Wednesday

Had to finish something up last nigh and didn't get to run but tonight:

4x1000m row w/3:00 rest
5 min ad
ad tabata
5 min ad

Stopped taking every vitamin and supplement except:

probiotic
b complex
GNC hair and nails vitamin

So far I feel awesome like a weight has been lifted. I'll have to wait a few weeks before I know if it's random.

Update

Sunday

3 mile street run

Monday

5 min ad

Ad tabata 

8x250m row 1:00 rest 

5 min ad

9/09

3 mile street run

Bought some non-minimal shoes--the same type of Asics I used to wear pre-CrossFit. They felt a little clunky but my knees felt better and my ankles feel better. I'll see how they feel (and how my back feels) tomorrow.

9/08

Saturday, 9/06-Street run-4 miles
Monday, 9/08-YMCA:
5 min air dyne warm up
air dyne tabata
4x500m row

Should have done a cool down but forgot and just left.
The YMCA isn't so bad. They have a 2 Concept 2 rowers and 4 air dynes. The free weights don't look so great but I'll find out soon. I need to find a time when all the men aren't crowded into that area.

I want to try the yoga classes as well and the pool.

I've already got a little belly again after not doing CrossFit for a month and a half. I refuse to weigh, though.

8/7

2 mile run
25 push ups

:/

08/06/14

3.5 mile run

I've left CrossFit again so I am going to have to come up with some things on my own.

I'm down to 173 pounds again and I'm stronger than the last time I was this weight but somehow still have more body fat than the last time I was this weight.

I'm going to have to be careful to not gain weight now that I'm not doing fasted workouts in the morning anymore.

I would like to feel good again. I can't remember the last time I felt energized or didn't feel numb or anxious or tired.

Trying Again

I haven't been keeping up with my workouts. I doubt I will be consistent with keeping up with them now because I've been so busy but I would like to try.

Saturday 6/14
2.5 mile run

Sunday 6/15
2.5 mile run

I'm going to start trying to run shorter distances more frequently instead of the one long run on the weekend.

I want to start getting some afternoon rowing in to work toward my rowing goal for getting my 2K down to 7:15.

I want to join the swim club which meets Tuesday, Thursday evenings and Saturday mornings.

Work isn't going to get less busy or stressful so I need to find a way to get consistent with my workout goals, make sure I'm getting enough sleep and get my diet back on track.

Even though I'm losing weight I feel inflamed and crappy a lot.

After having really terrible numbers on all my upper body stuff I got a 125# push press last week. I could feel my dip felt exactly the same as my jerk dip but I didn't jerk it because I had to press it out.

As much I hate all the push ups that show up in our work outs they are getting better and better.

Memorial Day

Murph with rowing

1600m row
10 x 10 pullups, 20, pushups, 30 squats
1600m row

Took about an hour

Sunday

5.53 miles

Heat was miserable with no relief. I need to remember to start carrying water because the fountains the river didn't work.

Friday 5/23/2014

EMOM – 6:00
- 3 TnG Hang Squat Clean w/ 60% of 1RM
85#

EMOM – 12:00
- Odd: 4 TnG Power Cleans
- Even: 6 Pullup
115# PC. Pullups stayed unbroken until last two rounds.

15-12-9-6 Reps For Time:
- Toes to Bar
- Power Clean (135#/95#)

Had nothing left for this one. Made it through but don't know my time.

Thursday

Four Rounds:
- 4 Clean Grip Deadlift
- Max Ring Dips @ 20X1
185, 205, 225, 235

5 RD neg ea. round

Four Rounds:
- 10 Hand Release Pushups
- 10 Squat Thrusts
- 10 Box Jumps
Step ups. Don't know time.

Finisher:
- 3:00 Accumulated Hollow Hold

Some holds, some yoga positions to try to loose my back up.

Monday and Tuesday

Tuesday
1RM – 8:00
- Snatch Grip Deadlift
*Drop from the top
205

EMOM
- Odd: 1 Hang Power Snatch
- Even: 8 Burpees AFAP
*Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch.
Started at 55# and last round was 95#

3:00 Rest

For Time:
- 500m Row
- 25 Burpee Pullups

6 minutes and something. Very miserable after all the burpees in the EMOM

Monday

Four Rounds w/ 1:30 Rest
- 4 Front Squat @ 41X0
- 4 Weighted Pullups @ 21X0
- 8 Single Arm Kettlebell Rows @ 21X0
*Opposite arm and leg supported on bench.
95# front squat. Was too light but I'm still having trouble judging after not being able to squat for a year. 35# KB. Rubber band strict pullups.

