Sore!

 I am pretty sore from yesterday's WOD, but this helped work some of it out. 

As many rounds as possible in 20 minutes of:
50 Double unders
40 Walking lunge steps
30 Hand release push-ups
20 Pull-ups
10 Handstand push-ups

My rounds:  2 + 6 double unders

Double unders just come and go as they please.  Warm up I couldn't string together more than three.  When the WOD started, I missed the first one and then hit a set of 20 with no problem.  WTF?  Hmm...?  Anyway, this was kind of a fun body weight workout, including all skills I need work on so I enjoyed it.  I pushed to get two rounds and managed just a tiny bit more.  My pull-ups were the big hang up on this one - no surprise there. 


Strength today was back squats

rep scheme:  5-3-2-2-1-1-1
my loads:  85-95-115-135-145-170

One more workout and I'm out of here for a couple weeks. I'm planning to be at the 9 am Monday workout and then done for a while.   No workout facilities where I'm going, to speak of. Will do some basic stuff like push ups, sit ups, squats every other day and call it good.

Yay - weights

3 Rounds for time of:

21 Deadlifts (135 lbs, 95 lbs)
15 Front squats
9 Push jerk

My time:  16:02, Rx

This took me forever, and surprisingly the horrible part was the front squats.  Well, I wasn't super fast on the jerks either, but I was stunned by how hard those front squats felt.  And the second round of deadlifts felt super heavy.  But I managed to get through it with some encouragement from B.  I wanted to scale, but in the end I'm glad I didn't.  Just wish I was faster!!

Strength today was

SP 3-3-3
PP 3-3-3
PJ 3-3-3

My loads:
55-60-65
70-75-80
85-90-95

Not the End of the World

Mayans...what did they know?  Ha!

So, I woke up this morning and found I was still alive, and the world had not ended.  AND there was an awesome workout posted for today!  I smiled before I even got out of bed - I do love me some back squats! 

For time:

30 Back squats (Men 225 lbs, Women 155 lbs)
1000 Meter row

My time:  9:10, Rx

I loved this workout from start to finish.  Okay, well, the rowing actually sucked about 700m in, but other than that, I loved it.  I started out with a set of 10, then a set of 5, then sets of 3 to the finish.  I had in my head that I wanted to do sets of 5, but my body had other ideas.  I still pushed not to rest too much and I was super excited to finish the WOD in under 10 minutes.  Great way to end the week!!

We did back squats to warm up before the workout...these were my sets

5 @ 85
5 @ 115
4 @ 135
3 @ 155

So a total of 47 back squats...I will be sore by the end of the day!

PR!

Today's strength was power cleans.  And I managed to set a 5lb PR without even knowing it!!  Yay! 

rep scheme:  5-3-2-2-1-1-1
My loads:  85-105-115-255-130(PR)-140(f)

B did 140 after my 130, and I decided to go for it and try 140.  I was "this" close!  I had the height but didn't get my elbows around fast enough and didn't drop under the bar enough.  But I know I can do it next time!!  I needed a PR - it has been a while!

The WOD was fun, but man I was slow compared to everyone else.  Lots of people hit 11+ rounds...not me.  But still, I felt good about my effort and had a positive attitude throughout.  Can't ask for more, some days.


As many rounds as possible in 15 minutes of:

5 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Pull-ups
9 Push-ups

My score:  7 rounds + 5 deadlifts, Rx

Flannel Sheets are the Devil!

We put flannel sheets on our bed this week and let me tell you, they are awesome.  They are awesome until the alarm goes off at 4:30 a.m., and then they are the devil incarnate.  I do not want to get out of bed when I have flannel sheets keeping me all cozy and warm.  It is torture getting out of bed in the winter anyway. 

Since I have a vacation coming up, during which I will practically live in a bikini every day, I can't afford much sleeping in.  So, I dragged my tail out of bed and went to work out, despite the temptation to stay swaddled in flannel for another hour or two.

For time:
400 Meter run
50 Pull-ups
400 Meter run
50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
400 Meter run
50 Med ball cleans

My time:  16:27 - scaled to 25 reps on everything

Yeah, I scaled.  Pull ups and wall ball take me forever.  I should've done 50 cleans - those are easy enough.  Oh well.  I just wanted to try and match the time of the faster people, so this scaled version got me close...still slower than the Rx group.  I blame the flannel sheets - they make me sleepy.


