Friday, May 28, 2010

Finally Friday!!

As many reps as possible in 20 minutes of:

Double unders – max rep set
200 Meter run

Post double under reps to responses.

Total Double Unders: 83
Running: 9 runs = 1800m

Not a stellar performance by anyone's standards on the double unders. My highest round was 16. But I still am making progress, and I did my best.


I'm so excited for everyone going to Regional's this weekend. I wish I had planned on going as a spectator. I can only imagine how incredible the whole thing will be. After watching video's of other regionals, I was awestruck at how strong and tough the competitors are. Next year I will plan on going to watch, for sure!

However, I am looking forward to a very relaxing weekend lounging around the pool, practicing for vacation, which is only 8 days away now!!!


Thursday, May 27, 2010

3 Rounds for time of:

400 Meter run
9 Deadlifts (Men 225 lbs, Women 155 lbs)
15 Dumbbell Hang power cleans (Men 45 lbs, Women 25 lbs)
21 Pull-ups

My time: 23:55 Rx


I needed this workout. I needed to do some deadlifts and feel good about them. The past couple of times DL has been our strength component I've just gone away feeling awful about my form, etc. So it was nice this morning to have a relatively easy weight and a few sets I could do unbroken as part of the workout. Form felt really good, and I was able to make some needed corrections.

My pull-ups also felt pretty good this morning, but by that point in each round, I was so winded I couldn't get very big sets in. I think my max set was 7. But they were all pretty good quality reps.

Wednesday, May 26, 2010


30 squat snatches for time (Men 135 lbs, Women 85 lbs)

My time: 10:29 @ 75lbs
Compare to 1/25/10: 65 lbs – 6:32 obviously I didn't get faster. But today the point was to not worry about time, and work on getting 30 good quality reps with great form. Out of the 30, I would say I had "good" to "great" form on 28 of them. I'll call that mission accomplished. The snatch is one of the hardest lifts for me, and I believe it is because I didn't really know how to do it properly. Today Breck worked us through the entire lift, move by move, very slowly and it was really helpful - great coaching! So, with improved form, perhaps next time I'll go for Rx weight or even stay at 75 and go for more speed. We shall see.

I've been noticing a few people getting really great results during the Paleo/Zone challenge at CFJ. Linda looks amazing. She said this morning she is down 14 lbs. I don't know how many pounds B has lost, but the girl has transformed her body completely. And Samantha - wow! I haven't seen her in a week or so, but last time I saw her the change was dramatic. Very exciting stuff going on there.

Although I did not enter the challenge (yeah, I know...big chicken!) I have been converting myself to Primal Blueprint eating for about a month now. I'm amazed at how simple and effective it is. I am now down a total of 11 lbs since January. I had previously made some small changes starting in January, but finally letting go of those last hold-outs (rice & grains) made a noticable difference.

For the record, I'm still having my beer and a couple of other indulgence items on weekends. I love the 80/20 principle - it allows me to enjoy my vices without feeling the slightest bit of guilt. And it's working!!!

Tuesday, May 25, 2010


The humidity is super high!! I love the heat and humidity and I always look forward to this time of year. I know, weird, right? By August I'll be sick of it, but I don't mind it for a while.


5 Rounds for max reps of:

As many rounds as possible in 3 minutes of:
3 Burpees
6 Dumbbell thrusters (Men 45 lbs, Women 25 lbs)
9 Box jumps (Men 24″ box, Women 20″ box)

Rest 1 minute between rounds.

Post reps to responses.

My reps: 166

rd 1: 2 full rounds + 2 burpees = 38

rd 2: 2 full rounds = 36
rd 3: 1 full round + burpees, thrusters & 3 bx jmp = 30
rd 4: 1 full round + burpees, thrusters & 3 bx jmp = 30
rd 5: 1 full round + burpees, thrusters & 5 bx jmp = 32

This workout was way harder than I thought it would be. No easy elements, and the 1 min rest in between rounds was just a teaser for my lungs to think they might be getting a break. My heart was beating so hard on those rest breaks. One thing about it - I know I'm alive, and all the systems are functional. *snicker*

On the days when the workouts are such a beat-down, I end up having incredible energy for the rest of the day. Just one more reason to love CrossFit!

