3 rnds

10 headcutters (35#)

20 wallball bench piston press (15#)

5 CTB pull ups

15-12-9

Thruster (95#)

Strict pull up

14:22

Took the thrusters nice and easy, or as easy as heavy thrusters can be. Dont have much to say about my WOD but damn I saw some girls in my gym killing some heavy thrusters and even saw that Lynn RX'd and Watched Meri absolutely destroy this one. So fun. Everyone is making such big gains!

5 min row

10 power cleans (95#)

2 min Airdyne 15:15

3 rnds

10 headcutters (35#)

500m row (2 min split) ended up being around 2:12

3 rnds

300 sec tuck hang/ plank

7:00 am

3rnds

5 wall squat

10 squat

5 squat jump

10 split jump

for completion:

10-1 ladder

pull up

burpee

deadlift (135/95)

push up

30 double unders

7 am workouts are hard for me. I have way more energy at 4 and after a meal. But I have to get it done. I completed most of the pull ups and burpees strict due to the discomfort of any extra spinal extension. (5# deadlift felt more like 135 to me today but it was nice to get my hands on a barbell.

Nutrition was on today, paleo strict.

Catch up. Its been kind of hard to blog about the mundane recovery workouts I have been trying to get in. Almost as hard as actually doing them. I've had a list of movements that I can do without hurting myself and some days the programming is picking a few of the movements and throwing up a rep scheme.

Progress: I haven't needed anything stronger than IBU for 2 weeks. My pain has been more muscular fatigue than low back pain. I have been able to add in a few 5k runs and even got some light weight in my hands. If I can just keep the progression slow I think I will be good to go in a few more weeks.

Set backs: The nutrition has been worse than its been in at least a year for probably a month straight. There has been a lot of beer and a lot of snacking on non-paleo foods. Uncool. Energy level is low and I wake up with swollen feet and sometimes a stuffy nose. Anyone remember the crack symptoms?? I will get back on track for a while and then fall off. Im thinking when I can amp up my training it will help my nutrition motivation. For now I am going to try and get back into my paleo experimental cooking. That always helped. Sending meal pictures to paleo friends for accountability is also helpful.

Sat Aug 14:

1-10 ring dip/ push press (15#)

10-1 weighted step up/ front rack hold w/ RH (25#KB 21')

10-1 w. step up/ front rack hold (35# KB 10')

Most loaded my spine has been and the soreness is all in the shoulder and upper back. YES!!

Thurs Aug 12:

"Coe"

10 RFT

10 thrusters, 10 ring push ups

35# bar for thrusters, rx ring push up had time for 7 rnds, had enough push ups for 6 rounds hah 13 mins something for the scaled 7

Wed Aug 11:

(10 manmakers @12# 30 sec ring support) 3 rnds

8 manmakers @15#-same

6 @25# (removed rows in the manmaker at this weight)

4@35#

Tues Aug 10: 5k

Monday Aug 9: 5k

Friday Aug 6:

Im back! Thanks to all of you who mentioned wanting to see me posting again. Its flattering to know y'all are reading. XOXO

"Helen on Roids" or "Double Pyramid Helen"

run 1200m

63 kettlebell swings (35#)

36 pull ups

run 800m

42 kb swings

24 pull ups

run 400m

21 kb swings

12 pull ups

20:28

Yesterday was day 1 of training camp for the LFL. My back was finally not in crippling pain and I only had 800 mg of IBU on board! YES! By the end of practice it was lit up pretty good but I still didn't need any pain meds to sleep. Woke up this am pretty stiff. One knee is swollen pretty good, limiting the rom but its just from ground impact so I figured I could chance it. Felt pretty good during the WOD but it was a tough one. Cant imagine doing it in a comp on day 2 with outdoor pull up stations and zero shade. Amazing watching Annie T blow this away in sub 18. Her pull ups are out of control. Box temp was 97 degrees. Full 4 pm sun outside. Day 2 of training camp tomorrow evening.

and my outcome.

2009 Crossfit Games Regional Qualifier

Place: 9th overall?

weakness: overhead squat

2010 Crossfit Games FL Sectional

place: 1st overall

weakness: run, clean

2010 Crossfit Games Regional Qualifier

place: 49th

weakness: HSPU, Muscle Up, mental preparedness

Next year??

Its been a while, AGAIN! I have been resting a lot. Mostly just working the jerk and split snatch technique with Harvey and throwing in a few metcons here and there. Trained at CFJax this weekend and felt pretty good. My clean was weird so we are going to hit that this week. PR's are still coming so I guess the work capacity is still here. Just fine tuning some technique as the regional qualifier approaches.

Fran

21-15-9

Thruster 65#

pullup

3:32 pr

then:

Clean technique with RH