Sunday, May 1, Monday, May 2

Went to the box Sunday for some box squats....boom time!
8@135
6@185
6@205
6@225
4@245
4@265
2@265
2@275

Thx to Geras for comin' with it too

Today, Monday was the first day of the 5 wk regional prep training program that Dave came up with:

Press-2,2,2,2,2,2,2,2
-135x2, 140x2, 145x2, 150x2

Deads-2,2,2,2,2,2,2,2
-315x2, 335x2, 355x2, 365x2

WOD:
4 RFT:
Snatch #165x3
5 strict Pullups
5 dips

Cars-14'32"....it sucked...no excuses! (except my hip)
Dave N-5'43"

Tomorrow will be fun...

Open Gym

Ok the open is finally over...had a great time celebrating yesterday!!

Open gym was fun
I put the class through a nice little chipper wod
WOD:
400m run with plate
60 med ball slams
50 kbs
40 situps
30 db ground to overhead
20 pullups
10 thrusters
400m run with plate

Everyone did awesome and scaled to their own capability

...after this and prior to helping judge 11.6, Trev and I did some c and J

3@165#
3@185#
3@205#
3@225#
2@235#

then I attempted 240# twice...I cleaned it but failed twice on the jerk!!!
...Trev completed the lift at 240# establishing a PR!

Then to breathe I did a 5RFT:
7 hang power clean #165
7 burpees
12 air squats

Finished in 6'04"...

I'm at the gym now, Sunday and am going to squat...namas day

11.6 and some

Wednesday I performed 11.6 with Pickel
3,6,9,12,15,18,21
thrusters
chest to bar pullups

Results:
Carson-111 reps
Pickel-113 reps

Thursday I rested all day!

Today Friday, went over to wod with HB

25' AMRAP:
400m run
1 15'rope ascent
3 M/U
10 2 pood kbs

finished about 7 rounds each...failed a lot on M/u's

super stoked for qualifying for regionals!!!


Got 6 weeks to really get after it...CFCP all the way.

Coaching open gym tomorrow...

Monday

Yesterday was monday...

After squatting last Thursday and Saturday, my legs felt like friggin' rubber...

But nonetheless....had to keep pushin' the strength

3 position cleans:
145#X2
165#X1
185#X2
205#X2
225#X1...pr!  first time hang cleaning 225#...felt quite simple.

I was telling wlad...
"when two and a quarter starts to get easier, then you know you're making some strength gains!!!"

Then HB and I did a little breather to test my headaches
WOD:
5 RFT of...
10 pushups
15 situps
20 doubles
200 m sprint

Results:
Carson-8'42
HB-10'32

Today I'm gonna snatch


Here are some random open facts:
I have done 1300 total reps combined
I am in 32nd place in our region
If not for 11.3, I would be top 8
I am not looking forward to 11.6
Team is in 12th
I am looking forward to regionals
I love our community
I love my fiance more than anything
I will be the best that I possibly be, and will be ready come June 17th...CFCP and it's athletes will be a force to be reckoned with.

Wed Thru Today...Saturday

Wed I tried 11.5 and got about 4 rounds in...only to get a massive headache...I stopped immediately and went to the doc...

Everything is good....

Ran on Thursday and stretched out...

Yesterday...Friday...I raped 11.5 with a moderate headache...scored 361 reps...good for 3rd in the region...

Now to prepare for 11.6.

Met Brenda and Chad at the box this afternoon...

Strength:
5X5 box squats
up to 225# (with 1 pood and bands on sides)
did 3X5 with 225#

Then strict press
3X5 with 145#
...nice...

Now gonna judge 11.5 for redo people...

Yay fitness!!!

I love everyone...

Ahhhh boom time Monday

Dave Pickel Nickel, Fio and I....

hit it pretty hard this morning. 

Jerk+split jerk
2@185
2@195
2@205
2@215

then I went on and PR'd my split jerk at 245!!!!

then I was like "lets try for 250#" to beat the Nickel---and boom!!  I hit it!!!! 

I have to say that I didn't think it was possible to throw that much weight overhead...gotta keep workin'

Box Squat with theraband and KB
3@135
3@155
3@185
...with 35# kb's on each side...so in actuality it was 195#, 225#, and 255#

then:
3@135
3@155
3@185
...with 53#kb's on each side...so in actuality it was 245#, 265#, 295#..

really had to work the stabilizer muscles...yay strength!!!

Wod 11.5 and 11.6 come out in about 4 hours...pretty pumped!!!

photos on fb!

