Friday, April 30, 2010
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Handstand push-ups
My time: 21:37 (HSPU not full range)
I actually laughed when I saw this posted this morning. Very clever. It was interesting to see/feel the difference in performance doing this in reverse from Tuesday. I was a tad faster, but I would also point out that my HSPU were probably not as deep as they were on Tuesday - fatigue had set in by that point. Still, it was nice to get the burpees out of the way up front...even though they took me almost 8 minutes. Why am I so slow at burpees? *sigh* Ah well, that's just the way it is - always room for improvement.
Chill down the Chimay, I'm ready for the weekend!
Thursday, April 29, 2010
10 Ring dips
My time: 18:31*
*subbed bar dips with 1" band for ring dips
1 mile run - 9:26
Pull ups felt pretty good today, despite my initial reservations about my shoulder, but once again, my shoulder is just fine after getting warmed up.
However, my gloves are another story - it's time for a new pair!
I know wearing gloves in CrossFit is not really considered "legit" or whatever you want to call it. But, say what you will, I love my gloves! Why? Well, for the simple reason that I have not torn my hands open on any of the 100-pull up workouts in the 2+years I've been doing CF. Oh, I have plenty of calluses and sometimes I get blisters on my finger tips, but I have never had to endure the agony of bleeding, torn up hands, ever - that's why I love 'em.
Anyway, my gloves are so badly worn out, the wrist band is almost completely separated from the glove. So, off I go to Academy for a new pair. (And, of course, I have to check out all the workout clothes while I'm there and see what else I can't live without. )
Wednesday, April 28, 2010
400 Meter run
25 Hang squat snatches (Men 75 lbs, Women 45 lbs)
There will be a 5 burpee penalty every time the bar touches the ground.
My time: 21:26 Rx, with NO burpees!
When I read this workout on my phone, from the comfort of my bed, next to my wonderful husband this morning, I was tempted to sleep in. But then I remembered he had a business trip and was getting up to head to the airport...sleeping in would have been futile without him there to cling to. And I was feeling very clingy.
My mind was in a very odd place this morning. Yesterday I cried all day about Nicole's death. Then I read on the main CF site about Amanda Miller's death, and I cried some more. Although I barely knew Nicole and didn't know Amanda at all, I was overwhelmed with grief. Their lives were so short; their deaths are cold, hard reminders of the brevity of life. By this morning I was sort of numb.
All through the warm-up I contemplated deep, meaningful stuff about life and how short it is, still feeling sad and depressed, but trying to focus on what I was doing. As the beginning of the workout approached, I told myself I should really should push through this workout as hard as I could, give it all I have because I CAN. I'm alive and well and breathing! And I did exactly that. So, this was for them...two very young ladies who endured that which I can never imagine, all in such a short amount of time.
Rest in peace Nicole and Amanda.
Tuesday, April 27, 2010
30 Handstand push-ups
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
My time: 23:52 (HSPU not full range yet)
Actually the only part of this that was really, truly miserable was the 70 burpees. My shoulders were burning so bad by the time I got to 30 burpees...wow!! Andy put on some music "for me": Johnny Cash. All I could do was laugh. How old does he think I am? Zak Brown band was much better and got me thinking of the beach and got me through the end of the burpees.
Worked on rope climbs, muscle ups, L-sits and rowing in the warm up today. 5 min each. I got a total of 57 seconds of L-sits in, the longest being 19 seconds.
19, 6, 8, 9, 7, 8
Monday, April 26, 2010
As many rounds as possible in 12 minutes of:
5 Dumbbell hang squat cleans (Men 1/2 bodyweight, Women 1/3 bodyweight)
10 Dumbbell push press (Men 1/2 bodyweight, Women 1/3 bodyweight)
As Rx'd: 7 rounds + 2 pp (using 25 lb db's)
My left shoulder (the one I injured last summer) has been aching like crazy since last Thursday when we did "Angie". All weekend long it bothered me. So much so that I was hesitant to do the workout today, but thought I'd see how I got through the warm-up. Much to my surprise, it started feeling BETTER as I got warmed up. Now, 3 hours after the workout, it feels great. Surprising.
Back Squats were the strength component today. Little different configuration on the reps
5 sets of 10 reps
then 3 sets of 10@ 105
I probably could have gone 115 on 10 reps...
Friday, April 23, 2010
1000 Meter row (4:27.7)
Then 4 Rounds of:
200 Meter run
15 Toes to bar
25 Sit-ups (un-anchored)
My time: 22:21
Left the house this morning, got to the exit of the neighborhood and checked my phone to see what the workout was. I thought it said "KELLY" and started to turn around and go home...I wasn't up for a Kelly today. Then I looked again and saw it actually said "Kelby". Ha ha. Much different!
