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08/20/2012 – Power Cleans and Helen

21 Aug

It’s the last week of our cycle and today was Power Cleans. I wasn’t mentally prepared for getting a PR because I missed last weeks cycle. I tried but failed.

Power Cleans: 63#(5)-83#(3)-93#(3)-103#(3)-113#(1)-120#(F)

Tim noticed that as I pulled the bar up, the bar was flying away from me. Steve said that same thing when I went to Catalyst on Saturday while practicing Snatches. Something to work on, especially if I want to go heavier. Everything felt good, I just wasn’t ready for 120#. 118 was my PR, so I didn’t want to do that again. Next time! Till then, I just gotta practice form with lighter weight.

For our WOD, we did HELL-EN!


For some reason I thought my PR before was right under 10, but I was wrong. The last time we did Helen(in May, I matched my PR of 10:24. I did pretty good the first two rounds, not getting of the pull up bar and going straight through with the kettlebells. The last round was touch. The run felt slow and mentally, I knew I had to get through the kettlebells. I’ve done more than 30 in a row before(multiple rounds), and this was JUST 21, so I had to get through it without putting the bell down. Success! Next was getting through the last 12 pull ups. I dropped 3 times. Argh! But I made it. 9:58. Forearms, hamstrings, quads were burning, but I did it! YAHOOOO!

Helen is totally mental. I have to fight through the pain, make sure grip is good for the pull ups, and just FINISH! Next time, unbroken is the goal!

I got to work and finished off my workout day with bench presses. 3×12 @ 73#

Great way to start a Monday.

07/30/2012 – New Cycle at CFPA

31 Jul

YAY, we start a new cycle today at CFPA and guess what we did as strength. Power Cleans! I was practicing them a bit on Saturday after my workout. Just a couple sets. So, I felt good getting into the groove of things. Of course, Tim pointed out that the bar is flying way ahead of me, and I need to keep it close. Another thing I’m trying to focus on is keeping my arms straight. No bend in the elbows as I’m pulling the weight up.

Power Cleans: 63#(5)-63#(5)-73#(5)-83#(5)-93#(3)-98#(3)-103#(3)

All the sets felt really good. Maybe I could of gone heavier, but I wanted to focus on form. Next time I will warm up with 75 pounds. Once I get warm up sets up in weight, I know I can reach PRs. My PR is 118#.

Here’s our WOD:

For Time:

  • 400m Run
  • 15 Burpees
  • 30 Kettlebell Swings(24kg/16kg)
  • 45 Wall Balls(20#/14#)
  • 30 Kettlebell Swings
  • 15 Burpees
  • 400m Run
  • I started with the 14# medicine ball, but after a couple reps in Tim gave me a 12# ball. Goal was to string them together and hit the 10 ft target. Ya, still couldn’t string them together as fast as I could. I was doing 3 at a time. I need to find a good rhythm and be in control of the ball. I can’t let the ball dominate me. LOL. Funny that we did Kettlebell Swings today considering I did 30 on the minute on Saturday. I had to break the last 30 kettlebell swings into two sets.

    Result: 12:41 using 12# medicine ball.

    At work, I did some quick bench press sets. 95#(6)-90#(8)-85#(10). Pretty much to failure with 2-3 minutes in between each set.

    Day 39 of 100 Day Push Up Challenge done!

    07/23/2012 – Good Eats

    24 Jul

    What a day. I’m freakin’ pooped and I couldn’t wake up to get to CFPA. I ended up just lifting at work and doing a 15 Minute KB AMRAP workout.

    15 Minute AMRAP

  • 10 Goblet Squats(16kg)
  • 10 Burpees
  • 20 Two Handed Swings(Russian Swings)
  • 10 KB Bent Over Rows(12kg)
  • Result: 6 Rounds

    Getting on the straight on narrow took a little bit of work, but I made it through. Especially since my Nutrition Coach sent me my new eating plan. Looks like I’ll be adding in more carbs one day a week to see how my body reacts. Then it’ll go to 3 days a week(strength days). 🙂

    After my workout, I had some chicken thighs, sweet potato, bok choy and kale, and blueberries.



    For lunch I had leftover salmon and bok choy. I also ate two more pieces of chicken thigh.

    My third meal was leftover roasted pork from the party and more kale. I added in a sweet potato because I didn’t have beans during lunch.


    I forgot to take a pic of dinner, but it was more chicken thighs with veggies.

    07/13/2012 – Good Eats

    14 Jul

    Today I went to the gym. I said I wouldn’t work out, but I was pretty undesiceive about it. I decided to do some bench press, front loaded reverse squat, and pull ups. I didn’t feel as though the workout was that strenuous. I was sweating, but not a lot.

    I was not really prepared today with food. I had to nuke my sweet potato at work, and it completely dried up. I had to go to starbucks and buy a banana. Here’s my breakfast.

