2012 Recap

2012 Goals:

Fitness:

• compete in the CrossFit Open
• compete in a competition (11.10.12)
• compete in an obstacle/mud race (6.30.12)
• 1 strict pullup (2.21.12)
• consecutive strict pullups
• 10 kipping pullups (6.12.12)
• 50 double-unders (12.2.12)
• 1 handstand pushup (3.19.12)
• 1 ring dip (3.27.12) 
• snatch 100lbs (7.2.12)
• overhead squat 100lbs (2.17.12) 120lbs (10.30.12)
• back squat 180lbs (3.5.12) 220lbs (9.12.12) 230 lbs (12.5.12)
• deadlift 200lbs (4.6.12) 285lbs (12.1.12)
• clean and jerk 125lbs (4.23.12) 140lbs (10.21.12)
• row 1k in less than 4:00 - haven't attempted, but confident I could do this
• run one mile at a 9:00 pace - haven't attempted, but confident I could do this too
• run a 5k in less than 36 (2.2.12) 34 minutes(3.18.12)

Health:

• no soda - going strong since November 2011
• planned meals only at home - 80% success
• limit alcohol - fail
• no drinking alone - fail

Finances:

• reduce credit card debt - fail, but finally on the right track
• stick to $400/month grocery budget - epic fail

Thoughts on 2012: 

I weigh the same ending this year as I did starting this year, and I don't care.  I feel healthy and strong and happy and prepared to kick 2013's ass.    Bring it!

Monday 31 December

A. Hang power snatch from dead stop/pause below the knee, 2-2-2-2-2; 2:00 rest
B1. Weighted back extensions, 5 x 12-15; :60 rest
B2. Seated DB shoulder press, 5 x 12-15; :60 rest
C1. Seated good mornings, 4 x 8-10; :45 rest
C2. Ring push-ups, 4 x 25 as fast as possible; :45 rest

A. Skipped – wrist is still bothering me
B1. 15, 20, 25(12), 25(12), 25(12)
B2. 15, 20, 25(10), 20(12), 20(12)
C1. 45, 65, 85(10), 85(10) – don’t think I’m doing these properly
C2. Complete

Saturday 29 December

A. Snatch balances, 5-5-5-5-5 @ loads that allow for a deep catch; 2:00 rest
B. Hang squat cleans, 12 x 3 @ 55-65% 1RM; :60 rest
+
AMRAP in 15:00 of:
2 pull-ups, chest-to-bar
4 wall balls
4 pull-ups, chest-to-bar
8 wall balls
6 pull-ups, chest-to-bar
12 wall balls
and so on increasing pull-ups by 2 and wall balls by 4…

A. 65, 70, 75, 80(4), 80(5)
B. 80×4, 85×2. Called it when the dull pain in my wrist turned into a sharp pain.
+
12 CTB + 16 of 24 wall balls

Thursday 27 December

A. Snatch-grip Romanian deadlift (just slight bend in knees throughout movement), 5 x 3-4; :90 rest
B. 5 push presses + 3 push jerks + 2 split jerks, 5 x 1; :90 rest
C. Clapping push-ups, 10 x 3-6 unbroken; rest as needed
+
For time:
50 Russian kettlebell swings, 70
200 double-unders

A. 115, 135, 145, 155(3), 155(3)
B. 75, 85, 95, 105, 105 (dropped it before the split jerks)
C. 6, 6, 5, 4, 5, 6, 4, 5, 5, 4
+
9:07. Kb swings were easy (30UB/20UB) but double unders broke down after 50 or so. Shoulders are fried.

Wednesday 26 December

Day 2/3 mash up:
A1. High-bar back squat, 5 x 6-8, 42X1; :60 rest
A2. Weighted pull-up negatives, 5 x 4-6, 61A1; 3:00 rest
B. Glute-ham sit-ups, 4 x 15; :90 rest
+
4 sets of:
250m row @ 85% effort
:30 rest
250m row @ 90% effort
:60 rest
250m row @ 95% effort
4:00 walk rest

A1. 125, 135, 140(6), 140(6), 140(5)
A2. 13(4) for all
B. 1 set complete. Have a bit of a head cold which made these extremely uncomfortable, so subbed abmat sit-ups for the rest.
+
3 sets complete due to time:

tried to keep pace at 2:05/1:57/1:47
102.3, 59.6, 54.9
101.9, 58.9, 54.3
102.7, 59.1, 54.7

