Monday, February 28, 2011
20 Back Squat (Men 205 lbs, Women 135 lbs)
400 Meter run
20 Handstand push-ups
My time: 10:59, Rx weight, mod HSPU
This was a short/sweet workout. Loved doing the back squats at a decent weight. I was surprised at how winded I was going into them after that short 500m row. Wow! Had to break them up into 3 or 4 sets. Form felt solid and weight felt good - no back pain! The run was probably one of my fastest 400's yet. Why? Because of the horrible, sharp, cold, North wind and light mist in the air. That wind was awful!!
Strength today, we just worked mainly on snatch balances. I stayed with a 35 lb bar through the whole thing. These are a weak point for me, but I do think I finally found the right spot and position on my back for the bar to rest.
Friday, February 25, 2011
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
Compare to July 26, 2010.
My time: 15:56 Rx
Compare to July 26, 2010 - 14:55 Rx
Compare to Feb 25, 2010 - 18:47 Rx
Not my best time, but not my worst. I'm pretty sure I'll have the slowest time at CFJ today, but I don't even care. I'm just glad I finished it under 20 minutes. I wanted to end the week on a good note. Making myself face up to this WOD and finishing under the time limit is just what I needed! *big smile*
This workout is such a challenge for me, not because of the lifts, but because of the burpees. I have to be the slowest person on the planet when it comes to burpees. Started out in the early rounds taking about 15-20 seconds for the burpees, and by the end I was eating up over 30 seconds of time just for FOUR burpees. Yikes!
Sarah A. was there this morning and it was so good to see her. I haven't seen her since last summer. Time goes by too fast these days. We paired up for the strength component.
rep scheme: 5-3-2-1-1-1
my loads: 75-85-95-105-105-105
Thursday, February 24, 2011
100 Double unders
25 Toes to bar
80 Double unders
20 Toes to bar
60 Double unders
15 Toes to bar
40 Double unders
10 Toes to bar
20 Double unders
5 Toes to bar
My time: 21:49 Rx
Looking at this workout from the comfort of my bed this morning, I was really tempted to stay home, but I have done way too much of that in the past few months, so off to the gym I went. I had figured the workout would take me a minimum of 30 minutes, so I was pleased and surprised when I came in under 22 minutes.
Even though my double-unders are still bad enough to give Buddy Lee night terrors, they really are improving. Actually, I had a little PR today - a set of 15 unbroken double unders!! This is major progress for me. So, yay!
Breck forewarned me about what tomorrow's WOD will be, and told me I'd better be there! I won't skip. I'm actually kind of looking forward to it, facing a tough workout that originally made me want to quit, and I thought I was going to die. No, I'll be there and I'll go into it with a "Fun Friday" attitude! And I might even enjoy it. ;)
Wednesday, February 23, 2011
9 Shoulder press (Men 115 lbs, Women 75 lbs)
800 Meter run
15 Push press (Men 115 lbs, Women 75 lbs)
400 Meter run
21 Push jerk (Men 115 lbs, Women 75 lbs)
My time: 22:19, almost Rx*
*used 65 lbs on the shoulder press, 75 lbs on the push press & push jerk
So, look at my time. It's ridiculously slow. But, I am pleased with it. Why? Because I gave absolutely 100% this morning!
My running was abysmally slow, but I pushed the entire way. I decided to scale on the shoulder press because 9 reps at 75 was just not doable for me. This workout reminded me of the days when I first started CrossFit, pushing as hard as I could, and not worrying about if I'm last or what the clock says, but just giving everything I have in order to finish. To me, that is a successful workout. It really helped that a few people stayed behind and cheered me on - Andy, Dylan & Lori - thanks so much. That's another thing I love about CrossFit. Just when you need encouragement, there is usually someone there to push you that last few reps!
I really admire all the fast runners, and the younger, stronger women. However, being realistic is something I've been trying to come to terms with lately. I am strong, but I'm not fast. I can be stronger and I can be faster. Those are both goals of mine; weaknesses to work on. But my realistic, daily goal is to give 100% and to finish the WOD. So, today was a success.
Strength today was Split Jerk
rep scheme: 5-3-2-1-1-1
my loads: 85-105-110-115-115-120
It sure felt good to put something relatively heavy overhead today. No PR's but heavy enough. It's been a while. These lifts felt good and solid. No back pain. Need to work on being fast, and getting my head through. Need to widen my split a bit too.