Four Rounds for Time:
- 10 Double KB Thrusters
- 200m Run

20# each hand. Don't know time.

Update

Saturday
5 mile run today. Decided to run through downtown to see the river and had no idea a baseball game was scheduled so I got to accidentally spend time with all of Montgomery through the middle of my run.

Friday
Three Rounds w/ 1:30 Rest
- 5 Pullup Negatives @ 41-2
- 10 Rear Foot Elevated Split Squats @ 3010 (each)
Struggled with balance on the split squats. It's been awhile

Four Rounds w/ 2:00 Rest
- 3 Pendlay Rows @ 21X2
- :30 Rest
- Max Rings Rows (feet elevated)
- :30 Rest
- 8 Hang Power Cleans
Didn't know what to expect with the rows so I went too light-65#

Started with 8 on the ring rows and ended up with 5 each round after that. No elevation.

95# on hang cleans

Finisher
- 100m Heavy Farmer’s Walk

24kg each hand. Not heavy enough.

Thursday

Four Rounds w/ 2:00 Rest
- 2.2 Strict Presses @ 12X1
I don't remember what I ended with on this. Just that, as usual, when it was gone, it was gone. I had to drop and started failing before I finished.

Four Rounds w/ 2:00 Rest
- 3 Cleans
- 2 Push Presses
- 1 Split Jerk
I think 105# on this one. The push press is the limiting factor.

Five Rounds w/ 2:00 Rest
- 7 Heavy Thrusters (increase weight each round)
- 12 Slam Balls

I think I had 95# on my last round of thrusters but had to break them up to one at a time. All felt terrible.

Wednesday

Five Rounds w/ 2:00 Rest
- 1.1.1 Three Position Snatch
*Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps.
Stayed at 65#. Awkward.

For Time:
- 600m Run
- 50 HR Pushups
- 50 Jumping Lunges (each)
- 600m Run

Regular lunges. No idea what my time was.

Tuesday

Five Rounds w/ 2:00 Rest
- 5/4/3/2/1 Back Squat @ 30X1
- 1:00 Rest
- 1:00 AMRAP in 3′s Strict Pullup
140 on the squat but looking back I think I may have space brained and switched to front squat at some point.

Five Rounds w/ 2:00 Rest
- 4 Close Grip Bench Press @ 30X1
105 I think. Can't remember.

Five Rounds w/ 1:00 Rest
- 5 TnG Power Clean (increase each round)
- 10 Burpees

115# on the cleans. Felt good.

Update

Monday

1RM – 10:00
- Weighted Dip

-or-

1RM – 10:00
- Weighted Pullup
body weight dips
-then-

Sorensen Test
only made it 45 seconds

Finisher:
21-18-15-12-9 Reps For time:
- KB Swings (24kg/16kg)
- Pushups
Don't know what time I finished but finished. HR push ups

Tuesday

Closed due to tornados :(

Wednesday

1RM – 8:00
- Power Clean
*Warmup to 50% 1RM before starting the clock.
Still stuck at 145

AMRAP – 8:00
- Power Clean @ 90% or 1RM

22 reps @ 135

Thursday

3RM – 10:00
- 3 Standing Press
only 105. My upper body strength goes down so fast.
For time:
- 50 Double Unders
- 10 Burpees
- 40 Double Unders
- 10 Burpees
- 30 Double Unders
- 10 Burpees
- 20 Double Unders
- 10 Burpees
- 10 Double Unders
- 10 Burpees

10:41. Still trying to curl into  ball for DUs

Every one has turned out to be really nice at the new gym. Two people I knew from a previous seminar are moving and that makes me sad but I'm enjoying meeting new people.

April 26

First CFM workout

25 pull ups
50 deadlifts 95#
50 candlesticks
50 push ups (30 strict, then did about 10 hand release then back to strict for last 10)
50 box jumps (did step ups)
50 kb clean and press had to use 12kg because of the strict press part.
25 pull ups

Finished in 33 something. Very embarrassing to be so out of shape for the first workout but people were really nice about it.

April 25

3.7 mile run. Starting to recognize the streets i'm on now.  A lot of knee pain, though.

April 24

4.7 mile run

April 21

3.57 mile run

April 20, Easter Sunday

3 mile run through my new neighborhood.  A few stomach issues but overall felt okay.

