Friday, April 29, 2011


5 Rounds for time of:

400 Meter run
10 Handstand push-ups

My time: 15:28, mod hspu

Snatches (some squat, some power)
1 every 2 minutes for 20 minutes:

Headed to Eureka Springs for the weekend - party time!

Thursday, April 28, 2011


For time:

1600 Meter run
15 Muscle ups
800 Meter run
10 Muscle ups
400 Meter run
5 Muscle ups

My time: 30:30, subbed 30/20/10 pull ups & push ups for the muscle ups

Let me just tell you how sore my quad and glutes are from yesterday's heavy back squats. I feel like I need a walker to get in and out of my car. I need hand rails in the bathroom. I'm SO sore, I don't know how I got through the warm-up, let alone the WOD today. Actually, my legs sort of went numb after the first half mile, so that was a blessing in disugise. My mile time was ridiculously slow - 10:00.

Just another day in the life of CrossFit, though. One more workout this week and I'm taking two days off. I need it. I'm going to go to Eureka Springs and drink beer with my husband. :-)

Wednesday, April 27, 2011

Back Squats

Our strength component today was Back Squats. Haven't done these in a while, and certainly haven't gone heavy in a LONG time. Felt good to lift heavy. I'm still chasing that 205 PR -missed again!

Rep scheme: 5-3-2-2-1-1-1
My loads: 85-115-135-155-175-195-205(f)

I'll get that 205 next time!!


15-10 & 5 rep rounds for time of:
Back squats (Men 225 lbs, Women 155 lbs)

My time: 11:31 Rx

Holy cow, I was toast by the time the workout actually started, and those "easy" 155 lb back squats were not so easy! This took me MUCH longer than anticipated.

Tuesday, April 26, 2011


This morning I rolled over and looked at the clock thinking it was surely time to get up and head to the gym. Oh it was that and then some. I normally wake up at 4:30 and the clock said 6:11. Yeah. Nice.

Every time my cleaning people do the dusting, they mess with the buttons on the alarm clock. I could have sworn that I verified the correct settings last night, but apparently not.

I haven't overslept in a long time. I was not happy about it. I don't like missing my workout. It throws off my entire routine for the day.

If the weather is decent maybe I'll get out and run a couple of miles after work. If not, I'll just start over tomorrow morning...

Monday, April 25, 2011


As many reps as possible in 7 minutes of:
3 Thrusters (Men 100 lbs, Women 65 lbs)
3 Chest to bar pull-ups
6 Thrusters (Men 100 lbs, Women 65 lbs)
6 Chest to bar pull-ups
9 Thrusters (Men 100 lbs, Women 65 lbs)
9 Chest to bar pull-ups
12 Thrusters (Men 100 lbs, Women 65 lbs)
12 Chest to bar pull-ups
15 Thrusters (Men 100 lbs, Women 65 lbs)
15 Chest to bar pull-ups
18 Thrusters (Men 100 lbs, Women 65 lbs)
18 Chest to bar pull-ups
21 Thrusters (Men 100 lbs, Women 65 lbs)
21 Chest to bar pull-ups

My total reps: 53
(got through the 12 thrusters and 5 pull ups in that round)

It's done.
I'm finished with the Open.
Or, rather, it's finished with me.

I've enjoyed the entire experience and learned to push myself beyond my own expectations. I am slowly learning not to put restrictions on myself. I did not want to take a score of 3 for this workout, so I figure out those chest-to-bar pull ups and got way more reps than I thought I would. I feel successful and victorious. And although I am nowhere near the top 20 in my age group, I'm still on the board!

The only element they posted this year that I was unable to do was a muscle up. I didn't make it that far into that particular workout, but if I had, I would have tried like crazy to get one that day!

So, I'm looking forward to next year, and I hope they have the same format. I loved competing!

Friday, April 22, 2011


For max reps:
3 Minutes of rowing (calories)
1 Minute rest
3 Minutes of burpees
1 Minute rest
3 Minutes of box jumps (Men 24” box, Women 20” box)
1 Minute rest
3 Minutes of pull-ups
1 Minute rest
3 Minutes of double unders

Athletes choice on order of exercises.

My total, as Rx: 177
Row cal 32
Burpees 29
Box jumps 36
Pull ups 26
Doubles 53


rest 1 min btwn each

total run time: 12:34 (s.l.o.w.)

Thursday, April 21, 2011

More Cleans?

We have done some kind of clean every day this week. Well, not Monday I guess, but still. I'm battered and bruised and sore. I'm ready for a day off!!!

3 Rounds for time of:

10 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
15 Ring push-ups

My time: 9:09, Rx weight
subbed DB push ups for ring push ups (after 8 really wobbly, pathetic looking ring push ups)

Decided to gut up and do the prescribed weight. Not a problem. Figured the push ups would be the easy part. Not so, not for me anyway. But I managed to get through it in less than 10 minutes so, eh, I'll take it.

