2 Round Chipper

5-31-12
WOD 1
For Time
2 Rounds
500 M Run
500 M Row

2 Rounds
30 Show Hands Push Ups
30 Air Squats

2 Rounds
30 Wall Balls
30 Sumo Deadlift High Pulls (53)
TIME 17:59
*This wod was horrible! I am in desperate need of a rest day! I will be taking it easy tomorrow and hitting it hard again on Saturday. I'm exhausted, period.

S2OH/ KBSw, Box Jump/ RHSPU

5-30-12
WOD 1
40 Kettle Bell Swings (53)
30 Shoulder to Overhead (95)
30 KBS
20 Shoulder to Overhead
20 KB Swings
10 Shoulder to Overheads
TIME 4:25

REST 1 Hour

WOD 2
10 Rounds for Time
15 Box Jumps (25" Games Standard)
2 Ring Handstand Push Ups
TIME 8:50
*Solid day of training considering how tired I have been since I woke up this morning. I going into the second wod I had no idea what I would finish in, I would not have bet any amount of money I would finish sub 9! The only explanation I have is the box jumps felt super easy and my legs never truly felt fatigued until the 8th round. luckily for me I had Cody kicking my ass from rep 1 so I had a little extra motivation to catch him!

Back Squat PR, EMOTM FS

5-29-12
WOD 1
Strength Session
Back squat PR 1RM @ 375 pounds!

WOD 2
EMOTM Front Squats
1-5 Minutes 5 @ 185
6-10 Minutes 3 @ 205
11-15 Minutes 3 @ 225
*

WOD 3
For Time
21-15-9
Front Squat (95)
Burpees
Pull Ups
TIME 6:05
*Burpees killed me on this one. That, and I felt like I had no oxygen left in my lungs or muscles. Definitely a high volume training day.

WOD 4
For Time
30 Muscle Ups (Games Standard)
TIME 7:36
*I was on pace to go sub 7 and my hand tore pretty bad on rep number 20. I switched my grip to a neutral hand position and finished the 30 one rep at a time.

"Murph"

5-28-12
WOD 1
"Murph"
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
TIME 41:58
*I made a last second decision and met Gage and Jope at ISU's track to do the standard Memorial Day WOD, Murph. I don't remember what my previous PR was but I will look.

Row/ DU

5-27-12
WOD 1
For Time
500 M Row
50 Double Unders
400 M Row
40 Double Unders
300 M Row
30 Double Unders
200 M Row
20 Double Unders
100 M Row
10 Double Unders
TIME 9:08
*I did this wod outside at my house and for some reason I suck at double unders in my driveway! I messed up 5-6 times within the first 50 double unders, pathetic. I got my act together on the rest of the sets and from what I remember I went unbroken on the rest.

REST 10 Minutes

WOD 2
10 Intervals
:30 on/ :30 Rest
TOTAL Meters 1773
*I tried to go 100% on all of my intervals. I was averaging a 1.35 pace for most of my times. If I remember correctly, I averaged 158 Meters per :30 of work.

Push Jerk PR, EMOTM Push Jerk, Sq Cl/ Burpee

5-26-12
Strength Session
*Push Jerk PR at 240 lbs. I haven't established a 1 RM for Push Jerk in over a year. My last PR was 230 lbs.

WOD 1
EMOTM Push Jerk
1-10 3 @ 205 lbs.
*I can tell I haven't done much push press or push jerk lately. My wrists were hurting and the weight felt like a ton of bricks do to crappy form and fatiguing quickly.

REST 30 Minutes

WOD 2
5 Rounds for Time
5 Squat Cleans (155)
5 Burpees
TIME 4:44
*I did this wod last August, almost a year ago and finished in 5:57. I PR'd by over 1 minute today! Very excited about where my training is taking me. It feels good to PR on wods,especially heavier weight driven ones.

You Challenge WOD, EMOTM Sq Cl

5-25-12
WOD 1
10 Rounds For Time
20 Double Unders
5 Burpees
TIME 4:50
*This was a You Challenge WOD from the Facebook You Challenge page. It was a nice little cardio blaster. I'm enjoying doing met-cons that are under 8 minutes.

WOD 2
EMOTM Squat Cleans
1-5 Minute 3 @ 185 lbs.
6-10 Minutes 3 @ 190 lbs.
11-15 Minutes 3 @ 195 lbs.
*Of all my EMOTM training, I felt this one the most. I also felt like this benefitted me the most. I had to focus heavily on form and being quick under the bar.

EMOTM Hang Snatch

5-24-12
WOD 1
EMOTM Hang Snatch
1-4 Minutes 3 @135 lbs.
5-8 Minutes 3 @145 lbs.
9-12 Minutes 3 @ 155 lbs.
*This weight was too light but it was nice to work on form. My hand placement felt "off" the entire time.