3/16/2014

14.3

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

115 reps.  My first weight transition took too long. 95 and 135 unbroken.  155 broken into two sets of 10.  I did 3 sets of five for the 185 and then had to break them up into one at a time.

03/15/2014

Springbreak travel plus illness plus I don't know what = no work out since the last one.

Did the Concept2 WOD.  Turned out to be too much for me even though it looked innocent on paper. It may have been too much for me even before taking this much time off.

6:00@20 spm = 1431m
5:00@22spm=1209m
4:00@24spm=719--this is where things started falling apart. I had to take a brief break
3:00@26spm=502--more breaks
2:00@28spm=405--uh, did not stay at 28
1:00@30spm=243--30 did not happen.  I was lucky to occasionally hit 28

I'm definitely going to try this one again.  It will be good practice.

3/7/2014

Schedule has been crazy this week with going in early and leaving work late on top of my achilles tendon being pulled pretty painfully so this is actually the first time I've worked out since Sunday.

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

etc.

23 reps. I've never done a chest to bar pull up so that is exactly 13 more reps than I predicted.

4x1000m row with 2 min rest

3:46

3:50

3:47

3:52

3/02/2014

14.1 redo

ten reps less and soooooooo sore and exhausted. I don't know what I've done to myself

03/01/2014

22x200m

It's funny, learning to read the erg monitor is helping me to understand functions on my running watch.  Splits aren't worth posting, though.  Was just a recovery run. Very sore today.

2/28/2014

Workout 14.1

10 minute AMRAP
30 - Double Under
15 - Snatch 75/55

184.  Most unbroken double under reps I've ever done so happy.

2/26/2014

Warm Up
Jog 300'
15 - Jumping Pull Up
15 - Air Squat
15 - KB Swing
50' Spider Walk
50' Burpee Broad Jump
Jog 300'

Strength
Deadlift
4 x 5 @ 80% of 1RM
Last set is MUR

Had to drop from 215 to 185 on the deadlifts. It was also pointed out to me that I have started squatting up my deadlifts. I've got to start working on my form again with light weights

Training WOD
3 rounds
60 seconds MxR Double Under
60 seconds MxR KB Swing 79/53
Rest 3 minutes

129.  Double unders were better today with the new rope length and weight.  I got 30 unbroken in the first round but then got clumsy and awkward again after that. KB Swings didn't feel good at all.  I think my hips were worn out from rowing last night.

2/25/2014

Been playing with time intervals instead of distance intervals lately. A lot more miserable because you can't make time go faster. Did the C2 WOD today with 20 min, ten hard pulls every four min and got a 5k PR. Going to have to see if I can work a second set of hard pulls into my 2k.

Airdyne cool down

2/24/2014

Warm Up
Jog 300'
15 - Jumping Pull Up
15 - Air Squat
15 - KB Swing
50' Spider Walk
50' Burpee Broad Jump
Jog 300'

Strength
Strict Press
4 x 5 @ 80% of 1RM

For time:
Run 400m
50 - Wallball 20/14
50 - Pull Up
50 - Ground to Overhead 135/95

Intended Result - 15:00
Time Cap - 20:00

39 GTO at time cap.  Pull ups take me so long

2/22/2014

5 min Airdyne warmup--3 min moderate, 2 min high

5K Row-21:22.4--all over the place on this one.  Finally realized that when I say I feel like a clockwork person that's when I'm keeping my legs straight in the recovery until my arms and back have come in.  It makes a big difference and now that I realize that I must not always be keeping my legs straight long enough I'm going to work on it.

3 min Airdyne cool down

Airdyne tabata

3 min Airdyne cool down

2/21/2014

Warm Up
100' High Knee Skip
50' Bear Crawl
50' Walking Lunge
2x with an empty bar
10 - Deadlifts
10 - Front Squat
10 - Push Press

Skill
7x Snatch Complex 95/65
1 - Squat Snatch
2 - Overhead Squat

Good news on this--I was able to drop into the squat with my Risto's on.  I have discovered in the last week or so that squats are also so much better with the oly shoes on.  I haven't put them on since my injury because I didn't see the point.  But it gives me hope that maybe I can actually start a squat program if I wear the shoes to keep my shins vertical.

