Days 12-15

Day 12: Spoon
(never got a pic)
Day 13: Simple- I'm a simple jewelry kinda girl....Grandma's diamonds and my cross necklace
Day 14: Arrow-
A little 20min Row
Day 15: Ready-
I'm READY to go to bed already!

4.2

Training 4.2

Monday-8.13.12
Dip/Pull Up CP + UB Tester (squatting)

A1. Ring Dips @ 20X1; 5 reps x 5; rest 10 sec
A2. Mixed Grip Pull Ups @ 20X1; 5 reps x 5; rest 3 min
+
12 min AMRAP
10 Wall Ball, 14#
10 GH Sit Ups

Tuesday- 8.14.12
Cl & J Stamina + Bending Volume + MAP Run short

15 min EMOM
3 Clean & Jerks @ 115lbs
+
Romanian Dead Lift @ 40X1- 8 reps x 3; rest 2 min
+
Run 200m/walk 100m x 4... push the pace a little more than you're comfortable with

Wednesday- 8.15.12
Row Intervals

Row 1 min @ 2:15 pace/Row 1 min @ 2:45 pace x 10

Thursday- 8.16.12
Push Press/Ring Rows/Single Leg CP +Z1 effort

A1. Push Press @ 30X1; 5 reps x 5; rest 10 sec
A2. Ring Rows feet elevated @ 40X1; max reps x 5; rest 10 sec
A3. Weighted Step Ups 20" Box @ 2111; 8/leg x 5; rest 4 min
+
Air Dyne 10 min @ 50RPM

Friday- 8.17.12
MAP Multi 10/5

10 min @ 75%
10 Cal Air Dyne
5 Ring Push Ups
5 Toes to Bar
5 min rest
10 min @ 75%
150m Run
10 Burpees
10 Sit Ups
5 min rest
10 min @ 75%
300m Row
10 Box Jumps, 20"
20 Double Unders
5 min rest
10 min @ 75%
150m Run
5 Chest to Ground Push Ups
15 Back Extensions

IRON Athlete Challenge Retest Week

Monday 8.6.12

Event #1
A. Clean & Jerk- build to a 1RM in 8 min
140#

Event #2
Row 500m
rest 90 seconds IN THE ROWER
Row 500m
1:59, 2:01

Tuesday 8.7.12

Event #3
7 minutes
10 Thrusters, 75/55#
5 Burpees
5+3

Wednesday 8.8.12

Event #4
Air Dyne Max Cal in 3 min

Thursday 8.9.12

Even #5
“Helen”
Run 400m
21 KBS, 53/35
12 Pull Ups

11:47 (12:49)

Days 10 & 11

Day 10: Ring
Day 11: Purple on my sweet niece, Layla!

Days 8 & 9

Day 8: Glasses
Day 9: Messy

Day 7: 8 'o'clock

Dinner at Genghis with the Pleasant's!

Days 3-6

Day 3: COIN
Day 4: somewhere you sat
Day 5: Logo
Day 6: Writing

Day Two: ONE

"and the two will become ONE flesh.' So they are no longer two, but one" Mark 10:8

wholly His.

This is the very moment where Michael and I became ONE in Christ.

Day One: Outside

Michael and I sat OUTSIDE at Soulshine celebrating my promotion/new job!

August "Photo-a-day" challenge

Gonna try this out again!

Training 4.1

Month 4, Week 1

2 week phase we'll continue for 3 cycles

Monday- 7.30.12

A1. 14" CG Bench Press @ 32X1- 8 reps x 3; rest 10 sec

   65, 75, 85

A2. Strict Pull Ups @ 20X1- 3 reps x 3; rest 3 min

+

Alternating Minutes for 20 min

Odd Minutes- 2 Deep Ring Dips

Even Minutes- 2 Strict Pull Ups

+

Run 20 min @ 50% effort- do all you can to not stop running, doesn't matter your pace

 

Tuesday- 7.31.12

A. 2 Squat Snatch @ 75lbs EMOM for 10 min

B1. Snatch Dead Lift @ 42X2- 6 reps x 3; rest 10 sec

   85, 95, 105#

B2. Strict Toes to Bar @ 20X1- 5 reps x 3; rest 3 min

+

Prowler Sprint w/ 30lbs on top- 25 sec all out; rest 2:35 x 4

Wednesday- 8.1.12

Run 400m; rest 90 sec x 5

rest 5 min

Run 400m; rest 90 sec x 5

*try to maintain same pace throughout all 10 sets

    all runs <3min....average pace 2:30

 

