tag:blogger.com,1999:blog-95806838069728802012-02-16T19:13:06.413-08:00We all have dreams. Often they remain just that, dreams that are never pursued. By shaping your goals to lead you towards your dreams, your dreams can then become your reality.Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.comBlogger611100tag:blogger.com,1999:blog-9580683806972880.post-63635556080678945422010-12-13T09:17:00.000-08:002010-12-13T09:37:38.041-08:00

Monday October 11, 2010: sleep~7hrs, 1.5hr nap!Back squat 70% (120#) 12x2@30seconds HARD! Snatch below the knee 5x3 working up to 75lbsSnatch 5x3 up to 95lbs F on 3rd repClean below the knee 5x3 up to 105lbsTired so stopped before the C&J. Tuesday October 12, 2010: Sleep ~7hrs, 20 min napGoal of 100m handstand walk: 20m 2:05, 40m 5:50, 60m 9:36....called it for today. Heavy FS @ 95% of 5RM so

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-59722455484340406782010-12-06T09:50:00.000-08:002010-12-13T09:17:43.839-08:00

Monday October 4, 2010: Rest day Sleep: 7hrs+1hr napTuesday October 5, 2010: Sleep: 6hrsMax rep back squats @ 135# in 30s @ top of every 3 minutes10/11/11/12Mentally unmotivated. Totally undershot going into first set w/initial goal of 7. Hit that at half way and backed off. Kept stopping early on first 3 rounds! Had 2-3s and felt defeated.Wednesday October 6 sleep: 7.5hrsFS@ 70% (95lbs) 12x2@

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-83232219216529132472010-12-04T11:48:00.001-08:002010-12-06T09:50:02.135-08:00

Monday September 27, 2010 Front squats: Max reps @ 80% 108lbs in 30s @ the top of every 3 minutes10/11/11/11=435 minute rest Run/Row WODAlternating between 200m run and 200m row @ top of every 3 minutes. Goal of getting faster for each. 200m run times: 49/47/46200m row times: 45.3/43.7/42.7Tuesday September 28, 2010Snatch 80% (70lbs) 4x4@120s 23/18/17/16sTabata ring dips w/no band 9/6/4/3/4/3/4/

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-56423267163271613682010-12-02T08:53:00.000-08:002010-12-04T11:45:18.099-08:00

We opened the new space for CFA on Monday, Sept 20th! Here is a picture of my husband Corey (on left) and one of CFA's great coaches, Sean (on right) toasting overtop of my dog Lloyd.Monday Sept 20th, 2010 Sleep: 6hrs +40min napBack squat 12x2@60s@60% 5RM 103lbs30 untimed burpees for my 29th bday (ya know, one to grow on)Tuesday Sept 21, 2010 Sleep: 7hrs no napClean and push jerk 90% estimated

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-71475445749475802142010-11-28T09:35:00.000-08:002010-12-02T08:53:25.089-08:00

Monday Sept 13, 2010New back squat 5RM5x45lbs, 5x95lbs, 3x115lbs, 1x135lbs, 1x155lbs, 5x170lbs 10lbs PRTuesday Sept 14, 2010WOD "Furniture Thief" 7 Rnds of 10 DLs at 155lbs, 100m sprint, 30 seconds restRnd 1) 45sRnd 2) 48sRnd 3) 47sRnd 4) 41sRnd 5) 43sRnd 6) 43sRnd 7) 40sTotal time of work: 5:07Wednesday Sept 15, 2010: Sleep 6hrs+1.5hr napTabata row for calories 44 total/795mTried to SP but felt

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-48265948903651412062010-11-24T13:41:00.000-08:002010-11-24T13:50:04.898-08:00

Failed to write much down this week. I did do a new trick...pistol while balancing on the handle of a kettlebell. Fun! Saturday Sept 11, 2010 @ Robb Wolf Paleo Solution Seminar Back squat 12x2@30s @ 70% 5RM (115lbs)Clean & push jerk 4x4 @ 80% 1RM ~115lbs@120s 60/60/90/75sMissed rep 2 of second set on the clean...fell on ass. Sunday Sept 12, 201014hrs of sleep!!! Only to wake up with stomach

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-62191698294771069992010-11-24T13:25:00.000-08:002010-11-24T13:41:14.106-08:00

