2/26

26-Feb
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 5 min z1

Complete: 400 calories.

Decided to play around a little afterwards, Mike had strict MU in his workout tonight so I wanted to try and see if I could do more than 1 and I got 3 UB! I stopped after that, and rolled out and called it a night.

2/25

25-Feb
A. Squat clean; 2 reps on the min for 12 min @70% 1rm
B. Squat snatch; 2 reps on the min for 12 min @70% 1rm
C. Weighted chin up; build to a 3rm
+
10 min amrap:
3 strict chin ups
2 parallete hspu
1 wall walk

A. 130# - felt good. Really started trying to focus on being patient with my pull, and when I started doing that about 5-6 minutes in, it felt sooo good. Felt effortless almost. Good session with cleans.
http://youtu.be/ySVVz3Bp7Jw
B. 100# - Good session here too. Felt solid with these. Tried focusing on pulling the bar into and getting on my heels. A few people have been telling me im not pushing my knees back and I'm kinda sweeping the bar around my knees and it's causing me to not keep the bar in as close as I should.
http://youtu.be/sbZrf-kpdvk

10min amrap:
7 rds. 

1st 2 rds unbroken then did everything in singles until rd 7 did pull-ups ub. PHSPU felt pretty good considering I havent done them in a few weeks. Missed a few because my feet weren't on the wall when I locked my arms out. Sometimes these feel good and sometimes i have to struggle to lock out. I think it's all in my technique. 

2/23

23-Feb
A. 30 muscle ups for time
+
10 rounds for time:
10 toes to bar
10 box jumps 20"

A. 9:10 - 1:45 PR - happy with that.
Did 3,2 then all singles. Had 6 in first minute.

Video messed up so its in 2 parts.
Pt.1 http://youtu.be/txza8Z9DZ9M
Pt.2 http://youtu.be/LXIhWr_-ew0

10rds: 9:36
http://youtu.be/--83KF8mzks
Did rd 1 ub rd 2 8/2 then some rds at 5/3/2 finished rd 10 with all singles. Grip and hips were tired. BJ were all easy and fast.

2/22

22-Feb
A. Squat snatch; build to a max
B. Squat clean; build to a max
C. Split jerk; build to a max
+
5 min amrap:
30 squat clean and jerk 105#
30 bar facing burpees

A. 140, 115, 125, 130, 135, 140 - These felt good. Went for 145 twice but missed. I start wanting to pull early as the weight gets a little heavier and I end up pulling more from my toes than my heels. Glad to get 140 today, missed it last 2 saturdays.

135 - http://youtu.be/YmTKjkpRXOY
140 - http://youtu.be/zPn4DG-ZTZg
145 - http://youtu.be/1bQvP_ofKbU

B. 175- 135, 145, 155, 165, 175 - Felt heavy, stopped at 175, just didn't feel explosive or smooth. Legs were tired so I called it after 175.  

175 - http://youtu.be/Ov1Vw68W8OE

C. 165- 125, 135, 145, 155, 165, 175 - Technique was just way off, wasn't splitting my feet at all.

165 - http://youtu.be/LJtdlUR6FTE
175 - http://youtu.be/i-gD8r2eM0A


5 min amrap:
http://youtu.be/9yJeHQQSzek
30 squat clean and jerks
9 burpees

- 2 better than my best. Happy with that. I've been learning to just ignore the pain in my head lately and just push. I know my body can handle the weight and work, just because I'm breathing heavy doesn't mean I need to rest. Thrusters felt more solid in this tonight.

2/20

20-Feb
A. Muscle ups; 10 for time x3; rest 3 min
B. Front squat; build to a max
+
Crossfit open workout 12.5 (thruster/chin up ladder)

A. 3:00, 2:55, 2;55 didn't feel that great today on these, grip felt fatigued. Didn't warm up much, pressed for time today

B. 195 missed 205, max is 200..I've been stuck there for a year at least.

195 - http://youtu.be/bzoE-T-PiVk
205 - http://youtu.be/ZJdA9hojCyQ

12.5: http://youtu.be/qBpSke2ZTow

Sorry camera got knocked over at end

104..17 reps better! Had a minute left after rd of 15. Didn't finish rd of 15 last year. Did 3'and 2's on ctb till rd 12 did 2/2/2/2/1/1/1/1 and rd of 15 did 2/2/2/1/1/1/1/1/1/1/1/1 thrusters ub till rd of 15. Just tried to go out fast and hard and hold on. Seemed to work today. No failed reps. Felt way different and better compared to last year.

