Friday, July 29, 2011

“The Mona Lisa”

Happy Birthday to Lisa! Nice workout!

50 Rounds for time of:
The Bear Complex Sequence
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
(Men 95 lbs, Women 65 lbs)

Athletes must complete the full sequence of the bear complex without the bar resting on the ground or the round does not count.

My time: 23:05, Rx

This workout kicked my butt. I started off trying to go as fast as I could for the first several sets, and that was a huge mistake. I got so winded! I think if you try to go the same pace you would normally do on The Bear, you'd be much better off. I wanted to quit at 30 rounds. But I gutted it out and I'm glad I did. I can't imagine how crappy I'd feel if I had just quit.

Wendler back squats - went light today - low back pain from deadlift mistake on tuesday. Just being careful!

I have been totally consumed with the CrossFit Games this morning. Makes me love CrossFit all that much more. Linda Berry did awesome in her first heat and I'll be willing to bet she does great in the rest of the WODs. Go Linda!!!!!!!

Thursday, July 28, 2011

Don't Forget Your Gloves!

I walked out of the house without my gloves this morning. My tender little baby hands did not like pull ups without gloves. Ha! I know, I am the anti-badass, right?

I wear gloves. It's a thing. All the cool kids are doing it!!


3 Rounds for max reps of:

1 Minute of pull-ups
1 Minute of box jumps (Men 24″ box, Women 20″ box)
1 Minute of push-ups (Hands released at the bottom)
1 Minute of double unders
1 Minute of sit-ups (anchored with hands touching floor at the bottom and hands touching anchors at the top, no abmat)
1 Minute of rest

My total reps: 268

here's how it breaks down

PLU: 8 - 10 - 9
BX: 15-15-13
P/U: 17-17-17
DU: 18-19-15
SU: 30-33-32

As you can see, the sit-ups were the only thing that saved me from an embarrassingly low score. It's low enough, but the sit-ups are my saving grace. If I had my damn gloves, I could have easily doubled my pull up numbers. Everything else would have remained exactly the same. But it was a fun workout, any way you look at it.

SO...are YOU entering the Warrior Dash? Have you ever done one?
check it out

Wednesday, July 27, 2011


3 Rounds for time of:

15 Handstand push-ups
15 Power cleans (Men 155 lbs, Women 105 lbs)

My time: 15:29, Rx weight, 2 abmats for HSPU

I saw this workout posted and I was pretty excited about it. I needed some heavy lifting today. I needed to feel strong today.

I had a few lifts that were kind of sloppy with not releasing my grip fast enough, but all in all, my lifts felt pretty solid throughout the workout. My handstand pushups are getting SO much better. I'm touching the abmat every time, actually think I'm ready to go to just one abmat now.

Last year when we did this one I used 95 lbs, which was prescribed, and my time was 1:02 faster than today. So, not too shabby considering I lifted 450 more pounds, over all today and my HSPU are greatly improved.

Tuesday, July 26, 2011

Paying for my sins...

Tough day at CFJ for me. I spent last Thursday through Sunday, partying like I'm in my twenties. I'm not in my twenties by a long shot!! And I am feeling it today. I took a "recovery" day yesterday with good nutrition and no alcohol, but I'm still feeling all the bad stuff from last week. This workout kicked my butt!!

50 Reps for time of:

Dumbbell burpee complex
(With dumbbells do a push-up, squat clean, thruster complex)

Post dumbbell load and time to responses.

My time: 19:43, with 25 lb dumbbells

Wendler Deadlift

warm up sets:
5 @ 90
5 @ 110
3 @ 130

work sets:
5 @ 145
5 @ 170
5 @ 190

Wednesday, July 20, 2011

Lots of Fun!

3 Rounds for max reps of:

45 Seconds of max rep thrusters (Men 95 lbs, Women 65 lbs)
15 Seconds rest
45 Seconds of max rep burpees
15 Seconds rest
45 Seconds of max rep sumo deadlift high pulls (Men 95 lbs, Women 65 lbs)
15 Seconds rest

My total reps: 79, Rx

This was a really fun workout. It's nice to have something different thrown at you every single day. And I enjoyed not doing any Wendler anything today. Wednesday is becoming my favorite WOD day.

The warm-up included rope climbs, HSPU or hand stand hold, and toes to bar max set. I suggested a Master's division today for those of us 45+.

Here are my numbers:

Hand stand hold - 1:17
Toes to bar - 15
Rope climbs 1/4 of the rope ( ha ha ha - I got about 3 feet off the ground and chickened out)

Fun morning!!

Tuesday, July 19, 2011


3 Rounds for time of:

45 Double unders
45 Box jumps (Men 24” box, Women 20” box)

My time: 17:33 Rx

Had one unbroken set of 20 double unders - PR!! Yay! Other than that, the box jumps just kill my time. Still, this was a good workout!!

Deadlifts (de-loading week)

5 @ 85
5 @ 110
3 @ 130

we used the snatch grip for these today - felt a little odd, but it was nice to do something different.

Monday, July 18, 2011


Woke up sick this morning - super nauseated. Went to the gym anyway because I'm always nauseated. But this is something more than my usual every day nausea. During the warm up I had to run to the bathroom and throw up a little. I think food poisoning may be the culprit. Stayed and did the workout, and managed not to puke any more. I'm still feeling horrible now, but at least I got in a workout. I would love to do this one as Rx - but I was just too weak today!! Whatever this is, I hope it passes in a hurry!

3 Rounds for time of:

5 Power cleans (Men 185 lbs, Women 125 lbs)
5 Front squats (Men 185 lbs, Women 125 lbs)
5 Jerks (Men 185 lbs, Women 125 lbs)

My time: 5:19, w/ 85#

Friday, July 15, 2011

Fun Friday!