Photo is in our new space which we are prepping for a move date of Sept 20th!Monday Aug 30, 2010 Sleep ~9hrsActive rest day. Dogs to park with some lunges/squats there. Tuesday Aug 31, 2010 Sleep ~7.5 hrsTabata Row for warm up: 81m/84/82/82/85/83/83/86m Clean & push jerk 70% 4x5 @ 120seconds 41s/40s/35s/29s Didn't put the bar down on the last. I need to work on this. Partial WOD1 Rnd of a WOD

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-69622208688092613642010-11-24T13:12:00.001-08:002010-11-24T13:25:27.742-08:00

Wed Aug 25, 2010 6hrs sleep +3hr nap (ahh!)SP 12x2 @ 30s 50lbs4x50m stridesBack squat max reps in 30seconds @ top of every 3 min @ 132lbs 11/11/12/12=46 repsThursday Aug 26 Tired and unmotivated. 630pmWorking up to heavy 5 rep power clean and split jerk 5x45, 5x65, 3x95, 1x115, 5x125lbs lead legs of L/R/L/R/RCleans were solid pressed out with L lead leg and last rep on R. Friday Aug 27 Sleep:

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-80573146207859538312010-08-22T15:19:00.000-07:002010-10-29T05:02:07.879-07:00

Garage Games: Survival of the FittestWOD #1In 5 minutes complete700m run20 pullups (done consecutively)At top of 5 minutes complete: 30 burpees50 sit-upsAt top of 5 minutes complete: 15 squat cleans @ 95lbs At top of 5 minutes complete:40 box jumps-eliminated! I knew I wasn't very fast with box jumps, but I thought I'd be fine if I kept jumping. Thought very wrong. The other three girls in my

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-19720221894131663232010-08-02T09:07:00.000-07:002010-08-04T16:24:06.054-07:00

Sunday 8/1/101030am 9hrs sleep. ahh!Deadlift 5 rep max day5x45lbs, 5x88lbs, 5x135lbs, 3x185lbs (felt heavy), 1x205lbs, 5x225lbs 12lbs PR3pm 2.5hr hike with Corey and DaleLOTS of uphill climbing up Green Knob. We never found the top. We turned around @ 4:45pm as we needed to get home. Monday 8/2/10 7hrs sleep, 1.5hr napFirst day of my "Project Fran"21 thrusters @ 66lbs (kg bar) in 0:56, 21

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-19756713635059982652010-07-30T19:49:00.000-07:002010-08-01T05:38:20.307-07:00

Monday 7/26/10 Rest day...calves still tightTuesday 7/27/10 7hrs sleep, no nap. ugh11am Snatch (yes, squat) 70% 1x8@30seconds, 2min rest 80% 1x8@30sec used 75 and 85lbs. Felt good. No misses.230pm "Roy" 20:56 w 155# deads& 24" bx jmps. 125 total pullups & no rips!I jumped up and then stepped down for all box jumps. No rest during the 20, but obvio usly I moved faster through some than others

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-71657373199355565112010-07-27T07:38:00.000-07:002010-08-01T05:44:43.480-07:00

07/24/10 7+hrs sleep, still tired! Made the last minute decision to run the Belle Chere 5k today. I was still unsure if I was going to do it as I drove into town. I could certainly tell I was run down, but it was a good stimulus nonetheless...mile 1: 705 (30 sec slower than last year)mile 2: 14:29 (about 45 sec slower) Overall: 22:16Nearly two minutes slower than last year, but many that ran

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-86718739652004482262010-07-24T11:35:00.000-07:002010-07-24T12:08:02.560-07:00

Thursday July 22, 5-6hrs no napFeeling pretty good from yesterday, but not a whole lot of motivation. I'm tired and a bit run down this week. My body needs like 9hrs a sleep a day at least to recover from those heavy deads. A few hours after that 7 minute AMRAP I had a huge appetite for the first time in a while. I eat regularly, but half the time I never REALLY feel hungry when I eat. I find

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-65739175350736879112010-07-20T11:46:00.000-07:002010-08-01T05:48:45.104-07:00

