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

push jerk

1 x 8
1 x 5
3 x 3 115, 125, 135

AMRAP 8 min
10 push press 15#
10 ring dip
20 split jump
4 + 10PP

mixed 10K for time

row 5k 20:51 (pr)

run 5k

total time: 48:

Went in to this with sore legs and back from the FSQ. I think the run was more than 5k but the scenery was awesome and the breeze was nice, until the headwind heading back. I kicked the rows ass with little effort so that was pretty awesome. I wasn't really hurting until the final 750.

Front Squat

1x 10 85#

1x 8 105#

1x 5 125#

3x3 5 36 inch box jumps in between

(135, 145, 155f)

Then

4 rft

25 squat jump ball slam #20

10 ring push ups, feet on 21 inch box

25 KTE (on rings to save hands for massage)

15 something

5K run, untimed

"Supergirl Helen"

3 rnds

400m run

21 KB swings 53#

6 muscle ups

time.... I forgot

Jerk technique with Harvey. Worked up to 125 power jerk and 155 split jerk. Been advised not to go for PRs until I am hitting these weights perfectly all the time. No pressing out.

then:

5x5 press

75, 80, 90, 95 (4), 95

metcon:

4 rnds

400m run

35x ball slam (20#)

10:45