Wednesday, November 30, 2011


3 Rounds for time of:

21 Deadlifts (Men 135 lbs, Women 95 lbs)
15 Hang power cleans
9 Thrusters

My time: 18:33, 85 lbs

I went with 85 lbs today mainly because of the thrusters. The deadlifts were the easy part, of course. The hang power cleans were a challenge but I could've done 95 on them. The thrusters, however would've been too much. I'd still be there trying to finish!!

I'm proud of my time. I did rest a bit, but I felt like I kept the intensity as much as possible.

Tuesday, November 29, 2011

Scaling Away

21-18-15-12 & 9 rep rounds for time of:

Push-ups (Hands released)
Box jumps (Men 30” box, Women 24” box)

I scaled to 21-15-9 rep rounds and a 20" box

My time: 12:33

Wendler Deadlifts
5-5-3 @ 85-115-155
5-3-4 @ 175-200-225

Super busy today and not a lot of blogging time. I scaled this one today because I am super slow at pull ups and box jumps. I feel I still got a decent workout with good intensity. We'll see what tomorrow brings!

Monday, November 28, 2011

“Lynne Murtha”

This WOD is in honor of Lynne, one of the original members of CFJ, who passed away recently. I never met Lynne, but I was certainly inspired by her!

3 Rounds for max reps of:
1 MInute of Overhead squats (Men 75 lbs, Women 55 lbs)
1 Minute of Snatch balances
1 Minute of Hang squat snatches
1 Minute of Rest

My total reps: 88, Rx feels great to be back at the gym, not sick, lifting weights and getting ready for my vacation next month!

Wednesday, November 23, 2011


3 Rounds for time:

Run 400 meters
21 Kettlebell swings (Men 55 lbs, W0men 35 lbs)
12 Pull-ups

My time: 16:01, Rx

So far away from my PR of 13:32. Yikes. I'm still fighting this stupid sinus infection, which is no just becoming a pain in the ass. It's more of a "respiratory infection" now, having moved into my throat and chest somewhat. I've got a Z-pak being called in this morning. Hopefully that'll do the trick better than this crappy Augmentin originally prescribed.

The funny (interesting) thing is, I feel really good just after a workout. Maybe I should just work out all day? Ha ha!

I'll get a bit of a rest day tomorrow, since CFJ is closed. But I'll be on my feet cooking for several hours. That'll earn me a little bit of non-primal eating!

Happy Thanksgiving everyone!

Tuesday, November 22, 2011


As many rounds as possible in 7 minutes of:

2 Muscle ups
2 Deadlifts (Men 345 lbs, Women 225 lbs)

So, yeah, I don't do muscle ups. (yet?) And I'm still weak/sick so deadlifts at 225 aren't happening today. Here's what I did:

As many rounds as possible in 7 minutes of:

6 sit ups - unanchored
6 push ups
2 Deadlifts - 185 lbs

My rounds: 8 + 3 sit ups

Still not feeling completely well. These antibiotics are crap. I mean, I might as well not even be taking anything at all for as much good as they are doing. I'll be glad when I'm back to 100% so I can feel human again and start doing a decent workout.

Monday, November 21, 2011

Working my way back...

I've been out sick for days. Four days exactly. Made it back to the 5 am this morning and found I'm weaker than I thought I was. Just a sinus infection for crying out loud, but you'd think I was deathly ill. Had to scale way down on this workout!!

For time:

1000 Meter row
50 Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
25 Handstand push-ups

My time: 15:16, modified

started with 25 lb db's and did 10 reps
dropped to 15 lb db's and finished squat cleans
did regular push ups instead of HSPU

Tomorrow I hope to feel MUCH better. Hope!!

Thursday, November 17, 2011


I slept in today - thanks Nyquil.

Being sick is such a waste of time!!!!

Wednesday, November 16, 2011


We had a choice today between these two:


For time:
Run 1 mile
Row 2K
Run 1 mile



50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

I chose "Jerry"

My time: 30:12 - PR by 30 seconds!!!

Ok, let's start with the fact that I'm fighting off a cold. I debated on even getting out of bed, but I truly think that sometimes exercise can actually help get rid of a cold faster. As long as it hasn't moved into my chest and my breathing is okay, I can work out. Right? Right! So, I went into it with the thought that I'd give 100% and see what happened.

Well, what happened is I set a new PR!

