Today was a good day! I had a bit more energy!
There was no lift today but we did a WOD!
We did the following... (women's weight is listed)
5 Clean and Jerks 155#
Run 400m
10 Clean and Jerks 135#
Run 400m
15 Clean and Jerk 105#
Run 400m
I guess the WOD was a ground to shoulder to overhead, but I did not know that ahead of time so I did full squat cleans, which made it spicier! Haha! Oh well... I am an overachiever!
I also had acupuncture today which always makes me feel tons better!
Tuesday, November 29, 2011
Monday November 28, 2011
Santa Cruz Strength Day Woo Hoo!
Today I only did oly lifting as my body is wrecked! It was a little rough to start but I still had a blast!
We did it meet style where we worked up to our max snatch single and then after worked our way up to a max clean and jerk single.
I did pretty well! I really wanted to PR my snatch again, but it did not happen today. This week it will though! Mark my words!!! I will PR!
I went back to Royal today... my body is really fighting with me so I needed him to put it in check!
Today I only did oly lifting as my body is wrecked! It was a little rough to start but I still had a blast!
We did it meet style where we worked up to our max snatch single and then after worked our way up to a max clean and jerk single.
I did pretty well! I really wanted to PR my snatch again, but it did not happen today. This week it will though! Mark my words!!! I will PR!
I went back to Royal today... my body is really fighting with me so I needed him to put it in check!
Sunday November 27th
Today was a bit of a rough one... I am super tired from the holidays and my birthday I think. I didn't even stray from my diet, drink, party or stay out particularly late but I think the added hour or two of fun each night, combined with work wore me out a little!
Regardless, I did the following!
Deadlift
5.3.3.1.1.1
Then muscle up work of 2 unbroken muscle ups on the minute for 6 minutes
Then this WOD
3 rounds
50 squats
30 heavy kb swings
15 24in box jumps
This was a surprisingly difficult WOD! May be from lack of energy, but those heavy kb swings took it out of me! Later I got body work done with Royal, which was super rough but much needed!
Regardless, I did the following!
Deadlift
5.3.3.1.1.1
Then muscle up work of 2 unbroken muscle ups on the minute for 6 minutes
Then this WOD
3 rounds
50 squats
30 heavy kb swings
15 24in box jumps
This was a surprisingly difficult WOD! May be from lack of energy, but those heavy kb swings took it out of me! Later I got body work done with Royal, which was super rough but much needed!
My Pet Turkey
Thanksgiving!!!!
Today I attended and worked out with a Maxim class for the first time and it was so much fun! The rest of my team took a rest day but I have to work all day long tomorrow for Black Friday so I wanted to WOD today and rest tomorrow!
We did all kinds of fun stuff including musical animal walks around the pull up structure! Last one to jump on a bar and hang when the music stops has to do burpees!
The WOD was a partner WOD called My Pet Turkey.
One person worked while the other held heavy dumbbells or kbs in their hands! So grippy!
100 Burpees
200 Sit ups
100 Wall Balls
50 Box Jumps
100 Push Ups
25 HSPU
100 Lunges
200 Squats
Super fun and everyone did so awesome!!!
Today I attended and worked out with a Maxim class for the first time and it was so much fun! The rest of my team took a rest day but I have to work all day long tomorrow for Black Friday so I wanted to WOD today and rest tomorrow!
We did all kinds of fun stuff including musical animal walks around the pull up structure! Last one to jump on a bar and hang when the music stops has to do burpees!
The WOD was a partner WOD called My Pet Turkey.
One person worked while the other held heavy dumbbells or kbs in their hands! So grippy!
100 Burpees
200 Sit ups
100 Wall Balls
50 Box Jumps
100 Push Ups
25 HSPU
100 Lunges
200 Squats
Super fun and everyone did so awesome!!!
Wednesday November 23, 2011
Today was another SC Strength Day!!!!
I love these days!!!
We did the following:
On the minute for 8 minutes...
1 Power Snatch
1 Heaving Snatch Balance
Then we did snatch singles and I PR'd!!! So excited!!! Snatch is my scariest lift and I am super amped on PRing!
Later we did the following WOD:
4 rounds:
24 kb swings
16 pull ups
10 Front Squats
Then the team and I went shopping for all of our Thanksgiving food! Tomorrow I cook a big dinner for everyone!
I love these days!!!