Monday 24 December

A. Power snatch from mid-thigh blocks, 3-3-3-3-3; 2:00 rest
B1. Russian kettlebell swings, 4 x 18 heavy unbroken; :60 rest
B2. Seated DB shoulder press, 4 x 16-20; :60 rest
C1. Seated good mornings, 4 x 10-12; :30 rest
C2. Ring push-ups, 4 x 20 as fast as possible; :30 rest

A. 65, 70, 70, 75, 75 (no blocks today)
B1. 70, 79×3 (last week was 79 too, not 88…kg conversion error)
B2. 15, 20(17), 20(16), 20(14)
C1. Subbed weighted back extensions: 15, 20(12)x3 (couldn’t find a 25lb db…)
C2. Complete

Saturday 22 December

A. Squat clean from mid-thigh (blocks if available, from dead stop @ mid-thigh if not), 2-2-2-2-2-2-2; :90 rest
B. Front squat w/chains, 3-3-3; 2:00 rest
+
5 sets of:
:30 max reps front squats, 65
:60 max sets of 2 unbroken chest-to-bar pull-ups
4:00 rest

A. 105, 115, 120×5 (no blocks today… The last set was more of a hang squat clean)
B. 135, 155, 175 all without chains
+
18/3
16/3 x4

Friday 21 December

A. Halting clean high-pulls, 3-3-3-2-2-2; :90 rest
B. Push press, 8-8-8; 2:00 rest
C. Split jerk, 12 x 3 @ 65-75% max; begin a set every :60
+
For time:
50 burpee box jumps, 20″ w/no push-up @ the bottom

A. 115, 135, 145, 165, 175, 185
B. 95, 115, 120(6)
C. 95×4, 100×4, 105×4 (max is 145)
+
5:31

Thursday 20 December

AMRAP in 15:00 of:
15 hip extensions
:30 L side plank
:30 R side plank
+
4 sets of:
:60 AirDyne @ 95-100% effort
5:00 rest

6 + 15
+
25, 22, 21, 20. 5 minutes was not nearly enough rest.

Wednesday 19 December

A1. High-bar back squat, 4 x 8-10, 42X1; :60 rest
A2. Weighted pull-up negatives, 4 x 4-6, 61A1 (A = jump or get partner assistance to get chin above bar – do not use bands or kip); :3:00 rest
+
AMRAP in 6:00 of:
4 unbroken toes-to-bar
+
AMRAP in 5:00 of:
1-to-5 unbroken hang squat clean ladders, 75

A1. 115, 125, 135(8), 135(7) – tempo was a bitch.
A2. 10, 15(4), 15(4), 15(4) – again with the tempo.
+
12
+
2 + 3

Tuesday 18 December

A. Power snatch from mid-thigh (blocks closer to hip than thigh...), 5 x 5 all @ same weight; 2:00 rest
B1. Russian kettlebell swings, 4 x 15 heavy; :90 rest
B2. Seated DB shoulder press, 4 x 20-24; :90 rest
C1. Weighted back extensions, 4 x 10-12; :60 rest
C2. Hand-release push-ups, 4 x 25 for time; :60 rest

A. 65
B1. 70, 88, 88, 88
B2. 10, 15, 20(15), 15(20)
C1. 15, 20(11), 20(10), 20(10)
C2. 0:38, 0:55, 0:55, 0:43

Sunday 16 December

10:00 @ 85% effort of [5 chest-to-bar pull-ups + 5 burpees + 20 double-unders + 200m row]
5:00 rest
10:00 AirDyne @ 85%

Complete. About 100m shy of 4 rounds. Only missed one CTB – I still can’t believe how much easier these have gotten.

Saturday 15 December

10:00 row at z1
20 TGU, 35lbs
10:00 AirDune at z1

Thursday 13 December

A. Front squat, build to a max
B. Squat snatch, build to a max
+
AMRAP in 10:00 of:
25 snatches, 45
25 snatches, 70
25 snatches, 95
25 snatches, 110

A. 195 (PR +10)
B. 95 (oly technique is getting steadily worse)
+
52 reps. 70 felt good, but 95 was a struggle, with several fails. Sad.

Wednesday 12 December

3 sets of:
3:00 AirDyne, all-out no pacing
10:00 rest

58, 52, 48 calories. Previous best was 52.