Monday, May 24, 2010


3 Rounds for time of:

400 Meter run
9 Handstand push-ups
15 Ring dips
21 Push-ups

My time: 19:54 modified
(HSPU to abmat & 10 lb plate, bar dips with 1/2" band)

HSPU started out strong, touching my head to the abmat, but by the 3rd round they were pathetic, and only getting about 3" depth. The push ups at the end were just brutal. A good, sweaty workout, though - the humidity is really high. My nausea is just off the charts today, and has been for about a week now. Ready for a break with that nonsense...Ugh!


Strength component today was OHS

5 @ 65
10 @ 70
15 @ 80

The hard part of OHS is with my wrist - I can go heavier, but with that many reps my wrists start to go.

All in all, though, a good start to the week!!!

Friday, May 21, 2010


3 Rounds for time of:

400 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups

My Time: 13:32 Rx (PR!)

My "Helen" history

10/5/09 16:26 Rx (35 lb kb)
6/29/09 19:43 "heavy" Rx (55 lb kb)
12/31/08 14:10 (44 lb kb, 1" band plu)

7/28/08 12:21 - (jumping plu)

Strength component today was: clean to 3 x push press - 55, 60, 70, 80, 95

Another great week of workouts and I'm feeling healthy and strong. It was nice to hit a PR on this one today, and I'm sure I could get faster. My kettle bells were unbroken, but not the pull ups, so there is room for improvement, as always.

I'm taking half a day off today to go home and lay around by the pool, and then out for date night!


Thursday, May 20, 2010

Loved the WOD today!

In as few sets as possible, complete:

100 Back squats (Men bodyweight, Women 2/3 bodyweight)

Rules: There will be a 30 minute time limit to complete the 100 squats. Every time you drop/set the bar down, you must complete 15 burpees before continuing.

My sets/burpees with 100 lb bar: 30, 35, 35 - two sets of 15 burpees

I have to say this is the first time ever that I have not minded doing burpees. They were a good "stretch" in between sets. Now, that doesn't mean I like burpees, or anything sick like that. They were just helpful in this instance...just to be clear on that point.

I was especially impressed by B doing hers in only two sets of 55 & 45. She always amazes me with how strong she is.

Really I hope we do this one again sometime so I can try to gut it out a little better and maybe do what B did. Heck even 50/50 would be good. ;)

Wednesday, May 19, 2010


Much to my shock and horror, today's workout included box jumps AND double unders. But, I did ok...

For time:

1000 Meter row
100 Box jumps (Men 24″ box, Women 20″ box)
100 Double unders

My time: 19:39 Rx

I actually surprised myself by finishing this one under 20 minutes (I had estimated 25 min). Even more surprising: shins are not killing me. I think my jumping technique is getting a little better. Still slow as death, but better.

The warm-up was fun this morning! I enjoy the days when we work on different skills. It included rope climbs, muscle ups, GHD sit ups, back extension, and HSPU. I'm setting a goal of achieving full range HSPU by the end of October. That's almost 5 months. I wonder if that's too ambitious? Hmm....

Tuesday, May 18, 2010

Carrots and Jackasses

Well, jackass singular - that would be me. Not that I'm really calling myself an ass, but one of the things I love most about CrossFit is the fact that there is always something bigger, better, badder, harder, higher, faster, tougher to learn or achieve. There are so many elements I have yet to experience or attempt, let alone conquer. The proverbial carrot is always dangling out in front of me saying "come on...come get it". (But, sometimes I actually get the carrot.)

Today's "carrot" was chest-to-bar pull ups. I've never even tried to do one before. But today I tried. While I didn't succeed today, I know with some work I can do it. So for today's WOD I did the best chin-way-over-the-bar kipping pull ups I could do.

As many rounds as possible in 12 minutes of:

2 Clean & jerk (Men 185 lbs, Women 115 lbs)
4 Burpees
8 Chest to bar pull-ups

My Total Rounds: 5 (with the Rx weight on C&J)

Monday, May 17, 2010

Good Morning!