Tuesday, February 22, 2011
10 Squat snatches (Men 135 lbs, Women 95 lbs)
50 Lateral jumps over barbell
8 Squat snatches
40 Lateral jumps over barbell
6 Squat snatches
30 Lateral jumps over barbell
4 Squat snatches
20 Lateral jumps over barbell
2 Squat snatches
10 Lateral jumps over barbell
My time: 14:15, using 65#
This was a super fun workout! I'm finally getting to where I'm not afraid of these lateral jumps, although I did trip a couple times. Squat snatches - form felt good during the workout, had one miss early on, but just the one. Need to work on going heavier on this particular lift. I think my PR on it is around 90 or 95, but I stayed low to work on my form. Loved the workout!
The strength component today was, of course, squat snatch:
rep scheme: 1 rep every 2 min for 20 min (10 lifts)
my lifts: 45-50-60-65-65*-65-70-75*-75-70
*On my second 5th lift (65 lbs) I failed because I wasn't finishing properly. Retried the lift and got it.
*On my 8th lift (75 lbs) I failed, again because I wasn't finishing properly. Retried the lift and made it. Stayed at 75 for another rep and went back down to 70 because I could feel my form must breaking down on that 9th lift.
Monday, February 21, 2011
10 Burpee pull-ups
20 Sit-ups (anchored with 10 lb plate behind the head)
My rounds: 4 + 3 sit ups
Holy Moly this was hard. The worst part, though, was the sit-ups. The burpee pull ups weren't that bad once I got into it. I did use the 7.5' bar instead of the 8' bar because I have a really hard time jumping to the 8' one. But those sit-ups were a killer. Anyway, despite the pain, and my low # of rounds, this was a fun workout. Something different.
Strength this morning was behind the head press
rep scheme: 10-10-10-10-10
my loads: 35-40-40-40-40
These killed my shoudlers. Wow!
Friday, February 18, 2011
Thursday, February 17, 2011
Back squats (Men 135 lbs, Women 95 lbs)
My time: 7:14, bar dips
Did all my back squats unbroken, though a little bit slowly. I was concentrating on having perfect form, tightening my core and not having any back pain. Felt good. I love back squats so much, and miss going heavy on them.
This morning's strength component was back squats.
Rep Scheme: 5-5-3-2-1-1-1
My loads: 85-105-155-175-175-95-95
Why did I go down on those last two? Well, because on the first single at 175, I got to the bottom of the squat and I couldn't get out of the squat, didn't have my safety's set high enough, and got in a position that hurt my back. I had to be bailed out by Brent & Breck. Embarassing, and maddening all at the same time. So, I dropped to the WOD weight for today and did the last two singles.
My errors on that 175 lb failure were numerous.
First of all, when I got under the bar to put it on my back and stand it up, I stepped sideways and the plates hit the rack, and I was bouncing all over the place with 175 lbs on my back, didn't tighten my core and felt a little twinge before I ever went into the squat.
I got myself positioned in the squat stance,and went into it without properly inhaling and completely tightening my core. So when I got to the bottom (and I went all the way down )I couldn't "power"out of it like I should have, but started gradually trying to push through my heels. Since my core wasn't tight, I just didn't have the power, and lost my good back angle and felt that old familiar pain, and I knew it was over. I was pretty mad at myself because I could have totally prevented this. But the important thing is, I backed off before I did any real damage.
Tomorrow's another day. ;)
Wednesday, February 16, 2011
400 Meter run
Max rep pull-ups
Post number of pull-ups completed for each round to responses.
Total: 5 rounds, 52 pullups
My running is weak. I feel like I need to lose about 20 lbs.
The warmup this morning included the "CrossFit fundamental lifts" with a barbell. Front squat, back squat, overhead squat, deadlift, sumo deadlift, squat clean, shoulder press, push press and push jerk...10 reps each.
Then we did CrossFit Gymnastics skill of the day - muscle up negatives, but in my case, muscle up progressions, only negatives. 30 reps.
Fun morning, all in all.
Tuesday, February 15, 2011
Power snatch (Men 75 lbs, Women 55 lbs)
Post time to responses.
