3/19/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie was in school and Mason watched from the swing.

Warm up: CrossFit warm up x1

Strength: Front squat 3x3.  My legs are SO sore from the wall balls on Saturday that I can barley walk so I stopped at 165 lbs x1 (max is 185 lbs).

Met-con: 7 Rounds:
-7 front squats (135/95)
-10 burpees
-Rest 1 min

***I finished in 13:10

3/17/12 - CF Games wod

I trained at Elysium with Leon while Ben watched the kids and cheered me on.

Warm up: CrossFit warm-up  x1, 400 m row and 20 mins muscle up practice.

Met-con: Games WOD 12.4
-50 wall balls, 10/9-ft target, 20/15-lb ball
-90 double-unders
-30 muscle ups
AMRAP 12 min

***I was able to get the WBs done in 9 mins but then could only get 20 DUs in the remaining three mins so I didn't even get a round.

3/15/12 WOD - Snatch PR

Warm-up: Burgener warm-up for snatch

Strength: Snatch, work up to your one rep max. Then, 3 singles at 85% of 1RM.  I got up to a 115-lb squat snatch which is a PR by two lbs.

Met-con: "Annie", for time-
-50 double-unders, 50 sit ups
-40 and 40
-30 and 30
-20 and 20
-10 and 10

***I finished in 20:36.  Double-unders are a goat of mine and this is the first time I've done this wod as Rx'd.  SO, despite being relatively slow at it I'm happy that I did it at all.  Onward and upward.

3/13/12 WOD - PR

I trained with the 9:30 a.m. Elysium class today while Marlie and Mason hung out in the kid zone. 

Warm up: CF x 1

skill: handstands, handstand push ups

Strength: Deadlift warm up to your one-rep-max, then 5 singles @ 75% of your 1RM.  I got up to 293 lbs which is a PR

Met-con: AMRAP (as many rounds as possible) in 15 mins:
-5 handstand push ups (scale to partial ROM HSPU or 15 true push ups)
-12 KB swings, 1.5/1 pood (53/ 35 lbs)


***I scaled up to the men's 53-lb bell and used one pad under my head similar to the picture above for the HSPU and completed 7 rounds plus up to 1 HSPU

3/8/12 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie was at school and Mason slept in the swing.

Warm-up: CF x 1

Strength: push press 3 x 3 reps.  I got up to 125 lbs x 3--PR match.  I feel like I could have gone heavier for at least a new one-rep PR but ran out of time.

Met-con: Games WOD 12.3 (week 3):
-15 box jump, 24/20 in (must show control at top of box)
-12 push press, 115/75lb
-9 toes to bar
AMRAP (as many rounds as possible) 18 mins.  ***I completed 6 rounds plus up to 4 presses.

3/7/12 WOD--Front squat PR

I trained with the 9:30 a.m. Elysium class while Marlie and Mason hung out in the kid zone.  They were both really good today--thanks guys!

Warm-up/skill work: jump rope, 5 min. Get generally warm then work on double unders. If you are proficient at double unders do one max effort set after warming up.

Strength: front squat, 3 sets at 85% of your one rep max. After, three attempts at a new 1RM.  I got up to 185 lbs x1--PR!

Here I am at 170 and 175 lbs:




Met-con:
-10 deadlifts (255 lbs men/ 175 lbs women)
-10 burpees
Rest 1min. Repeat for 5 rds total, score is total time. ***I finished in 8:36

3/5/12 WOD - "Isabel" and back squat PRs

I trained with the 9:30 a.m. Elysium class today while Marlie was at school and Mason slept in the swing.  

Warm-up: CrossFit warm-up x 1

Strength: back squat 3 x 3 reps.  I got up to 197 lbs x 3 which is a new PR by two lbs.  SO close to 200...next time.

Met-con:

"Isabel", 30 snatches for time, 135 lbs men/ 95 women.  ***I finished in 4:25 which is a near 4 minute PR.

Check out this video of Glory Dawson doing the same workout at another CrossFit in 2:22--awesome!

3/4/12 WOD

I trained with the 10:30 a.m. Elysium class today before coaching.  We did the games wod for the week:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

I got up to 79 reps (30 at 45 lbs, 30 at 75 and 19 at 100). SO glad that's over.