21-15-9 rep rounds for time of:

Handstand push-ups
Knees to elbows

My time: 8:08 - of course my HSPU are not full range yet...still working on it!
(Need to commit to practicing at home!)


Strength Component today was Back Squats:

Warm up:
10 @ 65
5 @ 85
3 @ 125

Work Set:
20 @ 135


We're down to the "teens" on vacation countdown - only 19 more days! I'm so looking forward to 8 glorious days in the warm Jamaican sun, drinking mimosa's for breakfast, scuba diving, snorkeling, dancing, sailing, getting massages, lots of one-on-one time with my hubby, making new friends, staying up late, sleeping in, and an endless supply of Red Stripe! Great motivation for working harder at the gym! Yah mon!

Saturday, May 15, 2010


Got up this morning to decent running weather, meaning it was not raining for a change. The Jenks Aquarium Run was this morning and I've been looking forward to it for a while. They also held a 1/2 marathon and a 1 mile fun run/walk. I had a goal of 30 minutes or less for the 5K and thought I could do it.

Checking my splits at the 1k, 2k, & 3k marks, I was spot on for a 30 minute finish, but something happened after that. My breathing was a mess, I tried to really focus on getting back into a decent breathing pattern, but started with the wheezing that sometimes happens when I run. Sort of like asthma-ish. I don't know what it is, but I kept pushing as hard as I could, reminding myself of stuff Breck yells at us during workouts "push through that pain and discomfort" and I finished the race at 31:46. Not horrible, but not my goal. So, I'll keep training, and enter another one. There are 5k races almost every weekend it seems like. And I can always go out and do one on my own.

It was good to see a few people I know from the Health Zone, and CrossFit. A decent morning, all in all, and now I'm just waiting for Ron's to open so I can have my Saturday Cheeseburger!! Yum!

Friday, May 14, 2010


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

Double unders

My time: 16:10, Rx (PR)

I worked my ass off to get through this workout as prescribed. For about 95% of the double-unders I did a single jump in between. I had a few double-double and one set of three doubles in a row, a slight improvement, but still a long way to go. But the bottom line is I DID ALL 150 DU's!

A few malfunctions slowed me down today. First, my rope kept hitting my ponytail, so I had to stop and take that down. Then I had hair sticking to my sweaty face. Gross, but comical. Then, about mid-way through the 30's, my Buddy Lee snapped right in half!!! I tried to tie it back together and got one double-under out of it while Breck grabbed me another rope. Then, at the very end, when I called "time" and started to rest, Breck reminded me that the WOD ended with sit-ups, not double unders, so I still had to get in my 10 sit ups. Ha!

And now I need to order a new rope.

Our strength component today was dead lifts. For some reason I am STUCK at 225. I know I have lifted more than this, and I know I CAN lift more than this, but for some reason, 230 will not come off the ground. It's mental, I know it....gotta get my mind right!

Thursday, May 13, 2010


For time:

1000 Meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 Pull-ups

My time: 11:02 Rx (PR!)

Compare to 1/15/2010 - 12:51


I'm really enjoying seeing my times improve over the past few months. I still have tons of room for improvement. For instance, today, I was SO winded by the time I got to pull-ups, I had to break them up pretty badly. Need to figure out how to push through that "need to breathe" feeling. Ha ha - to a "normal" person that would sound so absurd. But to anyone who does CrossFit it seems perfectly sane and normal.

Seems that I'm realizing benefits in performance and weight/measurements since making some changes in eating over the past few months. I gutted up and got on the scale yesterday and I'm down a total of 8 lbs since January. I'm really more impressed by the loss of inches when I measured last week, but wanted to see what the scale said. Makes me want to work even harder at the gym, and eat even cleaner.

Wednesday, May 12, 2010

Another good Pull-up day.

