Training Day 106

093009

18 days to go.

After a forced day off, today i was ready to hit it hard at the gym. My original plan was to do the main site wod from yesterday (Snatches), but after the first snatch, my back started kicking in. So i decided to work on Clean & Jerks. For some odd reason, my back actually felt great. Was able to C&J 102K with no back pain at all.

So to test my back, my met con was really demanding.

5 rounds:

10 Deadlifts (275#)

15 Toes to bar

Time: 5:15

REST DAY

092909

I have learned that you don't get better from training, but you get better by recovering from training. Today is a forced day off. I've been getting really sore from my workouts that it takes a while to fully recover and give my best the next wod.

Training Day 105

092809

20 Days and counting!

Back Squats

5.5.3.3.3.1.1

185.225.245.265.295.315.320

Max Reps Pullups: 42

Met Con:

30 reps clean and jerk (135#)

Time: 2:46

Training Day 104

092709

21 days until the hopper

CrossfitDC Class

Movement prep. Worked on strict press, push press, push jerk, front squat, and overhead squats.

Not much weight was used, but concentrated more on form.

4 rounds 40#

max strict press

max push press

max push jerk

4 rounds

50 body weight squats

10 front squats 45#

10 overhead squats 45#

Training Day 103

092609

22 more days to go!

FIGHT GONE BAD!

3 Rounds at a minute at each station with a minute rest after each round

Wall Ball (20#)

Box Jumps

SDHP (75#)

Push Press (75#)

Row (cal)

Total reps 291

FGB is one of my least favorite wod's to do. Cant sleep the night before, butterflies right before the wod. And complete exhaustion at the end. I always start really hard on the first round, and never have enough gas for the last 2 rounds! I have broken 300 before, and i know i can get 360. Just didn't have it today. But i lived to fight another day.

Training Day 102

092409

24 Days more days!!

Running!

Today was an endurance day. I need to improve my running condition, since I'm really not great or good at it. So my workout was "running with fran".

Mile Run

21 Thrusters (95#)

21 C2B Pullups

800m run

15 Thrusters

15 Pullups

400m run

9 Thrusters

9 Pullups

Time: 26:32

My mile run was great (6:45), but the second and third run were a little rough. My legs were not as sore from running and lifting.

Training Day 101

092309

25 Days until the Mid Atlantic Hopper Challenge

The Lullaby (courtesy of FitQuest)

5 power snatches (100#) at the top of every minute, followed by as many burpees for the remainder of the minute continue until reaching 100 burpees. Transitioning to 5 OH squats (100#) at the top of every minute, followed by as many double unders for the remainder of the minute until reaching 500 double unders.

Time: 25:36

Boy was this a tough one. I was glad this was finally over. It took me over 15 minutes to finally recover.

Going to shop around for good quality video recorders. I think I'm going to start recording a lot of my workouts (especially the Olympic lifts)

Training Day 100

092209

26 Days until the Mid Atlantic Hopper Challenge

CrossfitDC class:

Warm up: 3rounds

20 BW squats

20 Situps

10 Back extns

Met Con:

10 DL 225#

20 Pushups

30 BW Squats

Round 1: 5 mins (3 rounds)

5 min Rest

Round 2: 4 mins (2 rounds)

4 min rest

Round 3: 3 mins (1 round)

3 min rest

Round 4: 2 mins (1 round)

2 min rest

Round 5: 90 sec (1 round)

Total rounds: 8

The workout looked easy on paper, but once we started (worked with Chris S.), it was tougher than we thought. The DL got heavier as the rounds progresses. All in all, it was a good metcon.

Training Day 99

092009

27 Days until the Mid Atlantic Hopper Challenge

CrossfitDC Class:

WarmUp:

3 Rounds of Cindy

5 Pullups

10 Pushups

15 Squats

3 rounds of:

10 Shoulder dislocates

10 Overhead squats

10 Sotts presses

Strength: Snatch

2.2.2.2.1.1.1

Worked up to 85k. Was not able to complete the lift in class, but went back later in the afternoon to get the 85k. I am really close to getting 90k. I have a tendency to keep looking at the ground during the second pull in the movement.

