3/31/10 - Wed

Run 2 mi at 6mph
100 Pushups W1D2
12
12
8
8
16
90 sec Rest

W.O.D. 4.1.10
7 Rounds for time of:
7 Power Snatch (95#/65#)
7 Snatch Balance
7 Over Head Squats

Did 35#, could have done 45#
17:05

3/30/10

The "Chief"
3 cleans 65# (Rx=95#)
6 pushups
9 Squats

AMRAP in 3 min, then rest 1 min
Did 7 rounds

4
3
3
3
3
3
3

3/29/10

100 Push ups W1 D1
10
12
7
7
10
60 secs Rest

3/29/10 WOD
5 Rounds of
40DU
30 Box Jumps
20KB swings (35#)
31:27 RX

3/22/10

Lunch: 2K Row (8:48.9)

Clean and Jerk 5-5-3-3-2-1
103x1 PR

ARAP in 3 minutes 85# (16)
Compared to Sectionals WOD

Thurs 3/18/10 Run 5M

Run 5M - about 1 hour (5mph)
Pretty hard because my legs are still crap from yesterday.

Trying to eliminate grains from my diet
no oatmeal today
no mayo

3/17/10 Crossfit WOD

Run 5K at lunch

W.O.D. 3.17.10
Workout 1 from the Mountain Sectional
Three rounds for time of:
Row 500m
21 Kettlebell Swings (70#/55#)
Run 400m

Used 45# bells except 9 reps in round 2 when I pussed out.
Dorothy: 19:41 (45/35-45/45#)

That was pretty heavy! Could only do ~7 at a time at most.
My back was pretty sore the next day.

3/15/10 Corssfit WOD

W.O.D. 3.15.10

Overhead Squat1-1-1-1-1-1-1

80# OHS!!!!!!

then:

WOD #2 from the recent PA/MD/DE sectional qualifier

In 10 minutes as many reps as possible of:

500m Run

1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: "Nicole" style scoring, put the kettlebell down at any point and run 200m.

124 squats (did not put bell down)

3/12/2010 Crossfit WOD

W.O.D. 3.12.10
Five rounds for time of:
15 foot climb, 1 ascent
5 handstand push-ups
One Legged Squat, 20 reps (10R/10L)

Made it up the rope!!!!!!
Sqeaker handstand push-ups
One legged squats used pole (alot) for assistance

Crossfit 3/10/10

W.O.D. 3.10.10
12 Deadlift(275/185)
40 Wall Ball
9 Deadlift
30 Wall Ball
6 Deadlift
20 Wall Ball
3 Deadlift
10 Wall Ball

Used 135# for 1st set
Moved to 115# for rest
Bad form - needs work

14:41

Focus on catching wall ball and then right back up
Deadlift - Life with legs.

Run 3.5 Miles 10-Mar-2010

Ren run
3.24 miles
34:34
Ave steed 5.7 mph

3/8/10 Crossfit Snatch

Find 1RM snatch
53
58
63
fail
fail
fail
68
fail
fail
etc

Food ok (except chocolate at roadshow)

3/5/10 Crossfit Baseball

Run 3.5 miles at lunch (32:42)

Crossfit Baseball
1st base - 15 Med Ball Cleans
2nd base 10 burpees
3rd 20 KBS 35#
Home 15 cal row

W.O.D. 3.3.10
25 Ring Dips
25 Wallballs (14#/20# all to 10 ft target)
25 Knees To Elbows
25 Deadlifts (135#/200#)
300' OH Walking Lunge (25#/45)

then
Heaving snatch balance @ 70% of your 1RM Snatch(3 reps on the minute for 7 minutes)

Morning Run on Treadmill at Work 2/2/10

Cardio Coach 2
For final sprints did 3.0 incline and 8mph.

3/1/10 Crossfit Badger

3/1/10
1/2 of Badger
15 Squat Cleans (53#)
15 Pullups (last round no band)
400M Run

2/27/10 Swim at Community Center

Swim 40 laps (up + back)=2K Meters
Mostly Breast Stroke
Some Schuylkill crawl
1.25 hours

Need to learn to get my head in the water and breath.
Focus on exhaling hard last 20% of air

2/26/10 Snowed in Workout

A. Jump up steps + 12 squats at the top

B. 5 Pushups
5 Pumping Pullups
5 Ring Dips

Repeat A 3x, Repeat B 3x
Repeat A 3x, Repeat B 3x
Repeat A 3x, Repeat B 3x

Approximately 20 minutes

Crossfit 2/22/10

WOD 2.22.10

Two minutes of each:
30 pound Dumbbell thrusters (20 lbs)
20 pound Medicine ball cleans (14 lbs)
Double-unders -
Pull-ups (No band!) - 15

Row 1K (4:32)

Food - Over the top
1900 cal
77 g fat (36%)
202 g Carbs (42%)
109 g Protein (22%)
Bad things I ate today
Goldfish
Bagel
Cookies

Good things I ate today
Shrimp
Fruit and Nuts
Chicken

Drank lots of water.