I have been stressed over some unnecessary drama this week, and consequently have not had a normal appetite, which is having a horrible effect on my strength and performance. Today I totally blew it on dead lifts. I couldn't get past 225, and I have lifted more than that before. Disappointing, to say the least. It just goes to show, you need to be completely present in mind and body to reach full potential on anything. The drama will pass...and I'll get another chance at a max dead lift, and I'll get past 225!!
I'm so proud of B this morning with her 260# dead lift though! WOW - And she made it look so easy!
Thursday, April 22, 2010
My time: 29:33 Rx (PR!! woo hoo!!!)
Compare to 6/15/09 - 37:50
I was so excited to see there was no running this morning and then, Breck cracked that little evil grin of his and told us he had a good warm up for us, and I immediately knew it would be a mile run. And of course, it was. We had 15 minutes to complete the mile and then find our max snatch, or practices snatches. I didn't sandbag on the run, but I focused on my breathing pattern, since this seems to be the stumbling block for me. Normally it takes me about 3/4 mile to get my breathing settled into a decent pattern. Today, however, about the 800m mark, I was set in a pattern and then was able to focus on that for a while. In the last half mile, I picked up my speed a tiny bit while still concentrating on the breathing. I wasn't fast by any means, but the exercise with the breathing pattern was worthwhile.
Mile run: 10:14
Didn't leave myself a whole lot of time to work on snatches. Shared a bar with B and Barrett and we just did 65 lbs, a couple reps each.
A good day at CFJ!
Wednesday, April 21, 2010
800 Meter run
25 Sit-ups (unanchored)
10 Thrusters (Men 95 lbs, Women 65 lbs)
Really don't know what my problem was today, but I was super weak and tired. The first 800m I just wanted to give up, and I rarely think like that. I didn't eat a whole lot yesterday because I just didn't have much of an appetite, but would guess I probably had about 1000 calories. I can't think of any other reason I would be feeling so "off". Anyway, I pushed through the workout and finished it. My time was horrible. The one thing that felt good was my pull ups.
We worked on snatch balances for the strength component and I brought the bar down right on my spine at one point. Scared the crap out of me, and it hurts a bit. I just really need to get better at those, rather than being afraid of them.
I'm home today waiting on Cox cable to show up and bury yet another cable, so I think I'll try to get some extra rest today. Sounds good right now!
Tuesday, April 20, 2010
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Hang power snatches (Men 95 lbs, Women 65 lbs)
200 Meter run
My time: 16:01 Rx
I was hoping to get under 15 minutes with this one. Oddly enough, it was my first round that slowed me down. I think sometimes I get too much adrenaline flowing at the beginning of a workout and I can't slow my breathing and pace myself. So my first set of snatches was all busted up, like 3/3/4 or something absurd like that. The next 3 rounds were a lot smoother. All kettle bells were unbroken sets, and snatches in the last rounds were sets of 5 & 5.
Warm-up included hang power snatches for practice:
5 @ 35
5 @ 45
5 @ 55
4 @ 65
Monday, April 19, 2010
4 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)
3 Minutes of double unders
3 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)
2 Minutes of double unders
2 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)
1 Minute of double unders
1 Minute of wall ball shots (Men 20 lb ball, Women 14 lb ball)
My total: 204 reps
Usually we are allowed to count "good attempts" on double unders, but today we were only to count actual completed double unders. So, much to my surprise, I got 95 actual valid, double unders. Which for me is HUGE, even though my numbers sucked in comparison to oh, just about everyone.
The really surprising thing about this workout for me though, was how difficult WB was after doing double unders. I was so winded and really had to fight to get the measly amount of reps I did get.
Strength Component today was a choice of front, back or overhead squats. I chose back squats:
5 @ 85
3 @ 115
4 @ 145
3 x 5 @ 155
Friday, April 16, 2010
My time: 13:20, modified
HSPU: bout 4" depth on most of them, less toward the end as I reached fatigue
Dips: bar dips, started off without a band, couldn't get enough depth, so went to 1" band and concentrated on full depth, and full lock-out at the top.
Strength component today was Power Cleans, or you could row a 2k. I did PC
5 @ 55
3 @ 75
2 @ 85
2 @ 85
1 @ 90
1 @ 95
1 @ 100
I am certainly ready for a weekend. Only this weekend isn't going to feel like a weekend, because I'm not going to be sleeping in at all. Oh well...
It was a really good week for me at CF. Feel like I accomplished a lot and I'm feeling healthy & strong. Can't ask for much more than that.