Saturday 7/17/10: Rest daySunday 7/18/10AM: CFG 2010 WOD 7 Rounds of: 3 Power cleans @ 135lbs4 strict handstand pushups from 45lbs plates. First round in under a minute and then it got ugly. 12 minute cap during which I hit only 3 rounds +cleans and 2 HSPUs. No misses on the cleans though which is good considering I have only completed a PR at 150lbs once and 145lbs twice previously. PM:

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-53361960378206138242010-07-15T15:26:00.000-07:002010-07-16T12:53:00.989-07:00

Wednesday 7/14/10 6hrs sleep, 20 min napWOD only after 630pm class, solo. 3 rounds7 deadlifts @ 155lbs7 burpees5DLs5 burpees3 DLs3 burpeesRnd 1 ~ 1:23, 3:4something, 4:13 overall. Felt relaxed. I just kept moving. Thursday 7/15/10 6hrs sleep+1.5hr nap530pm Hang snatch 1x8@ 70% (65lbs) at the top of every 30 seconds, 2 min rest, 1x8@80% (75lbs) @ every 30 seconds. No misses felt good!

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-91570804277722714332010-07-13T08:55:00.000-07:002010-07-15T15:04:54.929-07:00

Pull-ups Max reps in 30 seconds at the top of every 3 minutes. I used the BLUE BAND. My left elbow has been bothering me and I keep asking Corey to work on my & he keeps asking me if I have been doing my stretches (ans: No/not enough). So, he won't work on me until I do. (No advantages to being married to a manual therapist for this girl.) Then, I told him that I have done less than 10

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-15962662331712902802010-07-11T10:25:00.000-07:002010-07-12T19:30:13.269-07:00

Saturday 7/10/10 6 hrs sleep. Tired.Dynamic effort front squats 60% of max 2x12 at the top of every minute. Used 90lbs. Didn't feel super fast, but a bit sore from yesterday. Snatch (full squat) 1x12 at the top of every minute. 70% of max. Used 75lb. Missed number 9, but did an extra to make up for it. Felt good. Sunday 7/11/10 7.5 hrs sleepAnne is leaving us for med school and for her

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-68845973673185823552010-07-04T09:58:00.000-07:002010-07-09T20:56:15.734-07:00

Sunday July 4th, 2010 Sleep 9hrs. Food from yesterday~7/10 Lots of good stuff (ie. piled high plates of local greens, wild salmon, local goat chz, grassfed porterhouse steak) but also had some treats in there (ie.trail mix w/crystallized ginger aka sugar & Boston Creme Pie Ben & Jerry's)Power snatch: Working towards a 1RM to determine percentages 45,65,75,85,90 (too deep), 90 (too deep) 85 it is

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-39178726234267257992010-07-02T12:24:00.001-07:002010-07-03T10:42:14.853-07:00

Wednesday 6/30/10 Rest dayThursday 7/1/10Max reps back squat in 30 seconds at the top of every 3 minutes. 70% of BS 1RM=126lbsRound 1: 12Round 2: 13Round 3: 13+ (didn't totally stand up from the squat when time called)Round 4: 11Total reps: 49Fun. Didn't know what to expect on this one. I was dropping my chest a bit. Should have a video up of my last round soon. Friday 7/2/10Have been getting

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-19898564318594824142010-06-27T08:10:00.000-07:002010-06-29T10:19:15.539-07:00

Sunday 6/27/10Hang cleans 1x12@top of every 60sec @ 70% max so 93lbs today. Felt goodDeadlift 2x12 @ top of every 30sec @ 50% max 120lbs. Fun stuff. Push press 2x12@ top of every 60sec@ 50% max 60lbs For fun, bench press5x45, 5x95, 8xBW (115lbs)Monday 6/28/10Grizzly20 min AMRAP400m 1 minute max bear complex @ 65lbsRnd 1 7, Rnd 2 6, Rnd 3 6, Rnd 4 7, Rnd 5 7, Rnd 6 7 +100m run Tuesday 6/29/

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-85237670306867558092010-06-26T13:45:00.000-07:002010-06-29T10:55:29.812-07:00

Friday afternoon 6/25/2010 (tired, but stubborn)I took the past two days off after the max rep deads. i didn't feel badly, but my sleep was not optimal and Corey made a big deal that I needed to "respect that workout". So, with a history of low back issues I sure did. With two days in a row off and Corey going after a bodyweight snatch I thought I could sneak in a max effort as well. I know I