Row 2K

My time: 9:36.3

I wanted to beat B's time but I wasn't sure what it was, because she rowed while I was bench pressing so I didn't see her time. Turns out she beat me by 9/10 of a second!

Running WOD: 400/200/400/200/400 with a minute rest between each.

I wrote down my times and then proceeded to leave them at the gym. My total run time was 12:18. Horribly slow, but was giving it all I had.

Wendler Bench Press:

warm ups: 5/5/3 @ 35/45/55
work sets:
5 @ 70
3 @ 80
3 @ 90

Thursday, July 14, 2011

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

My time: 20:02 (Well, obviously not Rx!!)
Kipping pullups and used 2 abmats for HSPU

Tough workout. Had a blister that tore, but no biggie. I'm ready for FUN FRIDAY!!!

Wendler Back Squats:

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

work sets
5 @ 140
3 @ 160
3 @ 175

Wednesday, July 13, 2011

More running...

For time:

Run 800 meters
30 Snatches
Run 800 meters

Post load and total time to comments.

My time: 18:39, 55#

My running is just ridiculous. My first 800 was 5:15. Of course, I guess that's not horrible "for me" - its a 10:30 mile. I know that's abysmally slow, but for me not bad. I just feel so sluggish. I'm sure it's last week's food and stress and lack of sleep doing me in. But, the fun part of this WOD was the snatches. They just felt great and I think my form was pretty good on most of them. I did full squat snatches rather than power snatch - which was an option.

And, our strength today was squat snatch, 1 lift every min for 15 min. I stayed with 55# throughout, to work on my form.

Tuesday, July 12, 2011

Observations on Obesity

One does not need to look far these days to notice the astounding number of grossly obese people in our population. I don't understand how a person goes from just a few extra pounds to huge rolls of billowing fat, bursting at the seams of their clothes, limiting their range of motion and making it difficult to breathe. How do you just give up and accept that as your state of being? How do you cross that line?

Last week during my vacation, I allowed myself some "conventional" foods and a little extra alcohol. After all, it's vacation. Time to let loose, indulge a little. I figure I might pick up a couple of pounds, but I'll take it right back off as soon as I return to my reasonable, normal eating habits. I would never let it get past that - just a week of indulgence is plenty! Just a couple of pounds is manageable and easy to take off.

My husband was recently in the hospital, and I noticed that about 80% of the staff (nurses, orderlies, etc.) were obese. These people are trained in how to care for the human body, but the information seems lost on them.

One lady in the admissions office was so obese, her eyes were squished almost shut from the fat on her face. It made me sick and sad and astounded that someone could get up day after day after day and accept that as "normal". I watched as she paid for a pizza delivery of about 10 pizzas, and the rest of her obese co-workers came up to retrieve it. I don't understand it how you look like that and continue to eat the very things that are making you that way. I wanted to jump up and scream "DON'T EAT THAT - IT'S KILLING YOU!!!" But I kept my mouth shut and just felt sad for them.

Sad...because it's so easy to eat right and exercise. Sad because they don't care enough about their own well being to change a few simple things and better their lives - heck extend their lives! I know for someone that big it would be a long process to get rid of the fat, but anyone can do it. Anyone can choose to eat the right things and exercise. I just wonder why they don't. I wonder how they came to a point of acceptance with being the size of a Smart Car.

I wonder if there will ever come a day in our society when this trend begins to reverse itself? I certainly hope so. I try to set an example with my coworkers, and there are a couple of people who "get it". Even if just one of them gets it, it's worth them laughing at me when I reject the donuts and brownies.

Good health is there for the taking, if only people would open their minds and make the right choices!


run 800 m
30 muscle ups
run 800m

(I subbed 45 pull ups and 45 hspu, split into 3 rounds of 15 each)

My time: 24:30

wendler deadlift - max set of 5 @ 200

Monday, July 11, 2011

Vacation Gone Bad

Ugh. So, my vacation turned out to be a stress filled week, despite my best efforts to drown away reality in a sea of beer, frozen tropical beverages, and un-primal fare. Won't go into huge details other than to say I MISSED CROSSFIT.

I realized mid-week how grounded CrossFit keeps me. It is an hour a day of sanity. Yes I just said that. At CrossFit, I cannot afford to focus on anything other than the workout. It is a place for me to check my troubles at the door and just be physical for a while. Some days this is harder than others, but I realize now how important it is for me to have this one hour a day to scream and push and pull and jump and run and give 100% physically.

Today's WOD

For time:
Run 800 meters
30 Clean and Jerk
Run 800 meters

Post load and total time to responses.

My time: 22:27, 85#

I was last. I was super slow. Results of stress, insomnia, poor eating and drinking. But I thoroughly enjoyed every second with that barbell in my hands. With every clean, every jerk, every step of running I could feel the tension and stress leaving my body, if only for a while.

Friday, July 1, 2011


10 Rounds for time of - OR - AMRAP in 15 min of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

My rounds in 15 min: 7 + 1 c&j

A nice end to a tough week. I'm so sore from kettlebells yesterday. I love it!!! I figured I would be able to get 7 rounds on this workout in 15 min and I was pretty accurate. When we did it last November, I did 10 rounds in 22 something.

Wendler Back Squats
5 @ 75
5 @ 95
5 @ 110

5 @ 120
5 @ 140
5 @ 160

Didn't go for more than 5 on the 160 today, saving my energy for the WOD

Clean & Jerks:
5 @ 65
3 @ 75
2 @ 85
1 @ 95
1 @ 100
1 @ 105