Crossfit Humbler

Nothing like working out with Annie to always make me feel humble, but with Annie and Valarie together I was having the time of my life being humbled.  I truly enjoyed meeting the 3rd place Games finisher!  She was so down to earth and had such a sweet family.  Playing with the big girls makes me push so much harder! :)

Monday 8/5/13

Back Squat 3-3-2-2-1-1 (Trying high bar back squats for awhile to continue to strengthen the areas where I am SO weak!  165# 
Dumbbell Power Clean / Push Press (35#)  4-8-12-16-20
Shuttle Run (10 yard turn around) 10-8-6-4-2
After Saturday's workout it was just brutal to pick up these dang 35's again! Workout was much harder than it looked... Time: 11:12
Tuesday 8/6/13
2 x ME strict Muscle Up (Happy that I have one of these but would love to rep them out.)
2 x ME kipping Muscle Up (Losing the false grip whenever I turn out. Need to work on this!)
EMOM for as long as you can:
5 Burpee
7 Chest to Bar Pull Ups
 9 Box Jumps (20/24in)
- Haha!  Lasted 3 min!  PA-THEEEE-TIC
Wednesday 8/7/13
1 Clean and Jerk EMOM for 10 minutes (125#)
3 Rounds:
200 meter run
15 Bodyweight deadlifts
200 meter run 
Thursday 8/8/13
REST Day ... continuing to walk on the beach about 4 miles a day
Friday 8/9/13
3 Rounds:
3 Weighted Pull Ups (20#)
5 Deadhang Pull Ups
7 Kipping Pull Ups
3 Rounds:
2 minute AMRAP:
30 Double Unders
10 Push Press
1 minute rest
1 minute AMRAP
Prowler Push
1 minute rest
Saturday 8/10/13
Thruster (83#): 5-5-5-5-5
Toes to Bar: 9-15-21-15-9
Ring Dip: 8-10-12-10-8
Ball Slam: 10-20-30-40-50
Run: 200-200-200-200-200


Stick to the ROW GOAL!

Monday 7/29/13

Workout: Handstand Practice

800m Run
3 rounds: 7 HSPU,  20 Air Squat
800m Run
3 rounds: 7 HSPU,  20 Air Squat
800m Run
Time: 20:25

Tuesday 7/30/13
20 minutes - work up to a heavy set: (128#)
1 Deadlift
1 Power Clean
1 Clean
Felt great at the bottom of the clean.  I think the FS work is really helping!

2 minute AMRAP: 5x
8 One-arm Kettlebell step ups
12 KBS (35/53#)
16 Box Jumps (20/24in) 
5 rounds + 20

Wednesday 8/1/13

Press 1-1-1 (93#)
Push Press 2-2-2 (118#)
Push Jerk 1-1-1
(125#) Felt pretty tired by this point.  A lot for one lifting session.
With a partner (Brian) , each row:
Brian is a strong rower so my rest wasn't that long.  Ever since I rowed the half marathon these "small" rows are really nothing. I have been continuing to work on my rowing technique and really am focusing on getting better. I seem to enjoy rowing a little more than I use too because I see some improvement.  Really trying to stick to my goal and become more efficient and stronger with my rows. :) 
Morro Rock
Thursday and Friday.... REST days. We went to Morro Bay and rode bikes and had a blast! 
Saturday 8/3/13
Warm up: 500 m row, high knees to ivy, run 200, butt kickers back, PVC stretches
5 squats, 3 pull ups, 5 push ups, 2 burpess, 1 burpee pull up > 2x

5 Rounds:
5 x DB Complex (35#): Deadlift - Hang Pwer Clean - Front Squat - Push Press - Thruster
15 meter farmer carry
150 meter run
15 meter farmer carry
15 Burpee Pull Ups
200 meter run
30 Pull Ups
200 meter run
5 Rope Climbs
Took me awhile to get through this workout.  26:09  I had a difficult time getting mulitple reps on the DB complex and had to set the weights down between sets.  That just waisted time.  I find the difference between the 30# weights and the 35# to be HUGE.  The pull ups weren't hard and I was happy to be done with the DB's. :) Raced Baldo and he beat me by 2 stinkin seconds. Fun morning. 
Saturday PM workout:
Row 500 x 6 - My goal is to row these in 2:03 flat every single time! I need a little more work.
2:04.8, 2:04.0, 2:04.3, 2:03, 2:03.5, 2:03.1
I was much more consistent this week, but really want that 2:03 every time!  


Half Marathon Row :)

Monday 7/22/13

GRACE - 30 clean and jerks for time (95#)
Yea!  Got a PR!  3:37 - A little frustrated with a bouncing bar and clips coming off. 

Tuesday 7/23/13
Rest Day - long beach walk :)

Wednesday 7/24/13
Killer workout!
1 1/2 BW Deadlift (190# - Sumo)
1/2 BW Seated DB Press
1/4 BW Weighted Pull Up
Did this rx, but had to really kip the pull ups to get up.  It was a beast of a workout, but I did it!  Hardest part were the pull ups for sure, but the next day my back was screaming over the DL! 

