6/20/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie was in school and Mason slept in the kid zone.
Skill: Pistols
Strength: Four sets max effort strict pull ups. If you have 10+ strict pull ups practice strict chest to bars.
Met-con: for time:
50/25, 40/20, 30/15, 20/10, 10/5
-double-unders
-toes to bar
***I finished in 14:44
6/19/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie, Winston and Mason hung out in the kid zone.
Strength: power clean+hang squat clean+ split jerk. Work up to 5 heavy single sequences. Since my knee is still a little swollen, I scaled to power clean+hang clean+front squat (slow). I worked up to 128 lbs.
Met-con: 10 rounds. 30 seconds on 30 seconds off:
-burpee box jumps
***I completed 59 reps
rest 1 minute 400m run
Strength: power clean+hang squat clean+ split jerk. Work up to 5 heavy single sequences. Since my knee is still a little swollen, I scaled to power clean+hang clean+front squat (slow). I worked up to 128 lbs.
Met-con: 10 rounds. 30 seconds on 30 seconds off:
-burpee box jumps
***I completed 59 reps
rest 1 minute 400m run
6/18/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie was in school and Mason slept in the kid zone.
Strength: 10x2 bench press at 65% of your max bench. I warmed up to 93 lbs then did the 10 sets at that weight.
Met-con: for time, 5 rounds
-200 meter sprint
-max effort thrusters 135/95
rest 1:1
***I scaled to 250 m row instead of run and 103 lb power cleans and did a total of 33 cleans.
Strength: 10x2 bench press at 65% of your max bench. I warmed up to 93 lbs then did the 10 sets at that weight.
Met-con: for time, 5 rounds
-200 meter sprint
-max effort thrusters 135/95
rest 1:1
***I scaled to 250 m row instead of run and 103 lb power cleans and did a total of 33 cleans.
6/15/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie was in school and Mason slept in the kid zone.
Skill: pistols. I worked on handstand push ups since my knee is not yet back to normal.
Strength: Bench press 5x3 @90%. My max is 143 lbs so I warmed up to 128 lbs and did the five sets at that weight.
Met-con: AMRAP in 8 minutes:
-2 front squats (115/75)/ 2- toes to bar
-4 front squats/ 4 toes to bar
-6 front squats/ 6 toes to bar
onwards and upwards
To spare my knee I scaled to 103 lbs power cleans and completed up to round of 10 plus 1 toes-to-bar.
Skill: pistols. I worked on handstand push ups since my knee is not yet back to normal.
Strength: Bench press 5x3 @90%. My max is 143 lbs so I warmed up to 128 lbs and did the five sets at that weight.
Met-con: AMRAP in 8 minutes:
-2 front squats (115/75)/ 2- toes to bar
-4 front squats/ 4 toes to bar
-6 front squats/ 6 toes to bar
onwards and upwards
To spare my knee I scaled to 103 lbs power cleans and completed up to round of 10 plus 1 toes-to-bar.
6/12/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie and Mason played in the kid zone.
Strength: 5 sets x 1 Shenkle complex. If you have done the Shenkle complex before, aim to go heavier across all 5 sets then you have before. I did this about a month ago at 125 lbs so today I did it with 133 lbs. Here is an example of one set of the complex:
Met-con: 9-7-5 reps of
-power clean (135/95)
-burpees
***I scaled the weight up to 125 lbs and finished in 5:33 mins. My knee was pretty beat up and swollen after this so I'll be icing and resting for the next two days.
Strength: 5 sets x 1 Shenkle complex. If you have done the Shenkle complex before, aim to go heavier across all 5 sets then you have before. I did this about a month ago at 125 lbs so today I did it with 133 lbs. Here is an example of one set of the complex:
Met-con: 9-7-5 reps of
-power clean (135/95)
-burpees
***I scaled the weight up to 125 lbs and finished in 5:33 mins. My knee was pretty beat up and swollen after this so I'll be icing and resting for the next two days.
6/10/12 Intramural competition
I participated in the 2nd Elysium intramural competition today and competed in four events. Our team lost but I was able to get a few PRs so not a total loss. Also, I was able to compete alongside some fine athletes so it was a great day overall.
Here I am getting 303 lbs on my deadlift which is a 6 lb PR.
I also rowed 1000 m in 3:43 which is a 17 sec PR.
Here I am getting 303 lbs on my deadlift which is a 6 lb PR.
I also rowed 1000 m in 3:43 which is a 17 sec PR.
6/8/12 WOD - Double-under PR
I trained with the 11 a.m. Elysium class while Marls was in school and Mason played with Rhys for two hours--thanks little guy!
Skill: pistols. So much better at these now it feels great.
Strength: back squat 3 x 3 reps. I warmed up to 195 lbs and did the three sets at that weight.
