Roll Out

5pm @ RNCF

My quads and IT bands are pretty sore from yesterday's Fran party, so I waddled my way over to the gym and rolled out for a solid 45 minutes.

Besides rolling out I rowed a slow, steady 1000m and also counted reps for a couple people's 13.5, which was really fun.

I'm going to take tomorrow completely off and try and hit this guy again on Sunday.


Cheers to WalMart Express!

13.5 Success

4:30pm @ RNCF

13.5

4 AMRAP

15 Thruster (65)

15 Chest to Bar Pull-Ups

[if you complete 90 reps under 4:00, you get an additional 4:00]

REPS: 127(!!!)
NOTES:

Rounds	Rep Breakdown	Time	Split
1 Thruster	8/7	:27	(:27)
1 C2B	8/7	1:00	(:33)
2 Thruster	8/7	1:35	(:35)
2 C2B	6/4/3/2	2:19	(:44)
3 Thruster	8/7	-	-
3 C2B	2/2/2/2/2/3/2	3:53	-
4 Thruster	3-6 reps?	5:41	(1:48)
4 C2B	2-3 reps?	7:25	(1:44)
5 Thruster	7UB	8:00	(:35)
TOTAL	127

I was not convinced that I was going to be able to complete 90 reps under 4:00, BUT I DID IT!

I was so excited to finish 90 reps in 3:53! (This isn't too far off my 3:44 Fran PR...I really did to redo Fran, by the way).

Because I sprinted the entire first half of the workout, I literally died. It was rough. But it was a great workout.


Did I also mention that I puked three times after I finished? Yup.  That happened.

I have no idea how well this score will hold up in the Region. Hopefully it will hold it's own. But, I have no problem repeating this workout if need be. I could probably squeeze out a few more reps if I go in with more of a sense of urgency.


I have been so impressed by the supportive community at River North. I have loved every second of the Open. It's not even over, and I'm already sad that it's coming to an end.

Cheers to Sub-4 Fran!

13.5 Analysis: Fran's Evil Twin

The FINAL Open WOD was released tonight:

13.5

4 AMRAP:

15 Thruster (65)

15 Chest to Bar Pull-Ups

[if you complete 90 reps before 4:00, you get an additional 4:00]

Here are the splits from the best of the best. I missed a lot of the beginning splits because I got too into watching the ladies compete and forgot to write down times. Oops. 

Round	Camille		Sam Briggs		Julie Foucher
	Thruster	C2B	Thruster	C2B	Thurster	C2B
1		:48		:55	:32	1:04
2		1:50		2:04	1:49	2:25
3		2:56		3:18		3:45
4	3:50	4:15	4:04	4:53	4:57	5:57
5	5:20	5:53		6:33	6:55	148
6	7:01	7:44		175
7
8
9	244

I do not really know what to think about this workout. 

My best Fran time is 3:44 (as performed in December at my Level 1 Cert.) - so it's just under the 4 minute cap. Also, I have to remember that I can link a lot more regular pull ups than I can chest to bar. 

(P.S. I'm really regretting not learning how to butterfly because I know this is going to be a huge time issue...)

Before the Open started I considered a sub-4 Fran time pretty competitive, but not any more. I've realized that if I want to compete as a competitive Individual, I need to step up my training and get serious about my programming. 

I honestly have no idea if I have the ability to finish one round under 4:00. 

But, I do know that I REALLY REALLY want to get into that second round!

I'm excited/nervous/anxious/terrified/pumped to  give this sucker a go tomorrow. 

My goal is to remain in the Top 60 as an Individual and help River North's team stay in the Top 10. 

I have no problem repeating this workout multiple & multiple & multiple times if I need to. 

Cheers to my Dad's Birthday! 

HAPPY HAPPY BIRTHDAY DAD! 

New Programming

5:00pm at RNCF

Muscle Up Practice:
3 x 1 Muscle Up
4 x 2 Muscle Ups

NOTES: I'm feeling pretty good with these. BUT, my left shoulder and elbow are not liking this movement.

Barbell Complex:
Hang Clean + Power Clean + Front Squat + Jerk
1 x 85
1 x 105
1 x 115
1 x 125
1 x 145

NOTES: I started really light on this movement and got up to a moderate weight.  All of these movements felt really light, but my elbow felt a little aggravated so I didn't push my jerk too much. I'm excited that 145 feels really light.

OH Squats:
8 x 65 (13.5 seconds)
2 min rest
8 x 75 (14.2 seconds)
2 min rest
8 x 95 (17.5 seconds)


NOTES: These eight reps were supposed to be performed as quick as possible. I'm not that confident in my OH Squats, but these felt pretty good. I felt a little hesitant to move the 95# quickly, but once I got a few reps in I felt comfortable with the weight over my head.

Mobility/Stretching: 20 min


Today was a super quick session. Today was also my 6th consecutive training day, so I didn't want to push too hard with my elbow hurting.



I sat down with Andy today to draw up a personalized training program. I LOVE this idea. In order to get myself to the next level, competitively, I need a program built just for me, implemented by a coach who is invested in my daily performance.

We are planning on starting the program on Monday!



Cheers to CrossFit programming!

