Crazy Workout!!

3 Rounds for time of:

10 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
20 Dumbbell push press
30 Lateral jumps over bench

My time: 13:48, not rx at all

I started out thinking I would do this as Rx'd. Then I realized that doing squat cleans with those heavy DB's, there was no way I'd be doing lateral jumps over the bench when my legs start to fatigue. I was able to do them in the warm up, but it was a close call a few times and I wasn't even exhausted yet. So...I decided to jump over a barbell, and still do the Rx weights.

Well, well, well. I got into the workout, did 10 squat cleans, and then struggled to lock out on the second push press, so I scaled to 20# weights. Still a tough WOD and still kicked my butt! Whew!!!

Wendler Shoulder Press
warm up sets: 5-5-3 @ 35-40-45
work sets: 3-3-3 @ 60-70-80

Had to fight for that third rep at 80. Wow!!!

TGIF!!

Fun Friday again! Finally a WOD that was right up my alley. Oh, I wasn't lightning fast or anything, but I felt like I had a pretty respectable time on it. It helps that I love deadlifts and I don't mind toes-to-bar. :)

5 Rounds for time of:

15 Deadlifts (Men 185 lbs, Women 125 lbs)
15 Toes to bar

My time: 13:57, Rx

First round of deadlifts unbroken, the rest were broken 10/5. Not a bad ending to a week where I started out feeling like I should quit. I love CrossFit so much, I really don't think I'll ever quit.

Wendler Back Squats
warm up sets: 5 ea @ 75, 95, 110
work sets: 5 ea @ 115, 135, 155

No scaling today!

3 Rounds for time of:

400 Meter run (2 laps around retention pond)
15 Dumbbell ground to overhead (Men 45 lb dumbbells, Women 30 lb dumbbells)
15 Burpees (jump onto bumper plate)

My time: 24:32, Rx!

When we started out this morning choosing our dumbbells for the WOD, I picked up the 30's and did the 5 reps to test them out. All I could think was, "These are sooo heavy!! (<----in my best whiner-crybaby voice). So I put them away and got 25's. I'm scaling. Well, about half way through the strength workout (which we do before the WOD), I started feeling like a slacker about my plan to scale. What was I thinking? Why would I scale? I can do 30 lb dumbbells! I love dumbbell workouts!! And just like that, I talked myself back into doing the prescribed weight.

Sometimes the mental gymnastics I do are more taxing than the actual workouts. It's tough to be me some days. ;)

I ended up actually loving the workout, and managed to finish under the 25 minute mark.

Wendler Bench Press
warm ups: 5 ea @ 40, 50, 60
work sets: 5 ea @ 65, 75, 80 (should have been 85)

Ok, that's better.

For time:

50 Wall-ball shots (Men 20 lb ball, Women 14 lb ball)
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

I scaled this one today so I could push myself and not feel so defeated. It really made a difference. Here's what I did:

30 Wall-ball shots (14 lb ball)
30 Pull-ups
20 Wall-ball shots
20 Pull-ups
10 Wall-ball shots
10 Pull-ups

My time: 13:57

I think I had more fun watching Anthony and Andy competing to finish first. I actually only paid attention to their last set of pullups. It was so close. But Anthony was keeping a close eye on Andy and staying a rep or two ahead of him. Every time Andy would drop from the bar, Anthony did too, but he always made sure to get back on it before Andy did. I think they ended up with like a 3 second difference - Anthony won it. Pretty entertaining. ;)

*****

Today's strength component was Snatch Balance. And I actually set a new PR! Yay!

5 @ 40
3 @ 45
2 @ 55
1 @ 65
1 @ 75
1 @ 85 (pr!)

A much better day today, not so discouraged and I felt like I had a really decent workout.

WTF?

Originally posted as 5 Rounds for time of, but for those of us in the "slow kids" category, it was a 20 min AMRAP.

40 Double-unders
30 Box jumps (Men 24” box, Women 20” box)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My rounds: 5 reps short of 3 rounds, as Rx

Ok, really? Am I that damn slow? What has happened to my double-under skills? I was doing so well, but the last month they're just gone. History. Vanished. It's like I'm starting all over. I'm glad we weren't doing Annie. I would never have finished.

I honestly felt like just giving up today. But I can't do that. I can do all these skills, and I guess I just need to accept that I'm slow some days.

Wendler Deadlift - went to training max of 235, which is my original 1 rep max.

Cant' remember all my lift numbers now. Hmm...