And 104 reps would of moved me to 51st all the way up from 150! 99 place improvement haha. Thanks!

Did all this in an hour. Not by choice. Couldn't grind out FS, like my body wouldn't let me. And something I ate today didn't settle well with my stomach. It was rumbling the whole time while training, during Fs and 12.5 weird and not a cool feeling. And I can't wait for Monday Thursday off days, I can barely handle 3 weekdays in a row with long work hours. I got 8.5 hrs of sleep last night but I'm just mentally and physically tired. I haven't done this much work at work ever. Ok my random rants are done! Hard part of the week is over! Rest day tomorrow!

2/19

5k row for time

21:01
- felt great actually. I've done this once before and hated it. But for some reason this afternoon I started looking forward to it. I was exhausted from work and just wanted a solid workout that I didn't have to think and this was it. I was able to just work and let my mind go wherever it wanted. This was a 23 or 25 second pr too! I will have to check the blog for my old time. Did this while following SHE. Wanted sub 21, I def know I can get it. Learned how to take longer slower pulls tonight, helped a lot.

2/18

18-Feb
A. Squat clean; build to a max
+
Crossfit open workout 12.4 (wall ball/du/muscle up 12 min amrap)

A. 185#(PR) 135, 145, 155, 165, 175, 180miss, 180, 185miss, 185
185 - http://youtu.be/skycZ4681vk
Slowly getting better! I'm coming for 200#!
- I have the other videos if you want to see them, just didn't upload them yet. 

12.4 http://youtu.be/bJ3ci8Cixrw

150 wb, 90 du, 11 mu (I have the video if you want it, it's loading now)

- 6 more muscle ups than last year! Big improvement on this workout. Got tripped up on du, didn't do that last year. 

- Did the 150wb in about 6:15 as 30, 15, 10,10,10,10,10,10,10,10,10,10,5. 

- DU 41, tripped like 3 times getting to 65 then ub to 90

All singles on mu. Out of breath when I got to them, I went pretty hard on the 150 wb. Wanted to push myself to see what would happen on mu if I got to the fatigued and tired. 

Super happy about today, worked an 11 hour day 7:30-6:30 got to the gym at 6:45 rode the AD for 3min did some stretches and clean technique drills then just started at it. I'm worn out though. Eating dinner now and hope to be in bed in an hour. All food is prepped. No chores or anything. 

Sleep - 7.5 - 8hrs last night, woke up a good bit throughout the night. 
Food today: 7am greens first 10am - 6oz turkey 1 cup of blueberries 12:30pm 7oz salmon 1/2 sweet potato, about 1 cup of brussels 5pm 1 larabar 8pm PWO shake 8:45pm 7oz lamb leg roast 1/2c quinoa with cinnamon and honey and cooked spinach. 

2/16

16-Feb
A. Power snatch; build to a max with perfect form, no hitch
B. Squat snatch; build to a max with perfect form, no hitch
C. Sotts press; 8-10x3; rest 2 min
+
Crossfit sectional workout 12.2 (snatch progressive ladder…all reps
must be performed without a hitch, even if you have a lower score)
A. 115, 125, 130, 135, 140x
130 - http://youtu.be/DZ_fujfe2BE
135 - http://youtu.be/_fqulIEYm70
140 - http://youtu.be/ukwWE6a127c

B. 115, 125, 130, 135, 140 x3 miss
130 - http://youtu.be/DQB9-djKXQk
135 - http://youtu.be/2gfvmHtKWdY
140 - http://youtu.be/QWSbHT2UgOs
http://youtu.be/ntJjQvW3a-M
http://youtu.be/E1pWF8skXL0
- Felt better overall today with my snatches. Still pulling a little early I think when I get close to my max or to it. Mikes out of town so just went off feel and own thoughts after watching video of each rep.

