Wednesday, June 30, 2010

"Dumbbell Burpee Complex"

50 Reps for time of:

Dumbbell burpee complex
(With dumbbells do a push-up, squat clean, thruster complex)

My time: 18:27, w/25 lb dumbbells

This one kicked my butt! I pretty well kept up with B & Dylan for the first 10 reps, but it was all downhill from there. Actually I did pretty well through about 20 reps and then, I gave in to the urge to rest too much. The part right after the push up, where you jump to a squat and then do the squat clean...just burns SO bad, I found myself resting between those two movements way too often.

How in the world do you people push through that agonizing, burning pain in your quads? Can someone answer that for me? Please?

Is it all in my head? (I don't think so...I think it's in my legs.) I mean, it honestly feels like I would actually experience total failure of that muscle if I attempted to "push through" it - you know, just crumble to the ground.

Would I?

Perhaps I should try it sometime and see what happens, eh?

The Devil on my left shoulder says, "No way!"
The Angel on my right shoulder says, "Maybe." *grin*

In other news, I did set a PR today on Split Jerk. Yay me!

5 @ 65
3 @ 85
2 @ 95
1 @ 105
1 @ 125
1 @ 130 (fail)
1 @ 130 (PR)!!

Tuesday, June 29, 2010


For time:

Run 1 mile
Row 2K
Run 1 mile

My time: 30:42

Whew! I'm pretty sure this was my first time to do this WOD. Running felt great this morning - I was able to get into a decent breathing pattern and maintain it. That makes all the difference between a good run and a bad run. I didn't sleep much last night, but it didn't seem to have much of a negative effect on my workout. (Although, I could fall asleep right now on my desk.)

Monday, June 28, 2010

“The CrossFit Jenks Warm-up”

Today the WOD was our official warm-up, for time:

3 Rounds for time of:

15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring dips or bar dips
15 Pull-ups

My time: 14:42 Rx (bar dips)

This one was fun, actually. I was aiming for under 15 min, and just made it. I could have been a little faster on the pull ups and dips. That's about the only place I could have made up any time. It was fun to do this for a workout.

The strength component today was Back Squats:

5 @ 85
3 @ 105
2 @ 125
5 sets of 10 @ 130

I have really started to enjoy back squats. This was a challenging workout with the sets of 10. We have done one before with one set of 20, but it was only one set... I was thinking I might have gone heavier on the sets of 10 today, but by the time I got to the fifth set, I was glad I stuck with the 130. Next time we do this configuration I'll try for maybe 140. Think I could probably handle that.

Great start to the week!!

Friday, June 25, 2010

Finally Friday!

3 Rounds for time of:

10 Dumbbell push press (Men 45 lbs, Women 25 lbs)
15 Deadlifts (Men 225 lbs, Women 155 lbs)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time: 10:33 Rx

I kicked myself a little bit for not going "unbroken" on this one. It was totally doable. *sigh* I was just too easy on myself. B and Brad killed it though - both of them did an awesome job!

The strength component today was Power Cleans.

5 @ 65
3 @ 75
2 @ 85
1 @ 95
1 @ 105
1 @ 115

My last max on a single rep was 100. I need to check, but I think 115 may be a PR for me. If so, that would be a good end to the week. If's still a good end to the week. :)

***Edit*** No, 115 is not a PR I have done 115# power cleans before. In a workout actually.


Thursday, June 24, 2010

Torn Up (But still loving it)!

My legs are so sore from squats and thrusters.
My abs are screaming from Tuesday's WOD.
I have a raw spot on my tailbone about the size of a plum, that burns like Hell in the shower.
I have blisters on both hands, torn open from this morning's pull ups. Just shampooing my hair was an exercise in misery this morning...shampoo in open blisters. Ouch!

And you know something? I will get up tomorrow morning at 4:30 am, and go back for more!

WHY do I do this to myself?

Because I love what CrossFit does for me: it makes me stronger; it makes me healthier; it makes me more determined to succeed; it makes me part of something bigger than myself; it shows me what I'm made of every single day; and, because of all that, it makes me happy!

