BIRTHDAY BLOG

4:00pm @ RNCF

3 x Skill Work:

10 x Deficit HSPU

10 x Toes to Bar

10 x DB Snatch 

NOTES: Some of the HSPU felt great, some didn't. The placement of the PVCs really make a difference. I warmed up with DB a couple different weights: 30, 35, 40, 50, 55. These are actually in Regionals. At 50# for women. 100 of them.  In a row. Wow. 

OH Squat

Find a 3RM (from the rack)

3 x 85

3 x 105

3 x 120

3 x 130

3 x 140

3 x 150

3 x 155 (PR!!!!) 

NOTES: There is a 3RM ladder in Regionals. The women can start at either 85-135-155-or 175. I was SO PUMPED to get 155 three times. The last time I tested this lift, which was a long time ago, my ONE rep was only 125. It's nice to see the hard work pay off in such a sort period of time. 

Clean and Jerk

1 x 155

1 x 165

1 x 175

1 x 185

1 x 200 (Just the clean!) (PR!!!!) 

NOTES: My cleans didn't actually feel that great in the beginning. But, once I set my shoulders and really focused, I was able to pull up the 200 on the first try!!!! So now I've done a 200# clean and a 200# jerk, but not together. Next step, string these boys into one, nice Clean and Jerk! 

Rest 5 minutes. 

4 Minutes:

2 x Clean and Jerk (95) every 15 seconds. 

NOTES: This was hard, but I was able to stay on pace the whole time. I actually strung the two together really well. Right when the I locked out the jerk, I took it right to the ground. 

Rest 10ish minutes. 

2011 Games Event 7:

3 Rounds:

30 DU

10 OH Squats (95)

   Then

3 Rounds:

10 HSPU

40ft Sled Push (90# - scaled from like 200+)

TIME: 9:13

NOTES: I did the whole WOD in the alley. That was an experience. One dude started taking pictures and then another old man tried to talk to me and Andy mid-HSPU. I really bummed that I had to scale the sled so heavily. I'm not trying to make any excuses, but I just couldn't get any grip on the sidewalk. Once the sled got moving, it wasn't that bad. The slowest time at the Games in this was 13:30+. So, not too shabby. 

Post-CrossFit:

23

Today marks the day I have spent twenty three years on this beautiful earth. Happy Birthday to Me. 

And how did I celebrate, you might ask?  Well I celebrated by taking a three hour written exam. That was thrilling. 

After I settled down from the wonderfulness of what some like to call a Law School Final, Allie and I went and bought birthday cupcakes from Sprinkles.  Great life choice. 

  

And then, I came home from CrossFit to this juicy surprise gift from my wonderful family. Thank you Mom, Dad, and Kelly! You guys are the best. 

Cheers to one final done, Sprinkles cupcakes, 200# Power Clean, Fruit Bouquet, Italian personal pan pizza, and 23 years of a wonderful life :)

(I'm allowed to make multiple cheers on my birthday because it's my official Diva Day)