Thursday, March 31, 2011
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (Men 155 lbs, Women 100lbs)
15 Box jumps (Men 24″ box, Women 20″box)
My total reps: 203
12 push ups
2 box jumps
I was really hoping for 7 rounds. I just didn't have it in me. These push ups were killers. My left shoulder, which has historically had some issues, gave me pure hell, but I kept pushing as much as I could. I had only 4 no-rep push ups, where I snaked a little bit. Even though it was only 4, I hated that I wasted the effort...could have used those reps!
But, I have to be proud of my effort, because I did give 100%.
Wednesday, March 30, 2011
Row 2000 meters
As many reps as possible of burpees
Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.
Row Time: 9:19.7
Not a big fan of burpees, but I guess I need to practice up, because I know they'll be throwing them into one of the Open WOD's. I'd be a fool to think otherwise!
Strength component today was Hang Power Snatch
Rep scheme: 3-3-3-3-3
My loads: 55-60-65-70-75 (pr)
Tuesday, March 29, 2011
I'm excited to see the announcement of WOD #2 for the Open tonight. I hope it's something I can actually do. And even something more doable than double unders.
We shall see...
Monday, March 28, 2011
5 Dumbbell deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell thrusters
The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women.
My Total: Made all 20 rounds, with 20 lb DB's Rx weight for me is 45 lbs total, so 22.5 lbs each DB...so, I went with 20 lbs each DB. Probably could've gutted it out and done 25, but still calling this Rx.
Saturday, March 26, 2011
Friday, March 25, 2011
Thursday, March 24, 2011
1000 Meter row
50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Toes to bar
10 Muscle ups
My time: 15:13, subbed 10 burpee-pull-ups for Muscle Ups
2 minutes of single jumps: I got somewhere around 170 (I did keep count but can't recall the number now.)
Tabata Double Unders: 27. Yes, 27 total.
Seriously, how did I ever even get through the Open WOD #1??
Worked on muscle up progressions this morning too.
Wednesday, March 23, 2011
Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
My time: 8:50, scaled to 20 lb DB's
I've never done DB Fran before, that I can recall anyway. Could have done the Rx weight, but with a 10 min time limit, I would have gone over. So, in the interest of keeping the intensity level up, I scaled to 20. Got a good workout.The strength component today was 1 squat clean & jerk on the minute, every minute for 20 minutes. I chose 85 lbs and didn't have any missed lifts. Could have gone heavier but didn't want to risk the 5 burpee penatly for missing. The point was to work on form with a weight you can manage. I managed just fine. ;)
Tuesday, March 22, 2011
Post total reps from all 32 intervals to responses.
My total reps: 257
I've done better and I've done worse. Oddly, the squats felt really good because I was getting deep, stretching my sore glutes and hamstrings (sore from yesterday's deadlifts!!).
Warm-up this morning was sprints. Blech. I'm bad at these, but it's a very good warm-up when I get my mind right with it. There is one minute of rest between each sprint.
400m – 1:52
200m – 0:52
400m – 2:09
200m – 0:53
400m – 2:06
Total time: 11:52
Run time: 7:52
Last time we did this was October 28 (as far as I can find in my records anyway.)
Monday, March 21, 2011
800 Meter run
30 Deadlifts (Men 205 lbs, Women 135 lbs)
My time: 25:49 Rx
Had a nice long post all written out and Blogger ate it. Stupid Blogger. Anyway, felt good to do some decent dealifts today, which was our strength component. I haven't gone "heavy" since November when I hurt my back. All the lifts felt great.
10 @ 85
5 @ 105
3 @ 125
2 @ 145
1 @ 155
1 @ 175
1 @ 195
Sunday, March 20, 2011
Run Time: 23:18
Stopped Time: 0:00
Distance: 2.03 miles
Average: 11:30 /mile
Fastest Pace: 7:25 /mile
Ascent: 174 feet
Saturday, March 19, 2011
15 Power snatches (55lbs / 25kg)
My rounds: 3 + 20 double unders
Wow- don't think I've ever been that nervous before a workout before. Except for Fran.
