Tuesday, October 30, 2012

Rutland

October 6, 2012

Today, another fantastic day with Hubs in Killington! While I was looking through the local paper while drinking my coffee we decided it would be fun to take a ride to Rutland for the day and see some of the local attractions. The weather was not to good, but good enough to walk around with just a t-shirt and jeans and alight hoodie. There was a great little farmers market going on that we checked out, but didnt purchase anything since we really didnt have anywhere to keep it till we got home... plus we didnt want to carry it around! But the other cool activity that was going on was called "Art in the Park" right in the square!

Art in the Park was pretty cool. We took our time, walked around and checked out the local artists booths. There were some really amazing paintings, watercolors and photographs at a lot of the booths. Of course there were also lots of baked goods, honey and syrup... giant tubs of syrup... and your "usual" craft fair trinkets and hand made blankets and baby clothes. We did come across a few jewelry booths that had some really beautiful jewelry. Hubs caught his eye on a beautiful necklace and earrings and bought them for me for an anniversary gift. He loves me.

We left the park and walked up a few blocks to "Table 24." Again we sat at the bar and proceeded to partake in a few Longtrail Pumpkins. Must support the local business! I got a delicious baby arugala and spinach salad that had walnuts, apples and goat cheese on it... I also added chicken to help it keep me full longer. Hubs had the steak salad. Both meals were fantastic! We were pleased to make some friends at the bar that we chatted up for quite a while, exchanged information and will hopefully see them soon!! The bartender was even from MA. Its amazing the people you meet when you just speak up!

For dinner we decided to go agains what was reccomended to us because we were already pretty set on going to the Japanese restruaunt called Sushi Yoshi. Lets just say we should have taken the advice that we were given. Maybe we are totally spoiled with some of the best sushi around at home... but this was not impressive at all. We also ordered some other food and it was just not good at all. The service was slow, the waitress wasnt very friendly. Its a "not good" review for that one I am sorry to say.

Back to the house we went and cozied in for another movie! What a weekend!

WORKOUT:
50 Hollow Rocks (day 27) 

Movie Spree

October 5, 2012

Today was a PERFECT day for Hubs and I. We arrived to Killington VT late last night and woke up to a beautiful view, a beautiful sunny day and a great little deck to have our coffee!


We did exactly what we wanted to do today... NOTHING. It was a movie marathon day for us. We disconnected from everything. Left our phones were we couldnt see them or hear them, we didnt have our lap tops to go on to... we just had eachother and a bunch of movies! Perfect way to start our Anniversary weekend!!

Of course we knew we would have to prepare food-wise for the weekend, so we brought eggs from home, lunch for today, some snacks and of course bacon!! Unfortunately, we totally forgot to take the Against the Grain pizza that we planned to have for dinner tonight out of the freezer at home so we decided to just bite the bullet and go get Pizza for take out.

After looking at the map that we found in the lobby we decided to give "Domenic's Upscale Pizzeria" a shot. We ordered two small pizzas so we could try two different toppings. My review of the place is that it was pretty "ok." We didnt order ahead and when we got there the place was packed. We waited to order than stood at the bar and had a beer each while we waited for the Pizza. We enjoyed the bar and the beers and were even talked to by some locals. Before we knew it the half hour had passed and we were on our way home. The pizza wasnt bad, but it wasnt great. I mean we were hungry so we certainly took care of it all... but I am pretty sure if we were to get pizza again we would try a different place.

Snuggle up and watch another flick... ahhhh its nice to get away!

WORKOUT:
50 Hollow Rocks (day 26)

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Sunday, October 28, 2012

Burned

October 4, 2012

Today was another WOW day! I saw this go up and needed to do it. It certainly looked like it was going to be a challenge and thats exactly what I needed. Hubs and I are leaving tonight to Killington to Celebrate our Anniversary so I am going to be away from CrossFit for 4 days. We are going to give it a shot to do something while we are there, but of course you get the best workout when you are at the gym.