2.20.10 Yoga

Yoga 1.5 hrs
Felt so0o good
I am awakening
I am igniting
I am rising
I am receiving
I am bowing
I am grounding

Crossfit 2/19/10 - Push Jerks

Lunchtime: Run 5K
(32:27)

WOD 2.19.10
Push or Split Jerk5-5-3-3-1-1
(Previous PR = 93x2)
(New PR - 93 x 3 and 98 x 1)

then:On the minute for 10 minutes complete 4 Push Jerks at 70@ of your new 1 RM. Once you have completed the 4 Push Jerks, use the balance of the minute for rest. Rinse, repeat and continue for 10 minutes.
(73)

Work Gym 2.17.10

Warm up 500m row

W.O.D. 2.17.10"Tabata This!"
Tabata Row (5 5 5 5 5 5 5 5)
Rest 1 minute
Tabata Squat (16 16 16 15 15 16 15 16 15)
Rest 1 minute
Tabata Pull-up (6 6 7 6 6 6-Fatigue! 6 5 5)
Rest 1 minute
Tabata Push-up (12 11-knees 9 6 6 6 7 7 6)
Rest 1 minute
Tabata Sit-up (10 10 11 11 11 11 10 10 10)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".Tabata score for each exercise will be combined for the final score.E.G., 10, 22, 9, 15, 15 = 71

Total=41

Food - ok
1454 cal
58.7 fat
119.7 carb
115.3 protein

Lunchtime Workout 2/16/10

Hammies are really sore from yesterday's WOD.

Warm up
Run 1 mile

WOD
5 Rounds for Time of
5 pushups
10 squats
1/4 mile run
(15:42)

Cooldown
Hip Mobility work
Over the fence, under the fence

Crossfit 2/15/10 (Deadlifts and Box Jumps)

Lunch workout
Run 3 mi @ 6.0 mph
DU's (1 set) - DU SU DU
Hip Mobility Work
Shoulder Mobility Work


W.O.D. 2.15.10
30 Box Jumps
10 Body Weight Deadlifts*
25 Box Jumps
10 Body Weight Deadlifts
20 Box Jumps
10 Body Weight Deadlifts
15 Box jumps
10 Body Weight Deadlifts
*Load a bar with your body weight or scale to level and ability. (108 lbs)
10:08

Strength:
20 Dead Hang Pull-ups (no kip) - Green Band

Current 1RM for deadlift is 155 lbs. Will use about 110 (71% of 1RM).

Food ok - High on carb due to pasta night.
1587 cals
70.7 fat
157.8 carb
89.5 Protein

1,587

70.7

157.8

89.5

2/12/10 - Crossfit Intervals

W.O.D. 2.12.10
Interval Day

15 Hang Power Cleans (135#/95#)*
10 Push Jerks
5 Overhead Squats
250M Row
rest 2 minutes and repeat 3 rounds.

then

5 HSPU (Band Assisted)
20 Pull Ups (mental floss)
30 Double Unders (DU, SU, DU, SU, etc)
rest 2 minutes and repeat 3 rounds.
Dorothy: 3:17/3:20/3:40/4:06/3:49/4:28 (53#/HSPU/PU)

Limiting factor was Overhead Squats. Clean, Jerks all easy.
Need to work on OHS.

Snow Day - Still Resting

Hand is all ripped up.
Body is very sore.
Taking another rest day to recoup.

Angie 08-Feb-2010

100 pullups (Blue band)
100 pushups
100 situps
100 squats
28:04

Also,
Video of kipping pullups

05-Feb-2009 Row / Crossfit

2K row at lunch (9:28.4)

Lyons Shoulder Complex
3 Shoulder Press, 3 Push Press, 3 Push Jerk then raise weight
When can't shoulder press anymore, just do PP and PJ
When can't PP anymore, just do PJ

53 SP/PP/PJ
63 SP/PP/PJ
68 PP/PJ
83 PP/PJ
88 x2 PP/x3PJ
93 x2 PJ

Food: ok (but I ate alot)
1701 cal
127.7g Carb (29%)
76.6g fat (40%)
127.7g Protein (31%)

Took video of pullups but forgot to save them.
Then I think I did 3 in a row. Couldn't get all the way up, but felt good. I might have this.

Run at Gym 03-Feb-2009

Cardio Coach 4 @ Treadmill
4.6 miles in 46:33

Level 4 = 8.5
Level 3 = 7.0
Level 2 = 6.0

Body Composition 02-Feb-2010

144 lbs
28.1 % Body Fat
40.6 lbs fat
103.8 lbs fat free mass


Compare to Previous 07-Dec-2009
148lbs
29%8 Body Fat
44.21 lbs fat
103.8 lbs fat free mass

Pullups at Gym 10x10

10 sets of 10 pullups on the gravitron
10 x 40 lbs counter weight
10 x 50 lbs
10 x 60 lbs (too easy)
10 x 50 lbs (9 in a row + 1 more)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)

After first 5 sets, this got much easier. focused on more explosive movement than slowly pulling up and letting down.