Tuesday 11 December

A. Incline bench press, build to a max
+
AMRAP in 5:00 of:
Ring dips, open w/a max unbroken set and go from there
+
10 rounds for time of:
10 toes-to-bar
10 push-ups, hand-release

A. 115 (these are soooooo much harder than regular bench press! was not prepared for that.)
+
17 (first set of 5 unbroken (PR+1) then singles every 0:20 or so for the rest of the time)
+
16:34

Sunday 9 December

15:00 AirDyne at z1
25:00 stretching and mobility
15:00 AirDyne at z1

Saturday 8 December

A. DB Bulgarian split squat, 1 x AMRAP w/33% bodyweight in each hand, 30X0; rest as needed between legs
B. DB external rotations, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
C. Powell raises, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
+
For time:
150 wall balls, 14 to 10′

A. With 55s, 6R/7L
B. with 15, 8R/8L
C. With 15, 5R/5L (just getting into position was comical)
+
11:39. A few didn’t quite make it to 10′… Oops. In the open WOD, got 143 in 12 minutes, so I’ll call that a success.

Friday 7 December

A. Power snatch, build to a max
B. Close-grip bench press, build to a max
+
8:00 to build to a power clean max
2:00 rest
8:00 AMRAP power cleans @ 90% of max

A. 100 (5 less than PR, with many failed reps)
B. 145 (PR +5)
+
135 (10 less than PR – these were rough today)
+
17 at 120 in about 6:30… Called it when I dropped the bar on my shin. Ow.

Wednesday 5 December

A. High-bar back squat, build to a max
B. High-bar back squats, 1 x max reps @ 85% of A, 30X1
C. Squat clean, build to a tough single
+
For time:
30 squat cleans @ 70% max

A. 235 (PR +10) - 235 felt good, but 240 was not even close.
B. 2 reps at 200 
C. 135 (ties PR) - these felt really difficult today - had a hard time getting under the bar.  135 was ugly.  tried 140 multiple times, was close once but no cigar.
+
30 reps at 95 = 4:50 - had 10 reps done at 0:40, then downhill from there.

Tuesday 4 December

A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
B. Strict pull-ups, 1 x max unbroken
C. Chest-to-bar pull-ups, 1 x max unbroken
+
For time:
30 handstand push-ups, strict
+
For time:
500m row

A1. 100 (PR +10)
A2. +20 (PR +15) - used a miniscule baby kip just to get started
B. 4 (PR +1) - felt like I could have pulled myself through the roof on the first one
C. 6 (PR +3) - these felt so easy, but hands weren't happy
+
30 negatives complete
+
1:48.0 (PR by 2.6 seconds)

Sweet potato soup

ingredients:
2 small sweet potatoes, diced
2 small acorn squash, diced
2 small yellow onions, diced
2 cloves garlic, chopped
butter
2lbs chicken thighs, cooked
4 cups vegetable broth
1 can coconut milk
breakfast sausage seasoning
salt
pepper

Saute garlic and onions in butter.  Add vegetable broth, sweet potatoes, acorn squash and coconut milk.  Season with breakfast sausage seasoning, salt and pepper.  Simmer until sweet potatoes and squash are falling apart.  Puree with an immersion blender.  Add cooked chicken, simmer for a while longer.  Makes 4 servings.

Sunday 2 December

SHE
8:00 @ 90% aerobic of [400m row + 10 burpees]
5:00 rest
8:00 @ 90% aerobic of [400m run + 10 toes-to-bar]
5:00 rest
8:00 @ 90% aerobic of [20 AirDyne calories + 10 kettlebell swings @ 35]
5:00 rest
8:00 @ 90% aerobic of [45 double-unders + 10 push-ups]

Complete. Bonus: double under PR of 53.

Saturday 1 December

A. Clean-grip deadlifts, build to a max; rest as needed
B1. Close-grip bench press, 4 x 4-6, 30X0; :60 rest
B2. Weighted pull-ups, mixed grip, 4 x 2-3, 21X0; :60 rest
B3. Weighted dips, 4 x 2-3, 21X1; :60 rest
B4. BB bent-over row, 4 x 8-10, 21X0; :60 rest
C. DB walking lunges, 3 x 30 unbroken & deliberate steps; :60

A. 275 (PR +40). Since this beat my mixed grip deadlift PR, I had to try that at the end: 305 (PR +35)
B1. 95, 105, 115(5), 115(5)
B2. All unweighted, consistently can get 2 strict but need a baby kip on the 3rd
B3. 2.5(2) for all
B4. 65, 75, 85, 95(8)
C. 25s, 30s, 30s

I’ll call that a good day 

Thursday 29 November

10 sets of:
400m row
2:00 walk rest, stay moving

- goal is fastest possible same pace for all 10 sets, aim for :05-:09 faster than best 2000m pace

1:38.7
1:39.5
1:39.0
1:38.3
1:37.8
1:37.3
1:37.3
1:37.5
1:35.9
1:32.3

2:05 pace on first 4 sets, 2:02 pace on sets 5-8, 2:00 pace on set 9 and 1:55 pace on set 10.  Could have kept it sub-2:00 for all, but was concerned about hitting the wall with the short rest times.

