"Nancy"

I got home last night after talking to one of my friends through text and heard their box was doing a 5-5-5-5-5 of Power clean touch and go. You had to clean it bring it down touch the ground and clean again for 5 reps. You could not stop or let go of the bar.

I wanted to try this one to see where I would be, I was hoping to get to 235# for 5 but after starting things changed:

185# x 5
205# x 5
225# x 4 (could not touch and go on the last one and failed on the lift)
215# x 5
215# x 5 (this one was hard and I had to really gut through it)

I made sure that my rest periods were less then 3 minutes per set, my grip really starting going on the 225# power cleans.

_____

Today I woke up and decided "Nancy was a good WOD.

5 rds

400M Run
15 OHS 95#

I had done this a month and a half ago after I saw it in the Crossfit games senior division. i completed it in 12:23

Today, I beat my time by 11 seconds getting 12:12. It is hard to judge if it is a true 400M because I walked out the distance to a of 200M for my turnaround. Did run a few yards father then I did last time I did the workout las time.

My goal is to get this under 12.

NU

"Mary"

Thw WOD today was "Mary" one that I had not yet done. It consists of:
5 HSPU (Hand Stand Push Ups)
10 Pistols (1 leged squat alternating)
15 Pull-ups

The workout is an AMRAP for 20 Minutes(As Many Rounds/Reps AS Possible in that time)

I finished with 12 Rds + 3 pullups.

I felt good doing it but that i went slow. Next time I try this I will really push myself more.

Before the workout started I did some snatch work and snatch balances. Ending at 175lbs.

NU

Day Off

Taking my first day off in awhile and am very ansy to do something!

I am doing active rest running or biking and today ran for 33:03 in our neighborhood. This was my first run since I have been training hard in preparation for the 2011 Crossfit Games.

I am also preparing for a competition being held in Crown Point, IN on the 11th and another on the 25th of September in Elkhart, IN. I am going to continue to try to track my progress in my on my blog.

I also want to make a shout out to my 7 1/2 old daughter who is moving around so fast and getting so big. i love you Jada! And my beautiful wife who makes my life awesome!!

Hoping to get a good workout in tomorrow!

NU

My friend FRAN

The staple.....and again a long time since a post but I new this was a good reason for one.....

I completed FRAN in 2:29 (21-15-9 of 95lb Thrusters and Pullups)

My old PR was 4:02.

My wife and I just recently joined South Bend Crossfit and are loving it. I have a goal of making the crossfit games this year as many people know and am making big strides in my traing. I just completed Helen for the 1st time also with a time of 7:34.

I would like to bring my Fran time down at least 20 seconds soon!

Frustrated

We just bought a house and all of my equipment is at my wifes grandparents. I have been pulling my hair out in anticipation to throw some weight over my head. I feel like crap not being able to do any metcons. I am going to do the Seven workout next week once I get some weight.

Looks tough and I am excited to try it.

Another let down

Well, I just ran the Indianapolis Geist half marathon and low and behold.....I quit the run!!

Now I finished the race but when I hit mile ten I "quit" the run....meaning I walked. And I didnt just walk for a minute or two I walked for about 10 minutes and even nabbed some runners to pout with me. I walked for over 10 minutes and chit chatted with other runners turned walkers. I had not trained hard but figured I had ran a few of these and it would just be a piece of cake... I will never make that mistake again. I finished in 2 hours! My PR is 1:44 and I was hoping to be right around that mark, not even close! I am excited to say that now I have that weight off my shoulders and I can start adding more sprint work with the long distance to my Crossfit training. Unfortunately I had been traveling to Detroit for work and have not had the time I would like to devote to traing.

We are closing on our new house tomorrow and that should help so I can set up my new gym area. I love having a place at home that i can work out at whenever I fell like it.

So after all is said and done we now have learned to train for distance runs but if you can't finish try to bring people down with you!!

Aftermath

So, after hanging my head for awhile about not making the Crossfit Regionals I have upped my training in preparation for next year. The Crossfit Regionals for the East Central just ended this weekend and 3 athletes moved on. Hopefully next year I will be one of those. I know I have a lot of work to to do and plenty of time to do it until then.

I needed to place 20th or better to move on to Regionals out of 180 athletes and I ended up getting 26th overall. I was in the top 20 until the last workout which showed a weakness of mine, chest to bar pullups. I had to do sets of 15, 12, and 9 and I struggled.

The Final WOD was :

15-12-9

155lb Clean & Jerk - Chest to Bar Pull ups - 24' Box Jumps
Then pull a 120lb sled by a rope from a seated position 40 yards.

Complete the workout as fast as possible doing 15 reps for each exercise in order and then starting over at 12 and then again for 9 reps and then pulling a 120lb sled from a seated position 40 yards. It was brutal, 11:54 was my time.

I went very fast through everything else but when I got to the pullups I was unable to string them together like most of the other athletes. Therefore, I have dedicated myself to do them every day. I am starting at 20 a day and every day adding 1 pullup until I reach 50 and then I will start over until I can do 50 straight. In order to be elite I have to become efficient at doing these. It is a staple of crossfit and one I never worked on until now.

I will put in the work!
I will be prepared for next year!