Tuesday, March 29, 2016


With a Continously Running Clock:

0:00-2:00 Run 400m to Max Double Unders
2:00-12:00 Establish a 1 RM Bench Press (work as a team here at benches)
12:00-14:00 Max Reps Hand Release Push- Ups
14:00-24:00 Establish a Max Cluster of 1 Power Snatch to 1 OHS to 1 Hang Squat Snatch
24:00-28:00 Run 800m to Max Knees to Elbows
28:00-31:00 Max Reps Irish KettleBell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing

Okay this one was fun.  I knew I'd never make it to double unders so I put my rope away before we even started!  Ha ha!  I feel like I did pretty well, considering my slow-ass running.  I subbed a 600m run for the 800 so I could get a few knees to elbows in.  A good morning!

400m run = 2:00
Double Unders = 0
Bench = 100#
HR Push Ups = 27
Pwr Snatch/OHS/Sq Snatch = 80#
600m run = 3:30
K2E = 5
Irish KBS = 22

Sunday, March 27, 2016


I've been "training" for a couple months now for the Aquarium 5k run.  I know...training for a 5k.  Laughable.  But I have had a zillion set-backs in the past year.  Stress fractures, pneumonia, plantar faciitis, achilles strain, and on and on.  So, I started back with some walk/run intervals and have slowly built back up to running any distance at all. 

Today I went out and ran an entire 5k, non-stop for the first time in over a year.  It felt ridiculously good and I really think I could have gone longer. But for now, I'm happy with this.  The Aquarium run is a week away and I'm ready for it.

My goal now is to get in a 5k every week if possible.  We shall see. 

Anyway, my time today was 36:10.  Not a world record, but I'm pleased with it!

Wednesday, March 16, 2016

Happy Hump Day!

So, last weekend we headed over to Eureka Springs for the annual St Patrick's day parade.  What a crew! We had perfect weather for the parade and I managed to contain myself and not drink too much beer.  Well, I drank enough.  Let's just say that. But I'm behaving myself for now. Until some time in mid-April.  Gotta stay on track with healthy eating, and that includes no beer. Just the occasional wine here and there.

So, today's workout was just retarded.  Sorry, Dennis.  But really, it turned out to be just about like I thought it would.  Me doing shit tons of burpees.
11min AMRAP:
Athletes Choice of:

Max Reps Barbell Hang Clean & Jerks (S2O) 135/95 RX+ 175/110 55+ 115/75
Max Reps Dumbbell or KB Hang Clean & Jerks (S2O) 55/35 RX+ 70/45 55+ 45/25
**Catch, every time you drop the Bar, DB or KBs perform -10 Over Bar Burpees

My reps:  33 @ 75#

Went with 75# and was surprised how quickly I fatigued.  I managed sets of 10 before deciding to suffer through burpees.  Ended up doing 3 sets of burpees.  Ick.  Anyway, I worked up a good sweat and feel like I got a good workout.

Rest 3min and strip bar of weights or grab a barbell if using DB or KBs

2min Max Barbell S2O (can set bar down and rest or rest in front, back rack or hang)
Post reps and burpees for AMRAP and reps for “Finisher” to responses.

My reps:  60

Thursday, March 10, 2016

Old School CF WOD

Today was a good old-fashioned style WOD.  Seems like we used to have so many more workouts with this format.  Tons of running and a couple of elements in between, where you have to set a pace and stay with it.  I miss this type of workout and wish we did more of them.  I feel like I'd be in better shape.  But whatever.  It was fun.

I know it didn't look like I was having fun during the workout, but I was.  I kept a positive attitude through the entire thing (thank you Breck, for the occasional reminders).

For Time:

Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 800m
16 Pull-Ups
32 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs

Rest 2min

30 Burpees for time

My time:  35:41, RX!

I had taken a look at the workout as it was written and calculated that it would take me somewhere around 38 minutes to finish.  Much to my surprise, I finished quite a bit sooner than that.  Pretty proud of that, even though some people finished before the 20 minute mark.  Stephanie!  Geez!

