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Monday, April 30, 2012


The first batch of Regionals are over and the first group of athletes are now able to prepare for The 2012 CrossFit Games....what an amazing feeling that must be.  In two weeks I plan to have the same experience for myself.  I have been training in prep for Regionals and have been taking much more rest then usual to get my body recovered and ready.  I am planning a complete run through Monday - Wednesday as if I were at the comp.

I finished the first 2 WODs thus far and feel good.  Diane is a good work out for me because the weight is light and the HSPU are not a problem for me.  The next WOD I like a lot as well:

2000 M Row
50 Pistols
30 Hang Cleans 225

I am not a big fan of rowing but on this WOD it is not about the row, instead it is the pistols and the Cleans.  The x factor in the row is how much does it take out of you?  I am really excited about these.

The other WODs are great as well.  I am most looking forward to the snatch.  I absolutely love the lift....not as much as Aja Barto though....I do not plan to come close to making it through the ladder.  I am hoping for at least 255 though.  245 would make me happy and 255 would be icing!  It will all come down to technique.

Tomorrow I will be hitting the DB Snatch WOD and then WOD 4.  I am trying to see how my body will react to the weekend.  I am ready for the weekend to be here May 11-13!!!!!

Below is my lunch today from the deli, Romaine and Field Greens with eggs, ham, and imitation Crab Meat which I ate before I took the pick along with water and then a Pike coffee from Starbucks for desert.  I used Balsamic Vinaigrette for the dressing.  It was one of those small packets and I used half of it.

Monday, April 23, 2012

Regionals Getting Close

Every day we get closer to Regionals.  I am very excited and love the WODs!  I need to thank Andy Breden and his fire station for allowing me to use their 100# DB's.....this helps me out a lot.  I have ran through all the WODs except the DB one.  I feel good about them, like I said but the true gauge will come after next weekend when we start to see some times posted.

I want to also apologize about my lack of posts.  I am taking this season very serious and want to focus on training and recovery and am not blasting everything out there like I normally do.  I did do Diane yesterday as a 3rd team WOD for a throw down we had at the box:


I know I will get faster then this at Regionals.  At this point my Hamstrings were fried but I felt good about where I was.  I plan to take most of the day off today and then make a big push the rest of the week until starting to really taper the following weeks.

My diet has been really good as well other then lacking food at time with being so busy at the box...which is doing awesome.  I have been strict pale with occasional cheats and am feeling great!  Hope to keep improving and be in Cali come July!


Wednesday, April 18, 2012

Regionals WODs Announced Tonight!

I had a good training day yesterday starting with Main Site from a few days ago:

For Time
800 M Run
10 Rds
10 Pull Ups
10 Dips
800 M Run

My time

I liked this one.  I had a few classes and then I trained with Adrian:

Open WOD
150 Wall Balls
90 DU's
30 MU's

My score

I held back some because me and Adrian were so close during the MU's.  After this we did:

20 Min AMRAP (2 Bars)
10 Min EMOTM
6 Clean & Jerks 155
10 Min EMOTM
2 Clean & Jerks 255#

The first 2 Minutes I did 1 rep a minute and then finished with 2 reps.  I needed time to recover and this was crushing.  Then we ran sprints:

20 Sprints 100 M
:20 to make the 100M
-:20 Rest-

This was a good day.  Rest day today and then hitting it hard tomorrow!!


Sunday, April 15, 2012

Tim Man and Elizabeth

I have had a good last few days. I went for some PRs today with 2 WODs and then hit burps.

Tin Man
5 Rds
5 power clean 205
5 Bench Press 205

My time 3:38

 I went unbroken. On the cleans until rd 5 when I dropped after 5. On the bench I broke 3-2 on rd 3 and 4. I was happy with this being I know my it e was much slower last time. Them I hit another Bench Mark:

Squat Clean 135
Ring Dips

My time
3:37 (only did 20 reps on the clean)

I am upset but will redo this next week. I am excited about hitting this again. Tonight I then went ahead and hit 50 burps:

50 Burpees 

I finally broke 1:40 again after a few rough days. Happy about this and look forward to findi g out the Regional WODs this week!


