Wednesday, 12.21.11

Today I made-up Monday's workout


SWOD:  Back Squat: 70%x 1, 80%x 1, 90%x Max reps
140x1, 160x1, 180x4
Metcon: "Jackie".
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

10:32 Rx
I was feeling confident about my pull-up abilities after the Capoot Fitness Challenge on Saturday.  However, minus the cheering crowd and adrenaline rush, my results were not as impressive.  I completed the row in 4:04 and tried to do the thrusters unbroken but had to take a couple of rests.  

Tonight I played in my first indoor soccer game in quite a while and it was really fun!  I had previously played on The Compound's co-ed team but this time I'm playing on an all women's team (We are the "Cougars" - not quite sure how that name came to be but perhaps it's a reference to my alma mater, the BYU Cougars? Well, I doubt it...).  I was very nervous to play because I had heard horror stories about how intense playing all girls can be.  I was pleasantly surprised that it was slower paced and less intense than playing co-ed.  And even though I hadn't played for a while, my endurance felt really good - thank you CrossFit! Oh, and we won 3-0!!

Tuesday, 12.20.11

SWOD: Deadlift 70%x 1, 80%x 1, 90%x max reps
160x1, 185x1, 210x3

Metcon: On the minute for 10:00:
- 3 Kettlebell Snatches (each arm, heaviest possible)
- Max. Box Jumps (24/ 20") for the remainder of the minute


92 box jumps w/35# KB

Monday, 12.05.11

SWOD: Over Head Squat 65%x 3, 75%x 3, 85% x max reps
70x3, 80x3, 90x3

Metcon: "Nancy". 
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)

18:31 rx


It took me a while to lock in my overhead squats so my first couple of rounds I wasn't able to do the string of 15 unbroken.  The last two rounds I finally had it dialed in and was able to string them together.  

Thursday, 12.08.11

SWOD:  Shoulder Press 3-3-3-3-3


Metcon: For Time: 
-50 Double Unders
-10 steps of Walking Lunges w/25# plate
-40 Double Unders
-10 steps of Walking Lunges w/25# plate
-30 Double Unders
-10 steps of Walking Lunges w/25# plate
-20 Double Unders
-10 steps of Walking Lunges w/25# plate
-10 Double Unders
-10 steps of Walking Lunges w/25# plate


5:54 w/35# plate

Saturday, 12.10.11

Today Brad talked Jenna and I into trying his strongman workout which consisted of picking up large cement spheres and hoisting them onto our shoulders and then squatting.  It was actually pretty cool once I got the hang of it.  The stones were 40ish pounds and I even successfully tried doing one squat holding a 93# stone.

Metcon:

5 Rounds for time of:

- 6 Left Shoulder Atlas Stone Squats @43

- 6  Right Shoulder Atlas Stone Squats @43

- 12 GHD Sit Ups

10:47? 

Tuesday, 12.13.11

Today I didn't have time to do the met con, but I did the SWOD:

SWOD:  Deadlift 65%x 3, 75%x 3, 85%x max reps 
150x3, 175x3, 200x3

Wednesday, 12.14.11

Today I made-up the Monday, 12.12.11 workout that I missed which was:

SWOD: Back Squat 65%x3, 75%x3, 85%x max reps

125x3, 145x3, 165x6
Metcon: As many rounds possible in 7:00:
- 10 Plyo Push Up (done on a bumper)
- 40 yard Shuttle (20 yard down and back)

This met con was so difficult - the plyo push ups were killer!  At the end they really weren't explosive at all. I can't remember how many rounds I had but it was pretty pathetic - 6 maybe?

Thursday, 12.15.11

SWOD: Shoulder Press 65%x 3, 75%x 3, 85%x max reps
I did this but I didn't record my weights and now I can't remember what they were.  I believe I got up to 75 lbs for my 85% and did 1 rep.Metcon:  Reps of 12-10-8-6-4-2:
- Clean & Jerk (60-70% 1rm Jerk)
- Toes to Bar

I completed this at 75# and took a little bit longer than the 20 minute cap.  I went a little bit lighter weight on the c&js to really focus on my form.  I felt good about my cleans - it really helped to sit back and a little lower than my set-up for deadlifts and then to really focus on getting triple extension and immediately drop under to receive the bar.  


Toes to bar were as difficult as always but when I focused on swinging back and really squeezing my shoulder blades together, it seemed to help.