I think I was actually saying the above quote to myself over and over while I was doing this WOD. It was one of those workouts that chips away slowly and once you get over the hump you just have to keep baring down and pushing to the end. At some point it feels like it will never be over and at another point I would think "all I have left is this this and that, I can do this." At no point did I think I was going to quit or wasnt going to be able to finish, I think I have been past that for a while, but I will say that I didnt think some of the elements would be as challenging as they were.  By the time I got to the last 10 burpees I was practically throwing myself on the ground! What a workout!

It was a nice way to sign off for the next 4 days.

WARMUP:
2 Rounds
- 20 Lunges
- 10 Shoulder Dislocates
- 5 Strict Pullups
- 10 Grasshoppers
- 15 Squats

WOW: Burned
for time
- Row 500m
- 50 Hang Cleans (75)
- Row 400m
- 40 Push Press (75)
- Row 300m
- 30 Box Jumps
- Row 200m
- 20 Snatches (75)
- Row 100m
- 10 Burpees
(17:39 Rx)

SKILL/STRENGTH
50 Hollow Rocks (day 25)

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3 X 3

**Had to post some of the few dates I missed back in June/July for my archive**

July 21, 2012

WARMUP:
Run 400m
3 Rounds
- 5 Strict Pullups
- 10 Step Ups
- 10 Shoulder Dislocates
Run 400m

WOD: TABATA
- Double Unders (148)
- Burpee (159)
- Shuttle Run (47)
- Cal Row (51)
(Total 305)

*10 Kipping Pullups! <---- PR

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Clean Ladder

**Had to post some of the few dates I missed back in June/July for my archive**

July 20, 2012

WARMUP:
500m Row
2 Rounds
- 10 Box Jumps
- 10 Ring Rows
- 10 Inchworms
- 10 Mountain Climbers
500m Row

WOD: Clean Ladder
30 Sec Work, 10 Sec Rest
(145lbs, attempted 155 3x)

SKILL/STRENGTH
- Deadlift 5-3-1+
185, 205, 235 (5)
-Ab Circuit
10 GHD
10 Toes to Bar
10 Hollow Rock
10 Rollouts

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Running

**Had to post some of the few dates I missed back in June/July for my archive**

July 19, 2012

WARMUP:
3 Rounds
- 5 Pullups (Strict)
- 10 Box Jumps
- 15 Shoulder Dislocates
Mobility

SKILL/STRENGTH
- Double Unders
10-20-30-40 
- Snatch Practice
3X5 Three Stop (PVC, 15, 35)
- 2 Mile Run

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Diane

**Had to post some of the few dates I missed back in June/July for my archive**

July 18, 2012

WARMUP:
3 Rounds
- 200m Run
- 1 Rope Climb
- 6 Turkish Get-Up
- 9 Abmat Situp
- 12 Spiderman
Group: OH Press

WOD: Diane
21-15-9
- Deadlift (155)
- HSPU w/Black Bands
(3:21)

SKILL/STRENGTH
Press 5-3-1
65, 70, 75 (8)

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2012 Games Chipper

**Had to post some of the few dates I missed back in June/July for my archive**

July 17, 2012

WARMUP:
3 Rounds
- 20 Double Unders
- 5 Wall Balls
- 10 Walking Lunges
- 15 PVC Good Mornings
Couch Stretch

WOD: 2012 Games Chipper
- 10 OH Squats (95)
- 10 Box Jumps (20)
- 10 Thrusters (95)
- 10 Cleans (125)
- 10 Toes to Bar
- 10 Burpee Pullups
- 10 Toes to Bar
- 10 Cleans (125)
- 10 Thrusters (95)
- 10 Box Jumps (20)
- 10 OH Squats (95)
(13:55 Rx)

SKILL/STRENGTH
Back Squat 5, 3, 1+
175, 185, 210 (4)

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Masters WOD

**Had to post some of the few dates I missed back in June/July for my archive**

July 16, 2012

WARMUP:
400m Run
3 Rounds
- 5 Pushups
- 10 Ring Rows
- 15 Air Squats
400m Run
Group:Clean