5 Rounds for time of:

5 Muscle ups
10 Power cleans (Men 135 lbs, Women 85 lbs)
220 Meter run

I subbed as follows for muscle ups

7 pull ups
7 bar dips with 1/2" band

My time: 20:20

Hate not being able to do "as prescribed" but muscle ups are a way down the road for me. Plus, I can use a lot of practice on pull ups. These subs allow me to set attainable goals for unbroken pull ups, and still get in a good workout. Last time I subbed with sets of 6, next time I'll move to sets of 8, since I did all sets of 7 unbroken today. Although I was tired from lack of sleep this morning, and a bit sore from the past 2 days, I felt pretty strong during the workout and my pull ups felt solid.

Now, off to sit in a seminar all day (or as long as I can stand it!)

Tuesday, May 11, 2010

Good pull-ups, bad workout.

3 Rounds for time of:

10 Dumbbell power clean & jerk (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Wall ball shots (Men 20 lb ball, women 14 lb ball)

WOD: 19:10 as Rx’d

Wow...this workout really kicked my butt. I had only one round of C&J and KB swings that were unbroken. Everything was busted up after that - Especially the wall ball shots. OMG!! Oddly, my legs and hips were not the problem on the WB - it was my shoulders and my breathing! Total lung burner!

Today's warm up included 5 sets of 5 DB clean & jerk, with sets of 10 pull ups in between. I did a mixture of strict pull ups and kipping when I couldn't do strict dead-hangs. I actually managed to do 13 very good, chin all the way over the bar, strict dead-hang pull ups. Not consecutive...only had 3 consecutive, but this is a big day for me as far as strict pull ups go. *smiles*

DB Clean & Jerk sets of 5 @ 20, 25, 30, 30, 35

Monday, May 10, 2010


I was super tired this morning after a weekend of celebration, laziness, generally not eating right and this incessant nausea. But, I'm awake now, and feeling pretty decent!


21-15-9 rep rounds for time of:

Box jumps (Men 24″ box, Women 20″ box)

My time: 13:26 rx

Burpees just kill my time. I don't know how you ever get faster at them. Really, I just don't see it. But I did the work, and finished, so I guess that's all that matters. My pull-ups felt really good this morning, so that's a positive note to focus on, and a good start to the week.

Strength component today was back squats

5 @ 85
5 @ 115
5 @ 135
5 @ 155
5 @ 165 (Pr!)

Friday, May 7, 2010


As many rounds as possible in 15 minutes of:

7 Right arm dumbbell power snatches (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell power snatches (Men 45 lbs, Women 25 lbs)
3 Muscle ups*

*For muscle ups, I subbed 6 pull ups and 6 bar dips using the smallest band.

Total rounds: 5+ round 6 of snatches and 1 pull up

This was a good, fun workout today! I enjoyed the strength component this morning which was also dumbbell power snatches, 5 sets of 3, each arm. I actually did 6 sets of 3, but failed on the last rep of the 6th set at 45 lbs. Damn that left arm!

My weights: 20, 25, 30, 35, 40, 45 (fail last rep)

I was actually surprised that the 45# felt as good as it did. I probably could have gone heavier on the right arm, but the left one is just not that strong yet. This was a good strength day -I always enjoy lifting!

I measured this morning and I am down 1-1/2" in my waistline, 1" in my hips, and 1/2" in my thigh since January. I don't get on the scale much because that number is just a head-game with me, and I don't need that. Last time I weighed (mid-April) I was down 5 lbs from January. Small diet changes are working, and B's results with Primal Blueprint are encouraging me to make more changes in that direction. I love the way I feel and look right now. :)

Thursday, May 6, 2010

Sort of like "Fran"

3 Rounds for time of:

400 Meter run
15 Thrusters (Men 95 lbs, Women 65 lbs)
15 Pull-ups

My time: 16:45 Rx

Of course this was just like Fran, only with running and split up a little differently. I knew that, but didn't want to hear "Fran" spoken out loud before the WOD. Just gives me the jitters. Anyway, I went into it with a positive attitude thinking, "18 minutes, tops", and ended up very pleased with my time. First round of thrusters was unbroken, second was 8 & 7, and third was 10 & 5. Pull-ups were broken up by 5's 4's 3's & 2's. Meh..not so good, but not so bad.