Strength today was Front Squats

rep scheme:  5-3-2-2-1-1-1
my loads:  85-105-115-125-135-145-150

Tuesday...

With a 7 minute time limit:

1000 Meter row
Max rep shoulder press (Men 115 lbs, Women 75 lbs)
rest 3 minutes
With a 7 minute time limit:
1000 Meter row
Max rep push press (Men 165 lbs, Women 115 lbs)
rest 3 minutes
With a 7 minute time limit:
1000 Meter row
Max rep push or split jerk (Men 205 lbs, Women 135 lbs)

Total SP @ 55# = 21
Total PP @ 75# = 21
Total PJ @ 95# = 11

Total + 53

This was a pretty fun workout.  I still need some improvement on rowing, or I just need to suck it up and quit being a wuss.  Not sure which it is.  I am pulling hard, or what seems hard to me, and not getting there any quicker.  Ah well, at least I'm working out, right?  Some days that's enough...just being there.

Vacation Countdown...

I've got 14 more days before I head out for a new adventure. 

First we'll spend a few days here at the Grenada Grand Beach Resort:

Then, we'll be sailing on this beauty for a week:

...stopping at places that look like this every day:
 

But for now I'm working my tail off, trying to get things wrapped up for the year at work, and still hitting the gym Monday through Friday. And trying to stay focused when thinking about lounging around in the islands is a tall order for me!!

Today was a decent workout, even with a three day migraine going on.

WOD:  
As many rounds as possible in 6 minutes of:
3 Snatches (Men 145 lbs, Women 95 lbs)
6 Overhead Squats
9 Bar facing burpees

My rounds:  3 + 1 snatch, scaled to 75#

Strength today was a complex of 1 snatch + 2 overhead squats, with 3 bar dips in between lifts

My loads:  60-65-70-75-85

AB-solutely

3 Rounds for time of:

30 Sit-ups
25 V-ups
20 Toes to bar

My time:  17:47, Rx

This was a cruel little ab burner of a WOD.  Thirty sit ups are nothing, right?  Well then go right into V-ups and it's torture.  The gym sounded like  a torture chamber this morning as we all finished our first set of sit ups at the same time and those first V-ups were a rude awakening.  My first two rounds went about like I would have expected - right around 5 minutes, but I lost my momentum somewhere in the third round - probably on the toes to bar.  I seriously thought I'd finish under 15 minutes but it was not happening today.

Strength today was Split Jerk.  Used to be one of my favorite lifts.  I had gotten weak on overhead stuff over about a years time, but I'm making a come back.  Tied my old PR today, so that felt good. And of course in hind sight I should've gone for 140, because 135 felt pretty damn good!

Rep Scheme:  5-3-3-2-2-1-1-1
My loads:  65-75-85-95-100-115-125-135

Busy day...

Just now getting time to blog! 

“Christine”
3 Rounds for time of:
500 Meter row
12 Deadlifts (Men Bodyweight, Women 3/4 bodyweight)
21 Box jumps (20”)

My time:  13:58, Rx at 115#

 This is a fun workout.  Which is kind of scary - two fun ones in a week, something horrible must be coming up tomorrow or Friday.  I should've scaled up to body weight on the deadlifts, but oh well.  It was a good workout.

Strength today was 2 squat snatch with 2 HSPU between sets.  I got up to 90 lbs on the snatch, and I was power / split snatching those.  My squat snatch was horrible today. 

Bench Press & A Fun WOD

Today's strength was Bench Press

Rep Scheme: 5-3-2 -5-5-5-5-5
My loads:  55-65-75-85-85-85-85-85

Not my favorite lift, but one I need to work on, so I always welcome it, even though I do not excel at it.  


**********

Today's WOD was fun!  I love kettlebells and my double unders felt pretty decent today.  Now, I know in comparison to some people (my dear friend B for instance) my "decent" double under days would be an embarrassment.  But I was pleased with my effort today!  I even had one set of 21 double unders unbroken.  That's huge for me.  Huge!! 


5 Rounds of:

With a 3 minute time limit:
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Max rep double unders
Rest 1 minute between rounds.

My total Double Unders:  208
Per round:  41, 45, 42, 40, 40

Feeling better!

