Sunday, February 28, 2010

Run on Sunday

I recently got a new app for my iphone and an arm-band to hold it while I run. The app is called Runmeter and you can export all the data from your run to an excel spreadsheet, or in just a summary. It also maps the route for you and you can export a google map. If you name the route, you can re-run it and the app keeps record of your best/worst/median times for that particular route. It also counts calories burned, but I'm a bit skeptical of the accuracy of that. Anyway, overall, it's pretty cool.

Also,since I'm running hills, I like that it keeps track of elevation changes, as well. This run had 98 feet of climb in it!

Here are my stats from this run:

Started: Feb 28, 2010 2:15:43 PM
Run Time: 25:10
Stopped Time: 0:00
Distance: 2.09 miles
Average: 12:01 /mile
Fastest Pace: 10:14 /mile
Climb: 98 feet
Calories: 224
Route: New Route
Activity: Run
Official Route: No

Friday, February 26, 2010

Another Fun Friday!

This is workout #1 from the New Zealand Sectionals.

For time:
2km Row
50 Burpees
100 Lateral jumps (over 2 x 45 lb bumper plate for men/1 x 45 lb bumper plate for women)

Complete these tasks in any order, including breaking up the row and the reps as you like

My time: 21:20 Rx
My 2K row time: 8:48

I split mine up like this:
2k Row

5 rounds, 10 burpees, 20 laterals

This was a good, fun workout. Even though it took me longer than yesterday's workout, itseemed like nothing at all compared to the pure agony of yesterday.

During the warm-up today my pull-ups felt great. Got in couple sets of 6 or 7. It's always so hard first thing in the morning when the bars are cold. But I woke up HOT this morning, so it didn't seem so bad.


Thursday, February 25, 2010


This is workout #1 from the Midwest Sectionals.
("The Air Force Workout")

For time:

20 Thrusters (Men 95 lbs, Women 65 lbs)
20 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
20 Push Jerks (Men 95 lbs, Women 65 lbs)
20 Overhead Squats (Men 95 lbs, Women 65 lbs)
20 Front Squats (Men 95 lbs, Women 65 lbs)

With 4 Burpees on the minute every minute

My time: 18:47 Rx

This was one of the hardest workouts I've ever done! Worse than Kelly. Harder than Murph. Harder than Fran....well, harder than just about any of them, truly.

The first minute, we started out with 4 burpees, and went right into the thrusters. I managed 12 thrusters on the first minute. At minute two, Breck called out "four burpees", I did four burpees and had only 30 seconds to do 8 more thrusters. I managed 4...Breck called out 4 burpees...I did the burpees, got my 4 thrusters and went right into the sumo's and they seemed easy to me - I managed 5. After the sumo's it went sharply downhill. One round I did 4 burpees, and decided to just rest until the next minute and do the next 4 burpees! Ha ha!

BUT, I finished the workout, and I'm proud of my time, even as slow as it is - I was tempted to take a DNF, but I finished! Quitting is not an option.

Additional Notes (added 2/26): I have been out reading several affiliate blogs and reviewing peoples times and comments about this particular WOD. Two things of note, there was a 20 minute time limit on this WOD at the sectionals, which I made it in under I'm proud of my effort and my time. And two, I'm slightly surprised how many DNF's I'm seeing on the different blogs - all age ranges, all fitness levels. This WOD is across the board, just a killer.

The warm-up this morning was also tough. In addition to our usual warm up and some work with the bar, we did max reps in 2 minutes of each of these:

pull ups: 21
push ups: 25
military sit ups: 51
dips: 22

Tomorrows workout sounds equally bad-ass. TGIF!

Wednesday, February 24, 2010

A Fun One Today!

This is workout #3 from the Midwest Sectionals.

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (Men 24″ box, Women 20″ box)
3 minutes of hang squat snatches for reps (Men 75 lbs, Women 45 lbs)
2 minutes of wall balls for reps (Men 20 lb ball, Women 14 lb ball)
1 minute of Handstand Push-ups for reps

My total reps: 163

Rowing: 61
Box Jumps: 61

Hang Squat Snatch: 18
Wall Ball Shots: 20
HSPU: 13 (*modified - only about 3" depth)

Also did push press in warm-up
5 @ 55
5 @ 75
5 @ 90

Tuesday, February 23, 2010

More Sectionals...

