9/23/12 Sunday Hike & Mental PB!

Sleep 9:30p-8a  Ahhh, I love sleep!

Got up, made some coffee, filled up the camelpak & headed out the door with Corey & the dogs for a hike @ DuPont State Forest with some friends.  It was an incredible day without a cloud in the sky!  We hiked about 2.25 hrs & saw a bunch of waterfalls.  Did one attempt at a handstand walk across the covered bridge, but didn't quite make it half way.  Next time I'll cover the distance in one attempt!

Muscles of mid-back are sore after fighting to stand up the 3rd rep of front squat @ 160lbs yesterday.  At least that's what I contribute it to.  Otherwise feeling good, but avoiding the gym today.

On another note I considered myself to have a mental PB today.  Despite not getting any of the programming/website/email stuff done prior to leaving for the hike I decided to embrace the great day & be in a good mood.  As we were driving home from the hike I proclaimed to Corey, "I love Sundays!" And he turned & gave me a high five.  It's a bit of a history behind that, but let's just say that is the first time in our 3.5 years of business he has regularly heard from me, "I hate Sundays."   Let's just say that for years I have had the habit of being in a bad mood on Sundays when I felt overwhelmed for the week.  Owning a business it can be easy to not keep perspective & regularly get yourself worked up.  Then I would end up grump & blue on my only day away from being at "work".  I'm glad that I have chosen to change my perspective.  :)

"Happiness is a decision, not a situation."  It's one thing to understand the concept & a whole other reality to LIVE IT!

Lloyd swimming for sticks. 

Saturday 9/22/12 Fran PB

Sleep: 830p-530a
Fasted other than maxFiber & coffee w/cream this moring.

7am

21-15-9 Thrusters/pull-ups 3:14 (improved from 4:33 on Jan 1, 2012)

Rest 20 min

3RFT 10 G2O @ 65lbs, 200m shuttle run 50m there & back twice 4:39

Rest 20min

15-12-9
Power clean 95#/burpees 3:30

All three workouts UB except for the set of 15 pull-ups I went 10 & 5.

1 scoop Refuel & 2 scoops goat protein @ 8;45

Coach 830-10

11a
A. weighted bar dip @ 20x1; 2-3 x 3 Rest 3 min. 25x3, 35x3, 45x1
B. Front squat @ 30x1; 3-4 x 4, 4x135, 145, 150, 155, 160x3
C. AMRAP 10 min: 400m run, 15 push-press @ 75lbs.  3 Rnds + 400m in 10:05. 
Paced runs too much.  Push-press UB & smooth. Wasn’t sure how it was going to feel, but push-press felt good.  
Ate 3 squares of dark chocolate & coconut in b/w my front squats & then started the workout less than 10 minutes later.  Got an upper R quadrant cramp last few minutes so not sure if that was chocolate related or something else.  Otherwise feeling good & recovered quickly.  

Training Wk of 9/17/12

Monday 9/19/12
Travel home & rest day

Tuesday 9/18/12
A1. Back squat 5x135, 3x155, 165, 175, 185, 190x5 F on 6
A2. Pronated med grip pull-up @ 22x0; 2-3 x 5 3x 15, 25, 35, 40, 45x 2 couldn’t quite get the 3rd.

Wednesday 9/19/12
A. Triple jump practice 17, 19, 18+, 19, 19, 19, 20+, 20+, 19+
B. Snatch off blocks just ATK 7x1 Rest 60s. 83, 88, 93, 93, 98, 98F 98F
C. Push-press 2-3 x 5. 83, 93, 103, 113x2 F on 3, 113x1Fon2, 108x3, 103x3
D. Elbowing row @ 31x1; 6-8 reps ended up being x 5 b/c started too light. 10, 12, 15, 20, 25 all by 8.
E. 50 GHD sit-ups for time UB in 1:52
F. 50 hip ext for time 2:08 20, then 6 sets of 5. posterior on fire

Thursday 9/20/12
Sleep ~930-5
Coaching 6-730, 8-10
Training @ 11

A Snatch: 63, 83F behind, 93 F behind, 103, 108, 113, 118, 123 5lb PR, 123F, 123F
B. NGHP 31x1; 6-8 x 3. 33x8, 43x8, 48x8, 53x8 tough.
C Complete 3 setsof:

