Dad brought roses to me at work today because he knows…

Thursday, 9/18/14

A. Row 30 minutes / 5,728 Meters
HR = 144 bpm

B. Stretching
Ankles
Couch stretch
Split stretch
Piriformis stretch

Dad brought roses to me at work today because he knows…

Thursday, 9/18/14

A. Row 30 minutes / 5,728 Meters
HR = 144 bpm

B. Stretching
Ankles
Couch stretch
Split stretch
Piriformis stretch

Enjoying the Process…

proc·ess1
ˈpräˌses,ˈpräsəs,ˈprō-/
noun
noun: process; plural noun: processes
1.
a series of actions or steps taken in order to achieve a particular end.
military operations could jeopardize the peace process

synonyms:procedure, operation, action, activity, exercise, affair, business, job, task, undertaking

investigation is a long process
Coach Jennifer and I had dinner the other night. We talked about a lot of topics; can you guess CrossFit was one of them? haha
One of the things we talked about was burn out… She’s been doing CrossFit for 6 years, and I’ve been doing it for 3 and a half. Although CrossFit is all about being “constantly varied”, a bit of burnout is common with athletes who have been in for more than a year.
One of the most important things Jennifer said had to do with enjoying the process. The definition of process (above) indicates that there is an achievement of a “particular end”. I think the burnout occurs because we haven’t yet defined our “particular end” or our goal.
Let’s face facts. 99% of the CrossFit athletes out there aren’t going to the CrossFit Games. Unless you’ve been a professional athlete in another sport or a high level collegiate athlete, chances are slim to none of the average “Joe CrossFit” making it to the Games. 
That being said, what is the “particular end” for me? For you? For the 99% of the CrossFit athletes?
Realizing that we might never make it “big”, do we give up? No! Do you sign up for the Peachtree Road Race (or any other 5k, 10k or mud run) every year expecting to win? No! You do it because either you think it’s fun or want to improve last years’ time.
The same is true for CrossFit. No, you may not “win” in the sense of going to the Games. But you can win by “enjoying the process” of strengthening your weaknesses, forming friendships and creating lifelong healthy habits.

Wednesday, 9/17/14

A. “Death by power cleans”
20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Continue as far as possible. If unable to complete a set, start over with 1 rep until total time is called.
* Used 70#
Minute - Reps
1 - 1
2 - 2
3 - 3
4 - 4
5 - 5
6 - 6
7 - 7
8 - 1
9 - 2
10 - 3
11 - 4
12 - 5
13 - 6
14 - 6
15 - 1
16 - 2
17 - 3
18 - 4
19 - 5
20 - 6

B. Stretching

3 direction ankle stretches with band distraction - 3 sets of 30 seconds each leg in each direction

Couch stretch - 2 sets of 2 minutes each leg

Hip flexor - 2 sets of 1 minute each leg

C. Core
Planks with knee lift (6 second hold at top)
3 sets of 5 reps

Oblique pilates exercise (4 count)
3 sets of 5 reps

*Still experiencing some pain in right heel
Noticed bruises all over my legs today! Thumbs are sore from hook grip. I’ve missed lifting!

Got this blood blister on Saturday at the competition. Pull-Ups today didn’t help…

Tuesday, 9/16/14

A. Bench press
6 sets of 5 reps at 55#, 65#, 75#, 80#, 85#, 90#

B. Every 5 minutes for 4 rounds:
Run 330M
10 seated L-sit dumbbell press 20#
10 pull-ups
3:10 / 2:46 / 3:03 *fast run time but broke up the pull-ups because hand was ripping / 2:45 *fastest run, did 2 pull-ups at a time

Didn’t do any stretches after work out and my right heel was in a lot of pain.

Got this blood blister on Saturday at the competition. Pull-Ups today didn’t help…

Tuesday, 9/16/14

A. Bench press
6 sets of 5 reps at 55#, 65#, 75#, 80#, 85#, 90#

B. Every 5 minutes for 4 rounds:
Run 330M
10 seated L-sit dumbbell press 20#
10 pull-ups
3:10 / 2:46 / 3:03 *fast run time but broke up the pull-ups because hand was ripping / 2:45 *fastest run, did 2 pull-ups at a time

Didn’t do any stretches after work out and my right heel was in a lot of pain.

Monday, 9/15/14

A. Back squat
1 × 5 @ 75#
2 × 5 @ 85#
1 × 5 @ 95#
1 × 5 @ 100# (http://youtu.be/KdIMiCyHHLg)

B. For max reps
3 minute row for calories - 42
Rest 1 minute
3 minute burpee box jump over - 28 using 15” stack of abmats
Rest 1 minute
3 minute wall balls - 65 using 8#

C. Mobility
Voodoo floss ankles & band distraction

D. Core
Planks
3 × 5
Oblique pilates exercise
3 × 5

Monday, 9/15/14

A. Back squat
1 × 5 @ 75#
2 × 5 @ 85#
1 × 5 @ 95#
1 × 5 @ 100# (http://youtu.be/KdIMiCyHHLg)

B. For max reps
3 minute row for calories - 42
Rest 1 minute
3 minute burpee box jump over - 28 using 15” stack of abmats
Rest 1 minute
3 minute wall balls - 65 using 8#

C. Mobility
Voodoo floss ankles & band distraction

D. Core
Planks
3 × 5
Oblique pilates exercise
3 × 5

Sunday, 9/14/14

Went on a walk with my bestie, Lynn today. We scheduled to do it again next week, too!