Today's WOD -

7 Rounds for time of:

15 Pull-ups
15 Box jumps (Men 24″ box, Women 20″ box)

My time: 23:57 Rx

Warm Up:
400m run: 1:55
200m run: 0:53
400m run: 1:57
200m run: 0:52
400m run: 2:00

Total run time 7:37

Wednesday, June 23, 2010


As many rounds as you can do in 12 minutes of:

5 Thrusters (Men 135 lbs, Women 95 lbs)
10 Burpees

My Total: 4 rounds + 4 thrusters

I'm betting this workout is what they make you do on your first day in Hell, just to make you think it's not going to be so bad, and then they make you do Kelly the next day. Seriously, I never want to see this workout again. It was miserable. It's in the same category as Kelly. No Thank You Very Much!

So, I started out with 95 lbs as prescribed. The first round took me a while, but I was thinking I'd be able to push through it. The second round I got two thrusters and on the third one I couldn't lock out. I decided to drop weight to 85. I hate dropping weight. Number one, I know I can lift the 95, and two, it eats up time to change the weights. But then again, I wasn't going to be setting any records because of those God Forsaken Burpees. They take me forever! No matter how much I tell myself "just keep going" I end up resting way too much. Anyway, I got through it and made myself push as hard as I could because I had dropped weight. Glad this one is over! Whew!

The strength component today was Squat Clean Thrusters:

5 @ 65
3 @ 75
2 @ 85
1 @ 90
1 @ 95
1 @ 100

Tuesday, June 22, 2010

5 Rounds for time of:

30 Sit-ups (abmat, anchored)
25 Push-ups

My time: 15:46 Rx

This morning was fun. We did one round of the regular warm up and then did some work with basic lifts using a bar. Deadlift, Squat Clean, SDHP, OHS, Back Squat, Front Squat, Shoulder Press, Push Press, and Push Jerk. Then we did max reps shoulder press, into max reps push press into max reps push jerk with 95 lbs for men and 65 lbs for women (each move to fatigue, then into the next). My numbers were 7, 5 &3. Meh...not stellar, but a fun experiment.

The workout was quick enough. I rubbed a raw spot at the base of my spine doing sit ups though - OUCH! Nothing a little Neosporin won't cure. My abs are going to be incredibly sore by this afternoon, I bet. Is it sick that I love that feeling??

Monday, June 21, 2010

“Andy B”

For time:

37 Pull-ups
37 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
37 Overhead squats (Men 95 lbs, Women 65 lbs)
1 Mile run

My time: 26:30 Rx

That mile run at the end was just ridiculous. (Thanks Andy.) My pull ups felt pretty good today - started off with a set of 13. Wall Ball has never been my strong suit, so those slowed me down a bit. Caught up a little on the OHS - managed to do them in only 3 sets, but the run just ate me up. My legs were trashed already from the squats and then the humidity, and NO wind at all. Probably the slowest mile ever. But I finished, and I feel awesome now. :)

Friday, June 18, 2010

Fun Friday?

As many rounds as possible in 20 minutes of:

200 Meter run
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Pull-ups
5 Handstand push-ups

Total Rounds: 5, with modified HSPU

This looked like a fun workout, but after I totally blew it again on deadlifts (see next paragraph), I was hurting, tired and unmotivated at the start. Somewhere in the third round, I started feeling better and made myself start working a little harder and managed to squeak out 5 rounds. My head was actually touching the abmat on most of the HSPU this time - so that's an improvement, and will have to be the positive note to end the week on. So, I'll go ahead and say this was a fun workout. Fun Friday, right?

Now, about the deadlifts. I have just got to get past this damn mental block I've created. I used to love deadlifts. I still love deadlifts, but now that I know I wasn't doing them with correct form, I'm scared of them. No logic in that, I know. But when I got to 225 today, I just blew it. I got it off the ground but couldn't finish the lift. Tried again and sort of strained my low back. (Nothing major, just a minor strain)

So, what's the deal? I have lifted more than that before. I believe my 1 rep max is 235 - back when my form was off! Now, why in the world can't I just walk up to that bar, with good form, and pick it up? *sigh* I'll do it. I just have to get over the mental block. Like the box jumps. And the double-unders. I'll get there, and hopefully soon! I don't like being stuck.