Wednesday 28 November

A1. 1&1/4 paused shoulder press, 4 x 6-8; :90 rest
A2. DB bent-over rows, 4 x 12-20, 2010; :90 rest
+
5 rounds for time of:
20 kettlebell swings, overhead tough
50 double-unders
:30 rest

A1. 65, 70(6), 70(5), 70(5)
A2. 20, 25(16), 25(15), 25(14)
+
60lb KB
Rounds ranged from 2:35 to 3:21, depending on the double unders.

Tuesday 27 November

A. High-bar BB Bulgarian split squats, 4 x 6-8/leg, 3011; :90 rest between legs
B1. Weighted pull-up, 3 x 1 tough; :10 rest
B2. Strict pull-ups, 3 x max, 1010; :10 rest
B3. Clapping push-ups, 3 x max; 2:00 rest
+
For time:
75 toes-to-bar, must be done in sets of at least 5

A. 95 for all sets (8R/7L, 7R/6L, 6R/6L, 6R/5L)
B1. 5, 7.5, 10 (mixed grip, used a miniature kip)
B2. 2, 2, 1 (mixed grip)
B3. 5, 4, 6 (really silly)
+
8:05, 15 sets of 5 (destroyed previous time of 22:57)

Sunday 25 November

A. Squat snatch, build quickly to a tough single in just a few sets
+
“300FY”

105 (matches PR)
+
139 (11 cals less than last time… booo)

Saturday 24 November

A1. Clean-grip deadlift, 5 x 3-4, 22X1; 2:00 rest
A2. Weighted dips (ring or bar), 5 x 3-4, 21X1; 2:00 rest
B1. DB Russian step-up, 3 x 12 w/left leg; :00 rest
B2. DB Russian step-up, 3 x 12 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-10; :60 rest
C. Front leaning rest on rings, accumulate 240 seconds w/perfect positioning

A1. 175, 185, 195, 205, 225 - these felt a lot easier this week than they have in the last couple of weeks.
A2. Bar dips: 10, 15, 20, 25, 30(3) – PR+10 - really happy with how much better my dips have gotten.
B1/B2. 30s for all – much better than last week
B3. 20(8) for all. Rough combination - lower back was not happy.
C. Complete, 8x 0:30 - also happy with how much easier this is getting.

Thursday 22 November

For 16 minutes:
On evens (0, 2, 4…): 7 ring dips (cut to 5 each round - but these are getting better!)
On odds (1, 3, 5…): 3 power cleans @ 75% 1RM, drop & quick reset each rep - used 110

(rest exactly 3:00)


500m run @ 95%


(rest exactly 3:00)


AMRAP in 12:00 of:
10 box jumps, 24″ w/mandatory step-down
10 toes-to-bar
10 double-unders
= 4 rounds + 10 box jumps + 8 TTB (double unders still suck, but TTB wasn't so horrible, at least for the first few rounds)

Thanksgiving measurements

measurements:
waist: 86cm (same)
hips: 101cm (same)
band: 90cm (-1)
bust: 108cm (same)
thigh: 62cm (-1)
calf: 40cm (same)
arm: 32cm (-1)
neck: 35cm (same)

weight: 165.6 (-0.4)

I've been feeling really good recently, and wanted to see if that reflected on the scale.  Nope.  Stupid machine.  I'm trying not to care.

Wednesday 21 November

7 sets of:
300m row @ 95% effort (just barely shy of max each set)
rest 6:00 after first, 5:00 after second, then 4:00, 3:00, 2:00, & :60

1:04.9
1:04.7
1:04.1
1:04.0
1:04.2
1:06.9
1:09.5

The first 5 rounds felt really good. By the middle of the 6th my legs refused to work anymore. The 7th round was so horrible.