Anyway, I went into it thinking anything over 2 rounds was gravy. And I got some gravy! :) I was so happy with my results, I smiled for about 4 hours straight afterwards.
So many people are going to do the WOD over again, with the extension of the deadline for a week, but I think I'll stick with my score. I gave it my all. Not sure what else I could do. I'm happy with it.
Friday, March 18, 2011
I'm oddly not really nervous. Just looking at it as another workout, and gonna give 100%. Well maybe 110% since it's a competition. Ha ha.
Looking forward to tomorrow with great anticipation!
Thursday, March 17, 2011
800 Meter run
My time: 22:54, scaled to 20 PLU per round
Why did I scale? To keep the intensity level high. And it worked. I sort of kicked myself afterwards, just a tiny bit because my pull ups felt awesome today. I had a couple of sets of 8 that were nice. It seemed like 20 was not that big of a deal, and I probably could have done sets of 30, and still got in under the 30 minute mark. I think I'm finally figuring out how to breathe with pull ups and be able to keep going . I know, three years later, right? It takes me a while to figure things out, obviously! Anyway, I'm not upset that I scaled...just need to give myself more credit for what I can actually do.
Today's strength was Push Press:
Rep Scheme: 5-5-5-5-5
My loads: 55-65-75-80-95
I'll have to look in my "archives" but I think 5 reps at 95 might be a PR for me.
Taking a rest day tomorrow. But I will probably practice double unders for a while, to get ready for Saturday.
Wednesday, March 16, 2011
So, today we did:
3 Rounds for time of:
400 Meter run
15 Squat snatch (Men 75 lbs, Women 55 lbs)
9 Handstand push-ups
My time: 18:59, rx weight, mod hspu
HSPU felt decent today. By decent, I mean I was getting about 4-5" depth on the first couple of rounds. Still not touching my head to the abmat (using 1 abmat) but getting close. Squat snatches felt pretty good. In the last round I had 7 consecutive without resting...wish I could get 15 consecutive. I think on just a power snatch I probably can. This makes me happy. :)
Strength today was squat snatch.
rep scheme: 1-1-1-1-1-1-1-1-1-1
my loads: 35-40-45-50-55-60-65-70-75-80
Tuesday, March 15, 2011
This morning's WOD:
21-15-9 rep rounds for time of:
Toes to bar
Box jumps (Men 24″ box, Women 20″ box)
My time: 12:46 Rx
4:30 am, one eye open, staring at my iphone to see what the WOD is today. None of it is my favorite stuff, but I made myself crawl out of bed and go anyway. Turns out it wasn't horrible as I imagined it would be from the comfort of my bed. My box jumps felt pretty good, and I actually jumped "down" on a lot of them rather than stepping. I need to speed it up though. I'm gaining a comfort level with them. Burpees, well they are what they are - slow. I'm trying to be faster and push through that burning in my quads though. All in all, not a bad morning.
The warm up included 5 one-minute rounds of each of the following:
double unders - aim for min of 25 or your max...whichever you can
behind the head press - 5 reps
handstand push ups - aim for 3 to 5 good ones
muscle ups or progressions - aim for 3 to 5
How did I do? Well, double unders...I had one max set of 8. I had several good sets of 5, but i just did as many as I could in the 5 minutes. Behind the head press, I used 45 lbs and did 5 reps each min. These hurt so much, but I'm getting better at them. HSPU - seems like going with a more hollow-body position and correct "stance" I get less depth than I used to. It's like learning it all over again, but I still haven't had one full "real" HSPU yet. Muscle up progressions, I didn't get 3 per minute, but I did have a few that felt pretty good.
All in all a good morning.
Now...I'm dying to know what the first CF Open WOD will be!! Tick-tock!
Monday, March 14, 2011
10 Wallball shots (Men 20 lb ball, Women 14 lb ball)
My time: 14:02
On the advice of our coach, Breck, I scaled this one. I did 10 rounds of 7 & 7, rather than 7 rounds of 10 & 10. The goal was to keep the intensity level high for me. I have difficulty maintaining intensity with sets of 10. I know...weak, right? Oh well, at least I can do pull ups, is the way I look at it.
