Fri, 10-29-10

0600, Pearland Y

Metcon
9-6-3
thruster, 80# DBs
dead hang pullup
dip, 50# DB

10:40. Everything broken but pullups. Subbed pullups and dips for muscle ups. Should have gone a little lighter on thrusters and dips so I could have gotten them unbroken, turned into more of strength WOD, pretty stinin' heavy for me.

Strength
bench press
10-8-6
185-205-225
3 sets
8 dead hang chinups
8 standing calf raises
15 toes to bar

stetched and rolled throughout

Thur, 10-28-10

Rest

Went with boys on class trip to Houston Zoo. Great weather. They were thrilled to be able to ride the bus.

Last practice of fall ball season was fun, coach let them play lots of home run derby, they had a blast.

Wed, 10-27-10

0530, Pearland Y

Metcon
5 rounds
row 250M
10 x 135# front squat
15 incline board sit ups
20 box jumps, 20"

~19-20 min. Pretty tough WOD. Decent pace on rower. Did squats unbroken but not particularly fast. Subbed situps for GHDs, slower than I would have liked. Box jumps went pretty well, basically unbroken.

Stretched and rolled quite a bit before trying to loosen up and wake up.

Tue, 10-26-10

0545, Pearland Y

Metcon
21-18-15-12-9-6-3
pullups
CF games pushups

~11 minutes. Only did first set of pullups unbroken which was no bueno.

Strength
deadlift
4x3
255-275-275-275

weighted dip
4x3
70#

seated calf raise
4x8

l-sit
3x20sec

ankle very very creaky

stretched and rolled

Mon, 10-25-10

Rest

feet and calves sore but could be worse.

Sun, 10-24-10

0645

ran 12 miles w/ Amy. First 8 ok, last 4 pretty brutal. Tough on my feet. Pretty hot once sun came up. She decided to pick up pace last three miles w/out telling me which almost did me in.

Strength
press
5x5
135

so-so.

Hung around house all day. Boys and Amy decorated pumpkins for school project which turned out really cool. Alex got game ball in game for fielding grounder at third and tagging runner out.

Sat, 10-23-10

1300, garage

Metcon
6 rounds
7 x 185# back squat
10 lunge with 45# DB ovhd right arm
7 burpees
10 lunge with 45# DB ovhd left arm

finished in around 18 minutes, quad killer obviously. Kept slow but steady pace and did everything unbroken. Was supposed to be 20 minute amrap but ran out of time.

drove to spring for dinner with Therriens. Read an entire magic tree house to boys on way there and back which they enjoyed.

Fri, 10-22-10

1500, U Can CrossFit

Metcon
death by box jumps (24") and pushups

finished 16 rounds plus all of the jumps in round 17. Box jumps felt great and pushups felt awful, weak from the start. 153 jumps and 136 pushups.

also jogged 25 minutes with Amy in morning.

Took boys to fall festival at YMCA which was very fun, perfect weather.

Thur, 10-21-10

Rest

Wed, 10-20-10

0545, Pearland Y

Metcon
15-12-9
135# thruster
strict pullup

9:37. Did 15s unbroken then had to chop up. Thrusters got heavy quick. Did pullups from true dead hang.

Strength
snatch
4x3
115-115-115-135
weighted dip
4x3
31x1
60#
seated calf raise
4x8
stretch and foam roll

1730, BC at Pearland Y
Planks
max rounds in 20 minutes
run 800
10 pushups
10 burpees
30 situps
30 squats

did maybe three rounds, stopped and started a lot to help the class.

Tue, 10-19-10

Rest

Mon, 10-18-10

0800, garage

Metcon
3 rounds
15 x 135# clean
15 burpees

Have got to start writing my times down. 8:15 I think. Did first 15 cleans unbroken then broke into sets of 5. Burpees pretty slow but unbroken.

Strength
Deadlift
3-3-3-3-6
255-275-295-305-255

Sat, 10-17-10

1300, garage

Metcon
max rounds in 15 minutes
50# DB push jerk
10 box jump, 20"

Not sure how many rounds but just kept steady pace throughout, all sets unbroken, rested as needed

Strength
front squat
5x3
205-215-220-225-225

Sat, 10-16-10

Rest

drove back home from San Antonio after watching Peyton play and Halle cheer. They both did really well, Peyton threw a TD pass, they won 36-8.

Fri, 10-15-10

0545, Pearland Y

Metcon
10-9-8-7-6-5-4-3-2-1
225# deadlift
135# squat clean
200# bench press

34-35 minute train wreck / dumpster fire. Miserable. Came close to quitting / renouncing CF for good multiple times. Felt strong to start but the wheels just absolutely came off. Any confidence I gained from last Sat down toilet.

Did all deads unbroken except for a couple of quick pauses to regrip. Did all bench unbroken. Cleans just crucified me. First two sets at 150# which would have been rx'd weight, but just didn't have it. Really had to chop them up.

Back to drawing board.....

