Sunday, May 1, Monday, May 2

Went to the box Sunday for some box squats....boom time!
8@135
6@185
6@205
6@225
4@245
4@265
2@265
2@275

Thx to Geras for comin' with it too

Today, Monday was the first day of the 5 wk regional prep training program that Dave came up with:

Press-2,2,2,2,2,2,2,2
-135x2, 140x2, 145x2, 150x2

Deads-2,2,2,2,2,2,2,2
-315x2, 335x2, 355x2, 365x2

WOD:
4 RFT:
Snatch #165x3
5 strict Pullups
5 dips

Cars-14'32"....it sucked...no excuses! (except my hip)
Dave N-5'43"

Tomorrow will be fun...

Open Gym

Ok the open is finally over...had a great time celebrating yesterday!!

Open gym was fun
I put the class through a nice little chipper wod
WOD:
400m run with plate
60 med ball slams
50 kbs
40 situps
30 db ground to overhead
20 pullups
10 thrusters
400m run with plate

Everyone did awesome and scaled to their own capability

...after this and prior to helping judge 11.6, Trev and I did some c and J

3@165#
3@185#
3@205#
3@225#
2@235#

then I attempted 240# twice...I cleaned it but failed twice on the jerk!!!
...Trev completed the lift at 240# establishing a PR!

Then to breathe I did a 5RFT:
7 hang power clean #165
7 burpees
12 air squats

Finished in 6'04"...

I'm at the gym now, Sunday and am going to squat...namas day

11.6 and some

Wednesday I performed 11.6 with Pickel
3,6,9,12,15,18,21
thrusters
chest to bar pullups

Results:
Carson-111 reps
Pickel-113 reps

Thursday I rested all day!

Today Friday, went over to wod with HB

25' AMRAP:
400m run
1 15'rope ascent
3 M/U
10 2 pood kbs

finished about 7 rounds each...failed a lot on M/u's

super stoked for qualifying for regionals!!!


Got 6 weeks to really get after it...CFCP all the way.

Coaching open gym tomorrow...

Monday

Yesterday was monday...

After squatting last Thursday and Saturday, my legs felt like friggin' rubber...

But nonetheless....had to keep pushin' the strength

3 position cleans:
145#X2
165#X1
185#X2
205#X2
225#X1...pr!  first time hang cleaning 225#...felt quite simple.

I was telling wlad...
"when two and a quarter starts to get easier, then you know you're making some strength gains!!!"

Then HB and I did a little breather to test my headaches
WOD:
5 RFT of...
10 pushups
15 situps
20 doubles
200 m sprint

Results:
Carson-8'42
HB-10'32

Today I'm gonna snatch


Here are some random open facts:
I have done 1300 total reps combined
I am in 32nd place in our region
If not for 11.3, I would be top 8
I am not looking forward to 11.6
Team is in 12th
I am looking forward to regionals
I love our community
I love my fiance more than anything
I will be the best that I possibly be, and will be ready come June 17th...CFCP and it's athletes will be a force to be reckoned with.

Wed Thru Today...Saturday

Wed I tried 11.5 and got about 4 rounds in...only to get a massive headache...I stopped immediately and went to the doc...

Everything is good....

Ran on Thursday and stretched out...

Yesterday...Friday...I raped 11.5 with a moderate headache...scored 361 reps...good for 3rd in the region...

Now to prepare for 11.6.

Met Brenda and Chad at the box this afternoon...

Strength:
5X5 box squats
up to 225# (with 1 pood and bands on sides)
did 3X5 with 225#

Then strict press
3X5 with 145#
...nice...

Now gonna judge 11.5 for redo people...

Yay fitness!!!

I love everyone...

Ahhhh boom time Monday

Dave Pickel Nickel, Fio and I....

hit it pretty hard this morning. 

Jerk+split jerk
2@185
2@195
2@205
2@215

then I went on and PR'd my split jerk at 245!!!!

then I was like "lets try for 250#" to beat the Nickel---and boom!!  I hit it!!!! 

I have to say that I didn't think it was possible to throw that much weight overhead...gotta keep workin'

Box Squat with theraband and KB
3@135
3@155
3@185
...with 35# kb's on each side...so in actuality it was 195#, 225#, and 255#

then:
3@135
3@155
3@185
...with 53#kb's on each side...so in actuality it was 245#, 265#, 295#..

really had to work the stabilizer muscles...yay strength!!!

Wod 11.5 and 11.6 come out in about 4 hours...pretty pumped!!!

photos on fb!

Sunday

already did one post today...but just did some more work...

Strength...
Snatch-triples
3@165#
...did about 8 or 9 reps at this weight...

warmed up from 135# to weight...stressing good technique

then:
Back Jerk-triples
3@165#
3@195#
3@215#
3@225#
3@245#
3@255#
1@260# fail

then did 800m on rower...got a raging headache so I stopped and went home...

BOOM!

Friday and Saturday

Did 11.4 again Friday and I performed 111 reps...felt a bit better...hopefully will stay top 30...only 2 weeks left...

I came up on Saturday morning and did this while everyone was either asleep or running the 5k

Strength:
2 pwr clean + 1 sqt clean
3x135#
2x165#
2x185#
2x215#

Back Boom Sqt:
3@215#
3@235#
3@255#
3@265#
8@205#

Then did this:
Run 800 m.
75 vested situps #10
Run 800 m. with vest

Results:
10'ish minutes....

Open wod 4

Wednesday, yesterday, I performed wod 11.4 from the open and scored 98 reps...I gotta say I was expecting to do a bit better...but that's why we go again...

excuses will not be made...I have a few

after watching Nickel Pickel get 110 I have to say I'm inspired...will continue to rest today and either perform wod again tomorrow, Friday, or Sunday...

it's tough to stay consistent with a training schedule...but whatever...gotta keep pushin'

Volume or Stupidity??

Saturday, April 9th 2011

Showed up Saturday after a decent showing of 11.3 to help judge....

However, I decided to jump in on Coach Nik's dirty little lady wod

We did teams of 4:
Diane----225# deads, HSPU...score is HSPU
Fran----95# thrust, pullup...score is Pullup
Annie---doubles, situps....score is situps

I think I ended up doing 30 deads, 40 HSPU, 30 thrusters, 70 pullups, 200 doubles, and 100ish situps...

It was fun...everyone did a fantastic job!!

Some of our open ranks as of now:
Pickel-70th'ish
Fio-58th
Carson-35th
Wlad-120th'ish
Nik-33rd
Ro-35th

Everyone is doing great and I love being a part of the community...

Today is Monday...after dropping a few ranks from week 1 it's time to step it up...so here is what I did...volume or stupidity

Warmed up with a nasty little WOD:
4 RFT:
5 deads #275
30 doubles

Results:
Cars-2'33"
Wlad-2'37"

Then I started fooling around with 135#...just some singles...power snatch...like 10 reps

Then I was like "eh I'll do the class wod"...so I did and it hurt the legs a bit...

WOD:
4 RFT:
50m. sprint
30 jumping lunges
15 pushups
30 mountain climbers
15 squats

Results:
Cars-7'00"
HB-7'31"
Liz-6'45

Then Trev and I came in and alternated:
doubles of power snatch #135 till we hit 60 total reps (30 each)....kinda like a partner Isabel...


Results:
9'15"

Then Trev was like "lets do some pushes"...so I was like "yeah":
80 total reps PP #135...10 then switch...

Results:
2'33"

If that wasn't enough, we went outside:
50 reps kbs 2 pood
50 reps jacknife 25#

10 then switch...

Results:
4'57"
Step yo game up!







Can't figure out new facebook photo stuff so that's why it's blurry...