Helen

3 rounds for time of:

400m run
21 Kettlebell Swings (35 lbs)
12 Pull ups

My time: 14:59 - Rx

Not a PR but felt pretty decent. Well, pretty decent for having shin splints. Holy moly! I'm sure it's from the double unders. Anyway, I ran slow because of shin splints...not sure it helped. Just prolonged the misery. Ha ha. My kettlebell swings were all unbroken. I would've happily traded double the kettlebells for none of the pull ups today. We haven't done a lot of pull ups lately. And I noticed in this workout. I'm weak on pull ups. Dreading the Open throwing them in and I know we'll see them. Ah well, I'll give it my best.

Strength today was Bench Press:

5 x 5 @ 75 lbs

“Rush Hour”

2 Rounds for time of:

28 Power snatch (Men 75 lbs, Women 55 lbs)
82 Double unders

My time: 15:26, Rx

Well, well, well...the double under gods must be mad at me. Last week I thought I had them down pretty good. This morning was an exercise in frustration and hilarity. I actually managed to somehow hit myself in the throat with my jump rope. How? How? I have no idea. I have marks everywhere from that rope. I think my most consecutive doubles today were a set of 8. Pathetic? Yeah. Comical? Yeah. Well hopefully I'll get this clumsiness out of the way because I know they will throw us some double unders in the Open. I'd be a fool to think otherwise.

Strength today was power snatch - 88% of your 1 rep max, 5 singles, one every 2 min.

my load: 80 lbs

Run...

Went out for a short run after work. It was a beautiful afternoon!

Finished Run: Feb 27, 2012 4:43:51 PM
Route: Sunrise Ridge
Shortened Google Maps URL: http://j.mp/xAFciq
Run Time: 16:17
Stopped Time: 0:29 (met my next door neighbor!)
Distance: 1.32 miles
Average: 12:18 /mile
Fastest Pace: 9:22 /mile
Ascent: 171 feet
Descent: 147 feet
Calories: 154 

“Gwen”

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

My load: 80 lbs - PR by 5 lbs!!

Strength today was back squats. I should have been at 185 lbs today but went with 170.

10 x 2 @ 170

*****

I am going to try and get out for a short run this afternoon. A mile or so. Need to commit to doing this three days a week. I have some extra fluff to get rid of from all the fun times I've had this winter. ;) Jamaica in 95 days...gotta be ready!

Open Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

My reps: 63

This just sucked. Ha ha. I had a goal of 5o minimum going in, with a real goal of 70. My ultimate goal was to just keep moving the entire time - no rest - which I accomplished. So not perfect, but acceptable.

Baseline

For time:

500 Meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

My time: 6:19

Light day today at the gym, only 5 people in the 5 am class. Everyone is resting up for tomorrow - The Open WOD 12.1 - burpee hell.

Our strength today was a barbell complex:

Hang Power Snatch, to an overhead squat with 3 second hold at the bottom, then another overhead squat and a snatch balance.

my loads:

35-40-45-55-60-65-70

Climbing the Walls

For time:

800 Meter run
30 Box jumps (Men 24” box, Women 20” box)
400 Meter run
20 Toes to bar
200 Meter run
10 Wall climbs
200 Meter run
20 Toes to bar
400 Meter run
30 Box jumps
800 Meter run

My time: 33:56, almost Rx

Ah, the good ol' wall climbs. Really I don't know how the hell people do these. They kill my shoulders, they scare the heck out of me, and I have yet to get all the way up against the wall with one. Anyway, I did them as best I could, getting anywhere from about 6" to 12" away from the wall. Box jumps felt okay, the running was slow but felt good to get out there and move and toes to bar would've been better for me on the bar I'm used to, then ya get what ya get, right?

Today and yesterday I have been really happy about the workouts. Not that I have had fast times or anything - I'm probably THE slowest in all of CFJ but I feel like I'm starting to enjoy working out again. I feel like I've been just going through the motions and it shows in a bit of weight gain and poor performances at the gym. Anyway, it feels good to feel good!

Strength today was Front Squats

warm up sets: 5 @ 85, 3 @ 105
work sets: 6 x 2 @ 125

Yay - a PR!!

3 Rounds for time of:
10 Deadlifts (Men 275 lbs, Women 185 lbs)
50 Double-unders

My time: 9:54, Rx

Compare to January 25, 2011.

By some miracle today my mind and my ears were open, and something Breck said during his double-under demo actually made sense to me. When I managed to apply it, my doubles got WAY better. They are not perfect but now I think I get it. I have been wearing myself out with jumping too high, jumping all over the place, donkey kicking, piking, etc, and I did way better today just by following his advice. Imagine that...listening to the coach actually works.


