Past 4 Days

Today:
Walked a mile or so then did HPC: 55,65,75,85,95,105(f),105(f),100(f)
Yesterday:
Great workout today...OHS x3 45,55,65,75,85, 95(x1),100(x1)(f)
5k row in 22:32...beat my old pr by about 3 min
Monday:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
I substituted 24 push-ups per round, and I forget my time. Was a great workout!

Sunday:
FS with Sylvia: 45,55,60,65,70,75,80,85,90,95,100,105,110(pr)

Hang Power Snatch

This morning I did 10 rounds of sprinting for about a min, resting 2 min in between each run

This evening worked on the WOD: Hang Power Snatch
33,38,43,48,53,58,63,68,70(f),70,72,75(pr)
6 min abs

3 Days

SUNDAY:
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
* used 75# for cleans, time: 21:45

SATURDAY:
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.
* used 55# for thrusters

FRIDAY:
Rest Day but went hiking at Dunbar Cave with Girls. Ellie and I walked the long path (1.9 miles) and Saedi got a free ride :)I was incredibly proud of Big Girl El...she said she wanted to take the long path and she did...even ran part of it. Another endurance diva in the making :)

C2

C2: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.

Fermentation

So, I've been trying to follow this strict diet called the Body Ecology Diet, and it focueses a lot on the importance of fermented foods, soaking grains & nuts, etc, and eating a ton of veggies and some protein. Thought this coincided well with yesterday's CFE article called, "The real truth about those healthy whole-grains." I don't know how to link it directly to my blog but it's an article worth checking out...fermentation is the key!

No pr's Today!

Back Squat Singles: 85,95,105,115,120,125,130(f),130(f)
Alternate WOD:Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Time: 25:17

Snatch

Dead-hang pull-ups x 3: 5,2,2

Perform 3 Power Snatches on the minute for 10 minutes.

*Start the clock. At the top of every minute perform 3 Power Snatches.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Used 53# with the intention of using 65#.I was having trouble with my snatch tonight. It felt heavy and I just wasn't getting the feel of it, so I went lighter than I had anticipated going into the workout. I have a feeling I'm still going to be feeling this one tomorrow, though...and just in time for back squats...grr!

CF Football

I've started following the CF Football workouts in an attemp to get more lifting in. Today I warmed up with handstand holds & then continued with:
4 Rounds for time of:
Complete the cycle 7 times
Power Clean
Thruster
Back Squat
Rack Jerk
After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)

I used 55# and I set the weight down between each cycle (which I just read I wasn't supposed to do and that my penalty was burpees...but that's not happening:).

Catching Up

I've gottat get back in the groove of blogging again!
Today: DL 5x5 95,115,135,155,175; 10 min abs
Yesterday: BS: 3x5 85#
SP: 3x5 60 failed on a couple
7 rounds for time of:
3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups
Only completed 5 rounds, I forget my weight, and substituted pull-ups
Monday: BS 3x5 80#
SP 3x5 55#
w/ Keri: Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.