paleo baseline

500m row
10 DL 115lbs
20 Box jumps
3 rounds
10:27

PALEO

My Cardio sucks

TUES 9/7
WOD TIME 25:50
12 KB Swings
7 Pullups
7 Pushups
6 Rounds. After rounds 1, 3 & 5 perform 50 Double Unders
2,4 & 6 row 500m.


WED
5 Thrusters @ 105
20 situps
1 Lap
5 Rounds 24:45

I'm not sure if its my weekend escapades or allergies or if I just need to run more but I've felt like I'm breathing through a straw the last two days at CF... Its totally lame my body isn't tired but I just cant get enough oxygen. I'm stepping up my training starting this week with 4 in a row. Last night I picked up another set of weights for $50 w two 25lb db's and an olympic bar. I'm going to start training hard at home. Everyday some type of workout whether just cardio or p3.


Paleo Challenge started 9/8- one full day logged. 59 to go.

meathead wed

2 rounds

30 roll back wall balls 14lb ball
15 power cleans 105lb
30 KB swings 35
15 OH press 105
30 burpee push ups

Time: about 32:29
Exhausting wod

I can feel the effects of eating bad/drinking on weekends. I just feel hung over. Cleans were easy at 105 did first round unbroken in about 20 seconds.

Up Down Jump jump

WOD
5 Deadlifts @ 205 (must be unbroken)
7 Lateral Burpees
30/100 Double unders
6 Rounds

dl's could've gone heavier.. i must've had horrible form.. my right side of my back is killing me. DU's were going smooth.. almost did one set unbroken except but my cardio failed..

this wod should be done much faster.. i wasted a lot of time

Time 14:30ish

Front Squats/C2b/DU

AMRP 12 minutes:

5 front squats used RX was 155 I used 145
10 Chest to Bar
20 Double unders

My double unders were rocking- felt really smooth and not my hyper speed where I typically get worn out.

Only got 3 rounds plus 1 squat- Hit failure in my squats but everything else felt great.

week 2 paleo

8/23
SKILL/STRENGTH WOD
Power Cleans
MAX clean PR 165. need to work on form should be able to get 170/5 with more explosion

WOD
20 Pushups w/ KB
15 KB Swings
20 Lunges w/ KB
5 Rounds. 20 minute cutoff!

KILLED THIS- 12:57 the push ups killed me. I would guess 8-9 minutes spent on pushups.

I'm feeling great a totally new energy. I'm not sure if its the stress relief of my new job or eating cleanly but I have so much more energy/endurance.




8/20
STRENGTH/SKILL
Snatch Balance - great skill workout. helped me get my overhead position. I landed 115 multiple times.


WOD
SDHP
Push Press
30-20-10
Used 65 lbs was very easy.
Total Time 4:53 inc a 30 second stretch after first round- should be able to go sub 4

It felt good to let loose and fly through this.

15 KB's on the Minute

STRENGTH/SKILL WOD
Back Squats 185 3x5
broke up last round failed at 3 reps. Working on squat form.

WOD
15 KB Swings
5 Burpees
Every minute on the minute for 10 minutes. If you fail to complete the set in the minute, finish the remaining repetitions and rest. Re-join the group on the next minute.

Used 35KB. cardio still isn't back.
Feeling the lag of paleo switch. I'm sleepy all the time.

Fran

21-15-9
thrusters
pullups

4:54 PR

Garage gym p3 closed

Sara veronica and I did a wod during lunch.

2 laps
5 rounds
(5 ring dips, 10 pushups, 10 situps, 10 squats)
2 laps

15:20 Sara
15:38 Laura
16:04 Veronica

Jump Rope- amrp 1 min
Veronica singles
Me - double under
Sara- double under

planks 1 min each side


my shoulders feel dead

KettleBells

KILL/STRENGTH WOD
Push Jerk- 135 about 5-7 rounds of 3- can easily increase

Joe made a comment about how much stronger I've gotten

WOD
80 Pushups
70 Lunges
60 KB Swings
50 Squats
40 Burpees
Run to stop sign and back
For Time

18:24


Sept 19 2009 19:58
Only shaved about a minute and a half BUT I'm betting I was weak in my 2nd month of CF and did majority of the PushUps on my knees.

