DNF

Have participated in two CF competitions, and have been DNF twice. CF Houston Summer Challenge was a train wreck - not nearly strong enough on deads, heat was an absolute killer, and I was literally pale as a ghost I was so nervous. In way over my head, and did not help that the wkout was centered around one of my biggest weaknesses - the dreaded deadlift.

21-15-9

row for cals

225# d/l

lateral burpee

Recent CF Champions Oktoberfest Obliteration went better. Great weather and atmosphere, and I was in better shape and much less anxious. I had to repeat 7 reps due to less than perfect ROM. Had I not done that feel pretty confident I would have been middle to back of pack. All in all it was a very fun day and a great learning experience - got to spend morning with my best girl and met some really nice people. And breakfast at Taco Cabana after with Amy and Tracy Lev REALLY hit the spot. Anyway, hopefully one of these days I will at least finish one of the WODs in competition. Lots to work on...................

run 400

15 thruster, 135#

row 500m

15 squat clean, 155#

200 jump rope

15 squat clean, 155#

row 500m

15 thruster, 135#

run 400

Sat, 10-31-09

Absolutely beautiful Halloween afternoon

squat cleans
5-5-3-2
175-185-195-195

front squat
1x12
160

Metcon
run 800 3:20
25 situp
30 pistols alternating l/r
run 800 3:05

felt ok on cleans, lawn so littered with acorns made footing a little unstable, a little aggravated with myself for not getting under 3:00 on the 800s but could have been worse.

played "flag football" with boys between sets of cleans which consisted of me chasing boys across lawn in an attempt to pull plastic golf club tucked in the back of their shirts, the boys jointly invented the rules. Decorated their truck for Halloween after light, it was lit up like a Xmas tree.

Boys did very well earlier in day reading and counting, 1-100, counting by tens going very well, doing well on 1-20 in spanish

Fri, 10-30-09

Plan was to squat clean but front yard too soggy from rain so just ran 40 minutes around neighborhood. Jogging even one day a week tougher and tougher on knees and back.

Played with boys in front after school. Favorite game today was boys standing under tree with umbrellas as I threw Nerf FB into the tree to knock leaves and acorns on them. Loved it.

Went to Deer Park vs Pearland at Clyde Abshier. Oilers won 27-7. Cool night. Sat with Blairs first half and Morton's second.

Amy running 8 miles tomorrow early AM with Heidi.

Thur, 10-29-09

Middle of week three of CF strength bias program. Schedule varies but hitting deads, squat clean, back squat, press, weighted pullup one day per week. Adding 2-3 short met-cons on strength days (5-12 minutes) and leaving one day for a longer metcon (20min) and one day for some type of run - anything from LSD to some type of repeat. Also working L-sits and planks on run days.

AM at Pearland Y
typical warm-up then

Press
3-2-3-3-3
160#
1x12
60# dbs
hit foam roller and stretched during rest intervals

then did this chipper, ~23 minutes
25 lunge
20 DH pullup (awful, felt weak, varied grip)
20 box jump
20 double under
25 bar dip (forgot rings in car)
20 toes to bar
30 KBS, 70# (heavy, broke into three sets)
30 situp
30 hanq squat clean, 35# dbs
25 BE
30 WB (15# med ball)
500M row

as usual did not sleep well so felt really tired throughout, good news is that finished very strong on the WB and rowed ~1:45 which is not bad considering I was gassed and just felt a little weak today. The main site called for rope climbs at end but not an option for me so subbed row.

tonight - stretch a bit, more foam roll, ice back

Wed, 10-28-09

First post

My first ever wkout at a CF affiliate. Went to 0600 class at Clear Lake CrossFit, run by Ben Kauffman. 5 others in attendance. Very much enjoyed it, nice break from going it alone. Look fwd to going back for a WOD once every month or two

warm up if I recall correctly
2 rounds
10 pushup
10 situp
10 KBS
10 box jump

also did some of my typical warm up stuff, had a couple of pretty stable hand stands in parking lot prior to the wkout, felt solid

Ben led group through some prep work for the WOD using PVC
Frankenstein squats - never done them before
OVHD squats
various phases of snatch from the high hang

WOD was Randy
75 power snatch for time, 75#
5:21

my first time to do this one if I am not mistaken, felt pretty good, did not sell out completely but pushed pretty hard, very tough on the grip at the end, I did 25 unbroken to start, tried to focus on good triple extension throughout. Ben gave some good pointers on grip position and highlighted importance of getting hips fully open, not pulling too soon with arms