    I went to Chipotle for lunch and got a carnitas salad.

    I got my hair tamed, and didn’t really have a snack. The only thing I had was Berky from Steve’s PaleoKits. I ate the jerky only.

    We had friends visiting from LA, and we picked up Chinese food. I munched on BBQ pork and Salty Steamed Chicken. I definitely ate too much protein with no veggies.

    07/02/2012 – Pistols and Renegade Rows

    3 Jul

    It’s a short week, but I have to keep my workout schedule the same. Today we worked on Pistols.


    I’m a bit wobbly with the 16kg. I have to remember to keep the core tight going up and push through the hell.

    AMRAP 12 Minutes:

  • 250m Row
  • 10 Renegade Rows(45#/30#)
  • 10 DB Power Cleans
  • Results: 3 Rounds + 211 m Row

    I tried to go as fast as I could with the row. I averaged under 2 minutes for the first round. The second two rounds werer shitty. The renegade rows were the hardest part. I tried the 30# dumbbell, but I couldn’t keep my abs tight and not move my shoulder as I was pull the dumbbell up. I decided to go with the 25# to make sure form was perfect. During the 3rd round, I was doing 1 rep at a time. That is how much it sucked!

    Once I got to work, I lifted with bench press and back squats. I was going to do Front Squats but didn’t want to irritate my elbow again.

    Bench Press: 90#(7)-85#(9 reps, almost 10 because I clipped the holder)-75#(14)

    Back Squat: 65#(10)-85#(10)-95#(7)-115#(5)-125#(7)

    Once that was done, I busted out my 11 push ups for the 100 Day Push Up Challenge. Ouch!

    06/18/2012 – Monday’s WOD

    18 Jun

    My elbow flared up again after doing deadlifts on Friday. I took it easy today, so no big PR on snatch. I doubt I’ll ever get a PR unless I really work on this movement consistently. And I could quite possibly be okay with that. Just doing 63# for a couple of sets got me sweating.

    Snatch: 53#(5)-63#(5)-63#(5)-68#(3)


    3 Rounds For Time:

  • 400m Run
  • 10 DB Bear Crawls(40/30#)
  • 10 DB Hang Clean
  • 10 Knees To Elbow
  • 10 DB Bear Crawls
  • Result:10:06, used 25#

    I could of used the 30# weight, but decided that it would not be a good idea if I wanted to lift heavy on Wednesday. Everything felt fast except for the knees to elbow. I still can’t string them together. Good WOD to get the gunk out.

    Once I got to work, I still did my bench session. Here was my workout:

    Buy In: 20 GHD Situps
    Bench Press: 85#(10)-80#(12)-75#(10)
    Gravatron Dips: 3×10
    Cash Out: 20 GHD Situps

    I was shooting for 14-16 reps on the last set of bench press, but failed. My setup for the last set wasn’t done right, and I didn’t rest enough between the 2nd and 3rd rep. It felt good, even though my elbow was still bothering me. Time to ice and roll out tonight.

    05/21/2012 – Push Jerks and Helen

    22 May

    It’s our last week in this cycle, and we worked on Push Jerks today. My PR was 118 years ago(2010). I haven’t gotten past it since then because of being pregnant. Unfortunately, I didn’t plan out my sets, so I didn’t PR today. Just matched it.

    Push Jerks: 63#(5)-83(93)-93#(3)-103#(2/1)-113#(1)-118#(1)

    118# actually felt good, and I should of tried to add more weight. We were out of time. And I had to mentally prepare for “Helen”

    Helen, 3 RFT

  • 400m Run
  • 21 Kettlebell Swings(24kg/16kg)
  • 12 Pull Ups
  • 10:24 RX’d

    I wasn’t quite sure what my PR was, but I knew I wanted to try to get sub 10. That means that I had to do EVERYTHING UNBROKEN. Well, it looked good until the second round of pull ups. I had to jump off in the middle. I didn’t really have to, I just couldn’t fight the burn.

    Then when I came back from the run for the 3rd round, I dropped the KB at rep 14. By the time I finished the Kbs, there was 20 seconds left for me to do 12 pull ups to meet my goal. Of course, if I fought through the pain and got a good rhythm then maybe I would of gotten 10 minutes. I dropped off the bar 3 times! 😦 Funny though, because I actually matched my PR from 2010, which is the best time yet. Again, before I was pregnant w/ Lil’ AMRAP.

    I guess today was match my PR day. I’ll take it, for now. Good day at CFPA.

    I got to work and quickly did some bench press sets. Feels like I’m getting stronger with bench. Hopefully I can up my top set soon by 5 pounds.

    Bench Press: 90(6)-85(10)-75(13)

    I hope you got your butt moving on Monday. It’s a great way to start the week off right! I definitely cannot wait for the long weekend ahead.

