1 1/4 mile run
5Rds resting 3min betw rds
WattBike 1000m (Goal: sub 95sec)
10 Power Cleans 135#
2:06 2:05 2:04 2:04 2:02 – all TnG UB. This was a burn in my legs I haven’t felt in a while and NEED! If they were squat cleans I may not be walking now. Lemme guess… those are coming?
7 rds, max reps strict HSPU (you may rest no more than 3 sec while inverted) immediately into 20 KBS 44# resting 3min betw rds (VIDEO last 2 rds)
8 8 8 7 7 8 9 – numbers WAY better than a year ago for these.
PM: “Erin’s Garage WoD”
1k row (2:05)
30m Yoke Carry 280#
7 Fat Bar SH to OH 115#
7 Fat Bar OHS 115#
30m OH Sand Bag Carry (40#)
7 Ring Dips
7 Strict Chin-ups
7 Dog Carries (kidding)
28 Flat – yoke was 15/15, lifts 6/8, dips 4/3 and chin-ups 4/3 with the last set UB. Did this at 7pm so it was a little cooler but weighing myself out of curiosity to figure out the sandbag weight I lost 2lbs in 30min.
6 rds, max reps TTB immediately into 15 V-ups resting 2min btw rds
25 20 21 20 20 24 – V-ups were actually the hardest part. My hip flexors were failing after the TTB.
MFS: 3/5/4 – not as tired as yesterday but still took a nap before the pm session. Not sure it helped, felt like I could’ve kept sleeping.
Sort of how I’ve felt this week. Guess I’m not the only one. I think it’s all the volume.
1 1/4mile run (11:15)
Finish w/u with (wearing 10# vest)
15 Skin the cats
2×6 Wall Walks to parallel resting 30 sec betw
OTM for 14min
Odd Min: 3 Hang Power Snatch at 125# (probably should’ve gone up a bit)
Even Min: 3 Bench Press at 80-85% of 1RM – 145(4) 150(3)
Walking Lunges holding 65# in front rack (or back if that is better on the leg)
5:32 – all lunges UB and from thruster into lunge no rest. All thrusters sets of 10. Maybe too much rest. This was probably a little more cardio than legs, not much.
12x50m Sled Drag at 105# (this is more of a moderate load) rest 1:1
45min. nap on the wrestling mat in the back room.
1 1/4mile run (10:30)
Finish w/u with 4RNFT:
Row 150m D4, 24-28s/r, 4 Push Press 65#, 5 Pull-ups, 10 squats
5rds (with 10# vest) resting double the amount of time it takes to do the previous rd
6 Tire Flip 250-275# (3 out, 3 back)
Run 200m (very approximate)
6 SH to OH 135# (all PJ)
4 Bar Muscle-Ups
2:19 2:11 2:06 2:05 2:04
Rest 5min (took 9min)
25 Double Unders
10 Pull-ups (fat bar)
10 KB Snatch from ground ea time 55# (2 hands)
50m Farmer Carry holding 70# KBs in ea hand (woops used DBs)
14:46 – all UB except farmer carries were all 25/25. Forearms were cooked at the end!
4x500m row resting 3min btw ea set
Not exactly blazing but I was definitely working it. Legs pretty shot by this point.
rest to recover
4 rds resting 1min btw rds:
10 K2E immediately into Hollow Rock as long as possible
0:55 0:42 0:32 0:47
8min on stationary bike to flush legs/cool down
MFS: 3/5/4 – low back less sore, triceps still pretty sore to the touch, overall just tired still :/ want my energy back!
Me, if I were a fish. Much like running I will chant to myself for the next 5 weeks “I am a swimmer” whilst in the pool until my body and mind are convinced! Some kid at the pool today was like “are y’all training for something or do you just like to stay in shape?” I wanted to say, “dude I’m an Olympic swimmer. Couldn’t you tell by my sub 2 100′s?!!”
100m Warm Up
10x50m every 90sec.
4x100m every 3min.
8x25m underwater UB – resting 90sec. btw
MFS: 4/6/5 – triceps and low back still sore and just really tired all day. Getting to bed early tonight!
Happy Father’s Day to all the dedicated dads out there!
4x400m tempo – rest 1min btw
1:39 1:37 1:33 1:36
6×4 Good Mornings w/chains at moderate load
55 65 75(4) 85(2) + 44# chains ea side
4×12 (did 15) Front Squat at 95# resting 2min btw sets
Felt good. Just enough for last 3 reps to burn a little. Zero hip pain.