This is workout #1 from the SD AZ Sectionals.
(We're doing a variety of sectionals WOD's this week)

3 rounds for time of:
15 Deadlift (Men 225 lbs, Women 155 lbs)
21 Kettlebell swings (Men 70 lbs, Women 55 lbs)
Run 400 meters

My time: 21:36 Rx

Started to scale down to 45 lbs on the kettlebells, but Andy kind of pushed me to do Rx, and although my time is super slow, Im glad I did Rx. So did B - she's so fast and strong. She amazes me every workout!

Warm-up was fun this morning; aside from the usual, we did hand stand push ups. I still am so far away from full range of motion, but I am getting about 3" now. Progress is progress.

Monday, February 22, 2010

Tough one!

This is workout #3 from the New Zealand Sectionals.

Complete as many rounds as possible in 10 minutes of:

5 Power Cleans (Men 155 lbs, Women 110 lbs)
10 Pullups

My total: 3 rounds + 3 power cleans

110 is HEAVY, and I had so many "misses" on power cleans - I seriously must have had 15+ misses, that I didn't open my grip correctly and couldn't receive the bar properly, and had to bail. Lots of wasted effort. Probably should have scaled down in weight. Oh well.

Back squats were the strength component this morning,
went light because my knee is swollen
5 x 105
3 x 125
2 x 140
didn't do the work sets of 3 x 5

Friday, February 19, 2010


50-40-30-20 & 10 rep rounds for time of:

Double unders
Sit-ups (Military style: hands interlaced behind the head)

My time: 18:54 Rx'ish

Still working on double unders, though they are getting better. I am still counting "good attempts", and most all of my DU's are single-double-single-double . Had several sets of 6, 7 & 8 of those. Need to progress to double-double-double one of these days. ;-)

I was faster this time than the last time I did this workout by about 30 seconds, even with the added difficulty of military sit ups, so improvement is improvement!

Today's strength workout was deadlifts. B was there today and we worked together, did the same lifts.

Warm up sets
for the life if me I cannot remember the numbers ...something approximately like 5 @ 135, 3 @ 175 and 2 @ 200

The Work SETS:
3 sets of 5 reps @ 205 each

Loves me some deadlifts!!

Thursday, February 18, 2010


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

My time: 20:20 – Rx, unbroken – PR by 58 sec!


OH Squats

warm ups:
5 @ 65
3 @ 85
work sets:
1 @ 95
1 @ 105 (fail)
1 @ 105
1 @ 110 (pr)

Felt good to run again, although I still don't love it. I'm going to enter the Jenks Aquarium 5K just to give myself a running goal; perhaps another 5k before then, as well.

My "Nancy" history:
2/4/09: First attempt at Nancy - 18:47 with a 45 lb bar
8/10/09: Recovering from shoulder injury 20:41 using 22 lbs
11/23/09: 23:33, Rx, unbroken
12/12/09: 21:18, Rx, unbroken

Next time I want to be under 20 minutes. We. Shall. See.

Wednesday, February 17, 2010


21-15-9 rep rounds of:

Squat clean (Men 135 lbs, Women 85 lbs)
Ring dips

My time: 15:08 - did the Rx weight on the squat cleans, did bar dips with 1" band

First attempt at this workout and I think I really will like it when I can do ring dips. I enjoy squat cleans.

Headache is down to about a 2 today. Hate taking the narcotics but sometimes you just have to!

Tuesday, February 16, 2010


5 Pull-ups
10 Push-ups
15 Squats
Complete every minute on the minute for 30 minutes.
Post total rounds completed for 30 minutes.

Day 5 of a migraine headache that is being really stubborn!

Made it through 4 rounds and had to go throw up. Then proceeded to finish the workout, slowly - only made 15 rounds total. By the time I got home, the vision in my right eye was completely blurred. Hot shower, some caffeine and on to work. Headache seems to be getting better...we'll see how the morning progresses.


Worked on snatches this morning - I used 65 lbs and worked on form. Didn't go for a max, as my form needs improvement.

And, unless I can find it within myself to gut out 93 burpees after work, I am out of the challenge. I missed yesterday...