1 Deadlift (215x3, 225x3, 235x5)

2 Row 60s (264m, 266m, 268m 1:53/1:52/1:51.8 500m ave) efforts ~90/95/97%
Rest 3 minutes

30 min hike w/dogs

Friday:
Sleep In bed by 8:30/9 but awake until close to midnight.  Up at 3:30 pre-alarm.  Opened @ 5a today & found myself have anxiety over falling asleep early enough.  I failed to set my intention early in the evening, “I”m going to sleep like a baby.”  When I don’t set my intention I can be a bit of a headcase. :)
Coached 5a-7a & then 8a-10:30.  Energy good but fueled by coffee!
No training!  50 min hike

Athlete Camp Reviews

I have had a great couple of weekends recently.  I received multiple questions on my experiences at both the OPT & Outlaw Athlete Camps.  

I met some great people & had positive experiences at both camps.  Here are some notes on my experiences. 

Although both camps were sold out the OPT camp was kept to a much smaller group of athletes.  (~10-15 compared to ~55-65).  As such there was much more attention to each individual at the OPT Camp. James did not participate in organizing the athletes into heats/workouts, but rather he sat back & observed.  After each workout we had a debriefing of such during which James gave specific feedback to each athlete based upon what he saw during the workouts.  Rudy acknowledged me once over the weekend, but never did I receive any kind of coaching or direct feedback from him.  There were other great coaches around & Elizabeth Akinwale made a couple comments on my clean Friday night, but more or less because I was the last of two people lifting.  

I felt both camps had a great mix of workouts.  I was able to come home & easily jump back into my training after each.  This is always greatly appreciated!  

The Outlaw camp gave more information on the mechanics & progressions of specific skills in a CrossFit cert type feel.  OPT Camp made some mention on movement efficiency when needed improvements were obvious,  but there was more discussion on energy system work & specific training needed to improve the limits of each individual.  

Both camps provided some general discussion around competition prep that was insightful.  

Overall, I'm thankful that I had opportunity to attend both camps & would attend both again in the future.  If nothing else I find getting into an environment with other like-minded individuals beneficial, as it pushes me out of my comfort zone which in turn always allows for good learning! 

Outlaw Camp Sunday 9/16/12

Sleep: ~midnight til 7:30ish

AM: Snatch 2 reps EMOM for 5 minutes then AMRAP for 1 min at the start of the 6th minute. Completed @ 105lbs.  Did 7 reps in final minute.  Missed 1 @ ~30s mark & almost had 1 more at the buzzer with a TnG effort....guess I should have tried that before the last rep.  It went over my head, but couldn’t stand it up.  This was a fun workout.


PM: 2 minute max rep rope climbs to 15’: 7
7 minute AMRAP 7 back squats @ 185lbs, 14 burpees to 12” reach.  Back squats were 90% of my max.  Whew.  1 round +7 squats & 5 burpees.  Squats were obviously the limiter.  Reps were something like 2, 2, 1, 1, 1.  Then all singles for first 5 & finished with a double.  
2 minutes AMRAP cals on rower.  29.  I was too sluggish & drug my feet headed to the rower. Didn’t start until 30s into the 2 minutes.  I sat on the rower, strapped in, took a deep breath & stated, “I love to row.”  Then I went.  I need to have more faith in myself.  This turned out to be equal to highest score of any other top ladies that I saw & many of them had an extra 15s on the rower.  So I actually could have had the top score here.  Who would have thought?  Obviously not me.  I need to remember that I have a good engine at the end of hard efforts & fight all the way to the end other than just counting myself out before anything even begins.  Was averaging 1100-1200 cals/hr which I think is 1:53-1:55 pace based upon what the other units said when I was done.  Not sure.
Gotta keep squatting!!!

Outlaw Camp Day 2

Sleep ~midnight-7ish.  Staying with friends & lost track of time chatting up.

