2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:

Deadlift (Men 315 lbs, Women 205 lbs)
Box jump (Men 30″ box, Women 24″ box)

My time: 8:22
scaled to 155 on DL and 20" box jump

I'd still be there if I had tried to do this as prescribed. Wow. Anyone who can do this as prescribed is amazing.

I'd like to blog more today but for some reason Blogger is not cooperating...it's acting really weird. So..I'm done.

TGIF!

Finally made it through to Friday! I am so in need of an extra rest day. I'm looking forward to just relaxing this long weekend with my husband out by the pool. It's been way too long!

WOD:

As many rounds as possible in 12 minutes of:

5 Handstand push-ups
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24” box, Women 20” box)

My rounds: 5 + 8 KBS, everything Rx except HSPU not full depth

Strength today was Wendler Back Squats (deloading week)
5 @ 70
5 @ 90
5 @ 110

And we did the 400-200-400-200-400 running thing. I left my paper at the gym with my times on it. I think my final time was 12:08. So, minus 4 minutes of rest puts my time at 8:08. Slow. Slow. Slow. I'm having some pain in my right ankle, the last few times I've run. I really think it's time for some new running shoes or new orthotics, because I can feel it - it's just an over-pronation issue.

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Recipe time!!

I just finished off my last "mini breakfast quiche" for the week. I made them on Sunday and brought them to work for my breakfast all week long. Super easy and delicious! If you are paleo and don't do dairy, I'm sure you could modify them to exclude the cheese and cream. Perhaps add a couple more eggs.

Here's what they look like:

Mini Breakfast Quiche

6 Jumbo Eggs
1/4 cup heavy cream
4 oz Irish Cheddar, shredded (by weight)
1/2 carton sliced button mushrooms (think the cartons are 8 oz)
2 cups raw spinach, chopped
6 slices hormel uncured bacon
1/2 c diced white onion

Preheat oven to 325° Grease a regular size 12-muffin tin and set aside.

Cook bacon in skillet until crispy. Cool and crumble bacon into bits. In 1Tbsp of the bacon grease, saute onions, mushrooms and spinach. Drain off any excess liquid after veggies are tender. Mix veggies and bacon together in large bowl and allow to cool slightly. Add shredded cheese and toss to mix. Divide mixture evenly among muffin tins.

Mix eggs & cream and blend well. Add to muffin cups on top of veggie mixture. Cups will be about 2/3 full.

Bake for 17-18 minutes. Cool and store in a sealed container in the refrigerator.

Two quiches are plenty for a filling breakfast. Just reheat in the microwave for about 30-45 seconds and enjoy!

Each quiche approx:
125 calories
9 g fat
1.5 g Carb
8.5 g protein

Blah!

10-20 & 30 rep rounds for time of:

Burpees
Pull-ups

My time: 14:59

Pick two of the elements of CF that I am the slowest at, combine them and make them the WOD. And, there you have it. Of course, I finished last today. Of course. And if anyone finishes slower than that, I'll never know because I doubt they'd post their time on the CFJ website. Just let me think I'm last. Ha ha!!

Strength today was Wendler Bench press (deloading week...so, light)
5 @ 35
5 @ 45
5 @ 55

I'm excited for our people going to regionals this weekend! Good luck to them all. I hope they make it to the games!!

“DT”

5 rounds for time of:

12 Deadlifts (Men 155 lbs, Women 100 lbs)
9 Hang power cleans, (Men 155 lbs, Women 100 lbs)
6 Push jerks, (Men 155 lbs, Women 100 lbs)

My time: 14:34, 85#

Looking back at my notes for the last time we did this (9/23/09) I am glad I scaled from the beginning. Last time I tried RX and made 4 reps and had to drop weight, costing me time. Anyway, all the lifts felt pretty good today, although I noticed a few form issues with the hang power cleans. I'd much rather do a clean from the floor. I'd much rather do a squat clean. But that's just a preference...I don't get to write the WOD's. ;)

Tried to avoid the hook grip because I'm wanting to get over this tendonitis in my thumbs. But mid way through the WOD I had to use it. There was just no way of getting through it without using the hook grip.

Stength today was clean and jerk, or really more "your choice" of ground to overhead....squat clean, push press, power clean, push jerk...whatev. I chose squat cleans and push jerk.

rep scheme: 1-1-1-1-1
my loads: 65-75-85-95-100

Toes Through Rings

Something new to challenge my body and mind. Just what I needed. Ha ha! Toes through rings is just what it sounds like. You are hanging from gymnastics rings, and you swing your legs up, preferably keeping them straight, and put your toes through the rings. Breck thought it was easier than toes to bar, but I felt like I was way more winded with these. Could be just me.

