Saturday 6/27

Muscle up Biathlon

400m run
18 MU
400m run
15 MU
400m run
12 MU
*every time you come off rings, run 200m

17:18

Friday 6/26

A. Snatch @ 90% - 5-7 singles - Just worked up to 180# and failed a bunch there. Hit 170# twice

B. Clean and jerk @ 90% - 5-7 singles - 195#x4, went for 200# a few times and was just a fail bail

C. Front squat @ 85% 2-3x3 - 185# This was alright
+
That Ol' Chipper with Kal and Amanda
40 MU
50 DL@ 85#
60 CTB
70 PC @125#
80 PU
90 PS @95#
100 T2B

Dont know when we finished, but we did pretty alright

+
3 rounds of synchronized
30 sandbag squats
30 burpee over sandbag
Done

+
1 min AB sprint
Held 670 then dropped to 640 then 601 at the end

Wednesday training + life reflection 6/25

So, since this is my blog and I can do and write whatever I want in this I decided I was going to write a little reflection post for myself so that when I look back at this time, Im reminded to not falter in the face of adversity because I've already been dealing with it.

If anyone should be reading this part, know that I am not truly miserable, I can distinguish when days are just bad and clustered together and that I can find happiness in the littlest things lately. It may take a minute of pouting and inner monologue but I find it.

Today I woke up at 5:15am for my first session. I also woke up at 5:15 the day before and the day before that. Im tired, Bry is tired, I didnt know what day it was when I woke up. Trained from 5:50am-8:10am, got on the train at 8:33am, got to work at 9:37am, worked all day on an ad that was suppose to be released to print by the afternoon. When I usually leave work at 5:30pm to catch a shuttle to the train station, my boss who flew in from LA wrote an email saying to stay until he got there so we could talk about a presentation due the next day. Stayed at work until 6pm. Caught a 6:10 train, got to Milford by 7pm, celebrated Bry's dad's birthday. Got home by 8:30pm to find that our a/c is broken and we only have 1 window that we can open in the apartment.

I freak out because the day has been long, it is now really hot in the apt, Im afraid I wont sleep and I still have to do a 60min row. I cry, I hop on the rower at 8:51pm. I finish by 9:50pm. Bry and I eat dinner, do laundry, and go to bed. I wake up Thursday morning at 6am to leave by 6:30am. I am at work at 7:30am because my boss needed me here early.

Where I was going to rant and cry and invite everyone to a pity party Im simply going to say that it is my choice for all of this. I chose to move and take a job, I chose to train and dedicate myself to my dreams and it takes a ton of sacrifice. These days are tough trying to juggle the stresses of life with the stresses of training for the Crossfit Games. But I wanted to be a Games athlete. It was my dream to do this and while it may feel like my small little world is crumbling around me, I know that I have gained a ton of support and have a great band of people by my side willing to make sacrifices of their own to make my dream work. There is a bit of selfishness to this, I get it, I dont necessarily like it, but sometimes when you want to accomplish something so big, selfishness is what it takes.

There are now 26 days standing between California and the Crossfit Milford team. I know that each of my teammates have sacrificed a lot to make that come to life. I also know that others version of sacrifice is different. It could be money, emotional support, wear and tear on their vehicles, countless missed occasions, water at weddings, switching geographic locations, but above all everyone has given up their time.

So, the world doesn't owe me anything because I chose my lifestyle, and I should stop thinking it does every time I stub my toe on life's coffee table. Everyone has given up something. Everyone knows whats required of them to get to the point where they need to be in order to have a goal as big as compete in the Crossfit Games. Its not easy. It takes a while to learn and some may never learn it. Thats OK. Its not wrong. Its just knowing what you have to prioritize above all else when adversity knocks on your door and punches you in the dick.

I dont know of a cheeky way to sign this little venting moment out, but if youre still reading this and you happen to feel discouraged, know that later on you can look back in another time of peril and say "well, shit, if I got through all that nonsense I sure as hell can get through this"

Now for training...

A.  Snatch pull + Hip Power Snatch; 1+4 x 4 sets - Stayed at 75# here. Shoulders and grip were beat today. Tried to work not being "lazy"

B.  BB front rack walking lunge steps x 10 x 3 sets *tough - 115#, 125#, 135#

*after each set do 2 rope climbs - 15 ft. with legs.. 2 pulls max here - Done

C.  GH raise x 8-10 x 3 sets - Done

+

gymnastics work - Did Monday's gymnastics. Completed all dips strict. Went UB on the kipping 20 portion. Completed the run/hs walk.

