Friday, September 30, 2011

Row, Row, Row!

5 Rounds, each for time of:

500 Meter row
Rest 5 minutes between each round.

My times:

I was considerably faster this time than I was back on June 29. Still, I'd love to get at least the first two rounds back under 2 minutes where I was in April 2010. I love this workout because there is really no way to take it easy. You have to go all out every round. I mean, yeah, you could slow down and really sandbag, but when everyone around you is going all out, there's no way anyone in their right mind would do that.

Wendler Back Squats Today I was going to go light again but decided to just test the waters and see how my back is feeling. After the warm up sets, it felt fine so I went for it, and I ended up actually getting a 5 rep PR at 170. I love ending the week on a good note.

I shall reward myself with beer tonight!


Thursday, September 29, 2011

Worth Waking Up!

I had a pretty decent morning at CrossFit! I don't mean to say that this is unusual, but lately I've been lacking sleep and haven't had a lot of faith in myself at the gym. But today...was fun!

First we did our warm up and then agility drills and then instead of the 400-200-400-200-400 we usually do, we ran an 800 for the CF Level testing. I'm a slow runner, we all know that. So I was thinking 5 minutes for an 800 would be about right. Figured anything under 5 was gravy.

Well...I got some gravy! My time was 4:07, and this is by far the fastest 800 I've ever run! So I set a new PR. I love doing that.

Proud? Yep! I am!

Then it was on to the Wendler Bench Press. I commented and told Breck I didn't think I was making any progress on them. Well, I was wrong. I got three reps at 100 lbs. Back when we started this program, 100 lbs was my ONE rep max. So I have improved for sure!

Then on to the WOD

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
10 Toes to bar
10 Box jumps (Men 24″ box, Women 20″ box)

My rounds: 5 + 9 TTB

Not any world record here, but it was a fun workout and I enjoyed it. Life is good and today it was definitely worth waking up so early for my hour at CrossFit!

Wednesday, September 28, 2011


21-15 & 9 rep rounds for time of:

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

My time: 17:33 - Rx weight, purple band with ring dips

I have to say my banded ring dips are getting better. I did two legit ring dips with no band in the warm up today. After that I needed the band. So, I'm making progress. It's all about progress, right?

The strength component today was Squat Cleans - 1 every 2 min for 20 min

My loads:

My PR on a squat clean is 125. I wasn't sure - had to look it up. Wish I had known this at the gym - I would've shot for 130. time.

Tuesday, September 27, 2011

Good Workout!

For time:
1200 Meter run
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
9 Burpees
800 Meter run
30 Kettlebell swings
15 Burpees
400 Meter run
15 Kettlebell swings
21 Burpees

My time: 28:30 Rx

This was a really good workout. Didn't mind the running, although I was slow as usual. Kettle bells are always a favorite and then the burpees...ugh. Well, I pushed through as fast as I could and I was a little faster than normal on them. So, really the running is probably what slowed me down on this one. I like the workout though.

Went light on deadlifts today again. My low back has just not been right the past couple weeks, so I am taking it easy to see if it'll just straighten out. Don't want to make it worse!

Monday, September 26, 2011


This WOD gives me the heebie jeebies every time. I think if I didn't get so worked up and jittery over it, I might have a faster time. Might. ;)

21-15 & 9 rep rounds of:

Thruster (Men 95 lbs, Women 65 lbs)

My time: 9:32 Rx

This is 7 seconds slower than my PR. Seven seconds. Geez. I know I wasted 7 seconds just trying to breathe. Ha ha!

Oh well, it was a good effort, and it's over with. Now if I can just get rid of the cough that comes with it!!

Friday, September 23, 2011


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: 16:19, 85 lbs

Almost two full minutes faster than the last time we did this one, however, still not as fast as my 13:10 PR set in April of 2010. I'm starting to get more sleep and keeping my nutrition in good shape, so I think my performance should start improving.

Tomorrow is WARRIOR DASH!!! I'm so excited/nervous. I know I can do, but I've never done a mud run, let alone an obstacle course type thing. I'm sure it'll be a blast getting all dirty though. Haven't done that since I was a kid. Unless you count those rainy camping trips on Boy Scout Camporee's when I was cooking (usually in the rain!) for 80+ people all weekend long.

Wednesday, September 21, 2011

Ah, sleep.

I needed a rest day today...

So I took one!

Back at it tomorrow.

Tuesday, September 20, 2011

Fun Morning.

Today's WOD:

3 Rounds for time of:

21 Toes to bar
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
21 Wall ball shots (Men 20 lb ball , Women 14 lb ball)

My time: 17:35, Rx

Didn't set any records on this one, but it was fun. I was last to finish, as always. *sigh* But I finished and I did the prescribed weight so I call it a good morning!

