Thursday, December 24, 2009


15-12 & 9 rep rounds of:
Squat clean and jerk

Touch and go at the floor only.
Rest as needed between rounds. (Not timed...just looking for max load)

I went light today:

15 @ 42
12 @42
9 @ 52 to the beach!!!

Wednesday, December 23, 2009

Not a bad workout...

As many rounds as possible in 15 minutes of:

10 Power Snatches (Men 95 lbs, Women 65 lbs)
15 Push-ups

My rounds: 6 rounds plus 10 power snatches (38 lbs)

I went light on weight today because my shoulder is pinching again...wanted to take it easy and not re-injure. I'll do all my p/t exercises tonight because tomorrow is "Gwen" and I'm looking forward to that!!

Tuesday, December 22, 2009

A day of rest...

I needed the day off today. My body is SO sore. So, I slept in!

Monday, December 21, 2009


After the warmup we worked on overhead squats.

5 @ 45
3 @ 55
2 @ 65
3 x3 @ 75 lbs

5 rounds for time of:
400 meter run
15 overhead squats (men 95 lbs, women 65 lbs)

My time: 21:18 Rx all unbroken sets on OHS, and this is a PR!

Didnt sleep but perhaps 30 minutes last night - terrible insomnia. :( sucks! I'll be sleepy by noon.

Friday, December 18, 2009

Finally Friday!!

Power cleans
warm up sets:
5 @ 55
3 @ 65
2 @ 75

Work set
3 x 5 @ 75


Add five reps to each exercise, each round, completing as many rounds as possible in 20 minutes of:

5 Pull-ups, 10 Push-ups, 15 Squats
10 Pull-ups, 15 Push-ups, 20 Squats
15 Pull-ups, 20 Push-ups, 25 Squats, etc…

My Totals:
4 Rds + 25 pull-ups + 17 push-ups
Total reps:

(Push-ups really slowed me down, but I was working on strict form on them, concentrating on full range of motion, tightening core muscles, etc.)

Fun workout! TGIF!!!

Thursday, December 17, 2009

Run like the wind!

It was so cold outside this morning...but thank God it wasn't windy! Nor was it as cold as it has been lately.
1 Mile run
15-12-9-6 & 3 rep rounds of:
Sumo Deadlift High Pull (Men 75 lbs, Women 45 lbs)
Snatch Balances (Men 75 lbs, Women 45 lbs)
Finish with an 800 meter run

My time: 27:26 Rx

5 more workouts before vacation!!!

Wednesday, December 16, 2009

5 Rounds for time of:

5 Deadlifts – 185 lbs
5 Burpees
5 Handstand push-ups (head to ab mat on 10 lb bumper)

My time: 8:56

Back to my high-protein breakfast (tuna, egg, cheese). Don't love it anymore, but it keeps me from snacking.

Tuesday, December 15, 2009

New Stuff!

Ok...for some reason the last couple of days I've had this nagging in the back of my mind about being slow, weak, old, tired, etc. Sort of like "why am I doing CrossFit?" "I'm so slow." "Am I making any progress?" "I'm not getting any younger." Ugh! Don't know why I do this to myself.

So, anyway I pushed myself to get up and go this morning with an open mind and give 100%. I was amused at the selection of things presented in the warm-up. Things I've never done before, or have attempted only to collapse in fits of laughter. But today I made a sincere effort, and much to my surprise, I enjoyed it and learned some things. I wouldn't say I conquered anything but I broadened my CrossFit horizons just a tad. And I've made a commitment to stop the negative self-talk I've had going on lately. Onward and upward!

We had 5 minutes to work on each of these:

L-sits: I could only hold one for about 1.5 seconds, however, I believe with practice (knees up to chest, toes off the ground) I could get to an actual L-sit that would be longer than just a second.

Rope climbs: I just did the reclining "climb" with my hands, from standing to laying on the floor and back up. My grip strength is not good enough nor is my upper body strength enough to actually climb. Yet.

Ab mat sit ups: I should get one of these at home and do sit ups while I'm watching TV. Loved it!

After those elements, we were to do weighted pull-ups 5, 3, 2 warm up sets and then 3 x 5 work sets. I did a few with a 5 lb weight btwn my knees. Awkward!! Breck had a 20lb weighted vest and I thought...heck, why not? I'll try it! And I did! I did the rest of the sets with the 20 lb weighted vest. No problem. :-)

So, despite misgivings I've had lately, I had a great morning and a great workout. Sometimes I just need a kick in the pants.