Thursday, June 17, 2010

Quick but not painless!

With a 15 minute time limit, complete a 2000 Meter row

then complete as many rounds as possible with the time remaining of:

5 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
10 Push press (Men 95 lbs, Women 65 lbs)
15 Back squats (Men 95 lbs, Women 65 lbs)

My Row Time: 9:20
My Rounds: 2 + 10 push press, Rx weight

This was an awesome fun workout! Just short enough to where I could push myself as hard as possible (hardly any resting!), but long enough that I was completely exhausted when it was over. I'd like to do 15 minutes of these lifts without the row sometime. That would be a nice challenge. A great start to the day!!

Wednesday, June 16, 2010


3 Rounds for time of:

400 Meter run
10 Ring dips
20 Toes to bar
30 Lateral jumps over a bumper plate (Men 45 lb plate, Women 25 lb plate)

My time: 19:44 – sub bar dips for ring dips

The toes to bar killed my time on this workout! Somewhere in the first round I got the bright idea to take off my gloves, which I never do. My thinking was that they were making me hotter. No. It's just hot these days. So, anyway, I started slipping off the bar and I decided to chalk up. It helps. But since I am accustomed to wearing gloves, my hands got sore pretty quickly. I'm sticking with my gloves from now on!! Live and learn.

Tuesday, June 15, 2010

“The Stowers’ Tower of Power”

As many rounds as possible in 20 minutes of:

30 Double unders
1 Squat snatch

My total rounds: 6, using 55# for squat snatch, doing 3 reps instead of 1

Double unders are still not my favorite, though I'm starting to get the technique a little better. I managed a few sets of consecutive d/u, but mostly they were one at a time or single-double-single-double sets.

It felt really awesome to be back at the gym this morning! I was so sleepy at first but once I got warmed up I was glad to be there.

Monday, June 14, 2010

Back From the Land of Sun and Fun

Last week, my husband and I headed out for a week of R&R in Jamaica. It was a much needed vacation, as well as a celebration of our wedding anniversary.

It was a great trip. I ate a lot of stuff I shouldn't have, and drank plenty of beer, wine, etc. I had every intention of making it to the gym this morning, but turns out I just didn't have it in me to get up that early today. I'll be back at it tomorrow, ready to work hard! I stopped at the grocery this morning for some healthy foods for my breakfast and lunch today.

I did, however, manage some workouts while I was gone!

Monday 6/7/10:

4 rounds for time of:

15 back squats (100 lbs)
10 knee raises (captain's chair)
5 bar dips

My Time: 13:02

I also did some 400m runs on the treadmill, but didn't keep track of times.

Wednesday 6/9/10:

4 rounds for time of:

run 400m
50 unanchored sit ups
25 squats

My time: 19:09
Friday, I had planned a workout, but chose to take wind-surfing lessons instead. Let me tell you, if I hadn't been doing CrossFit, I never would have been able to do it, it was pretty strenuous. I don't think it'll become a favorite sport, but it was fun to try something new and challenging!

Paying full attention to the instructor. (ha!)

The sail was SO heavy! Deadlift skills came in handy.


Finally getting the hang of it.


Friday, June 4, 2010

“The Bear Complex”

One of my favorite workouts today!!

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
5 Rounds

Rest as needed between rounds.

Click here for a video demo and explanation of “The Bear Complex”. (Courtesy of

Round 1: 55 lbs
Round 2: 65 lbs
Round 3: 75 lbs
Round 4: 85 lbs
Round 5: 95 lbs - failed

I know I can do the 95 lbs all the way through. It was a mental issue this morning, I'm sure. I had been coming out of the front squat and right into the push press, like a thruster. But this time I paused, then did the press, etc., and in my mind it became "heavy". On the next set after the back squat, it just slid right down my back and onto the floor - FAIL. I just mentally checked out on the last round, as B pointed out. And yeah, she's right. My head wasn't completely in it.

