My Kind of WOD

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

Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sit-ups (feet anchored, abmat, non-mil)

My time: 12:59 Rx

I love this WOD! Love Kettlebells. Love Sit-ups. Love it! I did the first round completely unbroken. The round of 40, I did 17 and then 23 on the KBS (?!), then on the 30, I broke it up I think 15 & 15. The rest were unbroken. Had a couple rest stops in the sit-ups to adjust my abmat, which cost me some time. I was trying SO hard to catch up to Andy, but finished 10 seconds slower. Anyway, I totally loved this WOD and it felt awesome to push myself.

Wendler Bench Press:
5 @ 35
5 @ 40
5 @ 45

5 @ 65
5 @ 75
10 @ 80

Cardio Blast!

5 Rounds, each for time of:

500 Meter row
Rest 5 minutes between each round.

My times:

2:11.6
2.17.7
2:14.0
2:12.1
2:20.1

Running WOD - 1 min rest between each interval:

400 m 2:00
200 m 0:55
400 m 2:15
200 m 0:55
400 m 2:12

Slow day for me on both running and rowing. Felt good though!

Not So Chipper!

Ugh...this is one chipper I don't ever want to see again. It was just brutal to the point that the Double Unders were a relief! And anyone who knows me knows I'm horrible at double unders.

15 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
30 Toes to bar
15 Dumbbell thrusters
30 Box jumps (Men 24” box, Women 20” box)
15 Muscle ups (Sub: 15 HSPU, 15 KBS men 70#, women 45 #)
30 Burpees
15 Dumbbell squat clean to thruster (clusters)
30 Double unders

My time: 26:44, rx weight
subbed as noted above for muscle ups

I went into this thinking it would take a minimum of a half hour. So I should be happy, right? WRONG!!! The weight of these dumbbells was just a tad much for me today. I mean, I know I did them, but I seriously contemplated taking a DNF somewhere around the 2nd "cluster". I kept promising myself "on the next rep you can just do a thruster". But when you're putting the dumbbells down every single time, you've might as well squat clean them anyway, right? Yeah...so I did. Very tough WOD!

Wendler Deadlifts

Upped my training max to 220 this week

Warm ups @ 40% 50% and 60%
5 ea @90 & 110
3 @ 130

Work sets @ 65% 75% and 85%

5 @ 145
5 @ 175
10 @ 200

I royally screwed this up somehow. These loads I lifted were nowhere near what they should have been - I went a bit heavier than I should have. (should have done 145, 165 & 190. As my dad used to say: I'm too poor to pay attention! Ha!

"Fran"

21-15-9

Thrusters (65 lbs)
Pull ups

My time: 11:26, Rx

Slowest
Fran
Ever!

I was feeling every bit of bad nutritional choices I have made in the past few days. Beer & Pizza, Ice cream, more beer, sausage rolls. Yeah...I know. What was I thinking? I'm back on track today, strict Primal. I can't believe how poorly I did on this workout today. Way too much resting, way too much breathing and gasping for air.

Wendler Shoulder Press:
warm ups: 5 ea @ 35-40-45
work sets: 5 ea @ 55-65 and 4 @ 70
Felt really weak this morning. Should have been able to get 5 reps at 70.

“Andrewski”

Birthday WOD for Andy. Not sure why he had to go for the year he was born instead of his age on the snatches. But, I have to admit it was a good workout, even scaled!

For time:
6 Muscle-ups
2400 Meter run
73 Hang power snatch (Men 75 lbs, Women 55 lbs)

My time: 25:53, modified


Subbed 12 pull ups and 12 ring dips for the muscle ups. Scaled to 42 lbs on the snatches. I've been scaling a lot lately and I'm just listening to my body. Not going to feel guilty about it or any of those head games. Just doing what I've gotta do! I'm still getting an excellent workout.

Wendler back squats (deloading)

5 ea @ 75-95-110

CrossFit Jenks Pool Party tomorrow at my house! Should be a good time.

TGIF!!

“2-fer-1s”

When I was a kid (back when you could roam around for miles and not worry about murder and rape and all the bad stuff going on today) my sisters and I would hang out with our friends all day going wherever we wanted to go, doing whatever we wanted to do. A lot of times we would take a walk to Dixie's, the local "five & dime" (to those of you who have never experienced these old family run stores, you missed out!). Dixie's had everything from hardware, to dishes to greeting cards and then some.

But we weren't there for any of that stuff....we were in it just for the candy.

Mostly we went for what we called "2-fer's", that is two pieces of candy for a penny! The more candy you could get in your little brown paper sack, the better. Spend a quarter and you've got 50 pieces of yummy, sugary, chocolatey goodness to last you a day or two, depending on your sugar addiction and self control.