Still not 100% but feeling so much better, I'll call it 99%.  I had a lot of time I could have used for resting over the weekend, but spent it shopping or cooking or wrapping gifts.  I am ready for vacation for some real downtime!

10 Shoulder press (Men 125 lbs, Women 85 lbs)
30 Pull-ups
20 Push press
20 Chest to bar pull-ups
30 Push jerk
10 L-pull-ups

My time:  13:47, w/65# & all kipping plu

 This was a fun one.  Just quick enough to not be mind numbing, but just long enough to be a really good workout.  Pull ups felt pretty good today.  Had some decent sets.  Actually hit 3 good chest to bar in the warm up but opted to just go kipping for the WOD. 

Strength today was front squats:|
|
Rep scheme:  5-3-2-2-1-1-1

My loads:  65-85-95-105-115-125-140

TGIF...sort of.

Usually I'm so glad it's Friday, but tonight is my company Christmas party.   And I'm still kinda sick, and would love nothing more than to go home and sleep after work. But I'll get all dressed up in a pretty little cocktail dress and put on a smile and go dance the night away.  It's what I do. ;)

WOD:

As many rounds as possible in 12 minutes of:

3 Muscle ups
7 Deadlifts (Men 225 lbs, Women 155 lbs)

 My rounds: 5 + 3 DL

 Obviously I subbed out the muscle ups and did 5 & 5 pull ups & dips instead. Pretty decent workout and I always enjoy a good deadlifting session.

 Hopefully I'll be over this illness by Monday!

Back!

Well, yesterday I rested, and today I feel about the same as I did yesterday.  Actually I have a little more energy, so I think I'm headed in the right direction.  At least I'm getting this sickness over with before my vacation. 

Today's workout was really fun.  I wish I had been feeling 100% because I want to do this one as Rx'd one day.  Since I was feeling weak today, I scaled down and still had a great workout.  

For time:

500 Meter row
10 Front squats (Men 185 lbs, Women 125 lbs)
400 Meter row
8 Front squats
300 Meter row
6 Front squats
200 Meter row
4 Front squats
100 Meter row
2 Front squats

My time: 10:36 w/85#

The strength today was squat clean and jerk
5-3-2-2-1-1-1

I only went up to 85# and didn't keep up with the rep scheme.  I got really winded after 4 reps at 65 lbs.

Still too sick...

So I got up this morning and went to CFJ.  I made it about 1/2 way through the warm up and decided it was a bad idea to keep going.  I just have zero energy.  So annoying wasting time being sick, but what can I do?  I headed back home and rested a little bit before work.  Got to work and realized I had left my carefully planned and packed lunch sitting on the counter.  The healthiest option I have here at work is Tuna, and some Lara Bars.  Yuck.  I think I'll work half a day and head home for some extra rest.  I have to get better!!

Monday

Complete as many rounds as possible in 15 minutes of:

8 Ring dips
10 Box jumps (Men 24″ box, Women 20″ box)
12 Barbell Overhead walking lunge steps (Men 95 lbs, Women 65 lbs)

My rounds:  4 +  8 box jumps

Did bar dips with this one instead of ring dips.

Still sick but felt pretty good while working out, actually it was the best I felt all day long.  I got over to urgent care and got an Rx for some antibiotics.  Hopefully they'll kick in soon!  I have too much to do to be sick. 

Sick

Ugh!

I really don't have TIME to be SICK.  But here I am.  Sick.

Woke up at 4:00 this morning and couldn't breath very well.  It's my annual winter sinus infection I guess.  Anyway, working out wouldn't have worked out this morning since I need to breathe. 

Hopefully some R&R this weekend will fix me up.

More burpees...

...and I'm coming down with a cold.  Now the "no energy" makes perfect sense, along with the stuffy nose.  I wasn't feeling bad until this morning, and I still don't feel totally crappy yet, but I can tell I'm getting sick.  Bah!  Germs are a waste of time.

Anyway, when I saw the posted WOD I almost didn't get out of bed, but then I remembered, sometimes working out actually helps me get over a cold faster.  

For time:

75 Hang power cleans (Men 135 lbs, Women 95 lbs)
Athletes must do 5 burpees at the beginning of every minute before doing power cleans.

My time:  9:30 - scaled

I scaled the weight to 75 lbs, and did 3 burpees every minute instead of 5.  This was still a challenge, even scaled.  If I were feeling 100% I probably would have gone heavier on the weight, but 95# hang cleans are a pretty tall order on a good day.