I was feeling pretty good after kicking off the Outlaw Camp with a C&J PR.  I haven't focused on that lift since the Opthalon in Chicago so I'm stoked to still be improving there.  

We started things off at 9am with some lectures, gymnastics skills & then a workout with gymnastics emphasis.  The workout was

4 RFT:

10 handstand pushups (2 plates to abmat. 45#/25# plates)

15 pull-ups

40 double-unders

I haven't felt confident with my HSPUs recently, but I knew overall that it would be a good one for me.  I made the goal to go unbroken.  I surprised myself by meeting that goal fairly easily.  The pull-ups were no problem & BF kip felt confident.  If anything grip was tiring with some superficial rips on my palms at the end.  That will improve with some increased volume, but not the focus at the moment. DUs are always hit or miss for me...unless it matters.  Tell me to warm up DUs for 3 minutes & I'll trip left & right.  Tell me to do a certain number or so many for time & I"m game! I guess it's the competitive nature in me.  Because these 4 sets of 40 got the HR up, but was able to breathe throughout & feel rested going into the wall.  HSPUs felt easier off plates/abmat than I do to the gym floor.  I'm such a baby about my soft head on the gym floor.  

First round was around 1:20, 2:40 at two & 6:10 overall.  Not exactly where I lost time on the 3rd round.  I need to trust myself more & transition faster.  I look forward to doing this one again in the future!  I had the second fastest ladies time to Talayna in 4:54.  I can get there on this one.  Less breaths b/w movements.  Need to trust in my ability to breathe during the movements.   

I have a video of Talayna & Elizabeth Akinwale doing this workout.  Maybe I'll upload it later this week.  They were great to watch workout in person! I saw both at the Games but there is always a different feel in training/up closer in person. 

Broke for lunch (hefty portion of bbq pork, cashews, some cooked veggies-zuchinni/carrots/squash, several fresh figs) & came back for some talk on Season Prep by Brandon Phillips which was a solid talk & then we did a back squat session with Rudy.  No heavy weights but just feeling what they want for the Outlaw version of the back squat.  I tried it a bit when I was back in the gym on Tuesday & I understand the idea of it, but I just feel uncomfortable squatting like that.  It doesn't feel natural to me.  

PM iced coffee

PM workout was:

7 push-press @ 120lbs (185 for guys)

14 lateral box jumps 24"

21 toes to bar

7 push-jerks @ 120lbs

14 lateral box jumps

21 toes to bar

7 split jerks @ 120lbs

14 lateral box jumps

21 toes to bar

7 minutes CAP.

I was rightly no-repped on my very first rep of the push-press. I totally dipped back under for a push-jerk as I have maybe push-pressed at this load once or twice in my life only in strength sessions.  Anything else I'm push-jerking or split jerking.  I think I've only maxed out on a 125 or 130lbs push-press but I got through the 1 push jerk + 7 push-press UB.  For lateral jumps I would pause on the top & rebound off the ground & then first 21 T2B were UB.  UB again on 7 push-jerks & similar pace for box jumps but broke T2B into 12, 7 & 2 as my grip was giving a bit-hands already ripped from this morning on palms & thumbs. The split jerks were the difference maker for me as I had to break them into 4 & 3.  Made it through the last 14 lateral box jumps just as time was expiring.  I'm going to finish this in under 7 minutes before the end of the year!  (I think Talayna may have been the fastest in 5:17.)

Again, I need to be confident to transition faster.  I'm not confident enough going back to the bar.  The feeling that if I don't stop for a few breaths then I'll have to throw it back down soon after picking it up. Otherwise, I'm very pleased with how smooth the 120lbs felt for the first two sets.  May have been the first time I had to do split jerks when fatigued.  I think I took my confidence in the split jerk in a 1RM & under-estimated the challenge when tired.  More than anything I wasn't mentally ready for the focus required.  Good learning.  

Feeling good at the end of the day. Recovered well from both workouts.  Normally have been working out fasted recently, but had a slice of dried mango & small handful of roasted/salted cashews before both of today's workouts & felt really good energy.  

OutLaw Camp Day 1 Clean & Jerk PR!