The strength today was Wendler Deadlifts. However, my low back was a bit achy and I didn't want to risk it. So, I ran with Andy and Brad. We did four 400m runs with a minute rest between each.

Here are my times:


Monday, September 19, 2011

Happy Monday!

I actually had a very decent night of sleep last night. It's been a long time since that's happened, and I felt great this morning.

For time:

400 Meter run
21 Front squats (Men 155 lbs, Women 105 lbs)
400 Meter run
15 Front squats
400 Meter run
9 Front squats
400 Meter run

My time: 16:03, scaled to 85#

I enjoyed this workout, but had to bust up the set of 21 a little too much. Just one of those mental things. I'm stronger than that...

Anyway, I wouldn't mind doing this one again, and would probably go with the prescribed weight.

Wendler Shoulder Press

Ugh! I'm not getting anywhere with this. I got to my final work set of 3 @ 75 lbs, and failed on the 2nd rep. I just need to start over, find my one rep max and start from scratch. I want to get stronger on this!

Friday, September 16, 2011


I'm so super glad it's Friday. I need a day to sleep late!! All the workouts this week have been fun and I'm sore all over. I love it!

today's WOD:

5 rounds for time of
30 double unders
200 m run

My time: 13:28 Rx

This one was quick and fun. My double unders have started to improve somewhat, though I'll never be on the level of people like Andy, B, Christina and all you super fast people at CFJ!!!

Strength today was 1 squat snatch every 2 min for 20 min. I stuck with 55 lbs and worked on form.

Thursday, September 15, 2011


5 Rounds for max reps of:
Bench press (Men bodyweight, Women 2/3 bodyweight)
Pull-ups (Immediately followed by bench press)
Rest 5 minutes between rounds.

Post bench press load and total reps to responses.

Bench: 10, 6, 8, 6, 4 - 85 lbs*
Pull-ups: 12,11,11,11,11

*2/3 bodyweight would be 100 lbs for me. I scaled to 85, because 100 is my 1 rep max.

Last time we did this workout I used 65 lbs and got 127 reps. My bench numbers were really lower this time and my pullups higher. So, I guess I improved on something!! :-)

Wednesday, September 14, 2011

Tabata Bottom To Bottom (don't forget to breathe!)

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

My mile time: 10:28
My tabata lowest number: 4

I've only done tabata bottom to bottom one other time and fortunately it was long ago enough that I forgot that miserable burning "OMG I'm gonna die right now" feeling about 8 seconds into the bottom of the rest period. Otherwise I probably would have slept in this morning.

The first work set was not a problem, nor the first rest. Second go around, however, was another story entirely. When I stood up from the 10 second rest, I was seeing stars. Not pretty stars, but those things you see right before you pass out. So, I sucked in some air and squeezed in a few squats. Then, when it was time for the next rest period ("torture period") I lasted about 4 seconds at the bottom and basically failed at the entire workout. I came right back up and tried to stretch out my hips and again, tunnel vision, stars, woozy...haha. I'm not good at this, apparently.

It occurred to me on the next set that I was HOLDING MY BREATH on the rest portion. Duh!! No wonder I was about to pass out. So, I remedied this little problem and managed to make it through the rest of the WOD without losing consciousness. However I did short some of the rest periods, just due to muscle failure.

I have never looked forward to running a mile more in my life!! I was slow on the first half, just from lack of oxygen to my legs during those rest periods. However, I pushed myself on the second half and running felt so awesome today! My time wasn't stellar by any means, but it feels good to feel good!! Not sure how else to say that.

Strength today was 1 squat snatch every minute for 10 minutes.
I stuck with 55 lbs throughout and had zero misses.

Tuesday, September 13, 2011

Yay - Deadlifts!!

Complete 5 rounds of:

Deadlift, 3 reps
Max rep Handstand push-ups

My loads & Reps:

rd 1 – 205 lbs, 5 hspu (2 abmat)
rd 2 – 205 lbs, 7 hspu
rd 3 – 215 lbs, 7 hspu
rd 4 – 220 lbs, 7 hspu
rd 5 – 225 lbs, 7 hspu

I had fun lifting with Christina today. She's such a good motivator.

Wendler Deadlift - deloading week:
5-5-3 @ 105-125-175
*these are higher than my normal numbers but we were working up to the weight for the WOD.

The warmup today included skills work. There were several options, or you could choose something to work on.

I did 5 pull ups every other minute and max L-sit every other min for 20 min. Made it to 10 rounds on pull ups and 9 rounds on L-sits.