Lift 5000#/3500# for time:

8 - Alternating Pistol
Shoulder to Overhead @ chosen weight

Choose a weight that you can efficiently move from
shoulder to overhead. Divide 5000#/3500# by that weight and
you will have the number of reps that you are to
complete. Perform 8 Alternating Pistols prior to
picking up the bar the first time and every time that
you drop the bar prior to picking it up again.

10 minute time cap

Scaled the pistols but they felt good on both legs with the Ristos on.  Again--it makes me feel hopeful.  3:39 with 75# @47 reps on the workout.

I was going to row after but some people asked me out to eat and I have decided to always try to take opportunities to be social at this point in my life.  It would be different if I was actually training for something but not being isolated is important right now.  I will run and row tomorrow.

2/20/2014

10 - Over Bar Burpee
Thruster @ chosen weight

Choose a weight that you can efficiently move in the
thruster. Divide 5000#/3500# by that weight and
you will have the number of reps that you are to
complete (always round up, even if its 29.1.....do 30). Perform 10 Over Bar Burpees prior to
picking up the bar the first time and every time that
you drop the bar prior to picking it up again.

10 minute time cap

9:58-65# @ 54 reps with 3 sets of burpees.

2/19/2014

AM Workout

Warm Up
100' High Knee Skip
50' Bear Crawl
50' Walking Lunge
2x with an empty bar
10 - Deadlifts
10 - Front Squat
10 - Push Press

For time:
50 - Toes to Bar

3 min time cap--got 30

5 minute AMRAP
7 - Hang Clean 135/95
17 - Air Squat
5 rounds + 7 reps

5 minute REST

5 minute AMRAP
7 - Box Jump 30/24
17 - Pull Up

2 rounds - 3 reps  Steps up for jumps.

PM Workout
5x2:00 min
553
535
531
521
519

1000m cool down 4:08
5 min air dyne cool down

2/18/2014

Warm Up
100' High Knee Skip
50' Bear Crawl
50' Walking Lunge
2x with an empty bar
10 - Deadlifts
10 - Front Squat
10 - Push Press

Strength
Clean
4 x 5 @ 80% of 1RM
Last set is MUR

115#

10 minute AMRAP of Snatch Complex:
1 - Snatch Grip Deadlift
2 - Hang Snatch
1 - Overhead Squat
2 - Overhead Lunge

Each complex must be completed unbroken.
Choose an appropriate weight for you to efficiently
complete each complex.
Suggestion for RX - 115/80

1120=16 rounds @ 70#  I regret not going heavier.  My grip gave out but not my body so my grip would have been the same on the 80#, I think.  I think the rowing is giving me carpal tunnel syndrome.  My hook grip has been painful for months.

2/17/2014

AM Workout
Warm Up
100' high knee skip
50' walking lunge
50' bear crawl
2x With empty bar:
10 - deadlift
10 - front squat
10 - push press

Skill - 3x10 Squat Clean 95/65

For time:
400m Run
20 - Shoulder to Overhead 115/80
25 - Toes to Bar
30 - Burpee to plate 45/25
25 - Toes to Bar
20 - Shoulder to Overhead 115/80
400m Run
17:33  First set of STO unbroken but toes to bar painfully slow

PM Workout
5x1000m
2:03-warmup
1:53 pace
1:53
1:53
1:57
1x500m
1:55

Catch Up

Wednesday
Freezing cold and rain just made my knee arthritis too bad

Thursday
Just felt anxious and low energy and like I had carpal tunnel syndrome from rowing so didn't do anything...

Friday
Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead

Strength
Front Squat
3 x 10 @ 70% of 1RM
Last Set is MUR

For time:
Run 400m
50 - Straight Leg Sit Up
40 - Pull Up
30 - KB Swing 62/44
20 - Goblet Squat 79/53
10 - Muscle Up (sub Ring Row @ 3:1)
Run 400m

21: 46 with ring row sub for muscle up.  Just felt terrible.  No energy and even had to run to the bathroom before sit ups.

Saturday

Still tired and feeling bleh. Did nothing

Sunday

Trail run 3.88 miles but felt like garbage the whole time.  Really can't believe I ran a half marathon a week ago.  I don't know if this is age or diet screw ups or hormones or what but maybe I should start tracking these "blah" periods to see if I can tell..

02/11/2014

2K row

Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead

Skill
15 minutes - Athlete's Choice
Pull Ups, Ring Dips, HSPU, Double Unders,
Rope Climb, Clean, Snatch, Jerk, etc.