Monday, February 15, 2010

Day off

Took the day off from CF today - I am still shaky & weak and sick feeling. Hated that I missed Helen - I like that WOD a lot. Oh well..

May or may not do my 46 burpees today - we'll see how I feel after work.

Sunday, February 14, 2010

Valentine Burpees

Still feeling shaky & weak today - no idea why. Migraine? :(

45 burpees

Saturday, February 13, 2010


did 87 burpees (43 for yesterday, 44 for today)
not feeling well at all today, shaky & idea why :(

Friday, February 12, 2010


30 Reps for time of:
Clean & jerk (Men 135 lbs, Women 85 lbs)

My time: 4:39 Rx
(dropped the bar on the LAST clean and it bounced - had to chase it down...cost me about 8 seconds. damn damn damn!)

Warmup today included a 2k row - B, Sarah and I were chit-chatting and just took our time: 10:12 was my time. Ha ha. We got busted though - Breck walked in and said "if you ladies can talk, you're not working hard enough"

Warmup also included deadlifts - you had a choice of body weight or 1.5 x body weight to find your max reps. I chose body weight (155) and did 27 reps. Love deadlifts! Next time I'll go for the 1.5 x.

Gotta do 43 burpees today for the challenge.

I love "Fun Friday" at CFJ. Good times!

Thursday, February 11, 2010

5 Rounds for time of:

5 Handstand push-ups
10 Burpees
15 Chest to bar pull-ups
20 Box jumps (Men 24″ box, Women 20″ box)

My time: 25:16*

*Modifications -
Head to ab-mat on a 10 lb plate for HSPU - never touched it - got about 3" depth on them, and chickened out on going further . Need to work on this more!
Pull ups were chest to bar for the first round. After that, just regular kipping. However, I DID get a set of 9 and a couple sets of 7 during the WOD, so progress! Almost back to sets of 10 where I was "before" the shoulder injury last July. Long time coming!

During the warm-up we worked on muscle up progressions. I need to get ring dips down first.
Thanked Breck this morning for helping me progress over the last 2.5 months - I have made so many positive changes and it is from him pushing me to push myself. Loving it at Jenks!

Wednesday, February 10, 2010

The Lumber Jack

My first attempt at this one!

1 Minute of Squat Cleans (95lbs/55lbs) =1pt for each rep
3min rest
1 Minute of Squat Cleans (135lbs/85lbs) = 3pts for each rep
3 Min rest
1 Minute of Squat Cleans (155lbs/95lbs) = 5pts for each rep
3 min rest
1 minute of Squat Cleans (185lbs/115lbs) = 8pts for each rep
3 min rest
1 minute of squat cleans (205lbs/125lbs) = 12pts for each rep
3 min rest
1 minute of squat cleans (225lbs/135lbs) = 17pts for each rep

You do not have to advance to the next weight level. If you go in between the posted weights you may add one point for each rep to the previous point level.

My lifts & Score:
Round 1: 15 @ 55# x 1 pt ea = 15
Round 2: 8 @ 85 # x 3 pts ea = 24
Round 3: 8 @ 95# x 5 pts ea = 40
Round 4: 8 @ 100# x 6 pts ea = 48
Round 5: 6 @ 100# x 6 pts ea = 36
Round 6: 7 @ 100# x 6 pts ea = 42

Total points: 205

I actually enjoyed this workout and sincerely pushed myself to the limit on each round. Felt AWESOME!!!! (when it was over)

Did another strict form dead-hang pull up this morning at warm-up. Yay.

Did 11 burpees this morning...owe 30 before the end of the day. Finished yesterday's after work. This challenge is getting OLD!

Tuesday, February 9, 2010


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

My total: 12 rounds, + 5 PLU & 10 PU

(Not a PR as I had PR is 13 full rounds. )
My pull ups felt awesome today!! Did all of them unbroken.

20 burpees this morning...I owe 20...Will do them this afternoon.

I almost forgot - I did my very first REAL STRICT DEADHANG PULLUP this morning!! :-D woooo hoooooo!!!!!!!!!!

Monday, February 8, 2010

A Quickie

For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead Presses (Men: 165 lbs, Women: 95 lbs)

My time: 7:31 Rx

+ 9 burpees for total of 39

Back Squat
warm up sets:
5 @ 105
3 @ 125
2 @ 135 (?)