WOD 2
Untimed
3 Rounds
300 M Row
15 GHD Sit Ups
10 Reverse Hypers
*I had a no-show so I decided to burn some calories. This is what transpired. It felt good to sweat and be out in the sun. I also worked on squat cleans. I did sets of 3 at a moderate weight. Worked up to 205 and ran out of time. Kind of a blah day.

Chipper

5-23-12
WOD 1
For Time
10 Handstand Push Ups
20 Burpee Box Jumps (28")
30 Wall Balls
40 Double Unders
500 M Row
TIME 5:46
*

WOD 2
EMOTM Deadlift
1-5 Minutes 5 @ 315 lbs.
5-10 Minutes 5 @ 315 lbs.
*

Pull Ups/ KBSwings

5-22-12
WOD 1
4 Rounds For Time
18 Pull Ups
18 Kettlebell Swings (70)
TIME 6:33
*This was the one and only WOD for me today. I am exhausted from yesterday's workoad. I had a crap strength session this morning, so I was looking for some redemtion on this one. The forearm burn was un real, something I haven't experiencedin a long time.

Wall Ball/ Burpee, OHSq/ Muscle Up EMOTM

5-21-12
WOD 1
3 Rounds for Time
20 Wall Balls
20 Burpees
TIME 5:02
*Big lactic threshold wod! My shoulders and legs were on fire. I would not have finished this one in 5:02 had Lucas not gone first, having a time to shoot for makes pushing your threshold a little "easier."

REST 10 Minutes

WOD 2
Overhead Squat
1-10 Minutes 10 Overhead Squats @115 lbs.
11-15 Minutes 3 Muscle Ups
*My hands always hurt during my first few reps of Overhead Squats. They didn't stop hurting until round 8-10. The low back fatigue was almost unbearable toward the end and finding the energy to complete a muscle up was hard.

WOD 3
EMOTM Clean and Jerk
1-5 Minutes 3 Clean and Jerks @185 lbs.
6-10 Minutes 3 Clean and Jerks @ 195 lbs.
11-15 Minutes 3 Clean and Jerks @205 lbs.
*The percent of my 1RM ended up being roughly 70,75, and 80%. The weight was a good range considering this was my first EMOTM with Clean and Jerk.

WOD 4
Rowing Intervals
6 Rounds @ 80-90%
1 Minute of Work
1 Minute of Rest
*More or less a "recovery" wod. It felt good to burn some calories and sweat after a heavy lunch.

Hang Clean EMOTM, Push Jerk EMOTM

5-20-12
WOD 1
Hang Clean EMOTM
1-10 Minutes 6 Hang Cleans @185 lbs.
11-20 Minutes 4 Push Jerks @185
*The hang cleans were light, I think 195-205 would be a good range for this rep scheme.

Row Interval, Snatch EMOTM, Run/ Sled/ RHSPU

5-19-12
WOD 1
Rowing Intervals (Warm-Up)
:30 Work/ :30 Rest
TOTAL METERS 1735

WOD 2
Snatch EMOTM
1st 5 Minutes 3 @ 135
2nd 5 Minutes 3 @155
3rd 5 Minutes 3 @ 175
*These felt great until the last 3 minutes when I felt a blister forming on my hand. I want to make big strides in my overall snatch strength so I plan on doing these at least once a week.

WOD 3
4 Rounds for Time
200 M Run
40 yd Sled Push (230 lbs)
2 Ring Handstand Push Ups
TIME 10:43
*This was the best Ring Handstand Push ups have ever felt for me. I was able to do all 4 sets unbroken. The big difference was being able to kip out of the down position.

Row/ GHD Recovery

5-18-12
WOD 1
4 Rounds (Untimed)
500 M Row
15 GHD Sit Ups
*This felt good, I would say I went at about 80% intensity throughout. GHD sit ups will be more regular on my "recovery days"

Deadlift Strength, Box Jump EMOTM, PC EMOTM

5-17-12
WOD 1
Strength Work
Deadlift
Worked up to heavy sets of 4 @385 lbs.

WOD 2
EMOTM Box Jumps @ 40", last 3 minutes were at 42"
First 5 Minutes 5 Box Jumps
Second 5 Minutes 7 Box Jumps
Last 5 Minutes 9 Box Jumps

WOD 3
EMOTM Power Cleans
1st 5 Minutes 185 lbs
2nd 5 Minutes 205
3rd 5 Minutes 225
*Power cleans felt strong, I was definitely having to focus on my form toward the end. Next time I do this I will use more weight. Overall a great day of training, leaving me exhausted and still motivated.