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-59652002715088171682010-06-25T13:04:00.000-07:002010-06-29T10:32:34.285-07:00

Monday June 21, 2010Snatch at noon Working up to 8x90-95%45, 65x3, 75x2, 85x1, 90x1, 95-95-95-95-100F-100F-95F-95F-95C&J 730pm45-88x2 (L&Rx1), 108 x2, 130xR, 130xL (press out), 130xR, 130xL (pressed) 130R F (breathed on way down), 130 F (both on jerk again can't get my timing down. feel off. may be tired.I have officially given up on working towards such a strong focus on O-lifts that I was

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-3906737514400773792010-06-13T08:38:00.000-07:002010-06-20T14:02:10.963-07:00

Sunday 06/13/10Didn't sleep the best last night. It's hot. ~7.5hrsHad some beers last night (delicious Ninja Porter from Asheville Brewing Co. located conveniently just across the st. from my gym)10 snatches @ 80% (85lbs45x5, 65x3,85,F,85,85,85,F,85,85,85,85,85,85Coaching in between took almost 30 minutes for 12 lifts10 full squat clean and split jerks @ 80% (115lbs)85x1, 110x1, 115R, 115L,115R,

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-85786250605147236832010-06-12T09:50:00.000-07:002010-06-25T13:03:21.296-07:00

Squatting is probably my weakest link in CrossFit. Why? Largely because the last three years I have spent CFing it is the thing I do the least...perhaps with the exception of L-sits. I have started squatting more over the past six months and this summer I am going to be squatting A LOT more. I back squatted 160lbs back at the end of 2008 and then 6-9 months later when I tried maxing out my bck

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-43995361331108685752010-06-08T07:59:00.000-07:002010-06-12T09:50:52.238-07:00

06/07/10 ~7.5hrs sleep50 chest to bar pullups 23 consecutive then of 3:27 for the 50. Corey took 5-7 reps away. 100m sprints15.7, 16.4, 15.9100m route is NOT on a track, but rather fairly flat the first 40m and then a decent climb (may 50% grade) for the last 60m. Welcome to Asheville. Hopefully I'll be able to break 14.5 on a track. My best 100m in high school was 14.8 my senior year. I

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-19411189223096042182010-06-06T09:21:00.000-07:002010-06-11T12:00:05.761-07:00

Post Southeast regionals and 4 days in Jamaica with my husband Corey. Body is feeling a bit rough after a week of not excessive at any one point, but consistent alcohol and simple sugar consumption. The first thing I did when I got home was make a salad with fresh greens, avocado, EVOO and delicious spices. The only thing missing was some steak. Had a couple beers and smores with reeses cups

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-36856898877234649982010-05-22T13:23:00.000-07:002010-06-11T11:59:07.403-07:00

Sunday May 15th CF Kids Cert...I rested the whole day. I can't believe I trained 6 days straight. I NEVER do that! Monday May 16th...red eye flight home. Minimal sleep. Exhausted!Tuesday May 17th...my hamstrings are still killing me from the past week. Another rest day indeed. Wednesday May 18, 20103 rounds of: 7 push jerks at 105lbs7 box jumps at 28"Time: 3:26Thursday May 19, 2010Snatch

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-42801648784792610742010-05-06T09:27:00.000-07:002010-06-11T11:58:30.453-07:00

May 6th, 2010Rest Day May 5th, 2010Mile run for time. 3 lap block route on the roads (down Church St, L on Hillard, L on S. Lexington, L on Aston L to finish the block on South French Broad) with half downhill and half a gradual uphill. May 6th, 2010Thrusters at 65lbs 15 reps for time at the top of every 4 minutes33 seconds31 seconds30 seconds5 rounds of 250m row5 squat cleans at 45kgs (99lbs)5

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-42504273037852498032010-05-04T08:11:00.000-07:002010-06-11T11:58:08.051-07:00

OHS45lbsx5, 65lbsx5, 85lbsx5, 95lbsx11, 95lbsx9, 95lbsx9, 95lbsx103:50 pullups 15,67:20 10,3,28:48 9

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-33124634852555416372010-05-02T07:37:00.000-07:002010-06-11T11:57:48.102-07:00