We did the following:
On the minute for 8 minutes...
1 Power Snatch
1 Heaving Snatch Balance
Then we did snatch singles and I PR'd!!! So excited!!! Snatch is my scariest lift and I am super amped on PRing!
Later we did the following WOD:
4 rounds:
24 kb swings
16 pull ups
10 Front Squats
Then the team and I went shopping for all of our Thanksgiving food! Tomorrow I cook a big dinner for everyone!
Tuesday November 22, 2011
Today was a relatively mellow day. My body is feeling a little worked!
I did the following as prescribed by my coach!
20 minute AMRAP
300m Row
30 Double Unders
6 Ring Dips
Fun little metcon!
I did the following as prescribed by my coach!
20 minute AMRAP
300m Row
30 Double Unders
6 Ring Dips
Fun little metcon!
Monday 11.21.11
Today was another fun day at Santa Cruz Strength!
We did the following:
Power Cleans! I am not the greatest at these so we really worked at them.
We did 3 sets of 3 at increasing weight and then 5 sets of singles.
My form started to get wonky so I backed down on weight and worked my way back up again. It felt better the second time up.
Following this we did Pause Jerks, 5 sets at increasing weight and then moved on to Jerk singles, increasing in weight.
Later I did
Back Squat 85% of last week 3x6
Clean and Jerk 85% of last week 1x1
Push Press 85% of last week 5x3
And a WOD
400m Run
21 Power Cleans
21 Pull Ups
400m Run
15 DB Thrusters
15 Pull Ups
400m Run
9 Power Cleans
9 Pull ups
400m Run
I also had body work by Royal and acupuncture by Beth Dorsey... much needed!!!!
We did the following:
Power Cleans! I am not the greatest at these so we really worked at them.
We did 3 sets of 3 at increasing weight and then 5 sets of singles.
My form started to get wonky so I backed down on weight and worked my way back up again. It felt better the second time up.
Following this we did Pause Jerks, 5 sets at increasing weight and then moved on to Jerk singles, increasing in weight.
Later I did
Back Squat 85% of last week 3x6
Clean and Jerk 85% of last week 1x1
Push Press 85% of last week 5x3
And a WOD
400m Run
21 Power Cleans
21 Pull Ups
400m Run
15 DB Thrusters
15 Pull Ups
400m Run
9 Power Cleans
9 Pull ups
400m Run
I also had body work by Royal and acupuncture by Beth Dorsey... much needed!!!!
Sunday, November 20, 2011
Friday November 18, 2011
Morning lifting:
Front Squat 3X5 at 75%
Press 3x5 at 75%
Wod:
30 GHD Sit ups then
4 rounds of
400m run
50 squats
then
30 GHD sit ups
Later I had a much needed massage with my body worker Royal Jacobs for 2 hours! Tomorrow is definitely a rest day!
Front Squat 3X5 at 75%
Press 3x5 at 75%
Wod:
30 GHD Sit ups then
4 rounds of
400m run
50 squats
then
30 GHD sit ups
Later I had a much needed massage with my body worker Royal Jacobs for 2 hours! Tomorrow is definitely a rest day!
Thursday November 17, 2011
Morning lifting looked like this:
Deadlift 3x3 at 80%
Bench 5x5 at 75%
Then we did a WOD...
Against a 10 minute running clock,
30 OHS 105/155
then as many rounds of 7 burpees, 7 pull ups as you can using the remainder of the time.
Personally, I felt this in my mid SO much! Burpees are usually cake for me but the OHS killed my abs which made the burpees harder!
Then we had some team fun playing around with a double under pyramid... 10,20,30,40,50,40,30,20,10. Hillarious!
I also did 1minute handstand holds and 1 minute bar hangs.
Deadlift 3x3 at 80%
Bench 5x5 at 75%
Then we did a WOD...
Against a 10 minute running clock,
30 OHS 105/155
then as many rounds of 7 burpees, 7 pull ups as you can using the remainder of the time.
Personally, I felt this in my mid SO much! Burpees are usually cake for me but the OHS killed my abs which made the burpees harder!
Then we had some team fun playing around with a double under pyramid... 10,20,30,40,50,40,30,20,10. Hillarious!
I also did 1minute handstand holds and 1 minute bar hangs.
