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.
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#.
Part 1:
Hang snatch (below knees) 7x1, rest as needed
85#, 90#, 90#, 95#, 100#, 105#, 110#
Hang clean (below knees) 7x1, rest as needed
130#, 130#, 135#, 140#, 145#, 150#, 155#
High bar back squat 5x2 90 sec rest
180#
Part 2:
“Power Elizabeth”
21-15-9
Power Cleans 95# (sets of 5 all the way)
Ring Dips (these broke down really fast - first time doing them Rx at this volume)
12:20.
first time doing Elizabeth and Rx’d. my arms are toast but I’m feeling good.
forced rest yesterday because I had to go to the hospital for the finger instead of working out. got some exercises to do to get it moving again! hook grip here I come!
Part 1: Strength
4 rounds
a) HSPU 4x strict then max effort kipping - 15, 12,10, 7 (gunning for 10 in that last round but lost balance on the 7th! gah)
b) 5x weighted pullups 10# plate (a first for me!)
c) 10x reverse hypers - 15#, 20# for the last 3 sets
Part 2: O-lifting with Mike
Snatch - doubles, full stop at the bottom. focus is technique not #s. partially curled my index finger around the bar today :)
start at 50% then go up - 65#, 75#, 80#, 85#
Split Jerk
triples
50% - 75#
55% - 85#
60% - 95#
65% - 100#
70% - 105#
doubles
75% - 115#
80% - 120#
2x2 @ 90% - 135#
Front Squat (don’t know my max so just guesstimated)
2x3 @ 50% - 85#
2x3 @ 60% - 95#
2x3 @ 70% - 115#
2x2 @ 80% - 135#
2x2 @ 90% - 145#
3x1 @ 95% - 155#, 160#, 160#
andddddd I just had some pulled pork and I’m feeling gooooood.
snatch off blocks (below knee)
5x3 60, sec rest - 80#, 80#, 80#, 85#, 90#
snatch pulls
3x5, 45 sec rest - 110#
heaving snatch balance
3x5, 60 sec rest - 95#
GH raises // GHD situps 3x10 each, 60 sec rest between
WOD:
5 ring dips
20 burpees
7 deadlifts @ 185#
Rest 0.5:1 ratio
I kind of messed this rest ratio up… I was hitting lap on my timer but then realized at the end that my rest after all rounds except the first included the previous round and rest time.
Round 1 - 2:36
Rest - 1:17
Round 2 - 4:14 (but this included my previous rest time so round 2 was actually 2:57)
Rest - 2:08 (should have been 1:28)
Round 3 - 5:17 (but really 3:07)
Rest - 2:35 (should have been 1:33)
Round 4 - 5:51 (but really 3:16)
Total time of 17:55 but that doesn’t really matter. All that matters is that I stayed relatively consistent in each round…obviously last one is the slowest.
So sweaty.