PM

60 minute steady row.. keep HR under 140 BPM - 13,096 Stayed at 138-140 spiked to 150 the last few mins

Tuesday 6/24

AM

A.  BN jerk grip power jerk + OHS; 1+1 x 4 sets - 155#, 165#, 175#, 185#

175#

185# a bit of a walk through

B.  SJ x 1 rep @ 85-90% EmOM x 3 - Was suppose to be between 190#-220# but stayed at 185# because I didnt have much of a warm up and my shoulders have been feeling less than stellar lately

185#

+

10x hang power snatch @ 40% of snatch

rest 20 sec.

12 strict HSPU

90 sec. row - goal is 400m

rest 2 minutes x2

First rd - 75# snatch/UB/410m

Second rd - 75# snatch/UB/420m

rest 5 minutes

10x hang power clean @ 105#

8 muscle ups. unbroken here

rest 10 sec.

200m shuttle sprint (50m out and back x4)

rest 2 minutes x 2

Done. Mu went 7/1 and 6/2 due to the slipperyness that was the gym. Everything felt fine, just hand slipped through both times.

PM

30 minute run for max distance

stop every odd minute and do 5 burpees

*with a 10# vest on

2.46 miles

What fun!

Monday 6/22

Couldn't make it in this morning. Somehow crammed everything into a little over an hour. Efficient? Yes. Smart for recovery? Not at all.

A.  High Hang Snatch x 4.3.2.2.2 - off feel.. start @ 50% of snatch for set of 4 reps - 95#, 105#, 125#, 135#, 145#

145#

B.  Back Squat; 85%x3x4 sets - 215# Ughhh

+

30-20-10

UB pull ups

UB wall balls, 14# to 10 ft.

6:23 #UNBROKEN

+

“DT"

9:10

I know what youre thinking, "why did this hoe take so long?!" Well, it is because I went straight from the previous workout immediately into this. After the first round there was a solid minute of debate between Bry and I if I should actually be doing this. I just kept doing it. I dont think I broke up much besides the standard 11 DL into 1 DL in the HPC thing.

Life things:

- Tons of stress these past few weeks. Work place tacking on things at the last minute/working on weekends + building a new room onto the apt + maintaining healthy relationships with boyfriend/family/friends is becoming impossible + countless birthdays/weddings/events + doctors appointments = me a crying mess trying to make everyone happy

- Parents are tons more supportive of the sport and where its taking myself and the team so thats cool

- I got a lot of t-shirts sold over the weekend (yay)

- Im worried about money a lot lately because I forgot to submit my timesheet and as a contracted employee they treat me like shit and dont help remedy the problem

- Ive come to accept the long runs/rows/hellish metcons I have on Tuesdays/Wednesdays so my mental game is on fleek there

- Im scared of California. Not the Games. California. I feel like everyone there talks slow, sells or uses cocaine, is a liar, is apart of a motorcycle gang, is an annoying hippie, and is greasy.

Friday 6/19

AM

A. snatch RDL into shrug/toes: 5sets x 5 @ 90%snatch - 155# barf

-move through this slowly, even the shrug/toes; exaggerate straight, no lean back

-alternate between A(snatch RDL) and B(snatch)

B. snatch - x5 singles @ 80-90% - 155# felt good so went to 160#, 165#, 170#

155#

170#

C. front squat

3 @ 70%(3 second pause in bottom on each rep) - 150#

3x5 sets @ 82%(NO pause) - 175#

3 reps @ 70%(3 second pause in bottom on each rep) - 150#

finisher work: - steady effort

3 rounds

100 double unders

20 pull ups

rest 60 sec. bt. rounds

About 2 mins a round

First round UB DU and 10/10 PU

Then UB everything after that

Couldn't make it back to the gym today because my work likes to cause me great unhappiness so I went swimming instead...

15 minute steady swim in pool - Done

+

100m swim

rest 60 seconds

x4

1:39, 1:36, 1:36, 1:40

+

15 minute steady swim in pool - Done

Wednesday 6/17

AM

A.  OHS + drop snatch x 2+1 x 5 sets - 105#, 105#, 95#x3 I dropped the weight down so it wouldnt be a snatch balance

95#

B.  High Hang Snatch x 5x5.. building from last week - 95#, 100#, 105# - fail on 4th one, 105#, 110# but I did this as a hip snatch...idk why I read it that way. I cant read.