Wednesday, November 16, 2011
Santa Cruz Strength
Today was super fun! I definitely embraced the lululemon manifesto of doing one thing a day that scares you! My scary thing is the SNATCH! For some reason, throwing that weight over my head is daunting! A couple weeks ago, I decided I should sack up and conquer this "area of opportunity!" For this, I sought out Kyle and Jocelyn at Santa Cruz Strength.
My training partner and I spent some time being coached by Jocelyn today. We worked the snatch and learned some very helpful tips and tricks!
We did 3x3 off the blocks working up in weight and then some singles. Following that we did some work with the halting snatch and then on to snatch singles fromt he floor.
I LOVED the coaching! So often, as a coach, you are so busy coaching others that you rarely get pure coaching yourself. Jocelyn totally helped not only my form, but my confidence in my technique and form. I always thought I was super slow at snatching, but I guess I was wrong! We did some filming and instant slow motion replays and it was super interesting to see every little detail of my lift!
I matched my previous PR, which I was super excited about! It felt much faster and more solid too!
I am totally looking forward to next Monday's coaching!
Later I hit up the farmers market for some of my favorite chicken and veggies and then to the doc for a B12/B Complex injection! Should be feeling good tomorrow!
Tuesday, November 15, 2011
Muscle Snatches and Muscle Ups!
Well, today's lifts were a little challenging... my legs are shot!
This morning I did the following
Backsquats 3x10 at 75% (amazingly difficult after the past few days)
Power Snatch 3x3 60%
Power Clean and Jerk 3x3 60%
3 max sets of pull ups
Then...
With the team I did the following
3 muscle snatch, OHS
3 muscle ups
5 rounds
3x10 floor press
and 3 rounds of
15 GHD sit ups
5 Back extensions
We had tons of fun and an amazing playlist!
My diet has been looking pretty much the same as the past week. I don't tend to stray too much from the formula, although tonight I am BBQing some chicken and sweet potatoes!
This morning I did the following
Backsquats 3x10 at 75% (amazingly difficult after the past few days)
Power Snatch 3x3 60%
Power Clean and Jerk 3x3 60%
3 max sets of pull ups
Then...
With the team I did the following
3 muscle snatch, OHS
3 muscle ups
5 rounds
3x10 floor press
and 3 rounds of
15 GHD sit ups
5 Back extensions
We had tons of fun and an amazing playlist!
My diet has been looking pretty much the same as the past week. I don't tend to stray too much from the formula, although tonight I am BBQing some chicken and sweet potatoes!
Monday, November 14, 2011
I'm Back!!!
Sorry I have been on a little hiatus! I got very sick with a special flu and it took me out of the game for a few days! I'm almost back to me, and have been training for the past few days. I will update my training tomorrow from the days I did not post, but I thought I'd start with today's at least!
I went to my first session with my new oly coach today! Kyle at Santa Cruz Strength will be working with me and my partner on our olympic lifts! I am super excited and had tons of fun today! This is him below just being awesome.
We did the following:
clean and jerk
65% 1x5 on the minute
70% 1x5 on the minute
75% 1x5 on the minute
Then we did singles for our max for the remainder of the time.
I was really happy as I matched my previous PR even though I am still not feeling that well!
I also learned some great technique drills for my jerk and a excited to do work!
Later I met up with my team to do a mystery run! Our coach told one of our team members... the fastest naturally, a distance and course to run and the rest of us just had to keep up and follow! It was long and fun! We ended up doing a trail run up in the mountains and although it got dark, we forged ahead! Kind of scary but there were lots of us so we were fine! We ran for an hour and although we do not know the exact milage, we were thinking 7-8 miles. We could totally be wrong though! It was over 6 and under 10!
When we got back I did 5x5 push press at 75% to finish.
I also went to acupuncture today with Beth, which was much needed! We set up a plan for the next couple months and I am excited to get back on track! I received all of my vitamins and supplements today too, so this week I should be feeling much better!
I went to my first session with my new oly coach today! Kyle at Santa Cruz Strength will be working with me and my partner on our olympic lifts! I am super excited and had tons of fun today! This is him below just being awesome.
We did the following:
clean and jerk
65% 1x5 on the minute
70% 1x5 on the minute
75% 1x5 on the minute
Then we did singles for our max for the remainder of the time.
I was really happy as I matched my previous PR even though I am still not feeling that well!
I also learned some great technique drills for my jerk and a excited to do work!