Thursday, April 12, 2012

Rest Day Wednesday

I was not planning to but ended up taking a rest day on Wednesday which I think was a good idea because today was jam packed. I started with:

5 Rep Back Squat
365 x 5

That is the first time going that heavy by 5 since doing CrossFit but was not my Max.  I have at least 20-30# in the tank but today was not a day I wanted to test that.  I then jumped into a WOD that Bryn accidentally came up with but looked good anyway:

For Time
50 Pull ups
Squat Snatch Isabel 135

My time

I was not feeling this one, maybe it was the squats before hand but my but and quads were on fire!  After this I had Adrian to work out with:

1 Rep Thruster
245 x 1
255 x 1
265 x 1 (PR)
275 x 1 (F)

265 was a PR for me and went up easy.  275 was about 2 inches a way from being all the way up but it did not want to happen today.  I feel very happy with this.  Next we hit s doozy:

3 Rds
20 CLean & Jerk 135
10 Wall CLimbs

My time

As always wall climbs were brutal and the Jerks did not help.  We then went outside for some sprint work:

20 Sprints 100 M
:20 to make the run :20 rest

Hamstrings were feeling it after this but I needed it. Then I did 50 Burpees which I was not happy about my time at all.....1:52.  I started really slowing down as I neared 40 and the last 10 were very slow.  Still working on getting better!


Wednesday, April 11, 2012


Good training day yesterday starting with the Regional WOD I posted yesterday.  after that I did some work with Adrian:

EMOT:30 for 6 Min
265 Power Clean

I have a tear on my hand and wanted to do this touch and go by 6 EMOTM but it hurting way to much so I hit singles every :30.  After this we did a good Triplet:

5 Rds
400 M Run
30 Box Jumps 24'
30 Wall Balls

My time


3 Min Amrap Max Push Press 95#
2 Min Amrap Max HRPU

My scores

The push ups were brutal after the push press.  I loved it.  I hit a more skill based WOD later in the afternoon with Caitlin.  Like I said, a good day and I am looking at a rest day with a nap somewhere during mid day.


Tuesday, April 10, 2012


Yesterday ended up being a good day but I felt week. Started with:

1 Rep Front Split Jerk
275 - 295 (F)

I called it after the fail because I felt I was getting nothing out of doing this.  Then I went right into:

2 K Row

My time

Horrible as ever,  still glad I did it.  I ALWAYS need to row. I had a nice rest and then hit a WOD with Tara.....a redo from last week:

Filthy 50

My time

This was worse then last week but my quads were fried from the rowing and I felt it throughout.  The real killer was that I broke 6 time on my doubles....last time I went unbroken.  It would have been about the same time if I would have went unbroken on the doubles.  I tried to game the one to much as well and actually hurt myself on some of them movements....you live and learn.

Later in the afternoon I did the You Challenge WOD but did it backwards:

Squat Snatch 155#

My time

This was supposed to be Sq Snatch and then MU's...oh well.  I then had a brake and hit something real quick:

3 Min MAx Squat Snatch
2 Min Max GHD's

My scores

This was a great quick burner.  Called it a day after this.

So far this morning I hit a long time friend from last year:

Deadlift 315
Box jump 30'

My time

I was not feeling this when I started.  The weight felt really heavy when I was warming up but I made myself push through it.  I was happy with the time.  I know it a comp i can cut out  A LOT of time.  Had some wasted time but bounded every BJ which i have never done.  Next time sub 4 in a non comp atmosphere and I will be stoked! I will be training with Adrian this afternoon which will be a  lot of fun to have a push!


Monday, April 9, 2012

Clean & Jerk PR

The other day I hit another PR and made my first video on my computer.....and it did not take long!

I hit 315 above and then tried 325, but did not squat clean it like I should have.  Bad form...Still happy with a 10# PR.  I look for more.

I took the entire weekend off after a very productive week.  I got a lot of work in but started to feel really beat up so I gave myself a much deserved rest.....plan to hit it hard again.  I am starting the day off with some light work and then hitting Filthy 50 again this afternoon and trying to beat last weeks 16:42.  I was disappointed that this was so far off my PR.  I want sub 15 with a ultimate goal down the road of sub 14.  For that to happen it comes down to less sets on the K2E and the Wall Balls.  More to come later....

