March 30, 2013

We all started somewhere! Julie Foucher was crowned 2nd Fittest Women on Earth in 2012. Amazing to see how she transformed into such an amazing athlete. Keep your head up and keep training hard - good things will happen!

fuckyeahcrossfit:

A vid of Julie Foucher from 2009. It’s amazing to see her CrossFit journey from this to her performance in the 2012 CrossFit Games!

August 15, 2012
wed aug 15th

didn’t do anything yesterday because I was feeling shiteous… napped instead of worked out. but today… different story.

Part 1: WOD at 11:00 AM

3 rounds

500 m row

50 double unders

20 pullups

3 minute rest

round 1: 3:55

round 2: 4:30

round 3: 4:35

total (with rest): 19:07

well that was fun. naht. obviously the first round is the fastest. happy to see that my last two were consistent.

forearms are fried

Part 2: Olympic Lifting at 3:45 PM

Snatch Balance

2x3 @ 95#

2x3 @ 105#

2x2 @ 115#

1x2 @ 125#

2x1 @ 125#

Power Clean and Jerk

2x3 @ 95#

1x3 @ 105#

1x2 @ 115#

1x2 @ 125#

didn’t have time to do all the sets required because I had a client waiting at 5 PM.. booo… squatting tmrw night fo shiz.

August 13, 2012
mon aug 13th

Part 1: Snatch

5x 1.1. (10 sec rest between the 2 reps) 90-95%

95#, 100#, 100#, 105#, 110#

Part 2: Shoulder Press

1x5 @ 50% - 45#

1x5 @ 60% - 55#

1x5 @ 70% - 65#

6x3 @ 85-90% - 70#, 70#, 75#, 75#, 80#, 80#

first time doing reps at 80# so shoulders getting stronger (but they are sore as fuck from all the pushup yesterday)

Part 3: 12 minute AMRAP of FUN

50 double unders

7 burpees

(add 7 burpees at each round, so round 2: 14 burpees, round 3: 21 burpees, etc)

Got into my 5th round with 8 burpees. my the front of my shoulders hurt like a mofo.

August 8, 2012
wed aug 8th

olympic lifting with Mike Cartwright. He told me he dropped a 15 kg plate onto his toe.. OUCH. 

Snatch Pulls

3x4 @ 95#

3x3 @ 115#

3x3 @ 135#

Power Cleans

3x5 @ 95#

3x4 @ 115#

3x3 @ 135#

only 2 lifts but I was drenched in sweat by the end. there were back squats in the mix too but I did those yesterday so will squat tomorrow. Coach gave me a front squat rep scheme to follow tomorrow… should be.. painful.

August 7, 2012
tues aug 7th

back to it.

Part 1: 3 rounds, not for time

bridge-ups x5 10 sec hold

v-sits x12

DU’s x30

Part 2: 5 rounds

Snatch 1.1.1. (3 reps, 10 sec rest between each) 

90 sec rest

85% - 95#

Part 3: 4 rounds, for time

6 cleans @ 105#

90 sec rest

6:35

round 1: 25 sec

round 2: 22 sec

round 3: 34 sec

round 4: 37 sec

Part 4: Back Squat, 2 min rest

5x6 @ 65%, 70%, 75%, 80%, 85% 

130#, 140#, 150#, 160#, 170#

last couple reps of that last set felt heavy.

legs are jello.

wore my new lifting shoes today :) felt like a dream. 

July 31, 2012
tues july 31st

death by squatting… omg my legs are like jello.

Part 1: 3 rounds, not for time

10 toes to bar (unbroken - YES!)

3 per leg OH wt’d pistols - 10#, 15#, 20#

10 roll to candlestick 

Part 2: 3 cleans EMOM 9 min

minutes 1-3 @ 75% - 115#

minutes 4-6 @ 80% - 120#

minutes 6-9 @ 85% - 130#

realized afterwards I calculated off of 150# and not 160#.. whoops.

Part 3: Back Squats

1x5 @ 80% - 160#

1x3 @ 85% - 175#

1x1 @ 95% - 190# (easy)

4x8 @ 65% - 130#

not fun after all those squat cleans….. :\

Part 4: 3 rounds not for time

GH raises x6 (2 seconds down, explosive up)

GHD situps x15

and now my legs are toast.

July 31, 2012
mon july 30th

I be table dancinggggggggg…. the music at work is just so good.

Part 1: 2-position snatch (high hang at hip, then mid-thigh). 2 min rest between sets (I found this way too long…)

70#, 75#, 80#, 85#, 90#, 95#.

gotta think ABS when I snatch… been all soft serve lately and forgetting to be tight when I catch.

Part 2: Shoulder Press

1x5 @ 50% - 45#

1X5 @ 60% - 50#

1x5 @ 70% - 60#

4x3 @ 85% - 75#

1x10 @ 50% - 45#

well my shoulder press sucks. 

Part 3: 3 rounds

Ring dips x5

30 sec rest

Strict pullups x5

30 sec rest

Part 4: Conditioning

20 Burpees

80 DU

15 Burpees

60 DU

10 Burpees

40 DU

5 Burpees

20 DU

7:20

I gotta work on those DUs… used to be able to hit all those sets nearly unbroken but I was crapping out way too soon! gah. I’m sore now.

July 26, 2012
wed july 25

Olympic lifting with Mike Cartwright

Snatch

2x3 @ 55% - 70#

2x3 @ 60% - 75#

2x2 @ 65% - 80#

2x2 @ 70% - 90#

3x1 @ 75% - 95#

Front Squats (I did the % off of 180# this time)

2x3 @ 65% - 115#

2x3 @ 70% - 125#

2x3 @ 75% - 135#

2x3 @ 80% - 145#

I <3 front squats

Then later in the evening did some deads… didn’t write down my #s but got to a heavy single of 235#. 

July 23, 2012
mon july 23rd

today sucked and I knew it would… drank all weekend long and paying for it now.

Snatch (60 sec rest)

3x1 @ 75% - 95#

1x1 @ 80% - 100#

3x1 @ 85% - 105# failed THREE TIMES holy fuck but finally got it in the end.. not feeling so hot

2x1 @ 80% - 100# easy as pie now

2x1 @ 75% - 95#

haven’t snatched for one full week and my body is feeling it

Clean and Jerk (60 sec rest)

3x1 @ 70% - 105#

1x1 @ 75% - 115#

1x1 @ 80% - 120#

3x1 @ 85% - 125#

2x1 @ 80% - 120#

2x1 @ 75% - 115#

WOD:

10-9-8-7-6-5-4-3-2-1

Squat box jumps 24”

Pushups

Double unders (x5 - so 50, 45, 40, 35, 30, 25, 20, 15, 10, 5)

12:45

this sucked. 

July 18, 2012
wed july 18th

went in to visit my coach at the box… haven’t been in ages

worked up for heavy 3s of hang squat cleans @ 125#

WOD:

5 rounds

5 hang squat cleans @ 105#

200 m run

9:20

man my running is weak. but hangs unbroken and easy as pie

O-lifting:

Power Clean and Jerk

2x2 @ 50% - 80#

2x2 @ 55% - 90#

2x2 @ 60% - 95#

2x2 @ 65% - 105#

2x2 @ 70% - 115#

2x2 @ 75% - 120#

Back Squat

3x3 @ 70% - 140#

2x3 @ 80% - 160#

2x2 @ 90% - 180# this felt heavy after heavy squats on Monday

andddd done.