Thru, 10-14-10

Rest

Wed, 10-13-10

0530, Pearland Y

Metcon
15-12-9
Single arm DB thruster r, 60#
Single arm DB thruster l, 60#
strict pullup

Can't remember time, 5:50 maybe? Did all right arm thrusters unbroken, broke one time on round of 12 on left arm. Only did set of 15 pullups unbroken which was pitiful.

Strength
weighted pullup
6x1
50#

stretched and rolled between sets.

PM
planks
tabata situps

Tue, 10-12-10

0530, Pearland Y

Strength
squat snatch
5x3
105-115-125-135-145

missed twice on 3rd rep of 145 before getting it.

incline bench
5x3
185-195-205-215-215

been a long time, felt good

seated calf raise
4x8

l-sit
4x20 seconds

stretched and rolled while resting

Mon, 10-11-10

Rest

Sun, 10-10-10

Rest

Feel ok but feet really sore.

Sat, 10-9-10

Oktoberfest Obliteration at CF Champions

WOD 1
3 rounds
run 200
5 x 135# squat clean
20 x 45# KB swing

5:53. First in heat, 3rd overall. Did all cleans and swings unbroken, could have shaved time by picking it up on the run a little.

WOD 2
3 rounds
10 manmakers, 30# DBs
45 single unders

6:40. Got pretty brutal, started to run out of juice at the end. This WOD was the most painful, more of a gut check than the other two. I think 2nd in my heat and maybe 4-6 overall on the WOD. Was 4th overall after this WOD.

WOD 3
run 525M with 30# vest and 80# sand bag
run 525M with 30# vest

6:15. Middle of pack in heat. Fell to 6th overall as many were finishing up to a minute faster. My legs were just toast so I had no shot to make up ground.

All in all a fun day, encouraging in that I can be competitive in scaled division. I think realisticly I could shave a minute off my total for these three WODS which would have put me in top 3. Learned that when you are trying to do more than just finish that the seconds add up quickly. Event was well attended and well organized. CF celebreties Jeremy Thiel and Web Smith in attendance.

CF Vision Quest had a fan club of only one, but it happened to be my best girl, my best friend, and the best person I know. Thanks for spending the day with me babe, for all your support of my CF addiction, and for the screams of encouragement throughout. I love you more than anything in the world.

Fri, 10-8-10

Rest

Mowed yard. Amy and I picked boys up from school together which was fun.

Thur, 10-7-10

Rest

Wed, 10-6-10

0545, Pearland Y

Metcon
Helen
3 rounds
run 400
21 swings, 55# DB
12 pullups

9:41. Not terrible. Ran all 400s on treadmill at 6:00 mile pace, 3rd 400 had to really fight temptation to slow down. All swings unbroken. Lost most time in third round of pullups, pretty gassed and just could not hold on to bar. Did 4 sets of 3, otherwise probably would have been a PR. Pretty wiped out after

Stretched and rolled then did following

21-15-9
135# power clean
ring dip

7:08. Around a 50 second PR, but had not done in over a year.

Hays in the barn.

Took Alex to his teammates house to hit off pitching machine, and at the end he got to ride in their 4-wheeler - he was thrilled.

Tue, 10-5-10

Rest

Mon, 10-4-10

0530, Pearland Y

Metcon
4 rounds
500M row
rest 3 minutes

1:31 (1 sec PR), 1:45, 1:43, 1:45. Damper set on 7. Not bad considering Monday AM and my legs are just trashed.

Strength
Weighted pullup
5x3
40#

Stretched and rolled and did some planks between sets.

Sun, 10-3-10

1000, garage

Metcon
10 rounds
10 thruster, 45# DB
1o ring pushup

~17:30. Only put DBs down once on second set which was good. Only did first set of ring pushups unbroken, then had to basically break them up into sets of 4-3-3 each round. Tough WOD.

Strength
front squat
4x6
195#

Did this while playing soccer in front with boys. Another gorgeous day.

Alex got the game ball today at his game. He was playing left and a runner was stealing third. The catcher threw the ball to third and it got by him and he was right there to back him up. He made a clean play on it then threw a strike to home plate and almost got the little kid out. That little boy love baseball. He is really into the game and probably pays more attention to what is going on than any of the other kids out there. B sat this one out with a little tummy ache.

Sat, 10-2-10

1700, garage

Metcon
7 rounds
3 x 185# clean
4 hspu

~11 minutes. Good news is wrist felt fine, first time I have cleaned or done hspu in > than two months. Bad news is that I have not done cleans or hspu in > 2 months. Paid for it. Struggle

Strength
deadlift
7x1
255-275-285-295-305-310-315

did this while playing catch with boys, felt decent. Ankle better than I expected.

Beautiful. Took boys to Pasadena Rodeo parade, then had lunch with Butlers at Fuddruckers. Went to batting cages in afternoon. Great weather. Boys below enjoying the beautiful morning.

Fri, 10-1-10

Rest

Ankle is very sore and weak but not as bad as I thought it might be.

Fri, 10-1-10

Rest

Ankle is very sore and weak but not as bad as I thought it might be.