Thursday, June 3, 2010

“The Oil Man”

3 Rounds for time of:

30 Pull-ups
30 Ring push-ups
30 Sit-ups

My time: 22:56 Rx

The ring push ups were a new element. I'm sure my form could use major improvement, but it was fun to try something new. This workout was a tough one! My pull-ups felt really great today. I had some sets of 10...getting a little more consistent. But by the end I was breaking it down to 4's & 3's and the occasional single when I got too sweaty.

The warm up today included 10 minutes of hell. I mean 10 minutes of double-unders. I managed 87 good solid double unders. B, on the other hand was somewhere in the 500+ area. Amazing...she's just amazing.
*'s that Primal thing working out? Well, let me tell you - it's working quite well! Yesterday I got my first taste of Almond Butter and fell in love. Just a spoonful of it kept me feeling "full" for several hours. Which is a good thing, because I could see going overboard with it if it weren't so filling. We had grilled chicken Caesar salad last night for dinner. It's one of my favorite meals to make, and turns out it's perfectly Primal, and it's so good with the homemade dressing. Yum! But the best part is I'm down another half inch in my waist and another half inch in my hips since I measured last. Can't argue with success like that.

Wednesday, June 2, 2010

Just What I Needed!

(Even if it's not what I wanted!)

8 Rounds of:

400 Meter run
Rest 90 seconds

Post time not including 8th rest.
Compare to January 20, 2010.

1/20/10 ------- Today
1. 1:58 -------1:50, 8 sec faster!
2. 2:05 -------1:55, 10 sec faster!
3. 2:09 ------- 2:00, 9 sec faster!
4. 2:15 -------2:03, 12 sec faster!
5. 2:16 -------2:14, 2 sec faster!
6. 2:19 -------2:13, 6 sec faster!
7. 2:16 -------2:16, sandbaggin'
8. 2:12 -------2:05, 7 sec faster!

Total time including rest breaks today: 27:06
Total time including rest breaks 1/20: 28:00

Faster by 54 seconds. Yay!

Yeah, I know. Not any world records going on here. I'm thinking this is my PR for this workout (I'd have to go dig through the archives to find out).

I do know my PR for a 400m sprint is 1:32 on 2/11/09, and it was a one time all-out effort for one sprint. I really couldn't keep that pace for eight rounds! I don't know how those guys do it!! "Those guys" being the guys in the morning class that run like friggin' gazelles. They are amazing. Still, it is encouraging to me to be cutting my times down ever so slightly. Being 11 lbs lighter, and eating better is helping. And even if it's only helping what? Right? I'm getting faster! to work now!

Tuesday, June 1, 2010

Deep Breath...

OK. I learned a lesson this weekend. When CFJ goes to Regional's next year, I'm going to be there as a spectator. I was completely obsessed all weekend long, checking stats on my iphone every 20 minutes, texting back and forth with Natalie. Our affiliate team did great, placing 13th. The owner of CF Jenks, (our coach) Breck Berry finished 2nd and will advance to the games in July! Ginny King, one of CFJ's strongest women finished 7th. Everyone who competed is an incredible athlete...I can only dream of being as strong and fast and tough as they are. I'm so proud of them all!

Today's WOD:

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

Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time: 15:29 Rx

All KBS were unbroken, but the burpees were a gawd-awful mess! I do think I'm a little faster at them than I used to be but still not lovin' burpees. I tried to follow Breck's advice of allowing myself 3 deep breaths and go on to the next rep even when I feel like I can't go on. Seems to work pretty well when I actually do it.


This entire week is going to be a stress fest at work. For some reason when I plan a vacation, people I work with go nuts. They want everything "now". They panic at the thought of me being gone for a week. I have to make sure every T is crossed and every I dotted. And I have to stock up on their favorite "franken-foods" and nasty, sugary "energy drinks", and this certain-certain kind of ink pen, and on and on and on. But it's job security, and I'll enjoy my vacation more, knowing I've taken care of everything before I leave.