105#

B.  1/4 FS @ 100%x3x3 sets.. hold 10 sec. on last rep - 215#

+

gymnastics work - Done and some kipping practice

PM

60 minute amrap - staying in AeT zone

100 cal on AB

2K row 

200m FW @ 35# per hand

2 full rounds + 74m row

Tuesday 6/16

15 minute run - getting progressively faster each 5 minutes  

Decided to take this run over my lunch break. Didn't have the time or geographical knowledge of the area to get this part done.

+

2 mile run for time - 17:32 pretty pathetic run time compared to what Ive done before. First time running around in Stamford though. Now that I know the route I should be better prepared with pacing faster.

+

15 minute cool down run - Done

A.  SJ x 2 reps @ 80-85%x 5 sets - Stayed at 180# the jerks felt fine, but the re rack was killing me

B.  Power Clean + Clean; 1+1 x 5 sets  @80-90% of PC max - 150#x3, 160#x2

150#

160#

+

10 TnG DL @ 50% of max - 170#

2 minutes on the aB - get 30 calories - DONE

rest 3 minutes x 3

+

10 PJ @ 40% of max - 90#

2 minute alternating 5x burpees - Did with the ol' Bry guy

rest 2 minutes x 3

Monday 6/15

AM

21-15-9 CTB pull ups

20 RkC kb snatch @ 55# (10/arm)

9:40 just went and got this over with...mid way through was attacked with vom inducing cramps, but I did it! First set of CTB was 15-6. Second set was 5-5-5, Third set was 3s.

+

A.  Snatch push press x 5 x 3 sets - 115#, 125#, 135#

135#

B.  Snatch x 2 singles on the minute x 5 minutes @ 80% - 145# missed the first one, then another one in my third round. I felt so tired in my arms going into this.

4th minute of 145#

C.  Back Squat; 80%x3x3 - 200#

PM

3 rounds for time

75 double unders

50 air squats

15 strict HSPU

5 rope climbs - 15 ft.

16:45

This was a weird workout because the stimulus changed from aerobic to battery so, Im not sure how I should have felt but it was good.

First set of DU went 68 - 6. Second and third set UB.

Strict HSPU went all 5s from the start. Rope climbs felt good too.

Saturday 6/13

AM
open water swim 12x of run 25 yards on beach into and through waves, swim 30 strokes then come back - rest 30 sec. between efforts - Done! We even saw a family of horse shoe crabs swimming

PM
warm up-
800m run w/ “worm”..tie rope through it..
every 100m stop and as a unit do 10 air squats and 5 burpees over the “worm” @ the same time - Done!

+

A. push press - 5sets x 5 @ 50% jerk - 115#

B. power jerk - 5sets x 3 @ 70% - Shoulders were smoked...built from 125#, 135#, 155#, 160#, 160# (that was 70%)

160#

+

EVERYONE DOES THIS TOGETHER
alternating E2MOTM x 20 minutes
*50 ft. handstand walk - every must walk this distance together @ the same time
*partner HSPU - 1 rep while one person holds x 5 reps each
 Done! Brendan and I did strict HSPU

+

6x400m runsodds are 100% effort with 1 minute rest, evens are same but weighted 45/25#, rest 30 seconds

Done! And I didnt even do bad!

Everyone said fuck it to the last workout because of time and tiredness. Sorry :/

Friday 6/12

Friday was a hormonal nightmare of terrible feelings

A. snatch RDL into shrug/toes: 5sets x 5 @ 80%snatch - 145#

-move through this slowly, even the shrug/toes; exaggerate straight, no lean back

-alternate between A(snatch RDL) and B(snatch)

B. snatch - x2x5 @ 70% - 125#

C. front squat

1set x 3 @ 70%(3 second pause in bottom on each rep) - 150#

8 x 3 @ 80%(NO pause) - 175#

1 x 3 @ 70%(3 second pause in bottom on each rep) - 150#

-1 set every 3-4 minutes

175#

+

gymnastics - Done

PM

6 minute amrap
10 burpee box jump overs, 24/20"15 DL @ 225/15520 pull ups25 wall ball shots, 30/20#30 double undersrest 4 minutesx2

This got all fucked up. Didnt know we started at the 1:00 and ended up stopping cause I thought we were done for a good 20 secs the first round...I think I got 1 rd plus 9 DL

Then the second round Ryan says to start where you finished off...sooo...I think I got 1 rd plus...Im not sure. It was tough though.

