No Work Outs for Me!! UGH ;(

Wednesday October 28, 2009;

"Kaitlyn" Wish I could have done that work out again, dangit... But of course I had to meet with my MKTG group members after class and it screwed up my workout schedule... ugh... And guess what, we met for like 30minutes... So irriated... ugh again... LOL

Thursday October 29, 2009;

O-lifting was canceled for the night... Boo Whoo... Thats ok, cuz my back and hip got sum rest, well that is after my dance class which I think is why its hurting in the first place... Not liking that at all... BLAH :(

Friday October 29, 2009;

Doesn't look like I get to workout again today... But thats my fault, if I wasn't going out of town to San Jose I could workout... Unless I can come @ 4pm... But I don't think anyone will be there... LOL I guess I will just have to come all week next week... My body is really going to hate me! A week without a metcon... WHOLY SCHMOKES... Body will definately hate me... LOL

Tuesday October 27, 2009

Snatch @ 70% of Max Snatch 5X3

25kl = 55lbs
29 kl = 65lbs
31kl = 70lbs
34kl = 75lbs

Clean & Jerk @ 70% of Max C&J 5X2

25kl = 55lbs
29kl = 65lbs
34kl = 75lbs
35kl = 77lbs
37kl = 82lbs

My hip was really bothering me yesterday while doing snatches and C&J's, not sure what was wrong with me... Not good if I am planning on doing the November 15th Competition! Ugh...

Friday October 23, 2009

"Helen"

400m Run
21 KB Swings (35lbs)
12 Pull Ups

3 Rounds

12:01

I beat my old time... WHOOO HOOO... LOL.. My last time was 13:24 and I checked my journal and I did burpees last time for Pull Ups... So I am pretty pumped bout me beating my old time...

O-Head Squats 5X5

29kl = 65lbs
31kl = 70lbs
34kl = 75lbs
35kl = 77lbs
35kl = 77lbs

I haven't done a 5X5 on O-head Squats before, so I was pretty impressed with how much I was able to do, especially after doing "Helen" LOL...

Thursday October 22, 2009

Hang Snatch @ 60% of Max Snatch 5X3

25kl = 55lbs
27kl = 60lbs
29kl = 65lbs
29kl = 65lbs
29kl = 65lbs

Snatch Pulls @ 90%, 95% & 100% of Max Snatch

30kl = 65lbs
35kl = 77lbs
39kl = 87lbs

2 Cleans & 1 Jerk 5X3

35kl = 77lbs
39kl = 82lbs
39lk = 82lbs

I was pooped out by the end of this workout... I didn't even finish my sets... LOL

Wednesday October 21, 2009

400m Run
10 Hang Squat Cleans (29kl = 65lbs)
7 Broad Jumps (crack to crack)
200m Run
10 Hang Squat Cleans
7 Broad Jumps
200m Run
10 Hang Squat Cleans
7 Broad Jumps
200m Run
10 Hang Squat Cleans
7 Broad Jumps
400m Run

12:10

Great workout... Squat cleans are no joke man... LOL :)

Finisher: Worked on KB Snatches on each arm, I suck at these with my right arm for some odd reason... My left arm was much better, I have bruises on my right arm... Ugh... LOL

Tuesday October 20, 2009

Snatch Balance @ 60% of Max Snatch

25kl = 55lbsX3
30kl = 66lbsX3
35kl = 77lbsX3

Clean & 2 Squats & Jerk

28kl = 61lbsX3
33kl = 72lbsX3
35kl = 77lbsX3
38kl = 83lbsX3

Clean Pulls @ 90%, 95%, 100% of Max Snatch

50kl = 110lbsX3
52kl = 114lbsX3
55kl = 121lbsX3

It was a great work out especially with L10XF's O-lifting Crew and with the coaching skills of Veronica!! Luv it!!

Sunday October 18, 2009

"Bad Girl Open"

So things didn't go according to plan on my snatches but I did pretty good... I didn't max on my Snatch but I did for my Clean & Jerk... Whoop Whoop!

Snatch

1st Attempt: 37kl = 81lbsX1 (Missed)
2nd Attempt: 37kl = 81lbsX1 (Missed Again... UGH...)
3rd Attempt: 37kl = 81lbsX1 (FINALLY MADE IT... DANGIT!!! LOL)



Clean & Jerk

1st Attempt: 50kl = 110lbsX1
2nd Attempt: 52kl = 114lbsX1
3rd Attempt: 55kl = 121lbsX1

I got a new PR @ 55kl = 121lbs, YAY!!!!



Great Job Cari and Skylar on their 6 for 6 lifts... Very proud of both of them!!!

GO LEVEL 10 CROSSFIT!!!!!!!!

Friday October 16, 2009

High Back Squats

35kl = 77lbsX2
45kl = 99lbsX2
55kl = 121lbsX2
65kl = 143lbsX2
65kl = 143lbsX2

Finisher; Abs
8 minutes of the following:
40 Flutter Kicks
30 Floor KTE
20 Sit Ups
1 Fence Sprint

3 Rounds (I think) LOL :)

Thursday October 15, 2009

Worked on Snatches & Clean & Jerks again for the Bad Girl Open Competition!

