"Fran"
3:34
400m sprints x3 (3 min rest between)
1:38
1:36
1:35
GHD Sit Ups
3x20
Fran was 11 secods slower than last time:( I guess that's the sacrafice you make when you spend time on longer metcons for 4 months. Boo.
I did, however, discover during my sprints that my overall time ends up better when I sprint full out until burn out, even if it ends with a slow lung weazing jog, than if I try to pace it out. Plus, that makes me fitter anyway.
My new programming with Aimee doesn't start until she get's back from the Black Box Summit so I think I might try to get a few more storms in before then. I can't wait!
Thursday, November 19, 2009
WEDNESDAY @ Catalyst
Snatch
55x1x5
(121lbs/80%)
OH Squat
55x3
57x3
60x3
62x3
65x3
(143lbs)
4Rounds
10 Rope Pull Ups
10 P. Cleans (115)
10 Half Moons w/sand bag (25)
Me-10:23
I flaming heart going to Catalyst. I had Aimee put me through a metcon today and it hurt! My lungs burned they way they do when you first start doing CrossFit. Plus, it was full of movements that were unfamiliar to me which made it tough but exciting. I realized that even in CrossFit where you are constantly varying your movements and time domains, you still find yourself very comfortable with everything. It was so great to have a coach there pushing me through it, making me do something outside my comfort zone.
I've been getting so much stronger and better since going to Catalyst. I started doing the math and realized that the qualifiers are a little over 5 months away and it's time to get even more calculated about my training. After talking to Aimee and working out it was quite obvious that even though I've been very regimined about rotating through strength movements, periodizing to some degree, shuffling time domains and movements in my metcons, that I was still "coddling" myself as Aimee put it, without even meaning too.
So today I asked Aimee if she would do my programming for me and she agreed. I'm super excited about this. I think Aimee is a talented athlete and coach and I trust her very much. It is quite apparant that she knows what she is doing- Jolie has been under her since before the games, had an amazing performance, and coninues to get strong as shit. The whole atmosphere is full of serious athletes- Tamara, Jolie, me, just to name a few. It's nice to be around.
So, 5 months out. Time to crack down. It's NorCal No.1 or bust baby!
55x1x5
(121lbs/80%)
OH Squat
55x3
57x3
60x3
62x3
65x3
(143lbs)
4Rounds
10 Rope Pull Ups
10 P. Cleans (115)
10 Half Moons w/sand bag (25)
Me-10:23
I flaming heart going to Catalyst. I had Aimee put me through a metcon today and it hurt! My lungs burned they way they do when you first start doing CrossFit. Plus, it was full of movements that were unfamiliar to me which made it tough but exciting. I realized that even in CrossFit where you are constantly varying your movements and time domains, you still find yourself very comfortable with everything. It was so great to have a coach there pushing me through it, making me do something outside my comfort zone.
I've been getting so much stronger and better since going to Catalyst. I started doing the math and realized that the qualifiers are a little over 5 months away and it's time to get even more calculated about my training. After talking to Aimee and working out it was quite obvious that even though I've been very regimined about rotating through strength movements, periodizing to some degree, shuffling time domains and movements in my metcons, that I was still "coddling" myself as Aimee put it, without even meaning too.
So today I asked Aimee if she would do my programming for me and she agreed. I'm super excited about this. I think Aimee is a talented athlete and coach and I trust her very much. It is quite apparant that she knows what she is doing- Jolie has been under her since before the games, had an amazing performance, and coninues to get strong as shit. The whole atmosphere is full of serious athletes- Tamara, Jolie, me, just to name a few. It's nice to be around.
So, 5 months out. Time to crack down. It's NorCal No.1 or bust baby!
Tuesday, November 17, 2009
Sunday, November 15, 2009
Friday, November 13, 2009
Me and Daniel and a date with Nate.
Hey that rhymes.
Split Jerk
133x1x3
143x1x3
153x1x3
168x1x3
173x1x3
"Nate"
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB Swings (53)
Me-11 Rounds + 1 Musle Up (with 30 seconds to go:)
Daniel 11 Rounds- just in time
Sooo, I had my classes do Nate today and we ran out of Rx'd Kettle Bells so I offered to stay after and do Nate with Daniel. Let's just say he's my current nemesis. Cliff is hurt, and Golden... well, there's just no competition there anymore :) Yesterday, Daniel out Snatched me (er Cuban Pressed) by 2 pounds. So, in the CrossFit world where we are allowed to bounce snatches off our heads I suppose he beat me.
