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!

I’m still pretty strong

Friday 8/20/14

A. Front squats
5 sets of 6 reps 75# / 75# / 85# / 85# / 90# (video - http://youtu.be/j_WM6WhEUs8)
*back felt fine, stomach felt weird again

B1. DB RDL
1 set of 6 reps (20# DB)
3 sets of 8 reps (20# DB)

B2. DB step ups
1 set of 6 reps each leg on 12” box (20# DB) *felt back spasm before 2nd set
3 sets of 6 reps each leg on 18” box (20# DB)

C1. Shoulder Press
4 sets of 8 reps at 55# / 60# / 65# / 70# (video http://youtu.be/KshWRmh1Tk0)
*this made me feel freaking strong

C2. Calf raises
4 sets of 8 reps at 55# / 60# / 65# / 70#

Pretty sure hernia is back. I’m constantly aware of it’s presence

AAL league in a day, December, 2012

Thursday, August 21, 2014
Check out the bulge in my shorts…. This is where I’ve had pain since yesterday during bridges. Also feel a little swollen. No work out today, just stretching & rolled quads.

AAL league in a day, December, 2012

Thursday, August 21, 2014
Check out the bulge in my shorts…. This is where I’ve had pain since yesterday during bridges. Also feel a little swollen. No work out today, just stretching & rolled quads.

A. RDL
4 sets of 8 reps 95# / 100# / 105# / 110# (video)

B1. Bridges
3 sets of 10 reps (no pain in my back! Unfortunately, I do feel something not right in my left lower TA - hernia?)

B2. Bulgarian split squats (not weighted)
3 sets of 8 reps per leg

C1. Sissy squats
3 sets of 5 reps

C2. Hanging knee raises
3 sets of 8 reps

E. Stretching
Chest stretch 3 × 30 seconds
Banded lat stretch 3 × 30 seconds each side

Tuesday 8/19/14

A1. McKenzie sit-ups
3 sets of 5 reps each side

A2. Butt clenches
3 sets of 5 reps each leg

B. Bench press (based off 1RM of 125#)
5 reps at 60% - 75#
3 reps at 75% - 95#
1 rep at 85% - 105#
3 reps at 80% - 100#
3 reps at 85% - 105#
2 reps at 90% - 110#
5 reps at 75% - 95#
5 reps at 75% - 95#
* weights are rounded up/down

C. Reverse weighted lunges
10 reps each leg at 55#
8 reps each leg at 65#
6 reps each leg at 75#

D. 5 rounds for time
5 kipping toes to bar
5 stationary dips (3 Rx, 22 assisted with toes)
50 single unders
5:03

E. Stretching
Chest stretch 3 × 30 seconds
Banded lat stretch 3 × 30 seconds each side
Hamstring stretch 3 × 30 seconds each side

F. TONIGHT I GOT MY 1ST CARTWHEEL OF MY LIFE! YAY!

Monday 8/18/14A1. Back squatWarm up with2 sets of 10 reps at 35#1 set of 8 reps at 55#1 set of 8 reps at 75#, then5 sets of 8 reps at 85# - 1st set without box were ugly (video), so I used 12” box for the rest (video of last set)A2. Strict pull-ups5 sets of 4 reps (2 + 2)B1. Shoulder PressWarm up with 1 set of 10 reps at 35#1 set of 10 reps at 55#, then2 sets of 5 reps at 80#B2. RDLWarm up with1 set of 5 reps at 85#1 set of 5 reps at 105#, then2 sets of 5 reps at 125#*stopped after 2 sets because back is hurting. After A I got a cramp in my back (left side)
Couch stretch, hamstring stretch, piriformis stretch

Monday 8/18/14

A1. Back squat
Warm up with
2 sets of 10 reps at 35#
1 set of 8 reps at 55#
1 set of 8 reps at 75#, then
5 sets of 8 reps at 85# - 1st set without box were ugly (video), so I used 12” box for the rest (video of last set)

A2. Strict pull-ups
5 sets of 4 reps (2 + 2)

B1. Shoulder Press
Warm up with 
1 set of 10 reps at 35#
1 set of 10 reps at 55#, then
2 sets of 5 reps at 80#

B2. RDL
Warm up with
1 set of 5 reps at 85#
1 set of 5 reps at 105#, then
2 sets of 5 reps at 125#

*stopped after 2 sets because back is hurting. After A I got a cramp in my back (left side)

Couch stretch, hamstring stretch, piriformis stretch

Sunday, 8/17/14
50 minutes on Airdyne 
HR - 140-160 bpm

Sunday, 8/17/14
50 minutes on Airdyne
HR - 140-160 bpm