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Leslie Poole
04-10-2008, 08:59 PM
New to Catalyst and PM. Member at CrossFit HEL in Portland, Oregon. Will post my wods here so I can readily compare and contrast. Anyone reading this, please feel free to give feedback- I appreciate others' insight.

27 / female / 6'2" / 173#

Yesterday:
WU: tabata squats, push ups, stretching, Burgener wu, push press, rows and GHDs.
WOD: 21-15-9 cal row, 55# push press, GHD. =8:40. Lung burner.
Post: Joshie with 10# db and jpu. =19:50.

Today:
WU: squats, stretching, DLs, box jumps, assisted ring dips
WOD: 4 rounds for time: 400m run, 20 DL 65#, 20 box jumps 20", 10 ring dips, rope ascent. SUBS: 450m run, assisted ring dips, rope ladder. Asthma was an issue today. =27:40
POST: lay on the floor gasping.

LP

Leslie Poole
04-11-2008, 08:10 PM
Pre: quick wu of squats, stretching, push ups, pull ups and db power cleans.
WOD: 10-9...2-1 DB cleans (25#) and 1-2...9-10 L pull ups. SUBS: jpu/K2E. =24:59. Muscle burner. This wod surprised us all. Rx'd was 35# for women. I could have handled 30s, but 35 would have been a major challenge.
Post: work on false grip, jumping muscle ups (not quite reaching transition, yet).

Leslie Poole
04-16-2008, 08:02 PM
Been on a few days of rest, trying to convince my right shoulder to quit hurting. Just when it started to feel better, I tried a couple WODs, and am right back where I started. Now looking at about two weeks rest. Looking forward to getting back into full body workouts.

Leslie Poole
04-23-2008, 06:22 PM
PRE: squats, stretching, back exts, ghd sit ups
WOD: 45# BS ladder (14 minutes +14 reps)
POST: stretching

Killer. It's 2 days later and I'm still hobbling down the stairs. Shoulder is still an issue, but improved slightly since last week. I'm hoping 2 more weeks will do it. Trying to not get too frustrated with the rest and the idea of losing ground.

Leslie Poole
04-26-2008, 11:19 PM
PRE: back squats, back ext, GHDs, stretching, run, box jumps
WOD: 1RM BS. 170.
POST: stretching, walking.

Moving too slowly caused me to get stuck at the bottom on my first attempt. Ended up sitting on my med ball and dumping the weight. Next attempt, moved more quickly but form faltered. I've been trying to show more discipline regarding strict form, and not sacrificing form for weight.

Leslie Poole
04-26-2008, 11:22 PM
Track day!

PRE: jogging, stretching, squats
WOD: three 800m max efforts. 4:32, 4:29, 4:28. Ave.= 4:30.
POST: stretching, walking

Not awesome, I know, but a place to start. I'm a very weak runner and I need to train it more, which I know I'll be doing more often with the improving weather.

Leslie Poole
04-26-2008, 11:25 PM
Nancy!

PRE: squats, jogging, stretching, back exts, GHDs
WOD: 400m run, 15 OHS, 5 rounds/time. 18: and change
SUBs: BS 65#

Should have used more weight. At least 75 pounds. This was a rough WOD after all the leg work this week.

Leslie Poole
05-01-2008, 06:50 AM
CF Total

BS: 175 (+5 from last week!)
SP: 80 (+15)
DL: 225 (+ 60)
Total: 480/2.77xBW (BW: 175)

First WOD using upper body in about 3 weeks. Felt great to get 3 PRs. Still need to be easy on my shoulder, but it's definitely coming back around. Finally!

Leslie Poole
05-02-2008, 08:27 PM
PRE: jog, stretching, KB swings, pull ups, push ups, burpees, thrusters
WOD: Quarter Gone Bad (65#/JPU, knee burpees) =94
POST: stretching

Felt good about this wod, but got mixed up once. Probably should have had one or two more thrusters. Quad still sore, shoulder improving- pain free today.

