Wednesday, Aug 26th

A. 1RM Power Clean
B. 1RM CGBP
+
2K Row Time Trial

A. 168, F173 dumped from shldrs. PR is 170. forgot to wear my belt! damnit!
B. 155 (five lb PR). I was pretty close to getting 160 up on my own but my spotter pushed the bar a little :(
+
8:21.1 (spm 20, 2:06/500m, PR is 8:07.6

Tuesday, Aug 25th

First day back! Whoohoo!

A. Back Squat 1RM @ 30x0
Rest 10 Min
Max Reps with 85% of A @ 30x0
+
Max Muscle Ups In 10 Minutes

205 - F215, F210 - stuck halfway up on the failed ones.
85% = #175lbs. Got 4 reps, missed the 5th at the bottom because i raised my hips too soon rather than squeezing them forward. Argh. The last time I did this n(early December) I didn't do tempo on the max lift and got 220, then I did 4 reps at tempo with 185. Whatever the weight, I seem to get stuck after 4 reps for some reason.
+
13. my goal was 12. I hit 10 at the 5min mark. failed rep 13 twice at top of dip. trex hand was reasonably well behaved. I have never been able to do enough muscles ups in a row to have to pace them but I think maybe I should have today.

Tues, June 18th

Still on 'Active' rest through this weekend until testing starts, but I did a light workout today.

Deadlift 3-3-3-3-3 all at #205 (pretty light for me, just focused on form)
+
For Time:
2 Rope Climbs
Row 1000m
3 Rope Climbs
Row 800m
4 Rope Climbs
Row 600m
5 Rope Climbs
Row 400m

Took me about 25mins. Timer was a little messed up, and also there was supposed to be another round at the end of 6 rope climbs and 200m row, but since I was coaching right after and we were running up on class time, I stopped to get ready. I stayed at a slow pace on the rows (2:15-2:20) and took a lot of rest between the rope climbs.

Tuesday, June 11th

Skipped out on work a little early and snuck this one in before coaching at Metro Crossfit...

Deadlift with Deficit

5-5-5-5-5

#185/#205/#205/#215/#225 - Deficit was standing on a 45lb blue plate

“Running Elizabeth” 

21-15-9

Power Clean (135/80)
Ring Dips
800m Run

*Run  after each rep scheme

21:16 - ermerghad I hate running!

Post Mid-Atlantic Regionals Report (June 7th-9th 2013)

I wasn't posting for a few weeks because preparation for Regionals with the team started to get intense! I wasn't really following a particular schedule, and I was doing a lot of team style workouts which are hard to really record. Also I was just busy!

In any case, here's how it went with a heavy emphasis on how I felt about my own performance...

Day 1
Workout 1
Pair “Jackie”
For time:
Woman completes:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Then, man completes
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

I went first, and I got a 10 second PR (8:40) on my Jackie time! However, I was really disappointed in how I FELT during this workout. During the week leading up to the event I definitely did not get enough sleep and I could feel it during Jackie. The row was all right (sub 4min) but once I got to the Thrusters I thought I was going to die. I did a set of 20, a set of 10, and then had to go down to sets of 5. My pullups were very broken as well. Mostly 5's and a few singles at the end. My teammate was also a little off his normal performance and we didn't quite finish under the 15min timecap. We were 5 reps short which meant our official time was 15:05 for 20th place.

Workout 2
7 Minutes to find:
3 rep max Overhead squat

Because of being so wrecked from Jackie and not even realizing it, I missed my opening OHS weight of #145. I got it on the second try, but this was far worse than I expected to do. I wanted to hit #150 and #160 on this one. This workout really got my Jackie partner too, and he was not able to make his opening lift which brought us down a bit in the rankings. Our total weight lifted was 895lbs for 29th place.

Workout 3
Complete as many total reps in 7 minutes of:
Burpee muscle-ups

This is another one that I misjudged my efforts on. I should have realized after the OHS that I should drop back to 3rd in the MU rotation but I didn't have time to think about it. Our judge was also really tough on us so I spent a lot of time on top of the rings waiting for him to confirm that I had locked out. One rep he made me re-dip on. So I made it through the first set of MU's okay but on the second set I stalled out after one good rep. Our score (for the ladies) was 13 and the guys got 61 for a total of 74 for 13th place.

Day 2
Workout 4
For time, each member of the six-person team must complete the following:
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)

Workout 4 was out teams best performance, with a top 10 finish! Day 2 was also the only day that I really felt on my game and absolutely ripped through the DB snatches at the end. Our total time was 20:24 for 7th place.

Workout 5
For time:
Man completes 21-15-9 reps of:
275 pound Deadlift
30“ Box jump
Then, woman completes 21-15-9 reps of:
185 pound Deadlift
24“ Box jump

This one was tough to watch, because this is the workout that I really wanted to do instead of Jackie! Liz and Ben did a great job with it though, and finished with a time of 9:48 for 20th place.

Day 3
Workout 6
For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack
Then, both partners lunge 90’ with the axles in a front rack position (man first, then woman, both can be moving)

Here is one that looked really tough, but Jayme and Nick absolutely crushed it despite being a little tired and facing some slight technical challenges with the HSPUs and the axle bars! Their total time was 14:14 for 12th place.

Workout 7
For time:
One male and female will each complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
3 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
4 Squat cleans (225 / 135 lbs)

For the final workout we had some issues with one of our guys slipping on the rope climbs (until he took his gloves off) but other than that the effort was great! Because of the 20min timecap it didn't look like our last lady was going to get to do her round, so Jayme and I decided that I would do the triples instead of anchoring with the sets of four. I blew through the first round TnG, but the next two rounds were fast singles on the cleans and I had one miss on the third round. I'm sure that I could have done better if I had gotten more rest the night before, but I let a team dinner and socializing keep me up late which was a bad idea. We didn't finish under the timecap, so our score was 20:23 for 19th place. 

Summary
We ended up 17th place overall. For my first experience with the team, I was pretty happy. The individual workouts would have wrecked me horribly I think. It was nice to have the support of the team, and not to have to do all of those workouts! Next year I still have the goal of qualifying individually, but I do not know whether I will choose to go that route or try for team again. I also had a great time seeing friends from other gyms, and girls I've been competing with for years! There is nothing like getting your butt kicked by people you know are awesome in every way. 

Wednesday, May 8th

AM
10 Min EMOM
Odd - 5 thrusters at #95
Even - 10 V-ups
+
10 Min AMRAP
10 OHS #65
10 PUll ups (on rings)
400m run (approximate)

 --- 3rnds

PM
Gymnastics class tonight with focus on handstands

Tuesday, May 7th

65% backsquats 6-6-6-6 at 145lbs
+
20 Power cleans @ #135
30 Burpees

 ----- 5:26 total. finished power cleans at 3:45. That's pretty slow for me considering that #135 is the amount I usually do on my 85% test and I can usually get 20 or 21 in 3mins, but I was very focused on form and trying to land in a quarter squat rather than jumping my legs out wide. I had one miss.