Met Con:

max reps of:

DB snatches (50#) in 3 minutes 76

Box Jumps in 3 minutes 25

Pullups in 2 minutes 35

Situps in 2 minutes 50

Pushups in 1 minute 26

Burpees in 1 minute 20

Total reps: 232

Side note: lower back held up today :)

Training Day 98

091509

34 Days until the Mid Atlantic Hopper Challenge

After four straight days of rest, today was a great day at the gym. Did the main site wod, and a met con (courtesy of Crossfit Santa Cruz Central).

Strength:

Front Squats

3.3.3.3.3

185.205.225.245.255

Met Con:

For Time:

12.9.6 Hang Cleans (80K)

24.18.12 Deadlifts (80k)

1.2.3 Rope Accent

Time: 10:01!!!!!!!!!!!!!!!!!!! My goal was to get it below 10 minutes, but my hands were fried before the climbs. Still having major lower back issues!!

Training Day 97

091009

Pre Class:

Bear Complex

7-6-5-4-3-2-1

75#, 95#, 105#, 115#, 135#, 145#, 155#

CrossfitDC class:

2 Rounds Max Reps Back Squats @ BW (200#)

1. 40 Reps

2. 30 Reps

2 Rounds Max Reps Pullups

1. 20

2. 20

Disappointed with my pullps performance. I know i get get at least 30 reps on the first round!

Didn't finish the last part of class (2 rounds of Fight Gone Bad)....have been having low back stiffness lately!

Training Day 96

090809

In preparation to the Mid-Atlantic Hopper Challenge (41 days away), today's WOD was a mini games theme. Wanted to see if i've had any improvements from doing 3 tough WOD's in one day.

WOD 1: (12:15pm)

5 Rounds

500m Run

15 OHS (95#)

Time: 18:21

WOD 2: (3:45pm)

2000m Row

Time: 7:18!!!!!!(still need to get faster!)

WOD 3: (7:15pm)

CrossfitDC Class

Strength:

Overhead squats

5.5.5.5.5

Finished my last set with 177# for 3 reps. Sill need to work on this!!!

Met con:

'C-Note'

For time

25 Deadlifts (245#)

25 Burpees

25 DB Thrusters (50#)

25 MB Cleans (40)

Time: 5:12

Improvements: runs felt great, row still needs a little work, class felt productive. Overall, my body feels great, not as sore as i was after the qualifier in April.

Training Day 95

090709

42 Days until the Mid-Atlantic Hopper Challenge!!

Snatch

1.1.1.1.1.1.1

Its been a while since I've worked on the snatch. Today was going for a PR of 90k but was only able to get 85k. I know i will be able to snatch 90k in no time, and maybe be able to clean 275# by the end of the year!

Met Con: "Jackie"

For time

1000m Row

50 Thrusters (65#)

30 Pullups

Time: 9:45

Training Day 94

090609

Finally after five days of being sore from my last wod, today was a good class to get back into training for the Mid-Atlantic Hopper Challenge that is 43 days away.

CrossfitDC Class:

5 Sets of:

2 Cleans (squat, or power) worked up to 205#

1 Jerk

Met Con:

AMRAP in 15 min.

5 Push Press or Push Jerk (135#)

10 Pullups

20 Situps

Total Rounds: 9

Training Day 93

090109

48 Days until the Mid Atlantic Hopper Challenge

After a rough night of being sore (i mean REALLY sore, it hurt to turn in bed), today was an easier day at the gym. I wouldn't wish my worst enemy yesterday's wod.

For time:

21-15-9

KB Snatch (32k)

C2B Pullups

Time: 8:01

And i'm still sore!!!