The warm-up today included a couple rounds of pull-ups, dips, and OHS, along with two minutes each of HSPU and anchored military sit-ups.  I got 57 on the sit-ups.  Everything else I didn't bother counting reps.  Just being there was enough, right?  ;)

Yay Burpees!

You know I didn't mean that.  I despise burpees.  But I have gotten just a teeny tiny bit faster at them.  I actually set a PR today - a two burpee PR.   Reason to celebrate?  I think so!

With a 15 minute time limit:

Row 2000 meters
As many reps as possible of burpees

Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.

My row time:  9:44.8
My burpees:  40 - Pr by 2!

My row time has gotten slower and somehow I managed to get more burpees.  Now, if I could just speed up the row AND the burpees.  

Our strength today was Deadlifts (I had been hoping for these!)

warm up sets:  5@ 85, 5 @ 105
work sets:  5 sets of 10 @ 155 lbs

All my lifts felt good and I'll be feeling it tonight, I'm sure!

Energy Crisis!

I had very little energy this morning.  No idea why.  I ate clean Sunday and Monday - go figure.  I'm pretty sore from yesterday too.  Not excruciating, just normal "CrossFit sore". 

5 Rounds for time of:

10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
15 Pull-ups

My time:  11:56, scaled to 10 pull-ups

I knew the pull-ups would take me forever, even scaled.  And I was right.  I finished last even after scaling.  The SDHP felt okay but I had to break them up.  First 10 were unbroken though. 

Strength today was a complex:

1 power snatch, 2 hang squat snatch, 3 overhead squats

my loads:  45-50-55-60-65

And now...back to work.  I'm beyond swamped!!!

Swamped!

To anyone who might be a regular daily reader of my blog (I know of at least two), I apologize for my absence.  I've been out of town, and/or busy at home, and now I'm completely swamped at work.  I'm catching up, though!

WOD:

5 Rounds for time of:

7 Push jerk (Men 135 lbs, Women 95 lbs)
15 Hand release push-ups

My time:  14:51, Rx

This wasn't a horrible workout, although I was pretty slow (last again)!  It felt good to be back from a five day break which included plenty of off plan eating and lots of beer drinking.  We had a great time, and I did need a break.  My body was ready for some exercise today, although I might have argued that at 4:30 a.m.

Strength today was 5 sets of 10 back squats

warm up sets:  5 ea @ 85, 110

work sets:  4 sets of 10 @ 120 (ran out of time for the last set)

Tuesday...

For time:

400 Meter run
21 Deadlifts (Men 155 lbs, Women 105 lbs)
15 Hang power clean
9 Push jerk
400 Meter run
9 Push jerk
15 Hang power clean
21 Deadlifts
400 Meter run

My time:  14:20 - scaled to 75#

Felt good to get out and run, although I was slow.  I'm still pretty sore from the weekend, believe it or not.  (Believe it! )   Taking a rest day tomorrow.

Strength today was the following complex:

1 DL, 2 hang squat clean, 3 push jerk.  Started light and went up to 75 lbs.

“Lynne”

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.

My total reps:  140, using 55#

Went WAY light this morning.  I'm incredibly sore from Saturday's workouts.  

Battle Over Redlands

What a day!  I woke up at 5:30, when my alarm was set for 7:00.  I guess my body was just ready to get up and go compete!  Had a light breakfast and off we went.

I loved the atmosphere of the competition.  Having never attended or been in a CrossFit competition, I was a little nervous.  It actually reminded me a bit of motorcycle races - everyone knows everyone and even though it's a competition, most people are friendly.

I was up for WOD #1 at 9:15 a.m. 

Complete as many reps as possible in 10 minutes of the following:
Pushup to Clean
Snatch
1-1, 2-2, 3-3, 4-4, etc.
Score is total reps completed.   
Masters 40-49 (115/73)

I was beyond nervous, to the point of having cotton mouth for the first five minutes of the WOD.  I had to force myself to focus on the bar rather than the fact that I felt like I might literally die of thirst right there in front of God and everybody!  I forced myself to just zone out on the bar, and my lifts felt awesome.  I never felt like I had a bad lift at all, but I just wasn't fast enough.  I took 4th in this event with a score of 52 reps.  Wasn't happy with it, but I felt like I gave 100%.

