Thursday, April 30, 2009

Elizabeth, take me to your cleaner...

Er, I mean... leader

"Elizabeth" was a very foreign workout to me, considering that I have never done cleans before, and my only experience with front squats was with PVC.
We warmed up with medicine ball cleans. During the warmup, the movement felt awkward and unnatural. I wondered if my legs had turned into some extra-terrestrial limbs not suited for cleans.
But they seemed to get more in sync with the movement the more I warmed up, and was able to move on to the light bar with some success. My form in the front squat is still not the greatest, and I guess I need to work on trying to drive up with my elbows and keep my spine more stable.
I do have to admit this one is short, but it really sucked for me. I was humiliating that all I was doing was a 42lb weight, and could barely get that done. And probably the only thing that got me through it was thinking of this:

After doing a modified version of Elizabeth with much lighter weights, I have a whole new respect and admiration for Kallista, and any one who can clean and jerk their body weight 30 times.


21-15-9 reps of:
Clean 135 pounds
Ring dips


from the floor, full squat cleans, 42lbs

Jumping ring dips

15 -9-6


Tuesday, April 28, 2009

"Annie" from XfitMom


Push press #65

Push ups

Modified 45lb bar

Knee pushups.

Don't know my time because Pumkin Bun played with and hid my stop watch.

Sunday, April 26, 2009

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

21 -15-9
Weighted PVC Power snatch
Ring rows

Friday, April 24, 2009

Michael row me to shore.
3 rounds
Row 800 m
30 back ext.
30 sit ups


I felt like a fish flopping around on dry land when I did the Back ext....

Wednesday, April 22, 2009


Deadlift 1-1-1-1-1-1-1

I think I beat my last pr by 10lbs. Which is great considering my legs were still really feeling it from the thrusters yesterday.

Tuesday, April 21, 2009

Seal Ladder

25 Thursters
10 Pullups
20 Thrusters
10 Pullups
15 Thrusters
10 Pullups
10 Thusters
5 Thrusters
10 Pullups
10 Thrusters
10 Pullups
15 Thrusters
10 Pullups
20 Thrusters
10 Pullups
25 Thrusters
Men 65lb
Women 35 lb

Modified - 22lb Thrusters/Jumping pullups
Started at 15 Thrusters, ended at 15 Thrusters and 10 Pullups
12:30 approx

Monday, April 20, 2009

Backsquat 3, 3, 3, 3, 3

45, 65, 75, 85, 100

I really didn't want to do this today. On the way to the gym I was really tempted to stop at the donut shop, get a dozen chocolate long johns, and go back home. I had no motivation to be at the gym, or even do my warm up. I know I could of done better on my squats but I just wasn't there mentally.

Friday, April 17, 2009

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Kettlebell swings
Run/row 100 meters

10 kbs, 10 pu, run/row 100 m
9 kbs, 9 pu, run/row 100m

Knee Pushups/15lb KB




Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

20 black band/jumping pullups
15 16" box jumps
20 push presses 22lb

3 rounds, plus 2 jumping pullups and 15 box jumps.

Thursday, April 16, 2009


Hips - 44"
Waist - 41"
Weight 180
Body Fat % - 41.34%

Zone blocks approx 10-11 per day.

Tuesday, April 14, 2009

Rest Day, no WOD

Daily Food log:
Scrambled eggs

Chicken noodles soup

Egg Salad
2 HB eggs
1 Tblspn blueberry mustard
2/3 tspn mayo
Chopped almonds
1/2 orange

Ham and cheese wrap
Dinner Salad
1 tall starbucks americano with cream and splenda

1/2 orange

I am getting really tired of tuna and/or egg salad being dry because the small amount of mayo per block of fat just does not go very far. So I was very excited when I had the thought of reading the label on my favorite mustard and found that it had no fat and only 3g carbs per teaspoon. Which means I can now add it to my egg/tuna/chicken salads and not mess with the fat blocks and have to only adjust for 1 carb block for every Tblsn of mustard I use. Yippee!

Monday, April 13, 2009

Back in the saddle... again....

Workout at CF Tulsa consisted of
Warm up of
Side Lunges
PVC Front squats
Jump Rope 200x

Baseline WOD
500m row
40 squats
30 situps
20 pushups
10 jumping pullups

Daily food log:
2 Block Breakfast
2 eggs in 2/3 tspn butter
1/2 cantaloupe
1 cup coffee, black

3 Block lunch
3 oz tuna
1 tspn mayo
1 cup grapes

2 hb eggs
1 orange
6 almonds

1 Salmon patty

1 HB egg
3 oz red wine