Thursday, April 5, 2012

Deadlift PR! 505#

Well....the work paid off.  I finally hit 500+ on my deadliest.  I can honestly say I never thought this would ever happen.  But, I always had in the back of my mind that if I kept plugging away I would eventually get it, and I did!  The day started as normal:

5 Rep Shoulder Press

I failed the 5th rep on 175 but that is still a PR because I got it 2x last time.  I then jumped into a good WOD:

5 Rds
15 Thrusters 95
15 Bar-facing Burpees

My time

Now for the good stuff.  I decided why not go for it now.  I rested about 30 minutes and then started warming up my deadlift:

1 Rep Deadlift Max
475 x 1
505 x 1 (PR)
515 x 1 (FAILED)

This has been my goal for along time and I have been working towards it since the Games.  Deadlifts have always been my weakest Link....at least in my opinion.  I still feel that way unless I can prove it otherwise in competition.  It has always been what has held me back in competitions.

Right as I finished Adrian walked in and then we got after it.

5 Rds
65 ft Handstand Walk
100 DU's

My time


20 Rep Back Squat

We then went outside after a rest:

5 Rds
1 person 100 M Sled pull 90# + Sled
100 M Sprint
-tag partner and then he goes-

This was brutal on the legs after the squats.  Your rest is while you partner works.  It took us just under 12  Minutes.  Great training day!


Tuesday, April 3, 2012


It always feels like you have time to train and prepare....and then BAM, the event/competition is here.  Just like that the Open came and went.  It was a lot of fun and am so excited for the next Rd...REGIONALS in Columbus, OH.  We have a stacked region full of all kinds of Beasts and I am excited to get to train side by side with all of them and have the fastest exerciser WIN!

One thing about Regionals that is unlike any other CrossFit competition is that we know what the WOD's are....still random but COMPLETELY KNOWABLE!  It is almost like another element to CrossFit....we train for the unknown and unknowable, but what about the knowable.  To me, it is almost worse to know because psychologically it really messes with you.  Last year I was more praying that my body would hold up and this year I am going to use it as a gauge.  I know I am a lot better and if that demonstrated the outcome of Regionals then I would go to the Games.  Problem is...EVERYONE is better!

Recently having more time in a gym, considering I now own and run CrossFit 061.  I have more time to train.  I also have more time to train properly.  Normally I crammed as much as I could into 1.5-2 hours and then did nothing.  Now I can cool off and then warm back up a few hours later for something else.  This is still a new concept but reminds me more of what a competition will be like.  For this reason I like it.  The reason I don't is because I don't rest....I say, "TODAY IS A REST DAY..."  And then some how find myself working out.  SO today I am forcing a rest day.

Here is what I did yesterday:

5 Rds
400 M Run
15 OHS 95#

My time

I either ran slow or it is farther to do this WOD at my new box then where I did my old PR of 11:08.  None the less still a good WOD.  Later I did:

3 Rep Push Press
255 x 3

I want to say this was a 3 rep PR but am not 100% on that.  I then went into one that was awesome and needed!

5 Rds
1 Min Push Press 95#
1 Min Ball Slams 30#
1 Min Front Squat 95#
-1 Min Rest-

My scores

Then today I hit some WOD's with Adrian:

Death by KBS
2 Pood
alternating (1 do 1 he does 1 on up until someone failed)

I was the one that quit after finishing 16 Rds.  It took just under 10 Minutes.  Next:

20 Min AMRAP alternating Minutes
1 Deadlift 315#
1 T2B
1 Burpee

My score
12 Rds + 7 Deadlifts

This worked where I started and after 1 minute he started, after he completed a minute I picked up where I left off and so on until 20 Minutes.  So we each did 10 Minutes worth of work.  I stole this from Blair Morrisson, but tweaked it so me and Adrian could do it.  Then came one I have wanted to do for awhile:

10 Min AMRAP
2 Clean & Jerks 185#
1 Rope Climb 17ft

My score
11 Rds even

I was feeling all the pulling here!  I went ahead and then I ran some sprints in the back.  Good day.