So when I saw "2-fer-1's" posted along with the word Wallball, I was more than a little afraid. As we know, in CrossFit, rarely is anything a freebie, or any easier than normal. And of course these 2-fer-1's were incredibly challenging, especially to the uncoordinated, such as myself.

I repeatedly told myself throughout the WOD "do one more and you can just go to regular wallball shots...just do one more". And that false promise to myself somehow managed to get me through the entire workout doing 2-fer-1's.

What IS a 2-fer-1 wallball, you ask? Well, if you're a CFJ member and you went to class today, you know. For the rest of you, it is a wallball shot with an extra squat thrown in BEFORE the ball bounces back off the wall into your hands. Takes some coordination, for sure. Oh, and they're not nearly as sweet as 2-fer-1 candy!

WOD
3 rounds for time of:

50 Double-unders
25 Wallball , (Men 20 lb ball, Women 14 lb ball)

My time: 19:58 Rx-ish
(I had a couple of "regular" wallball shots by accident, just because my second squat wasn't deep enough...but the effort was definitely there!!)

warm up:
1 min double unders: 25
2 min push ups : 31
2 min sit ups: 61
Max set pull ups: 9
Dips – just practiced

Wendler Bench Press (deloading)
5 ea @ 35-45-55

Squat Snatch

Started off the morning with squat snatches, one every 2 minutes for 20 minutes, or if you were going light and working on form, 1 every minute for 20 minutes. I went light and worked on form, so I did 20 lifts at 55 lbs. Had about 3 that felt perfect. Such a technical lift, but when you nail it you know it!

Then, this cruel little WOD:

3 Rounds for total reps of:

Each round is exactly 5 minutes:

400 Meter run
30 Box jumps (Men 24″ box, Women 20″ box)
Max rep squat snatch (Men 135 lbs, Women 95 lbs)

Rest 1 minute between round

Score is total # of squat snatches.

My score: 13 Squat Snatches, using 55 lbs

On box jump #18 in round 2 I started doing step-ups rather than jumps because it's faster for me and I wanted to get the benefit of the lifts in, as well. This strategy worked for me, in that I was able to get a decent number of lifts each round. I would have had one more lift, but my very first one in the first round, I accidentally did a power snatch, and didn't squat it. Oh well, it was exercise!!!

Another fun one...

As many rounds as possible in 12 minutes of:

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

My rounds: 4 + 4 plu

This WOD was fun! My grip started to go in the 3rd round of kettlebells, and my pull ups were slow, but it was still fun. I always enjoy kettlebells. I was particularly proud of my efforts today on HSPU. I am still doing modified with two abmats, but I touched my head to the abmat every single time today! That's progress for me!

The warm-up was a good variety this morning. Agility drills, OHS with the bar, hang power snatches and then a drill with presses. 65 lbs for women, as many strict shoulder presses as you can do, then into push presses, max out on those and then push press, max out on those. I got 6, 6 and 4. Meh...not horrible but certainly not anything incredible.

Wendler Deadlift (deloading)
5 @ 85
5 @ 110
5 @ 130

“Elizabeth”

21-15 & 9 rep rounds for time of:

Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips

My time: 19:01, Rx*

*I used the Rx weight of 95 lbs on the squat cleans and I was doing ring dips. My ring dips start out with decent depth, though not completely "legit" (I'm working on it!), but they end up being about an inch and a half depth by the end.

We have previously had this "as Rx" at 85 lbs. This heavier weight of 95 on the squat cleans really slowed me down. I can do a 95 lb squat clean no problem...not anywhere close to a PR weight for me. But stringing that many of them together really takes the wind out of my sails! Squat clean is actually one of my favorite lifts. I had two lifts in the workout that didn't feel solid. One I had the bar out too far in front of me and it pulled me forward onto my toes. The other, I just had a funny grip and didn't release it properly and the whole lift just felt awkward. No misses, though, which is awesome!!

Wendler Push Press, deloading week:
5 ea @ 35-40-45

We also did Split Jerks for a strength component today:
rep scheme: 3-3-3-3-3
my loads: 65-75-80-85-90

“Gwen”

Clean & Jerk 15-12-9 reps

Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.

My Load: 75 lbs - no fouls

So, I looked this up to compare to the one other time I've done it. That was on December 24, 2009. I used 42 lbs for the 15 & 12 and then 52 for the 9 reps. So, today is a 20+ lb PR for me! I was going to go lighter and, my dear friend B encouraged me to do 75 lbs. I'm so glad she's pushing me again. I swear I get stronger and faster with her around!

