142#
shake-pomegranate, banana, blueberries, raspberries, orange, avocado, acai berries, spinach, maca, coconut oil
CrossFit:
10 rounds on the 3 minute interval of:
5 pull-ups
10 kettlebell swings
15 ball slams
O-Lift:
Wednesday, October 28, 2009
Tuesday 10/27/09
Crossfit: 13:29
10-9-8-7-6-5-4-3-2-1
push-ups
sit-ups
box jumps
150m run
O-Lift:
-some clean and jerk work
Kettlebells:
pyramid of kettlebell snatches.
Saturday, October 24, 2009
Thursday 10/22/09
WOD: 56:30
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
PR by 2 minutes!!!! YAAAY!! Even though I did it partitioned, it is still a PR. I am super happy about it. This is the first benchmark that I have PR'ed at in Colorado. Felt good through it, except the last mile...it was ROTTEN!!! I had to walk like 4 times! LOL! We did 4-8-12 for one round, and then 3-6-9 for 33 rounds. I got all pull-ups and squats unbroken the whole time. My push-ups sucked, but I did get all of them in a row until my 18th round, from there it was 3's, 2's and 1's. My last 3 rounds, I did 9-18-27....I just wanted to be done with it already.
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Monday 10/19/09
O-Lift
Snatch
50% 2
60% 2
70% 1
80% 1-1-1
85% 1-1-1
-failed first rep @ 85%. Didn't feel as solid as last week on the snatch.
Front Squat
80% 2-2
85% 2-2
90% 2
-Don't know what my max front squat is, so I used 150 as the max....WAY too easy.
Clean Pull
100% 3-3
110% 2-2-2
Saturday, October 17, 2009
Saturday 10/17/09
Slept 7 hours
O-Lift
Snatch
75% 3-3
80% 3-3-2
Clean
75% 3-3
80% 3-3-2
Romanian Deadlift
95% (of clean) 5-5-5-5-5
I was going to d sprint repeats, but there was a middle school football game going on at the school, so we ran Green Mountain trails instead. It was amazingly beautiful!!! I love Colorado!
Thursday, October 15, 2009
Wednesday, October 14, 2009
Wednesday 10/14/09
Breakfast Shake- blueberries, strawberries, orange, coconut oil
Post-WOD-watermelon, apple, almonds
Dinner-broccoli, bell pepper, tomato, onion, olive oil, shrimp stir-fry
WOD:
Clean 3-3-3-3-3-3-3-3
Eight sets of three to be completed in 3-minute segments. 3 attempts every 3 minutes for 24 minutes. Should be 80-85% of max. I used 125#. I did the workout wrong though. I thought that we had 3 minutes to get 3 cleans, I did not know that attempts counted. So, I wasn't counting my misses. I think I did about 20/24.
O-Lift:
Squat Clean + Hang Squat Clean
75% 1+1 x 2
80% 1+1 x 3
-Was EXTREMELY difficult after the WOD. Skipped the 80% reps here, too many cleans.
Clean, Push Jerk + Split Jerk
75% 1+1 x 2
80% 1+1 x 3
-Was not able to do full 75 and 80%...started with 115#, and went down to 110#. Push jerks were extremely hard to execute. Felt good on the Split Jerks though. The Cleans were hard, again after the WOD.
Snatch Pull
105% 5-5
110% 3-3-3
-Easy. No problems.
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