Bear - At Home

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

Round 1 - 45
Round 2 - 50
Round 3 - 55
Round 4 - 60
Round 5 - 65

Probably could have gone higher, but didn't want to drop the bar upstairs in my weight room.

Food
Too many cookies!
Oatmeal
Eggs/Ham/Peppers
Tuna Salad
Peanut butter cookie (from Ali)
2 thin mints (from Jerry)
1 Thanks alot (stolen from Bill)
Squash souffle
Cottage cheese
Pork Chop
Baked Potato
Skip the ice cream tonight due to cookie eating.

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,265.3	1,200.0	1,600.0	0
Fat	g	48.6	40.0	53.0	0
Carbohydrate	g	92.7	120.0	160.0	71
Protein	g	113.4	90.0	120.0	247

5K Run to REN

Run 3.5 miles in very cold windy weather.
Seem to be getting faster as I didn't hit the song 4 minutes until I was on my way back.

Food good (28% Carb/37% Prot/35% Fat):
Oatmeal
Western Scrambled Eggs
Tuna Salad (added eggplant)
Squash Soufle
Cottage Cheese
1 girlscout cookie
Drum sticks
Baked Potato
Icecream

Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,215.4	1,200.0	1,600.0	0
Fat	g	47.2	40.0	53.0	0
Carbohydrate	g	87.6	120.0	160.0	67
Protein	g	110.0	90.0	120.0	239

15 minute blocks - GSK Gym

15 minute run - 1.5 mi (6.0 mph)
15 min row - 169 cal
5x15 pushups (75 total)

01/25/10 - Cardio Coach & Crossfit

Cardio Coach 5 - 4.87 miles in 50 minutes
Killer 4 minute hills
Level 2 = 1.5 incline/5.0 mph
Level 3 =1.5 incline/7.0 mph
Level 4 = 1.5 incline/8.0 mph

WOD - Crossfit Deadlift on the Minute
65x3 85x3 105x3 125x3 145x3 (couldn't get 165 off the ground)

Food - within target! (41%/32%/27%)
Oatmeal (1.2 serving)
Eggs/Green Pepper/Ham
Tuna Salad with Grapes (12)
Cottage Cheese
2 Thanks alot Girl scout Cookies (whoops!)
Squash Souffle (post WOD)
Wheat Pasta with Sauce
Diet Cocoa with Water
Light Ice cream

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,430.1	1,200.0	1,600.0	0
Fat	g	51.8	40.0	53.0	0
Carbohydrate	g	152.6	120.0	160.0	117
Protein	g	95.4	90.0	120.0	207

20-Jan-2009 Work Gym Workout

3 Rounds
1/2 mile run on treadmill @ 6.0 mph (10 minute mile)
10 pushups on bosu
20 situps on bosu

Took about 20 minutes. Good intensity.
Run seemed a little long, but it did take some time to rev up the speed on the treadmill. Maybe next time 1/4 mile and more rounds. Or faster run

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,122.9	1,200.0	1,600.0	0
Fat	g	38.9	40.0	53.0	0
Carbohydrate	g	87.0	120.0	160.0	67
Protein	g	107.7	90.0	120.0	234

19-Jan 2009 Run

Run 7.75 miles to the top of the world and back.
Was able to run all the way up the hill. Then almost died. But I made it. Got a stitch most of the way down. Pretty sure it was from dehydration. Didn't drink any water.
After workout decided to rehydrate with diet coke. Will I ever learn.

Good on food. Even had chicken at McKenzies (small plate)

Unit					Actual Intake			Min Budget	Max Budget	%-RDA
Calories					kcals			1,196.0	1,200.0	1,600.0			0
Fat					g			42.9	40.0	53.0			0
Carbohydrate					g			87.9	120.0	160.0			68
Protein					g			117.1	90.0	120.0			255

Low on the carbs today. No wonder I felt spacey after workout.

18-Jan-2010 Crossfit WOD Results

AMRAP in 20 min
10 Push Press (45 lbs) (Could have gone up in weight a little)
10 Knees to Elbows
Run 400M
(5 rounds)

Food
Note:
Replaced English Muffin & Peanut Butter with Eggs, Ham & Green Pepper

Eggs, Ham and Green Pepper
Low Carb at Muffin Tops (3 Eggs, 1 slice cheese, 4 slices ham)
1 mini chocolate covered donut (I was coerced, but still no excuse)
Tuna Salad Salad
Grapes
Zone Perfect Bar
Yogurt
Squash Soufle (2x)
Wheat Pasta with sauce
Shrimp
Ice cream

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,994.9	1,200.0	1,600.0	0
Fat	g	78.9	40.0	53.0	0
Carbohydrate	g	196.6	120.0	160.0	151
Protein	g	133.6	90.0	120.0	290

What went well:
I didn't eat girl scout cookies, or cupcakes
I had a good workout. Felt energetic and pushed myself hard. Especially sprinting at the end.

What could I improve next time:
One breakfast is enough. Two is over board.
Drink more water to curb afternoon desire for carbs.
Work on replacing Meal replacement bar with real food.