Off Road Running

5 Rounds for time of:

200 Meter run (run around retention pond)
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
10 Thrusters (Men 95 lbs, Women 65 lbs)

My time: 22:28, Rx


I detest running around that damn retention pond. At the beginning of the run, as you leave the pavement, there is a railroad tie buried not quite flush with the ground. Three times I twisted my ankle on it! The last two rounds I walked the grassy portion instead of running - so many places to screw up, and I don't need an injury! I exceeded the 20 min time limit on this one. Bummer, huh? Oh well, I finished the workout and that's all that matters to me. Although I was much slower than I wanted to be, this was still a good workout.

Wendler Shoulder Press

Increased my training max to 85 lbs, which is 5 lbs over my original 1 rep max of 80. So, I guess I'm seeing improvements?

Warm up sets:
5 ea @ 35-40-45

Work Sets:
5 ea @ 55-65-75

New Gear!

Recently realized my running shoes were over a year old, and it was time for a change, so I started looking into the new minimalist running shoes. After a couple weeks of reading reviews and looking at options, I settled on the Merrell Barefoot Pace Glove. I was so excited when they arrived yesterday!




They have the Vibram sole, and are really lightweight.

When I tried them on yesterday, I instantly loved how comfortable they are. During the time I was waiting on them to ship, I started doing the exercises they recommend to get you ready for 'barefoot' running, and studied the different stride, landing position and pace they recommend.

I was excited to try them out this morning put the recommendations into action. I can see where I might improve my running speed a bit by changing to this style of running. It felt a lot more natural to me than my usual struggle with running. I didn't have any foot pain or ankle pain or shin pain, either during or after the workout. I know I'll have some soreness as a result of the different stride and landing position, but that just means I'm strengthening those muscles.

Will this technique and these shoes make me super fast? Nah. But I think if I get it right, I may enjoy running a little bit more.

Posted WOD was:

20 min AMRAP

10 strict pullups
10 handstand push ups

I did this:

20 min AMRAP

5 kipping pullups
200 m run
5 HSPU

My score: 8 rounds + 5 PLU

TGIF!!!

More running (I need!)

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts (used 175 lbs)

My rounds: 3 full rounds + 1 400 m run (total time 12:24)

It was quite evident by the soreness in my ankles, I am in dire need of more running. I mean, to be sore from just yesterday's running of one mile is ridiculous. I need to COMMIT myself to running a minimum of 2 miles at least 3 days a week. After the workout, after work, on the weekend - I must find the time and just do it. There is no reason my ankles should be sore from a mile of running.

Today's workout was fun, and I enjoyed the running, though, as I stated - I need more of it.

the strength today was squat snatch. 1 every 2 min for 20 min. But I was going light and working on form so I did one every minute for 20 minutes.

1-2 @ 35
3-5 @ 45
6-8 @ 55
9-12 @ 60
13-20 @ 65

All but one lift felt spot on, solid with good form. The one bad one I brought the bar out in front, didn't hit my target and therefore was off balance. Good practice.

Oh, and I didn't miss the Wendler deloading at all today. :)

Fifties

***EDIT*** - compare this to 2/3/10 my time was 18:56. sad how slow I've become. *****


For time:

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

My time: 23:52, Rx

I was beyond slow today. I whipped through the first 50 sit-ups and then picked up my rope, which had a knot in it. Double unders were a struggle today even during the warm-up. I haven't completely lost my mojo - just temporarily misplaced it. Ha ha. The absolute worst part of this WOD was the burpees. They took me forever. Like 8 or 9 minutes. Sad. Pathetic. Ugh. But, as always, when I was finished with the workout, I felt like I had accomplished something and I still love CrossFit. So, I'll be back for more tomorrow.

Running WOD
400 - 2:06
200 - 0:58
400 - 2:13
200 - 1:00
400 - 2:17

Again...slow! But I have to say it felt good to run. When was the last time I ran? No idea.

This week I have drastically cut back on my carbs because of all the "bad eating" I had done on vacation. Well, I think (I know) I've cut back too far because I have zero energy. I could have laid down and gone to sleep right in the middle of the workout today. I'm adding some good carbs back in to the diet today in hopes of getting my energy levels back up.

WOD #1 from the Dallas Life As Rx’d competition

As many reps as possible in 6 minutes of:
21-15-9
Kettlebell swings (Men 70 lbs, Women 55 lbs)
Thrusters (Men 95 lbs, Women 65 lbs)

In this workout you will try to make it as far as you can in the 6 minute limit. If you make it all the way through 21-15-9 then you start over at the 21’s and continue as far as you can.

My total reps: 51, as Rx'd

WOW. First of all, I don't know whose idea it was to have us swinging a 55lb kettlebell, but holy crap! That's a shit-ton of weight to be slinging around, especially when your grip starts to go. I was all miss smarty-pants and started out really fast on the 21 KBS and was SO winded I could barely string together 3 thrusters. I think I finally managed 4 at the end of the set of 21, but I don't remember. Then back to the KBS - couldn't force myself to get past 9. Complete muscle failure and I hit the floor with 15 seconds to go.

