Tuesday, 9/2/14

A. Tried to back squat but my Achilles was hurting. So I did Romanian Deadlifts
Rest 2+ minutes between sets
6 reps at 95#
4 reps at 115#
2 reps at 125#
6 reps at 115#
4 reps at 125#
2 reps at 140# (http://youtu.be/vCU1jp_ig0g)
3 reps at 135#
* stopped early because I felt my internal oblique

B. Bench press
5 reps at 85#
3 reps at 85#
1 rep at 100#
3 reps at 100#
2 reps at 105#
1 rep at 110#
8 reps at 85#
8 reps at 85#
*significantly decreased my weight because I was sore from push-ups yesterday

C. Every 5 minutes for 5 rounds:
Row 500M (2:09.6, 2:04.2, 2:03.1, 2:10.0, 2:08.2)
20 alternating lunges
(Rest remaining time)
*Achilles started to hurt so I tempered the pace

D. Planks
3 sets of 5 reps (6 second hold at top)

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

Monday, 9/1/14

Partner “Running Cindy”

For 20 minutes one partner runs a 400m while the other performs as many rounds as possible of the following:

5 Pull-ups
10 Push-ups
15 Squats

Partnered with Joshua. We did 13 rounds +  5 pull-ups
I did all my pull-ups kipping and unbroken. A couple rounds I did my push-ups from my knees. 

Couch stretch
Calf stretch
Smashed quads with barbell

Monday, 9/1/14

Partner “Running Cindy”

For 20 minutes one partner runs a 400m while the other performs as many rounds as possible of the following:

5 Pull-ups
10 Push-ups
15 Squats

Partnered with Joshua. We did 13 rounds + 5 pull-ups
I did all my pull-ups kipping and unbroken. A couple rounds I did my push-ups from my knees.

Couch stretch
Calf stretch
Smashed quads with barbell

My beautiful mom in September 2011. I miss her every day. 

Sunday, 8/31/14

60 minutes Airdyne
HR 140 bpm

Foam rolled quads

My beautiful mom in September 2011. I miss her every day.

Sunday, 8/31/14

60 minutes Airdyne
HR 140 bpm

Foam rolled quads

Saturday, 8/30/14

A. Split Jerks 
1 rep every 90 seconds
75#, 90#, 95#, 100#, 110#, 115#, 120#
*this was supposed to be 10 rounds but I felt my back. Just don’t think my core is strong enough yet

B. For time:
12 dumbbell ground to overhead (15#)
12 box jumps 20”
9 DB G2O
9 box jumps
6 DB G2O
6 box jumps
600 Meter Run
6:02 
This was fun! I could have used a heavier dumbbell but I was being cautious since I was jumping & running. 

C. Mobility & Core 
Calf foam rolling
Quad foam rolling
Planks 10 reps at 6 seconds each

Cool down with 8 minutes of rowing & 5 minutes of running

Calves are very tight

Saturday, 8/30/14

A. Split Jerks
1 rep every 90 seconds
75#, 90#, 95#, 100#, 110#, 115#, 120#
*this was supposed to be 10 rounds but I felt my back. Just don’t think my core is strong enough yet

B. For time:
12 dumbbell ground to overhead (15#)
12 box jumps 20”
9 DB G2O
9 box jumps
6 DB G2O
6 box jumps
600 Meter Run
6:02 
This was fun! I could have used a heavier dumbbell but I was being cautious since I was jumping & running.

C. Mobility & Core
Calf foam rolling
Quad foam rolling
Planks 10 reps at 6 seconds each

Cool down with 8 minutes of rowing & 5 minutes of running

Calves are very tight

Friday, 8/29/14

A. Front squats EMOM for 6 minutes
1 rep at 65#, 75#, 85#,  95#, 105#, 115#

B. Power Cleans every 2 minutes for 20 minutes
1 rep at 65#, 70#, 75#, 80#, 85#,  90#, 95#, 100# - felt in my oblique but wasn’t wearing a weight belt

C. 6 rounds at 70%
Run 2 minutes (run approx. 330M, rest remaining time)
Row 1:30 
rest 30 seconds, then repeat

D. Stretching
Couch stretch
Split stretch

Heel pain & tightness in evening

Friday, 8/29/14

A. Front squats EMOM for 6 minutes
1 rep at 65#, 75#, 85#, 95#, 105#, 115#

B. Power Cleans every 2 minutes for 20 minutes
1 rep at 65#, 70#, 75#, 80#, 85#, 90#, 95#, 100# - felt in my oblique but wasn’t wearing a weight belt