Anyway, the idea was for me to get 7 sets of 7 & 7 before the 15 minute cut-off, with the thought in mind that I could probably do more than 7 sets, and hopefully get 10 sets in. And I did! So I did the same amount of work as prescribed, I just broke it up differently. A successful, high-intensity workout. And I have the annoying cough to prove it. ;)
Strength this morning was Front Squats. Aiming for about 85% of max on the work sets. I was closer to 75%, as my one rep max is around 155.
Warm up sets: 10-5-3-2
My loads: 65-85-105-115
Work sets: 5-5-5
My loads: 115-115-115
Friday, March 11, 2011
21 Kettlebell swings (55# men/35# women)
My time: 15:17, Rx
Not my best time ever on Helen, about 1:45 slower than my PR, actually, but faster than last November when we last did Helen. Love this workout, and I know I can be faster.
Having a little shoulder issue the past couple days. The only position I really have pain is when I've got a bar overhead in a wide grip (snatch grip, OHS grip). Probably just tired from this week's workouts and a weekend will do me some good.
Thursday, March 10, 2011
12-9-6 & 3 rep rounds for time of:
Power clean (Men 155 lbs, Women 105 lbs)
Front Squat (Men 155 lbs, Women 105 lbs)
Push jerk (Men 155 lbs, Women 105 lbs)
My time: 10:38, scaled to 75lbs
Strength /warm up this morning was the same complex as in the WOD: power clean, front squat, push jerk
Rep Scheme: 5-4-3-2-1
My loads: 55-65-85-95-105
Good workout this morning.
Wednesday, March 9, 2011
21 Toes to bar
15 Handstand push-ups
9 Burpee pull-ups
My time: 18:13, mod HSPU
Enjoyed this workout, except for the HSPU, which I've not made much progress on at all in the last few months. I need to commit time at home to practice. Just have to "find" some time somewhere. I did keep a positive attitude through the whole warm up and workout today. :)
Strength this morning was bench press.
Started with warm up sets of 10 reps at 35, then 5 at 55, then 5 at 65, then moved on to the work sets.
Rep scheme: 5-5-5-5-5
My loads: 65-70-75-80-85
Tuesday, March 8, 2011
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)
30 Medicine ball cleans (Men 20 lb ball, Women 14 lb ball)
My time: 22:13, w/ 20 lb dumbbells
The med ball cleans ate me up. My form was iffy on several - not standing back up all the way before going into the next clean. I have to watch that, and get better at these. Some of them I felt really good about my form. After the WOD I realized I coulda'/shoulda'/woulda' gone with the prescribed 30 lb dumbbells. I've been doing way too much underestimating myself these days.
Today was one of those "head game" days. First, I was sleepy, and secondly I was mopey because my husband is out of town for a while. I know, boo hoo, right? Then I did that whole underestimating myself and scaling down thing. And then mid-way through the 2nd round I contemplated quitting. WTF? I don't quit. It's just not something I do. So, I had to brush aside all those thoughts and all those stupid emotions and suck it up and just push through it.
Tomorrow, I will have a way better attitude and I will have only positive thoughts!
Monday, March 7, 2011
1200 Meter run
6 Muscle ups
800 Meter run
10 Deadlifts (Men 225 lbs, Women 155 lbs)
400 Meter run
14 Handstand push-ups
200 Meter run
100 Meter bear crawl
My time: 30:03
subbed muscle up progressions
rx weight on deadlifts
2 abmats for HSPU
In all honesty this wasn't a completely horrible workout, just long. The killers for me were the burpees and bear crawls. Geez...ok, and the pull ups. My pull-ups have just gone down the sewer. I used to love them and then one day I just didn't anymore. I don't know why, but I have to got to snap out of it and bet back to being good at them, or at least consistent with sets of more than 3. I had a set of 6 today. SIX! That's pathetic, rookie status.