The afterward I just did the burpee MU on my own. Sadly I only made it to 15 in 5 mins.

Thursday 6/11

20min continuous swim
Done

Wednesday 6/10

AM

A. OH Squat + drop snatch -x2-1x5 @ 60-70%snatch - 105#, 110#, 115#, 120#, 125#

-alternate between A(OH squat/drop snatch) and B(high hang snatch)

-drop snatch video https://www.youtube.com/watch?v=lLUEXameEkw 

125#

B. high hang snatch: x5x5 @ by feel - 75#, 80#, 85#, 90#, 95#

-high hang position = short, straight dip(shoulders stay over the hips/completely upright torso)

95#

C. front 1/4 squat - 4sets x 5 @ 80-90% of clean x5x4- 175#, 180#, 185#, 195#

-10 second hold in standing position on last rep of each set

PM

45 minute bike - Done! I think this was maybe closer to an hour

Felt so nice to take the day and mentally recover from the day before.

Tuesday 6/9

PM

60 minute amrap @ 80%

2K row

2 mile run

2 full rounds

A sobbing mess. Work/commute life got the best of me today. Want to be the best athlete I can be. 10 hour work day at a desk isnt helping. Ran my first mile on the true form and was completely defeated by it.

Monday 6/8

I needed to get the little workout over with cause I was salty about doing it. I also flipped it accidentally and did power cleans first...then dips. Also, my dipping hurt today in my chest. Idk if its cause I havent dipped in a while or Im just a little wimp, but it felt like I got a knuckle to the sternum a few times.

The cleans were awesome though. Went UB and cycled through them quickly. I didnt move it as much as I did when I went against Axel, but I came out of it with blown up arms.

AM

21-15-9

strict ring dip

pc @ 95#

7:21

+

A. snatch push press - 5sets x 5 @ 70% snatch - 125# wow. My poor arms

-hold OH lockout 2 seconds/rep, find "relaxed," support position(wrist back, shoulder down, elbow locked)

B. snatch + hang snatch(above knee) - 5sets x 1+2 @ 60-70% snatch - 105#, 110#, 115#, 120#, 125#

C. back squat

1set x 3 @ 65%(3 second pause in bottom on each rep) - 165#

 3 x 8 @ 75%(NO pause) - 190# this was 3 sets of 8 right? Tough!

 1 x 3 @ 65%(3 second pause in bottom on each rep) - 165#

165#

190#

PM

5 rounds

20 pull ups

20 cal row

15:13
First set UB...sets after that went 10-5-5 then 7-3-5-5
Just so frustrating to not be that tired but just unable to complete the movement cause the muscle is exhausted. I really cant put into words how much it angers me. Colin helped me through the workout with tips and then we did some drills afterward. It was helpful and appreciated.

Life things:

- I woke up super cranky and in a "cant even" mood for some reason

- Ive been carb cycling and its making my body feel better

- I feel like maybe its the heat/humidity or just me but breathing feels harder lately...or maybe its the push to breathe harder. Im not sure yet.

- Almost everytime I run WITHOUT FAIL my calves have been cramping up making it very, very hard to push through a certain point. I think I need to start taking magnesium again and perhaps more hydration

- Had a very much needed lazy Sunday

- Can you hire me? Cause Idk how long I can be at the desk life anymore. Especially after Paul's recent venture #thefuckits

Friday 6/5

Friday

AM

A. Split Jerk

 by feel x2x3sets - 135#, 155#, 175#

-start with 60% x2

 by feel x1x3sets - 185#, 195#, 205# - miss, 205# been a while since Ive done just jerks

195#

205#

B. Snatch: 70% x2x5sets - 125#

B.  Back Squat; 60% x 3 reps x 5 sets EmOM - 155#

*first rep is 25x1 tempo

+

gymnastics skill work - Done

PM

7-5-3

bar MU

FS @ 225/155 *taken from ground

3:47

Katie crushed this. She was so fast on the squats. I want those squats. The squats felt hard and slow. Ugh.

Bar MU went UB

-rest 5 minutes - must push a sled 100m @ 4/3 plates on it - 

Wth...this was tough

9-6-3

ring MU

DL @ 355/205

5:01

OK, I fucked this up. I went 9-7-5 accidentally and then realized it wasnt like that at the end when I only saw the ladies doing 3 deadlifts...oh well.