WOD: Squat Cleans 3x these rounds 95-95-115-115-135-135 good strong pull much easier at heavy weight.. deep front squat felt in my abs.. gotta get those stronger.

WOD stop sign & back, 5 rounds [9 sdhp@ 85 / 9 lateral burpees] run stop and back- time was somethign around 15.. my cardio felt ridiculous.. should've been able to do this around 10.. i really half assed it but still felt dead

16:28

top time guy/girl at 85

Jackie

"Jackie"
For time:
1000 Meter Row
50 Thrusters, 45lbs (30 lbs women)
30 pullups

10:35 broke up thrusters 15, 10, 10, 5,
pullups 10 then 5, 5, 3,3,4

might be able to shave a minute if i'm really pushing. didn't row very fast.. 2:02 pace mostly

stress is getting me

stress is getting to me.. I had a really hard time sleeping last night and for the second day i have bloody stool.. I've got to get myself under control. Tonights plan is to run to gym get a light lift and jog back.

dinner last night: a steak

a pissy week

regional weekend approaches but i have school.. inner city comp happens in july.. but I have school..

I'm on week 2 of eating really healthy

Diet:
breakfast 2 egg whites, 1 egg 2 slices of bacon fat trimmed, 2 corn tortillas but half fell of so likely more like 1.5, 1 slice of cheese and tablespoon of salsa

banana at 10:00

spoon full of peanut butter at 11:15- I didn't feel right but its debatable whether its diet or life
spoonful of glutamine at 1:15 after wod.
LUNCH 2:15: 1 chicken breast, 2 kiwis, 2 slices of sweet potato w honey.


warmup hspu's I completely successful reps w my head totally on the floor i got 1 at a time, but i did a couple rounds. I'm close to getting two.

wod: 4 rounds; 1 lap (3 rounds 5 pullups, 10 pushups, 15 situps)

22:25

Clean and Jerk

Training today my legs were really tight from yesterday.

Weights: Max clean Jerk

I did 155 easily but couldn't catch 160. I'm not sure if weak bc of yesterday's snatch but I feel like I should be able to land 165 if fresh.

WOD 21-15-9
Box Jump 24in
65lb SDHP w penalty if drop bar
Burpees

no idea time but feel pretty decent about it. Cardio sucked but I got through it.

After 3-5 min rest I did DU's first few sets I really struggled. I think I was thinking too much about my hands and jumping rhythms.

Ended up getting 2-3 sets of 10-15 in a row- felt really good

Decided to do a few Kips to see if yesterday's revelation would be there again. It was. I busted out 15 kips without much effort. It felt amazing to finally get them.

Focus:
Kips- push more with legs to keep momentum- Get chest over the bar
DU's- high reps sooner than later in sets
DIPS


Feeling good decided Monday will be last WOD before sectionals. Gotta get respiratory system under control- veronica comments she could hear it again.

I will not feel like I did in this picture at sectionals..

3..2..1 go

10 minutes from touching a bar to establish my 1 rep max

I've only done on real WOD with snatch at 65 and practiced at 95 multiple times.
My previous max attempt has been 105 which I struggled at due to sloppy technique.

technique proved to be my nemesis today.. I hit 115 fairly easily but failed to hit 120.

I think I made a little progress with pullups today. I realized I suck at kips bc I hold my feet back rather than lower with them straight down and then kick back once I'm down. I think this will help. I have this week to perfect them.

WOD today proved cardio will be an issue

10 wall ball 14lb 10ft line
20 DU
10 KB swings with 55

time sucked not sure what it was- DU's killed my time AGAIN

Skills to focus for next ten days DU's, dips, chest to bar pullups/kip leg work

DU's will be at sectionals- they announced athletes need to have their own ropes. so I will practice every day.

3/1/2010 Its Alive!

First entry of my blog. I'm two weeks away from my first crossfit sectional competition. I'm not sure how ready I feel. I'm strong enough but I still have two achilles heels- double unders and pullups. I have to focus on those for the next two weeks.

todays WOD 3 rounds

10 Deadlift 185

10 lateral burpees (over the bar)

50 double unders

I'll repost with time but it was around 15 minutes.. sadly I think 10 minutes were double unders.

I followed the wod with du work, 15 burpees, 10 t2b

TIME: 14:48 Goal- Sub 10:00