This morning's strength was presses, 3 sets of 3 each, shoulder press, push press and push jerk.
my loads:
sp: 55-65-70
pp: 75-80-85
pj: 90-95-100

went kind of light for what my PR's are on these. I am just worn out from the workouts this week and feeling some tendonitis in my right elbow. One more workout and I get a couple of rest days!! yay!!

Wednesday, April 20, 2011

CF Open WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (Men 145lbs, Women 100 lbs)
10 Toes to bar
15 Wall balls (Men 20lbs to 10′ target, Women 14 lbs to 9′ target)

My total: 6 rounds, 5 Cleans, 2 Toes to bar = 187 reps

Totally pleased with this. A little frustration with my grip and my left shoulder on the toes to bar, but I did the best I could do and pushed through. Breck was judging me and, being the awesome coach that he is, he is also a great motivator! I wanted to give up in that last round but he yelled at me and pushed me and told me to suck it up, and I got those last 7 reps!! I have to say it felt pretty good!

This whole CF Open has been a good experience for me. It has taught me to push myself a little harder than what I think is 100%. In other words, I've spent a lot of time in CrossFit thinking I'm giving 100% when truly it's about 90%. So, I have more in me...I just need to gut up more often; dig deeper and push harder!

The Games website also posted the 11.6 WOD last night, and I felt pretty doomed after reading it. It's a thrusters and pull-ups ladder, with the pull-ups being chest-to-bar. Bummer for me because I've never been able to do a chest-to-bar...


Yep, that's right! I got my first chest-to-bar pull-up during the warm up. Actually I did two of them. So there is hope for me to get some reps in WOD 11.6 next week after all!

What a great morning!!

Tuesday, April 19, 2011

Clean & Jerk

Strength today was one of my favorite lifts: clean & jerk. We practiced the split jerk, and I really prefer just a push jerk. However, I just automatically did a split jerk on several of the lifts. Go figure. Anyway, I need some work on form on the Jerk. I've actually jerked I think 135 lbs before (from a rack), but today couldn't hit 125.'s all mental!

Rep scheme: 1 lift every 2 min for 20 min
My loads: 65-75-80-85-95-105-115-125(f on clean)-120-115-115(f on jerk)


21-15 & 9 rep rounds for time of:
Squat clean (Men 95 lbs, Women 65 lbs)
Push press (Men 95 lbs, Women 65 lbs)

My time: 12:32 Rx

Fun workout, but I was wiped out after the warm up! Whew!!!

HQ will be announcing the last two Open WOD's this evening! I'm excited to see what they are. Hoping for kettlebells and really anything I can actually do.

Monday, April 18, 2011

Squat Snatch

Strength today was Squat Snatch
1 rep every 2 min for 20 min



3 Rounds for time of:

400 Meter run
5 Handstand push-ups
10 Ring dips
15 Push-ups (hands released at the bottom)

My time: 15:58, mod hspu (not full range) ring dips not full range either

Sunday, April 17, 2011


Got out for a short 2 mile run this afternoon. Weather was warm but super windy. I was slow, but wasn't trying to go fast...just wanted to run a bit. Felt good!

Run Time: 22:43
Stopped Time: 0:00
Distance: 2.05 miles
Average: 11:05 /mile
Fastest Pace: 8:17 /mile
Ascent: 174 feet
Calories: 264

Friday, April 15, 2011


Almost forgot to blog today. Actually I almost didn't even work out today. I was so sore when I woke up, I could hardly reach over to look at the phone and see what the WOD was. By then I was awake so I figured I might as well go give it my best shot.

"Karen"For time:

150 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time: 12:11 Rx

Strength was Deadlifts today:

3 ea @ 105, 125, 135, 150, 165, 175, 190

Thursday, April 14, 2011

Pull Ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

My total complete rounds: 10
after round 10, I praticed with sets of 5 up to round 16 when the guys finished

Today's strength was power cleans

warm up sets: 5@55, 4@65, 3@85 2@95

work set: 1 lift every minute for 20 minutes
my load: 100 lbs

Wednesday, April 13, 2011

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
30 Overhead squats (Men 120 lbs, Women 90 lbs)
10 Muscle-ups

Post rounds and reps completed to responses

My total points: 70
(60 burpees, 10 OHS)

I had two no-rep OHS, but pushed the entire way. I think I might have had like 30 seconds of rest the entire workout. None of the rest was during the burpees...I never broke stride on those, just a steady pace. Left me with 3 minutes for the OHS. In hindsight should have worn my lifting shoes for this one. Might re-try on Saturday, depending on how Friday night goes.