Looking at some pictures, I can see I did some standing around.  I'm sure it was all in the interest of oxygen to the brain!    I Managed to eat a little bit after this one, and watched some other CFJ people compete.

My heat for WOD #2 was 12:45 p.m.

Complete as many reps as possible in 10 minutes of the following: 
Buy in: Row 1000m
then,
Max rep Thrusters
Masters 40-49 (Dumbbells – 40’s/25’s)

This one was more up my alley.  I had a strategy to not just blow out the row.  Not like I could really blow it out anyway - I'm not a fast rower.  I aimed for about 4:20 and that's just about where I ended up.  Off the rower and took a few seconds to catch my breath before I started in on the thrusters.  I had initially set myself a goal of 60.  I wanted my first set to be 20, but I hit 12 and I was gassed!  It went down from there to sets of 5, 7, 3, etc.  I finished with 55 reps, putting me in second place for the heat, and tied for second overall.


I was completely wiped out after this.  My husband dragged me off the mat, and I sat on the bleachers for a while.  I felt like I was high. (Not that I know what that feels like or anything.  Ha ha.)   It took me a good long while to recover after this.  I ate a little more, rested some, and watched other people compete for a while.

I was up for WOD #3 at 4:15 p.m.

Chest to Abmat Kettlebell Pushup
Suicide Run
Pullups
Suicide Run

21-15-9 reps for time

I was completely exhausted by the time this heat rolled around.  I didn't want do it at all!  But I didn't dedicate my whole Saturday to losing, so I gutted up and got in line.  It felt like a death march going back in to the "arena" if you can call it an arena.

The kettlebell push-ups were tough.  I knew they would slow me down, but I pushed through them as fast as I physically could.  Faster than I thought I could, actually.  I was 4th off the mat to the pull-up bar, but managed to make up considerable time.  My pull-ups are strong, although I lack speed.  I didn't have any "no-rep" calls on my pull-ups and this really saved me.  I didn't finish in the time cap, but I did finish third in this heat which put in Second Place in the final standings.  I was SO overjoyed, I still haven't stopped smiling about it two days later!!

And finally...on the podium and on my way to a reward of beer &Pizza!

Not sure I ever want to compete again.  I'm reserving judgement until after I recover from this one.  It was a stressful experience for me, but I did have a total blast.  I really enjoyed cheering on my friends from CFJ and other gyms.  That was the best part of it, in my opinion.  Well...that and being on the podium at the end!  (Yeah, that part was pretty sweet!)

Battle Skills

Ha!  Today I went in and worked on the skills for tomorrow's "Battle Over Redlands" competition, which for some crazy reason I decided I would enter.   I've had a million "what was I thinking" moments, but I'm really, truly excited about it. 

B and I worked on the the first WOD a little bit - nothing timed, but I feel good about this one.  Worked on the second WOD by rowing 500m and then doing a minute of thrusters.  Should be able to do okay on this one based on this morning's results.  Practiced the kettlebell to abmat push ups and got a good feel for those. 

So, I'm ready! 

Let's get it on!!

Back from a rest day...

but not any more well rested.  I took off yesterday because my body was just tired.  And today, at 4:30 a.m., it didn't feel any less tired than yesterday.  But I cannot afford to rest too many days.  Fat never sleeps.   So...off the the box.

WOD

4 Rounds for time of:

15 Dumbbell push press
25 Box jumps (Men 24” box, Women 20” box)

My time:  9:52, using 25# db's

I used 25#'s so I could compare to last time's "rx" weight.  And I cut 1:13 off my time from last time!  Always feels good to get a PR on anything!!

Strength today was snatch  
rep scheme:  1-1-1-1-1-1-1-1-1-1
my loads:  55-65-70-75-80-85-90-95-100(f)-100-(f)

I did squat snatch on the first three.  Then I went to power snatch.  And at 85 I went to split snatch.  

I need to get past the mental block of getting under the bar on 100 lbs.  I though 95 was a PR today, but no...it was already my PR from back in August.  Gotta work on this one!!

More Thrusters!