Thursday- 8.2.12

A1. Seated Behind the neck Press @ 32X1- 10 reps x 4; rest 10 sec

A2. Pull Ups- max strict/8 kipping x 4; rest 10 sec

A3. Front Rack Weighted Lunges @ 20X1- 10 reps/leg x 4; rest 3 min

+

Row 10 min @ 50% effort

Friday- 8.3.12

10 min @ 80% effort

10 KBS, 35lbs

10 Box Jumps

Run 200m

5 min rest

10 min @ 80% effort

5 Push Ups

5 Pull Ups

15 Double Unders

5 min rest

10 min @ 80% effort

5 Burpees

5 T2B

200m Row

WOD TO WALK

WOD to Walk: Tucker's Testimony/ Hope for Holland

CF Tuscaloosa

July 28th, 2012

WOD:
50 Double Unders
50 Wall Ball
50 KBS 70/53
50 Burpee
50 KBS 70/53
50 Wall Ball50 Double Unders


Hope for Holland and Tucker's Testimony was created to raise money to help both Holland and Tucker be able to enjoy life to the fullest. This non-profit organization was also created to help other families with CP children facing this surgery in the future.

Tucker: born at 27 weeks at Sacred Heart Hospital in Pensacola, FL weighing 2lbs. 11oz & 15 in. Tucker was diagnosed with Cerebral Palsy Spastic Diplegia when he was 2 years old.

Holland: born at 28 weeks at UAB Hospital in Birmingham, AL weighing 3lbs. 4 oz & 15 1/4 in. Holland was diagnosed with Cerebral Palsy Spastic Diplegia at 2 years old

Selective Dorsal Rhizotomy (SDR) is a method of treatment for patients with Spastic Cerebral Palsy. SDR involves sectioning (cutting) of some of the sensory nerve fibers that come from the muscles and enter the spinal cord. This surgery allows greater movement. This surgery requires months of extensive physical therapy and not all of this therapy is covered by insurance.
You can visit http://www.stlouischildrens.org/our-services/center-cerebral-palsy-spasticity/about-selective-dorsal-rhizotomy-sdr for more information on this surgery

Holland had SDR on April 30, 2012 and is doing great. Before surgery Holland walked with a walker. Now Holland is walking with canes and is able to stand with minimal assistance. Following surgery Holland spent 4 weeks in Birmingham for PT. Holland was in therapy 5 days each week and will continue this therapy for months. He is working hard to walk independently. Holland's progress is amazing

Tucker is scheduled to have SDR on September 17, 2012. Tucker will spend 3-4 weeks in Birmingham in physical therapy 5 days each week. Once returning home to Dothan PT will continue. 

Training 3.4

Training Month 3, Week 4

Monday 7.23.12

A1. Bench Press @ 30X1- 3-5 reps x 3; rest 10 sec
   75, 85, 95#....5 reps all sets

A2. Strict Pull Up Cluster- 2.2.2.1 x 3; rest 2 min

B1. HSPU (strict into kipping) 8 x 3; rest 10 sec

B2. Ring Rows @ 2222 feet elevated- 6-8 x 3; rest 10 sec
  6,6,6

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
   7,7,7

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec (2 more than last week/set)
   9,9,9

C3. Pull Ups- max reps x 3; rest 3 min (2 more than last week/set)
   20,16,16

Tuesday 7.24.12

A. Static Hang Squat Snatch Cluster from knee cap- work up to heavy single
     100#

B. Squat Snatch- work up to heavy single
     100#

+

"Grace"

30 reps Cl & Jerk, 95lbs
   5:47 PR

+

Run 10 min out @ easy pace, get back in 9 min (no stopping to walk)

Wednesday 7.25.12

A1. DB Press @ 32X1- 4-6 reps x 3; rest 10 sec
   6,6,6

A2. Kipping Pull Ups w/ 20lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
   6,6,6

B1. Bar Dips @ 30X1- 5-12 x 3; rest 10 sec
   5,6,5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
    couldn't do unbroken 

+

For time

50 Pull Ups

50 Burpees


   7:49

Thursday 7.26.12

15 min AMRAP

15 KBS, 36lbs

15 Burpees


   8

Friday 7.27.12

REST for "Wod to Walk"

Training 3.3

Training Month 3, Week 3

Monday 7.16.12

A1. Bench Press @ 30X1- 5-7 reps x 3; rest 10 sec
    70, 80, 90#...7 all sets

A2. Strict Pull Up Cluster- 2.2.2 x 3; rest 2 min

B1. HSPU (strict into kipping) 6 x 3; rest 10 sec

B2. Ring Rows @ 30X1 feet elevated- 12-15 x 3; rest 10 sec
    12,12,12

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
   6,6,6

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec (2 more than last week/set)
    7,7,7