Friday September 14, 2012
Sleep: ~9p-6am woke up without an alarm.  Worked from home a bit this morning, cleaned the house, took the dogs to Bent Creek for an 80 minute walk/run as feel, but mostly walking.

Then I jumped in the car & headed on the 4 hr drive to Raleigh for the kick off of the Outlaw Training Camp weekend.  Thankfully I didn't hit traffic, as I left with only 30 minutes to spare & as I was approaching the cities I remembered that I wasn't in little old Asheville anymore.  But I made it with 15 minutes to spare.

We took about 40-60 minutes to first snatch & then about the same amount of time for clean & jerk.

It seems like a lot of time, but there were upwards of 7 people per platform (or at least on the one I was using) & there was upwards of 5-10+ minutes b/w lifts particularly during the snatch.  It went something like this...

Snatch: 35, 65, 85, 95, 105, 115, over 10 minute break so did 115 again then 120 (ties PR) & I had one attempt at 125 which went over my head well & I think I just surprised myself.  They had already called for us to transition before I even attempted the 125 so we moved on.

I was very happy with how this snatch session felt.  I felt smoother through the transition to overhead & more stable overhead.  Going to keep working the baseline strength stuff & I think I have a 60kg snatch in me before the competition year is said & done.  That will be a big goal for me to cross off the list!

C&J: 105, 125, 135, (did a couple squats here after I power cleaned it), 145, 150, 155, 160, 165, 170 (PR), two attempts @ 175...got it to my shoulders, but not tight enough in the bottom to stand it up.  I power cleaned all except for the 170lbs which is both a clean & a jerk PR.  Pretty happy to put them together.  Unfortunately I don't have any videos from today.  Another time.

The 175 will happen this year.  I was mentally not ready for it.  I felt my intimidation factor increase when I was at the barbell.  Oh the limitations our mind can put on our physical ability.

My longer term goal is 1.5x BW which would be 180lbs at the moment.  I'm thrilled with my progress to this point & look forward to the future!  This morning when I woke up I just thought to myself & actually I said to Dunsmore (who I'm staying with here in Durham), "I can't believe I put 170lbs over my head last night."  In 2009 I was completely scared out of my mind to DEADLIFT 185lbs in a workout & now I'm looking to the future thinking, "It's going to be so awesome when I C&J 185lbs."  Throughout college when I was battling injuries i always felt like I should be doing something other than distance running, but I just didn't know what.  I'd say I found something a bit better suited for me.  Whatever it is I sure am having fun pursuing  the upper limits of my physical ability.  Onward!

Training Wk of September 10th, 2012

Monday 9/10/12
Sleep ~9p-6a.  Didn't take cough suppressant & didn't wake up in the middle of the night with any major episodes.  Coughing returns this morning & throughout day, but less severe.

Monday @ CF 480
A. Back squat 3 sets of 5. 5x158, 168, 178lbs. Rest 3:30-4 minutes Pecs what feels like clavicular fibers are crazy tight today. Had to grip wider than normal & it still felt tight.
B. Front squat 3 sets of 3. 3x133, 143, 150lbs-UGLY last rep @ 150! Rest 3-3:30 minutes
C. 1 arm DB OH WL x 20 steps (switch @ 10). Rest 60s. 20, 30, 35, 40lbs



Tuesday 9/11/12
Travel home to AVL.  Sleep: ~8:30p-3:45a
Coughing persists, but seems to be improving.

Corey went to the gym when we got home.  I didn't feel like being at the gym, but then I was inspired to do a little bit of running when I was home.  With the dogs still away I decided to do laps around the block changing directions each time which has some fun hills!  Rested ~6 minutes b/w each effort standing at the high counter top answering emails/programming.  Felt REALLY good.
1. 3:10 ~70% effort
2. 3:10 ~70% effort
3. 2:56 ~80% effort
4. 2:59 ~80% effort 
5. 2:39 ~90/95% effort
6. 2:34 ~90/95% effort
7. 2:59 ~80% effort
8. 2:59 ~80% effort
All the odds were run in one direction & the evens in another.  Focused on good technique & making it appear effortless.  Checked HR following the 90/95% efforts & I was around 180 BPM, but able to walk around & chat with minimal discomfort.  Getting more comfortable with elevated HRs.  Was the perfect number of sets as I felt a loss of "spring in my step" over the last one.  Definitely glad it was a "cool down" effort vs a tough effort. 
Walked to dinner an hour or two later. 
My facebook status during these runs was, "Oh how I do still love to run intervals. It's like reuniting with your first love."  I realized during the workout that running intervals was one of the first experiences I had that allowed me to feel confident as an awkward teen.  Perhaps I will elaborate on another day. 