Tuesday 20 November

A. 1 clean-grip deadlift + 1 power clean + 1 squat clean, 6 x 1 @ 80% effort; :60 rest
115x4, 120x2
B1. Kettlebell swings, 5 x 15 tough overhead; :30 rest: 60 for all sets
B2. Ring push-ups, 5 x AMRAP continuous (no pauses at top or bottom); :30 rest: 11, 11, 9, 9, 7
C. Sandbag walking lunge, 3 x 20 steps (switch sandbag after 10); :60 rest: used the big sandbag (58lbs?)
+
AMRAP in 4:00 of:
AirDyne calories
= 55 calories – not my best effort. legs were super tired after the lunges.

(worked out at 5:30pm - definitely prefer mornings now)

Sunday 18 November

5 rounds for time of:
10 pull-ups
10 push press, 65
20 squats
20 double-unders

14:45. Double unders were HORRIBLE today - the first round was composed of entirely singles.  Pullups felt good, push press was easy.

Saturday 17 November

A1. Clean-grip deadlift, 5 x 4-5, 22X1; 2:00 rest: 175, 185, 195, 205(4), 205(4) - really hard to hang on to the bar today.
A2. Weighted ring dips, 5 x 2-3, 21X1; 2:00 rest - unweighted (3), 2.5(3), 5(2), 5(2), 5(2) - these are getting better!
B1. DB Russian step-ups, 3 x 15 w/left leg; :00 rest: used 30lb dumbbells; needed a break between legs
B2. DB Russian step-ups, 3 x 15 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-12, 2022; :60 rest: used 20lb dumbbell, 3 sets of 8.  these were really hard after B1/B2.
C. Front leaning rest on rings, accumulate 300 seconds w/perfect positioning: complete, 10 sets of 0:30 with lots of rest between sets.

Thursday 15 November

15:00 @ 90% aerobic of [150m row + 5 push-ups + 5 kettlebell swings @ 35 + 5 push-ups + 5 box jumps, 20"]
5:00 walk rest
15:00 @ 90% aerobic of [35 double-unders + 5 toes-to-bar + 5 ring push-ups + 5 toes-to-bar + 10 squats]
5:00 walk rest
15:00 @ 90% aerobic of [20 AirDyne calories + 5 burpees + 10 walking lunge steps + 5 burpees + 10 back extensions]

Wednesday 14 November

SHE
5 sets of:
AMRAP perfect push-ups: 15, 15, 12, 10, 10
:00 rest
400m row @ 95% effort: all between 1:30.6 and 1:33.6
3:00 active rest (stay moving)
+
5 set of:
6 kettlebell swings, tough: 70, 70, 70, 79, 79
:00 rest
200m run, no turn-around
easy walk back

everything was a struggle today. felt super nauseous on the rower, but was 3-6 seconds faster than the last time we did this…

Tuesday 13 November

A. Squat clean, 15 minutes of technique work: worked on fast elbows, several at 85, 95, 105, 115

B1. Push press, 5 x 3-4, 12X2; :90 rest: 105, 115, 125, 135(2), 135(2)
B2. Weighted pull-ups, mixed grip, 5 x 2-3, 22X0; :90 rest: all unweighted sets of 3; all strict until the last rep on the last 2 sets
+
5 sets of:
12 ring dips (cut to 6)
24 walking lunge steps
36 double-unders
0:60 rest
=18:28 (including rest time)

Monday 12 November

rest day

Sunday 11 November

rest day

Saturday 10 November

Fall Brawl competition at CrossFit Perrysburg:

Event 1: 2.5 mile run. Felt good. No idea of pace or time.

Event 2: 7 minute AMRAP of:
15 wallballs (14 to 9')
10 covp pull-ups
= 3 rounds + 8 wall balls.

Event 3: snatch + 2 OH squat ladder.
= Got 105 fairly easily. 115 wasn't even close. 30 dead lifts at 115 in the remaining time.

Event 4: 5 rounds for time of:
30' OH KB walking lunge (35lbs)
15 burpees
other hand lunge back
50 double unders
= Finished 4 rounds + 1 burpee before the 17:00 time cap. Lunges were super easy. Burpees sucked. Could not string together double unders for the life of me.

Event 5: 6 rounds of 1:15 on/ 0:45 off of:
4x40m shuttle run, then in the remaining time:
24" box jumps (rounds 1,3,5)
or
170lb dead lifts (rounds 2,4,6)
= 8 reps each round

Event 6:
2:00 AMRAP handstand push-ups
2:00 AMRAP muscle ups
2:00 to establish a 7rm back squat
= 3 + 0 + 175lbs. Super fatigued on the handstand push-ups. Could have gone heavier on the back squats.

Overall a fun day full of learning opportunities. Worked at a steady pace on events 1, 2, 4 and 5.