Felt strong this morning, and very energized after the workout. All the makings of a great day!

I am checking my veggie garden every day after work, hoping there is enough spinach for a salad. Should be able to start having fresh spinach every day, very soon. The other stuff will be a while in coming, but home grown tomatoes are always worth the wait! Yummm!

Wednesday, May 5, 2010


4 Rounds for time of:

25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
50 Double unders

My time: 25:35

Oh, my shins are killing me! Between yesterday's box jumps and these damn double unders today, my shins are trashed. But, I finished this workout and that's all that matters. Half way through the 2nd round, I was fairly discouraged, but I just don't have it in me to give up, for some reason. I mean, if I'm physically capable of finishing, why would I quit? It might take me 3 times as long as everyone else, but I can do the work. In the last round, I did manage some sets of consecutive double unders - without singles in between them! Sometimes it seems like I'll never "get it" but I am making progress on double unders, just a teeny-tiny bit.

The warm up today included a sort of "Dumbell Bear" - the main site WOD for today

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

We did 3 rounds (some -people did 5)
My weights were 15, 20 & 30

Tuesday, May 4, 2010

Harder than it looks...

21-18-15-12 & 9 rep rounds for time of:

Push press (Men 115 lbs, Women 75 lbs)
Box jumps (Men 24″ box, Women 20″ box)

My time: 16:02 Rx

At first glance this didn't look so bad, but then I noticed the 18 & 12 in there. Usually 21-15-9 is plenty. Just sayin'. Anyway, I went into this thinking it would take me a minimum of 20 minutes. I really feel like I pushed as hard as I could, because I wanted to at least be at 20 minutes, and I surprised myself by making it right at 16. And, in hindsight I recall taking an extra few breaths during my rests. So, I could have picked the bar back up a bit sooner a few times, and I could have been under 16 minutes. I will work on this - the mental part of the game is half the battle!

Warm-up today included 3 rounds of
3 weighted pull ups
5 strict pull ups
7 kipping
5 muscle ups (or progressions, or in my case, beginner ring dips)

I only got through 2 sets. But I did succeed at the weighted pull ups, first one with a 10# weight, then the rest with a 5# weight. Had to drop between every strict pull up, and rest. Good practice, and I know it'll make me stronger. Full range of motion ring dips are going to be a while in coming...which means muscle ups are too.

Monday, May 3, 2010

Hill Run

Started: May 3, 2010 4:52:09 PM
Run Time: 22:28
Stopped Time: 0:00
Distance: 2.09 miles
Average: 10:49 /mile
Fastest Pace: 9:27 /mile
Climb: 108 feet
Calories: 190
Official Route: No

Got out and ran this afternoon, as planned. It was H-O-T outside. Need to figure out how to do my supplemental running in the morning times. Or suck it up and get used to the heat. Got home from my run, made it to the back yard with a towel in hand and did a cold plunge in the pool. Water temp is 70 degrees - yikes! But it felt soooo good for about 5 minutes.

Not a bad start to the week.

As many rounds as possible in 20 minutes of:

400 Meter run
30 Sit-ups (Hands interlaced behind the head with feet unanchored)
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)

Total rounds: 4

I have the bad habit of waking up each morning saying, "I hope we don't have to run today". The thing is, I am so slow that I dislike the idea of running, but once we get going it's not so bad.

I need to run, and I know this. I will not get better/faster if I don't practice.

I had been running a bit on my own after work, but have slacked off lately. This morning when I was saying, "I hope we don't have to run", Allan said to me, "If you don't like running, why did you sign up for a 5K?". Good point, my dear. Yeah, I signed up for a 5K and it's only 2 weeks away, and I need to be ready for it. So no more negative thoughts about running. I need to get out and run on my own in the evenings like I had been doing. Today, I'll run hills after work while Allan mows. And I'll like it!!
Strength component today was Overhead Squats 5 sets of 5

5 @ 65
5 @ 85 (fail on rep 5 - I was rushing it!)
5 @ 85
5 @ 90
5 @ 95