Zone-a-thon (NO SUGAR!) starts Monday, goes 30 days. Better live it up this weekend.

Leslie Poole
05-02-2008, 09:54 PM
PRE: Jogging, stretching
WOD: 200m spring, 200m run, 8 rounds/time =17:12. Not impressive, but good workout. Pulled my right quad a bit. That's what I get for skimping on stretching.
POST: walking, stretching

Leslie Poole
05-05-2008, 04:26 PM
Quarter Gone Bad

PRE: thrusters, squats, jogging stretching, burpees, kipping pull ups
WOD: 65#, JPU, burpees to knees. =94
POST: stretching

right quad still hurting. Could have gone to 75#.

Leslie Poole
05-05-2008, 04:28 PM
Daniel

PRE: thrusters, jogging stretching, push ups, squats, kpus, thrusters
WOD: JPU, 65# =24:26
POST: sweat angels, stretching

Leslie Poole
05-07-2008, 02:05 PM
PRE: rowing, stretching, jogging, jerks, pull ups, squats, kb swings, ghds, back exts.
WOD: 1000m row, 5 rounds/time 25 pull ups, 7 split jerks (95#). SUB: jpu.=25:30. The row =4:15
POST: stretching, clean up weights.

Enough pull ups already!

Leslie Poole
05-07-2008, 02:10 PM
PRE: Burgener wu with increasing load (broomstick, 10, 20, 45#), 20 minutes snatch practice, stretching, squats, OHS, hand stands
WOD: 10 snatch, 8 snatch and 10 OHS, 6 and 4, 4 and 6, 2 and 8, 10 OHS (45/45/45/55/55/60) = 8:25.
POST: pull ups, hand stands ring pull ups, modified dips.

My arms and shoulders are totally spent from these most recent workouts.
Day 30 of the 30 Zone trial. Doing better today- eating at different times and making smarter selections to get a little more bang for my buck, so to speak. E.g., lots of broccoli instead of a few peas.

Fav new Zone snack- sugar free choc pudding with choc protein powder, half an apple, almonds. Yum!

Leslie Poole
05-10-2008, 01:39 PM
PAINSTORM

50 Burpees/Run 400m/20 Hang Squat Clean, Lunge, Lunge, Split Jerk (65#)/30 Pull-ups/Run 400m/30 Box Jumps (20in)/30 Wall Ball Shots (10% BW = 18lbs)/Run 400m/20 Hang Squat Snatch, Overhead Lunge, Overhead Lunge (20#)/20 Slam Ball (12#)/Run 400m/30 KB Swings (20kg)/50 Push-ups/Run 400m/50 Burpees. = 63:05.

Major asthma issues. Definitely hampered my workout. I need to find a new doc that can help me get that under control- I am sick and tired of it interfering with my workouts. POST: sweat angels. Big ones.

Leslie Poole
05-10-2008, 01:40 PM
PRE: stretching, box jumpbs, kb swings, pull ups, snatch work, push ups.
WOD: Helen. 14:03. Sub: jpu
POST: stretching, pull up work, hand stand work, clean up

Leslie Poole
05-13-2008, 09:30 PM
PRE: jog, stretch, pull ups, tall cleans, box jumps, kb swings
WOD: 20# MB clean, ring dips, 24" box jumps, pull ups. SUBS: mrd, jpu. = 14:55
POST: stretching, pull ups, dips

Leslie Poole
05-13-2008, 09:39 PM
5x5 Snatch

PRE: Burg w/u x4, increasing load. stretching, pull ups, hand stands, tall cleans, attempted tall snatches.
WOD: 50/55/65/70/75.
POST: pass throughs, dips, pull ups

This is the first time I've really worked the snatch since I learned the lift (and unsuccessfully bailed from a missed attempt) when I was 13. I attempted 95# a couple times and missed, because of a mental block (fear of the weight). Good to know I can lift the weight. I'll get it by the end of May!

