Friday, January 31, 2014


Snowed in yesterday (probably not really but I'm a big baby when it comes to driving in snow and ice)

Did yesterday's and today's all in one!
A. 50 back squats for time at 75% (150#)
B. as many unbroken muscle ups as possible, rest 1 min, x4
C. 3 rounds for time:
     25 KB swings (53#)
     25 burpees
D. 30 second 85% AD, 30 second 50%, x30

A. 6:37. did sets of 8's, 7's, and 6's.  so heavy!
B. 1, 3, 2, 1... reallly trying to focus on the no feet above the rings thing though which makes them even harder. Drew was watching and said my feet were not going above the rings so that's good news!  Bad news is, I was not getting very many in a row.  I attempted the 2nd one on both of the sets that I only got 1 on, and just couldn't quite make it up there
C. 10:49
D. completed

Tuesday, January 28, 2014


Row 200m
10 no push up burpee box jump
15 power snatch 55#
10 no push up burpee box jump
Row 200m

Rest 12 min

4:13; 4:13; 4:12

I did all the snatches UB for all 3 rounds so I should've been able to go faster.  The row felt fine also.  I was moving way too slow on those burpee box jumps!  Just didn't seem to have anything left to move any faster.  Also thought it was interesting that my times were pretty much the exact same all 3 rounds.  Ha at least I was consistent I guess!

Monday, January 27, 2014


A. back leg elevated split squat max per leg
B. heavy single bench press
C. heavy single weighted pull up
D. amrap unbroken strict pull ups
E. amrap 6 min sets of 5 UB c2b pull ups
F. max cal air dyne

A. 40# DB's each leg.. killer!!!  Glad Drew went before me because I was tempted to stop a lot lighter than this ha
B. 145# - hit my previous PR
C. 44# - allllmost had 49#, chin just barely didn't make it over the bar.  next time!
D. 13 - most I've ever done UB
E. 13 sets of 5 - all butterfly c2b.  Struggled with them for sure, if it were a normal workout I would've switched to kipping at the end but I though this one was a good opportunity to practice!
F. 42 cal.  My legs weren't having it today ha I think they're still a little torn up from Saturday

Saturday, January 25, 2014


A. 3 rds in 4 minutes:
12 thrusters
12 burpees

did not make it past the 4 minutes, only got through 60 reps.  Not a good start, I think I should've done a little better than that

B. max hang squat clean
I started way too light and went up in weight too slow, so I ran out of time to keep trying.  Surprisingly, 165# felt really good and not real heavy

C. 1800 m row with shuttle run - I got 7 laps for the shuttle run after the row
I think my 500m time was 1:55

D. that awful, awful final workout ha something like 33 minutes and something... Awful!
everything felt decent except those dang double unders and toes to bar.  I got stuck on both of those for a long time 

Friday, January 24, 2014


1 RM power snatch

135# power snatch
15# PR on power snatch, 5# PR on snatch in general, so close to standing up with 145#
165-166 reps on 13.1, I was sure I had 166 but Matt only counted 165 so who knows ha either way, several more reps than last time I did that one!  Feeling really strong this week! Maybe it's a result of all the fast food I ate last weekend in Atlanta...ha

Tuesday, January 21, 2014


Row 5000m for time
crossfit open 13.3

244 reps - 2 more muscle ups than last time

2 brutal days - much needed rest day tomorrow!

Monday, January 20, 2014


A. build to a max squat clean
B. build to a max front squat
C. build to a max strict press
D. open workout 13.2

A. 167.2# PR! almost had 170 but couldn't stand up
B. 185# PR!
C. 85#..... pitiful ha 10# under my previous PR
D. 9 rounds + 17 reps (287 reps total)
during last year's open, I only got 8 rounds + 13 reps (253 reps) so a big improvement!

Thursday, January 16, 2014


find 3 rep max OHS
7 min cap
Rest 2 minutes
30 burpee muscle ups for time
7 min cap
Rest 5 minutes
thrusters 65#

3 rep OHS 130# - started at 105# and went up by 5 each time.  should've started heavier and/or gone up in weight quicker because by the time I reached 130, my shoulders were already worn out.  Maybe, possibly could've gone a liiiitttle heavier had I known.  LOVE overhead squats!!  My favorite form of the squat!
12 burpee muscle ups in 7 minutes - could've done more but was really trying to work on my legs not going above the rings
do not remember the exact time but it was 32: something... PITIFUL but after the first round I had nothing left ha.  Much needed 3 day break!  Excited for next week!


A. work up to max squat clean
B. 30 squat cleans for time (135#)
C. AMRAP of 4 unbroken butterfly chest to bar pull ups in 5 minutes

A. 165# - 10 lb PR.  My front squat needs some serious work though because my power clean is still heavier
B. 9:43.  This sucked.  Last half of these felt like 165# did. Ha
C. 12 sets of 4!  Got the butterfly chest to bar down FINALLY!

Tuesday, January 14, 2014


20 min AMRAP:
20 front squat 115#
20 ctb pull ups
20 burpees
20 power snatch 95#

2 rounds + 14 front squats

Front squat felt HEAVY, and did singles on the power snatch the entire time.  C2b's felt good though!

I seem to have lost my one card which means I couldn't get into the rec center... so swimming didn't happen ha.  Hopefully it'll turn up somewhere, and I'll make up the swimming tech work later in the week.


Air Dyne
30 second sprint - 30 second easy

234 calories total.  Legs are hurting still!  That air dyne gets me.

Wednesday, January 8, 2014


The only day I would prefer not to train on is Sunday.  And two a days are usually fine on any other day.
Just a reminder-  I'll be out of town next Friday-Sunday (17th-19th) and won't be able to train anywhere.

squat clean- 155
power clean- 170
split jerk- 165
push jerk- never maxed out 
squat snatch- 130
power snatch- 120
dead lift- 255
back squat- 200
front squat- 180
incline bench press- don't know
bench press- 145
strict press- 95 I think, but it's been a long time since I've maxed out so I don't know for sure