Total respect to anyone who attempts this as Rx'd. B was amazing - she got 78 reps!! Some of the guys got 95+. Anthony even hit 104. Wow. Just wow. I'm amazed how fit these people are. And humbled by how I'm not. Ugh.

“Summers”

8 Rounds for time of:
15 Push ups (hands released at the floor)
7 Chest to bar pull-ups
2 Ground to overhead (Men 205 lbs, Women 135 lbs)

My time: 24:34

used 105# on ground to overhead, mostly kipping plu (few c2b)

**********

I've been so hit and miss lately with the vacation time I've been taking, it feels good to know I'm BACK at the gym with no days-off scheduled. So, five days on and two off is the schedule for now. I am looking forward to throwing in a few miles of running this week too. My diet has been horrible with all the vacations and house guests and parties. Number one offense is alcohol, so that's out for a while. Add to that some poor choices like pasta, potatoes and sugar and I've probably added about 10 lbs.

I'm not brave enough to step on the scales yet, but I am brave enough to look in the mirror and know it's time to behave myself. So, I'll eat clean, work hard, and be ready for the Virgin Islands at the end of the year.

TGIF (early)!

3 Rounds for time of:

21 Hang squat cleans (Men 95 lbs, Women 65 lbs)
400 Meter run

My time: 17:34 Rx

Wasn't as horrible as I thought it would be. I have missed running, actually, so it felt good to run. Although, I am still slow as heck. The lifts felt good today once I got into it. I had to break them up quite a bit (10/6/5 then 7/7/7 and 7/7/7).

We are taking off for a short camping trip in Texas with some friends. I'll miss a couple of workouts. Back at it on Tuesday, bright and early though. I'm on vacation all next week, but will not allow my self to skip that many workouts.

Wendler Bench Press:

warm ups
5-5-3 @ 40-50-60
work sets
3-3-4 @ 70-80-90

Rope Climbs

...yeah, not so much. Ok, if I'm honest and tried really super hard, I could probably climb the rope all the way up. But somewhere about half way I just chicken out and give up. If there was a soft cushy mat to fall on maybe I'd be less afraid. I don't know. Just haven't faced this demon head-on yet, but I know I need to. Rope climbs are not going away.

For time:
1 Rope climb
20 Push-ups (Hands released at the bottom)
30 Box jumps (Men 24” box, Women 20” box)
2 Rope climbs
30 Push-ups
40 Box jumps
3 Rope climbs
40 Push-ups
50 Box jumps

My time: 21:55, modified rope climbs


So, here's my sub for the rope climbs: from standing to reclining and back to standing, descents/ascents. This is more of a core workout than an upper body workout. You have to keep your body rigid in a plank position the entire time, holding onto the rope, going hand over hand as you lower yourself to the floor, then maintaining that plank position, walk hand over hand back up the rope to a standing position. After a dozen of these, my abs are already sore. Yay! I had an awesome workout, and I'm feeling it all over.


strength today was snatch balance

5 @ 40
3 @ 45
2 @ 55
1 @ 60
1 @ 65
1 @ 75

More burpees...ugh.

It was all I could do to make myself get out of bed for more burpees. But the deadlifts made the difference - I still enjoy those. Burpees, not so much.

As many rounds as possible in 12 minutes of:

3 Deadlifts (Men 315 lbs, Women 205 lbs)
6 Burpees
12 Toes to bar

My score: 4 rounds even, Rx

205 felt super heavy on the first round. Oddly enough I had just done 205 in the strength WOD. If I were faster at Burpees I could've gotten in 5 rounds I think. Such is life. I'm slow at burpees, but I still had a nice workout.

Wendler Deadlifts: 1 rep max 235, training max 225

warm up sets:
5 @ 90
5 @ 115
3 @ 135
work sets:
3 @ 160
3 @ 180
3 @ 205

Finally...

It has taken me all day to get around to posting my workout. Not that anyone's been waiting on it, I just like to keep track of them all in one place.


For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
60 Sit-ups (anchored with hands touching floor at the bottom and hands touching anchors at the top, no abmat)
70 Burpees

My time: 27:02, mod HSPU


This was a horrible time, like 3 minutes slower than last April. I blame the heat. I blame the burpees. I blame the beer. Anyone else wanna take the blame for me? Honestly, I was just slow. Period. No excuses. Just slow.


Wendler Shoulder Press

Today I went up to 80 lbs for my training max, which is my original 1 rep max.

warm up sets:
5 @ 35
5 @ 40
5 @ 45

work sets
5 @ 60
5 @ 70
5 @ 75