MandaMaria

7pm

Warm Up: 10 kipping pull ups, 20 push ups, 30 GHDs, back ext, and squats, little stretch

AMRAP in 12 minutes of:

80 singles and 10 double unders

5 Deadlifts @ 135#

7 rounds + caterpillar time in 12:48

There was a catapillar in my space so I spent about a minute trying to move it without hurting it. I couldn’t move bc this gym is filled with single muscle working machines. Anyway, I went ahead and just finished a 7th round at a time of 12:48 to try to make up the difference. 

This WOD is from today’s CF main site WOD but I put in jump rope (in place of run 400) bc I can’t run right now. My knee pain returned for the 8th time since 2008 Tuesday. Lame. Anyway, I needed to work on double unders some more.

Pull up practice: 5 kipping, 3 slow kip, 5 kipping, 5 strict

5 min of jump rope double under practice

10:30am Power Yoga

I’m trying to do more yoga because when I am doing yoga regularly, I can run without my knee pain coming back for a longer time (time as in day, not length of the run… although that too).

And to think, many people spend 45 minutes lifting on machinery to work each muscle individually and in a way that may create unnatural imbalances. “Don’t use machines, be one.”

6:50am

200 free

100 IM

100 free

100 IM

6 X 100 Kick: odds free, evens IM (for this I put fins on and focused on kicking and minimized any arm movement)

2 rounds of these 7 things:

1.)150 free- smooth pace

2.) 50 free drill

3.) 50 breast

4.) 50 free

5.) 50 back stroke drill

6.) 50 free build

7.) 2 x 25 fast free (20 sec rest in between)- these were 28 sec each for me today

Then, 50 free easy

300 pulling

Total swam: 2300m

6:30pm

1 hour of “Spin with Fernando” which means that about 20 minutes of that hour is spent doing lunges and squats and jumping over the bike and other stuff he makes us do. I really just like the biking part since I do a lot of “other stuff” but I get really sweaty so I figure it’s a good workout.

Then I worked on maxing out for my back squat.

New Back Squat max PR: 175# Yeah!

My husband, Rick, had a good technique; before squatting down, take in a deep breath and hold it- it keeps you from relaxing which makes you able to spring back up rather in falling down with heavy weight. Exhale as you are coming back up, but after you have initiated the movement in the “up” direction.

Our first dance, married… with Steve holding my flowers for me!

Me and my wonderful husband, April 29, 2011!

400 free

4 x 100: IM

 4 x 75: 25 kick on back/ 25 free/ 25 kick on back

4 x 50: 25 underwater/ 25 easy free

4 x 25 free sprint w/ 20 seconds rest (27, 27, 27, & 26 seconds for me)

3 x 150 kick w/board: 100 social (easy)/ 50 fast

50 kick easy

2 x 50 free fast w/ 20 second rest (58 seconds for me)

100 free easy

2100m total swam

I don’t expect my times are good but I’m new to swim training and am hoping to get better.

#1. Warm up: 10 pull ups, 20 push ups, 30 squats, GHDs, & back extensions and a light stretch.

#2. Fran: 21-15-9 for time of thrusters (@65#) and pull ups

Times: 21 reps-4:33, 15 reps- 4:34, 9 reps 2:41

Total Time: 11:49

This was the first time I have ever done Fran and it was frustrating, but I’m okay with this time for now.

#3. Three rounds for time:

20 toes to bar

20 box jumps (24 inches)

20 Sumo deadlift high pulls @ 65#

20 burpees

20 shoulder to overheads @ 65#

Round times: 1.) 11 min., 2.) 13:53, & 3.) 14:22/ Total: 39:16

This was me putting together something similar to the last three events in the crossfit 2011 games based on resources. I had a hard time with it and took many breaks but I felt like I grew from it and it was good.

#4. Bike: 5 x (2 min hard seated, 2 min easy standing) + 4 min cool down = 24 min.

This was hard after doing everything else, but I want to work on getting my legs back to where they were and also get in solid, unbroken aerobic work.

#5. A good 24 minutes of stretching many muscles!

Warm Up: 10 pull ups, 20 push ups, 30 squats, 30 GHDs, 30 Back Ext

3-3-3-3-3 Deadlift @ 175 #