Later I met up with my team to do a mystery run! Our coach told one of our team members... the fastest naturally, a distance and course to run and the rest of us just had to keep up and follow! It was long and fun! We ended up doing a trail run up in the mountains and although it got dark, we forged ahead! Kind of scary but there were lots of us so we were fine! We ran for an hour and although we do not know the exact milage, we were thinking 7-8 miles. We could totally be wrong though! It was over 6 and under 10!
When we got back I did 5x5 push press at 75% to finish.
I also went to acupuncture today with Beth, which was much needed! We set up a plan for the next couple months and I am excited to get back on track! I received all of my vitamins and supplements today too, so this week I should be feeling much better!
Sunday, November 6, 2011
Day #7
Rainy morning but it cleared up just in time for the WOD!
Rest day for lifting but some of the team and I got together at 11 to do a fun little WOD using the new Rogue Dog Sled (http://www.roguefitness.com/catalogsearch/result/?q=sled) and tractor tires! It was super fun and challenging!
20 minute AMRAP
30m sled push
5 tire flips
30m sled push
20 double unders
I am battling a cold right now so my body was not too happy with me but I am glad I did the WOD and had a blast playing with the new Rogue toys!
My food looked like this...
4 eggs, 2 cups of spinach, 2 cups of ratatouille, tea
2oz chicken and a salad with avo
2oz chicken and 2 cups of ratatouille
and the same thing as above, again!
I have been drinking ginger tea all day hoping to kick this thing quickly, so hopefully tomorrow will be better, aside from my very red nose!
Saturday, November 5, 2011
Day #6
This morning Daniel and I did the following for lifting:
2 position Snatch:
60% for 4 sets
2 position Clean
60% for 4 sets
Push Jerk and Jerk
60% of Jerk
4 sets
Adjusted my Snatch a little and it really helped with my speed so I was really excited!
Team WOD!
15 Squat Cleans (155/105)
30 pull ups
12 Squat Cleans
24 pull ups
9 Squat Cleans
18 pull ups
This was a fun WOD but grippy! Cleans got heavy but I was still able to do them in sets and did not have to resort to singles, so I was pleased!
Food:
4 eggs, Spinach, avo, 4 dried apricots, tea!
2 oz of roasted chicken and 2 cups of home made ratatouille! (fat was olive oil)
same as above for 3rd meal and stay tuned for dinner and supper!
2 position Snatch:
60% for 4 sets
2 position Clean
60% for 4 sets
Push Jerk and Jerk
60% of Jerk
4 sets
Adjusted my Snatch a little and it really helped with my speed so I was really excited!
Team WOD!
15 Squat Cleans (155/105)
30 pull ups
12 Squat Cleans
24 pull ups
9 Squat Cleans
18 pull ups
This was a fun WOD but grippy! Cleans got heavy but I was still able to do them in sets and did not have to resort to singles, so I was pleased!
Food:
4 eggs, Spinach, avo, 4 dried apricots, tea!
2 oz of roasted chicken and 2 cups of home made ratatouille! (fat was olive oil)
same as above for 3rd meal and stay tuned for dinner and supper!
Day #5
Lifting:
Front Squat 75%
3x5
Snatch
Heavy Single
Press
75% 3x5
WOD: Rest!
PR'd my snatch today! So exciting!
I have been feeling a little run down like I may be getting sick, so I am pumping up the Vitamin C!
Also got 1.5 hours of body work done by the amazing Royal Jacobs!
I feel so much better! Every Friday, massage day!
Front Squat 75%
3x5
Snatch
Heavy Single
Press
75% 3x5
WOD: Rest!
PR'd my snatch today! So exciting!
I have been feeling a little run down like I may be getting sick, so I am pumping up the Vitamin C!
Also got 1.5 hours of body work done by the amazing Royal Jacobs!
I feel so much better! Every Friday, massage day!
Day #4
Today was an off day for lifting.
I did a WOD with the team, which was pretty challenging!
5 rounds
2 Rope Climbs
10 Hang Power Cleans (95/65)
10 Push Press (95/65)
20 Burpees
Pretty windy and a shoulder killer but super fun!
Diet looked like yesterday's... yes boring I know! I am working on cooking some different things so I will post them soon!
I did a WOD with the team, which was pretty challenging!