Men's Bar

5pm @ RNCF

3 Rounds Not For Time: 
10 x Deficit HSPU
10 x Chest to Bar Pull-Ups
50 x Double Unders

Hang Snatch + Snatch + OH Squat Complex
1 x 95
1 x 105
1 x 105
1 x 105
1 x 105
1 x 105
1 x 105

NOTES: I actually used a men's bar on all these snatches to help work on my grip strength, which made the weight seem heavier than it was. Andy worked with me on my pull today, which felt better than normal. I need to make sure I'm not letting the far float forward during my pull.

5 RFT: 
3 x Power Cleans (135)
10 x Burpee Pull-Ups

TIME: 8:10
NOTES: This was a mainsite workout. I really liked it. I love cleans. The 135 actually felt pretty light. I was pumped about this. I also used the men's bar on this, too.

Back Squats: 
5 x 5 Squats at 80%

1 x 5 (175)
1 x 5 (175)
1 x 5 (175)
1 x 5 (175)
1 x 5 (175)

NOTES: I'm trying to get comfortable under heavy weight, and it's slowly but surely working. I need to get back on a good squat program between the Open and Regionals.


I actually had a pretty crappy day.

I found out my prestigious, legal summer internship was cancelled because of federal budget cuts. Boo.


Hopefully tomorrow brings better news.



Cheers to rotisserie chicken!

Happy Easter!

HAPPY EASTER! 

Make sure to go to Church, then eat lots of chocolate bunnies while you think about how awesome it is  that Jesus died for our sins! 

1pm @ RNCF

13.4 Redo:

7AMRAP

3 Clean & Jerks (95)

3 Toes to Bar

6 Clean & Jerks (95)

6 Toes to Bar

9 Clean & Jerks (95)

9 Toes to Bar

12 Clean & Jerks (95)

12 Toes to Bar

15 Clean & Jerks (95)

15 Toes to Bar

18 Clean & Jerks (95)

REPS: 99 (!)

NOTES: This morning I woke up to a beautiful, sunny Easter morning. My roommate and I went to church and then joined some of our friends for brunch. I wasn't wholly convinced that I was going to make my way over to the gym today to repeat 13.4.  I was not confident that I could improve on my 93 reps I pulled out on Thursday. But, I'm glad I decided to give this workout another go. 

I improved SIX whole reps on this beast! I completely changed up my game plan and pulled singles the entire time on the Clean & Jerks (with the exception of ripping out the first 3 UB). 

This is pretty much what I looked like, expect with shorter spandex and no dreadlocks. 

If you look at my time below, you will realize that not only were my Clean & Jerks faster (with the exception of 9), my toes to bar improved a TON. I think I was able to hang onto the bar longer for toes to bar because my grip was so much better after dropping the bar from the top and not linking reps together. I also felt in a lot more control of my breathing the entire time. I pretty much never let myself rest besides the quick transitions. 

Reps	13.4 Second Attempt	Splits	13.4 First Attempt
3	-	-	-
3	6:46	-	-
6	-	-	(:20)
6	6:07	-	(:20)
9	5:23	( :44)	(:42)
9	5:06	(:17)	(:24)
12	3:52	(1:14)	(1:19)
12	3:18	(:34)	(:45)
15	1:45	(1:33)	(1:46)
15	:55	(:50)	(:55)
18	9 Reps		3 Reps
TOTAL	99		93

I am very happy with this score. I hope it holds up well in the next couple hours. I can't wait to see how I, and RNCF, stack up against everyone after this wod. 

I can't believe there is only ONE MORE WEEK of the Open. That's crazy. It has literally flown by. 

Cheers to Jesus! 

Most Fit Lawyer Competition

9am @ Fitness Formula Club Lincoln Park

This morning Doug and I participated in the Most Fit Lawyer Health & Fitness Expo and Competition, hosted by the Chicago Bar Association's Young Lawyers Section.

  

I will admit that walking into something like this...

Is a bit of a culture shock when you are used to something more like this...

Today's competition consisted of six different events: 

• 1 Minute Max Air Squats (59)
• 1 Minute Max Push-Ups (40)
• 1 Minute Max Sit-Ups (52)
• 1 Minute Max Machine Assisted Pull-Ups (20)
• 1 Minute Max Shuttle Run Shuffles (42) 
• Mile Run on treadmill (6:55) 

I am happy to announce that I did, indeed, take home the gold in this competition. I quickly learned that Lawyer-sponsored events payout a lot better than CrossFit competitions. I walked away with $75 to Whole Foods, three t-shirts, and an interview with a reporter from the Chicago Sun-Times. (ha!)

It was really fun to step outside of CrossFit for a day and compete in something totally different. I enjoyed working out in a completely new environment with a completely new group of people. Change is always good, and it was very refreshing. 

Was it an ego boost?  Maybe. But, this is just what I needed going into the final week of the Open. Sometimes I get discouraged in my performances when I compare my results to the likes of Julie Foucher and Talayna Fortunado.  It's nice to take a step back and remember that I've made a lot of progress and my hard work has really been paying off. 

I'm exited for next year's Most Fit Lawyer Competition!  

Can't wait to sport this bad boy in Contracts class on Monday! 

Cheers to a sub-7 mile!