WOD:

21-18-15-12 & 9 rep rounds for time of:
Toes through rings
Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time: 16:14, Rx

Strength today Wendler was Deadlifts (deloading week):

5 @ 85
5 @ 105
5 @ 125

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Here's an easy dinner recipe we had last night. It fits with just about any healthy way of eating. It's primal, it's paleo, and I'm sure it would fit in the Zone somehow if you wanted to count blocks:

Spicy Confetti Fish

Place tilapia fillets in a baking dish that has been sprayed with olive oil. (Get a Misto Olive Oil Sprayer if you don't have one!!) You can use any light flaky fish, such as orange roughy, flounder, sole...catfish would probably be ok too.


Then, mix the following ingredients together in a small bowl:

1 1/2 Tbsp Montreal Steak Seasoning
1 1/2 Tbsp Olive Oil
2 Tbsp Lemon Juice
1 small Red Onion - diced
2/3 c diced tomatoes
1 small can black olives - diced (can use the pre-chopped...they are just smaller cuts)
1-2 jalapeno peppers - chopped (You can use either fresh or pickled jalapenos, though fresh tastes better.)

Spoon this mixture over the fish.



Bake at 375° for about 20-25 minutes, or until the fish is flaky in the center of the fillet.

Snatch Pull

Started with Wendler Shoulder Press today. It is "deloading" week, so no heavy loads:

5 @ 35
5 @ 40
5 @ 45

Then our Strength WOD was "snatch pull".

5 @ 55
5 @ 65
5 @ 70
5 @ 85
5 @ 85


WOD:

5 Rounds for time of:

7 Power snatches (Men 95 lbs, Women 65 lbs)
15 Push-ups (Hands released at the bottom)

My time: 10:00 Rx

Started to scale to 55 because of pain in hands. I have major tendonitis in my thumbs, of all places, from using the hook grip so religiously. I didn't scale, and didn't use the hook grip and felt just fine!

"Grace"

30 Reps for time of:
Clean & jerk (Men 135 lbs, Women 95 lbs)

My time: 7:28 Rx

This was slow. But, for the 95 lb weight, this is a PR for me!! I left the gym feeling bad that I was so slow. I thought I had done 95 lbs last time, back in January, but it was only 85 lbs. Since coming to Jenks we have always used 85 lbs, until now. The new WOD books show 95 as Rx for women, so that's what we're doing. I'm cool with that. Just gotta get faster!

Anyway, I was going back through all my records for Grace and here's my history:

At CrossFit Jenks
1/19/11 - 5:32 @ 85 lbs
8/4/10 - 5:03 @ 85 lbs
2/12/10 - 4:39 @ 85 lbs
12/9/09 - 4:34 @ 85 lbs (this is what I've been calling my PR...)

At Health Zone/MPCF
9/3/09 - 7:52 @ 95 lbs
6/10/09 - 10:39 @ 95 lbs
3/31/09 - 15:48 @ 95 lbs (Complete with temper tantrum about what a ridiculous workout this was. Yet, somehow it became my favorite. Ha ha!)

*
Strength today was Back Squats, Wendler method

warm up sets
5 @ 70
5 @ 95
3 @ 110

work sets
5 @ 135
3 @ 155
4 @ 170

TGIF!!!

“Cindy”

As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

My rounds: 12 even
One round less than my PR...darn it!!

Running WOD:

400m - 2:04
200m - 0:55
400m - 2:08
200m - 0:56
400m - 2:10

(1 min of rest between each run.) Super slow today. Bleh. That'll teach me to drink wine on a week night, eh?

Strength WOD: Wendler Bench Press
(screwed up my numbers today....)

5 @ 35
5 @ 45
3 @ 55

5 @ 65
5 @ 75
5 @ 85

The humidity was horrible today, so this was a total sweat-fest. I was completely soaked by the end of Cindy (which we did last). We squeezed a lot in to an hour today, and really I didn't mind. I'm there to exercise, right? ;)

Nightmare WOD

Today is Brad Harris' birthday. He chose this WOD and then didn't have Breck announce it was his birthday. So I outed him on the CFJ website. ha ha ha! I'll teach you to be sneaky!

3 Rounds for time of:

800 Meter run
“The Bear Complex” (Men 135 lbs, Women 95 lbs)

There is a 10 burpee penalty every time the bar rests on the ground.

My time: 25:05, w/ 65 lbs
ran 1 round, rowed 2 rounds

During the first 800m run I didn't care for the lightening I saw, although it was distant. Neither did I care for the rain, which was increasing from sprinkles to rain...so then I rowed 1000m the next two rounds. Brad and Andy continued to run, in the pouring rain, with lightening. No thanks. I'm so glad I didn't go heavier on this workout. It would have taken me forever!