C. Attempted this...Shoulder mobility or something is awful. Couldn't get it to budge off my shoulders. Did a few lowering the bar into the position but that even was super hard. Just moved on. Didn't know what to do instead. Anything I should work on to improve this? And so I can actually do them next time.

12.2
http://youtu.be/ToPLiNv900g
84 or 85 can't remember...got 91 last time but with bad form. Last time I was able to do doubles at the 100# but I can't keep good form yet and tng. I feel like I kept good form, as in not hitching to whole time. I know I was pulling early and getting on my toes some when I got tired. I think fresh I could get closer to 90. Not dissapointed but of course would of liked to beat my old score. Hips and back are smoked.

Way better attitude and mindset today than last Saturday :)

2/15

15-Feb
A. Incline bench press; 12-15x3; rest 2 min
B. Behind the neck push jerk 3-5x5; rest 2 min
+
10 rounds for time
8 burpees
4 box jumps 24"

A. 75x14 85x11 80x11 blew up and failed on these. Really underestimated them. Way harder than regular bench press for me

B. 105, 115, 125, 135x3, 150x3 never have done these before. It hurt my shoulders to bring my hands in to where I usually jerk from in the front rack so had to go wider...
135- http://youtu.be/q6Q_iC_uFog
150- http://youtu.be/ylTROKXewPs



10 rounds for time: 6:39
http://youtu.be/JsCEHVgMLlw
Did hand release burps, def harder than regular, glad i practiced them. just tried to keep moving the whole time, started slowing down towards the end but thats because im not good at burpees  

2/13

13-Feb
A. Strict press clusters 5.5.5x5; rest 30 seconds/rest 3 min
B. Bench press 8-10x5; rest 3 min
+
5 rounds for time:
15 KBS 2 pood (russian)
10 hand release push ups

A. 65, 70, 75, 80, 85

B. 95x10, 100x10, 105x10, 115x9, 120x8 felt strong on this

5 rounds for time:
5:07 back tightened up bad. All Russian swings ub, first set of push-ups were fast next 4 rds I would do 5 fast and 5 slow



This is Glow, I caught her doing sprints across the house this morning (a daily routine). I wish I could wake up and sprint full speed right after eating breakfast. Why can dogs do this but we humans can't ha. 
http://youtu.be/rMnRYVXQWQU

2/12

12-Feb
A. Muscle ups; 2 reps on the min for 18 min
+
12 min amrap:
5 CTB chin ups
30 double unders

A. Easy. All UB - about 5 sets in Mike told me my feet were getting above the rings and to be careful and practice just using my knees to kip and not my feet so much and to just let them hang. In my head I was like "ugh stupid rule but fine, I'll work on it" wow, I'm glad I did. It made my MU easier! I think it made me actually open up my hips more. I don't know but I felt like I flew on top of the rings and caught higher than I usually do.  Got a video of 1 set. 
http://youtu.be/P5pbGMi2dJs

12 min amrap: 

11rds + 5CTB
- was on pace to get 12 rds but had to pee after about 7 rds so had to do DU in fast sets of 15/15 so I wouldn't pee myself. Rds 1&2 of CTB were UB 3-9 were all 3/2 10 was 2/2/1 11 was 3/2 and the last 5 CTB were 2/1/1/1. Felt pretty good. Got a blood blister on my hand. Didn't realize till I finished. Oh well. 