Back squats were tough this morning. I feel like I'm getting weaker on them, but I guess it's just like racing, you gotta trust your tires! I'll trust the system, the coach, the method...we'll see eventually if I'm getting stronger.

Wendler Back Squats

warm up sets:
5 @ 75
5 @ 95
3 @ 110

work sets
5 @ 140
3 @ 160
2 @ 175

TGIF!!!!

Fun workout!

3 Rounds for time of:

400 Meter run
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
20 Toes to bar

My time: 20:29*
*rowed 500m each round instead of run due to lightening/rain

I really enjoyed this workout for some reason. I was feeling really strong and full of energy this morning.

Wendler Bench Press

warm ups:
5 @ 35
5 @ 45
5 @ 55

work sets:
5 @ 70
3 @ 80
5 @ 90

“Stowers”

6 Rounds for time of:

15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
7 Power snatch (Men 115 lbs, Women 80 lbs)
9 Ring dips

My time: 19:35, scaled to 55# on snatches

This workout was just as tough as I thought it would be! I figured 30 minutes. Had I gone as prescribed on the weight for snatches, it would have been every bit of 30 minutes. Oh, and my ring dips sucked...

However, it was a great workout, and once I recovered (about an hour later) I felt awesome! This is one of those "I love CrossFit" days for sure!!

“Diane”

Three rounds, 21-15- and 9 reps, for time of:

Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups

My time: 8:42, Rx weight, but modified HSPU - head to 2 abmats

Really need to work on HSPU. Need to learn how to kick out of a headstand. My head touched the abmat the majority of the time on the 15 & 9 rep rounds, but for some reason on the 21 I was hesitant, and Breck had just lectured us on "really" getting to our target. I failed on that one!!

Deadlifts felt good today, though I was unable to do them unbroken in the workout. So close...

Wendler Deadlifts:

warm up sets
5 @ 85
5 @ 110
5 @ 130

work sets
5 @ 160
3 @ 185
9 @ 205

Feeling stronger but I won't know until we try a 1 rep max again...hope this is working!

More Chest-to-Bar

As many rounds as possible in 15 minutes of:

200 Meter run
7 Dumbbell thrusters
7 Chest to bar pull-ups

My rounds: 4 + 3 thrusters

I chose 25 lb dumbbells, and did chest to bar pullups. They slow me down more so than regular pullups because I have to re-set between each one. Well, I did have some "two consecutive" sets. Whoop! :)

Wendler Shoulder Press

5 @ 35
5 @ 40
3 @ 45

5 @ 55
3 @ 65
5 @ 70

TGIF!

Took the day off to spend with my husband for our 5th anniversary, but like a truly addicted CrossFitter, I got up at 4:30 am and went in to work out! ;)

5 Rounds for time of:

20 Box jumps (Men 24” box, Women 20” box)
10 Push press (Men 115 lbs, Women 80 lbs)

My time: 8:11, scaled to 65 lbs and stepped the box jumps

My body just needs a break! I listened to it this morning and scaled down.

Back squats were tough and I only got two reps on my max load of 170. Of course this was using the Wendler method, but I don't have my numbers written down.

Highs & Lows

One thing I've learned in 3+ years of CrossFit is that you're going to have highs and lows. Peaks & valleys That's just the way life is. Sometimes everything is just right. Nutrition, sleep, mindset are all great and working together and you feel strong and fast and you're setting PR's or at least feeling accomplished at the end of a WOD.

And then there are those times when you feel weak, you feel less than 100% mentally or physically, you had a setback with your nutrition, or you slept poorly, and you feel it for days in your workouts. It happens, and you just move on. Can't let it get you down.

Today was a valley for me. My shins and ankles are absolutely killing me from the double unders yesterday and running was pure torture. I was slower than last week on our running WOD, but I got through it. Bench press wasn't a big deal, really, but I only got 4 reps on my max set.

But the up side is, I know if I'm in a valley right now, there are peaks ahead!!

WOD:

3 Rounds for time of:
5 Muscle ups
10 Burpees
15 Kettlebell swings (Men 70 lbs, Women 45 lbs)

My time: 13:25, subbed 10 Plu & 10 Ring dips for muscle ups. Rx KB weight

Running WOD

400m 2:03
200m 0:55
400m 2:07
200m 0:53
400m 2:03

Total run time: 12:03

Wendler Bench Press

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

work sets
3 @ 70
3 @ 80
4 @ 90

Great workout this morning!!

Very tough cardio workout this morning, but I needed it! I wish I was better at double unders, but there was a day when I had decided I'd "never be able to do them" and I managed 275 of them today, so there!! :)

As many rounds as possible in 20 minutes of:

100 Double unders
400 Meter run

My total: 2 rounds + 75 doubles

Strength today was FUN! We did the Thruster Ladder that they are doing at Regionals. Of course, I had to modify. The Regionals WOD starts with the women's weight at 105. Uh, yeah, not so much. Still, it was a great workout!

