Great morning!

I had an incredible morning at CrossFit. Not that I did anything really spectacular or incredible, but I just felt good about being there, good about lifting heavy and good about actually having my mind right toward the workout.

I did have a couple of failed lifts, but was so excited to have put up 125 lbs overhead. It's been a while since I've had a heavy jerk like that and it felt good. I think mentally I was just ready to feel strong again.

The workout kicked my butt, however. Still it was fun, even though I was slower than slow today!

WOD:
As many rounds as possible in 8 minutes of:
7 Push jerks (Men 135 lbs, Women 95 lbs)
14 Toes to bar

My rounds: 2 + 7 pj + 3 ttb, Rx

Great workout but I was just slow on the toes to bar. Then after the grip started failing my form started breaking down on the jerks. Anyway - had several that felt awesome. I had to do split jerk on the last 7. And I have several bruises on my chest from not receiving the bar on my shoulders. Not sure what's up with that...fatigue?

Strength was clean & jerk 1 lift every 2 min for 20 min

My loads: 65-75-85-95-105-115-120(f)-120-125-130(f)

failed on the jerk on the first attempt at 120 - just didn't lock out, let my core get loose and dropped it. Got it on the next one though. On the 130...well that was just a mess. I didn't make the clean, and somehow got my left thumb bent backwards, and in trying to wriggle out of that, dropped the bar on BOTH legs just above the knee. Bruises will show up later today, I'm sure!

Late post...rough morning.

Running a little behind this morning. Had to go to the dentist and ended up traumatized for the day. Let's start with I hate the dentist anyway. I mean, not personally...he's a nice guy. Just the act of going to the dentist, for anything other than routine cleaning.

Anyway, today's visit was not supposed to be painful. But due to a complete miscommunication, it was horrible. I was being fitted for a bridge, and we had discussed doing a removable one due to the fact that there was no pain involved. I even commented as he lowered the chair, "no pain, right" and he says, "no, no pain". And then, before I could figure out what was going on, he had swabbed my gums and was already injecting me to deaden my nerves - before I could even say no!

In a full blown panic attack (yes I have these in relation to needles of any kind, most especially in my MOUTH!) I stopped him and asked basically "WTF is going on??!!", to which he replied "Well, we're doing a fixed bridge so I have to prepare this tooth for a crown". I said, "No, no no...we agreed on a removable one so that there would be none of this pain and stuff." Well...by that time I was a complete freaking mess. He let me settle down for a while and then proceeded with the tiny bit of drilling necessary for a removable bridge. By no means did I need any injections!

Anyway, I went to my "happy place" for the remainder of the fitting, mentally going over this morning's workout rep by rep, thinking of the hang power cleans and how good they feel when you nail them. Yep, CrossFit was my happy place today!

WOD

3 Rounds for time of:

400 Meter run
15 Hang power cleans (Men 135 lbs, Women 95 lbs)
30 Lateral jumps over barbell

My time: 16:45 - 85#

Back squats: 10 x 3 @ 125

TGIF!

8 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to responses not including 8th rest.

Compare to June 2, 2010.

My times:

1- 1:52
2- 1:58
3- 2:09
4- 2:14
5- 2:14
6- 2:11
7- 2:13
8- 2:05

Total with rest times: 27:26 (20 seconds slower than my PR on 6/2/10)

Once I got over the whole "I don't wanna run" feeling, I really felt pretty good out there. The middle rounds I felt like I was just out of breath the whole time, but made a small comeback at the end.

TGIF!!

Lotsa Pushups!

For time:

500 Meter row
50 Push-ups
400 Meter row
40 Push-ups
300 Meter row
30 Push-ups
200 Meter row
20 Push-ups
100 Meter row
10 Push-ups

My time: 13:44 - scaled (did half the number of Rx push ups each round)

A fun workout, even scaled. If I were a bit faster on push ups I would have gone Rx, but I wanted to maintain good form, and I feel like I did. Chest to floor, no snaking, good lock-out at the top every rep.

I know I'm not perfect but I'm damn sure trying to maintain the best form possible with every rep. I was amazed a few times when I looked up - the horrible form I saw some of the guys using. Holy crap! One guy was about 5" from the floor on each rep that I saw him do - chest never touched the floor. Not a single one of his reps would've counted in a competition. Why even bother if you're not going to do it right? His loss though, I guess. I'd never call a guy out on it unless I was officially judging him, but I see a lot of bad form, especially with push ups. (And again, yes, I know I'm far from perfect, but I do know my chest touches the floor on every rep, and I lock out at the top.)

Anyway....

Strength today was Front Squats. Went light today. 10 x 3 @ 105

“Stacey”

3 Rounds for time of:
10 Squat Cleans (Men 75 lbs, Women 55 lbs)
10 Thrusters
10 Power Snatches

Rules: If the bar is dropped or set down there is a 5 burpee penalty before you continue.

My time: 18:44 Rx, 25 burpees


Okay...this was just pure suck from beginning to end. Ugh. The thought of burpees at first was enough to keep me from putting the bar down for a whole round. But after that, it seemed easier and easier to just drop it and do 5 burpees. I know I need to toughen up. Stop resting. Stop using the "I'm old" excuse. Because that's what it is some days...just an excuse. I'm just in one of those valleys right now. I shall overcome, eventually.