Sunday

already did one post today...but just did some more work...

Strength...
Snatch-triples
3@165#
...did about 8 or 9 reps at this weight...

warmed up from 135# to weight...stressing good technique

then:
Back Jerk-triples
3@165#
3@195#
3@215#
3@225#
3@245#
3@255#
1@260# fail

then did 800m on rower...got a raging headache so I stopped and went home...

BOOM!

Friday and Saturday

Did 11.4 again Friday and I performed 111 reps...felt a bit better...hopefully will stay top 30...only 2 weeks left...

I came up on Saturday morning and did this while everyone was either asleep or running the 5k

Strength:
2 pwr clean + 1 sqt clean
3x135#
2x165#
2x185#
2x215#

Back Boom Sqt:
3@215#
3@235#
3@255#
3@265#
8@205#

Then did this:
Run 800 m.
75 vested situps #10
Run 800 m. with vest

Results:
10'ish minutes....

Open wod 4

Wednesday, yesterday, I performed wod 11.4 from the open and scored 98 reps...I gotta say I was expecting to do a bit better...but that's why we go again...

excuses will not be made...I have a few

after watching Nickel Pickel get 110 I have to say I'm inspired...will continue to rest today and either perform wod again tomorrow, Friday, or Sunday...

it's tough to stay consistent with a training schedule...but whatever...gotta keep pushin'

Volume or Stupidity??

Saturday, April 9th 2011

Showed up Saturday after a decent showing of 11.3 to help judge....

However, I decided to jump in on Coach Nik's dirty little lady wod

We did teams of 4:
Diane----225# deads, HSPU...score is HSPU
Fran----95# thrust, pullup...score is Pullup
Annie---doubles, situps....score is situps

I think I ended up doing 30 deads, 40 HSPU, 30 thrusters, 70 pullups, 200 doubles, and 100ish situps...

It was fun...everyone did a fantastic job!!

Some of our open ranks as of now:
Pickel-70th'ish
Fio-58th
Carson-35th
Wlad-120th'ish
Nik-33rd
Ro-35th

Everyone is doing great and I love being a part of the community...

Today is Monday...after dropping a few ranks from week 1 it's time to step it up...so here is what I did...volume or stupidity

Warmed up with a nasty little WOD:
4 RFT:
5 deads #275
30 doubles

Results:
Cars-2'33"
Wlad-2'37"

Then I started fooling around with 135#...just some singles...power snatch...like 10 reps

Then I was like "eh I'll do the class wod"...so I did and it hurt the legs a bit...

WOD:
4 RFT:
50m. sprint
30 jumping lunges
15 pushups
30 mountain climbers
15 squats

Results:
Cars-7'00"
HB-7'31"
Liz-6'45

Then Trev and I came in and alternated:
doubles of power snatch #135 till we hit 60 total reps (30 each)....kinda like a partner Isabel...


Results:
9'15"

Then Trev was like "lets do some pushes"...so I was like "yeah":
80 total reps PP #135...10 then switch...

Results:
2'33"

If that wasn't enough, we went outside:
50 reps kbs 2 pood
50 reps jacknife 25#

10 then switch...

Results:
4'57"
Step yo game up!







Can't figure out new facebook photo stuff so that's why it's blurry...

Wow

It's Saturday today...been a crazy couple of days

...yesterday I redid 11.3 and got 25 rounds...I think maybe fresh I would've been able to achieve a score of 30 rounds...but 25 will do since my goal is to be top 60 in region...my family is in town and it always rocks when this is the case....

...Monday the 24th I don't remember what I did

...Tuesday the 25th the wod came out

...Wednesday the 26th I did the wod and got 21 rounds...

...Thursday the 27th I ran and did some KBS and jump rope

...today is saturday...I am going to snatch and then help judge here at crossfit CP for the individuals who haven't done 11.3


then I'm going to get some new shoes and go out to lunch with the fam!!!


till next time...

3 in one

Today I rocked this nasty little wod I came up with

WOD:
250m row
100m sandbag sprint
7 burpees
100m sandbag sprint
7 pp #50 DB
3RFT

Results:
Carson-7'40"
Wlad-7'46"

Then I did...
30 muscle ups for time

Results:9'32"
...tough stringing them together after that wod

then I jogged a mile to stay loose...

...so this really isn't a blog becuase I DON'T really talk about anything other than our wods, but maybe I will start...

...tomorrow is rest
and i don't have freakin' internet at my house so it's kinda hard to put pictures up...