Friday 9 November

Rest day

Thursday 8 November

5:00 @ 90% aerobic of [25m bear crawl + 25m farmer's walk @ 70/hand]
2:00 rest
5:00 row @ 90% aerobic effort (tried to keep 2:10-2:15 pace)
2:00 rest
5:00 @ 90% aerobic of [5 push-ups + 5 deadlifts @ 85 + 10 double-unders]
2:00 rest
5:00 row @ 90% aerobic effort (tried to keep 2:10 pace)
+
3:00 AMRAP AirDyne calories: 52 (PR +2)

Wednesday 7 November

A. Front squat, build to a tough triple (not max) in 15:00: 175, 185(2) - not bad, considering my last 1RM was 185!
+
For time:
30 pull-ups
10 front squats, tough
20 pull-ups
10 front squats, tough
10 pull-ups
10 front squats, tough
=10:32. Used 125 for the front squats. First set of 10 unbroken, then sets of 5. Pull-ups felt good for the round of 30, but fell apart by the round of 10.

Tuesday 6 November

A. Squat snatch, 15 minutes of technique work: worked on catching in the bottom, then built up to a very ugly 105 (power) in preparation for the competition on Saturday
B1. Push press, 4 x 4-5, 12X2; :90 rest: 95, 110, 125, 135(3)
B2. Weighted pull-ups, mixed grip, 4 x 2-3, 22X0; :90 rest: unweighted (3, all strict!!), 2.5(2), 2.5(2), 2.5(2)
+
5 rounds for time:
5 ring dips
10 kettlebell swings, overhead 70
10 box jumps, 26" w/mandatory step-down
=15:00 exactly

Monday 5 November

rest day

Sunday 4 November

rest day

Saturday 3 November

rest day

Friday November 2

60:00 row for max meters: 12355.

-Tried to hold 2:25 for the first 50 minutes (between 2:19 and 2:30)
-Took first water/chalk break at 30:00 - really helped get the pace back on track
-From 50:00 to 55:00 tried to hold 2:15
-From 55:00 to 58:00 tried to hold 2:05-2:10
-Last 2 minutes were all sub-2, finished holding 1:50 pace

Probably should have picked up the pace earlier.  Not nearly as bad as I expected.

Thursday 1 November

A. Scap pull-up practice, just a few minutes
B1. Front squat, 3 x 4-5, 30X1; 2:00 rest: 115, 135, 145(3) - could have done 5, but the bar slipped out of my hand
B2. Pull-ups, strict supinated, 3 x max unweighted, 1010 (be perfect here); 2:00 rest - 1, 1, 2 (kinda disappointed - the first one was pretty easy, but the second one was really challenging on all sets)
C1. Russian kettlebell swings, 3 x 21 unbroken tough; :20 rest - 70, 88, 88
C2. DB push press, 3 x 10-15 touch-and-go; 2:00 rest - 30, 35(11), 35(10) - these were really challenging today
D. Front leaning rest on rings, accumulate 7 minutes w/perfect torso positioning; rest and break as needed - really, really broken (first several at 0:30 each, the rest at 0:15 increments)

Wednesday 31 October

On a 30:00 running clock:
On the evens (0, 2, 4...): 3 power cleans @ 70% 1RM, touch-and-go (used 105)
On the odds (1, 3, 5...): 5 ring push-ups (these felt really good!)
+
10 rounds of:
:20 handstand hold
5 pull-ups, chin over vertical plane
:20 rest

Tuesday 30 October

A. 1 power snatch + 5 overhead squats, 5 x 1 @ warm-up loads; 2:00 rest: 65, 75, 85, 90, 95
B1. Overhead squat, 6 x 3-4, 3211; :20 rest: 85, 95, 105, 115, 120, 125 (PR+10)
B2. Weighted pull-ups, pronated grip, 6 x 2-3, 21X0; 3:00 rest: all unweighted, but the first of each round was consistently strict!
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest

Monday 29 October

rest day

Sunday 28 October

10 sets for total time:
250m row
10 push-ups
:30 rest

Total time: 21:15
Row splits:
58.2
59.7
1:00.1
59.9
1:00.2
1:00.5
1:00.5
1:00.4
59.3
58.4

This wasn't nearly as bad as I expected!