WOD: Masters WOD
- Row 1K
- 30 Cleans (65)
(Row 3:30, 5:56 total Rx)

SKILL/STRENGTH
- MU Transitions
5 X 5 From Floor
- Rope Climbs
3 X 3

Husky

**Had to post some of the few dates I missed back in June/July for my archive**

July 15, 2012

Annie

**Had to post some of the few dates I missed back in June/July for my archive**

July 14, 2012

WARMUP:
400m Run
3 Rounds
- 10 Step Ups
- 10 Toes Through Rings
- 10 Squats
- 10 Around the World

WOD: Annie
50-40-30-20-10
- Double Unders
- Abmat Situps
(8:11 Rx)

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Change

**Had to post some of the few dates I missed back in June/July for my archive**

July 13, 2012

WARMUP:
4 Rounds
- Row 250m
- 10 Ring Rows
- 10 Wall Balls
- 10 Grasshoppers
- 10 Pushups
Group: Pigeon, Frog and Squat Sit

WOD: Loose Change
3-5 minute AMRAP with 1 Min Rest Between
- 10 Burpees
- 10 Lunges
- 10 Ring Dips (used GHD)
(3-3-3 = 9)

SKILL/STRENGTH
Squat 3-3-3+
150, 160, 170 (7)

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Happy Birthday Mama

**Had to post some of the few dates I missed back in June/July for my archive**

July 12, 2012

Today is my Moms's 60th Birthday! She is the most amazing, inspiring, wonderful, fantastic, loving, caring, unselfish woman I have ever met in my life and I am so lucky she is my Mama!





This was taken at the surprise party I threw her while we were in PA! oxoxoxo Love You Mama!!

WARMUP:
400m Run
3 Rounds
- 10 Step Ups
- 10 Toes Through Rings
- 10 Deep Squats
- 10 Around the World
400m Run

SKILL/STRENGTH
Work on Snatch and Clean Technique
 Used PVC/35lb Bar

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Grace

**Had to post some of the few dates I missed back in June/July for my archive**

July 11, 2012

WARMUP:
Row 500m
4 Rounds
- 10 Spiderman
- 5 Toes to Bar
- 10 Squats
- 5 Ring Dips
Row 500m
Couch Stretch 2 Min
Group: Clean and Jerk

WOD: Grace
30 Clean and Jerk (95)
(3:15 Rx)

SKILL/STRENGTH
HSPU - Kipping
5 X 5
2 X 10

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Helen

**Had to post some of the few dates I missed back in June/July for my archive**

July 10, 2012

WARMUP:
2 Rounds
- 20 Double Unders
- 15 Hollow Rocks
- 10 Back Extensions
- 5 HR Pushups
- 10 Shoulder Dislocates
- 20 Lunges
2 Minute Pigeon Stretch
Group: Deadlift

WOD: Helen
3 Rounds for Time
- 400m Run
- 21 KB Swings (1 pd)
- 12 Pullups
(13:49 Rx)

SKILL/STRENGTH
Deadlift 3-3-3+
180, 190, 200 (7)

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Home Sweet Home

**Had to post some of the few dates I missed back in June/July for my archive**

July 9, 2012

So happy to be home and back at CFW with my family!

WARMUP:
3 Rounds
- 200m Run
- 5 Pullups
- 10 GHD
- 10 Spiderman
- 5 Burpees
2 Minute Squat Sit
Group: Clean/Pistols

WOD: Taken
2 Rounds for Time
- 10 Hang Cleans (115)
- 20 Pistols
(8:23 Rx)

SKILL/STRENGTH
Press 3-3-3+
65, 75, 85 (5)

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Road Trip

**Had to post some of the few dates I missed back in June/July for my archive**

July 8, 2012

Time to head home...

Hope (again)

**Had to post some of the few dates I missed back in June/July for my archive**

July 7, 2012

Last morning with my friends at NEPA! Thanks for letting us WOD with you guys!