Tough workout, and worth getting out of bed for!

Love Kettlebells!

I was happy when I saw the posted WOD. I love kettlebells and never mind seeing them show up in a workout.

As many rounds as possible in 15 minutes of:

200 Meter run
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)

My round: 4 even, Rx

Strength this morning was Deadlifts, Wendler method

warm up sets:
5 @ 85
5 @ 105
3 @ 125

work sets:
5 @ 160
3 @ 180
10 @ 200

All lifts felt solid, form felt good. Legs felt like jell-o after that last set! Woooo!!! It's nice to lift heavy and not be scared of it anymore. Still, I don't want to get carried away. As much as I'm not really loving this Wendler program, I think it's just what I need.

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My time: 28:56 Rx, PR by 37 seconds!!

We were given a 30 minute time limit on this one again. I resisted the temptation to scale, and managed to pull off a PR today. The pull-ups took me forever. Last time we did this WOD I gave myself 7.5 min for each exercise and I got to 66 pull ups. I was at 67 this time and I kept going. I knew if I could get through the push ups by the 20 minute mark, I could make up time on the situps and squats. Sit ups took longer than I anticipated, and I had 5 minutes left to do the squats. Got through them in less than 4 and they were all full range, legit squats. Felt good to actually set a PR today!

Wendler Shoulder Press:

5 @ 35
5 @ 40
5 @ 45

5 @ 55
3 @ 60
3 @ 70

TGIF!

For time:

800 Meter run
50 Box jumps (Men 24” box, Women 20” box)
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Box jumps
15 Wall ball shots
20 Box jumps
10 Wall ball shots
800 Meter run

My time: 20:24
subbed step-ups for box jumps

My knees have been just killing me for several days now. Like waking me up in the middle of the night hurting. Tendonitis I'm sure. It'll pass, like it always does. Anyway, I was going to scale the runs to 400m but changed my mind. I need to run. Box jumps, however, I scaled to stepping and I'm glad I did.

Wendler Back Squats
warm up sets: 5 @ 70, 5 @ 95, 3 @ 115
work sets: 5 @ 125, 5 @ 145, 6 @ 160

Burpees...

For Time:

20 Shoulder to overhead (Men 185 lbs, Women 125 lbs)
40 Burpees

Partition as needed, any order.

My time: 8:07, used 85#
I did all 20 overheads and then the burpees.

After the WOD I just felt like running so I ran a mile. It was a beautiful morning. Wish I had the time to go run more, but I had to get to work.

Wendler Bench Press

warm up sets:
5 @ 35
5 @ 45
3 @ 55

work sets:
5 @ 65
5 @ 70
6 @ 80

Weak today. I'm so new to bench pressing, I'm not even sure I'm doing it right. Seems like I should be able to do more weight. I think I sold out on the 1 rep max whenever we did it because 100 isn't much. Hmm...

“Isabel”

For time:
30 Squat snatches (Men 135 lbs, Women 95 lbs)

My time: 11:45, w/75#

I got to the last lift and MISSED it! Damn..I was just shy of my October time of 11:26 - when I missed I looked at the clock and it said 11:24. Way to go! Ha ha! Still it was a good morning and a good workout because my form felt much improved over the last time we did this WOD.

Strength today was squat snatch, 1 rep every 2 min for 10 min

45-55-55-65-65-75-75-75-75-75

“Annie”

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

Double unders
Sit-ups (unanchored, abmat)

My time: 11:49 Rx, PR by 8 seconds!

Remember the old commercial for Loving Care hair color? "You're not getting older...you're getting better!" Ha ha! Well, today I got better by 8 seconds. Better is better, eh? I'll take it!

I actually have to thank Lori for being my competition today. I saw an opening to get ahead of her, if only my double-unders would cooperate and I pulled it off!! I managed to overtake her in the round of 20 and keep the lead. I beat her by only 11 seconds, and it was fun. I never beat anyone in the 5 am class! So, yay for starting the day off right!

*****
Deadlifts, Wendler method

warm up sets: 5 ea @ 85-105-125
work sets: 3 ea @ 150, 170 and 11 @ 190

“Angela”

Yep, I'm 48 today! Thanks to Breck for a fun birthday workout. It was tough, and I was slow, but I loved it!



3 Rounds for time of:

16 Dumbbell power cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
16 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
16 Pull-ups


My time: 19:23, Rx



I stole the pic from CFJenks website this morning. :)





Shoulder Press, Wendler Method:
5 ea @ 35-40-45
3 ea @ 55-65
4 @ 70

Back Squats!

