Training 1/4/12 Short intervals

Sleep:  7:30p-4a


Coached ID floor 5:30a-11:30a.  
Training @ noonish.  


My motivation was low.  It's the coldest it has been here since last winter (mid-teens) and I would prefer to snuggle up with Lloyd than dig into this workout.  Hence why I started pretty light in the weight.  Felt better with each round. 

5 sets @ 100%:
4 tough TnG squat clean - tough per set
5 burpee jumping chin ups AFAP
15 DU's AFAP
rest 4 min b/t sets


1. 93lbs, tripped once 3 DUs in. 50s
2. 103lbs UB, 45s
3. 113lbs UB, 47s
4. 118lbs UB, 46s
5. 123lbs UB 47s 





Stuck with my Buddy Lee rope for today.  I was trying to readjust that speed rope I used last week on Monday and I tried cutting it unsuccessfully with some scissors.  Only later to find out that it is the rope that Corey regularly uses and Kate who was tripping with it during my DB press vid from yesterday.  We've ordered a whole batch of new ones so that we can all have our own.  In the meantime, my apologies & I'm sticking with my comfort zone.  :)

Training 1/3/12 Back to the squats

Sleep 7p-4a

Training @ 7:30am
Afternoon hike: ~40 minutes




A. back squat cluster @ 30X0; 1.1.1.1.1 x 5; rest 3 min
155lbs, 160, 165, 170, 175lbs.  (Video of the last three of the 5 reps @ 175lbs.  My editting knowledge is limited. :) Working on being more aggressive with the bar off the rack as I do when I jerk.  

 B. snatch grip DL -work on tall torso in pull - 4 x 4 @ 90%; rest 2 min
First time really doing this.  Started with the men's bar which felt horrible so I switched to the ladies.  
135lbs, 123lbs, 133lbs, 133lbs.  Find it difficult to get my chest tall in the bottom.  Manual therapy session following today's training was focused towards improving this.  
C. seated paused DB press - palms parallel at bottom and top @ 22X2; 4-7 x 3; rest 3 min D. 1 arm db torso row @ 20X); 4-5/arm x 2 sets/arm; rest 1 min b/t arms
35lbs x 4-5 (I'm bad at counting reps & tempo), 30lbs x 7, 30lbs x 7 (video)  

Training 1/2/12 30 min Recovery Run

Sleep 8p-4am

Some sugar cravings this afternoon, but I'll make it.  :)

Put in the run that I didn't get in yesterday due to the long hike and too much business stuff to get caught up on. Felt good.

New Year's Day Hike

Happy New Year from Lloyd!

Sleep Midnight-9:30am
Hike: 3 hours

I'm not eating sugar for the next 90 days.  It's becoming more and more part of my regular routine and I feel the need to cut myself off for a bit.  I tend to eat chocolate covered anything in place of real food carbohydrate sources such as sweet potatoes and fruit.  Not optimal.  I'm looking forward to seeing how much better I can feel!

Today is Matt's (my brother-in-law) last day in town and so we took advantage of the great weather (upper 50s and a bit of rain that turned into spurts of sun) to kick off the year. We ended up taking a 3 hr hike on a great path that had a bunch of climbing and rocks to navigate.  It was a great day!

Training 12/31/11 Split Jerk PR & Fran

Sleep: 8:30p-5:15am
Sugar: Last day for awhile and I'm over it.

PM Hike: 80 minutes

Props to Corey who took 2 min off his Fran time to beat me by 40s! 

Training @ 7:30am
Quick warm up on the rower, some upper body foam rolling, laced up the lifting shoes and got to work.
A. split jerk - build to a 1RM off the rack.  
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"fran"

It's been at least 9 months since I have done any heavy split jerks off the rack and split jerk happens to be my favorite lift.  So it was a nice treat mixed in with a week of rowing, thrusters, wall balls and more thrusters.  :)

Went like this: 95, 115, 125, 135, 145F, 145, 150, 155, 160 PR!, 165F, 165F
Didn't have time for a third attempt at 165 as it was 8am and the group I was set to do Fran with was standing there around their bars ready to go.  I stripped my bar down to Fran weight did 7 thrusters, 7 pull-ups, hit the bathroom and they were calling for the 10s countdown.  I was hoping for a more elongated warm-up into Fran to get my HR up and a sweat going, but it was what it was.

Before I get into the Fran recap I apologize for no video on the split jerks.  I video just about everything I do, but didn't have the camera readily available when I started.  I thought about going to look for it mid way through the sets, but I got hit with a wave of superstition and didn't want to get myself thinking too much.  Nonetheless they were solid lifts.  No press outs.  For a CFer I'm pretty good at split jerking.  haha 165 went overhead in the split twice, but couldn't hold it steady to stand it up.  I think I was in a bit of shock that it went overhead.  Next time!

I was pretty excited with these numbers.  I have only hit 155lbs once and that was in competition at the OPTathlon back in October.  And I have never hit 150 in training.  So it was a 5lb lifetime PR and over a 10lb training PR.  Ok back to the Fran recap...

I was instructed to go UB on the first 21 so I did, but felt very slow in the process.  Corey (my husband) was heading to the pull-up bar when I was on rep 18.
When I got to the pullups I wasn't super focused and went 11, 16, 21.
Back to the thrusters I moved at a faster pace (as instructed) but put the bar down every 5 reps.
Back to the pullups and I think I went something like 8, 11, 15
Corey was finishing (3:53) as I finished my round of 15 pull-ups.
I woke up for the round of 9 and went UB for both to finish in 4:33 which is about a 25s PR from nearly two years ago.
I recovered super quick and actually contemplated doing it again.  That is shocking being that I have avoided this workout for nearly two years.  It hurt far less than I remembered.  Now I just need to learn to dig in a bit and not be afraid of the temporary "hurt".

Rest Day Hike 11/30/11

Sleep A bit disrupted.  In bed at 7pm, but awake until after 9.  Up at 4am.
Sugar: Hitting up the end of the candy.

Rest Day Hike of 75 minutes

Training 12/28/11 Practice

Sleep 8pm-4am
Sugar  yep

Training around 8am
strict muscle up practice -10 min

No muscle ups today.  I've never done a "strict" MU as I depend on my kip and then at the end of the attempts I couldn't get a kipping MU either.  Oddly the last time I did muscle-ups I hit a PR.  I wasn't too bent out of shape over today.  All in time.


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HS walk practice - 10 min.  Felt good.  Had some consistent sets of approximately 15-20m.  
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DU speed practice - 10 min - no more than 20/set    I used this time to set aside my faithful BuddyLee Aerospeed rope and try out the lighter cable rope for the first time.   Felt good.  Was hitting 20 in about 10s.  
I