Snatches @ 55lbs/25kl

Clean & Jerks @ 77lbs/ 35kl

Tuesday October 13, 2009

Worked on technique to have it locked in for the competition sunday.

Snatches @ 50% of Max

55lbs

Clean & Jerk @ 50% of Max

77lbs

Glad we are working on the basics with light weight to make sure we are working on technique!!!

Saturday October 10, 2009

We set up a test run for the "Bad Girl Open" @ L10XF

Snatch Attempts

1st Attempt: 35 kl
2nd Attempt: 41 kl (missed)
3rd Attempt: 41 kl

Max Snatch was 41 kl; I was angry I missed my first attempt and I don't think I got the 3rd attempt... But I think I can do it at the competition... So we will see... I think I was worn out from all week of working out...

Clean & Jerk Attempts

1st Attempt: 50 kl
2nd Attempt: 52 kl (missed)
3rd Attempt: 52 kl

Max Clean & Jerk was 52 kl; My second attempt sucked, I had bad positioning on my hands on the bar so I didn't get a good dip and drive for the jerk... And then my 3rd attempt wasn't a pretty Clean & Jerk like I have been able to do before, but I did do it... LOL I was a little wobbaly after I jerked it and I was getting ready to stand straight... Ugh... I am such a freekin profectionist that I don't think I was very happy with my 3rd attempt but it passed so I should be...

This weekends competition will definately be a challenge... But hopefully with me not working out so hard this week I will have plenty of energy to get my 2nd and 3rd attempts that I am shooting for...

Thanks Santos and Veronica for all your help!!

Friday October 9, 2009

10 DB Thrusters (22.5lbs)
5 High Box Jumps (22inches)
200m Run

Rounds in 15 minutes

6 Rounds + 10 Thrusters + 5 Box Jumps

This was a good workout but my legs were jelly by the time I had to do the thrusters... Ugh...

Thursday October 8, 2009

80% of Max Snatch

55X3
65X2
70X2
70X2

Clean & Jerk @ 80% of Max

77X3
87X3
87X2
87X2
87X2

Clean Pulls @ 100%

77X3
99X2
109X2

Feeling really comfortable with putting more weight on the bar for my scnatches... YAY :) So I will probably do pretty good on Saturdays test run of the competition as well as doing good at the Bad Girl Open... But we will see...

Wednesday October 7, 2009

400m Run
10 Pull Ups
10 Front Squats (85lbs)
10 Burpees

3 Rounds

13:42

Finisher: Double Under Laddler

5-10-15-20

I had a rough day, lol... My right wrist was hurting during front squats sucked... And then I tried doing my burpees in the first round with my wrist taped and it didn't work for me... So had to rip off the tape and go without it on my front squats... I liked this workout, but it was hard doing it @ 85lbs for my front squats...

The Double Under Laddler is always a challenge for me... The first few tries are always rocky cuz I don't seem to get my rythem and then after a bit I start doing good... Then I started getting a headache everytime I would stop jumping... So weird...

Tuesday October 6, 2009

Clean Pulls @ 100% of Max Clean

121X3
121X3
126X3
131X3
131X3

Snatch Balance @ 80% of Max Snatch

55X3
55X3
60X3
60X2

My right wrist starts to hurt pretty bad when doing the Snatch Balance... So I couldn't finish my set or go up as much as I should have... Ugh... So because I didn't finish I had to do weighted back extensions...

3X15 w/ 10kl plate

Saturday October 3, 2009

250m Row
10 Tire Flips
1 Full Gasser w/ 14lb med ball

Rounds in 15 minutes

3 Rounds + 250m Row + 10 Tire Flips



We worked in teams... It was Jackie and I we did pretty good... I was pooped tho, my legs were shot... LOL



Finisher 30 Sec Each Station for 3 Rounds

Russian Twists (6lbs)
Flutter Kicks
Lay Outs

Thursday October 1, 2009

Snatches @ 70%

55X3
65X3
75X3

Clean & Jerk @ 70%

77X3
87X3
92X3

I was a little tired, was struggling on my snatches... Mad at myself cuz I need to be consistent if I am planning on doing well at the Bad Girl Open Oct. 18th... ugh...

Wednesday September 30, 2009

Dead Lift

77X5
121X5
165X3
165X3

Santos didn't want Sky and I to do a Max Dead Lift because we are going to be working on Olympic Lifting Thursday... So we just did a little bit and watched everyone else PR on their Dead Lifts... Good Job everyone... Big props to Megan and Brett... NICE PR's!!!

200m Run
4 Bear Crawls
15 DB Push Press (25lbs)

3 Rounds

7:49

The 25lb DB Push Press was the hardest thing, I don't think I have done those with 25 lbs before... So yay for me for pushing myself... LOL :)