2/11

11-Feb
A. Squat clean; build to a max with perfect form
B. Hang squat clean; 3, 3, 3; rest 2 min
C. Front squat @24x1, 3-4x4; rest 2 min
+
15 min amrap:
15 kbs 1.5 pood
15 calories airdyne

A. 135, 145, 155, 165, 175, 180! 185 miss x3 
165 - http://youtu.be/mcykj4meD78
175 - http://youtu.be/dCSsulNRQG0
180(PR) - http://youtu.be/UOcJ3Xs7FfE - felt so much better and easier! Didn't get stuck and strain for dear life this time :)
185's- http://youtu.be/L-fxOPOjq9c
http://youtu.be/VANcDdaAFnk - Ignore the jumping up and down after my attempt, I promise it was in excitement and good frustration that I was getting so close to getting 185. This was the first time I've ever caught 185 in the squat. I caught it 3 times just was always a little bit forward and couldn't stand up with it. I feel if I would wait a second longer on my pull I could catch it more on my heels and stand right up with it. 

180 is a PR for my squat clean. I've power cleaned 180 but never caught it in the squat. Felt good. Now if I can get my squat clean up to my hang power clean PR! 

B. 145, 155, 165
155 - http://youtu.be/f8dpu3HUW88
165 - http://youtu.be/HLO4CxztFQ8 

C. 140, 145, 150, 155
155 - http://youtu.be/sAaQZNiJHzk

15 min amrap:
8rds + 15kbs - all kbs UB - forearms were on fire and blown up when I finished. 
This felt good to do, kbs felt super light my grip just was getting tired, not my shoulders. 

Wayyyyy better training session than Saturday. Felt good to be able to come back and have a good training session after such a bad one Sat with my mental breakdown. 

2/9

9-Feb
A. Power snatch; build to a max with perfect form, no hitch
B. Squat snatch; build to a max with perfect form, no hitch
C. OHS @33x1, 2-3x3; rest 2 min
+
For time:
30 hang power clean 135#
50 pistols
Row 2k
A. 105, 115, 125, 130, Missed 135
125 - http://youtu.be/A46VE9GXqiY
130 - http://youtu.be/A46VE9GXqiY
135 - http://youtu.be/ShL-RyuD63E
135 - http://youtu.be/l42zj89ZfNc

B. 105, 115, 125, Missed 130
115 - http://youtu.be/_bMnJPjvTfg
125 - http://youtu.be/FQobeO1Yamc
130 - http://youtu.be/bMX3-MTnYko
http://youtu.be/JaH5OE7tdQE
http://youtu.be/SZpFxZUZ1ME

C. 125, 135, 145 all x3 - felt much better today. Felt good.

 
For time:
30 hang power clean 135#
50 pistols
Row 2k
13:32 - I have a video, just need to load it. I'll email it to you if you want to see it.
HPC - 3:00 - 10/2/3/3/3/3/3/3 - mental here
Pistols - 2:30 - UB smooth - these felt great
Row 2k - 8:00 breathing was fine just couldn't tap into any power on this. Stayed between 2:00-2:03 until last 250m finished last 150m under at about 1:49.


Rough day today. Was mentally stressed and getting frustrated before I even go to the gym. I was looking forward to today's training and tests all week. But I started getting stressed out before I got to the gym and then I just couldn't get things to work on my snatchs above 130 and I let it frustrate me even more. After a few misses I just called and moved on to OHS.

Metcon: Had to fight mentally during the 30 hpc, at regionals for the team workout I did the 15 UB, but they were at the end of the workout and it was only 15. After I did 10 it felt alot different knowing I had 20 left rather than 5. I was hoping to do 4 sets of 5 to finsih the 20 but had to do 3's looking back at the video it didn't look like they were hard at all and looked like I could have done 5's but it just felt heavy. That may be something I need to work on. Getting used to pushing through reps? Got to the row and the first 1500m was the longest 1500m I've ever rowed in my life. The meters wouldnt go away fast enough and I couldn't seem to get it below 2:00. I was fighting with myself mentally the whole time. I'm sure if I did this again I could row at a 1:58-1:59 pace. I think some of it was in my head. Mike was there pushing me and encouraging me the whole time but I've never had so much trouble getting over pain mentally. Not sure how this compares to doing it how they did in regionals either. I think it would be easier to start with the 2k row than end with it. But I could be wrong.