7×3 Pendlay Row at 155# resting 60sec btw sets
4RFT (35# KBs)
10 Dual KB Swing to eye level
10 KB Hang Snatch 35# (holding 2 KBs);
10 KB SH to OH 35#
50m OH KB Carry 35# (KBs in both hands)
12:16 – tried first round of snatches 5 reps in with 44# and my shoulders and back are just too fried from yesterday for that. All movements UB except the carries 25/25m.
rest to recover
20min WattBike D1
MFS: 2/4/5 – Low back and triceps pretty sore. Worked out in AC and what a world of difference! Still felt overall fatigued and not as strong today. Zero hip pain!!!
I’m so grateful for the opportunity to compete in Carson, CA at the CrossFit Games in July again this year! We’re heavy into training now and getting excited to make the trip. The reality of said trip though is an investment in travel, lodging, decreased work hours to train, and time off for the event. Many athletes hold fundraisers to help pay for it all. This was pivotal in my ability to make the trip last year, and I sincerely thank everyone who purchased a t-shirt. I’m doing it again this year with hats and t-shirts, and I appreciate any generosity towards my cause!
The T-Rex Hat! $20 (Shipping to the US included)
Designed and produced by my friend Kaiea, all of the proceeds of these will go towards my trip out West. We are offering them in Navy/White with Green ink, Pink/White with Black ink, or Grey/White with Blue ink. They are one size fits all and adjustable.
Two steps to purchase a hat:
1.) Send me an e-mail to TalaynaFortunato@gmail.com with the quantity, colors, shipping address, and e-mail your PayPal account is registered to.
2.) Use above said PayPal account to make a payment to the account registered under TalaynaFortunato@gmail.com. Shipping is included in the cost (within the US).
2.5.) When I see your payment and corresponding email I will send you your very own T-Rex hat to wear, give away, or let your dog chew on. Whatever you decide!
We’ve also got t-shirts again this year. 25% of the proceeds of these will go towards my trip. They are offered on WoD SuperStore.com at the following links…
They also have a lot of other cool stuff on there with $5 shipping no matter how much you buy!
Once you’re outfitted you’ll be ready to watch the Games live streaming in style. Not certain what kind of style I’m talking about, but something like this…
Once again, thank you to everyone who helped support me last year and everyone who’s thinking of doing so this year. I know I’m blessed to have the opportunity to do this!
P.S. I’ve gotten a couple of inquiries from people like myself who own more CrossFit shirts than they know what to do with and want to just donate. Please do this through the PayPal account registered under TalaynaFortunato@gmail.com. Thanks guys!
Today was super hero sock day! Hey you gotta do what you can for motivation thru a day with today’s volume!
4 Standing Sotts press 55#, 4 Strict Pull-ups, 4 Good Mornings 55#, 4 Push Press 55# & 4 Hang Power Snatch 55#
3x400m run at light tempo resting 1min btw ~1:45-1:50
OTM for 10min
2-3 DL 245#
2-3 Parallette HSPU
All UB. Deads felt very good, deficit on HSPU was deeper than Games last year, felt strong.
6rds, resting 2min btw rds wearing 10# vest (as fast as possible ea rd, time ea rd)
9 Ring Push-ups (rings 5-6in off floor)
36-49sec. ea, got faster as I went.
Took like a 1/2 hour to get it all set…
12 Power Cleans 85# (6/5/1->into)
12 SH to OH 85# (all UB)
12 Hang Power Snatch 85# (6/6)
Then 150 Double Unders (50/50/50 hard today, began hitting the wall here)
18 Muscle-Ups (singles every 15sec. or so, sweating so bad no false grip at all)
25 Goblet Squats 53# KB
25 KB Swings 53#
25 SDLHP 53#
45:00 – the end of this became an overheated debacle. It was over 90deg in the gym and I just got light headed. Last 4 rounds were broken up a bunch with enough rest for my dizziness to subside each set. KB didn’t even feel heavy, I was just cooked. Haven’t felt like that in quite a while, and Liz said she’s never seen me look that way so I figure I got something good out of it! When people ask me if Cali is hot I kind of laugh and so NO, Florida is hot!
8rds (wearing 10# vest): rest 2min btw rds
3 handstand walks to parallel
8/8 alt shoulder touches
10sec HS walk for distance
rest to recover
5rds, 1min plank with 45# plate on back immediately into 30 full sit-ups for time holding 10# plate to chest
MFS: 2/3/3 – other than feeling fatigued from the heat it was a really good day. Didn’t feel my hip at all on the squats so YaY! Hands are not happy with me right now.
400m carrying 50# sandbag
Runs were 1:39 1:41 1:39 1:30