At first I was disappointed because I wanted to finish under 30 minutes, and I was pushing pretty hard on both runs. Then, when I looked up my previous PR, I was super excited!! Thirty whole seconds!! Yessss!!! My running still isn't fast by anyone's standards but mine, however, I am loving the fact that these "barefoot" running shoes have eliminated a lot of hip, knee and ankle pain, and have me feeling a little lighter on my feet.

Tuesday, November 15, 2011


20-10 & 5 rep rounds for time of:

Power snatch (Men 95 lbs, Women 65 lbs)
Snatch balance (Men 95 lbs, Women 65 lbs)

My time: 9:51, scaled to 55 lbs

Would have loved to do this one as Rx'd but I'm just not comfortable with bringing 65 lbs down on my back with the snatch balance on that many reps. 55 was just fine today. I felt a cold coming on yesterday and my throat and sinuses feel like they're on fire this morning. Sweating it out through a workout is sometimes a good way to get rid of a cold faster, and I felt great while I was working out. (Or maybe I just couldn't focus on how crappy my throat and sinuses feel while I was struggling to get through the wod?)

Wendler Deadlifts

Started to not even lift today, but glad I did

warm up sets - 5-5-5 @ 95-115-140
work sets - 5-5-6 @ 150, 175, 200

Monday, November 14, 2011

Fun Monday!

3 Rounds for time of:

50 Sit-ups (unanchored using arms)
40 Med ball cleans (Men 20 lb ball, Women 14 lb ball)
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time: 20:58, Rx

This was a great workout. Kind of a lung burner, but it really felt good to push. Could've probably pushed a little harder on the kettlebells and made it under 20 minutes but I was proud of my time. The Med Ball Cleans were the killer in this one. An all around good workout to start the week.

Wendler Push Press

Started at 40-55-60 on my warm up sets
Work sets starting with 70 lbs and found I was doing push jerks just to compensate for shoulder pain so I stopped there. My shoulders are a mess. I think they're ready for vacation!!

Friday, November 11, 2011


4 Rounds for time of:

600 Meter run
11 Clean & jerk (Men 95 lbs, Women 65 lbs)
11 Chest to bar pull-ups
11 Burpees

My time: 36:38, kipping plu

From the comfort of my bed at 4:30 am, I would have sworn I read "3 rounds for time". Ha ha. Wishful thinking!! Still, looking at the workout as posted, I thought "eh, not too bad, shouldn't take too long". WRONG! And I should have known, any time I think that, it's awful. I was super shocked when I heard Breck call out Brad H's time at 26 something and I was still on my third round. I thought "surely I heard wrong". I was thinking I was about 15 minutes into it. Not so. But I just kept pushing and got through it. I'm just now recovered enough that I can type. Ha ha - I kid.

Oh, and we did some double unders 30 sec on, 30 sec off, for 10 rounds. I had a total of 135. Ouch!!


Thursday, November 10, 2011

Great Morning!

21-15-9 rep rounds for time of:

Hang power clean (Men 135 lbs, Women 95 lbs)
Front squat (Men 135 lbs, Women 95 lbs)

My time: 9:23 with 75 lbs

What a fun workout. I really loved this one. I was right at my limit with 95 lbs on that many cleans so decided to scale to 75. Manageable, yet still a decent workout. First few squats were a little odd- felt like I was going to blow out both knees. But that went away after a while. Fun workout!!

The warm-up was fun, as well. We did a snatch ladder. One lift every 2 minutes for 20 minutes. Total score is all successful lifts added together. Here are my lifts:


Total = 720 lbs

Wednesday, November 9, 2011

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My total: 294

This is up from March 22 (the last compare-to date), but not up to my PR of April 2010. I felt really strong on everything today except pull ups. They sucked. I was weak. I didn't push at all on them and my number suffered because of my weak-minded attitude toward them. No excuses...I just wimped out. However, I kicked ass on the sit ups and squats. :)

We got to work on Split Jerks this morning. It's been a while since we've worked these. It's actually one of my favorite lifts and I'd love to get stronger on them. I think on the next Wendler cycle, I'm going to go to this lift in place of shoulder press.

Despite my admitted weakness on pull-ups today, over all, I felt really strong and good and happy to be working out. I think I'm starting to come out of a valley. That's the way it is with CrossFit (at least for me)...peaks & valleys. It's always nice to be heading up! Been in the bottom for way too long.

