Oly Work

1. barski snatch: work up to 70%x3, 75%x3, 78%x3, 80%x3, 80%x3, 75%x3
80#, 85#, 90#, 90#, 90#, 85#

2. sn pulls: 100%x3, 95%x3
120#, 115#

3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.
110#

Night WOD'ing

I was able to move around my work schedule today (Happy Bday MLK!) so that I could train at night. Most weekdays I can only workout in the morning, but I always feel stronger in the evenings. I reckon this has to do with fuel. I struggle to get much food in in the mornings, so I don't feel that strong. Other than the morning, I'm always, I mean always hungry. If I'm not eating, more likely than not I'm obsessing over what I get to eat next. Yup. Food. Mmmmmmm. See, I'm thinking about it now.

Anywho, my strength must have been there tonight with the day's fuel in me, as I did my first RX kipping HSPU!! Whooo hooo from the floor yo!!

Here was my workout for today, programed by Dusty for Team Driven at CFTS:

5-5-3-3  Deadlift
then..
175-205-225-250

emotm for 10 minutes
3 squat cleans (touch & go)
@120#s



Rest 3 minutes

5 rounds for time
10 box jumps 30/24
7 hspu's
100m shuttles
Kenz: 8:09

"Ripper Chipper"

As my programming for the last month has been, this one was courtesy of Dusty. The "team" crew at Driven by CFTS is absolutely awesome. We all have a variety of strengths and weaknesses, and since of late we've been trying to train at similar times, we really give each other a push through WODs. Today was no exception. Maria kept the pace for Aimee and I on the run, and I was chasing Aimee through my pull ups! Dude, pull ups really suck. This ass was made for squatting, not being pulled.

Having solid training partners is vital.

WOD:
1 mile run
50 burpees
40 pull ups
30 wall balls
20 squat snatches
10 wall climbs
5 c2b
3 rope climbs

Kenz: 27:07

Sat crew- coaches, team, and CFTS members!

Barbell Medley. Yay.

"Warm Up":
3 rds NFT
10 wall balls
10 ring rows
5 burpees
Tabata double unders

WOD:
5 rds (85#s):
5 deadlifts
5 clean & jerks
5 front squats
1 min hold in front rack position

Kenz: 16:36

Now looking at this WOD, I thought, "HELLS YEAH!" I knew I had that shit in the bag, so to speak. And then the mental machinations started sinking in... mother effing rack holds!!!?!!??! The weight was ok for me to be honest, but that hold was miserable. I couldn't breathe at all at one point because it was dipping my chest forward, contracting my midline, and that round I dropped the bar four times in the one min hold. Ew.

My 11am crew showing their guns

PM: hill sprints.
I had Mexican food for dinner. This was planned. I love Mexican food like a fat kid loves cake. I had 20 minutes before din, so I made myself sprint up and down the hill I live on. Made those refried beans taste better. Truth.

Today was significantly better for breathing than yesterday!!!!

5-5-3-3-1  Strict Press
5 x 5 back squat (med weight)

15 minute amrap
10 pistol squats
7 hspu's (2 ab mats)
5 box jumps 30/24"
30 double unders

Kenz: 7 rds + 8 du's

immediately following amrap:
6 x 100m sprint on the minute

Abby, my new assistant coach :)

PM: Oly Lifting- snatch work up to 120lbs

Freezing California

Today's WOD was horrible. I had an asthma attack after the 800m run. It was FREEZING outside, which I think contributed to it.

1000m run
200m row
800m run
400m row
400m run
800m row
200m run
1000m row
for time..
Kenz: Took like 29 minutes or something, I stop tracking the time as I stopped breathing.

2 minutes rest from the time you finish the 1000m
row,
then..

max squat snatch in 3 minutes 135/85
Kenz: 15 reps

Happy Bday to Me

Today was my birthday. I turned 26. I don't necessarily feel old, I just can't believe I don't have a dog at this point. I mean seriously, some of my friends are married, a few have kids, and all I really thought I'd have by 26 was a dog. It needs to happen, just like a 135# snatch. Woof.

5 x 5 OHS (105#)
5 x 10 kb swings (53#)
(alternate, 1 min rest between)

6 X 3 minute amraps:
3 cleans 155/105
6 push-ups (hand release)
9 air squats/ring dips
odd rounds: air squats
even rounds: ring dips

Super confusing, but super awesome.

Let's see if I can keep up with my blogging again...
 

At least I'm blogging somewhere...

http://fitasf.com/2013/01/06/crossfitters-around-the-world/

I'll get back to blogging my training hopefully next week!!!!