July 31st

AM -  Snatch tech work + LP1 + LP2

Power Snatch. Snatch Balance, 1.1 x 10 sets, 2 min - first 6 sets @ 115lb, last 5 sets you can add as you feel, no failures!!!!

115# for the first 6 sets then, 120#, 125#, 125#, 130#

all sets felt easy-moderate but nothing too tough, snatch balances felt much better than last week (better body position)

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5 x Run 200m @ 95-97% effort, walk 4-5 min

30 sec / 29 sec / 31 sec / 32 sec / 31 sec

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5 sets @ 95-97%:

5 Power Snatch @ 95lb

30 sec AD

Rest 7 x work time

41 sec/ 42 sec / 41 sec / 42 sec / 42 sec

PM - MAP (short end, high %'s)

5 x Row 500m @ 2K PR, 2 min b.t

All rows @ 2:03 pace felt relatively easy

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5 min

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Complete 1 round per minute for 10 minutes:

5 Toes to bar

10 Air Squats

15 Double Unders

Completed. All rounds were about 30 seconds so this was a 30 sec on 30 sec off type of thing and felt good throughout

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5 min

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5 x 1 minute Burpees @ moderate/consistent pace/1 min walk

*No Jump @ top of burpees, hands at side upon standing

21, 22, 22, 23, 22

Overall felt great today. Had good energy and focus in the AM session, and really enjoyed the pm map programming style. Body weight today is 138#. I'm feeling good and things seem to be falling into place. Excited to keep progressing and preparing for a couple upcoming competitions and then switching gears for the CrossFit season, setting my mind to competing in the 2013 games. I know it will be tough, and at times very frustrating, but the thing most people do is fade off/back down when things don't seem to be working out. Im different in the sense that I won't give up. I think about this all the time; people come to train at Cadence and I think "wow he/she has potential... But how long till they fade off". Or "whatever happened to him/her, they were starting to get good". Training has become my entire day, i plan everything I do around my training schedule because it's my priority...& I'm in it for the long haul; as long as I train hard, recover, and love what I do, I'll get where I want to be. Sure, the athletes at the games were incredible, but I see a middle of the pack athlete there, and think to myself why can't I be there? She can do some things better than me and I can do some things better than her. I always told myself that the year after I graduated college would be the year I'd make a strong push for the games, last year was somewhat of a fluke, obviously annoyed with how it all turned out. Well now I have graduated college, life is good, training is awesome... the games season will be here before we know it...and I'm coming back with a vengeance. "you can do whatever you set your mind to"