Compare to December 4, 2009.
My time: 9:46, Rx - PR for this weight
Previous Randy times/weights:
12/4/09: 45 lbs, 8:19
4/7/09: 50 lbs, 9:28
Strength component today was Power Snatch
rep scheme: 3-3-3-3-3
my loads: 60-60-65-60-60 (working on form)
These lifts felt GREAT today. I'll will get to heavier loads on snatches, but my form felt really good and solid today and I'm glad I didn't go heavier. :)
Monday, February 14, 2011
5 Dumbbell deadlifts
5 Dumbbell hang squat cleans
5 Dumbbell push jerks
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds
My loads: 15-20-30-35-40
failed on the 3rd push jerk on 40 lbs
I love working with the dumbbells. I need to work on my technique with the heavier loads overhead though - feels very unstable. I think I failed mainly out of fear of hitting myself in the head.
Friday, February 11, 2011
5 Rounds for time of:
10 Right arm dumbbell power snatch (Men 45 lbs, Women 30 lbs)
10 Left arm dumbbell power snatch (Men 45 lbs, Women 30 lbs)
150 Foot bear crawl
My time: 22:51 Rx
I loved this entire workout. I enjoy doing dumbbell power snatches, and seems like last time I did them was back in July or August. The temptation was there for me to scale down, but I'm glad I didn't. 30 was quite doable, and I could have even gone higher, but my time would have suffered terribly. As it is, my time isn't "fast" by any means, but I thoroughly enjoyed this workout and had a great morning!
It felt so great to be back at CrossFit! I'm looking forward to a nice week of weather coming up - they're talking possibly 70° next week! And B's shower is next Thursday evening. I'm really excited about that!
Thursday, February 10, 2011
My Time= 29:35
I am SO ready for this winter to be over with so I can get back to my regular 5 days a week of CrossFit. I miss it so much when I can't be there.
Wednesday, February 9, 2011
Tuesday, February 8, 2011
It is interesting that I can do a substantial workout at home and really put everything into it, but I just don't feel the same as when I go in to the gym, go through the warm up, and do a lift or whatever Breck has planned before the workout. It's just more...intense I guess is a good word. Plus, seeing the people I'm accustomed to seeing every morning, working out with a group of people...it's way more motivating.
30 Handstand push-ups
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
My time: 25:54, head to 2 abmats on HSPU
Burpees killed my time, as I suspected would be the issue. But it felt amazing to be working out with the group. Love the kettlebells, though I broke them up way too much. Gotta work on that.
Tomorrow will be another snow day...heck the rest of the week probably will. So, back to working out at home for a few more days.
Strength today was Overhead Squats:
rep scheme: 5-3-2 15, with penalty of 5 laps of bear crawls for failure (Andy's idea)
my loads: 55-65-70-70 (no failure - yay)
Monday, February 7, 2011
Anyway, I was so excited last night - I went over to our big garage, set up my exercise area, made sure I had a place for wall-ball and I've got the pull up bar, with a platform to reach it (it's way too high) and put together a nice mat to do situps/pushups, etc. on.
And I dreamed about my workout all night - what I was going to do, etc. And this morning, I overslept. *curses*
So, no workout for me this morning. This evening, I'm going to get out there and do one. I'm feeing so lazy. I really loved the posted workout at CFJ this morning, and wish I could have done it. I need to lift something heavy. :-)
Friday, February 4, 2011
This morning I got up and did the following WOD:
5 rounds for time of
25 sit ups
My time: 23:33
I convinced myself to use the treadmill today. Not a big fan of running on the treadmill, but it felt really good to run, and I got a great workout.
Then, I proceeded downstairs, showered and hit the kitchen to make a very un-primal, carb laden meal of biscuits and gravy. It was delicious!!!! Good thing that treadmill is handy...I know I'll need it tomorrow!
Thursday, February 3, 2011
Wednesday, February 2, 2011
Today I did:
Blackjack - push up / sit up ladder
20 push ups, 1 sit up
19 push ups, 2 sit ups
and on down the line until you get to...
1 push up, 20 sit ups
My time: 21:41
Later, I went out and shoveled snow for 3 hours. Whew!!!
I put on my snowboarding pants and they were HUGE! Thanks to CrossFit!