3/31/11 WOD

Warm up: CF x2

Strength: Thruster 3x7.  I got up to 118 x2 on round 7

Met-con: OFF

***work on goats with any extra time. I chose muscle ups...still working

3/28/11 WOD

Warm up: CF x2, w/ pvc ohs

Strength: overhead squat 3x3. I got up to 115 x 3

One of my favorite CF videos...

Met-con: 5 rounds For time

10 squat snatch (95/65)

10 burpees

(10 minutes time cap)

***I completed 3 rounds plus 5 snatches

3/27/11 WOD

I trained with the 12 p.m. Elysium class while Marlie cheered us on from the kid zone and watched 'Winnie The Pooh' with Luca.

Warm-up: 400 m run and 2 rounds of 10 each: squats, push-ups, supermans, sit-ups.

Met-con: AMRAP 15
- 30 double unders (sub 90 singles)
- 15 burpees

***I completed 6 rounds plus up to 52 singles. I did most of the singles one-legged since my left knee is still hurting.  YAY, nap-time :-)

3/25/11 WOD - PR!

I trained with the 9:30 a.m. Elysium class today.  First day back in a week due to traveling and knee recovering.

Strength: Clean - 1 rep max.  I switched to deadlifts as my knee was hurting. I got up to 253 lbs - PR!

Met-con: AMRAP 12 mins of
-20 jumping pull ups
-20 air squats
-20 double unders (I subbed three times the amount of singles)

***I completed 6 rounds plus 43 singles.  UGH! so close to 7 rounds

3/22 WOD and knee set backs

I didn't realize I had actually injured my knee on the double unders last week until it was too late.  We were in Chicago for a week visiting family when I began to have a hard time walking the city to sight see, that's when I realized what had happened.  I decided to try a short mini wod the day we returned home and could only handle the spin bike for 15 minutes (did 45 the week prior with no problems).  I jumped off the bike and switched to 7 rounds of 10 push ups and 20 sit ups.  Since this was improvised, I didn't time it.

I will take the rest of the week to stay off my knee in hopes to get back on track with healing.  The ice seems to be helping.

3/13 double wod, 3/15 and 3/16/11 WODs

3/16 WOD - Games qualifier wod #1. I trained with the 9:30 a.m. Elysium class while Marlie stayed with her grandparents. 

Met-con: AMRAP 10 mins of-
30 double unders
15 power snatches at 55 lbs

***I completed 2 rounds plus up to 8 snatches.  I was bummed I couldn't quite get to 3 rounds but happy I completed the wod as Rxd with my knees still sore.  They definitely felt it the next day.

Strength: Front squats 3x3.  I got 103 lbs, 123, and 133.

3/15 WOD - spin bike workout: AMMAP (as many miles as poss) in 40 mins.  ***I completed 12 plus miles at level 16 on the cross-trainig setting.

3/13 WOD #1: I trained with the 12 p.m. Elysium class. 

Met-con only: 3 rounds of -
400 m run
20 box jumps
20 sit ups

***I finished in 11:34

3/13 WOD #2: I competed in the Elysium Olympic lifting competition for snatch and clean and jerk. 

***I got up to 103 lbs on snatch and 113 lbs on the clean and jerk.  No PRs for me today...

3/10/11 WOD

I trained alone at Elysium while Marlie watched a DVD and ate her pistachios.

Warm-up: CF warm-up

Strength: Overhead squat 3x3.  I did 85 lbs, 95 lbs, 105 lbs

Met-con: 7 rounds for time of:
- 7 hang power cleans at 65 lbs
- 21 double-unders (I subbed singles due to my knee pain)

***I finished in 9:06.

Side note: my knees are pretty sore from yesterday so I will take it easy with the running for a little bit longer.  I have physical therapy tomorrow so I'll see what Chris says.

Great article by Coach Leon in AsRxd today

Deadlifts, anatomy and injuries

3/9/11 WOD

I had planned to go the the 9:30 a.m. Elysium class but since it was a running day at the gym, I decided to test my new knees out on my own.

Met-con only: 5 miles on the spin bike at level 16 for 15 mins, then 2 mi run (timer failed--user error).  I feel pretty good, my knees aren't in too bad of shape anymore--yay!

3/7/11 WOD - PR!

I trained with the 9:30 a.m. Elysium class today and it was packed! I got to share a bar with Courtney R. and we had fun.

Warm-up: CF warm-up x 1

Strength: Press 3x3. I got 83 lbs, 93 lbs and 98 x2 (PR!)

Met-con:

10 - 65 lb hang power cleans

20 push ups

***I completed 9 rounds plus 4 cleans

3/6/11 WOD

I trained with the 12 p.m. Elysium class today while Ben and Marlie watched on the sidelines.

Team wod:
60 deadlifts at 75 lbs
200 push ups
200 squats
60 deadlifts

Since our team had three people (most had two), we had more reps than the other teams.  We finished in 12:27

3/4/11 WOD

Warm up: CF x1, run 400m

Strength: L-sits, 5 sets for max hold seconds.  The most I got was 31 seconds subbing the tuck position.

Met-con: As many rounds as possible in 15 minutes of....

10- toes 2 bar
20 sit ups
30 hang power snatches (75lbs men/ 55lbs women)

***I completed 3 rounds plus up to 10 hang power snatches.

3/3/11 WOD

I trained with Ben while Marlie was at school and we did the Elysium wod.

Warm-up: CF warm-up x1 and 400 m run

Strength: off

Met-con: 5 rounds of 5 min on 3 min off (rest).   Run 400m, then as many rounds as possible of 7 burpees, 14 kettlebell swings.

***I completed 11 rounds plus 10 kettlebell swings

2/25, 3/1 and 3/2 WODs

3/2 - I trained with the 9:30 a.m. Elysium class while Marlie was at school this morning and it was a nice big group.  Time to work off some of Marlie's red velvet and strawberry birthday cake!


Warm up: CF x1, run 400m. This is my first run in three months--WOO HOO!


Strength: OFF


Met-con: 5 rounds of 5 min on, 3 min off
-5-pull ups
-10-push ups
-15 air squats
***I completed a total of 22 rounds plus 3 pull ups.  I ended up with only one hand tear--not too bad.


3/1 - I trained at home while Marlie napped.  Since yesterday was her birthday, we spent most of the day with my Grandma.  
Met-con only: spin bike workout
***I rode for 45 mins at level 16.  Finished with 13.8 miles.

2/25 - I trained with my physical therapist and did some isolation exercises for 45 minutes.  I'm at a much better place than I was a few weeks ago and I think I'll be able to start working back up to my maxes in the next month or two.  Thank you to Chris at University City PT!