We came home after training and I had a huge mental break down. I'll admit, balled my eyes out to Mike. I know every training day isn't going to be a good training day but I just all of a sudden got overwhelmed with what's going to happen when I start busy season with taxes and train and do the Open. I started stressing and freaking out that I didn't know how I was going to handle it all. I was scared that my work schedule was going to affect my training and I wouldn't qualify for regionals. He tried reassuring me that I will qualify for regionals, he has more confidence than I do I guess but I think he has to. I know my trianing is in the hands of one of the best and if for some reason I don't qualify it's not the end of the world but it's a goal of mine that I want to reach and hate the fact that work is getting in the way. There's nothing I can do about it now but learn to handle it better mentally and attack it all with a positive attitude.

2/8

8-Feb
A. Push jerk clusters 1.1.1.1.1x5; rest 15 seconds/rest 3 min
(heaviest possible with good form)
B. Push press; 15, 15, 15, 15; rest 1 min
+
15 min amrap:
15 hand release push ups
Run 200m

A. 125, 135, 145, 155, 160
155- http://youtu.be/6cb0NhfSPfY
160- http://youtu.be/0aJi57dJaDQ

B. 70, 75, 75, 80- shoulders were on fire
80- http://youtu.be/db8kd1vWVwM

15min Amrap:
9rds + 15push ups + 50m
- 1st 2 rds ub, rest were 5/5/5 for push-ups, tried to speed up runs as push-ups slowed down. Runs felt great breathing felt good. Shoulders burned on pushups. Just freezing cold out!

2/6

6-Feb
A. Push press; build to a 5rm
B. Push jerk; 100 for time 75#
+
6 min amrap:
12 no push up burpees
24 double unders

A. 135# - did 3 @ 85, 115 then 5 @ 130 then 135
http://youtu.be/nsWe5YnEkrM

B. 8:20 did a set of 15 to start then 8 then 7 then 5's after that. Got the first few minutes on video if you want it. Camera ran out of room.

6rds + 12npub 4du
http://youtu.be/kwrKwr17IPM
- felt good calves just got super tight by the end.

Sore all over right now. Traps are super sore. Should be good to go by Firday.

2/5

5-Feb
A. Muscle ups; 2 reps on the min for 15 min
B. CTB chin ups; 50 for time
+
Airdyne 3 min for max calories
Rest 10 min
x3

A. All done UB. Last 4 min got a little tough but not to where I had to break them up. Biceps were sore from yesterday.

B. 4:06 wanted under 4. 5/3/2/2/2/2/2/2/2/1/1/1..rest singles

AD "Hell"-
75cal, 67, 67. 75 is my current PR. Got that when I was in Scottsdale. Glad 2 and 3 didn't differ but want 1 and 2 closer. Legs are still blown up. Went out too hard on the first minute of the first one hung on for dear life during min 2 and then gave it all I had left. Didn't think I was gonna get 75 but I pulled it off. I had 24 my first min, too much ha.

2/4

4-Feb
A. Squat clean; build to a max with perfect form
B. Hang squat clean; 3, 3, 3; rest 2 min
C. Front squat @24x1, 5-6x3; rest 2 min
+
12 min amrap:
12 power snatch 55#
6 bar facing burpees
A. 145, 155, 165, 175, 180 miss x2
165 - http://youtu.be/mYUuvOuuI8w
175 - http://youtu.be/cmCfAbWfwLo 
180 - http://youtu.be/iY5z1uf3G4U
http://youtu.be/QWUQq9gJzZ0 - so close..I actually caught the clean but go stuck on the way up. First time that's every happened. 1st time I've every caught 180 in the squat. I've powered it before just never squat cleaned it. I wanted to get it so bad but I'll get it soon.

B. 140, 150, 160 - these felt great but hang cleans usually always feel better than full cleans.
150 - http://youtu.be/Uc_WuD5dvzM
160 - http://youtu.be/Bskh84aXrfE

C. 135, 145, 155x5
155 - http://youtu.be/XUK9ynOAZNo

12 min amrap:
12 power snatch 55#
6 bar facing burpees

8rds + 12 snatch + 2 burpees  (Rds 3 to end all snatch were 4-4-4)
http://youtu.be/aBwnXeqY7JQ
- felt pretty good, just felt slow on burpees but it was 12min long so not sure how much faster I could of gone. Felt like I kept moving, but workouts like this are always tough for me to move fast on, feel like all the smaller girls will always do better on these than me.