Congrats to Kindel and Jon who put up 23 and 21 rds respectively at Cindy...


Boom

It's Sunday

After doin 11.2 yesterday, I felt rather nice this morning...so it called for some BACK SQuat!!!

5@165#
5@195#
5@225#
5@245#
3@265#
2@275#
1@285#

...felt suprisingly easy...yah!

Then I did 5 RFT:
7 thrusters @115#
15 GHDSU

Results:
Carson-7'13"




Now it's off to see Paul with the love of my life...

4 days 1 post

Wed-3-30-11
Ran and prepared for open by stretching etc

Thurs-3-31-11
Snatch and class wod

Friday-4-1-11
Pwr Cleans: PR #240
and some doubles

...then 3 RFT:
250m row
7 chest to bar pullups

Results:
Carson: 3'50"
Heather: 5'25"

It is Saturday and time to do 11.2 of the open...will post results later...bloggidy boom boom!

OOOOOOOO BOOOOOMMMMM PPPOOOOWWWWW

Well it's Tuesday....WOD #2 released today and I have to say that I am eagerly anticipating it's release...

YesterDAY I prepared by doing heavy 3's of squat clean:
3@155#
3@175#
3@195#
3@215#
3@225#

Then in my nasty little head I came up with a pretty tough freakin' wod!!!

WOD:
5 RFT
10 back squat #150
150ft handstand walk
400 m. run

Results:
Carson-17 and change
Ro-17 and change
Mikey-20 and change
Bill-20 and change

and so we wait...

Ahhhhh

Today after a long, celebratory night with the boys, I pushed the sled around, did some rowing, and did some chest to bar pullups...it hurt...

...I am really jacked up about wod#2 and the open...

...time to get fit, stay healthy, loose, and represent the CFCP!

PICS to come! (there are lots)

Open again/Strumph

3-22-11
It was open time again...
Dave, Fio and I rocked the open and we all improved

WOD:
30 doubles
15 snatches #75

Results
Carson-8 rds 9 doubles
Fio-7 rds 1 double
Dave-6 and somethin

Then we wanted to throw around some weight so we did this:

Pwr Clean + Clean
2@80%-#188
3@85%-#199

PJ + Jerk
2@80%-#192.5
3@85%-#205

FS
working up to a heavy single
-#255
2@235#

Boom...


3-23-11
Running Jackie"
Wow...6'57"

Then I felt less crappy and did a 5RFT with HB:
15 box jumps
15 pushups
15 situps
-finished in 5'37"

3-25-11
Today I did the .com from the main site and it really sucked!
21,15, 9
Deadlift #225
OHS #135

Results:
Carson-11'46"
Wlad-8'50"

Falling behind

Been so busy lately and not having internet at my house has prevented me from staying on top of the blogging...but here is what has been going on as of late.

3-21-11:
Worked on muscle ups...they finally clicked...I was able to string together 8 reps unbroken...did a total of about 30...

...after this, Trev came up with this for me

WOD:
4 rounds for time of:
5 barbell burpee squat clean thrusters #135
10 2 pood kettlebell swings

I forgot to log my time but I think it was about 5 or 6 minutes before I finished...I was freakin' dead!

Boomish

After getting destroyed by WOD #1 from the Open, it was time to get on some strength...

So Friday the 18th I did...
3 position cleans:
3@155#
3@175#
3@185#
3@195#
3@205#

and of course, the back squat:
4@205#
4@225#
4@245#
2@265#

Then at the community WOD on Saturday, Dave came up with this for the class:
FGB style: 1 min work, 30 sec rest 10 stations 2 rounds through....
1.pp
2.burpees
3.db clean and jerk
4.doubles
5.row
6.ghbe
7.ohs
8.situps
9.pullups
10.db lunges

I ended up with 580 total reps...



Today: 3-21-11
Did muscle ups-tried to string together as many as I could...
did at least 30 or 40

Then Trev came in and gave me this:

4RFT:
5 barbell burpees w/squat clean thruster #135
10 2 pood swings

Results: 6'42"

Redoin wod #1 tomorrow...shooting for over 8 rounds...Papow!!

Random before the open...

Today I did a bunch of random things to try and stay loose for the open...

1. Row 500m  easy
2. kb clean and jerk 3 each arm
3. 100 doubles-51 sec.
4. max pullups 1'-36 reps
5. Heavy cleans-165#-185# sets of 3...
6. 400 m. sprint-59-60 sec.


Yeah...and the open begins tomorrow...this is what we work for...