My L-sit times were : 11-10-12-10-10-10-9-9-5

Monday, September 12, 2011

Courage and Grace

Courage is grace under pressure. ~Ernest Hemingway


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

My time: 9:35 Rx

Not a PR by any means, but I truly felt solid form on 29 of these 30 lifts today. I concentrated on form, took my time, and although I was somewhat disappointed with my slow time, I finished the workout. I had one clean that I let the bar get too far out from my body and one jerk where I felt like I finished poorly, not getting my head through. Grace is still my all-time favorite, and I shall one day have a new, much faster PR. It will happen!!

I've been quite a mess lately. My nutrition is horrible. My sleep patterns are all messed up. But today all that changes. I cannot continue this way. Nutrition is an easy fix, so it's fixed. Clean meals are lined up for the entire week. Sleep patterns will follow because I intend to add some evening exercise to my routine. That usually helps me sleep.

Wendler Shoulder Press - deloading week. 5 ea @ 35-40-45

Friday, September 9, 2011


50-40-30-20 and 10 rep rounds of:

My time: 13:07 Rx
(way off my PR)

We did the WOD first today which is different from our usual order. I wasn't looking forward to Annie, but I did ok. My double unders have gotten so bad lately that I was afraid to even try. However, I had several good sets and managed to finish under 15 minutes (a self-imposed time limit).

Then came the strength WOD - Wendler Back Squats

I debated on even doing squats. But I felt like I should use my hour up. So, I started in with my warm up sets. 5-5-3 @ 75-95-110 Then on to the work sets. Got the first set of 5 at 140. Then moved up to 160. And all the emotion of the last week of so stared to hit me. I could feel tears coming to my eyes but I just pushed it back. Did my 3 reps at 160 and loaded up for the 1 rep at 175. Nearly crying by this point, I just focused all my emotions into doing perfect squats and I hit 4 reps at 175 (this is a PR!!). I felt awesome!!! But I had to get the heck out of there, because I was just about to lose it.

I sat and wrote a few things down, said a few words to some people around me, and quickly got to my car. As soon as I put it in reverse, I just lost it - I cried all the way home, and prayed. Honestly, it was just what I needed to do!! I'm so bad at holding my emotions in.

I feel incredibly uplifted and happy today.


Thursday, September 8, 2011

Farmer's Hell

For time:

2 Laps around retention pond farmers carry (Men 45 lb dumbbells, Women 35 lb dumbbells)
10 Handstand push-ups with dumbbells
20 Box steps with dumbbells (Men 24” box, Women 20” box)
1 Lap around retention pond with dumbbells overhead
20 Box steps with dumbbells
10 Handstand push-ups with dumbbells
2 Laps around retention pond farmers carry

My time: 23:47 - modified
(hspu w/2 abmats no db, 1st walk with 30#, remainder with 20#)

OK, so, this was posted as 35 lbs on the website. Breck wrote 30lbs on the white board, so I started out with 30 lb dumbbells. I did the first 2 laps of farmer carry with the 30 lbs and immediately scaled down to 20 lbs.

I will just say this: I never worked on a farm, but I seriously doubt a bucket of feed or a bucket of milk would weigh 30 lbs!! Only in CrossFit...Ha ha!

Anyway, it was a fun workout, despite my grip failing and my forearms being almost too sore to type now.

Wendler Bench Press
5-5-3 @ 40-55-65
5-3-1 @ 85-90-100

Wednesday, September 7, 2011


For total reps:
Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.

Double unders
Back extensions
Box jumps (Men 20″ box, Women 17″ box)
Row (calories)
Ring dips

My total: 332

squats – 70
sit ups – 55
pull ups – 22
push ups- 24
doubles – 34
back ext – 28
box jump – 34
row – 24
ring dips (band) – 20
burpees – 21

Tuesday, September 6, 2011

Searching for Normal

Last week on Wednesday, my mom passed away. I managed somehow to get up every morning and hit a CrossFit class to keep some sense of normalcy and control. But the stress and grief take a toll on your body, so I've just been exhausted.

Yesterday I enjoyed a nice bike ride with my husband, and it felt good to get out in the beautiful weather.

Back at CF this morning, I loved deadlifting again. The lifts felt good and I felt strong. I think I set a 5 rep max! :) So, I'm hoping to start sleeping better, and feeling some sort of "normal"
again soon.

Wendler Deadlift:
warm up sets: 5-5-3 @ 100, 125, 150
work sets: 5 @ 175, 3 @ 200, 5 @ 225


As many rounds as possible in 20 minutes of:
15 Back squats (Men bodyweight, Women 2/3 bodyweight)
25 Burpees

My rounds: 3 + 15 squats and 1 burpee
2/3 should have been 100 lbs, but I was going from the rack so I scaled up to 105