-rest 5 minutes - must push a sled 100m @ 4/3 plates on it-

Ok, it got better if I just kept moving

21-15-9

CTB pull ups

double unders (4x)

I dont remember the time for this because I ended up doing 11 CTB, then ripped my hand and went to ring rows. I finished a little ahead of Katie cause my DU were on fleek and UB

Wednesday 6/3

AM

Gymnastics work - Done

+

CTB pull up work - sets of 10 UB - hit chest each time total of 50 reps - with two 70# kbs for 20 sec hold prior

Set 1 - UB

Set 2 - 7/3

Set 3 - 7/3

Set 4 - UB

Set 5 - UB

A. BN Split Jerk + OH Squat(jerk or narrow grip)

 by feel x1+5 - 105#

 by feel x1+4 - 115#

 by feel x1+3 - 135#

 by feel x1+2 - 155#

 by feel x1+1 - 175#

Didn't feel like going heavy after all the gymnastics and pull-ups prior

175#

B. CDL: 80% clean x5reps x5sets, then by feel x3-5reps x5sets - 175#

175#

PM

45 minute steady run - got 5 miles!

Tuesday 6/2

AM

60 minute row - get 11K here - 12,869!!!!!!!!

PM

A. high hang clean +clean w/2 pos pause +jerk: by feel x (3+1+1)x3sets - 105#, 110#, 115#

-1second pause above knee and in catch of clean w/pause

B. high hang clean +clean +jerk

 by feel x(2+1+1)x2sets - 125#, 135#

 by feel x(1+1+1)x2sets - 145#, 150#

-up to no more than 70%

I forgot to video these...they were nice though ;P

C. Power Snatch

 2x5 @ by feel up to 75% - 105#, 110#, 115#, 125#, 135#

-anything more than the bar counts

-1 second pause above knee on 1st rep of each set, no pause on 2nd rep(regular snatch)

135# this looks a little weird to me. Am I suppose to be catching butt back?

+

6 muscle ups

8 kb swings, 30"

rest 10 sec.

30 sec. Hang squat clean + Hang power clean @ 65#

60 sec. AB - get 20 calories

rest 2 minutes

x3

I dont know necessarily how to track this workout...I did it...and it made me breathe 

I also have not been able to get 20 cals so for each round I was able to get to 16...

Sunday 5/30 & Monday 6/1 A new beginning

I didn't have time to come in the morning Monday and get most of the AM strength done. Did half the gymnastics Monday night and the rest Tuesday morning. Woof. Also, Im going to detail these blogs a bit more cause I feel like, this is my blog and Im allowed to do that and I also dont get too much of a chance to tell you (Jay) whats going on when its going on.

Sunday

45 minute mountain run

Every .5 mile do 50 air squats 

Got 3.5 miles and ended up doing 250 air squats

This was all Bryan's idea and idk why I did it because it hurts to walk down the stairs

Monday

C. Front Squat @ 75-80%x3 reps x 5 sets - 165#x3, 175#x2 felt strong and capable

+

3 rounds

15 thrusters @ 95#

15 CTB pull ups

7:30

It came down to actually having trouble with the thrusters. I just felt out of shape and like they were clunky and heavy. Bry said I guide it down and use too much energy there. CTB were on point. I need to do more stuff like this.

+

100 wall balls, 14# to 10 ft.

40 strict HSPU

20 PC @ 155#

17:37

I didnt sucker Liz into doing this, she just wanted to, so it was really nice to have her there for that push because shes good at this stuff. Went all 10s for the WB and I think ended around 5:30...HSPU felt bad after that. Stuck with 3s and 2s there and when Liz came off the wall before me I went to quick singles the last 7. Caught her in the PC. Those felt alright.

Some life things

- 3 Weeks before regionals my mom told me she hoped we didnt make it to the games. She hated and didnt understand crossfit. It made me feel really shitty. Now she has been a member at Stroud for 2 weeks, likes it, watched regionals and actually got emotional and started understanding what the hell we were doing. Its really nice to be able to talk to her about our training and the things involved with that. Im in a much better place with her as far as that goes.

- I was accepted onto Stone Cold's Broken Skull Challenge. They asked me to come out June 16-19 for filming and I had to decline because I didnt want to put myself in a position to get injured before the games.

- Trying to get a new job at Lauren's Whole Foods so I can be closer to home/not want to kill myself at work because of terrible corporate nature of things.

- Im excited for ocean swimming.

- Im almost positive you want me dead with this programming.