WARMUP:
3 Laps (400m ea)
3 Rounds
- 20 Squats
- 10 HR Pushups

WOD: Hope
3 Rounds for Time
-Burpees
-Power Snatch (75)
-Box Jump (24)
-Thruster (75)
-Chest to bar Pull-ups
-1 min of rest
(one minute at each station keeping consecutive count of reps at each, final score is total reps for all three rounds)
(206 Rx)

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Visitors

**Had to post some of the few dates I missed back in June/July for my archive**

July 6, 2012

Back to CrossFit NEPA for a sweet strength session!

WARMUP:
20 Squats
Mobility

SKILL/STRENGTH
OH Squat 3 (max)
115, 3
135, 3
135, 2
135, 3
145, 2 (failed both)

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Living on the Edge

**Had to post some of the few dates I missed back in June/July for my archive**

July 5, 2012

If you look closely you can see me!! Hershey Park, Fahrenheit Roller Coaster, Front row! 90 degree incline and 200 ft drop straight down! Fantastic! Thats really me up there with my cousin M in the front seat! 


 Took the day off to enjoy Hershey and my family (and some pizza)!!

Good Genes

 **Had to post some of the few dates I missed back in June/July for my archive**

July 4, 2012

I got me some good genes! These are 3 of my Great Aunts. My Papa (mom's dad) had 7 sisters and one brother. These three are amazing women and have such wonderful young souls! I am so happy to have them in my life!

This is a smidgen of what I get to take part in when I see my PA family! I love every minute and look forward to all the laughs, smiles, story telling and did I mention LAUGHS when we get together!!


Travel WOD with Hubs

WARMUP:
2 Rounds
- 400m Run
- 30 Double Unders
2 X 9 Fundamentals

WOD: 20 Minute AMRAP
- 5 Pushups
- 10 Squats
- 15 Abmat Situps
(16 Rounds)

SKILL/STRENGTH
Aviator (got to 40)

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CrossFit NEPA

**Had to post some of the few dates I missed back in June/July for my archive**

July 3, 2012

Hubs and I decided to check out CrossFit NEPA in Wilkes Barre PA today! What a great time! We met some really great people and got our asses kicked doing Fight Gone Bad with them! Very cool!

 WARMUP:
400m Run
2 Rounds
- 10 KB Swings
- 10 Pullups
- 10 Squat Jumps
400m Run

WOD: Fight Gone Bad
3 Rounds - Total Reps
1 Min Wall Balls (14lbs)
1 Min SDHP (50lbs)
1 Min Box Jumps (20")
1 Min Push Press (50lbs)
1 Min Cal Row
1 Min Rest
(296 Rx) <--- PR

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Travel WOD

**Had to post some of the few dates I missed back in June/July for my archive**

July 2, 2012

Travel WOD

WARMUP:
400m Run
3 Rounds
- 10 Inchworms
- 10 Spiderman
- 10 Air Squats
400m Run
2 X 9 Fundamentals
Rolling/Lax
5 Minute Squat Sit

WOD:
3 Rounds
20 Double Unders
25 Abmat Situps

SKILL/STRENGTH
Death by Pushups (10)

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Yum

**Had to post some of the few dates I missed back in June/July for my archive**

July 1, 2012

I have a GIGANTIC family in PA. We get together every year for the 4th of July to EAT see each other... and have been doing this for year and years and years... This year, Hubs, my cousin M and her fiance S took control of some of the meals. If we are going to eat as much as we do we all wanted some healthier options.


Worked out really well all week... however I am afraid now they are spoiled and are going expect us "kids" to cook for them every year!

Ok... we will!!

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Europa Qualifier

**Had to post some of the few dates I missed back in June/July for my archive**

June 30, 2012

Hubs and I were both competing as individuals. This was going to be a first for both of us. Rx... individuals! So exciting and also so nerve wracking! We had no idea what to expect, as we know the Best of the East is a pretty large competition. This was the "qualifier" because the first place individual man, individual woman and team were automatically given a spot (without paying) for the real "Beast" in October.