Training WOD
5 rounds
30 seconds MxR Alt. KB Snatch 62/44
30 seconds MxR Burpee to Plate
30 seconds MxR Double Under
Rest 3 minutes

127 reps

02/10/14

AM Workout
Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead

Strength
Strict Press
3 x 10 @ 70% of 1RM
Last Set is MUR

5 rounds for time:
30 - Air Squat
15 - Pull Up
5 - Power Clean 185/135

Intended Result - 15 minutes
Time Cap - 20 minutes

125#  Three cleans short at time.  Hips extremely sore from Saturday so moving pretty slow.  Jeff made me finish after time.  I was really surprised when he came up and wouldn't let me off the hook.  It's been a long time since I've had the internal motivation to finish a WOD after time and it felt good, actually.

PM Workout
Showing Amanda how to row
2K row

02/09/14

Yesterday ran 13.1 trail run race

Today: 2 mile recovery trail run

Catch Up

Random last week with rowing competition and snow days etc.

This past week:

Thursday:
Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Strength
Clean - unbroken
3 x 10 @ 75% of 1RM
Last set is MUR

110#

For total reps:
5 minute AMRAP
10 - Deadlift 225/155
1 - Rope Climb
REST 5 minutes
5 minute AMRAP
15 - Wallball 20/10
30 - Double Under

Scaled DU to every other jump. 170 reps total.

Wednesday:

Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Midline
10 minute alternating EMOM
1 minute Plank hold
MxR - V up

For time:
400m Run
30 - KB Swing 62/44
20 - Pull Up
10 - Over Box Burpee
20 - Pull Up
30 - KB Swing 62/44
400m Run

14:22

Tuesday:

Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Strength - Front Squat
3 x 10 @ 75% of 1RM
Last set is MUR

Still just squatting under 100#

12 minute AMRAP
9 - Deadlift 165/120
3 - Hang Clean 165/120
6 - Front Lunge 165/120
1 - Shoulder to Overhead 165/120

95# 130 reps

1/28/2014

Nothing yesterday due to weather/snow.

Push up app: week 3 day 2: 10,12,8,8,12

10 min airdyne warmup

2K row : 7:31.2

10 min airdyne cool down

air dyne tabata

5 min airdyne cool down

01/27/2014

10 min airdyne warm up
tabata airdyne
5 min airdyne cool down

2K row-7:41

01/26/2014

Nothing yesterday

Week 3: Day 2: Push up app: 10,12,8,8,12

Trail Run: 4.6 miles

01/24/2014

2K row: 7:44
This was with just a light airdyne warmup and feeling like my pace was under control and steady.
So getting under 8 minutes for the competition next weekend should be very doable.

5K row: 21:42 extremely slow.  My forearms feel mangled from CrossFit this past week.  I really think I am going to skip CrossFit for the next week and just do running, rowing, airdyne, maybe even swimming.  After what happened to my legs the week before and what the workouts have done to my forearms this week I don't want to take a chance.

01/23/2014

Rest Day due to really sore forearms and time constraints/working tonight

Not sure how I should handle the next week leading up to the competition

01/22/2014

2x
200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat

Strength
Deadlift
3 x 6+ @ 70% 1RM
Last set is MUR

190#-felt really good with unbroken sets but stopped 3rd set because that weird spot in my thoracic spine started feeling strained and it's not worth it to risk an injury

For time:
Run 200m
20 - Snatch 115/80
20 - Toe to Bar
3 - Rope Climb
Run 200m
15 - Snatch 115/80
15 - Toe to Bar
2 - Rope Climb
Run 200m
10 - Snatch 115/80
10 - Toe to Bar
1 - Rope Climb
Run 200m
Time cap: 22:00

Slid down without making it to the top on last rope climb because my hands turned into lobster claws. 

01/21/2014

2x
200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat

Midline
10 minute EMOM - alternating
1 minute Plank Hold
then
1 minute Max reps Leg Lever
(hold KB, hips stay on floor)

15 minute AMRAP
20 - Thruster 105/70
15 - Chest to Bar Pull Up
20 - Thruster 105/70
20 - C2B Pull Up
20 - Thruster 105/70
25 - C2B Pull Up
20 - Thruster 105/70
30 - C2B Pull Up
20 - Thruster 105/70
35 - C2B Pull Up
Max rep Thruster 105/70

Regular pullups. 112 reps  I hate these workouts because there's nothing to look forward to.  No motivation to increase intensity.  It's just an endurance event.

