Strength

Hang Snatch: 33×3, 53×3, 83×3, 103×3, 113×3, 118×3.

Workout of the Day

For time:
500m Row
50 Overhead Squats, 95/65lbs
50 Sumo Deadlift High Pulls, 32kg/24kg KB

10:58 @93#/32kg.

Mobility

Yoga this morning. Rollout of quads with barbell / IT with foam roller.

Goats / Skill Practice

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Strength

Back Squat: 45×5, 45×5, 95×5, 115×5, 140×5, 160×5, 190×5, 190×5, 190×5.
Press: 45×5, 45×5, 65×5, 85×5, 85×5, 85×5.

Workout of the Day

21, 15, 9 reps for time of:
Squat Clean, 95/65lbs
Handstand Push-ups

14:21 @73# with HSPU to 1 abmat.

Mobility

Shoulder distractions.

Goats / Skill Practice

HSPU. I am not doing as well as I should with this.

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Strength

Shankle Complex:
3 Hang Shrugs
1 Squat Clean
2 Split Jerk

33, 33, 53, 73, 83, 103, 123, 133, 143 (FJ.)

Bad hip day.

Mayhem

Team Gimp (Phaidra, Ariel, Me) –
200m row
AMRAP burpee “box jumps”
AMRAP pull ups

250-something reps

Mobility

A bunch of hip balling because right hip is experiencing bad shooty pains.

Goats / Skill Practice

Fuck.

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Strength

Sumo Deadlift: 95×5, 135×5, 155×5, 175×5, 195×5, 215×5, 225×5.
(Un)Weighted Pull-Ups (negatives): 3×0, 3×0, 3×0.
Weighted Chin-Ups (negatives): 3×0, 3×5, 3×10.

Workout of the Day

9, 7, 5 reps for time of:
1-arm DB Thrusters, right
Knees to Elbows
1-arm DB Thrusters, left
Ball Slams

Take 1 — 8:12 @50#/50#
Take 2 — 3:31 @30#/30#

Cool down: 2K row @9:01.

Mobility

Shoulder stretching and lax-balling.

Goats / Skill Practice

P-Bar-assisted HSPU: 5 sets of 10.

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Strength

Bench Press: 45×5, 65×5, 95×5, 115×5, 125×5, 130×5, 135×3,F
Front Squat: 45×5, 65×5, 95×5, 135×5, 155×5, 165×5, 175×1,F

Workout of the Day

3 rounds for time:
10 Burpees
150m Run
20 Kettlebell Swings, 24kg
1 minute rest

1:58, 2:00, 2:02 — 8:00.

Cool down: 2K row @9:16.

Mobility

This morning: yoga class. Only 15 minutes late for it and made it all the way to halfway through shavasana before I had to sprint silently out into the hallway to have a coughing fit.

Rolled and stretched quads before squatting; rolled and stretched IT bands during squatting;

Post-workout: 2 mins downward dog, 2 mins each side pidgeon, 2 mins each side couch stretch with shoulders on wall; 2 mins each side couch stretch with hips forward.

Goats / Skill Practice

Um, was meant to be running today… kinda skirted the issue by running in the WOD? And ALSO plan to take running seminar on Saturday to make up for it.

After everything, free-standing handstand practice. Just because.

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Mobility

Calf and ankle stretching, wrapping, stretching.

Goats / Skill Practice

L-sit practice on the p-bars. Not enough of it.

Mayhem

2012 CrossFit Games Regionals Workout #5

In this event, the athlete works his or her way through a series of stations with progressively heavier barbells. The athlete will begin outside the first station. At the call of “3-2-1 … Go!” he or she will have 50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second “reset” time, so the athlete rotates every minute.

Women’s weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Full workout description >

Then — 10 mins OTM: 20 double unders + 10 snatches @115#.

Cool down: 2K row @9:00.

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Oly

Hang Power Snatch + OHS + Hang Squat Snatch: 33, 53, 73, 73, 83, 83, 93, 93.
Squat Snatch: 93, 103, 113.
Split Jerk: 33×5, 53×5, 73×5, 93×3, 113×3, 123×3, 133×3, 143×1, 156F, 143×1.

Strength

Hang Squat Clean: 83×3, 123×1, 143×1, 153×1, 158×1.

Workout of the Day

30, 20, 10 reps for time of:
Walking Lunges, 2×50#
Push-ups

8:56.

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Strength

Back Squat: 155×5, 175×5, 185×5.

Workout of the Day

4 rounds for time of:
150m Run
15 Box Jumps, 20″
15 Wallballs, 14#

9:19.

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Workout

2012 Regionals Individual Workout #2

For time:
Row 2,000 meters
50 One-legged squats, alternating 100 two-legged squats
30 Hang cleans (135 lbs)

16:01. Pretty happy with this. Row took 7:39 at what felt like a fairly easy pace, but was only 10 seconds off my PR, so maybe my rowing is improving (?!) Now I just have to figure out this whole “pistol” thing…

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Strength

Sumo Deadlift: 135×5, 135×5, 185×3, 185×3, 205×1, 205×3, 225×1, 225×1.

Mostly practicing set up and bracing.

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