Met-con: As many rounds as possible in 8 mins:
-20 push ups
-20 sit ups
***Paul had me scale to 10 ring dips and 10 toes-to-bar and I was able to do the first round and a half without the band. Then I added the purple band for the dips and did 5 rounds total.
I'm dedicated to getting 40 unbroken double-unders by 8/15 so I did 15 mins of double-under practice after class. For the first time in my life I did them consecutively--thanks Leon and Alessandra for your help in coaching. I got up to 12 unbroken whereas up until now I had to do single, double, single, double, etc. This is a HUGE milestone for me. I was so happy I nearly cried :-)
Skill: pistols. So much better at these now it feels great.
Strength: back squat 3 x 3 reps. I warmed up to 195 lbs and did the three sets at that weight.
Met-con: As many rounds as possible in 8 mins:
-20 push ups
-20 sit ups
***Paul had me scale to 10 ring dips and 10 toes-to-bar and I was able to do the first round and a half without the band. Then I added the purple band for the dips and did 5 rounds total.
I'm dedicated to getting 40 unbroken double-unders by 8/15 so I did 15 mins of double-under practice after class. For the first time in my life I did them consecutively--thanks Leon and Alessandra for your help in coaching. I got up to 12 unbroken whereas up until now I had to do single, double, single, double, etc. This is a HUGE milestone for me. I was so happy I nearly cried :-)
6/5/12 WOD -- Pistol PR
I trained with the 9:30 a.m. Elysium class while Marls and Mason hung out in the kid zone. They were so good today--thanks guys!
Skill: pistols. This is exciting for me as today is the first that I've been able to do these as Rx'd. Due to my bad knee history I've always had trouble with range, flexibility and strength but all that is behind me...check out the video!
Strength: 5 sets of the complex--2 front squats + 2 split jerks, as heavy as possible. I warmed up to 135 lbs and did one set then did the remaining four sets at 155 lbs.
Met-con: As many rounds as possible in 10 mins:
-15 pull ups
-200m sprint
***I scaled my pulls to 8 chest-to-bar pull ups and completed 5 rounds. Going to be working these a lot more now to prepare for the competition mid August.
Skill: pistols. This is exciting for me as today is the first that I've been able to do these as Rx'd. Due to my bad knee history I've always had trouble with range, flexibility and strength but all that is behind me...check out the video!
Strength: 5 sets of the complex--2 front squats + 2 split jerks, as heavy as possible. I warmed up to 135 lbs and did one set then did the remaining four sets at 155 lbs.
Met-con: As many rounds as possible in 10 mins:
-15 pull ups
-200m sprint
***I scaled my pulls to 8 chest-to-bar pull ups and completed 5 rounds. Going to be working these a lot more now to prepare for the competition mid August.
6/4/12 WOD - Bench press PR
I trained with the 9:30 a.m. Elysium class while Marls was at school and Mason slept in the swing.
Strength: Bench press, work up to your one rep max. I got up to 143 lbs The last PR I had written down was 123 lbs x3 so I'll take it!
Met-con: As many rounds as possible in 12 mins:
-7 power snatches
-burpees jumping over the barbell
***I scaled up and did squat snatches and completed 6 rounds plus up to 6 snatches.
Strength: Bench press, work up to your one rep max. I got up to 143 lbs The last PR I had written down was 123 lbs x3 so I'll take it!
Met-con: As many rounds as possible in 12 mins:
-7 power snatches
-burpees jumping over the barbell
***I scaled up and did squat snatches and completed 6 rounds plus up to 6 snatches.
6/3/12 WOD
I trained with the 10:30 a.m. Elysium class while coaching at the same time. Ben and the kids joined me at the gym afterwards to hang out.
Strength: snatch for one rep max. I got up to 123 lbs for squat snatch and 128 lbs for power snatch. I failed the squat at 128 lbs but think I'm close and maybe could have done it if we had a bit more time.
Met-con: "Grace"
30 clean and jerks for time 135 lbs men/ 95 lbs women
***I finished in 4:01. UGH!! Was aiming for sub-4 mins.
Strength: snatch for one rep max. I got up to 123 lbs for squat snatch and 128 lbs for power snatch. I failed the squat at 128 lbs but think I'm close and maybe could have done it if we had a bit more time.
Met-con: "Grace"
30 clean and jerks for time 135 lbs men/ 95 lbs women
***I finished in 4:01. UGH!! Was aiming for sub-4 mins.
6/1/12 WOD -- Clean and jerk PR
I trained with the 9:30 a.m. Elysium class while Marlie was in school and Mason slept in the kid zone swing.
Warm-up: CrossFit warm-up x 1
Strength: clean and jerk, 1 rep max. I got up to 163 lbs which is an 18-lb pr on the clean and an 8-lb pr on the split jerk. SO EXCITED!! What a day at CFE--PRs were had by many.