Todays WOD

Tuesday 091215
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Post time to responses.

My time: 14:53 Rx

Monday, December 14, 2009


Took the day off work and took the day off CrossFit. Helped Allan paint the interior of the shop. Those 12' ceilings are a pain in the butt!!

Friday, December 11, 2009

5 rounds for time:

20 double unders
20 burpees
20 kettle bell swings (35 lbs)

My time: 34:33 sort of Rx (double unders suck...or rather I suck at Double Unders! I did get several sets of 2 or 3 in a row, and a lot of singles)

rowed 500m 4:52
power cleans: worked on form with 65 lbs rather than going for my max.

Thursday, December 10, 2009

Tough One Today!!

7 Rounds for time of:

10 Push jerk (Men 135 lbs, Women 85 lbs)
10 Pull-ups

Post time to responses.

My time: 20:03 Rx
This was one of those "doesn't look so bad on paper" was brutal!!

Also did 2000m row - time 9:42

Wednesday, December 9, 2009


30 Reps for time of:

Clean & jerk (Men 135 lbs, Women 85 lbs)

My time: 4:34 Rx (PR!)

Compare to 9/3/09 7:52 Rx (95 lbs)
Compare to 6/10/09 - 10:39 Rx (95 lbs)
Compare to 3/31/09 - 15:48Rx (95 lbs)

So, since all my previous times are with 95 lbs, does that still make today's 4:34 a PR? I think it does!! So, I'm calling it a PR.

And...I have the stupid "Fran cough" now. Wow.

Worked on military press again today
10 @ 35
5 @ 45
3 @55
2 @ 65

3 x 5 @ 70 (up from 65 last week)

Tuesday, December 8, 2009

Something old, something new...

Today was different and fun. The warm-up was enough to call a workout. I was still dripping sweat when I got to the house!!


5 Rounds for reps of:

1 Minute-Toes to bar
1 Minute-Ring dips
1 Minute-Double unders

Post total reps to responses.

My total: 118
*subbed bar-dips with purple band for ring dips
*loved the toes to bar, although I can stand some improvement
*I wonder if I'll ever get double unders...really. I can do one at a time. Feel like I'm beating myself up trying.

Warm up:
5 minutes each
row 1000m
HSPU: 17 - head to ab mat on 10 lb bumper
OHS: 55 lbs - 40 reps

Monday, December 7, 2009

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to responses.

My total: 248

Back Squats:
10 @ 35 lbs
5 @ 65
3 @ 105
2 @ 115
3 sets of 5 @ 125

Friday, December 4, 2009


75 reps for time of:

Power snatch (Men 75 lbs, Women 45 lbs)

My time: 8:19 Rx
(Compare to April 7, 2009 - Rx 50 lbs, 9:28)



5 @ 125
3 @ 155
2 @ 175

3 sets of 5 @ 185


TGIF!!! What a great week of workouts!

Thursday, December 3, 2009

Baby it's cold outside!

So freakin' cold out this morning! Brrrr!! You'd think it might make me run faster, but no. Still slow.


For time:

800 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
400 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
800 Meter run
Post time to responses.

My time: 20:39 Rx
The warm up included pull ups, knees to elbows, push ups, some squats and The Burgener warm-up. I love how the warm-up is always something different, and always worthwhile.

Wednesday, December 2, 2009

A good solid hour of work...

Worked on form for power cleans and shoulder press, and one round of Bear complex, all with a light bar (35 lb), for about the first 15 minutes.

Then we did shoulder presses:

Warm up sets:
5 @35 lb
3 @ 45 lb
3 @55 lb

Work Sets:
3 sets of 5 @ 65 lb

(They have been working on different lifts, M-W-F; not sure how long or for how many more weeks?)


For time:
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders

Post time to responses.

My time: 20:03 Rx (with some pretty trashy looking double unders )


1. Big class this morning! Good to see familiar faces. :)
2. This workout had three of my "nightmare" exercises in it: burpees, box jumps and double unders. But I did them all!
3. B is SO fast!!

Tuesday, December 1, 2009

First day of school...

I was so nervous and excited this morning - just like the first day of school!
Great workout!! I love CF Jenks already.


For time:

15 Right arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
15 Left arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
800 Meter run
12 Right arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
12 Left arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
800 Meter run
9 Right arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
9 Left arm dumbbell snatches (Men 45 lbs, Women 25 lbs)

Post time to responses.

My time: 21:23 Rx