Complete as many rounds as possible in 20 minutes of:

5 Thrusters (Men 95 lbs, Women 65 lbs)
7 Hang power cleans
10 Sumo Deadlift High Pull

My total:  8 rounds even, Rx

This one was fun, except for the thrusters.  Ha ha.  Actually the whole thing was fun.  I expected to get about 7 rounds, and was surprised when I was almost at 8 full rounds.  I had to hustle to get the last 10 reps, and they were sloppy, but I did it!!  Just a good old fashioned CrossFit workout.  Love it!!

Before the WOD we had the Jenks Mile, only on the rower!

My total time was 12:52 I think.  I left my times at the gym.  My rowing has just gotten worse and worse.  I've been listening to too many people and trying to focus on what they say about technique, when in fact, I was faster before.  I mean, I just PR'd my 5k twice last month.  I think I am okay with my technique and need to stop trying to change it!!!

Fran

Fran is stupid.  There, I said it.  It's not my favorite workout.  In fact it's on my list of "workouts I think are stupid and I do not like at all".  I know, Fran is a CF icon.  A classic...the most famous of "The Girls".  But since I really suck at thrusters, I think it's stupid.  Ha ha!

21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups

My time:  10:27, Rx

Not my best performance ever, but not my worst.  I felt pretty good with the trusters and thought I was making decent time.  I got to the round of 15 pull ups and that's where I kind of hit a wall.  The 9's weren't too bad - thrusters unbroken, but pull ups were awful.  3-2-2-2...not good.  Anyway, it's never as bad as I make it out to be in my mind.

Strength today was Squat Clean & Jerk
we were supposed to do ten sets, but we stopped after six

65-75-85-95-100-105

TGIF!

For time:

21 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
18 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
18 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
15 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
12 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time:  25:07 - RX!!!

This one kicked my ass.  It's the wall ball shots, honestly.  Deadlifts at 135 are not an issue for me.  Running, well, running is what it is.  I'm slow, but not that slow.  Wall ball, however, just eats me up.

First of all that damn target is about 20 feet high!  Seriously I know it's supposed to be 10' and Breck admits that "it's a little bit higher" but it's a lot higher, in reality.  Like probably 11 feet.  And I have such difficulty first of all, just hitting the target.  And second of all, when it's a "miss" it's not really a miss - the ball hits some part of the pull-up cage and ricochets back into my face.  One day it's going to snap my neck and I'll be laying there twitching and be rendered useless for the rest of my life.  For wall ball.  Okay, a little dramatic, yes.  Ha ha.

I have to laugh to keep from crying some days.  Oh, and I should mention, I did indeed cry today during the WOD.  DURING the WOD...did you get that?  Yes, immediately after 21 miserable, soul-sucking wall ball shots I proceeded to my platform and turned around and cried into my sweat towel for about three seconds (every second counts, you know).  Then I got my shit together and finished the workout without shedding another tear. 

So glad that one is over!!

Strength today was back squats

rep scheme:  5-5-5-5-5
my loads:  85-105-125-145-155

These actually felt pretty decent at 155.  I will go heavier next time.  I had forgotten how much I enjoy back squats when I really focus on form.

We also did a mini-tabata.  I didn't count my reps. 

TGIF!!

More scaling...

For time:

10 Muscle ups
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
15 Hang power cleans (Men 155 lbs, Women 105 lbs)
20 Burpees with lateral jump over bar
40 Box jumps (Men 24” box, Women 20” box)

My time:  11:32, modified/scaled

I did 10 chest-to-bar pullups and 10 bar dips in place of muscle ups.  I also scaled the weight to 85 lbs on the hang cleans.  I can do 105 lbs, but it's a struggle with that many reps, and I wanted to go fast - this was supposed to be a fast WOD.

Strength today was 7 sets of the following complex:

power clean - hang power clean - split jerk

My loads:  65-75-85-90-95-100-105

If it had been just clean and jerk, I could've gone heavier, but that hang power clean is a bitch when the weights get heavy!!  My knees are feeling better, and I really think these TK bands are helping.

Fun morning!  Again!  :)
 

Hump Day.

For time:

30 Toes to bar
100 Double unders
25 Toes to bar
75 Double unders
20 Toes to bar
50 Double unders
15 Toes to bar
25 Double unders
10 Toes to bar

My time:  15:26 - modified

I did 15/13/10/7/5 toes to bar as a modification in the interest of time.  I did 100% of the double unders though!  Had a few good sets of 15 or 20, but for the most part they just killed my shins, that is until I got into a really good rhythm on the set of 50 - something about the way I land.  I need to pay more attention.