Met-con: "Annie"
50-40-30-20-10 reps of double-unders, sit ups.
***I finished in 17:30--UGH! Three mins over my PR--lungs were just not having it today. Funny, I was reminiscing today how I used to do the met-cons and skip the strength a lot when I first started CrossFitting and had to train alone. Now I enjoy the strength more and could do without the met-cons half the time. Guess I need to train the later more.
Warm-up: CrossFit warm-up x 1
Strength: clean and jerk, 1 rep max. I got up to 163 lbs which is an 18-lb pr on the clean and an 8-lb pr on the split jerk. SO EXCITED!! What a day at CFE--PRs were had by many.
Met-con: "Annie"
50-40-30-20-10 reps of double-unders, sit ups.
***I finished in 17:30--UGH! Three mins over my PR--lungs were just not having it today. Funny, I was reminiscing today how I used to do the met-cons and skip the strength a lot when I first started CrossFitting and had to train alone. Now I enjoy the strength more and could do without the met-cons half the time. Guess I need to train the later more.
5/30/12 WOD
Warm-up: CrossFit warm-up x 1
Skill: Handstand push-up work. I can get up to 10 in a row with kipping now.
Strength: strict pull ups, 3 max effort sets. I got 8, 6, 6
Met-con: 5 rounds for time:
-20 kettlebell swings, 1.5 pood men/ 1 pood women (53 lbs/ 35 lbs)
-40 squats
-90 secs rest
***I scaled up to the men's weight and finished the five rounds with rest in 15:34.
Skill: Handstand push-up work. I can get up to 10 in a row with kipping now.
Strength: strict pull ups, 3 max effort sets. I got 8, 6, 6
Met-con: 5 rounds for time:
-20 kettlebell swings, 1.5 pood men/ 1 pood women (53 lbs/ 35 lbs)
-40 squats
-90 secs rest
***I scaled up to the men's weight and finished the five rounds with rest in 15:34.
5/29/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie and Mason hung out in the kid zone. They were so good today--thanks kids!
Warm-up: CrossFit warm-up x1 and Burgener warm-up for clean and jerk
Strength: clean and jerk, 7 x 1 reps. Once warmed up with light weight, start your sets at 60% and add weight in 5% increments each set up to 90%, then do three reps at 90%. My max is 145 lbs so I did my 90% at 130 lbs.
Met-con: AMRAP in 8 mins:
-15 burpees
-run 200m
***I completed 3 rounds plus up to about half the run on the 4th round.
Warm-up: CrossFit warm-up x1 and Burgener warm-up for clean and jerk
Strength: clean and jerk, 7 x 1 reps. Once warmed up with light weight, start your sets at 60% and add weight in 5% increments each set up to 90%, then do three reps at 90%. My max is 145 lbs so I did my 90% at 130 lbs.
Met-con: AMRAP in 8 mins:
-15 burpees
-run 200m
***I completed 3 rounds plus up to about half the run on the 4th round.
5/23/12 WOD
Warm-up: CrossFit warm-up x2
Skill: Handstand push up practice
Strength: Back squat, 5x2 at 90% of your one rep max. Mine is 225 lbs so I warmed up to 203 lbs for my five sets.
Met-con: 3 rounds for time:
-200m run
-15 strict pull ups
-45 air squats
-rest 1 minute
***I finished in 15:22 as Rx'd
Skill: Handstand push up practice
Strength: Back squat, 5x2 at 90% of your one rep max. Mine is 225 lbs so I warmed up to 203 lbs for my five sets.
Met-con: 3 rounds for time:
-200m run
-15 strict pull ups
-45 air squats
-rest 1 minute
***I finished in 15:22 as Rx'd
5/22/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie and Mason hung out in the kid zone. They were really good today despite Mason's hard time with teething this week.
Warm-up: 30 burpees and the Burgener warm-up for clean
Strength: 3x3, three position clean. I warmed up to 85% of my 1 rep max and did my three sets at 123 lbs.
Met-con: AMRAP in 15 mins
-10 power cleans (135 lbs men/ 95 lbs women)
-15 burpees
-rest 1 minute
***I completed 6 rounds plus up to 5 cleans with all of the cleans done unbroken. Here I am on round three:
Hmmm, on second review I see I miscounted the burpee reps. I guess I'll have to redo this one.
Warm-up: 30 burpees and the Burgener warm-up for clean
Strength: 3x3, three position clean. I warmed up to 85% of my 1 rep max and did my three sets at 123 lbs.
Met-con: AMRAP in 15 mins
-10 power cleans (135 lbs men/ 95 lbs women)
-15 burpees
-rest 1 minute
***I completed 6 rounds plus up to 5 cleans with all of the cleans done unbroken. Here I am on round three:
Hmmm, on second review I see I miscounted the burpee reps. I guess I'll have to redo this one.
