Thursday August 26 2010, Open Gym

1 leg sled drags, 25lb:
2 min each, 30 sec rest
forward right
forward left
backward right
backward left
1:30 each, 0:30 rest
lateral inside right
lateral inside left
lateral outside right
lateral outside left

17:30

I should do this with 35lb on the forward and backward next time

Wednesday August 25th 2010

Strength

Banded box squats
6 x 2
75lb, black bands

WOD

5 rounds
10 deadlift, 95lb
10 toes to bar - ROM: knees up
50m sprint

11:43

Tuesday August 24th, 7:00am

Row 2000m

8:58.0

PR by 17+ seconds :D

Friday August 20th, 7am

Rowing Nicole
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).

Thursday August 19, 5:30pm

Open gym
Worked on pistol progressions on a box
Pullups:
- got 2 deadhang pullups with purple and red (maybe black?)
- 5x5 kipping pullups with purple
- 1 with 2 reds
- and 2 in a row with black band
Also, 5x3 ring dips with red & black bands.

Wednesday August 18, 7am

For weight, 7 rounds of 7 sets of:
1 power clean
1 front squat on box

65, 67.5, 70, 72.5, 75, 77.5, 80

Wow, I may have started a little heavy. Thought I couldn't lift more than 77.5 for my last set. Sat around and channelled Chopper and decided to HTFU, and lifted 80 for my last round.

It was supposed to be minimal rest within each round, pausing only to regrip, but towards the last rounds, I was pausing for a few breaths between some reps.

Glad I got this done.

Tuesday August 17th, 7:00am

Filthy Fifty

as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows.

59:22

Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.

The end.

Monday August 16th, 6:30pm

Monday August 16

Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5

Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.

WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds

(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)

Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.

Friday August 13th, 5:30pm

Friday 13th August

Skills:
Hang power snatch
worked on this with wood plates on the little bar, so 40.5lb. It felt good, but our coach took a video, and you can see my arms pulling really early, before my hips and knees extend, so I'm going to work on that.
I pulled one or two at 53lb, which was fine but was bothering my wrist, so I just worked with the bar for a few, concentrating on opening the hips and shrugging before bending the arms.
It was so great to see the video, awesome feedback.

WOD:
"The Volkswagen"
21-15-9
Bench press, 60lb (RX: bodyweight, ha!)
Pullups (purple/black band)
9:57

I really like this combo. I got frustrated on pullups a couple times, when my nose/mouth was at the bar, but I knew I couldn't count that rep! I think I also did a couple extra, when I lost count in the 15 set.

Good times.

Thursday August 12, 5:30pm

Thursday August 12
Open gym

Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.

Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?

Wednesday August 11, 5:30

Strength:
Banded box squats @ 55% 1rm
75lbs, red bands
6 x 2

WOD:
AMRAP in 12 minutes
5 Deadlifts, 95lb (rx: 155lb)
30 Abmats (rx: 15 Abmats)
15 Goodmornings w/ PVC (rx: 30 OH squats w/ PVC)

4 & 1/3 rounds (plus 23 abmats)

Knee still swollen a bit, hence the subs.

Topped off the day with some paddleboarding and kayaking in the lake, fun!

Tuesday August 10th, 9:30am

Strength:
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f

First time doing these, I like this.

WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap

I subbed pushups for wall balls, since me knee decided to be all puffy and swollen and weird.

163 reps (2 pullups off finishing third round)

Also to note, I went in to the workout without eating beforehand, and a rather light meal last night, and felt totally fine. I forgot all about eating until I was home, and realised I hadn't eaten. Might work for me, rather than eating too soon to going to the gym and feeling sick.

Monday August 9th, 7:45pm

Strength:
Banded Power Cleans
Singles up to 58lb

WOD:
with a partner (Lisa), 5 rounds for time & metres rowed:
400m run while partner rows, then switch.
I pulled a sled with 60lb on it around the building, since I am still not running.

20:45, 4242m rowed.