Strength today was 1 bear sequence every 2 minutes for 20 minutes.

I stuck with 75 lbs for each round.

Wow!!

50 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
200 Meter run
40 Alternating one arm dumbbell power snatches (Men 45 lb dumbbells, Women 30 lb dumbbells)
200 Meter run
30 Alternating one legged squats
200 Meter run
20 Burpees
200 Meter run
10 Bar muscle-ups

My time: 21:07

Did an approved modification of one legged squats. Hard to describe and hard to do. Ha ha. Anyway, I know I'm going to be sore in a few more places than I was this morning. Subbed chest to bar pull ups for the bar muscle ups. I actually only managed to get two legit chest to bar pull ups. The remaining 8 were my best attempt at chest to bar - huge kip and up as far as I can get. Think I need to start with a wider grip on chest to bar. It's been too long. I should practice more.

Anyway - this was a fun workout!

We benched today too. I am still nursing my shoulder so I went light and kept my 3 work sets at 65 lbs. 5 reps each.

One of my faves...

50-40-30-20 & 10 rep rounds for time of:

Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sit-ups

My time: 14:31, Rx

I was a minute and a half slower than when we did this last June. Some days are just that way. Still, I love this workout. Two elements I really enjoy. I wish I could do the whole thing unbroken, but it wasn't in the cards today. I did the 50 kbs & 50 sit ups unbroken, but after that it was pretty scattered. Still a respectable time though.

Back Squats:
5-3-2 @ 85-115-135
10 x 3 @ 125

run

Route: Aquarium Trail
Activity: Run
Started: Jan 22, 2012 3:59:19 PM
Run Time: 25:38
Stopped Time: 0:00
Distance: 2.12 miles
Average Pace: 12:04 /mile
Fastest Pace: 4:56 /mile
Ascent: 49 feet
Descent: 106 feet
Calories: 0
Official: No 

Fun Friday!

3 Rounds for time of:
1000 Meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 Pull-ups

or

Split jerk
5-3-3-2-2-2-1-1-1-1

I chose the 3 round WOD but modified it to this:

3 rounds for time of
1000 m row
25 thrusters (35#)
10 pull ups

My time: 26:02

The WOD as prescribed is a "Triple Jackie" workout. My best Jackie time is 11:02, and would be more like 15 minutes in the second round and even more in the third. So in the interest of time and still getting a pretty intense workout I scaled. Once again, I appreciate the beauty of CrossFit - scalability! :)

After a short recovery, I still had a few minutes left in the hour so I did several sets of overhead squats with the 35 lb bar. Felt good!

TGIF!!

Is it Friday yet??

As many rounds as possible in 12 minutes of:

250 Meter row
20 Pull-ups
15 Deadlifts (Men 225 lbs, Women 155 lbs)


My rounds: 2 + 111m row, Rx


This was just as tough as I thought it would be. I also guessed I would get right at two rounds. It's the pull ups that got me. I'm so slow on them. After all this time CrossFitting, you'd think I'd be better/faster at them, but repeatedly hauling 150 lbs up to the bar is a pretty tall order for me some days. I did the first set on the bar on my lifting platform and they just never feel right in there. Took me for ever! Second set I did on the cage and they felt better, but still I was getting sets of 4 and 5 at best. Meanwhile, Paige walks up next to me and flies through 20 butterfly pull ups in the time it takes me to do about 7 kips. Sad. Sad. Sad. I mean - awesome for her, but sad for me.

Anyway, this was a good solid workout, which left me laying on the floor gasping for air at the end. That's what I show up for!!

Strength was Front Squats today. Last week I did the same as B at 120 lbs, but that was honestly too much for me. I backed it off to 110 today. 10 sets of 3.

Box Jumps....oh boy!

For time:

15 Power snatches (Men 135 lbs, Women 95 lbs)
30 Box jumps (Men 24” box, Women 20” box)
10 Power snatches
20 Box jumps
5 Power snatches
10 Box jumps

My time: 9:09, scaled to 60lbs

I never like seeing box jumps appear in a WOD. But hey, it's CrossFit and it is indeed constantly varied so whatever comes up, I'll at least make an attempt.

So, we got started on the WOD and on my second box jump I tripped and fell. Geez. This makes me curse out loud. I am so afraid I'm going to get scraped up. I hate it. Anyway, I sucked it up and got through them. And I amazed myself by completing the workout in less than 10 minutes. Granted I scaled down by more than 35% in the interest of time, and saving my poor right shoulder as it continues to try to heal up.

Our strength today was Power Snatch. (single reps)

my loads: 35-40-45-55-60-65-70-75-80

Things that make me smile...

I love dumbbell workouts. They make me smile.

I love even more when I look at the posted WOD before I get out of bed and it makes me laugh. As in "clapping push ups you've got to be kidding!"

Until the warm up today I'd never even attempted one. But I did a few in the warm up and managed to not do a face plant. However, in the interest of time, I didn't do them in the WOD.