Well, today I did the last workout of my 47th year. Monday I'll be 48. Yikes! It's just a number, right?

Today's strength was Back Squats, using the Wendler method. My 1RM is 200, so all my lifts are based on 90% of that, which is 180.

warm up sets: 5 ea @ 70, 90, 110
work sets: 5 ea @ 115, 135, 155

I maybe could have gone more reps on the 155 if it were not Friday. I'm burned out by Friday and not working at full capacity. But 5 is still respectable. I'll take it!

WOD:

As many rounds as possible in 12 minutes of:

5 Front squats (Men 185 lbs, Women 125 lbs)
10 Ring dips
20 Sit-ups (anchored with 10 lb plate behind head)

My rounds: 3 + 2 ring dips, used 95 lbs for squats

Had a few ring dips that were pretty good depth, but for the most part in this workout my ring dips were "ring dip attempts". Still, it feels better than the bar dips to me because I am learning to stablize myself on the rings and work the hollow body position far better than on the bars. I feel like I'm making progress on the rings.

TGIF!!!

Suck it up!!

Ok, so I had a bad attitude this morning. Thought I was trying to conceal it, but Brad called me out on it twice. Thanks Brad. ;)

I went through the Wendler bench press session and that kind of helped me wake up a bit, but I still wasn't feeling it. Just tired. Truthfully, burned out.

Anyway, Breck gave the option of scaling the workout to something like 25-20-15 if we didn't think we could complete the WOD in 20 minutes. And I was seriously considering it as he started the clock.

I whipped through the first 30 kettle bell swings in pretty good time, and then came the box jumps, and my negative internal voice telling me, "Scale to 20 box jumps and 10 pull ups". And no sooner than I thought it, I realized how absurd it was. I had no reason to scale. I am quite capable of doing this workout in under 20 minutes, even as slow as I am on box jumps.

Mid-way through the second round, an old favorite Beasty Boys song came on and I was all smiles and felt more energetic. It didn't help me go any faster, but it was just enough of a kick to get me through the WOD in under 20 minutes. So, this morning was a victory for me. A victory over negative attitudes and self doubt. Yay!!

WOD:
3 Rounds for time of:
30Kettlebell swings (Men 55 lbs, Women 35 lbs)
25 Box jumps (Men 24” box, Women 20” box)
20 Pull-ups

My time: 18:01 Rx

Wendeler bench press, based on 1RM of 100 lbs
5 @ 35, 5 @ 45, 3 @ 55
5 @ 65, 5 @ 70, 11 @ 75

Blurred Vision

Somehow I managed to miss the "run" part of this workout when I looked at my iphone this morning through my sleepy, blurry eyes. I was stunned when I discovered we were actually going to run a mile. Ha ha. It's like waking up in a new world every day with me.

Each for time of:

2000 Meter row
1600 Meter run

My times: row - 9:12.2, run- 10:30

In the warmup today we practiced rope climbs, hand stand walking (ha!) and muscle ups or sub for ring dips. I did ring dips, which I have to say, I'm getting a teeny tiny bit deeper on them so I'm making progress!

"Jeremy"

In honor of “Jeremy”

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats (Men 95 lbs, Women 65 lbs)
Burpees

My time: 10:09 Rx (PR by over a minute!!)

8/12/10: 11:18 Rx
3/5/09: 12:18

It's nice to set a new PR every now and then, and fun to look back at my slower times. Doesn't happen a lot these days, but it's so encouraging when it happens. I was trying like heck to beat Lori today, and I caught her on the OHS every time, but she beat me on the burpees. I claim old age as a handicap. Ha ha!

Wendler Deadlifts

DL based on 235 1rm

warm ups
5 @ 85
5 @ 105
3 @ 125

work sets
5 @ 135
5 @ 155
9 @ 180

Wendler?

We started a new thing today, I think it's called Wendler something like that...anyway, it's just a different rep scheme for different lifts where you use smaller percentages of your 1RM to gain strength over time. We did shoulder press today.

So I think my 1RM shoulder press is 85

5 @ 35 lbs (40%)
5 @ 40 lbs (ok...I forgot the percentages on these...geez)
3 @ 45
5 @ 50
5 @ 55
5 @ 60

And then we did some gymnastics stuff -pull ups, dips, hspu

And then the WOD

3 Rounds for time of:

15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
30 Push-ups (Hands released at the bottom)

My time: 10:12 Rx

Slow as death. I'm sure my drunken binge in Eureka Springs didn't help me this morning. After my impending birthday celebration this weekend, I'm gonna have to be on the wagon for a while. Whew!!