Friday 105lbs thrusters/5 muscle ups3/2 1-1-1-1-13/2 1-F-F-1-1-1-1Back started to tighten. Saturday May 1, 2010Round 1) 15 straight 208Round 2) 6/5/4 527Round 3) 6/4/3/2 928SundayGot on the scale today for the first time in about a month. Since I did the bodyweight back squat WOD. Today 114 lbs. Deadlift5x45lbs, 5x88lbs, 5x110lbs, 5x130lbsClean (full squat) and Jerk (split)Long warm up

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-22674569526361582422010-04-27T08:54:00.001-07:002010-06-11T11:57:22.748-07:00

Back squats 10x45lbs, 5x88lbs, 5x110lbs, 5x132lbs, 5x142lbs, 4x152lbs F on 5, 5x147lbsSnatch 12x2 on the top of every minute at 70% max (105lbs) so working weight of 85lbs. Felt great, no misses. Finally getting more aggressive after the snatch since recent injury. First time I've gone for more than 75lbs. I felt that I was hesitant for my first couple and then I started getting under the bar

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-72803889226635095232010-04-26T15:01:00.000-07:002010-06-11T11:56:39.640-07:00

Shoulder Press80x5, 84x4, 84x4, 90x1, 95xFpush press35x5, 55x5, 75x5, 85x5x5"The Hangman"3 rounds of: 15 hang power cleans 88lbs15 burpees4:31

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-51793942136724276332009-05-22T08:26:00.000-07:002010-06-11T11:45:17.804-07:00

Sunday May 17, 2009 I thought I would sleep like a baby after Saturday's torture. Perhaps it was the ice coffee I had at 3:45 before my row, but I was pretty amped most of the night. Heading into the finals in the last position with a workout that ended with 30 snatches only 7lbs less than my present 1RM. Yikes. I finished dead last, but worked my way through it. It was a mental barrier

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-57275300642476370892009-05-20T16:47:00.000-07:002010-04-27T13:21:32.920-07:00

Wednesday May 20, 2009:Sleep 6hrsStrength/Skill Work: Shoulder press 3x 56, 65, 75, 80, 85, 90(3 rep PR), 94F, 85, 85, 85lbsL-sits (I hate) 29secs, 33, 29, 25, 26secondsGood day back. Nothing too intense, but a good work set on the shoulder press. Gonna break into triple digits for my one rep here VERY soon! I'm finally getting through some solid work sets as well. Something I've always

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-65041580251281455892009-05-20T09:25:00.001-07:002009-05-20T16:59:16.219-07:00

Chad Caden also from CrossFit Asheville and I after the completion of our first day.Saturday May 16, 2009 WOD 3 (4:00pm):Row 2,000m for time. 8:28After the second WOD I crashed on a blanket in the grass for a solid hour. Corey went to buy more water, honey and a coffee to get me ready for the last workout. We decided honey would be the best option about 20 minutes before to give me a lift and

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-2479028760634893862009-05-20T08:27:00.000-07:002009-05-20T09:18:42.895-07:00

Saturday May 16, 2009 WOD 2 (1:00pm)5 rounds for time of:7 double kettlebell thrusters (35lbs each)11 burpeesTime 10:31I was feeling pretty good after the first work-out. My roommate from undergrad, Dawn, and her husband were passing through Columbus from Baberton on their way to Indiana. We were able to go out to breakfast to catch up for a bit between work-outs. I felt like a freak ordering two

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-52546721467925591932009-05-20T07:50:00.000-07:002009-05-20T09:30:39.216-07:00

I wanted to write down some of my thoughts surrounding each work-out of this past weekend. Overall going into it I was certainly a bit nervous and anxious but definitely not anything compared to how I've felt in the past with running races. When it came time for the work-outs I felt fairly cool and collected and just went in with a "well, let's see what I've got" mindset. Saturday May 16, 2009

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-53492290002507249192009-05-13T04:55:00.000-07:002009-05-13T05:15:55.474-07:00

Tuesday May 12, 2009 Sleep: 5.5hrs, 20 min napDeadhang Pull-ups (7,5)Strength/Skill work:Thrusters 5x 75, 88, 2x98, 1x103, 1x111, 116FJust some light weight sets to feel a bit of a load without wearing me down. WOD:As many rounds as possible in 12 minutes of: ~200m run (longer than shorter but probably pretty accurate. Uphill out, downhill back)10 single arm dumbbell push-press5 chest-to-bar

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-88948335122303613962009-05-11T04:20:00.000-07:002009-05-12T14:45:43.429-07:00

Saturday May 9, 2009 Sleep: 9 glorious hours Did the warm-up with the class which included 9 consecutive deadhang movements. Played around with a little tumbling but other than that rest, rest, rest. Sunday May 10, 2009 Sleep: 8hrsActive Rest Day with a two hour hike (see pics) with friends who were in town from NY. The hike wasn't challenging but I was exhausted before we started.