WOD:

10-20 & 30 rep rounds for time of:

Dumbbell hang split clean, alternating legs (Men 45 lb dumbbells, Women 30 lb dumbbells)
Clapping push-ups

My time: 13:35, Rx weight, hand release push ups

OK, so, I was going to scale down to 25 lb dumbbells, but my dear sweet friend B (who forgets I'm 20 years older than her) kindly went and got me 30 lb dumbbells after shaming me into it. Actually, the dumbbell portion of the WOD was the best part. It's the push ups that killed me. And I didn't even do clapping...just hand release. Anyway, I ended up liking this workout way more than I thought I would.

Strength today was Snatch Balance. Went a little light because the "bringing the bar down" portion kills my shoulder. It's getting a little better though. Just going to continue to baby it a while.

my loads: 3 ea @ 35-45-55-60-65

Happy Monday!

WOD

With a 12 minute time limit, go for total reps:

800 Meter run
40 Burpees
30 Toes to bar
20 Handstand push-ups
10 Muscle ups

My reps: 57

Got to 17 reps on toes to bar...burpees really eat up a lot of time. Felt good to get out and run. Now I'm kicking myself for squandering that perfect weather yesterday. I should've got out and gone for a nice long run.

Back Squats:
5 @ 85
3 @ 125
10 x 3 @ 150

Some sets I felt really weak and some sets I felt really strong. I think it's all about foot placement and core control. When I try to just rep out 3 in a row really fast, it's too sloppy and feels awful. When I concentrate on taking a deep breath and tightening my core, getting low in the squat, they feel great.

**********

Crazy day at work so far. Super stressful. Wish I could go for another workout and take my aggressions out on some more back squats!

“McTrophy Wife”

As many rounds as possible in 12 minutes of:

1 Rope climb
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
34 Double unders

My rounds: 3

I subbed standing/reclining ascent/descents on the rope for rope climbs. I need to suck it up and try to climb the rope...I know this. I'm sure I can do it, it's just a fear thing. There. I said it. I don't like the idea of getting hurt. Call me a wuss. ;)

Strength today was squat snatch - 10 lifts, 1 rep each. I know I've gone heavier before, but I'm still in recovery mode from vacation. My first few lifts felt awful. I wasn't keeping the bar in close enough and kept ending up on my toes, falling forward, etc. Corrected and the rest of my lifts felt pretty solid.

My loads:
35-45-50-55-60-65-65-70-70-75

TGIF!!

Rowing

5 Rounds, each for time of:

500 Meter row

Rest 1 minute between each round.

Post each 500 meter row time and total time with rest to response

My row times:

2:23.4
2:18.1
2:24.0
2:20.2
2:20.0

total time 15:53

Normally we do this with 5 minutes rest between rounds. But due to time constraints this morning it was changed to one min rest. I actually preferred it this way, although my row times were slower. Either way, it's a great workout.

We also did front squats. We're in a new 12 week program for front & back squats, although I missed the first week. I lifted with B today, which was nice. I haven't seen her in forever! I used the same weight as her, though she made it look way easier than what I felt it was.

warm up: 5 @ 35, 3 @ 55, 3 @ 85
work sets: 10 sets of 3 @ 120 lbs

I know I'm going to be good and sore from today!!

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

My score: 5 rounds, 36 plu (7,7,7,8,7) and a 200m run at the end


This was a decent workout to come back to after 18 days of drinking, laying on the beach and eating whatever was put in front of me. I managed to run several times on my vacation, so I think that helped a little. But as far as strength - I lifted nothing heavier than my suitcase, most days nothing heavier than a beer. Oh, and I did a little bit of Limbo. But that's another story.

Here are a few pictures from our trip. We went to Jost Van Dyke, in the British Virgin Islands. The beach we stayed on is called White Bay. Huge New Year's Eve party on the beach during the day, and then an even bigger one that night down the road at Foxy's in Great Harbor. If you ever get the chance to go there, do it!

(If you're one of my Facebook friends, you've already seen these.)



My husband, Allan, at White Bay


Me at White Bay


One day in lieu of running, we did a 5 mile hike of the island. The summit is roughly 1070' and the views are spectacular. Here are a couple of shots from that hike:

Early morning at White Bay

New Year's Eve day party at White Bay

Sunset at White Bay


New Year's Eve, also known as Old Year's Night on Jost Van Dyke. Good times!


The Baths at Virgin Gorda: Huge Granite boulders deposited in an ancient uplift form natural tidal pools, tunnels, and arches that are open to the sea. The largest boulders are about 40 feet (12 m) long.



See What CrossFit can do for you? I can now lift HUGE granite boulders!! ;)



And, last but not least, our favorite meal in the Caribbean - Lobsters!

Hiking...

Started the New Year off with a hike of my favorite island - Jost Van Dyke.

Route: Jost Van Dyke - North Road
Activity: Hike
Started: Jan 2, 2012 10:09:17 AM
Hike Time: 3:03:27
Stopped Time: 0:00
Distance: 5.01 miles
Average Pace: 36:35 /mile
Fastest Pace: 16:37 /mile
Ascent: 1461 feet
Descent: 1527 feet
Official: Yes

http://www.runmeter.com