Kat's Training Diary

Some of the recent workouts I've done:

Oct 10th
21-15-9
Ass to Grass OHS (65#)
Chest to Bar Pullups
4:41
Interestingly this was my first ever C2B Fran time. Very difficult workout.

Oct 12th
3-3-3-1-1-1 Front Squat
115#-125#-135#-145#-155#F-155#
300m Row with Damper at 6 = 1:08.7
5 min rest
300m Row with Damper at 5 -1:11.4

Oct 14th
Death by Thurster aka Thursters on the minute (65#) - 11 rounds +6
5 minutes rest
AMRAP Strict Pullups = 20
My friend Michelle, who I met at the CF Gymnastics cert in Calgary this past July, did this one after I told her about it. She did 18 rounds!! Crazy beast!
The picture is of Michelle and I spotting handstand forward rolls at the cert.






Oct 15th
30 Muscle Up for Time
4:50
Another PR here. Previous time was 6:50 back in December 2008. Story behind this one... I've been itching to do this workout again. Called Tucker the day before to discuss assisting with future certs. He invited me to assist at the cert at CrossFit L.I.C as well as volunteer at the Operation Pull for Hope fundraiser that Gillian Mounsey is doing by performing 100 muscle ups in less than one hour. Very excited for the opportunity to help out in raising money for this cause, as well as meeting both Gillian and Coach Glassman for the first time.

Oct 16th - the HARDEST workout I have ever done
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
Front Squat at 50% of 1RM = 80#
Knees to Elbows
Close Grip Pullups (hands must be touching)
22:51
Not fun. Was laughing up until the round of 4 reps on the way up the ladder and then after that it was a struggle.

Oct 18th
5km Run = 25:45
Took a pose running seminar two weeks ago, and this was a great opportunity to practice what I had learned. Finished with a bright red face!

Oct 19th
"Fran"
21-15-9:
Thruster (65#)
Pullup
3:29
Took another 32 seconds off my previous time of 4:01 that I did in September. Much more comfortable today. Group warmup and just really tried to stick with my game plan. One break maximum on the 15 thrusters. Which I did, however had an unexpected fraction on the 15 set of pullups. Under 3 minutes is definately do-able for me in the future. Chad made this Fran alittle bit more fun, because it is the workout CrossFit Calgary has posted as their WOD. So we decided to "invade" their website and post our scores there for some friendly competition.