I am feeling a little put out with myself today. Our swimming pool will be open in 38 days, and I like to stay in shape for wearing a bikini all the time. So, I was checking the back of my hair in the mirror this morning as I got ready and for work, and I caught a glimpse of my backside...holy crap. I am a total fat-ass!! I look like I need to lose about 20 lbs. I'm working out as hard as I can, and my clothes all still fit just fine, but I look like crap. WTF? How does that work? Needless to say, I wish I hadn't looked in the mirror. *sigh*
Strength component today was Deadlifts
rep scheme: 5-3-2-2-1-1-1
my loads: 125-135-145-155-165-170-180
Not as heavy as I used to do, but I'm being super careful with my back these days. All the lifts felt solid, good form, no pain. Success!
Friday, March 4, 2011
11 Hang squat snatch (Men 75 lbs, Women 55 lbs)
11 Box jumps (Men 24″ box, Women 20″ box)
11 Kettlebell swings (Men 55 lbs, Women 35 lbs)
My time: 17:09 Rx
This is one of those tricky little workouts that you look at in print and think, "Oh this won't be so bad", and then it bites you in the ass! It was a total lung burner. Going from squat snatch right to box jumps was just miserable. I know, it's only 11 reps, right? That's what I was thinking and had to stop and gasp for air after like 5 box jumps. I was almost laughing about how really deceivingly tought this "simple" workout turned out to be. I had to remind myself a few times of Kristan Clever's words in an interview I saw recently: "You're not gonna die, just keep going"! So I kept going and finished under the 20 minute limit.
I'm sure I'm the slowest one today, but whatevs. I'm happy with my performance for the entire week!
Strength today was Hang Squat Snatch
Rep scheme: 3-3-3-3-3
My loads: 35-45-55-65-70
Thursday, March 3, 2011
3 Rounds for time of:
7 Power cleans (Men 185 lbs, Women 125 lbs)
3 Rounds for time of:
400 Meter run
7 Muscle ups
My time: 11:15, subbed muscle up progressions
Wednesday, March 2, 2011
Sumo deadlift high-pull (Men 95 lbs, Women 65 lbs)
Overhead squat (Men 95 lbs, Women 65 lbs)
My time: 8:24 Rx
This was a short, fun workout; challenging, but easily doable at 65 lbs. I am surprised that the SDHP was what slowed me down. I used to love SDHP. I used to think I was fast at them. Actually, I was fast at them. I don't know what happened, but somewhere along the way (this past year), I started allowing myself to take too much rest. Something I definitely need to correct, asap!
The strength this morning was shoulder press, push press, push jerk, 3 sets of 3 each, behind the head if you can or want to. I did one set of sp behind the head and the rest were normal, in front.
Rep Scheme: 3-3-3
Shoulder press: 55-65-70
Push Press: 75-80-85
Push Jerk: 95-105-120(f)-110
Tuesday, March 1, 2011
500 Meter row
Rest 5 minutes between each round.
Post each 500 meter row time to responses.
1 – 2:10.7
2 – 2:09.8
3 – 2:12.1
4 – 2:13.3
5 – 2:11.7
This is one of my favorite workouts. It's tough, but fun. I'm disappointed in my times today. I've been dragging lately, and if I'm 100% honest with myself, it's all about my nutrition. I've had so many "events" and "nights out" where I made poor food choices and ate "just this one" thing that wasn't Primal, and I've made excuses to the point where I'm probably down around something like 60/40 instead of the 80/20 rule. But that party is over! Back to Primal Blueprint the way it's supposed to be done!
And...I'm going to participate in the CrossFit Open workouts. Not because I have any delusions of actually qualifying (even for the Masters) but because I need to challenge myself. It's time to gut up and really push myself and see what I'm made of when it comes right down to it. Three years of CrossFit has to have made me stronger somehow, even if it's only mentally.
So, I'll be foregoing the beers on Friday nights for those six weeks and getting up early on Saturday mornings to give it all I've got! I'll be having my beers on Saturday now. ;-)