Tuesday August 20th, 2013

20 Min AD Z1

Much needed recovery today from the competition this weekend. Tomorrow’s workout looks fun. James Taylor is prepping me for the OPT Athlete prep camp next weekend in South Carolina.

Tomorrow:

A. Power clean 145#x2 EMOM for 8 min
B. Press – build to a max
C. CGBP – build to a max
rest 10 min
D. CGBP @30X0 amrap @85% of C
+
For time:
12-9-6
thrusters 55#
pullups

Event 1 at the Proving Grounds competition 2013

Event 1 at the Proving Grounds competition 2013

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Monday August 19th, 2013

Haven’t posted in a few days.  Team CFNF competed in the Proving Grounds Competition at CrossFit South Cobb on Saturday.  The events were as follows:

1.  21-15-9 OHS/Box Jump 95/65

2.  200m Run with 2 plates 45/25 + 30 CTB/COVP Pull Ups + 15 HR Burpee Box jump overs

3.  9 Snatch 135/95 + 9 Muscle Ups + 400m Row + 7 Snatch + 7 Muscle Ups + 500m Row + 5 Snatch + 5 Muscle Ups and then Elizabeth with 2 500m rows.

4.  200m Run + 20 KBS 70/53 + 50 DU + 20 KBS + 200m Run

I felt great for all events.  James has programmed all these workouts for me in the last month and a half so I felt prepared for each one with the exception of using a mens bar for the snatches.  I need to start using the mens bar more in case that happens again.  CFNF finished in 6th place out of 30 something teams.  I’m happy with that as there were several regional players in those teams.

Today: testing

A. Back squat – build to a max
rest 10 min  215 Same as last time but felt good today- solid
B. Back squat @30X0 amrap @85% of A 182×6
C. DB RFESS @3010 8RM 42lbs/Left and Right
+
Tabata sit-ups for total reps (feet anchored, hands on temples)  Didn’t have time for this today.
My lower back is bothering me some so we will see how A. goes.
Team CFNF for Proving Grounds.

Team CFNF for Proving Grounds.

Wednesday August 14th 2013

200 m walk with 3 25lb plates
+
Bar muscle up practice
+
“Fran”
21-15-9
Thrusters 65
Pull ups

4:28rx

The walk with plates was weird but I needed to practice for the Proving Grounds competition this weekend. So far I think it’s easier to put all three plates on my head. Either way though there won’t be any running for that 200 meters.

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Yea! I finally got bar muscle ups today! 4 of them! They were easy!

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Monday August 12th, 2013

A. Back squat – build to a tough single
B. Squat clean 95#x5 TnG EMOM for 10 min
+
For time:
50 hspu
50 ring dips

Image
Found this 1/2 white 1/2 red rose growing in our yard this week. Maybe it’s more like 2/3 to 1/3.

Absolutely not feeling it today. Not sure what’s up. Probably hormones or some shit like that. Wanted to quit but decided to finish. Dips and hspu felt heavy. I weighed myself and no change there.

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