C3. Pull Ups- max reps x 3; rest 3 min (2 more than last week/set)

    17,18,15

Tuesday 7.17.12

A. Static Hang Squat Snatch Cluster from knee cap- 1.1 x 3; rest 2 min (warm up, start working sets @ 95lbs)
   95#, 100#, started failing everything after....rough day in the gym :(

B. Squat Snatch- 1 rep x 3; rest 3 min
    75, 85, 95

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 5  min
   100#

D. Power Clean & Jerk- 2 reps (10lbs heavier) TnG EMOM for 5 min
   110#

C. Power Clean & Jerk- 1 rep (10lbs heavier) TnG EMOM for 5 min
   120#.....switched to 2 reps EMOM

+

Run 9 min out @ easy pace, get back in 8 min (no stopping to walk)

Wednesday 7.18.12

A1. DB Press @ 30X1- 6-8 reps x 3; rest 10 sec
   8,8,8

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
   10,10,7

B1. Bar Dips @ 30X1- 5-10 x 3; rest 10 sec
   5,5,5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
   5 unb, 4 unb, 7unb

+

10 min

2 Pull Ups

3 Ring Push Ups

10 Cal Row
    8+2
   

Thursday 7.19.12

A. Squat Clean Cluster- 1.1 x 3; rest 4 min (start @ 135lb & try to build)
   135, 140, 140# .....PR!!!

B. Split Jerk Cluster- 1.1 x 4; rest 2 min (start @ 135 and build, use blocks)
    135, 140, 145, 150#!!!!! PR!

C. Dead Lift @ 51X1- 3 reps x 4; rest 3 min (start @ 73% and build, all 4 sets should be tough)
    165, 175, 185, 195

+

Sled Sprint w/ 55lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 90 sec steady walk/45 sec rest x 3

Friday 7.20.12

10 min @ medium effort

Run 200m

5 Pull Ups

10 KBS, 36lbs

5 min rest

10 min @ medium

Row 200m

5 Chest to Ground Push Ups

10 Box Jumps, 24" step down

5 min rest

10 min @ medium

Run 200m

5 Pull Ups

10 KBS, 36lbs


4, 4, 3+run & 9

Spiritual Gifts

"...so in Christ we who are many form one body...we have different gifts, according to the grace given us...if a man's gift is serving, let him serve; if if it teaching, let him teach; if it is encouraging, let him encourage; if it is contributing to the needs of others, let him give generously..." Romans 12 5-8

To use our spiritual gift effectively, we must:
1) realize that all gifts and abilities come from God
2) understand that not everyone has the same gifts
3) know who we are and what we do best
4) dedicate our gifts to God's service and not our own personal success
5) be willing to utilize our gifts wholeheartedly, not holding back anything from God's service

BE FAITHFUL AND SEEK TO SERVE OTHERS WITH WHAT CHRIST HAS GIVEN US!!!

Training 3.2

Week 2

Monday 7.9.12

A1. Bench Press @ 30X1- 6-8 reps x 3; rest 10 sec
   65# x 8; 75# x 8; 85# x 6

A2. Strict Pull Up Cluster- 1.1.1.1.1.1 x 3; rest 2 min

B1. HSPU (strict into kipping) max reps x 3; rest 10 sec
    5, 4, 4 .... all kipping

B2. Ring Rows @ 30X1 feet elevated- 12-14 x 3; rest 10 sec
    12, 12, 10

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
     5, 5, 4

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec
     5, 5, 5

C3. Pull Ups- max reps x 3; rest 3 min
     15, 12, 10.... i just wasn't feeling these today. way heavy

Tuesday 7.10.12

A. Static Hang Squat Snatch Cluster from knee cap- 1.1.1 x 3; rest 2 min
     55#, 65#, 75#

B. Squat Snatch Cluster- 1.1 x 3; rest 3 min
     75#, 85#, 95#.... although i feel unsteady at times, these felt strong! VIDEO of 85#

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 5  min
     100#

D. Power Clean & Jerk- 2 reps (5lbs heavier) TnG EMOM for 5 min
     105#

E. Power Clean & Jerk- 1 rep (5lbs heavier) TnG EMOM for 5 min
      110#

+

Run 8 min out @ easy pace, get back in 7 min (no stopping to walk)

Wednesday 7.11.12

A1. DB Press @ 30X1- 8 reps x 3; rest 10 sec
    20# DB

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
    10, 8, 8

B1. Bar Dips @ 30X1- 5-8 x 3; rest 10 sec
     5, 5, 5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
     8 unbroken each set....i completed all 12 but only 8 unbroken :(

+

7 rounds for time

5 Pull Ups

10 Push Ups

15 Squats

*goal is 5 minutes or less
    7:05 :( another sad face....this day just wasn't my best.