Anyway, this was a great workout and I loved every minute of it. The first time we did it (1/25/11) I was apparently having back issues. Anyway, I totally needed a PR today to get me all pumped up and excited about The Open. I need to feel like a badass again. ;)

Strength today was shoulder press:

warm ups: 5 @ 40, 3 @ 45
work sets: 3 ea @ 50-55-60-65-60

3 Rounds for time of:

15 Right arm dumbbell squat snatches (Men 35 lb dumbbell, Women 20 lb dumbbell)
15 Left arm dumbbell squat snatches
30 Burpees

Breck set a 20 min time limit and I timed out. So, in the interest of not calling it a DNF, I'm calling in a 20 min AMRAP.

My rounds/reps: 2 rounds + 17 burpees, scaled to 10#

This was a super tough workout. My hips were killing me on the squat snatches, plus something about that one arm in a full squat is just completely awkward for me. I guess maybe a balance and flexibility issue combined. Anyway. I scaled to keep my squats looking/feeling like they should. And of course, my old friend the burpee, always slows me down. I tried like hell to set a steady pace on them but it just wasn't fast enough.

Strength today was Hang Power Clean. This is one of my favorites. If I had been aware in my mind of what my PR is, I would've gone higher to try and set a new PR, but I couldn't remember. So, I tied with my old PR. I'll take it. ;)

Hang Power Clean:

Warm up sets:
5 @ 55, 3 @ 65

Work sets
2 each @ 70, 75, 85, 95, 100

Ugh!

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: 61 - scaled KB to 45 lbs

A few more reps than the first time we did this, but I scaled this time so there's that. I realize I have issues with the thruster. I can kettlebell all day long, but the thrusters eat me up. I also realize it's my breathing. I need to take a bar and just practice thrusters, focusing on the breathing. I shouldn't get so completely winded with 65 lb thrusters.

Plus, I'm paying for a weekend of food, drink and fun. I have to stop that! Haha. We had friends in from Houston from Wednesday night through this morning. We had a great time and a few too many bloody mary's, I'm certain. But starting this morning it's 100% primal for the next 6 weeks, since the open starts Wednesday.

Our strength WOD today was Back Squats. I got to lift with Samantha since I went to the 4:30 pm class. I much prefer 5 am, by the way.

Back Squats:

warm up sets:
5 @ 85
3 @ 115

Work sets
10 x 3 @ 165 lbs = yay!!

2011 Open WOD #1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

My rounds/reps: 3 rounds + 5 d/u (140 reps), Rx

So, today my plan was to redeem myself for my bad performance yesterday. You know, although I fell a few reps short last year, I gave my all on this WOD today so I feel like yes, I really did redeem myself. I had nothing left to give at the end, so I feel great about it.

Next week the Open starts and I really have to mentally prepare for it. Positive thoughts, good meal plans and plenty of rest. I can do this!!!


Strength today was power snatch:

warm up sets:
5 @ 55
3 @ 65
2 @ 70

work sets:
3 @ 70
3 x 4 @ 75

2011 Open WOD #3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (Men 165 lbs, Women 110 lbs)
Jerk (Men 165 lbs, Women 110 lbs)

My rounds: 8 as Rx'd

Ugh. I just got too darn jittery and nervous beforehand and let myself go to slow. Rested way too much. Nothing seemed to help, not the yelling of everyone around me, not the voice in my head screaming "pick it up"...just a big disappointment today. Ah well, tomorrow I'll try and redeem myself.

I did manage to do 6 dead-hang pull ups today in the pull up ladder. Only 3 consecutive. By the 4th round I was on to kipping.

Monday...

As many rounds as possible in 12 minutes of:

7 Med ball cleans (Men 20 lb ball, Women 14 lb ball)
7 V-ups
7 Hand release clapping push-ups

My rounds: 8 + 5 v-ups

This was a fun one. I'm getting a little better at v-ups but I have still not perfected them yet. I think it's a balance issue as much as anything...that or coordination. Anyway, a good workout.

Back Squats today:

10 x 2 @ 160#

"Lynn"

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 numbers:
bench – plu
6 – 10
6 – 10
5 – 8
5 – 10
3 – 10

total = 73

This is way down from my PR. The shoulder issue I've been having with my right shoulder, really bothers me in some movements and bench press is one of them. Pretty sure I aggravated it with those HSPU's yesterday. Otherwise it feels good - pull ups don't hurt, snatch doesn't hurt, presses, jerks, etc., all just fine. Anyway, it was a good morning...

because....

I set a new PR on the snatch!!!

warm up sets 5-3-2 @ 55-65-70
work sets 1-1-1 @ 75-85-90 (pr!)

Should've gone for 95 but I was SO EXCITED to get a new PR on something! It's been way too long!! Made my day!!

TGIF!

That's a little better...