Wednesday 9/12/12
Sleep ~9:30p-5:30a. Wonderful afternoon nap of ~ 90 minutes. Feeling pretty good considering just came back from west coast time. No middle of the night coughing.
Coaching 6:30-8:30 & 10:30-noon
Training @ 8:30
A. Press 3x5 83lbs, 88lbs, 93lbs x 3. Rest 10s no go. Rest 1 min x 2
B. 1-3 UB strict HSPU ladders x 3. 45s/1:55/3:40.  Was going to do 5 rounds, but not feeling it.
C. 20 minutes of:
odd minutes 1 C&J 133 for first 8 then 138, 143
even minutes 2 UB MU 2, 1F, 1F, 2, 1F, 2, 2, 2, 2, 2. Took a bit to get my rhythm.
D1. NGHP 31x1; 6-8 33, 43, 48x8 no pain!   MUCH better here.
D2. BTNP 30x0; 6-8 43, 48, 53x6.

Thursday 9/13/12  
Sleep In bed @830p, could have been 11p by the time I fully fell asleep  hard to say. Up at 4a. Energy OK.
Warmed up with rowing intervals from SHE.
Row 3 sets of 350m with 3 minutes rest (1:24.8, 1:22.8, 1:21.3)
B. 3 minutes @ 80%
Dus 20 UB
KB snatch 5/arm @ 35#
Rest 1 min
Wall ball x 10 UB (14#/10’)
Reverse ball throw 50ft

Had more planned but called it as I had a coughing fit during the 1 minute rest.  

11am 40 minute hike with muts

Another incredible afternoon nap of ~90 minutes.

This weekend I'm going into the lion's den in Raleigh for the Outlaw Training Camp. Should certainly provide more opportunities for learning & an interesting experience to say the least. If you have any idea of the essence that is Rudy Nielson then you probably get my gist.

OPT Athlete Camp weekend

Sleep Solid.  Slept 10+ hrs.  Still coughing, but sleep is good.

Friday AM
Build to a max power clean in 8 minutes: 153-158-163-168F, 168F, 158, 168, 173F, 173F

Rest 2 minutes to change loads

Max rep power cleans in 8 minutes @ 90% of A.
Min 1: 7 reps, @ 3:30 20 reps, 4:30 24 reps, 6:00 30, 7:00 34.  Missed last rep in 8th minute.

PM
250m row
4 rounds of
5 KBS (1.5 pd)
5 burpees

250m row

3:44.  Significant coughing post-wod all through the evening.  Walked across street from hotel to CVS where I purchased some sleep-aid, cough suppressant. It only seemed to make it worse, as I woke up several times in the middle of the night with coughing fits.  Able to quickly fall back asleep. 

Cool down 25 minutes on air dyne  

Sleep ~9p-6a

Saturday AM
7 minute AMRAP of
7 thrusters @ 53#
4 pull-ups
135 reps
All UB sets & good rhythm on pull-ups.  Too slow to get back to the bar especially after Max called the 2 minute mark (as in 5 minutes to go) & I was expecting to be closer to half way.  Need to change my mindset.  I was fine, but hurting more than I'm used to & need to get excited about how much time I have left to knock out reps instead of dreading how much time is remaining.  

PM
100m 90# prowler push for time 42s Tried to go aggressive but not full out from the start & press the whole way through.  Was expecting burning/"hurt" to set in much sooner, but it wasn't bad.  Got tough the last 10-20m but still able to move through. 