Thursday, April 15, 2010
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
1600m = 9:14
1200m = 7:27
800m = 4:51
400m = 2:00
Total running time: 23:32
Only three people showed for the 5 am class this morning, I guess because of the running. It doesn't matter to me what the workout is, honestly, I just need to get up and get moving every morning. Don't get me wrong - there are days when I look at the posted WOD and think for a few seconds about sleeping in because it looks too hard or too complicated, or because I'll be last to finish (heck, I'm ususally last anyway). But I know I'll be filled with regret for the entire day if I skip a WOD without a valid reason. I mean, there are days when a person's body just needs to recover, and that's a valid reason. But skipping a WOD just because it looks hard or just because I don't like running? Can't say that I have ever done that, and I probably won't.
Anyway, this workout today had me a little intimidated at first, but I went out and pushed as hard as I could, and I felt good about all of my times, so I'll call it a successful morning!
Wednesday, April 14, 2010
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
15 Thrusters (Men 95 lbs, Women 65 lbs)
My time: 15:46 Rx
This was a pretty tough workout. 5 rounds is always daunting from a mental standpoint, and somewhere around the beginning of the 3rd round, I momentarily contemplated taking a DNF. Then, of course, my pride and sanity took over and I finished it in a pretty decent amount of time. ( I would have been humiliated if I'd quit during a 15 minute WOD.) I actually expected this WOD to take me 20+ minutes, so I was very pleased with my time. I also know I could get faster on it, so I'll look forward to trying next time.
Strength Component today was split jerk. One of my faves!
5 @ 55
3 @ 75
2 @ 95
2 @ 105
1 @ 115
1 @ 120
1 @ 125
Tuesday, April 13, 2010
50 Sit-ups (unanchored)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
400 Meter run
My time: 17:56 Rx
This was a fun workout! Really a fun morning all the way around. The warmup included 5 minutes of skill work on each of the following:
Rope climbs (I actually got part way up the rope today!!)
Muscle up progressions (it'll be a while, but I love trying)
Hand Stand Push ups
L-Sits (got a couple of 9 second holds, a couple of 8's and a 7)
I was thinking on my drive to work, how odd (and how very nice) it is that I feel younger than I did a few years back. Oh, I'm well aware of my age, every single day. I'm soaring full speed ahead toward 47 in less than a month. But, wow! I just feel so much more alive and healthy and really, I feel younger - some days the numbers just don't make sense to me. How can I be almost 47 and yet feel like I'm about 30, both mentally and physically? I know it's not possible to turn back the clock, but it sure feels like I've done it some days. I guess the numbers don't matter, really. I'm just going to enjoy feeling amazing as long as I can!
Monday, April 12, 2010
5 Sumo deadlift high pulls (Men 115 lbs, Women 75 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
My total: 7 rounds + 2 box jumps
During the warmup we went over the correct form for sumo deadlift high pull. Once again, found out that I had learned a lift with incorrect form. Knowing the correct form makes all the difference . I felt really strong during the workout today - just wish I could get a little faster on box jumps. Still, I gave 100% for the full 15 min.
Strength component today was Back Squats, only this time we were looking for a 1 rep max rather than a 5 rep max. Last time I went for a 1 rep max on a back squat was 10/16/08. Way too long ago! I aimed for 185 today and hit that pretty easily. I should have/could have gone way higher. So next time this comes around I'm looking for a minimum of 200 on a one rep.
5 @ 105
3 @ 125
2 @ 135
2 @ 145
1 @ 155
1 @ 170
1 @ 185 (pr)
Friday, April 9, 2010
Row 500 meters
My time: 19:29
Breaking this down, my row time was about 2:09 ish, the double unders were about 13 minutes, and the remaining time was spent on burpees, which were misery, as well. I am trying my heart out on the double unders, but they just eat me up. The only thing good about them is I occasionally get the giggles because I know how silly I look. Today I wasn't laughing though - just trying like hell to get through them.
But in every cloud there is a silver lining, right? Well, today our strength component was deadlifts, which I just love, and I reached a new 5 rep max today!
Warm up sets -
2 @ 155
5 @ 185
3 @ 195
2 @ 205
Work Sets -
2 x 5 @ 215
Time was running short so I didn't get in a third set, but I am glad I moved up to 215. Have to really concentrate on my form!
TGIF! Bring on the weekend and pass me a cold beer!!
Thursday, April 8, 2010
12 Deadlifts (Men 155 lbs, Women 100 lbs)
9 Hang power cleans, (Men 155 lbs, Women 100 lbs)
6 Push jerks, (Men 155 lbs, Women 100 lbs)
My time: 13:07 - scaled to 85 lbs
My first attempt at this WOD. Reading through it this morning, after thinking, "OMG Five RoundS?!" I thought, "ok, 100 lb deadlifts are nothing, push jerks at 100 lbs are not a problem, but those hang power cleans, are gonna be an issue." I hate scaling down for one lift out of three, but it was the smart thing to do. I struggled on the first 3 or 4 cleans, even with the 85 lb weight, but once I got into it, I did okay. Next time I'll try moving up a bit. Some days it's not about doing it "prescribed" it's just about getting it done at all!