Strength today was fun!!  We did "death by snatch".  Choose your own load, then 1 rep on the first minute, 2 reps on the second minute, and so on until you fail.  We actually just went 10 minutes.

I completed 10 full rounds with 55 lbs.  The first 9 rounds, all the snatches were unbroken.  Ended up with a total of 55 reps. 
FUN! 

VOTE TODAY!!!

3 Rounds for time of:

500 Meter row
21 Thrusters (Men 75 lbs, Women 55 lbs)
21 Sumo Deadlift High Pull (Men 75 lbs, Women 55 lbs)
Hands must stay on the barbell when returning it to the floor. If the barbell is dropped there will be a 2 burpee penalty before continuing.

My time:  20:36, Rx

Thankfully I didn't drop the bar, because I would have refused to do even two burpees.   Surprisingly for me the tough part of this WOD was the rowing.  I tried to change up my technique and it just killed me!  I know I can do better with my rowing, but with the way I have been doing it I PR'd a 5k just a few weeks ago.  I think I should stick with that method.

Thrusters, no matter the weight, seem such a struggle to me.  I had a couple of decent sets, but never 21 unbroken.  Some day?  Maybe. 

Strength today was Snatch Balance 

Rep scheme:  3-3-3-3-3
My loads:  55-65-55-55-55

5 hspu between sets

Tough Monday!

4 Rounds for reps of:

1 Minute of pull ups
1 Minute of dumbbell ground to overhead (Men 45 lb db’s, Women 30 lb db’s)
1 Minute of hand release push-ups
1 Minute of dumbbell front squats (Men 45 lb dumbbell, Women 30 lb dumbbell)
1 Minute rest

My total reps:  192, as Rx'd

pull ups 12-11-11-11 = 45
g2oh  7-5-5-5 = 22
push ups 12-12-12-12 = 48
fr sq 17-20-20-20 = 77

Tough workout!  Seriously didn't think I'd make it through the 3rd round, but I did.  The ground to overhead just killed my score.  Should've scaled.

Strength today was Front Squat

rep scheme:  5-3-2- 5-5-5-5-5
my loads:  85-105-115-125-125-125-125

“J.T.”

21-15 & 9 rep rounds for time of:

Handstand push-ups
Ring dips
Push-ups
Post time to responses.

My time:  14:59, scaled, of course. 

Bar dips and 1 abmat + 10 lb plate for hspu

TGIF!

“Nancy”

5 Rounds for time of:

400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)

My time:  19:20, Rx - unbroken

Seriously, I love this WOD! It's always been one of my favorites. Although, if you ask me at the starting line of the first round, I might argue with myself on those statements.  Or during the run of the third round...that's the breaking point every time.  Once I get past that I'm good.  My running was sluggish this morning, as it has been every time I've run lately.  I don't know what's going on with the running.  Anyway, I finished under 20 minutes and did the OHS unbroken, as is always my goal on this one.  So I feel great about my efforts today.

Strength today was OHS  

rep scheme:  5-3-2-1-1-1
my loads: 55-65-75-80-85-90

No PR's here, just some good solid overhead squats that felt awesome.  I did all of them from the floor rather than from the rack, which was an option today.  This was good practice on snatches as well.  And I can always use practice on those.

So, I've been wearing these TK knee bands.  First of all, yes, they do make my knees feel better during lifting, etc.  But the disgusting down side is the sweat.  Seriously, after just about 15 minutes of warm-up, I have sweat dripping down my shins.  It's so gross.  Mid-workout I don't notice it so much, but during the strength, I had to continually wipe sweat off my legs. 

They are helping some of my knee issues.  However, during the warm up today when we were doing alternating split jerks with light dumbbells, I had a sharp pain in my right knee, just below the knee cap when I jumped.  So no jumping.  Seems like it's always something...a new ache or pain every week.  *sigh*  

Run

I made myself get out and run this afternoon.  The weather was absolutely perfect.  I was a little (a lot) sluggish and tired from work, so I had to really push myself to go the whole distance.

Run Time: 34:54
Stopped Time: 0:00
Distance: 3.14 miles
Average: 11:07 /mile
Fastest Pace: 8:31 /mile
Behind Median Run: 0:34
Ascent: 108 feet
Descent: 69 feet
Calories: 395