turkish delight

It took me an hour and forty minutes to complete everything today.

Strength:

Back squat
1x8 #100
1x6 #115
1x4 #135
1x4 #140


Pull Ups 4x8 (thin purple and I think the thinner green or blue???)
Front squats
1x5 #80
1x4 #90
1x4 #100
1x3 #105

Conditioning: Every 30 seconds for 10 minutes...
1 power clean + 1 hang power clean + 1 push jerk @ #65 then #75

Rest 5 mins

3 rounds for total reps (lost count???)
2 ME lateral jumps 12" rest 1 min between

5 min AMRAP of Turkish get ups (#15 completed 2 sets of 3 for each side)

Practiced my double unders after a 5-10 min rest. I am getting into a pattern...single..double...single...double...I am having a hard time linking the doubles...I'll get there!

push it real good

Strength work:

5x3 behind the neck push press (snatch grip) @ 55lbs

+3 OHS

5x3 snatch high pulls (heels down) @ 65lbs

WOD:

Time 15:18

10 HSPU (mod box)

15 T2B

10 hang squat snatches (45lbs)

15 wall balls (14lbs)

15 kbs (35lbs)

200m pinch grip plate carry (25lbs each hand)



Afterwards, I worked on my double unders and swing/sway for my pull ups.

fran schman

On June 1st, I met "Fran".  Before the workout, we worked on snatch and I went up 10lbs to set a new PR in just one week from setting my original PR. My 1RM for snatch is now 75lbs.

"Fran"

21-15-9

Thrusters (45lbs)

Pull ups (medium black/skinny purple)

Time 5:43

Saturday was team oriented and I partnered with Summer.

Time 20 mins

Partner 1 runs 200m

Partner 2 does KBS (26lbs)

-switch-

Every minute on the minute (or so), everyone stops what they are doing and completes 10 push ups. I completed mine on my knees as a modification since we were out in the parking lot (ouch).

This was a GREAT workout and I had a lot of fun doing it with Summer, Wendy and Kim.....and Lee as our coach!



feeling incompetent pisses me off

Tuesday and Wednesday's WOD made me angry because I felt incompepent. I apparently have little upper body strength and my form isn't spot on all the time so my coach treats me like a delicate flower. I hate learning curves and it is so frustrating when I cannot dominate at something. I vaguely recall something about being a work in progress....blah!

Tuesday, May 29th

SJ 4X3
FS 4X5
alternating between the two

SJ 65lbs
FS 80/85/90/95 lbs

WOD Time 8:35

3 rounds (instead of rx 5)
10 power cleans @ 65lbs
Row 250m

Wednesday, May 30th

KBS 21/15/9
Ring Dips 15/9/6
Man Makers 9/6/3

Time 12:54
KBS 20lbs
DIPS box mod: 1st set hanging/2nd and 3rd set feet out front
Man Makers 15lbs mod: knee push ups

New CF140 t-shirts have arrived!

Our new patio set! Ready to entertain!

memorial day weekend 2012

I have taken a few days off from the blog world due to the busy holiday weekend. Since my last post, I have finished my school year, including post-planning. Let me back track for a moment...I took Thursday and Friday off from CrossFit due to a pinch nerve in my neck/upper back.

On Saturday, we started the weekend by honoring the upcoming holiday..."21 Gun Salute"...mine was more like 14 guns!

Time 38:45

4 rounds – 2 each – partner Ben

14 pull ups (green wide and skinny purple)
14 Burpee box jumps
14 dumbbell squats (15lbs in each hand held by shoulders)
14 Burpee box jumps
14 pull ups (” “)

*modified for prescribed squat due to shoulder/neck pain

Saturday afternoon, Corey and I went to the Braves game with the Chandlers. I do not like baseball but it was fun! Sunday was a day of rest from CrossFit.

On Monday, I was joined by my sister-in-law and friend from high school, Rebecca. We completed the "Murph"...well, a modified version! Check out the following site for more information about Lt. Murphy http://www.memorialdaymurph.com/memorialdaymurph_007.htm

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Emily and I partnered up and completed about 60/40 together to get all the reps!

1/2 mile run each
100 pulls ups
200 push ups
300 squats
1/2 mile run each

Pictures from the holiday weekend!

golf balls

Found my 1RM for FS - 115lbs

Strength work:

BS

1x8 @ 100lbs

1x8 @ 110lbs

1x6 @ 125lbs

1x6 @ 130lbs

FS

1x5 @ 70lbs

1x5 @ 80lbs

4 minutes... (12 sit ups and 12 box shoulder touch)

3 rounds + 12 + 6

WOD time 12:00

Row 250m

30 HR push ups

Row 500m

20 HR push ups

Row 1000m

10 HR push ups

Junie B found a new toy, golf balls!



if you like my rack, you'll love my snatch



High hang snatch squat:

2 x 45lbs

1 x 55lbs

2 x 65lbs

Snatch dead lift:

5 x 65lbs

12 minutes:

400 singles (buy in)

5 Push jerks + 200m run (completed 4.5)

Dinner at Taste of Italy with our best buds, Mark and Whitney!