Saturday 27 October

A1. Incline bench press, 8-6-4-2, 20X1; 2:00 rest: 85, 95, 105, 115 (was awkward mainly because my feet couldn't reach the floor...)
A2. Clean-grip deadlift, 4 x 4-6, 22X1; 2:00 rest: 175, 185, 195, 205(4) - these were really tough today, for some reason
B. Single-arm overhead DB walking lunge, 3 x 20 steps (switch arms after 10 w/o resting); :90 rest: 30, 40, 45 (should have gone heavier)
+
For total reps and calories:
5:00 double-unders: 176
3:00 rest
3:00 AirDyne calories: 50
3:00 rest
1:00 double-unders: 28

Friday 26 October

rest day

Thursday 25 October

3 sets of:
4 power cleans, touch-and-go: 105, 110, 115
:20 row @ very high effort
2:30 rest
+
2 sets of:
400m run @ 90% effort
:00 rest
20 thrusters, 65 (unbroken)
3:00 rest
+
For time:
150 double-unders (about 6 minutes)
100 lunge steps (about 4 minutes)
50 pull-ups (10 sets of 5; about 7.5 minutes)
=17:30 (ugh)

Wednesday 24 October

10:00 AirDyne @ Z1
+
30 Turkish get-ups, perfect & controlled (used 35lb KB)
+
Front leaning rest on floor (plank), accumulate 180 total seconds: broken into 0:90 + 0:60 + 0:30
+
10:00 AirDyne @ Z1

Tuesday 23 October

recovery: 60 minutes of stretching, foam rolling and mobility

Monday 22 October

rest day

Sunday 21 October

OPTathlon 3.0:

Event 1: Ground-to-overhead: 145 (PR +10)
Event 2: Standing triple jump: 17’1″ (9 inches shorter than April)
Event 3: Row repeats: 1:50.6 + 1:53.6 (0:11 faster than April)
Event 4: Thruster/pull-up/burpee: 4 rounds on the buzzer
Event 5: Overhead shot toss: 25’1″ (18 inches shorter than April)
Event 6: 3000m run: 20:35

Super happy with the C&J, row repeats and the AMRAP. Really pissed about the triple jump, shot toss and run. Oh well…

Saturday 20 October

rest day

Friday 19 October

sleep: 10pm to 8am

rest day

eat: whole30 compliant

Thursday 18 October

sleep: 1030pm to 730am

work:
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]

eat: whole30 compliant

Wednesday 17 October

sleep: 11pm to 730am

work:
A. Power clean, 10 x 3 @ moderate effort; begin a set every :60: all at 103
B1. Close-grip bench press, 3 x 4-5, 30X1; 2:00 rest: 95, 110, 120
B2. 1-arm DB row, 3 x 4-7, 20X0; 2:00 rest: 50, 60, 70(4) on right, 65(4) on left
C. DB back extensions, 3 x 5-8, 2022; :90 rest: 20, 25(7), 25(6)

eat: whole30 compliant + cider

Tuesday 16 October

sleep: 1030pm to 730am

work:
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest: 63, 68, 73, 78, 88
B1. Overhead squat, 5 x 4-5, 3211; :20 rest: 53, 63, 68, 78, 88
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest: all sets of 4, unweighted, with minimal kip (maybe 1 or 2 were actually strict!)
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest

eat: whole30 + cider + honey

Monday 15 October

sleep: ok, but woke up with a headache

rest day

eat: whole30 compliant

Sunday 14 October

sleep: not great

eat: whole30 compliant

work:
5 sets of:
500m row @ 90% effort
3:00 rest
=
2:00.1
2:00.9
2:00.7
2:00.0
2:00.2

Sonoma-style chicken salad

ingredients: 
cooked, cubed chicken (I had 2 breasts and 4 thighs)
walnuts
4 stalks celery, sliced
grapes, halved
poppy seeds
mayo

Combine all ingredients.  Let chill.  Eat as is, or on top of a bed of spinach.  Enjoy!

mayonnaise

ingredients:
1 large egg, room temp
2T lemon juice
1 1/4 cups olive oil
1/2t dry mustard
1/2t salt

Crack egg into blender; add lemon juice; let them combine for about an hour.  Add mustard, salt and 1/4cup olive oil; blend on low until frothy.  While blender is running, slowly drizzle in 1 cup of oil (should take 2-3 minutes).  Refrigerate for at least one hour.

This is so easy to do!  Why on earth did I wait so long to try this?

Thanks, theclothesmakethegirl!