Thursday 7.12.12

A. Squat Clean Cluster- 1.1.1 x 3; rest 4 min (start @ 125lb & try to build)
   125#, 130#, 135#!

B. Push Jerk/Split Jerk- 1.1 x 4; rest 2 min (start @ 115 and build)
    115#, 125#, 135#, 135#!!! push jerks felt weird since i haven't done this movement in forever but i was able to get the weight up! VIDEO of 125#

C. Dead Lift @ 51X1- 4 reps x 4; rest 3 min (start @ 70% and build, all 3 sets should be tough)
     155#, 165#, 175#, 185#

+

Sled Sprint w/ 55lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 60 sec steady walk/45 sec rest x 3
     RAINED OUT

Friday 7.13.12

10 min @ medium effort

5 Pull Ups

10 Wall Ball, 10lbs

150m Run
    5+3

5 min rest

10 min @ medium

5 Push Ups

10 KBS, 36lbs

150m Row
     5+5 accidentally ran the first round but rowed the rest

5 min rest

10 min @ medium

5 Toes to Bar

10 Burpees

150m Run
     4.....eew burpees

Training 3.1

Training Month 3, Week 1

Monday 7.2.12

A1. Bench Press @ 30X1- 8-10 reps x 3; rest 10 sec
    55#, 65#, 70# - 10 reps each set

A2. Strict Pull Up Cluster- 1.1.1.1.1 x 3; rest 2 min

B1. HSPU (strict into kipping) max reps x 3; rest 10 sec
    6, 7, 6

B2. Ring Rows @ 30X1 feet elevated- 10-12 x 3; rest 10 sec
    10, 10, 10

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
    4, 5, 5

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec
    4, 5, 5

C3. Pull Ups- max reps x 3; rest 3 min
    15, 15, 16

Tuesday 7.3.12 

A. Static Hang Squat Snatch Cluster from knee cap- 1.1.1.1.1 x 3; rest 2 min
     45#, 55#, 65#

B. Squat Snatch Cluster- 1.1.1 x 3; rest 3 min
     75#, 85#, 95#

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 10 min
     100#

+

Run 8 min out @ easy pace, get back in 7 min

Wednesday 7.4.12 - Happy Independence Day!

A1. DB Press @ 30X1- 10 reps x 3; rest 10 sec
    20# DB

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min
    10, 10, 6

B1. Bar Dips @ 30X1- max reps x 3; rest 10 sec
    5, 5, 4

B2. Toes to Bar- 10 unbroken reps x 3; rest 2 min

+

10 min amrap

5 Push Ups

5 Pull Ups

10 Box Jumps, 24"
     6+7

Thursday 7.5.12

A. Squat Clean Cluster- 1.1.1.1.1 x 3; rest 4 min (start @ 115lb & try to build)
      115#, 125#, 130#

B. Dead Lift @ 51X1- 5 reps x 4; rest 3 min (start @ 65%)
      145# first 3 sets, 165# last set.....didn't know I was supposed to be adding each time

+

Sled Sprint w/ 45lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 60 sec steady walk/60 sec rest x 3

Friday 7.6.12

went to the Coast!

Baby BOY McDaniel!

Jeff and Michelle McDaniel are having a BOY! We are beyond excited for our sweet friends, and are SO thankful for God's great gifts!

Training 2.4

Training: Month 2, Week 4

Monday 6.25.12

A1. Dumb Bell Press @ 21X1- 10 reps x 5; rest 10 sec (try 20lbs/hand)

A2. Ring Rows Feet Elevated @ 20X1- 10 x 5; rest 3 min 

+

5 sets ALL OUT

30 sec Air Dyne Sprint; rest 2:30

*during rest perform 5 deep Ring Push Ups

       all completed. my knee hurt pretty bad on the air dyne :(

Tuesday 6.26.12

A. Hang Power Snatch- 3 @ 75# x 2; rest 90 sec

B. Hang Power Snatch- 3 @ 85# x 2; rest 90 sec 

C. Hang Squat Snatch- 3 @ 85# x 2; rest 90 sec
            SEE VIDEO

D. Hang Squat Snatch- 3 @ 90# x 2; rest 90 sec

E1. Back Squat @ 20X1; 4 reps x 3; rest 10 sec (start @ 115# and try to add)

         125#, 135#, 150#

E2. GH Raises @ 30X1; 10-12 reps x 3; rest 3 min

          12 each set

+

1000m Row for time

     4:25. my pace averaged about 2:15. felt pretty good.