    05/07/2012 – Run with Heavy Object WOD

    8 May

    Yes, that was what we were greet with this morning at CrossFit Palo Alto.

    “Run With Heavy Object”

  • 30 Sandbag Ground to Shoulder
  • Run 400m with Sandbag
  • 30 Wall Balls(20/14#)
  • Run with Wall Ball
  • 30 Plate Ground to OH(45/35#)
  • Run with Plate
  • 30 Kettlebell Swings(32/24kg)
  • Run with Kettlebell
  • Everything was difficult. Everything was hard to run with. I put down the kettlebell so many times while walking to switch arms. That killed my time. Everyone else killed the workout! Still loved it though.

    Result: 25:51 RX’d

    Afterwards, I got to work on did Bench Press and Push Ups.

    Bench Press:

  • Warmup: 46#-65#-75#
  • RPT Rep Scheme: 90#(6)-85#(10)-75#(14)
  • Push Ups: 16 reps, 17 reps

    I did the same weights as last week, I just wanted to get the reps higher. That worked for the 85# and 75# weights.

    04/30/2012 – PJs, DUs, and BPs

    30 Apr

    Hello Monday, why do you have to come so soon? Can’t I get an extra day to do nothing? The only reason why I actually like Mondays is because I get to workout. BTW, I’ve lost 1 pound since starting the Leangains protocol. I’m pretty happy about that considering I’ve been able to eat a lot of what I want and like. Slow and steady will probably win the race for me.

    We started a new cycle today and we were greeted with Push Jerks. Here were my loads for the day.

    Push Jerk: 63#(5)-73#(3)-83#(4)-93#(3)-103#(3)

    I have to remember to setup properly and have the core tight. The heavier I go, the more I will feel it in my back if I don’t setup right. I have to remember to be explosive too.

    3- 5Minute Rounds:

  • Row 400m
  • Max Double Unders
  • 1 Minute Rest
  • Result: 160 Double Unders

    This wasn’t easy, and I ain’t no speed demon like Fitbomb who got over 250 DUs. Sigh.

    I got to work and quickly did my bench press sets. I did a 3×5 warmup set working up to 75#, and then hit the bench press RPT style.

    Bench Press:90#(6)-85#(10)-75#(12)

    Every week I’m trying to raise my bench by 5 pounds. We’ll see how it holds. I pretty much went to failure with the 90# weight, and thank god I had a spotter there. To finish up, I did 2 sets of 16 bodyweight push ups(chest to deck). This will help me with Murph.

    I hope everyone started their day off right like I did. This workout left me energized for a busy busy day sitting at my desk.

    04/26/2012 – Pull Ups, Christine, and Bench Press

    26 Apr

    Another good day at CrossFit Palo Alto. The Five Tribe is dwindling a bit. We had about 8 people show up to class today. Where is everyone?!?!

    Today we worked on pull ups for the last time in this cycle. Here were my loads:

    Pull Ups: BW(5) – BW+12#(3) – BW+15#(3) – BW+20#(1) – BW+25#(1)

    I should of made a bigger jump with the dumbbell, but on the 15#x3 I felt a bit weak. Nonetheless, 25# felt good. I wanted to do 30#, but ran out of time. You kidding me, I saw our WOD on the whiteboard and decided to save my energy. LOL

    Last time we did Christine was in 2010! So long ago! I got 14:01 but never wrote down the weight that I used.

    Christine, 3RFT:

  • 500m Row
  • 12 Deadlifts(BW-113#)
  • 21 Box Jumps
  • This WOD looks easy on paper, but once you step off of the rower and start deadlifting, you sure feel those hammies. Then onto box jumps?! No rapid fire for me. For the rower, I noticed that if I hold the lever at my chest for a full second, I’ll keep the same average without jumping all over the place. I rowed at consistent 2:15 average on my 3rd round, and I actually counted in my head “1 sec”. Of course, the second round of rowing was the worse. I was all over the place, and of course not fast enough. Nonetheless, I was able to do the workout in under 15 minutes.

    Result: 12:56 RX’d

    Once I got to work, I quickly did my bench press. Bench press is usually for Fridays, but I plan on doing a long run(5.5 miles) tomorrow, so I don’t want my legs to be too tired. I warmed up with dumb bell bench presses at 40#, 50#, 60#. I used the dumbbell bench press at first because my coworker was using the squat rack. Once he finished, I was ready to get onto the bar and rip out my sets RPT style.

    85#(6) – 75#(10) – 65#(14)

    There’s a definite improvement from last week. I went to failure with the 85#, and felt my back coming off the bench a bit. I don’t think that’s a good thing.

    Anyways, good workouts all around. Hope you are doing something active today! Get out and enjoy the sun while you can.