Saturday 13 October

sleep: 9pm to 730am

food: whole30 compliant, except for the rest of the bacon this morning

workout:
10:00 @ steady pace of:
200m run
15 air squats
15 sit-up
+
A. Clean & jerk, 20:00 technique work: worked up to 113, focused on catching the bar better and getting deeper in a split jerk.
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest: 85, 90, 95, 100
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest: all sets of 3, unweighted with minimal kip
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest: 100, 125, 145, 155
C2. Dips, strict unweighted, 4 x :90; :60 rest: 11, 9, 8, 8 (bar dips)

grocery:
$17.76 at Whole Foods (borsari salt, dry mustard, poppy seeds, lemon)
$19.99 at Trader Joe's (chicken, celery, pumpkin pie spice)
$56.62 at Costco (deodorant, smart water, laundry detergent, grapes, broccoli, spinach)

Friday 12 October

sleep: poor

rest day

1pm: margarita; chips and guacamole; grilled shrimp

7pm: wine; bacon and eggs; roasted potatoes; sweet potato cookies (fail)

CSA box:
cabbage
spicy greens
several green tomatoes
a few potatoes
4 small onions
2 bell peppers
a few beets
a few strawberries
2 dozen eggs

Thursday 11 October

sleep: 10pm to 7am

930am:
10:00 @ steady pace of [5 ring push-ups + 5 toes-to-bar + 10 double-under]
5:00 rest
10:00 @ steady pace of [5 burpees + 5 pull-ups + 100m run]
5:00 rest
10:00 @ steady pace of [5 glute-ham sit-ups + 5 Russian kettlebell swings, tough (88) + 10 hard row pulls]

12:30pm: toppings off a disgusting chef's salad; apple

7pm: wine; bacon and eggs; chicken with butternut squash and carrots

Wednesday 10 October

sleep: 1030pm to 730am

830am: 1/2 banana

9am:
6 sets of:
:60 row @ 97% effort
5:00 rest
=
280
283
283
278
275
273

11am: bacon and eggs scrambled with spinach, butternut squash and sweet potato

7pm: cider; macadamia nuts; sauteed ground beef with onions, bell pepper and zucchini; banana with almond butter

grocery:
$19.23 at Whole Foods (wine, cider, zucchini)

Tuesday 9 October

sleep: horrible

930am:
A. Squat clean x 4 + push press x 1, 4 x 1; :90 rest: 83, 93, 103, 108
B. Squat clean cluster, 5 x 1.1.1.1; :10 between reps, 2:00 between sets: 113, 118, 118, 118, 118
C1. Shoulder press, 4 x 4-5, 12X1; 2:00 rest: 75, 85, 90(3), 90(3)
C2. Rope climb, 4 x 2; 2:00 rest: only did 1 rope climb per round
+
AMRAP double-unders in 10:00, perform 5 toes-to-bar every break: 122 + tons of TTB.  so freaking frustrated with double unders.

12pm: bacon and eggs scrambled with spinach and sweet potato

6pm: ground beef sauteed with onion, bell pepper and squash

730pm: banana with almond butter

Monday 8 October

rest day

8am: bacon and eggs; pumpkin cookie

12pm: baked chicken with butternut squash and carrots

6pm: ground beef sauteed with bell pepper, onion and squash; pumpkin cookie; wine

grocery:
$12.29 at Whole Foods (bananas, wine)

Pumpkin Cookies

ingredients: 
3/4 cup coconut flour
2T almond butter
1/2 can pumpkin
3 small ripe bananas, mashed
2 eggs, beaten
1T vanilla extract
1T honey
1/2t salt
1/2t baking soda
2T pumpkin pie spice
handful of walnuts
handful of dark chocolate chips

Mash bananas.  Add pumpkin, almond butter, honey, vanilla and eggs; mix well.  In a separate bowl, combine dry ingredients.  Add slowly to batter, mixing well.  Stir in nuts and chocolate.  Bake at 350 for 15-20 minutes.  This makes 12-15 large, cakey, delicious cookies.

Sunday 7 October

sleep: 10pm to 8am

1030am:
10:00 squat snatch technique work, all singles @ no more than 70% of max: worked up to 83
+
5 rounds, ensure faster each round, of:
50 double-unders
10 no-push-up burpee box jumps, 20"
400m row

double-unders sucked today.  each round was all over the place, time-wise, but rows went like this:
1:59.4
1:56.5
1:53.8
1:50.5
1:38.4

1pm: bacon and eggs scrambled with sweet potato and spinach

430pm: paleo pumpkin cookies

grocery:
$38.50 at Whole Foods (baking soda, honey, bananas, walnuts, vanilla extract, chocolate chips, almond butter, coconut flour)