 

2/2

2-Feb
A. Power snatch; build to a max with perfect form, no hitch
B. Squat snatch; build to a max with perfect form, no hitch
C. OHS @33x1, 4-5x3; rest 2 min
+
10-8-6-4-2
Squat snatch 65#
50-40-30-20-10
Double unders
A. 105, 115, 125, 130, 135X, 135, 140X
135 miss - http://youtu.be/ModIL5aCDG4
135 - http://youtu.be/neByLZiHdHY
- Didn't feel sharp until I hit 130. Then I missed 135 just because I wasn't sharp/aggressive enough. Shoulders were stiff and sore going into today from the jerks yesterday I think.

B. 105, 115, 125, 130X, 135, 140, 145(Miss x3)
125 - http://youtu.be/3aj8FPmX7xc
130 miss - http://youtu.be/eIRxQlHN8G8
130 - http://youtu.be/czaNdudCRnw
135 - http://youtu.be/yRh26IvltRs
140 - http://youtu.be/fhT6sXn5cL0
145 miss's - http://youtu.be/0SLAvw9M1rc
http://youtu.be/Di9a-jF_rJM
http://youtu.be/heP97-QF_0s
I wanted 145 so bad, but it will come. My misses are getting a little better at least ha. 140 felt much better today than it did monday. Super happy with the progress. Great session. Getting more and more comfortable. Mike was there during my parts A&B to help me and tell me little things to fix or when I wasn't staying thight the whole pull or started pulling just a hair early. He said they looked great though. I actually got a compliment from some other lifters at the gym today telling me how pretty my lifts were :) that hasn't happened before.

C. 105, 115, 125 - Tempo killed my shoulders the most. They were on fire along with my wrists.

5:10
Need to go sub 5 and I think I can. Legs were on fire during squat snatches after about 6 shoulders were just tired. Breathing got a little heavy during the 6 but wasn't slowing me down. It was my muscles. Phone died so couldn't film this.

Snatches were 10UB, 4/2/2, 2/2/2, 2/2, 2 - wanted to go UB but not there yet. Power snatches I think I could have.

DU were 50UB, 40UB, 30UB, 19/1, 9/1 - kept tripping on the last one the last 2 sets. Tried speeding up my DU for the 20 and then tried to go super fast on the 10.

I was smoked at the end of todays session. Mentally and physically. I think the max outs made me mentally drained. Ate a big meal and laid down for 10min when I got home and feel great now. Muscles UB and LB are tired. Shoulders are a little sore and stiff. Ready for a good recovery the rest of today and tomorrow.

2/1

1-Feb
A. Split jerk clusters 1.1.1.1.1x5; rest 15 seconds/rest 3 min
(heaviest possible with good form)
B. Push jerk; 20, 20, 20; rest 90 seconds
+
10 rounds for time:
Row 200m
7 burpee box jumps

A. 130, 140 150, 160, 170- didn't think I'd get above 160 but split jerks felt great, best they've felt in a while.
160- http://youtu.be/zz0GeJloA5w
170- http://youtu.be/mA9VKo03N3k 
* only got off balance on a few at 170 when I was brining my feet back together. I think I was bringing them in too fast.

B. 80, 85, 85(only got 11, my arms just completely went out on me. I guess cause of the split jerks, weird)

16??
Well I looked at the clock after 4 rounds and it was at 7:45 I think, the clock got turned off on my after that. I don't think i really slowed down that much. I was trying to pace rounds 1-6 and then tried to start picking it up each round on 7-10. I went as hard as I could on 10 and tried not to slow down on burpees or pause when I jumped off the box. I started getting into a rhythm on these for once and they actually felt pretty smooth. Any more than 7 may of caused me to get out of that rhythm or I just would of had to go slower.