I've been pushing myself really hard this week and I'm feeling it in every muscle and every joint! I'm ready for one more workout and then a weekend to rest...or a day to rest. I need to get out and run on Sunday.
Edit, to add: OK, I just read back to March 31 where we did 100 lb squat clean & jerks. 100 lbs. Yes, that's right. I could have done today's WOD as prescribed and now I feel like a total weenie.
Wednesday, April 7, 2010
Post total reps from all 32 intervals to responses.
Pull ups: 10, 6, 6, 6, 5, 5, 4, 4 = 46
Push ups: 9, 7, 8, 7, 7, 6, 7, 6 = 57
Sit ups: 14, 13, 12, 10, 9, 9, 9, 10 = 86
Squats: 17, 16, 15, 15, 15, 15, 13, 15 = 121
Total as Rx'd: 310 (PR)
(Compare to 12/7/09 total of 248)
Another good workout this morning! It seems like a lot of people don't like Tabata, but I don't mind it, really. I mean, anything with built-in rest cycles? What's not to like? *grin*
Today 'prescribed' was with unanchored sit ups, and I did ok on those. Probably could have done a little better on my push ups - they are a weak point with me. My squats have gotten a lot better lately. I'm learning to push through the burning sensation...still, I know I can be faster and get more reps. Next time!
Strength component today was Shoulder Press:
5 @ 55
3 @ 65
2 @ 70
5 @ 75
failed at 3 on the second set of 5 - again!
I have been stuck at 75 for weeks. What to do??
Tuesday, April 6, 2010
500 Meter row
Rest 5 minutes between each round.
1. 1:56.5 (PR for a 500m row!)
Compare to January 6, 2010:
I was a little faster today than I was in January. While it's only a matter of seconds in comparison, it's a measurable improvement, and I hit a new PR. I'm feeling a little bit stronger lately, and I know without a doubt that I'm pushing myself way harder than I ever have before. The constant mental questioning ("are you pushing yourself as hard as you can?") during my workouts seems to be helping. Each round when I hit about the 225 meter mark, my legs felt like they were on fire and it was SO hard to make myself keep going, but I managed to find a little bit more energy somehow.
And, it really helps to know I'll be on the beach in just 60 more days. Keeping my eyes on the prize!!
Monday, April 5, 2010
So, last time I did Fran was my first time to do it Rx and I disappointed myself with a 10:01. This time I just wanted under that 10 minute mark, and I managed to do it, but I still want more - better, faster... That's the addictive part of CF, I suppose. I wonder if I can get it under 9 minutes some day? 8? 7? It's not possible to get any younger, but apparently it's possible to get faster.
Thrusters (65 lbs)
My time: 9:25 - this is a PR by 36 seconds.
CFJ started a Paleo/Zone challenge today. They did body fat measurements on Saturday but I missed that because of Ella's birthday party. I do not intend to do Paleo or Zone either one, but have been diligently counting my calories and eating the best possible foods since mid-January, with "cheat" meals only on Friday nights and I'm down 5 lbs since January. I feel like what I'm doing is working pretty well, so I'll stick with it.
Friday, April 2, 2010
I'm off work today for the holiday. I could have slept in, but I planned on getting up and going to the gym because it just makes me feel good for the whole day. Oddly enough, I woke up about 4:15 and never really got back to sleep, so I wouldn't have been able to sleep in anyway! Then when I rolled over and looked at the posted WOD, I smiled. I love deadlifts!!
10-9-8-7-6-5-4-3-2 & 1 rep rounds for time of:
Deadlift (Men 225 lbs, Women 155 lbs)
My Time: 7:33 (Rx deadlifts, modified HSPU)
Deadlifts at 155 are pretty easy for me, so speed was good. HSPU I'm still getting about 4" of depth, maybe deeper on a few of them. This is one goal I have - to get full HSPU as soon as possible. It's holding me back from being fully "as prescribed" on a few workouts.
Thursday, April 1, 2010
1000 Meter row
30 Dumbbell push press (Men 45 lb dumbbells, Women 25 lb dumbbells)
30 Box jumps (Men 24″ box, Women 20″ box)
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
800 Meter run
My time: 15:20 Rx
...I was only 20 seconds off on my estimate! My running was super slow. Felt as if my legs were made of lead or something. Just sluggish. However - I enjoyed this workout and pushed myself as hard as I could push and I almost caught up with B. Almost...the girl is fast!!
It's a great day!!!