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-67561990400020761752009-05-08T17:15:00.000-07:002009-05-08T17:34:01.873-07:00

For those times when water fails you rest assured there is now a "Dry Mouth Spray" on the market. Experience "Instant Moisture". Oh, the things they feel the need for in our society.(Yes, I actually saw this in an Asheville grocery store and just so happened to have my camera in my purse.) Friday May 8, 2009 Sleep: 6hrs, no nap. Really dropped the ball with my efforts to get more sleep this week

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-89816099582777424972009-05-07T15:19:00.000-07:002009-05-08T13:43:25.760-07:00

Wednesday May 6, 2009: Sleep 7hrs, no napCFE Row: 2pm3 rounds of5 seconds on 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 25 seconds on, 10 seconds off, 15 seconds on, 10 seconds offThis is the version I did which is slightly different from the version written on the site, but still works for the same amount of time per round.

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-21964364116117498292009-05-07T07:44:00.000-07:002009-05-07T15:17:39.327-07:00

The above picture is centered one my main work-out partners, Laura. She will be coming to the regionals with me as support and next year we are going to get her to the regionals working towards her own spot at the 2010 Games!! She is motivating and supportive. I love working with her everyday.Monday May 4, 2009 Sleep: 7hrs, no napUnplanned rest day. Didn't get the workout in before my evening

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-82822489688680577292009-05-03T16:21:00.000-07:002009-05-07T07:43:13.276-07:00

Saturday May 2, 2009: Sleep 7.5hrs, 3.5hr napAs I believe I've mentioned in earlier posts I had told myself that I wasn't going to go to the CF regionals this year as my life can be quite hectic between my husband and I in our first 6 months of business for two separate businesses. However, here I talked about the change of events which now has me competing in the regionals. When I signed up I

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-81695806802328468852009-04-30T14:39:00.000-07:002009-05-01T16:21:41.562-07:00

Monday April 27, 2009 Sleep 7.5hrs, 1hr napWOD:21-15-9 of:66lb squat snatch, chest to bar pull-upsTime: 12:43Missed 2 of the snatches. Went a fairly conservative pace with them. First set of 21 pull-ups did 16 and 5 then 15 and 9 straight.Tuesday April 28, 2009 Sleep 7 hrs, 1hr napRUN: 5pm Tabata hill intervall 8x 20sec on/10sec off Ran with Lloyd on leash. He wasn't too much of a problem just

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-67716760505321555862009-04-20T05:27:00.000-07:002009-04-29T04:57:26.751-07:00

Sunday April 19, 2009: Sleep 10hrs. Yes! Rest Day! As the day went on the soreness from Saturday's workout crept in. I cleaned my apt and did laundry. Monday April 20, 2009: Sleep 5.5hrs, 3hrs afternoon nap. Back Squat 5x 45, 75, 95, 115, 125, 135, 140, 135, 130, 130lbs Muscle-up practiceTuesday April 21, 2009: Sleep 5.5hrs, 1 hr napSore from yesterday's back squats. This is the most

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-1061911766737709212009-04-17T13:47:00.000-07:002009-05-01T11:33:05.043-07:00

Thursday April 16, 2009: Sleep 6 hrs, 3 hr nap!! Nap felt amazing!Rest Day!! Did minimal agility work and a few muscle-ups. Was almost able to string 3 in a row. My wrists are pretty ripped up.Friday April 17, 2009: Sleep 5.5hrs, no nap. :(Strength/skill work: NoonishSnatch practice: Did 3-5 snatch balances at each of the following weights, rested 1-2 minutes and hit 3-5 snatches per weight.