Leslie Poole
05-16-2008, 04:34 PM
Agility Course

Cindy, color a picture, first round of Fran, unlace, relace a d tie shoes, run, burpees, find keys, start car, DLs, cut a star from paper, double unders, 3 math problems.

This is coach's idea to challenge fine motor skills under duress. Point? Perhaps that we need to think ahead, since we cannot be too creatie when our heart rate is up. Every station was a struggle. Particularly double unders, my nemesis.

Leslie Poole
05-16-2008, 04:37 PM
Track Day: Sprints

PRE: jogging, stretching, playing catch
WOD: 20m x 5, 40m x 4, 60m x 3, 80m x 2, 100m x 1. Best times: 3.43/6.66/10.16/13.90/17.53. Far cry from the a few years ago.
POST: Gasping, stretching, walking.

Quote of the Day: Kevin to Zach, between sprints: "Are you imagining that you're chasing someone or being chased?"

Leslie Poole
05-17-2008, 08:25 PM
BASIC TESTING

WORK
DONE: Kettlebell swings: 10
DONE: Wall Ball: 25
DONE: 800 meter run: 4:20 minutes
pending:2000 meter row: W- 9:50, M- 8:10

HIPS
DONE: Squats: 50 air squats
DONE: Deadlift: 3/4 BW
pending: Vertical Jump: 10 inches

PUSH
pending: Pushups: 10
DONE: Military Press: 1/4 BW
pending: Dips: 3

PULL
DONE: Static hang: 30 seconds
DONE: High pull: 1/2 BW
DONE: Pullups: 3

CORE
DONE: Sit ups: 30
pending: Knees to chest: 10 sitting
pending: L-sit: 10 seconds

SPEED
DONE: 400 meter run: 2:04 minutes
pending: 500 meter row: W- 2:20, M- 1:55
DONE: Medicine ball cleans (14#): 10

WORK CHALLENGE
pending: Christine: max 15 minutes, complete 3 rounds for time-- 500m row, 12 deadlifts, 21 box jumps
DONE: 1 mile run: 9:00 minutes (my time = 8:47)

Leslie Poole
05-20-2008, 08:16 PM
For time:
3 rounds of 30 SDHP (45#) and 20 ring dips (mrd)
then
3 rounds 40 push ups (knees) and 20 pull ups (jump)
then
3 rounds of 30 shoulder press (45#) and 3 rope climbs (sub rope ladder)

37:44. Really burned the shoulders and grip. Fun though!

Leslie Poole
05-22-2008, 09:43 PM
Yesterday was an agility course, lots of fun.

Today: 7 sets of 3 snatches
55/60/65/75/85/95/105 fail/100 fail/95x3

Love doing the O lifts. Haven't done snatches in 14 years (then 13 years old). I was hoping to get a 95# 1RM next week, so I was pretty excited to do this today. Now I'll be shooting for 110 lbs next week.

Leslie Poole
05-25-2008, 10:57 PM
Con't Basic Testing:

2k Row: 8:30. That qualifies for Advanced. Can't do a dang L-sit, but at least I can row!

Still Pending: 10 second L-sit, 10 push ups on parallel bars, 3 dips, 10 knees to chest, sub 15 minute Christine (has to be last).

Shoulder issues have returned. After next week, I'll likely be taking it easy, so completion of the Basic Quals may be a ways off.

Leslie Poole
05-27-2008, 10:08 PM
PRE: squats, stretching, dead lifts with increasing load, dip ROW work, hand stands, kb swings
WOD: Dializabeth: 21-15-9: Deadlifts (175 rx'd) and ring dops (sub mrd) = 9:00.
POST: clean up weights, stretch. Need to work on my hammy flexibility.

Excited to 1RM snatches this week. Hoping for 110 with good form. Weak form would mean a failed lift, anyway. My OHS is the biggest limiting factor, right now. Shoulder hurts again. Going to really rest it after the 1RM snatch. Might go for a month with no arm work. We'll see if I need the whole month.