This seemed a lot less daunting than that killer WOD from yesterday. Didn't feel like my mind was going to explode or my heart was going to stop just from reading it. ;)

As many rounds as possible in 10 minutes of:

3 Handstand push-ups
6 Toes to bar
9 Box jumps (Men 30″ box, Women 24″ box)

My rounds: 6 + 3 HSPU

Modified: head to 1 abmat and 10# plate on HSPU, 20" box

Strength today was front squats - 10 x 3 @ 115

we are supposed to be at 95% of our 1rm on these. I have no clue what my 1rm is on front squats. I'm guessing somewhere around body weight or just above. So 150-160 ish. Not sure. I've just been doing what feels right each week, sometimes lower sometimes higher. (Aha, and there I look over to the side of my blog and there it is - 155# back in October of 2010. Hmm...probably should higher by now.)

“THE AIRFORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

Compare to February 25, 2011.

My time: 11:55 - ugh!

How do I even begin to express my disappointment at my utter failure this morning. I let this workout get in my head and it really screwed me up. I started with the prescribed weight, and struggled through the thrusters. The burpees took me forever, and each time I returned to the bar I was so winded. Of course anyone who has ever done this WOD knows that feeling and they also know you just have to push through it..

By the time I got to SDHP the bar might as well have been 200 lbs. I got in 7 reps and just had a complete mental breakdown. That's all it was, because I AM physically capable of doing this entire workout as prescribed, but no...I let the words "I can't" get in my head and I lost it. So, I asked Justin to pull my weights as I did four more burpees.

I went through the rest of the WOD with 35 lbs. Seriously, even at that weight it was still tough, but by the OHS I was beating myself up for dropping weight - I blew it by scaling down. Total mental meltdown is the only explanation...not much else can be said. That's all it was: Mental weakness.

I spent a while this morning beating myself up over it and now it's time to move on. Tomorrow is another day, another WOD and I'll do better.

A fun one!

3 Rounds for time of:

800 Meter run
50 Sit-ups
50 Walking lunge steps

Post time to responses.

Compare to November 3, 2010.

My time: 26:50, Rx

(almost 3 minutes faster than the compare to date! Yay!)

This was a fun workout. Didn't mind running at all today, just trying to be faster. I actually enjoyed being outside and was glad for a body-weight WOD today. I've been super busy at work and although it's not extremely stressful, it's heading that way. Audit is coming up and I'm trying to get everything in order. Anyway, these workouts are what keeps me (relatively) sane!!

Strength today was power cleans and I went light.

5 sets of 3 at 85 lbs

As many rounds as possible in 12 minutes of:

10 Dumbbell power cleans (45 lb dumbbells, Women 30 lb dumbbells)
20 Double unders
10 Dumbbell push press
20 Double unders

My rounds/reps: 2 rounds + 1 push press (151 reps), as Rx'd

This was a tough one - just due to the fact that my double unders have fallen apart again. I had one set of 8, the rest were one or two at a time with singles mixed in. Ugh.

Strength today was back squat.
10 x 3 @ 145 lbs

Deadlifts!

This was one of those mornings that reminded me why I love CrossFit so much. I can go along for weeks, feeling like I suck at everything, scaling things, feeling old and then *bam* along comes a day like this where everything just feels right, and I'm loving CrossFit again!

5 Rounds for time of:

20 Box jumps (Men 24” box, Women 20” box)
10 Deadlifts (Men 225 lbs, Women 155 lbs)

My time: 14:01, Rx

All my deadlifts were unbroken! I only tripped once on the box jumps. I managed to do several sets of 10, actually jumping down instead of stepping down. It was a good morning and a good workout. I know I was slower than 99% of the class but that doesn't matter to me today. What matters is I felt freakin' awesome the whole time I was working out and now I'm pumped for the rest of the day!

Strength today was *tada* Deadlifts!

Warm up sets
5 @ 85
3 @ 105
2 @ 135
2 @ 155

Work sets:
1 ea @ 165-170-175-185-195-205-225

These just felt solid today for some reason. Maybe it was the rest day yesterday. Maybe I've finally started out of the valley I've been in. Who knows? Anyway, it was a way to end the week!

TGIF!!

Rest Day

Woke up at 4:15 and hurt all over. Well from the rib cage up, anyway. My arms, my back, my traps...killing me. I needed a rest day, so I took one! Sometimes you just have to listen to your body!

Fun morning.

Here's what was posted:

As many rounds as possible in 12 minutes of:

200 Meter row
10 Chest to bar pull-ups

Here's what I actually did:

12 min AMRAP

200 m run
10 kipping pull ups

My rounds: 5 rounds + 100m run

This was fun, and I really enjoyed running. These are two things I really need to work on - pullups and running - so it was a fun 12 minutes. The weather was perfect for running. 41° and no breeze...just beautiful!


Strength today was Bench Press.
Bench press: 3 ea @ 45-50-55-60-65-75-80