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-84615140927797746292009-04-15T12:01:00.000-07:002009-04-16T13:29:33.107-07:00

Tuesday April 14, 2009: Sleep 6 hrs, no napWOD: 3 Rounds of4 Handstand push-ups8 Chest-to-bar pull-ups12 Deadlifts, 135lbs16 Box Jumps, 20" boxTime: 5:07I have been contemplating over whether or not I should go to the CrossFit regionals located in Ohio in mid-May. I would obviously love to compete with other CrossFitters. However, with my husband and I both young grads and trying to get two

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-31689321391618337402009-04-13T15:26:00.001-07:002009-04-14T05:50:30.514-07:00

Monday April 13, 2009: Sleep 6hrs, 2 hr napWarm-upAgility drills then2 Rounds of10 ring dips10 chest to bar pull-ups10 supermans10 overhead squats with PVCDumbbell snatch practice. WOD: As many rounds as possible in 12 minutes of...10 single arm snatch, 25lb dumbbell (5 each arm)10 knees to elbows8 rounds + 5 right arm snatches

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-34352484419468564642009-04-13T14:14:00.000-07:002009-04-13T15:25:31.915-07:00

Wednesday April 8, 2009: Sleep 4hrs, nap 20minutes Ouch. Rest Day! Thursday April 9, 2009: 7.5hrs sleepWOD: Complete 5 Rnds for time of 10 Sumo Deadlift High-pulls (55lbs)20 Box Jumps (20")20 Kettlebell swings (35lbs) Time 11:27Friday April 10, 2009: 6hrs sleepWOD: 100 burpees for timeFirst 50 in 2:58 then 100 in 5:50 I did this workout on

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com4tag:blogger.com,1999:blog-9580683806972880.post-27582187234596658002009-04-06T09:42:00.000-07:002009-04-12T18:57:23.511-07:00

Monday April 6, 2009: 7 hrs sleep, afternoon nap 3 hrs! Felt great to sleep. WOD: 100 feet walking lunge30 push ups30 sit ups100 feet walking lunge25 push ups25 sit ups100 feet walking lunge20 push ups20 sit ups100 feet walking lunge15 push ups15 sit ups100 feet walking lunge10 push ups10 sit ups100 feet walking lunge5 push ups5 sit ups Time 9:30Tumbling practiceTuesday April 7, 2009 Sleep:

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-53865683000959450422009-04-05T11:14:00.000-07:002009-04-05T11:34:07.059-07:00

Sunday March 5, 2009: 7hrs sleep. Still not enough. Active Rest: 7 mile hike causal pace, a little over 3 hours. My legs are really tired and heavy. I felt sluggish just walking. May take tomorrow off as well if this doesn't improve. Beautiful day!

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-53885291269381199662009-04-04T19:25:00.000-07:002009-04-04T20:04:15.503-07:00

Sunday March 29, 2009: Ahh, day of rest. 9 hrs sleep.Active Rest. Short hike due to unexpectedly cold weather near mountain tops. Probably about 30 minutes.Monday March 30, 2009: 6 hrs sleepAM: consisted of random gymnastics work and I got my gymnastics kip on the low bar!PM WOD: 10 rounds of 200m run (estimated) and 10 burpees: 15:36Tuesday March 31, 2009: 6 hrs sleep, no napNoon RUN: On local

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-75613948197184605472009-03-27T11:17:00.000-07:002009-03-28T14:21:22.477-07:00

Tuesday March 24, 2009: Feelin' good. Strength work: Single leg support clean and jerk. (As in the linked video except with TWO hands. :) 1 x 44lbs, 54lbs, 66lbs, 71lbs F on R, 71 F on R, 71lbs Bilateral, 76lbs B, 76F on R 3x! It's incredible what you learn about yourself when you are forced to support on only one side at a time. I would have assumed my right side to be stronger as I am right leg

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-30424607609671355432009-03-27T07:33:00.000-07:002009-03-27T07:48:21.561-07:00

Sunday March 22, 2009: Active Rest. Ended up walking 7+ miles around property of the Biltmore House. Spring is here! Monday March 23, 2009: Good sleep and afternoon 40min nap. RUN: Original CFE WOD was 6 x 90s on 90s off. I was anticipating to hit about 400m for each round. Now keep in mind I did this at Carrier Park so it is not definite that the splits are accurate, but I felt pretty smooth. On