C. 6 rounds at 70%
Run 2 minutes (run approx. 330M, rest remaining time)
Row 1:30 
rest 30 seconds, then repeat

D. Stretching
Couch stretch
Split stretch

Heel pain & tightness in evening

Thursday 8/28/14

A. Row 30 minutes (306 calories & 5,700+M)

B1. Oblique pilates exercise
3 sets of 5 reps each side

B2. Planks (with knee lift)
3 sets of 5 reps

C. Stretching
Hip flexor stretch - 2 sets of 1 minute each leg
Couch stretch - 2 minutes each leg
Calf stretch - 3 sets of 30 seconds each leg
Hamstring stretch - 3 sets of 30 seconds each leg
Banded lat stretch - 3 sets of 30 seconds each side
Chest stretch - 3 sets of 30 seconds
Mashed quads with a barbell

A. Cleans
2 reps every 2 minutes for 6 sets
50# / 55# / 60# / 65# / 70# / 75#
1 rep every 2 minutes for 4 sets
80# / 85# / 90# / 95# (video)

B. Every minute on the minute for 18 minutes:
Minute 1 - 8 box jumps 20”
Minute 2 - 10 wall balls 6#
Minute 3 - 6 strict T2B

Tuesday 8/26/14
Saw Jered today. Back is doing great. I have a “gap” in my internal oblique but there’s no herniation of smooth muscle coming thru. He gave me exercises for transverse abdominals & obliques. I should avoid “maxing” & heavy weight under fatigue. 

A. Bench press
5 reps at 75#
3 reps at 95#
1 rep at 105#
3 reps at 100#
3 reps at 105#
2 reps at 110#
6 reps at 95#
6 reps at 95#

B. 3 rounds
500M Row 2:00.0 / 1:55.9 / 154.8 
Rest 3 minutes

C. Stretching
Couch stretch - 2 minutes each leg
Split stretch - 3 minutes
Calf stretch - 2 minutes each leg

D. Core
2 sets 5 reps of planks (knees off)

Tuesday 8/26/14
Saw Jered today. Back is doing great. I have a “gap” in my internal oblique but there’s no herniation of smooth muscle coming thru. He gave me exercises for transverse abdominals & obliques. I should avoid “maxing” & heavy weight under fatigue.

A. Bench press
5 reps at 75#
3 reps at 95#
1 rep at 105#
3 reps at 100#
3 reps at 105#
2 reps at 110#
6 reps at 95#
6 reps at 95#

B. 3 rounds
500M Row 2:00.0 / 1:55.9 / 154.8 
Rest 3 minutes

C. Stretching
Couch stretch - 2 minutes each leg
Split stretch - 3 minutes
Calf stretch - 2 minutes each leg

D. Core
2 sets 5 reps of planks (knees off)

Monday 8/25/14

A. Back squat - establish 1RM
175# - PR for 2014! 
http://youtu.be/5W5PGP6yN3E

B1. Weighted reverse lunges
4 sets of 6 reps each leg
55# / 65# / 75# / 85# - this was heavy! 

B2. Strict pull-ups (2 pull-ups + 2 chin-ups)
4 sets of 4 reps

C1. Sumo kettlebell deadlifts
4 sets of 8 reps with 26# each hand

C2. Single leg calf raises
4 sets of 8 reps holding 26# KB

D. Stretching
Couch stretch - 2 minutes each leg
Calf stretch - 2 minutes each leg
Split stretch - 3 minutes

Monday 8/25/14

A. Back squat - establish 1RM
175# - PR for 2014!
http://youtu.be/5W5PGP6yN3E

B1. Weighted reverse lunges
4 sets of 6 reps each leg
55# / 65# / 75# / 85# - this was heavy!

B2. Strict pull-ups (2 pull-ups + 2 chin-ups)
4 sets of 4 reps

C1. Sumo kettlebell deadlifts
4 sets of 8 reps with 26# each hand

C2. Single leg calf raises
4 sets of 8 reps holding 26# KB

D. Stretching
Couch stretch - 2 minutes each leg
Calf stretch - 2 minutes each leg
Split stretch - 3 minutes

Saturday, August 23rd, 2014
Today I was photographer, coach, cheerleader & team mom at the Masters & Apprentice competition at CrossFit Downtown Atlanta. Our CFC teams did awesome! I’m so proud! We went out for “fancy face” time tonight in downtown Roswell. Good times with great ladies!

Saturday, August 23rd, 2014
Today I was photographer, coach, cheerleader & team mom at the Masters & Apprentice competition at CrossFit Downtown Atlanta. Our CFC teams did awesome! I’m so proud! We went out for “fancy face” time tonight in downtown Roswell. Good times with great ladies!