Sunday, October 20, 2013

Cindy PR!!
14 rounds + 4 reps.
Didn't break the pullups at all - 5 in a row each time! pushups are still the weakness on this, but just kept moving. was totally happy with this!!

Wednesday, October 16, 2013

Muscle Ups!!

Holy smokes...I barged in on some post-WOD  MU transition work and ended up doing pretty well! Lopes wanted to transition me to the rings to do an assisted MU.  it was strange, didn't go so well, and then my arms went all the way around and I flipped through the rings!! that was FREAKY but apparently I have some mobility.

Then I worked up to "jumping" MU and did several successfully! Melissa gave me a week to get my MU....holy shit, this might ACTUALLY HAPPEN! Biggest Crossfit moment might actually happen.

Saturday, October 12, 2013

Great week -

Friday evening,

Fran PR - 6:40
had a plan and followed it! 21 unbroken thrusters and 10pu's to start it off right!

Saturday morning,

Fight Gone Bad - 274

Not a PR, but not bad after a Fran PR, barely 12 hours prior.  FGB best was 286 in 2011.

Sunday, September 8, 2013

Front Squat - C&J

Front Squat Waves
using a 1RM of 165#


Clean and Jerk - 125# Not sure if its a PR, but i'm going with it!

Wednesday, August 28, 2013

new pr's

WOD A: Back Squat x 5 (4 sets)
135, 145, 155, 165 (maybe a PR?), i know i have a 170x3, and a 190x1 and a near miss at 200#.

WOD B: EMOM x 10  Cleans
Worked up to 135# PR

Other PRs?
Saturday front squats...been using a base of about 165 for wave work, not sure what real 1RM is.
Steady push jerk work for a few weeks at 85#, need to push that up to 95# in the future.
HSPU - need to work these!!
DU - work these!!

Wednesday, July 3, 2013

back squats, squat cleans and more

Wednesday AM:
WOD A: Back Squat x 3 = 165# Felt light and could have gone one more round, ran out of time
WOD B: High Hang Squat clean x1/Squat Clean x1
High hang is tough, but got it in the end. #115 for high hang, #120 from the floor. new PR is in there.

Tuesday AM:
50 ring pushups for time: 6:30  (i had more in me)

10min cap
7 rnds
7 plate burpees
Finished exactly 6 rounds.

Saturday, June 22, 2013

Need to start recording stats again:

Saturday AM WOD:
5RM Back Squat: 160
notes: knees keep bowing in...

1 hang squat clean
1 squat clean
worked up to 120# (5# shy of PR)  85, 105, 115, 120
notes: elbows were fast, bar was in the throat, squat was solid.

Tuesday, March 26, 2013

2013 Racing Season

Last night marked the first swim of the 2013 Triathlon season.
The water was freezing! My expectations were low...first few swims of the season are usually only 500m or so. They are typically painful and I usually want to die.

This year I was pleasantly surprised that I felt strong in the water! my goal was to do a warm up, then 10x50m, with 10sec rest between each set. Afterwards, I thought, I can keep going and did a nice slow 300m for fun!

Half marathon is in 6 weeks, sprint triathlon in 7 weeks.
Oh, and two more weeks of the CF Open, which has been fairly uneventful for me. Just doing the wods---no PRs, no world records, just having fun and trying not to get injured!

Tuesday, February 19, 2013

Double PR Day

Just have to post to keep my lovely log going strong here. Today was an old school CFOT workout--all strength! My kind of WOD.  I went into today with no real expectations, just wanted to get some solid lifting in. It's those days that take you by surprise and you end up showing yourself what you're made of.

WOD looked like this:

WOD A: 15 min to establish 1RM Jerk
WOD B: 15 min to establish 5X Front Squat
Running clock....

Started warming up the jerk--I knew my last 1RM was somewhere around 110#-115# (Looking back it was 115# on 11/9/12)  and that it wasn't a great lift--knee was weak, form was off. I knew my old 1RM from pre-Germany, pre-ACL tear was 130#...but that was back in the day. I had no expectation of getting close to that today. Well, the lifts went of easy, 10# at a time. 105, 115, 125, 135!!! Holy smokes! A PR out of nowhere! It was a little shaky because my feet weren't quite in the right spot...that front leg needs to be a 1 o'clock position and it was closer to 12. We'd run out of time so I didn't push my luck. I was super happy with that PR which I realize now was +20 in 3 months time.

On to front squats. It was just a few weeks ago I established a new 1RM front squat PR of 160# (2/12/13) so shooting for a 5RM was going to be fun. I was lifting with Sarah, a newbie to cfot, but damn she's strong. Her PR was just behind mine. We pushed each other today to go for it. We started at 125, 135, 145, 150! Holy smokes! I know for sure this is a 5RM PR...I mean, that 5 reps at 93% of my 1RM. Sweet. My form broke a bit on the last set--always more to improve on.

Tonight I finished up my day with CFOT.e WOD at the Washington and Lee track. It was damp and cold and just the thought of running in circles for 30 minutes made me want to crawl in bed.  Luckily, Chip bought me a super cute Lululemon running hat for christmas and an adorable running shirt for Valentines Day...I had to sport my new gear, right? Even if I was slow, I was going to look good. Off to the track, stylin, and it was mostly empty. Started my warmup and my legs felt oddly strong for having just PR'd my squats this am. CFOT.e WOD looked like this:

1) 800m TT
2) 3x 800 @ 85% effort

Here were my splits:
1) 3:18 (1:36 400m split--smokin!)
2) 3:45
3) 3:38
4) 3:38

I felt solid the entire workout and managed a very consistent pace and 400m splits on the last 3 800s.  For once I didn't feel like I was going to die.

I swear this Paleo diet and endurance wod stuff really works! I'm pooped. Off to bed!

Sunday, January 6, 2013


I am ready to get 2013 underway! Tomorrow starts the first full normal week of the year and after a month of being sick, traveling, holidays, crap eating and not training, I can't wait to get back on the horse.

I attended the Whole 9 seminar in Philly yesterday and I'm on Day 2 and doing ok. I took last week to do some detoxing and ween my way back to paleo. Super strict for the next 30 days, following the Whole 9 protocol. It's been a long time since I've followed any program to the letter of the law, and its time. I've slipped away from really clean eating and need to do this reset and stop kidding myself that diary and grains don't effect me "that bad".

Yesterday was a travel and seminar day so eating was pretty random. Eggs and blueberries for breakfast, banana/carrots to snack on, paleo lunch at seminar, big salad with eggs and avocado and olivesfor dinner.  Today I had scrambled eggs and avocado and blueberries, snacked on some olives, turkey chili with cauliflower rice (no beans) and a banana. I know I'm a little short on veggies for the first few days, but I didn't have any! Fridge is now fully stocked after a trip to costco.

I hope to slay the sugar demons and recreate some healthy habits and gain some willpower!
Going to hit the track this afternoon since it is so pretty outside and then will pick Chip up at the airport and fix a veggie filled paleo dinner.