MU/ Box Jumps/ WB/ DU, Death by C+J

5-16-12
WOD 1
15 Minute AMRAP
5 Muscle Ups (GS)
10 Box Jump Overs (25")
15 Wall Balls
20 Double Unders
TOTAL 4 Rounds 11 Reps
*Muscle Ups killed me. Neutral grip is much harder than false, looking forward to getting better at these.

WOD 2
Death by Clean and Jerk (165)
TOTAL 9 Rounds 5 Reps
*Another great day of training. My WODS will start looking more like this from now on. I need to work on my "Engine" with heavier weight. All of the O-Lifts will be a BIG part of my training going forward.

Helen

5-15-12
"Helen"
3 Rounds for Time
400 M Run
21 KB Swings
12 Pull Ups
TIME 8:42
*It was HOT today. Cotton mouth hit about 200 Meters in. I forgot how hard it is to train in the heat. I am re motivated to train and I am looking forward to a year of hard work!

Regionals... Thoughts

First of all, WOW! What an experience! I have never seen such great hospitality at any form of competition. CrossFit and all of their sponsors put everything they had into this event. The heats ran like clockwork and the judges and timers were polite and professional for the entire weekend, for the most part. I think there is some gray area on what is a rep and what is a no rep depending on your status in the CrossFit community. Understandably so, judging is a very subjective responsibility. What one judge sees as good another may call no rep on. With that being sad, I would not want to have that responsibility, especially considering the level of competition developing. Overall I can't say enough good things about the weekend. Big thank you to all of those who came and supported me in Columbus! And those who watched via the web!

Regional Weekend Re-Cap

5-11-12
WOD 1
"Diane"
21-15-9
HSPU's
Deadlifts (225)
TIME 4:55
*I can't begin to explain how good this wod felt. I can only attribute this ridiculous PR to my body being fully rested for the first time in a LONG time and the adrenaline rush of having thousands of people cheering!

WOD 2
For Time
2,000 M Row
50 Alternating Pistols
30 Hang Cleans (225)
TIME 16:26
*Again, another PR! Rowing felt good and the pistols felt better! I was shocked at how fatigued my quads were from the pistols. The hang cleans felt just as I remembered from practicing, HORRIBLE! I will NOT be doing pistols for quite some time going forward. My knees need some time off from them.

5-12-12
WOD 1
10 DB Snatches (100 lb)
Sprint
TIME 4:58
*Going in I knew this would be one of my best wods, turns out I paced highest on this than any other. Looking back I think I could have used better technique on the snatch and possibly gone faster. The fear of missing a rep is what caused me to rest more between  reps. I knew if I was no repped I would be crushed mentally.

WOD 2
For Time
50 Back Squats (135)
40 Pull Ups
30 Shoulder to Overheads (135)
50 Front Squats (85)
40 Pull Ups
30 Shoulder to Overheads (85)
50 Overhead Squats (65)
40 Pull Ups
30 Shoulder to Overheads (65)
TIME 22:46 (There was a 22 minute time cap so add one second for each rep not completed. I got through 24 Pull Ups on the last set).

5-13-12
WOD 1
Snatch Ladder
1 Minute to complete 20 Double Unders and 1 Snatch at a progressively heavier weight.
I failed at 205 then completed 35 Double Unders. Putting my score at 195.35

12.1 Re-do

5-7-12
WOD 1
7 Minute AMRAP
Burpees
TOTAL 118
*Feeling good about thisi score. The first time I did this wod I scored 104, when I officially did it for the Open I scored 112. Having a 6 burpee PR shows my training over the past few weeks has helped my conditioning.

"Diane"

5-5-12
WOD 1
"Diane"
21-15-9
HSPU
Deadlift (225)
TIME 6:44
*Super excited for this score! Pr'd by almost a whole minute! Resting strategically until Regionals. This is by far the most frustrating part of competing.

Double Unders/ GHD

5-3-12
WOD 1
3 Rounds For Time
50 Double Unders
25 GHD Sit Ups
TIME 5:56
*I have never hit fatigue on a GHD  like I did today, wow! Round 3 was hard to finish. I had to break the last 12-15 reps into 1-at-a-time pace. I will be adding these in with higher reps in the future.

Also worked on non-false grip muscle ups today. I have to say once I got the rhythm down I could feel how they would be potentially more efficient. Looking forward to improving on these.

15 Min ROW

5-2-12
WOD 1
15 Minute AMRAP
Row (Meters)
TOTAL 4,250
*With 2 minutes left I set a goal in my mind to get to 4,250 Meters. I had to go to that bad place for the last 45 seconds to get there. The last :19 seconds was the most painful burn I have ever experienced on a rower!

Hang Snatch/ Run

5-1-12
WOD 1
10 Minute AMRAP
20 Hang Snatch (75)
20 yd Shuttle Run
TOTAL 7 Rounds 16 Reps
*Horrible Shoulder burner! Getting closer to Regionals and it's getting harder to program accordingly.