~40-60 minutes

3 sets of:
Airdyne for max distance
rest 1 min
Was nervous for this one, but got myself mentally in a good place beforehand.  Just looked at it as "3 minutes of work".  Had my eyes closed for probably 58-59 of the 60s for each set.  Just tried to focus in & plug.  Tried to keep my energy in close & tight vs the tendency to start rocking torso/head all over the place.  
Results in miles: .42, .37, .39
The after effect was something I have never experienced.  My quads were burning like crazy the last 20-30s on the final minute & had to stand up off the seat the last 10-15s to keep anything going.  When I got off the bike the burning in my quads seemed to increase over the next 2-3 minutes.  I kept moving around, but it was definitely intense.  Good times.  

Coughing continued post airdyne. 

Sunday 9/9/12
Night time coughing fits.  Ugh.  
10 min Z1 Row ~2100m

Training 9/6/12

Sleep 930p-430a.  Took some time to fall asleep.  Tired upon waking.

Afternoon @ OPT ~1:30 west coast time

A1. Back squat @31x2; 5x125lbs, 5x135lbs, 5x145lbs.
A2. Weighted pull-up @ 22x0; 2-3 reps x 5 sets. 35# x 3, 45# x 3, 53# x 2, 53# x 2, 45# x 3

B. 5RFT
20 ft Handstand walk
10 Toes to bar
5:23

Training 9/5/12 Hang clean PB

Sleep  In bed by 8 but probably not asleep until 930/10ish.  Up at 4:15a.
Coaching 5a-8a.

I first noted a sore throat on Saturday, August 26th  which was the week after I returned from vacation. That lasted on & off for a few days & then it turned into this lingering cough.  The dang cough is still lingering.  My energy/motivation levels have been up & down over this time.  Sleep not as ideal & up until Labor Day I have been eating ice cream almost daily for much of the month of August.  I had told myself after Regionals that I was going to eat as I felt (which still mostly means quite well, as I don't like how I feel when I eat like total crap) through Labor Day & re-access from there.  Well, other than lack of sleep it seems that this annoying cough/drainage in the back of my throat may be related to irritation from the dairy as I was noticing it more so at the end of the evening after ice cream or cheese.  Today I took the cream back out of my coffee as well & will be doing all I can to optimize sleep & all other stressors in my life going forward, as I have some busy weeks coming up & want to be able to get in some quality training.  I've left out some quality sessions due to low fatigue in these past weeks.  It's good that I'm listening to my body, but it's better to put myself in a position that I have the energy/motivation to hit the tough workouts & then I don't have the mental/emotional stressor of guilt associated with missing some key workouts.

With all that said I missed out on rowing today as the coughing was worse...all day long instead of just at night.  But I did hit a hang clean PB.  This is the 2nd time this month that I was power cleaning (today hang power cleans) & I was able to stand up the squat when I caught it deep!  Finally gaining some strength/confidence with my squatting!

Training @ 8:30
A. 12 minutes to a heavy HPC triple: 83, 103, 123, 133, 143, 153x3.  End of time.  Felt super smooth @ 153 so I threw 5# on each side & went for a single!  


B. EMOM for 6 minutes with 90% of A (the triple).  Used 138lbs.  Had about 10 minutes from the hang clean single until I started this, as I was talking with clients & the first few sets felt tough, but then I got back in the groove.  No misses. 
C1. BTNP @ 3211; 4-6 reps. Rest ~30s   45, 50, 55, 60lbs all x 6.  Pecs/triceps still super sore from Murph.  Some R ant shoulder discomfort bring the bar back to my shoulders on all except the final set @ 60lbs.  
C2. NGHP @ 31X1; 4-6 reps. Rest 2-3 minutes. 30, 35, 40, 45lbs x 6.  No pain!  Finally
I am adding back in some behind the neck pressing as when I was warming up for some snatching last week & attempted to strict press the 15kg bar off my back in a snatch width grip I could barely do it & it elicited some of my shoulder pain.  Relative to my clean my snatch is rather low & has been much slower to progress.  Plus I always feel weaker trying to jerk/press from behind the neck.   I've had some chronic right shoulder issues since high school summer softball league that was then injured my first year of CrossFit (2007) when I jumped up on the bar & attempted a bar muscle up with zero warm-up hanging out in the gym.  I felt something painful at that point & was quite limited for a few months.  In recent years I can go months/years without even thinking about it, but more recently with less sleep particularly it will talk to me.  So long story short this is why I'm trying to do some of the less glamorous but necessary lifts when I find certain weaknesses.
The NGHP was painful at 22-28lbs a few weeks back so I'm finally seeing a bit of progress there!
D. Deadlift: 5x195lbs, 5x210, 5x220lbs