01/20/2014

2x
200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
1x with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat

Strength - Clean
3 x 6+ @ 70% 1RM
Last set is MUR

4 rounds
60 seconds Max Rep - Alt. KB Clean & Jerk 79/53
30 seconds Max Rep - Box Jump 24/20
2:30 rest

8 C&J and 9 step ups each round.  Caught it too far from my body a few times and really hurt my elbows

Really sore today from Sunday.

I've been using the slingshot hip circle to warm up and after mobility.  I want to use it for hip strengthening but I'm not sure how much to do for it be effective.  I try to do about as much as they had me doing in physical therapy.

01/19/2014

5 mile trail run

5 hours of paint ball in the woods :)

01/18/2014

Had to rest yesterday.  Just exhausted from a week of not enough sleep, going off diet too much and sinus/throat aching

AM Workout
4x500 w 1 min rest
1:43
1:50
1:54
1:50
rest 5 min
2k 8:14
So, that was an 8:15 2K taking my time after intervals.  So, surely, surely, I will make at least 8 min at the competition.  I wish that by some miracle I could get down to 7:30 by the competition but those 500s hurt so bad I don't see how it could happen.

PM Workout
Push up app: Week 3: Day 2: 10,12,8,8,10

01/16/2014

10 min airdyne armup

4x500m row
1:44
1:57
1:54
1:54

Then 1500 row cool down

Felt HORRIBLE.  I guess I should have taken a full rest day.  Very irritable and tired and sore and happy content mood is gone. BUT I got into the 1:30 pace range on the first 500 meters and I've never done that before.

Decided to do my push up workout after my shower: Week 3: Day 2: 10,12,8,8,12

01/15/2014

AM Workout

Jog 300'
100' Heel to Butt
50' Spider Walk
50' Bear Crawl
20 - Air Squat
with empty bar
10 - Deadlift
10 - Hang Clean
10 - Shoulder to Overhead

Strength
3 x 5 Front Squat @ 75% of 1RM
Last set is MUR

Just did 100#.  Can tell I'm still leaning on my left leg too much but very painful when I try to straighten.  

12 minute AMRAP
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
Continue increasing by 3, until time expires.

Made it to 13 in the 15 set of C&J.  Hands were very dry and hurting and not feeling aggressive but not overly fatigued or tired even though I was sore.  Pace was too casual.

PM Workout
I guess I'm going to rest.  I feel  a little uneasy about it but I'm incredibly sore from yesterday, I didn't get enough sleep last night and I feel a cold trying to come on.  I don't feel fatigued like I normally would if I was going to rest but I think my row session might not be productive.  I will try to get it all in tomorrow morning before I work my night.

01/14/2014

AM Workout

4 rounds for time:
10 - KB Swing 79/53
50' Goblet Lunge w/ KB
10 - Alt. KB Snatch
50' Goblet Lunge w/KB

44# 16:04

Midday Workout
Push Up App: 10,12,8,8,12

PM Workout
Yoga class

Row Challenge: 6k 27:57 

1/13/2014

AM Workout

Warm Up
100' Heel to Butt
50' Spider Walk
50' Bear Crawl
20 - Air Squats
w/ empty bar
10 - Deadlift
10 - Hang Clean
10 - Shoulder to Overhead

Strength
3 x 5 Clean @ 75% of 1RM
Last set is Maximum unbroken reps

Definitely not a good enough warmup.  9 reps on the last set and stopped them because I had backed into something.

3 rounds for time:
100 - Double Under (scale=3 SU+ 1 DU attempt)
15 - Deadlift 225/155
3 - Rope Climb

Time Cap: 18:00

Had one more rope climb to do when time was called.  Scaled the double unders.  Accidentally did 165# on the deadlifts because someone had the 15 plates mixed with the 10 plates.

PM Workout
Row Challenge: 6x1000 with 2 min rest  Stayed between 1:51-1:59 pace on all.  Upped my drag to 137 on first two intervals and just felt like it ate up my legs without too much to show for it so back down to 128 on the rest.

I think my goal will be to get my 2K at this pace.  I have no idea if that is possible in a month.  The amount of discomfort I'm going to have to adjust to it pretty terrible for me but we'll see what happens.

1/12/2014

AM Workout
3:46mile trail run  

PM Workout
6K row 24:26
Starting to feel nervous about competing.  8 hour drive to compete for less than ten minutes.  One shot.  No chance at redemption.  What should I eat? Have I ever rowed that early in the morning?  How much should I warm up?  How much should I rest beforehand.  This will all be a new and interesting experience.