5 rounds
2 Rope Climbs
10 Hang Power Cleans (95/65)
10 Push Press (95/65)
20 Burpees
Pretty windy and a shoulder killer but super fun!
Diet looked like yesterday's... yes boring I know! I am working on cooking some different things so I will post them soon!
Thursday, November 3, 2011
Day #3
Yesterday was a booty kickin' day! Literally! It went like this
Morning Lifting
Deadlift
80%
3x3
Bench
75%
5x5
Pull Ups
75% of yesterdays sets, 3 sets
Afternoon WOD with the team!
Diane
21-15-9
HSPU
Deadlift
Diet felt better yesterday...
6am
4 eggs, spinach, dried apricots, avo
10am
2 oz chicken
veggies
avo
1pm
same as above
5:30pm
4 oz chicken
spinach
avo
tomato
Morning Lifting
Deadlift
80%
3x3
Bench
75%
5x5
Pull Ups
75% of yesterdays sets, 3 sets
Afternoon WOD with the team!
Diane
21-15-9
HSPU
Deadlift
Diet felt better yesterday...
6am
4 eggs, spinach, dried apricots, avo
10am
2 oz chicken
veggies
avo
1pm
same as above
5:30pm
4 oz chicken
spinach
avo
Tuesday, November 1, 2011
Day #2
Today was a fun training day! The whole team came out and we had tons of fun together!
AM Lifting:
Power Snatch
60% of 1 Rep Snatch
2x3
Power Clean and Jerk
60% of Clean and Jerk
2x3
3 max sets of pull ups
then....
Afternoon WOD
for 20 minutes
alternating on the minute
3 heavy front squats
2 muscle ups
Diet was the same as yesterday. I feel like I dialed it in a bit more today. Not feeling AS hungry but still getting used to it!
Sorry no pic but I will remember for tomorrow!
AM Lifting:
Power Snatch
60% of 1 Rep Snatch
2x3
Power Clean and Jerk
60% of Clean and Jerk
2x3
3 max sets of pull ups
then....
Afternoon WOD
for 20 minutes
alternating on the minute
3 heavy front squats
2 muscle ups
Diet was the same as yesterday. I feel like I dialed it in a bit more today. Not feeling AS hungry but still getting used to it!
Sorry no pic but I will remember for tomorrow!
Monday, October 31, 2011
Day #1
Day number 1 is almost over and it was fun but tough! I am tired!! My training went like this:
Morning Lifting:
Backsquat 75% 3x10
Clean and Jerk 1 Rep
Push Press 75% 5x5
Afternoon WOD:
For 12 minutes on the minute
1 muscle up
20 double unders
Today is technically a rest day for my team but I wanted to start my blog with a WOD so I did a light technique WOD for today. Tomorrow is our official day 1 of our cycle!
Today was also the first day of my competition diet!
Breakfast: (6am) 3 duck eggs scrambled with 2 cups of spinach and 1/4 avo, 4 dried apricots (I can't give 'em up completely!), and a cup of black tea
Snack: (10am) 2oz chicken, 2.5 cups of broccoli, 1/4 avo
Lunch: (1pm) Same, I am not very interesting...
Snack: (4pm) Same
Dinner: Hmm, don't know yet but probably the same as above! Haha!
Morning Lifting:
Backsquat 75% 3x10
Clean and Jerk 1 Rep
Push Press 75% 5x5
Afternoon WOD:
For 12 minutes on the minute
1 muscle up
20 double unders
Today is technically a rest day for my team but I wanted to start my blog with a WOD so I did a light technique WOD for today. Tomorrow is our official day 1 of our cycle!
Today was also the first day of my competition diet!
Breakfast: (6am) 3 duck eggs scrambled with 2 cups of spinach and 1/4 avo, 4 dried apricots (I can't give 'em up completely!), and a cup of black tea
Snack: (10am) 2oz chicken, 2.5 cups of broccoli, 1/4 avo
Lunch: (1pm) Same, I am not very interesting...
Snack: (4pm) Same
Dinner: Hmm, don't know yet but probably the same as above! Haha!
Sunday, October 30, 2011
Tomorrow Starts the New Year!
Tomorrow marks the official launch of my blog! Very excited, and a little nervy, to share this with everyone as I am pretty private and reserved when it comes to my training. I don't even share it with my family! Stay tuned for day 1 of my 3.5 month training cycle and competition diet! Let's start the fun!
~Cat
~Cat
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