When we got there I was pretty intimidated. I started to look around and see faces that I recognize from various competitions we have been to. We were alone so we hooked up with our friends at CrossFit Exp for "camping out." The exhibition hall was pretty packed with all of the various activities they had going on; from jujitsu to arm wrestling... and strongman to figure competitions.... flooded down the middle by all sorts of vendors. Pretty crazy. Much different from any competition I had seen (not that I have seen many). The pullup rig looked scary because it wasnt bolted to the ground and we were sort of stuffed in the corner. But... we are crossfitters... we will make due with whatever circumstances we are faced with.

The day was extremely exciting for both Hubs and I. I was shocked (and excited) to see that I hovered in between 2nd and 3rd place for most of the day. Most of the ladies I had recognized, that I consider "big hitters" were competing as teams... trying to nail down a spot at The Beast. The playing field was pretty narrow and I was happy to see that all of the ladies who were in the individuals were closer to my individual playing field. We both PRed our clean/jerk/OH squat and ended the day very happy with our performances!

I qualified for the final workout (top 5) and was sitting in 3rd place. I was THRILLED to see the voulenteers roll out weights for a heavy deadlift for this WOD. I knew I was going to perform well. Some of the ladies were intimidated by this weight, but one, the one in 4th place, not so much! She and I went head to head for this one and she kicked my ass by about a minute taking 1st in the workout. I finished in 2nd, but VERY happy with my time. She and I laughed, huged and congratulated eachother. Low and behold her 2 points and my 1 point for this workout landed us both tied for 3rd overall for the competition!

Great way to start a vacation!!

WOD#1
6 Minute AMRAP
Thrusters (65lb) / Burpee Ladder
4, 8, 12, 16.... and so on...
(16's + 6 Reps)

WOD#2
(this followed WOD#1 with a 1 minute rest)
3 Minute Calorie Row
(53 Cal)

WOD#3
10 Min to Establish
OH Squat from the Floor
(115, 125, 135, 145)  <---- PR

WOD#4
15-12-9 w/5 Min Time Cap
- Power Cleans (105)
- Pullups
(16 reps left at the time of the cap)

WOD#5
- 20 Deadlifts (185)
- 25 Yd Plate Pinch Carry (25lbs each hand)
- 15 Deadlifts (185)
- 25 Yd Walking Lunges with 50lb Sandbag
- 10 Deadlifts (185)
- 25 Yd Plate Pinch Carry (25lbs each hand)
- 5 Deadlifts (185)
- 25 Ys Walking Lunges with 50lb Sandbag





Vacation Time

**Had to post some of the few dates I missed back in June/July for my archive**

June 29, 2012

Conversation between Hubs and I a few months ago...
Me: Hey look the Best of the East Eurpoa Qualifier is on June 30th, we should look into doing it.
Hubs: Um, arent we leaving for vacation to Pennsylvania on June 30th?
Me: Why yes... we are... BUT...
Hubs: But what?
Me: The competition is in Hartford Connecticut...
Hubs: Yeah
Me: So.... we have to drive right past the Hartford Civic Center on the way to Pennsylvania...
Hubs: Oh God...

Yes, so that is how it went... the next day we registered and we took off for Hartford a day early so we could spend the night, get a good night sleep and be rested up for our competition! After the competition the plan was to head back to the car and finish the ride to my family in Berwick PA.


WARMUP:
Mobility
Stretching
 

Its Nice

**Had to post some of the few dates I missed back in June/July for my archive**

June 28, 2012

Mr Joshua

**Had to post some of the few dates I missed back in June/July for my archive**

June, 27 2012


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.