Thursday 7/24/13
7 x 2 Power Snatch - medium weight (75#)

5 Rounds:
45 seconds Power Snatch > Hang Power Snatch (65#)
15 seconds rest
45 seconds Double Under 
15 seconds rest
45 seconds Burpee
45 seconds rest
Avg - about 80 reps a round.  Certainly the better I did on the double unders the better I did overall.
Friday 7/25/13
Front Squat 2RM
I've really been working on my FS.  It is by far my weakest lift.  Feeling much better about keeping my elbows high and chest up.  Lifted 127# pretty easily twice. Tried to keep chest up the entire lift.  The slower 3 second descend is really helping me.  
DB Hang Clean 5-5-5-5-5
DB Front Rack Step Up 18-14-10-6-2 
Rope Climb 1-2-3-4-5
Those step ups were painful!  25# DB's  - Time: 14:40
Saturday 7/26/13
I ROWED A HALF MARATHON!  I really went back and forth because honestly I didn't think I could even row a half marathon. But I did it!  21,097 meters is a long way.  It took me 1:53:27  A VERY long time and super slow compared to my two guy friends that did it with me.  They did it in a little under an hour and a half!  I probably could of gone a little harder, but had never even done anything like that before so was proud to even be able to do it. :) 


Crossfit July 17-22

Wednesday 7/17/13

6 am Workout: 
Power Clean and Push Jerk 1-1-1-1-1 (135#)
10 minute AMRAP ladder:
DB Snatch (45/60#) 2-4-6...
Gassers (15 meter turn arounds) 4-4-4...
Box Jump Over (20/24#) 2-4-6...
Made it through the 12's.  Felt good all the way through, but have to really push to jump over the box. Feeling a little tired. :) Doing 4 mile beach walks with Cathy each day. 

Thursday 7/18/13

6 am Workout: 
Warm up: 600m run, roll and lunge. (5 pull ups, 5 push ups, 15 squats x 2)
5 Back Squat every 90 seconds x 5  (135#) Stayed light. Back is tight from snatches.
21-15-9 Burpee Pull Up
400m run - 400m run with Medball (14/20#) - 400m run
6 pm Workout:
Row 500 (6 rounds) Goal: 2:03 pace (2:01, 2:03, 2:05, 2:05, 2:09, 2:08) Argh!

Friday 7/19/13

6 am Workout: 
3x ME no foot Rope Climb (1 1/2, 1, 2)
8 rounds reverse Tabata L sit
3x :30 max Push Ups with :90 rest (19, 19, 18)
5 Rounds:
1 minute max Maneaters (7,6,7,6,7)
1 minute max Double Unders (45, 50, 45, 47, 47)
1 minute rest
6 pm Workout:
EMOM - 14 min
Odd - 4 PS TnG (75#)  / Even - 6 t2b - Felt good all the way through. Had to break up t2b on the last set. 
Saturday 7/20/13
7 am Workout: 
10 Hang Power Snatch (65#)
20 Box Jump (20in)
15 Pull Up
400 meter run
15 Pull Up
20 Box Jump
10 Hang Power Snatch
400 meter run
~80 meter lunge (Over 100 lunges) 
400 meter run
10 Hang Power Snatch
20 Box Jump
15 Pull Up
400 meter run
15 Pull Up
20 Box Jump
10 Hang Power Snatch
Forgot to record the time... I think it was 25 min and change.  
Sunday 7/21/13
Rest Day - Hike Hawk Hill in San Fran with my fam. Fun day!


Front Squats/ Muscle Up's

Warm Up:
400 m run, roll - stretch, 400 m run

Did some training with jumping over boxes and lateral jumps mixed in with suicides.

10 front squats (93#)
2 muscle ups ( The muscle ups were done one at a time)

8 FS (103#)
4 MU's

6 FS (115#)
6 MU's (2 failed muscle ups- needing to give myself a little longer rest)

4 FS (125#)  I had to do 2 then reset.  The FS were coming from the ground so it was a pain to power clean them twice.
8 MU's (Did 4 then failed a couple of times before getting the last four.  Arms are exhausted)

2 FS (135#)  I failed the first power clean and then got it on the second attempt.  I was unable to FS the weight.  Just feeling beat up.  Feeling that the row work my have smoked my legs more than I thought.
10 MU's - ( The clock was hitting 20 min... I knew that my body was done... transfered to the bar and did 20 toes to bar to finish the wod.)

Time: 20:41

Cool down - 4 mile walk on the beach. :)



Need to focus on becoming more of an efficient rower.  This is going to take some work on my part. I am not afraid of the work, but need to deal with some bad habits that I have developed over my 7 years of "Kim style rowing."  Basically I just row hard and fast and fall off the rower until I can breath again. I know this isn't the best way... but it wasn't until I was in a competition that I saw how poor my rowing was.  I finished in the top 5 in all other areas, but when it came to rowing or running I was was no where near the top 5!  Thanks to some friends I have made some adjustments.

 Row 500m, rest 90 seconds
(2:06, 2:03.3, 2:02.3)

Rest 6 min

Row 500, rest 90 seconds
(2:02.5, 2:02.1, 2:03.2)

With each row I was really feeling good until the 250m mark then had to concentrate to keep the pace.  Each time I would slow with about 130m left and then needed to really push the last 50 to get my target.  My goal is 2 min flat, but today is the first day. :)

Pushing Hard

5 Rounds: 2 Hang Snatch every 2 minutes (75#)
5 Rounds:
:30 to get 5 Hang Power Snatch (115#/83#):30 Max Double Unders (25,30,35,40,43)1:00 Rest
10 minute AMRAP:
10 OHS (115#/83#)200m Run
Completed 4 rounds and 10 OHS
Painful day :)