Wednesday 6.27.12

Mother/Daughter catch up day!

Thursday 6.28.12

A. Clean & Jerk- max reps TnG @ 95# x 5; rest 2 min

         6, 5, 5, 4, 4....Michael said aim for 10...um seriously. pretty bummed.

B. Dead Lift @ 13X1- 3 reps @ 65% x 8 sets; EMOM (FAST off the ground)

         145#

+

10 min amrap- increasing ladder as high as possible

1 Toes to Bar

2 Wall Ball

3 T2B

4 Wall Ball

5 T2B

6 Wall Ball

7 T2B

etc...

     14+1 T2B.......started breaking up T2B on 13th round i believe....def felt tougher than they   have been feeling.

Friday 6.29.12

7 min @ high consistent aerobic effort

5 Power Snatch, 55#

5 Burpees

Run 200m

5 min recover

7 min @ high consistent

5 Dead Lift, 115

5 Pull Ups

Run 200m

5 min recover

7 min @ high…

5 Push Ups

5 Pull ups

Run 200m-- 

Team McElroy

I have the best husband and coach ever! This guy really knows what he's doing! Thank you M for all your hard work and dedication! I LOVE YOU!

Training 2.3

Month 2, Week 3

Monday 6.18.12

A1. Ring Dip Cluster @ 21X1- 1.1.1.1.1.1 x 5; rest 10 sec

       these are just super hard for me =( 

A2. Strict Pull Up @ 20X1- 4 unbroken x 5; rest 3 min 

       did first 4 sets with 3 unbroken then 1 single, last set 2 unbroken then 1 and 1. Better than last week!

+

5 sets ALL OUT

30 sec Air Dyne Sprint; rest 2:30

*during rest perform 5 deep Ring Push Ups

Tuesday 6.19.12

A. Tall Snatch- 3 x 3; rest 90 sec w/ 45# (try to go up in weight)
         45#, 50#, 55#...felt much better adding weight this week...still such an awkward movement though!

B. Hang Power Snatch- 3 @ 85# x 3; rest 90 sec (feet leave the ground, aggressive jump and fast turnover with the arms)
          these felt pretty heavy, first 2 reps were ok but by the 3rd I was landing wide. See video

C1. Back Squat @ 20X1; 4 reps x 3; rest 10 sec (start @ 115# and try to add)
         felt strong! started at 115# as instructed. we were slim on bumper plates so next sets went up to 135# and       145#

C2. GH Raises @ 30X1; 8-10 reps x 3; rest 3 min
      did 10 all three sets

+

For time

20 Burpees

20 KBS, 53#

Row 500m

20 KBS, 53#

20 Burpees
      8:23. that KB felt heavy and I just didn't want to pick it back up second set! Row was a pretty slow but steady pace and my row time was 2:18.

Wednesday 6.20.12

A1. HSPU @ 30X1- max reps x 4; rest 10 sec (try strict then go into kipping, while doing kipping try to speed up reps, get hands set where you don’t have to adjust hand placement when head touches ground)
    5, 5, 5, 5...wasn't able to do any strict- all kipping :(

A2. Kipping Pull Ups- max reps x 4; rest 3 min
    15, 15, 15, 15....surprisingly these felt pretty good!

+

3 sets; rest 4 x work

5 Hang Squat Clean TnG, 85#

45 sec Air Dyne
     1:11, 1:13, 1:10......not too bad, squat clean was fine and air dyne was simply air dyne 

Thursday 6.21.12

A. Clean & Jerk- 1 rep @ 125# every 30 sec for 10 min
        very challenging! more weight+more reps-rest= tough! but I did it! See Video

B. Dead Lift @ 13X1- 3 reps @ 60% x 8 sets; EMOM (FAST off the ground)
         135#.....not bad

+

5 sets; every 90 seconds

15 Wall Ball, 15#

7 toes to bar
         now this one was quite upsetting ;( i was breathing so hard the whole time; my rest was not long at all by the time I finished each set. pretty discouraging after feeling so good on this WOD last week

Friday 6.22.12

7 min @ high consistent aerobic effort

15 KBS, 36#

7 Pull Ups

Run 200m

5 min recover

7 min @ high consistent

10 Dead Lift, 85#

10 Box Jumps, 20”

Run 200m

5 min recover

7 min @ high…

10 Burpees

5 Pull Ups

Run 200m
      3+22; 3+22; 3....for whatever reason, the runs felt the worse of it all!