Sunday, 9/14/14

Went on a walk with my bestie, Lynn today. We scheduled to do it again next week, too!

Saturday, 9/13/14

Competition day! My 1st competition since I hurt my back. It was my partner, Casey’s 1st competition ever & he rocked it! 

*I’m only going to list my part of the workout here…

WOD 1
65 box jumps 20” (a couple of step ups)
800M row at 2:00 pace

*We won our heat! I was anticipating only getting 50 :-) My former training partner, Justin was there to coach me through this. That meant the world to me. 

WOD 2
5 deadlifts 115#
Run 40’
10 hanging knee raises
Run 40’
Tag partner. Repeat for 4 rounds. 

*We did this WOD about 45 seconds faster than when we practiced! 

WOD 3
20 overhead squats with 10# plate 
40’ overhead walking lunges with 10# plate
20 kettlebell snatches 26#
40’ overhead walking lunges with 10# plate
20 ground to overhead with 10# plate
40’ overhead walking lunges with 25# plate
20 Goblet squats 35#
40’ overhead walking lunges with 10# plate

5:05

*We won our heat for this WOD too! It was cool to see Casey get after it! 

I had such a great time! I feel like we both gave our best effort & had fun. We placed 14th overall in the scaled division out of 33 teams. I’m pretty happy with that!

Saturday, 9/13/14

Competition day! My 1st competition since I hurt my back. It was my partner, Casey’s 1st competition ever & he rocked it!

*I’m only going to list my part of the workout here…

WOD 1
65 box jumps 20” (a couple of step ups)
800M row at 2:00 pace

*We won our heat! I was anticipating only getting 50 :-) My former training partner, Justin was there to coach me through this. That meant the world to me.

WOD 2
5 deadlifts 115#
Run 40’
10 hanging knee raises
Run 40’
Tag partner. Repeat for 4 rounds.

*We did this WOD about 45 seconds faster than when we practiced!

WOD 3
20 overhead squats with 10# plate
40’ overhead walking lunges with 10# plate
20 kettlebell snatches 26#
40’ overhead walking lunges with 10# plate
20 ground to overhead with 10# plate
40’ overhead walking lunges with 25# plate
20 Goblet squats 35#
40’ overhead walking lunges with 10# plate

5:05

*We won our heat for this WOD too! It was cool to see Casey get after it!

I had such a great time! I feel like we both gave our best effort & had fun. We placed 14th overall in the scaled division out of 33 teams. I’m pretty happy with that!

CrossFit Cliques…..

We love CrossFit! We love our CrossFit friends! We love coming to CrossFit classes so we can see our CrossFit friends! We love talking to our CrossFit friends about CrossFit and non-CrossFit subjects!
Now stop for a moment and put yourself in the shoes of a visitor. Or even a new member at your CrossFit gym.
Do they love their CrossFit classes? Have they made any new CrossFit friends? Do they feel included when they come to the CrossFit class that you attend? Do you even care? 

CrossFit Cliques…..

We love CrossFit! We love our CrossFit friends! We love coming to CrossFit classes so we can see our CrossFit friends! We love talking to our CrossFit friends about CrossFit and non-CrossFit subjects!

Now stop for a moment and put yourself in the shoes of a visitor. Or even a new member at your CrossFit gym.

Do they love their CrossFit classes? Have they made any new CrossFit friends? Do they feel included when they come to the CrossFit class that you attend? Do you even care? 

Thursday, 9/11/14

AM. 55 minute walk in neighborhood

PM. 20 minute row
223 calories
4,053 Meters
HR 128 bpm after 2 minutes of cool down

Stretching
Calf stretch
Couch stretch
Split stretch
Piriformis stretch

Wednesday, 9/10/14

A. Power Clean + Push Jerk 1 rep every 90 seconds
55#, 60#, 65#, 70#, 75#, 80#, 85#, 90#, 90#, 90#

B . EMOM for 18 minutes
Minute 1 - 7 kipping pull-ups or 7 kipping T2B (3 rounds of each)
Minute 2 - 10 box step ups holding 20# KB
Minute 3 - 10 wall balls 10# to 10’

C1. Planks (new version with knee lift)
3 sets of 5 reps (6 second hold at top)

C2. Oblique pilates exercise
3 sets of 5 reps each side

D. Stretching
Couch stretch
Split stretch
Piriformis stretch