Afternoon nap then ~70 minute hike with Corey & dogs @ Bent Creek.
Off to Scottsdale, AZ in the morning for some weekend training/learning at OPT!! 

Training 8/30/12-9/4/12

Sam's Knob

Sunday's Big Dawg Pack! 

Thursday
Forget exactly...not a whole lot.  Bit of bench & reverse ball tossing.  
Hike

Friday 8/31/12
A. Power snatch: 98lbs EMOM for 8 minutes. Felt solid.
B. Back squat 5x175lbs, 3x185lbs, 1x195lbs. Rest 5 minutes b/w.  High bar first two sets then low bar 195lbs.  


Saturday
Sleep less than ideal In bed by 10p but not fully asleep til probably close to midnight.  Up @ 6;15.  Definitely sleepy.  

A. 10 min to heavy single C&J: 83, 103, 123, 133, 143, 153. Time.  Jerk not super crisp on last one.  Otherwise good.
B. Single leg bounding, triple jump practice.  Feeling eh.
C. Row intervals. 5 sets of 50s @ 500m PR rest 6min
1. 221m/1:53.1 ave (damper @ 3.5)
2. 224m/1:51.6 ave (damper @ 5 for remaining)
3. 226m/1:50.6 ave
4. 224m/1:51.6
5. 219/1:54.1 lost focus

Coach 8:30-12:30
12:30
A1. Deadlift deload sets. Rest 30s (working regular grip...feels so weak.)
1. 5 x 155lbs
2. 5x165lbs
3. 5x175lbs (bar wanting to slip out of fingers, but held on)
A2. Ring dip AMRAP -2/3
1. 12
2. 13
3. 12
Rest 90s
Took 20-30 minutes flat on my back outside.  Was a hectic morning at the gym with Corey & many of other coaches out at Garage Games competition.  
To the woods solo with the muts.  90 minutes some short run bursts throughout as I felt.  Incredible quiet day.

Sunday September 2, 2012
Sleep midnight-8a


2.5hr hike @ Sam’s Knob with CFA Hiking group!
Stayed out of the gym today.  Some days it’s what my body/mind needs.

Monday September 3, 2012
Sleep ~9p-4a.
Coaching 5/6a-11a
Training @ 11a fasted
A. Back squat 15 sets of 2 @ 110lbs.  Rest 40s, Rest 60s after 5th & 10th. Felt really good
B. Murph by myself
1st mile 6:50
20 rounds of Cindy in ~22 minutes.  Really poor.
All pull-ups UB BF felt good
Push-ups were main limiter broke into 6 & 4 by 3rd round. Little mental focus, desire to push.
Squats steady.
2nd mile ~7:20 upper body super tight first 400-600m
Overall time: 36:17.  My husband did it earlier in the day in 35:16.  Good for him, but this is not a workout he should beat me in.  My UB pushing endurance was the limiter as both of my miles were faster than his.  

60 minutes barefoot hike @ WWC

Tuesday September 4, 2012
Sleep ~930p-5:45a More sore than I have been in a long time
Coaching 7:30-8:30a
Warm up with 100 cals on the Airdyne @ Z1.  
Spent about an hour trying to get loose in order to do some TnG power snatches, but my arms are stiff & right shoulder is not feeling in a good position.  So no go on that.  I have a strong dislike for mobility work & only do as little as I need to so I know I’m stiff when I do so much of it.  


A .Front rack reverse lunge; 6-8/leg x 3. Rest 60s b/w legs. 103lbs, 108lbs, 113lbs all by 8
B. Annie 6:50  50, 40 UB trip on 30, & 10 breathing totally fine just lost focus. 34s improvement from last November.