Work sets:
3 x 5@ 140

Sunday, February 7, 2010

Super Bowl Sunday

38 burpees in between loads of laundry and cooking

Saturday, February 6, 2010


About worn out with this burpee challenge, but amazingly I'm still in it!

37 burpees

Friday, February 5, 2010

Fun Friday (ha!)

I almost went back to bed when I saw the posted WOD:

50-30 & 20 rep rounds for time of:

Double unders

My time: 27:49 Rx (ish)

Still working on my double unders. The 50 round, I managed about 25 doubles doing single-double-single-double, then it was hit and miss, and I counted "good attempts". The 30 round I managed only a couple and the rest were "good attempts". The 20 round, however, I did 17 double unders, and counted 3 "good attempts". Woo!!

My push-ups have greatly improved. I thought I would have to go to my knees about half way through, but I did EVERY SINGLE ONE of them full-range of motion, and they felt really good.

Pull-ups - got in a set of 7, several sets of 5 and the rest were 4's or 3's, and 2's at the very bitter end.

I do feel like I'm getting stronger, making progress, having less shoulder pain and truly on my way back to doing 10+ pull ups in a set. I was there once, I can get there again!!!


Thursday, February 4, 2010

Lotta Lifting

21-15 & 9 rep rounds for time of:
Squat clean (Men 95 lbs, Women 65 lbs)
Thruster (Men 95 lbs, Women 65 lbs)

My Time: 12:51 Rx
B's time was under 10 minutes. She is so fast, and she's still recovering from bronchitis. Amazing!

5 @ 85
3 @ 95
2 @ 105

1 @ 115 - failed
5 x 1 @ 110 - not sure if I actually did all 5...?

...and 35 friggin burpees. I'm sick of burpees. I think we have like more than 4000 left to do. We should have started at 100 and counted down. It would be much more encouraging that way.

Wednesday, February 3, 2010

Hump Day

For time:
50 Sit-ups
50 Double unders
50 Sit-ups
50 Walking lunge steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to responses.

My time: 18:56
First 25 double unders went well - single-double-single-double, etc., then just went to shit from there. Really killed my time.

100 Day Burpee Countdown Challenge
Burpees=34 Total Burpees=595

I am SO sore from monday and tuesday. Wow.

Tuesday, February 2, 2010

“The Bear Complex”

7 Sets of the sequence:

Power clean
Front squat
Push press
Back Squat
Push press
5 Rounds

Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go", in other words a fluid series of movements. You can rest between rounds.

My rounds:
1. 50#
2. 60 #
3. 70#

4. 80#
5. 90# - PR!!!!!!!!

Went into this thinking 85 was my past PR. Looking back on my CF journal, I actually failed at 80, so 75 was my max - that was on October 22, 2008 and it went like this:

1. 45 lbs
2. 65 lbs
3. 70 lbs
4. 75 lbs* failed on 3rd rep, had to start this set over. Completed it on second attempt.
5. 80 lbs* failed on 4th rep, set bar down. Started again on 4, had to set bar down on 5th rep. Did not re-start completely, but did a full 7 reps. This is considered a failure so my max weight today was 75 lbs.

....and 33 burpees

Monday, February 1, 2010

Back at the Gym!

Felt good to get out of the house - roads were passable.

50 Wall-ball shots (Men 20 lb ball, Women 14 lb ball)
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

My Time: 26:37 Rx
(Started to scale back on # of pull ups, but did them ALL! Glad I did - I had several sets of 6, which is a major improvement. Felt good to finish!)
Today's warm up included the standard warm up and then two minutes of each, aiming for 15 to 30 good reps of each:

double unders
box jumps
hand stand push ups
rowing (aim for 500m)
sit ups
knees to elbows
push ups

Seems like there was one more but I can't remember what it was.

Anyway - major major progress - I DID L-SITS!!! I had a few that were 6 seconds, and managed a total of 30 seconds within the 2 minute timeframe. This was really a key for me today, as I have been feeling lately that I'm not progressing. But this is proof that I am, and just when I needed a mental boost. Progress, indeed!

....and 32 burpees!