Today was a different day. I PR'd on Nate by 4 rounds. I need to learn to manage my last round a little better because I could have had 12 rounds. I panicked a little as we were running out of time and tried to rush my last muscle up which resulted in a waisted rep. By then, I would have needed to rest too long to get that last mu and then finish the remaining HSPU and KB Swings. I'm confident, however, that there is 12-13 rounds of Nate in my near future.
Nice job Daniel:) Golden, you better hurry up. You've got Murph AND Nate on your plate now buddy!
Split Jerk
133x1x3
143x1x3
153x1x3
168x1x3
173x1x3
"Nate"
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB Swings (53)
Me-11 Rounds + 1 Musle Up (with 30 seconds to go:)
Daniel 11 Rounds- just in time
Sooo, I had my classes do Nate today and we ran out of Rx'd Kettle Bells so I offered to stay after and do Nate with Daniel. Let's just say he's my current nemesis. Cliff is hurt, and Golden... well, there's just no competition there anymore :) Yesterday, Daniel out Snatched me (er Cuban Pressed) by 2 pounds. So, in the CrossFit world where we are allowed to bounce snatches off our heads I suppose he beat me.
Today was a different day. I PR'd on Nate by 4 rounds. I need to learn to manage my last round a little better because I could have had 12 rounds. I panicked a little as we were running out of time and tried to rush my last muscle up which resulted in a waisted rep. By then, I would have needed to rest too long to get that last mu and then finish the remaining HSPU and KB Swings. I'm confident, however, that there is 12-13 rounds of Nate in my near future.
Nice job Daniel:) Golden, you better hurry up. You've got Murph AND Nate on your plate now buddy!
Thursday, November 12, 2009
Someone special to me once said, "Jocelyn, it just gets better."
And you know what? She was right.
Snatch
103x1
113x1
123x1
133x1
143x1 PR!
148x1 PR!
F.Squat @70% (for speed)
163x2x5
Tabata Couplet
C&J (130) 5-4-4-4-5-4-4-4
Squat 19-15-15-15-15-14-15-17
*Movements were alternated between 20 second rounds-ie: first 20 seconds C&J, second 20 seconds Squat, and so on. There was a one min rest at the half way mark. Vero killed me on the squats today (she averaged like 19!), but I took the cake on the cleans at twice the weight:)
Snatch
103x1
113x1
123x1
133x1
143x1 PR!
148x1 PR!
F.Squat @70% (for speed)
163x2x5
Tabata Couplet
C&J (130) 5-4-4-4-5-4-4-4
Squat 19-15-15-15-15-14-15-17
*Movements were alternated between 20 second rounds-ie: first 20 seconds C&J, second 20 seconds Squat, and so on. There was a one min rest at the half way mark. Vero killed me on the squats today (she averaged like 19!), but I took the cake on the cleans at twice the weight:)
Tuesday, November 10, 2009
Sunday, Monday, Tuesday
Tuesday
Snatch
83x1
93x1
103x1
113x1
123x1
Snatch Grip P.Press (behind the neck)
83x5
93x5
98x5
103x5
108x5
50,40,30,20,10
KB Swing (35)
Double Under
Me-10:54
Monday
Back Squat
200x5
200x5
200x5
200x5
200x5
AMRAP 12 Min
3 Bear Complex (95)
2 Muscle Ups
6 rounds-12:53
*Bear Complex= 1 Power Clean, 1 Front Squat, 1 P.Press, 1 Back Squat, 1 Rack Jerk
Sunday
Olifting Day @ Open Gym
Snatch
Heavy Singles up to 138
C&J
Heavy Singles to 178
Snatch
83x1
93x1
103x1
113x1
123x1
Snatch Grip P.Press (behind the neck)
83x5
93x5
98x5
103x5
108x5
50,40,30,20,10
KB Swing (35)
Double Under
Me-10:54
Monday
Back Squat
200x5
200x5
200x5
200x5
200x5
AMRAP 12 Min
3 Bear Complex (95)
2 Muscle Ups
6 rounds-12:53
*Bear Complex= 1 Power Clean, 1 Front Squat, 1 P.Press, 1 Back Squat, 1 Rack Jerk
Sunday
Olifting Day @ Open Gym
Snatch
Heavy Singles up to 138
C&J
Heavy Singles to 178
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