WARMUP:
- 20 Walking Lunges
- 10 Ring Row
- 5 Handstand Kickups
- 10 Toy Soldiers
- 20 Hollow Rocks
Group: Mobility

WOD: Mr Joshua
5 Rounds for Time
- 400m Run
- 30 GHD
- 10 Deadlifts (165)
(26:40 Rx)

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Freakshow

**Had to post some of the few dates I missed back in June/July for my archive**

June 26, 2012

WARMUP:
3 Rounds
- 200m Run
- 15 Squats
- 10 Back Extensions
- 10 Grasshopper
- 15 Situps
Double Under Practice
Group: Squat Cleans

WOD: Freakshow
10 Minute AMRAP
- 5 Squats (from floor) 95
- 10 Pullups
- 20 Double Unders
(4 + 28 Rx)

SKILL/STRENGTH
Squat Cleans 3 X 3 (95lbs)

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Chipper

**Had to post some of the few dates I missed back in June/July for my archive**

June 25, 2012

WARMUP:
Row 500m
3 Rounds
- 10 Inchworms
- 10 Pullups
- 10 Spiderman
- 10 Pushups
Pigeon Stretch 2 Min Ea Leg
Group: Toes to Bar

WOD: Chipper
- 10 Toes to Bar
- 20 Air Squats
- 30 HR Pushups
- 40 Walking Lunges
- 50 Box Jumps
(5:02 Rx)

SKILL/STRENGTH
Death by Ring Rows
12 Min w/Becca

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Hero - Recovery

**Had to post some of the few dates I missed back in June/July for my archive** 

June 24, 2012







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Everyday Heros

**Had to post some of the few dates I missed back in June/July for my archive**

June 23, 2012

Everyday Heros was a comeptition held at CrossFit Route 1.

"EveryDay Heroes is a local nonprofit organization founded by Kendra, Mark and Francine Cecieta in honor of their father and husband William Cecieta, a fallen firefighter from Saugus.  EDH provides resources and educational programs for civil servants that actively serve their communities as police, fire, EMTs, and military personnel.

The EDH emergency fund’s goal is to provide financial assistance programs to support families and individuals in times of crisis, who have experienced financial turmoil due to the loss of life or a life-changing disabling injury that was sustained in the line of duty while serving their community. Financial assistance ranges from helping with basic living expenses to covering unanticipated expenses due to the loss or injury."

Seeing as how my family has been directly affected by an injury that had the potential to qualify for the help of this organization... and the respect I have for all of the men and women who serve our communites and keep us safe, this really hit home for me.

Hubs and I decided to compete as a team. We knew going into it that it was just for fun... we didnt care where we were going finish, how well we were going to do, but we knew we were going to give it our all and have a great time raising money for a great cause.

WOD#1
30-20-10
- 20" Box Jumps
- Clean (95/135)
- HR Pushups
(5:37 Rx)

WOD#2
7 Minute AMRAP
- 10 Deadlifts (135/185)
- 50 Yard Sprint w/25lb Plate
(5 Rounds + 11 Rx)

WOD#3
Partner 25 Yard Carry
Partner 25 Yard Wheelbarrow
"Chipper"
- 75 Kettlebell Swings (1/1.5)
- 75 Burpees to Plate
- 75 OH Weighted Lunges (24/45)
Partner 25 Yard Carry
Partner 25 Yard Wheelbarrow
*12 Minute Cap
(10:07 Rx)





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Stretch

**Had to post some of the few dates I missed back in June/July for my archive**

June 22, 2012

WARMUP:
3 Rounds
- Row 200m
- 5 Ring Dips
- 10 Squats
- 15 Back Extensions
- 10 Step Ups
- 5 Pushups
Group: Burpee Efficiency

SKILL/STRENGTH
Mobility
Stretching
4X250m Row sprints

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Good Morning

**Had to post some of the few dates I missed back in June/July for my archive**

June 21, 2012

WARMUP:
Row 500m
3 Rounds
- 5 Handstand Kickups
- 10 Scorpions
- 15 Squats
- 20 Good Morning

SKILL/STRENGTH
Mobility
Stretching

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Stick

**Had to post some of the few dates I missed back in June/July for my archive**

June 20, 2012

WARMUP:
3 Rounds
- 30 Double Unders
- 10 Ring Rows
- 10 Inchworms
- 10 Spiderman
2X9 Fundamentals
Group: GHD