Here are my loads:

65-70-75-80-85-90-95-100-105-110

I stepped out on the 110 with my left foot. I could have kept going up in weight probably a few more lifts, even though it was a foul according to the Games Standards, but I figured 10 good lifts was plenty before the WOD.

Northeast Regional Event 1 - from 2010(?)

Three rounds, 21-15- and 9 reps, for time of:

Overhead squat (Men 135 lbs, Women 95 lbs)
Chest to bar pull-ups

My time: 15:22
scaled to 70 lbs, did chest to bar pull-ups

This was a compare to workout for June 7 of last year. June 7 last year I was in Jamaica, in a bikini, probably drinking a mimosa for breakfast, so really there is no comparison! Jamaica totally wins, hands down!

The weight for the OHS in this workout is just ridiculous. I could have done it, but it would have been in sets of maybe 3 or 4 and would have taken me at least a half hour. In the interest of time, sanity, and not ruining a shoulder I scaled to 70 and still got a really good workout.

Wendler Deadlifts:

warm up sets:
5 @ 85
5 @ 110
3 @ 130

work sets:
3 @ 150
3 @ 170
10 @ 190

Still not loving this Wendler method. I just feel rushed and frustrated with it. Is it making me stronger? Maybe...probably. We'll see at some point. Not sure if I've ever done 10 reps at 190 before, so I guess that's something. I don't know at what point in the program we actually try a 1 rep max. Hmm...

2011 CrossFit Games Regional Workout 6

For time:

Row 20 calories
30 Burpees
Two-arm dumbbell ground-to-overhead, 40 reps (Men 45 lb dumbbells, Women 35 lb dumbbells)
50 Toes to bar
100 foot Walking lunge with 45lb plate for men and 25 lb plate for women held overhead
150 foot Sprint

My time: 23:36 w/ 25lb dumbbells (pretty sure this is what was written on the whiteboard)

TOUGH workout. Holy moly!!! The thing that ate up my time was not the burpees, but the dumbbells. Toes to bar took a while, but simply because my grip was gone after about 20. I have nothing but the utmost respect and admiration for anyone who did this in the regionals with those prescribed weights. Crazy fit, they are!!

TGIF!

Seriously, I'm SO thankful today is Friday!! Even though I didn't work out on Monday, I am just beat from this week's workouts. And yet, somehow I managed to pull off a small PR today on this running workout! It was 100% mental - the things I said to myself during the run made the difference.

Running WOD

400 m 1:47
200 m 0:50
400 m 1:54
200 m 0:49
400 m 1:57

total time 11:17
total run time 7:17 PR of 3 seconds (Previous PR was 7/30/10)


Strength today was Wendler deadlifts

Warm up sets:
5 @ 85
5 @ 110
5 @ 125

Work sets:
5 @ 140
5 @ 165
11 @ 185

(I think those are right. I'm sure the last work set is right but the others...my memory is a fog!)

And then, the WOD:

3 Rounds for time of:
25 Burpees
50 Sit-ups

My time: 18:14

This took me forever! During the first set of burpees, I had major issues with being light headed but I just pushed through. Round three, during the burpees, I really thought I was going to throw up...I could feel it coming up the back of my throat. I just choked it back down and kept going.

What a TOUGH morning this was, but it was all worth it when I realized I had a small PR on the running. It's the little things...

TGIF!

“Nicole”

As many rounds as possible in 20 minutes of:

400 Meter run
Max rep pull-ups

My score: 5 rounds + 51 pull ups

I was only 5 pull ups shy of my PR today. And now that I reflect, I was running so slowly - if I had run faster I could have easily hit a PR today. I've got to get my mind right with the running. I know I can run faster than I have been, but when I'm out there in the middle of it, I have a tough time making myself just push harder and gut it out. Must work on this weakness!!!

Wendler Bench Press

warm ups: 5 @ 35, 5 @ 45, 3 @ 55
work sets: 5 @ 65, 5 @ 75, 7 @ 80

“J.T.”

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

My time: 14:07, mod hspu & shallow ring dips

My best time on this workout so far, but since I'm not doing it Rx I hesitate to call it a PR. Sounds silly. Ha ha!

Wendler Back Squats today:

warm ups:
5@70
5@90
2@ 110

Work sets:
5@125
5@ 140
5 @ 160

(I think those numbers are right. Memory loss is a terrible thing!)

Busy day at work...no time to blog much. Just wanted to get this written down.