Tuesday, November 8, 2011

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (Men 20 lb ball, Women 14 lb ball), 10 ft target. (Reps)
Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs) (Reps)
Box Jump 20″ box (Reps)
Push-press (Men 75 lbs, Women 55 lbs) (Reps)
Row (Calories)

There is no additional rest between exercises.

My total: 207

UGH!!! I'd much prefer just regular old Fight Gone Bad. My score would be way better, I believe. Still, this was a knock-down-drag-out good workout that left me whipped for the better part of the morning and high energy at the end of the day.

We did power cleans during the warm up:

5 @ 55 lbs, 5 @ 75 lbs, 3 @ 85 lbs, 3 sets 5 @ 95 lbs

Monday, November 7, 2011


21-15-9 rep rounds for time of:

Right arm dumbbell squat snatch (Men 45 lbs, Women 30 lbs)
Left arm dumbbell squat snatch (Men 45 lbs, Women 30 lbs)

My time: 15:59, mod
(did power snatch instead of squat)

I love anything with dumbbells. I'm having a minor shoulder issue on the right side so I was a little timid about this in the beginning. I started light on the right side and actually it turns out it only hurts when I go into a full squat with the dumbbell snatch...weird. Something about the angle is just different than a power snatch. Anyway, I was able to do the RX weight but just do power snatches.

In the warm-up we did a one-arm dumbbell snatch ladder, starting at 20 lbs, one lift each arm. I got to 55 lbs. Tempted to try 60 but passed. Fun morning!!!

Friday, November 4, 2011


3 Rounds for time of:

10 Handstand push-ups
17 Squat snatches (Men 75 lbs, Women 45 lbs)
11 Chest to bar pull-ups

My time: 19:15

HSPU – head to 1 abmat & 10# plate
Scaled up to 55# on snatches
Kipping pull-ups

It was so nice to have B in the 5 am class today!! I miss working out with her. She pushes me to do more than I want to, or rather more than I think I can. Today she decided to scale up on the weight. I figured "what the heck, I did 55lbs on Wednesday, so why not today?". Then on the HSPU she said she had gone to using a 10 lb plate with one abmat instead of 2 abmats. This increases the depth of a HSPU by about 1". I needed to graduate to a lower depth but have been putting it off. Well, B talked me into it. The HSPU were way more difficult that way, but I found out I can do it, and I'm glad I did.

Back Squats today - I just did a few light sets and didn't go past 135. Just worn out!!


Thursday, November 3, 2011


3 Rounds for time of:

400 Meter run
7 Muscle ups

My time: 16:21, modified
subbed 15 pull ups and 15 push ups per round in place of muscle ups

Well it's officially NOT warm anymore. This morning's temp was around 41, with the wind chill around 32. Yikes! I wasn't willing to go to long pants just yet, even though I knew we would be running. I woke up hot (yeah...night sweats - the joys of aging) and actually put on a pair of running pants and immediately traded for shorts. Shorts turned out to be just fine. A little cool during the run, but no big deal.

Wendler Bench Press
5-5-3 @ 40-55-60
5-3-3 @ 75-85-95

Wednesday, November 2, 2011

7 Rounds for reps of:

1 Minute of Wall ball shots (Men 20 lb ball, Women 14 lb ball)
1 Minute of Hang squat snatches (Men 75 lbs, Women 55 lbs)

My total reps: 114, Rx
(wallball: 19-11-11-10-9-10-9, snatch: 5-5-5-5-5-5-5)

Really enjoyed this WOD today, although my quads and hamstrings are extremely sore from yesterday's DB thrusters. I'll be crippled by tonight.

Anyway, all the snatches felt pretty good. Had one or two where I didn't have the bar in close enough and I went forward a bit, but all in all, a very good workout for practicing hang squat snatches at a decent weight.

Ran an 800m after class, not timed. Should've done a mile.

Tuesday, November 1, 2011


After a fun weekend of partying in Euereka Springs, eating and drinking whatever sounded good (trust me...none of it was good for me), I was a total wimp at CF this morning. I barely got to a decent warm-up weight on deadlifts (10 reps at 150 lbs). Then the workout...oh Lord! This is one of my favorites and it almost killed me!!

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

My weights/rounds/minutes:
10 rounds with 25 lb db
2 rounds with 20 lb db (these two rounds sucked and I wanted to quit!!)
8 rounds with 15 lb db

So, boys & girls, the moral of the story here is booze and junk food are not good for your health, no matter how much fun you might think you're having while you're living it up! I'm detoxing for a while now. :)