Tuesday, April 12, 2011


For time:

88 Sit-ups (abmat, unanchored)


3 rounds of:
23 Toes to bar
4 Muscle ups
12 Handstand push-ups

My time: 22:36Modified HSPU, subbed 6PLU & 6Ring Dips for MU

Warm up today was running. I'm back where I was 3 weeks ago...10 seconds slower. Feels like my legs are made of cement.

400m 1:56
200m 0:51
400m 2:04
200m 0:53
400m 2:08

total time w/rest: 11:52
total run time: 07:52

Monday, April 11, 2011


5 rounds for time of:

400 meter run

15 overhead squats (Men 95 lbs, Women 65 lbs)

My time: 19:39, Rx, unbroken

About a minute or so off my PR, but I still love this workout. It's one of my all-time favorites and I don't think we do it often enough. Love the OHS.

This morning's strength was OHS too!!
5-3-2 (warm up)

1-1-1-1-1 work sets

Friday, April 8, 2011

Climbing the Walls

Nicole, doing a wall climb. I borrowed her picture because, well, she's hot and I'm not. *smile* Really, I don't have a picture of me doing wall climbs because TODAY was the first time I've ever tried them. Scary!

3 Rounds for time of:

400 Meter run
7 Wall climbs
21 Toes to bar

My time: 24:13, almost Rx

I need to make myself over come the FEAR of falling and breaking my face or my neck and get all the way up to the wall with my belly on these wall climbs. I did get within about 1 foot of the wall with my hands, so I know I can suck it up and be brave next time.


Thursday, April 7, 2011

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (Men 165 lbs, Women 110 lbs)
Jerk (Men 165 lbs, Women 110 lbs)

Post rounds and reps completed

My rounds/reps: 11/22 Rx

Totally proud of my effort on this workout. I did have one missed rep, costing me some time, and actually costing me a round, but I gave 100%. I had a goal of 10 rounds and exceeded that. I am contemplating re-doing the WOD on Saturday morning, depending on weekend plans, but I'm still happy with my score today!

Wednesday, April 6, 2011


Can I just say, I'm SO excited about the Open WOD #3?! I love clean & jerks, and don't mind a squat clean at all. I can totally do 110 lbs, and I'm looking forward to having a go at this one! I will not make predictions about how many reps, but I'm looking forward to giving it all I've got tomorrow, and I do have a goal in mind. *smiles*

Today's WOD:

For time:
1000 Meter row
200 Double unders
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time: 15:56, Rx

This wasn't too bad of a workout. My double unders felt ok...just slow going to get to 200. I had a few sets of 10, several sets of 7 & 8, lots of 5's. It's a combination of poor technique and inefficient breathing. I'm getting there, though! There was a day when I said "never" to double-unders and now look at me!!

A little food porn for today. This was last night's dinner: BLT Romaine wraps.

Simple and quick, all you need is romaine leaves, some good paleo/primal homemade mayo, crispy bacon and cherry tomatoes. Delicious!

Tuesday, April 5, 2011


2 Rounds for max reps of:

2 Minutes of rowing (calories)
2 Minutes of burpees
2 Minutes of pull-ups
2 Minutes of ab mat sit-ups (unanchored)

Post total reps to responses.

My numbers:
rowing: 27, 21
burpees: 15, 15
pull ups: 17, 19
sit ups: 58, 57

Total reps: 230

Proud of my score today!!! Two days in a row, I'm feelin' good!

warm up today included 20 minutes to work on muscle ups, muscle up progressions or in my case ring dip. I was doing sets of 3 negatives. Got in about 15 sets.

Monday, April 4, 2011

More dumbbells.

5 Rounds for time of:

10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters

Compare to July 12, 2010.

My time: 13:06, 15 lb DB - PR of about 2 min

I love this workout. I guess I love dumbbell workouts, really. Though as I sit here several hours later, my traps are so tight they are killing me!!! Owwww!

Strength today was shoulder press
rep scheme 5-5-5
warm ups: 10 @ 35, 5 @ 55, 3 @ 65, 2 @ 70
work sets: 70-70-70

Friday, April 1, 2011


4 Rounds for time of:

10 Pull-ups
10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Ring dips
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

My time: 15:32, rx weight, bar dips

Not a bad workout, but my shoudlers and arms were DEAD by the end! Wow!!

Warm up this morning included running. 400-200-400-200-400 with one min rest in between each "sprint". Note, I don't actually sprint much. ha ha

My times:

400m 1:54
200m 0:51
400m 2:05
200m 0:52
400m 2:00

total time: 11:42
total run time: 7:42

This is a 10 second improvement over last week, but by no means a PR. Working on it though...I'm working on it!