5/20/12 WOD
I trained with the 10:30 a.m. Elysium elite class while Marlie and Mason hung with daddy at home--thanks Ben!
Warm-up: CrossFit Warm-up x1, 10 handstand push ups, 300 m row and some mobility work.
Strength: 1 rep max behind the neck split jerk. I warmed up with about seven sets before going to 160 lbs and then 165 lbs x1. This is 10 lbs over my front rack split jerk so I'm guessing it's a PR. Then, 1x20 back squats at 75%. I got up to 13 at 170 lbs then bailed. My back was burning under the bar and my right knee was cracking so I just didn't want to push it.
Met-con: Partner workout of AMRAP in 15 mins:
-20 clean and jerks at (135 lbs men/ 95 lbs women) one partner works at a time
-200 m partner carry, switch partners at the 100 m mark
***We completed 3 rounds plus up to 9 clean and jerks. Luckily I had a great partner, Anthony and we worked out a good system carrying each other like a barbell on our upper backs (or the fireman carry--see below):
Warm-up: CrossFit Warm-up x1, 10 handstand push ups, 300 m row and some mobility work.
Strength: 1 rep max behind the neck split jerk. I warmed up with about seven sets before going to 160 lbs and then 165 lbs x1. This is 10 lbs over my front rack split jerk so I'm guessing it's a PR. Then, 1x20 back squats at 75%. I got up to 13 at 170 lbs then bailed. My back was burning under the bar and my right knee was cracking so I just didn't want to push it.
Met-con: Partner workout of AMRAP in 15 mins:
-20 clean and jerks at (135 lbs men/ 95 lbs women) one partner works at a time
-200 m partner carry, switch partners at the 100 m mark
***We completed 3 rounds plus up to 9 clean and jerks. Luckily I had a great partner, Anthony and we worked out a good system carrying each other like a barbell on our upper backs (or the fireman carry--see below):
5/17/12 WOD
Warm-up: 30 burpees and CrossFit warm-up x1
Strength: tempo deadlift 3x5, same weight you used for 3 reps last week. I warmed up with four weights then did the three sets of five at 145 lbs
Met-con: AMRAP in 11 mins
-20 kettle bell front squats
-100m kettle bell suitcase carry
-20 kettle bell front squats
-100m kettle bell suitcase carry
***I completed 2 rounds
Strength: tempo deadlift 3x5, same weight you used for 3 reps last week. I warmed up with four weights then did the three sets of five at 145 lbs
Met-con: AMRAP in 11 mins
-20 kettle bell front squats
-100m kettle bell suitcase carry
-20 kettle bell front squats
-100m kettle bell suitcase carry
***I completed 2 rounds
5/16/12 WOD - snatch PRs
I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason slept in the swing. He is so good these days despite the cold and really lets me take my time at the gym--thanks little guy!
Warm-up: 30 burpees and the Burgener war-up for snatch
Strength: power snatch x2 + full snatch x1. I got up to 120 lbs for the power but only 118 lbs on the squat (failed my attempt at 120). I'll take both though since they are both PRs!
Met-con: 2 minutes on, 2 minutes off for four cycles total:
-10 power snatches (95 lbs men/ 65 lbs women)
-20- hand release push ups
***I scaled up to squat snatches and completed 3 rounds plus up to 7 push ups.
Warm-up: 30 burpees and the Burgener war-up for snatch
Strength: power snatch x2 + full snatch x1. I got up to 120 lbs for the power but only 118 lbs on the squat (failed my attempt at 120). I'll take both though since they are both PRs!
Met-con: 2 minutes on, 2 minutes off for four cycles total:
-10 power snatches (95 lbs men/ 65 lbs women)
-20- hand release push ups
***I scaled up to squat snatches and completed 3 rounds plus up to 7 push ups.
5/15/12 WOD
Met-con only today at home while Mason napped in his crib and Marls was at school. I did a 10 mi spin bike workout. ***Finished in 33:04 and burned 302 cals.
5/14/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie was at school and Mason slept in the swing.
Warm-up: run 400m and Burgener warm-up for clean
Strength: power clean x2 plus 1 full clean. I warmed up to and maxed out at 143 lbs
Met-con: As many rounds as possible in 12 mins:
-20 toes to bar
-20 burpees
-40 double-unders
***I completed 1 round plus up to 34 double-unders
Warm-up: run 400m and Burgener warm-up for clean
Strength: power clean x2 plus 1 full clean. I warmed up to and maxed out at 143 lbs
Met-con: As many rounds as possible in 12 mins:
-20 toes to bar
-20 burpees
-40 double-unders
***I completed 1 round plus up to 34 double-unders
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