WOD: Stick
Run 400m
18-15-12-9-6-3
- GHD
- KB Swing (1.5 pd)
(11:39 Rx)

STRENGTH/SKILL:
OH Press 5-3-1
70 (5), 80 (3), 90 (1)

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Alienator

June 19, 2012

WARMUP:
Run 400m
3 Rounds
- 4 Turkish Get-Ups
- 8 Pistols
- 12 Toes to Bar
- 16 Grass Hoppers
Run 400m
Group: KB Shoulder Stretch
Burgerner Warmup

WOD: Alienator
3 Rounds for Time
- 10 Snatches (65)
- 10 OH Squats (65)
- 20 HR Pushups
(6:33 Rx)

SKILL/STRENGTH
Death By Cleans
- 11 Minutes (95lbs)

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4000m Row

**Had to post some of the few dates I missed back in June/July for my archive**

June 18, 2012

WARMUP:
3 Rounds
- 10 Burpees
- 10 Pullups
- 10 Back Extensions
- 10 Wall Squats
Group: Junkyard Dog 2X3
9 Fundamentals w/PVC

WOD: 4000m Row
for time w/partner - 250m ea
*no partner 8, 250m Intervals
w/1 min intervals
(14:40)

SKILL/STRENGTH
Back Squat 5-3-1
160 (5), 180 (3), 200 (2)

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Sunday

**Had to post some of the few dates I missed back in June/July for my archive**

June 17, 2012

Sunday Rest Day

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Strength

**Had to post some of the few dates I missed back in June/July for my archive**

June 16, 2012

WARMUP:
Run 400m
3 Rounds
- 5 Pushups
- 10 Shoulder Dislocates
- 20 Walking Lunges

SKILL/STRENGTH:
- Turkish Getup 3X10
- Clean
     High Hang 3X5 (65)
     Hang 3X5 (65)
     Clean 3X5 (65)
- Clean/Jerk/OH Squat
(105, 125, 135) X1

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Black Betty

**Had to post some of the few dates I missed back in June/July for my archive**

June 15, 2012

WARMUP:
3 Rounds
- 20 Double Unders
- 10 Grasshoppers
- 5 Pullups
- 10 Burpees
- 20 Squats
1 Min Pigeon Stretch Each Leg
Group: Row Progression

WOD: "Black Betty"
4 Rounds
- Row 250m
- 20 Wall Balls (unbroken)
(9:20 Rx)

SKILL/STRENGTH:
Deadlift 3-3-3+
175, 205, 230

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Tuesday, October 9, 2012

Elizabeth

October 3, 2010






WARMUP:
4 Rounds
- Row 250m
- 10 Man Makers
- 10 Back Extensions
- 10 Ring Rows
- 10 Med Ball Cleans

WOD: Elizabeth
21-15-9
- Power Cleans (95)
- Ring Dips (GHD Dips)
(8:28)

STRENGTH/SKILL:
- Rope Climbs 3X3
- 50 Hollow Rocks (day 24)

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Hello Nicole

October 2, 2012

Meet Nicole... again...


This is a dual purpose image today. One, because the woman in the image is cleaning. She is clearly showing the 3 stops for the 3 stop clean that we worked today for the Oly session. Two... and even better, the woman in the image is "The" Nicole that the WOD we did today is named for. CrossFits very own Nicole Carroll, one of the original nasty girls.

We did Nicole a while back in July and I can clearly remember the day. I remember struggling through the pullups and switching (with M's instruction) from the bar with tape to the bar with no tape. I wad determined today to perform better than before and have a consistent amount of reps unbroken for the pullups. I had it in my head through the whole WOD and would not let go of that bar until I hit 10 reps each round. Next time I just have to run a little faster, or hang on longer and get that number up again! Overall, very happy with my 3rd meeting with Nicole.

