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!
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!
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.
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.
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.
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.
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.
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.
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#.
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.
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.