Mental toughness

Letter to Sage Burgener from her brother, on mental toughness

Friday August 6, 9:30am

Strength:
Banded bench press at 40 - 60% of max
3 x 3 narrow
3 x 3 regular
3 x 3 wide
45lb

WOD:
12-9-6-3
Burpees
Ringdips (purple)
14:18

Thursday August 5, 5:30 open gym

Burgener warm up

Snatch drop - press under the bar from shoulders - slowly - wide stance, feet don't move
Heaving snatch - dip, drive, and get under the bar - wide stance, feet don't move
Snatch land - start with feet narrow, dip drive and get under the bar
Some overhead squats

Worked from 33lb to 40.5 to 53
Hang power snatch @ 53lb for a bunch of reps

Clean & jerk - up to 95lb, on clean and push jerk, one clean and split jerk

Wednesday August 4, 7:45

Strength:
Banded deadlifts, 50% 1rm (100lb), purple band (approx. 105lb resistance)
1 - 1 - 1 - 1 - 1 - 1
45 sec rest between reps

WOD:
3 minute AMRAP in team of 3:
Tire flip and (box) jump on to tire (about 28")

rest 1 minute

3 minute AMRAP:
Lateral wall ball, 14lb

Our team got 15 tire flips/jumps and 64 + my unknown number of wall balls. I could not count for these, but I think I maybe got 10 - 12 legit over the line balls.

Tuesday August 3, 9:30am

Tabata Something Else

Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)

Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18

Total: 244

Saturday July 31, 9am

Strength:
Box squats
12 x 2 @70% 1rm
95lb

WOD:
3 rounds
600m row (rx: run)
10KB swings (20kg, down to 16kg for last 4)(rx: 24kg)
20 air box squats (10" box + 15lb plate)
30 abmats
21:05

Friday July 30th, 5:30pm

Strength:
Bench press
9 x 3 @ 70%
60lb

WOD:
7 rounds
max handstand hold
10 chinups (green)
17:46

3:35 total handstand time

Wednesday July 28, 7:45pm

WOD:

Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)

10:57

Tuesday July 27th, 9:30am

WOD:

Max metres in 45 minutes on the erg
8375m

RX was 10k run, still no running - Morton's Neuroma

Crossfit Total, Monday July 26th, 6:45pm

Crossfit Total

Back Squat
130 - 140 - 145f

Shoulder Press
70f - 70 - 72.5f

Deadlift
190 - 195 - 200

Total
410

Compare to 12 April 2010

Satay Prawn with Almond Sauce and Yam Fries

Satay Prawn with Almond Sauce

Paste
1/4 Cup fresh ginger, shredded (I used and inch cube)
1/4 Cup shallots (I used one small shallot)
4 garlic cloves
1 serrano chili pepper, sliced, stem removed (I used chilli powder)
1/3 Cup olive oil

18 prawns, shelled and deveined
1/2 tsp kosher salt
1/4 tsp cayenne pepper

1.25 Cups coconut milk
1/2 Cup almond butter
2 TB lime juice (I used lemon juice, it was on hand)
1 TB fish sauce
1/4 tsp fresh ground black pepper (left this ous)

In a food processor (or old school with a mortar and pestle) blend together the ginger, shallots, garlic, and chili pepper, adding the oil slowly to create a paste. Set aside half the paste in a saucepan. Put the other half in a container or plastic bag with the prawns, salt, and cayenne pepper. Seal it tight, mush it around to coat thoroughly, then refrigerate for 1 hour.

Heat the saucepan with the other half of the paste to med-high on the stove. Cook for 3-4 mins, stirring often. Add the remaining ingredients, whisk until smooth, and simmer until it reaches a creamy consistency (2-3 mins).

Pan fry the prawns. Serve with the warm sauce.

Yam Fries

Two egg whites
1/3 cup coconut milk
1/4 olive oil
Road garlic powder
Cayenne pepper

Beat the above in a large bowl.

Shoestring the yams, and toss through the liquid until coated. Drain. Cook on wire rack 15 - 20 minutes at 425F.

Oops, should have taken photos, this was delicious! Day 4 paleo.

Friday July 23, 5:30pm

Day 3 of paleo.

Strength:
3 x 6 weighted good mornings
65, 75, 85lb

These felt awkward, first time doing these with weight, and I thought my form was really off, but Jesse assured me it was solid, and that I should add more weight.

WOD:
In 2 teams, (with CGB)
one team rows for calories while
other team does 200m sled pull (75/55), out forward, back backwards
then switch.
2 rounds

Our average calories were 104. We went up again Heather and Nils, and our row calories put us directly in the middle of the standings.

Also, did 2 x 4 pullups on purple band, and a few ring dips on the black band. Snapped my stomach real good trying to get into that one. Ow.