gettin deep in the dip!!

Okay so I am a little out of order here - but I wanted to catch up with my posts. I have been training hard and lifting heavy in the hopes to build some strength on this little frame of mine. If you read the post before this one you'll see that I PR'd on my 5 rep deadlift, my 3 rep shoulder press, and my 5 rep back squat this week. It's been a great week for me!! I believe that getting enough sleep (which I am lucky to do), eating healthy in the Zone, taking the right supplements, having the right programming and happiness in your life can move mountains in your training. I am really hard on myself as far as what I think I should be able to do and I am competitive sometimes to a fault. If I don't do what I had my mind set on it throws me off the whole day. Brendan is exactly like that but he never lets himself down! He's a machine...and I love it!

So....here's last weeks workouts:

Monday 4-14:
am: GHD sit ups, hip extensions, ab mat sit ups 3x15 reps
kb swings, bench press at 65#, pull ups 3x15
strength recoveryt workout

Tuesday 4-15:
am: Xfit WOD
40 pullups, 40 dips, 400 meter run
30 pullups, 30 dips, 400 meter run
20 pullups, 20 dips, 400 meter run
10 pullups, 10 dips, 400 meter run

pm: 8x200 meters 38-40 sec
39, 38, 37, 38, 36, 38, 38, 40

Wednesday 4-16:
am: 15-12-9-6-3
sumo deadlift high pull at 68#
push jerk at 68#
TIME: 9:54

Thursday 4-17:
am: Xfit WOD
25 situps, 250 meter row, 15 bench press at 65# How many rounds in 20 minutes ?
I did 6 rounds
pm: I ran 1 hour with a client at her pace...

Friday 4-18:
am: Xfit WOD
7 thrusters at 73#
7 pullups
x3
800 meter run
5 thrusters
5 pullups
x3
800 meter run
3 thrusters
3 pullups
x3
800 meter run
TIME: 20:10

Back squat 3-3-3-3-3
125-135-135-140-145 NEW PR!!

pm: Tabata Treadmill

Saturday 4-19:
OFF!
Sunday 4-20:
am: 10k jog recovery

Shark Attack!!!

What a handsome guy my son Brandon is! He LOVES the Sharks and we were so lucky that Brendan's client Dave Chincuili gave us 5 tickets to the game 7 of the playoffs last Tuesday night. We of course were super stoked to get to go to this game. Brendan, me, my son and my daughter Sarah and her new boyfriend (also Brendan's friend) Ryan went. It was an exciting game and the Sharks WON!! At one point the crowd was so loud I had to actually plug my ears!! My son is a walking billboard for CrossFit - here hes managed to endorse both!

Here's my weeks workouts:

Monday April 21:
am: shoulder press 3-3-3-3-3-
68-68-68-68-68
back squat 5-5-5-5-5
113-133 -133-133-133- 138
Both new PR's!!
pm: Run10k recovery no time goal.

Tuesday 4-22:
am: 8x200 meters

:39, :39, :37, :37, :39, :39, :38, :39
pm: Xfit WOD
weighted pullups 1-1-1-1-1-1-1
15-20-25-30-35-35-35
Handstand pushups 3-3-3-3-3-3-3

"tabata This"
row, pullup, pushup, situp, squat Tabata style 5 rounds of each 1 min rest between exercises I scored 413 total

Wednesday 4-23:
am: run 10k at 80% exersion
pm: Xfit

shoulder press 53-58-58-58-58-63
push press 53-58-58-68-73-78
push jerk 53-58-63-73-83-88

Thursday 4-42:
am: 10k 45:05

Friday 4-25
am: Xfit WOD
deadlift 5-5-5-5-5
115-135-165-170-170-175
dips 21-15-12-9-6-3
After reaching a new PR in the 5 rep deads, I went for it! I put 190 on the bar and got it up 2 times! That's a new 1 rep PR and almost a new 3 rep PR!!!

pm: tabata treadmill

Saturday 4-26
OFF!!

Sunday 4-27

8x400's 1;20-1;25 rest 2 min between each.......

Beautiful Weekend Weather!

A couple weeks back was the hottest Santa Cruz has been. Brendan and I enjoyed the weekend outdoors riding bikes and we didn't drive at all!

Saturday morning I started my day off with the Santa Cruz Half Marathon. I made the mistake of lining up too far back and when I crossed the starting line found myself still WALKING! It took me at least 4-5 minutes until I could find some sort of pace. All this did was stress me out and make me run faster than I should have to try and "catch up"...by mile 10 my legs felt like weights. I pressed on, but I have never been so sore during a race muscularly ever! I dunno what happened, but I didn't like it. I finished in 1:45 and I was shooting for 1:38. I laid on the beach at the finish line and was disappointed with myself - soaking up the sun. Then I switched it around and said, hey - at least I am back running without pain!! The next race I will do better - and the next even better....I will continue to push, train hard and I will meet my next goal time. Lesson learned - line up in front! Walkers and slow people - please stay to the back of the pack....its frusterating for us who want to run fast to try and weave through you...:) This is a pic of me and my sweet friend Delane. We hooked up Sunday and rode all over town with her man and my man. We look hot together! My lil rockabilly chick. She's now CrossFitting with Brendan and I as their coach and we have taken them on as "Project Wells"....they're still real sore, but they keep coming back for more! They drank the Kool-Aid - I think they like it!!

Here's my weeks workouts - see if you can keep up!!

Monday 4-7:
row db clean thruster ring pushups
250 25 5
500 20 10
250 15 15
500 10 20
250 5 25
I did it in 29:35 with 25#db....hard!!

Tuesday 4-8:
am: run 6 miles strict POSE form
pm: Xfit snatch practice/technique

Wednesday 4-9:
am: CrossFit
run 800 meters (perform 10 pushups at every 200 meters for a total of 50 pushups) 75 hang power cleans at 55#, run 800 meters (with 50 pushups total) time: 16:10!!
pm: Tabata treadmill 12%grade, 9.0 mph 20 sec on, 10 sec off x8 rounds

Thursday 4-10:
am: Snatch practice - got up to 65#
pm: Run 4 miles

Friday 4-11:
am: CrossFit
6-6-6-6-6-6 shoulder press
6-6-6-6-6-6 push press
6-6-6-6-6-6 push jerk
superset add weight after each round. Started with 45, got up to 80#

pm: run 3.0 miles with friend, rest day

Saturday 4-12:
Santa Cruz Half Marathon Race

Sunday 4-13:
am: 2x5k between 19:00-20:30

1st 5k: 21:20
2nd 5k: 20:03

BUSTED!!

Eating ice cream!!! When cheat day comes it's on...I love sweets so I can't wait for free day. Usually I am good all week - staying in the Zone or Clean Eating so when the weekend rolls around Brendan and I are a little more laxed on our diets. More often than not we still maintain our healthy balanced meals....just let ourselves have a little extra sweet at night....like ice cream.

I am a lover of baking. For anybody that knows me - they can vouge for that. I love to cook in general...both sides of the spectrum. Last night I made Zoned grilled chicken corn tacos with fresh farmers market asparagus sauteed with garlic and olive oil. Tonight I am leaning towards Clean Eating breakfast for supper.....Brendan loves bfast for dinner too -

I've been training hard for a few months and my first competition is this Saturday - the Santa Cruz Half Marathon. I am expected to finish faster than thr last time I did the race....which was 1:41 or something like that. I want to do well for myself and for my amazing coach Brian MacKenzie who has been working so hard for me. Wish me luck! I'll post my workouts for this week later... Gotta get to cooking!!