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-82399083411163815032009-03-27T04:54:00.000-07:002009-03-27T06:24:56.881-07:00

Sunday March 15, 2009: 2hr 20min hike at Bent Creek. Lots of uphill. Did a total of 200 squats in sets of 30-50 intermittently during hike. Monday March 16, 2009: Strength Sets: Front Squats 5 x 88, 98, 110, 115 2x120 (F on 3) 1x120, 125F, 125x1, 130F These need work! I've done 130x1 in the past. WOD: 7 Deadlifts, 9 box jumps, 5 deadlifts, 15 box jumps, 3 deadlifts 21 box jumps for time: 2:

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-9237069889218964872009-03-26T16:32:00.000-07:002009-03-27T04:50:46.102-07:00

Sunday March 8, 2009: Rest Day. The usual Sunday hike about an hour. Monday March 9, 2009: Strength work: Deadlift: 5 x 132, 160, 175, 190, 190, 203 (5 rep PR!) Then 3 x 154, 154If you've ever done a really heavy 5 rep max on the DL you know how it takes so much ou of you. After that you can't come close to picking up the weight again even once as your spinal erectors and whole posterior chain

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-57918152301776334732009-03-26T16:02:00.000-07:002009-03-26T16:29:11.446-07:00

Sunday March 1, 2009: Good sleep. 10+ hrs. 2hr hike with Corey and dogs. Monday March 2, 2009: Sleep only 5hrs. Ouch. 4:45am just comes way too early. Strength Work: Back Squats 5x 45, 77, 88 3x98 Then 21x98 Can go up for the next 20 rep! Felt great. WOD: 15 Thrusters 10 Wall Balls 10 Thrusters, 20 WB, 5 Thrusters, 30 WB For time. Did the thrusters at 83lbs and used 10lb ball for 10' target. Time

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-90789936112975078932009-03-26T14:59:00.000-07:002009-03-26T16:30:34.800-07:00

Sunday February 22, 2009: Sleep: 10+ hrs. Felt SO good!RUN at Carrier Park. 60 seconds on, 60 off, 45s on, 45s off, 30s on, 30s off, 15s on, 15s off, (I turned around at this point and headed back to see about where I could finish relative to the start.) 15s on, 15s off, 30s on, 30s off, 45s on, 45s off, 60s on, Done. I walked the "off" portions. Finished my last 60s run right where I began so I

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-25821297048134232522009-03-25T13:46:00.000-07:002009-03-26T14:59:44.491-07:00

Sunday Feb 15, 2009 Rest DayMonday Feb 16, 2009 6 hours of sleep, no nap. No strength sets. WOD=FRAN. Fran is one of the infamous benchmark workouts. It consists of 21 thrusters 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups for time. It never seems too bad on paper, but you can't image the degree to which thrusters jack up your heart rate until you experience them. The women's

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com1tag:blogger.com,1999:blog-9580683806972880.post-15528817229241219372009-03-24T17:38:00.000-07:002009-03-25T20:04:40.698-07:00

Sunday Feb 8, 2009: Active Rest Day. Hiked with Corey and dogs 90 minutes. Monday Feb 9, 2009: Strength sets Thrusters: 5x 20kg, 30kg, 35kg, 40kg/88lbsSumo Deadlift High Pulls(SDLHP): 3x 35kg, 37.2kg, 37.2kg/82lbs WOD: 3 rounds for time of: 10SDLHP, 15 thrusters, 20 push-ups. Used 25kg/55lbs Round 1) 4:04 SDHP 10, Thrusters 9,6 Push-ups 7/7/6Round 2) 3:35 SDHP 10, Thrusters 11,4 Push-ups 10/

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0tag:blogger.com,1999:blog-9580683806972880.post-56149967877444852752009-03-23T15:24:00.000-07:002009-03-25T20:02:34.817-07:00

I failed to keep any exact record of my training from the time I graduated in early December until February. I can promise you that I was not doing any crazy secret running &/or any major training during that time. There were many hours in the car moving and visiting family before the final move south in late December. I enjoyed the holidays eating plenty of delicious treats and made sure to get

Shannahttp://www.blogger.com/profile/05803616634602416141noreply@blogger.com0