I did NOT want to do the finisher.  But I had so much "encouragement" I couldn't walk away.  Jennifer and B stayed around to make sure I finished.  I would not want B as a coach - she would kill me!! Ha ha! 

My time on the 30 burpees:  4:07

All in all, a fun morning, and I didn't even mind not doing barbell work!

Tuesday, March 8, 2016

Third Day

I've been reading a book about a Quaker family who was part of the underground railroad, and helped hundreds of slaves escape to freedom.  Anyway, I learned the Quakers then (maybe even now?) didn't call the days by name like we do, they just used "first day, second day, third day, etc." for the days of the week.  Tuesday is Third Day.

Trivia.  I'm a virtual encyclopedia of useless trivia.  :)

Anyway, in keeping with the Quaker calendar, this is my third day for working out this week, if you count my 5k run on Sunday.

14min AMRAP:
2 Burpee Strict Chin-Ups (dead hang 1st) RX+2 Muscle-Ups 55+ 2 Burpee Chin-Ups
4 Power Cleans 135/95 RX+ 165/115 55+ 105/70
8 Box Jumps 24/20″ 55+ Box Jumps or Step- Ups OK
12 Wallballs 20/14lbs 10/9′ 55+ 20/10 9′

My total:  4 rds + 6 box step ups

Ok, I almost go to say "Rx" today, but since I did step-ups instead of jumps, no go.  I did the 95# and the 14# wallball, AND strict chin-ups.  This one was way more fun than I thought it would be, and I got much further than I anticipated. So, it's a win.

Strength today:    Cleans

3 touch & go power cleans x 5 @ 85#
2 touch & go squat cleans x 5 @ 95
1 squat clean x 5 @ 115

I'm sure I've said this before, but I just love squat cleans!  

Friday, March 4, 2016


This has been a good week!  I made it to the 5 am class all five days, and I went out and did a 35 min running/walking intervals workout yesterday afternoon.  I'm almost backup to a 5k, BUT, I need to run the entire thing, not walk.  I mean...I need to get back to where I used to be.  A 5k should be nothing to me.  I'll get there!

So today was CF Games WOD 16.2, in which I had very little interest.  I mean, yeah, if I had been signed up for the open I would have been peeing myself over it.  4 min to complete 25 TTB, 50 Double Unders and 15 Squat Cleans.  Then if you finish in the time limit you get to go another round with fewer cleans at a heavier weight.  I likely would have been somewhere around 30 double unders at the 4 min mark.  But we will never know, because I didn't do it! 

I chose to work on my favorite lift today:  Squat Cleans

5 @ 55
5 @ 65
5 @ 75
4 @ 80
4 @ 85
3 @ 95
2 @ 105
1 ea @ 115-120-125-130-135

Still not back up to my old PR of 145, but felt really, really good to do this many squat cleans and nail 99% of them.  I had one that felt a little "forward on the toes" but other than that, they felt awesome.  I love when the bar lands solidly on my shoulders, fast elbows out, and already in almost a full squat when the bar hits.  It's just such an awesome feeling!

Afterward, I watched Shannon for a while on her first attempt at 16.2 and then I decided I had time to do 50 GHD Sit-ups...so I did!


Tuesday, March 1, 2016

Super Tuesday!

Hey y'all - get out and vote today if you're in on of the Super Tuesday states!

3 RFT:
Run 400m
20 KBS 55/35lbs RX+ 70/55lbs 55+ 45/25lbs
10 Burpee Box Jumps 24/20″ RX+ 30/24

My time:  17:04

I almost got to write "Rx" today, but alas, step-ups were scaled today.  Sometimes they're Rx.  Oh well, I worked my bootie off today!  I made sure when I took a rest break, which was only like 4 times, they were 5-6 seconds - I watched the clock.  I did the first round and last round of kettlebells unbroken. Not sure wtf happened in round 2 but I did 10 and 10.   Felt good to do a running WOD.

Strength today was back squats
8-4-2-2-2-8 @ 105-125-145-145-145-105

Need to get my squats numbers back up there!!