WARMUP:
2 Minutes Double Under Practice
3 Rounds
- 5 Inchworms
- 10 Spidermans
- 15 Abmat Situps
2 Min Squat Sit

GROUP OLY:
3 Stop Clean 5X2
(85lbs)

WOD: Nicole
20 Minute AMRAP
- Run 400m
- ME Pullups
(10, 10, 10, 10, 10, 10 = 60 Rx)

SKILL/STRENGTH
- Back Squat
2X5 (155) 1X5 (185) 2X3 (195)
- 50 Hollow Rocks (day 23)

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OH I love to Squat!

October 1, 2012

I have been really happy with all the Oly lifting that I have been doing lately. I typically have my skill sessions on Thursday nights and Saturdays where I work Oly, but M has been adding a lot of group oly every day and there has been quite a bit incorporated into the WODs. I feel like my technique is improving and with M and K able to watch us as we break down the movements slowly it has really been helping a lot. Today we worked 3 stop snatches again. I have been trying to creep up my weight for the skill session slowly than go at the heavier weight during my skill session on other days. I want to be sure to get the technique perfect before going too heavy and not being able to turn back.

It always makes me a happy lady to see OH squats in a workout. I realize that probably makes me pretty strange amongst most people. OH squatting isnt really a "favorite" for many. Todays WOD was pretty heavy weight for them, but I was determined to Rx it and I was determined to get all 21-15-9 rounds unbroken for them. I had that in my head from the get go and thats all it took. I powered through as hard as I could. for each of the rounds I snatched the weight right up and found a focal point on the floor. Once I was locked in I got all of the reps unbroken! Felt amazing.

Another great day a CFW!  Found this image and it make me smile... when my two worlds collide!!


WARMUP:
Row 500m
3 Rounds
- 5 Pushups
- 10 Wall Squats
- 5 GHD
- 10 Toy Soldiers

GROUP OLY:
- 3 Stop Snatch 5X2
35, 75, 95 (3)

WOD: Thetic
21-15-9
- OH Squat (85)
- Toes to Bar
(6:55 Rx)

SKILL/STRENGTH:
- Push Press 5X3
85, 105, 125, 130, 135
- 50 Hollow Rocks (day 22)

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Cheese Food?

September 30, 2012


SKILL/STRENGTH
50 Hollow Rocks (day 21)

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Must Lift

September 29, 2012

Man oh man was I excited to get my package in the mail at work today!! Right away I got so excited for my first lifting session that I could wear them for! I knew it was going to happen today!! I have been wanting to get some lifting shoes for a while now and have talked to Hubs about it. When we went to Garage Games, Again Faster was there as a vendor. They had their new lifting shoes on display and they caught my eye... ok, I will admit, it was a little because they had green and grey shoes out there... but also because of the craftsmanship and the price. They looked to be pretty close to the Rizzo Olys that a few of the ladies have at CFW. They are really happy with them so I thought if these were made similar than I would be golden with the price. So I inquired with Again Faster and come to find out they are actually made by the same people that make Rizzos. They are all hand made and hand crafted... so they are also the same quality. The major plus is the fact that they are returnable if they dont fit.. Again Faster was great to deal with and I am VERY happy with my new Oly's!

Arent they Beautiful!!

I was so very happy with today's performance at the gym. Went in and M had a great strength session and WOD planned! I strapped on my lifting shoes and went to work!! What a day!!

WARMUP:
2 Rounds
- 10 Lunges
- 10 Inchworms
- 10 Around the World
- 5 Dead Hang Pullup
- 5 Handstand Kick Up

OLY:
- Snatch 7 X 1
(85, 95, 105, 115, 120F, 120F, 120F)
- Clean 7 X 1
(120, 135, 145, 150, 155, 160 PR, 165F)

WOD:
Every 30 Seconds for 10 minutes perform the following
- 1 Power Clean (105)
- 1 Hang Clean (105)
- 1 Push Jerk (105)

SKILL/STRENGTH
- High Bar Back Squat 7 X 3
(155, 160, 160, 165, 170, 170, 175)
- 50 Hollow Rocks (day 20)

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