01/11/2014

Row Challenge: 10K row  Very tired and sore.  Pace all over the place  46:54  Would have made better time if I had picked a moderate pace and stuck to it instead of speeding up and slowing down.

01/10/2014

Warm Up
2x
Jog 400'
10 - Push Up
20 - Air Squat

Skill
3 x 5 Squat Snatch 95/65

15 minute AMRAP
40 - Box Jump 24/20
15 - Snatch 95/65
30 - Box Jump 24/20
20 - Snatch 115/80
20 - Box Jump 24/20
25 - Snatch 135/95
10 - Box Jump 24/20
MAX rep Snatch 155/110

125 reps.  Got the 95# to my shoulders repeatedly but could not make myself drop.  Haven't practiced snatching since last Spring so hopefully can work on it on a more regular basis soon.

Push Up App: Week 3: Day 2: 10, 12, 8,8, 12

01/09/2014

AM Workout
Knees were extremely sore and felt fatigued so no morning workout

PM Workout
Row Challenge:8K 36:45  First 6K was too fast and crashed and burned on the rest.  Will do push ups tomorrow.

01/08/2014

AM Workout

Warm Up
2x
Jog 400'
10 - Push Up
20 - Air Squat

15 minute AMRAP
50' Sprint
3 - Burpee
6 - Straight Leg Sit Up
9 - Air Squat

15 rounds (285 reps)

PM Workout
Row Challenge:6x1000 Stayed below a two minute pace except for fifth interval.

01/07/2014

AM Workout
100 pushups app: Week 3: Day 2: 10,12,8,8,12 Not unbroken so will repeat

PM Workout
Row Challenge: 7013 meters 33:02  Bombed out due to stomach Armageddon
Yoga Class

01/06/2013

AM Workout

Warm Up
2x
Jog 400'
10 - Push Up
20 - Air Squat

Skill - Squat Clinic

Midline
For time:
50 - Straight Leg Sit Ups

1:48

Cardio Test WOD
10-8-6-4-2
100' Shuttle Run (50' down & back)
15 - Burpee to plate

14:17 Accidentally did 10 runs the second round

PM Workout

Rowing Challenge: 6K 25:10 a Dramatic pace drop in second to last split.

01/05/2014

Rowing Challenge: 6k row.  24:57 Drag: 128

My stroke rate goes up on shorter distances but my pace stays about the same. I don't really understand this yet but I'm going to keep working on it. I am especially frustrated with this in short sprints. The pace doesn't reflect the added effort. Things I have observed so far in this challenge: keeping the hands placed wide and loose with the thumbs wrapped prevents all the blistering and chafing I had this summer. Zoning out and engaging my back too soon really makes a drop in my pace. Forgetting to lean in to reset my back in the catch makes a big drop in pace as well.

12/04/2014

AM Workout
100 pushups app: Week 3: Day 2: 10,12,8,8,12  Not unbroken so will repeat

PM Workout
Rowing Challenge: 7014 meters 35:02 Very sore and tired today

01/03/2014

AM Workout

Warm Up
2x
200' High Knee Skip
50' Squat Hop
50' Bear Crawl
15 - Wallball
10 - Jumping Pull Up

Skill
3 x 5 Squat Snatch 95/65

For time:
25-15-5
Ring Dip
Thruster 115/80
C2B Pull Up

21:15-ring dip negatives, regular pull ups.  No gas in the tank today.  Felt exhausted during the warm up.  Then for some reason felt extremely nauseous through the entire workout.  Seriously thought I would have to walk away and vomit.  It was an interesting mental exercise to finish. 

PM Workout

Rowing Challenge: 10K, 42:17  Thought it was a PR but I got 42:05 in November.  Definitely have some work to do.

01/02/2014

Warm Up
Jog 300'
3 rounds of CINDY - slowly

Skill
3 x 5 Overhead Squat 105/75

4 rounds:
30 seconds MAX rep KB Swing 79/53
30 seconds MAX rep Toes to Bar
REST 3 minutes

82 reps total

Rowing Challenge: 6217 meters 27:13

01/01/2014

Week 3: Day 2: Push Up app: 10,12,8,8,12

I think I'm through being sick and traveling so back into CrossFit and starting the rowing challenge tomorrow