PR!

3 Rounds for time of:

500 Meter row or 400 meter run 
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)

My time:  12:56, Rx (row) - PR!

This is almost a two minute PR from last time we did this one (December 15, 2009).  I love kettlebell swings.  And oddly, since the last KB wod I did used a 55 lb KB, this 35 lbs felt super light!  Feels nice to start the day off with a PR.

Strength today was Dead Lift:

Warm up set:  5 @ 105

work sets: 
3-3-3-3-3 @ 155-175-185-195-215

Still love dead lifts just as much as ever.  The 215 felt heavy.  I haven't maxed out in a long, long time but I'm betting I could still hit 235.  One day I need to try 240 again...maybe get it off the ground. 

Okay...I'm one workout away from my Jamaican vacation and I'm super excited.  I've chosen workouts to do while I'm there, just to try and offset some of the food and drink I know I'll be indulging in.  Plus, I've learned that taking long periods of time off CrossFit is not a good idea.  Like two weeks.  That's not smart.  So I'll use the nice gym facilities they have there.  I know the first resort has bumper plates, because I've lifted there before so that helped in my planning.  The second resort has a nice running trail around a picturesque pond, so I'll likely do most of my running WODs there.  Anyway, I'm excited about the trip, and thanks to CrossFit, I'm always in bikini mode!  :)

Hump Day!

As many rounds as possible in 15 minutes of:

25 Med ball clean into a wall ball shot (Men 20 lb ball, Women 14 lb ball)
20 Alternating one arm dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
15 Ring dips

My score:  2 rds + 15 medball clean/wall ball shots
I used Rx weight on the wb & db snatch - subbed bar dips for ring dips.


I really liked this one!  My bar dips are getting better, little by little.  Some day I'll get back on the rings.  The med ball cleans into wall ball shots were seemingly a bit easier to pace than just regular wall ball for me.  I don't know why...just one of those weird things.  It's more work with the clean...right?  Great workout!

Strength today was power snatch

My loads:

3 ea @ 45-55-65-70-75

Whew!

As many rounds as possible in 15 minutes of:

25 Double unders
20 Push-ups
15 Pull-ups

My rounds:  2 + 3 pull ups

Oh where do I even start on this one?  I was just wiped out from the three-day weekend with all the beer and not much food, and migraine meds.  I just felt like a complete wreck this morning.  I actually thought I might pass out three or four times during the workout.  With all that being said, I actually had some decent sets of pull ups!  Double unders, on the other hand, were a waking nightmare, as usual!

Undoubtedly tomorrow will be a better day!

Strength today was shoulder press.  3 each @ 55-60-65-70-75

I'm heading to Jamaica soon - for almost two full weeks.  I'm planning workouts for the weekdays I'll be there.  I'll still take my weekend rest days. They have a pretty full gym at both resorts, and a nice outdoor running trail at one of them, so I'll be able to get some decent workouts. 

TGIF!!

Yay!  It's Friday!  I'm Exhausted!  ha ha

Is it just me or was this a super tough week at CFJ?  I think it was tough.  I'm sore just about everywhere, and I'm ready for some rest days.  I'm actually going to take an extra one on Monday and float around the pool.  Ahhh....


Today's strength was Front Squats:

warm up sets:
5-3-2 @ 65-85-105

work sets
3-3-3 @ 125

I could really feel this in my low back and hip flexors today.  I have skipped more than a week of foam rolling and I can tell a difference.  There is one particular stretch I do with it where you put it under your hips as you lay on your back - really stretches the hip flexors.  Anyway, I will spend some time working on that this weekend.  And my beer drinking technique.  Hey!  Maybe I could combine the two.  


WOD:

5 Rounds, each for time of:
500 Meter row
Rest 5 minutes between each round.

My times:
2:06.4
2:07.4
2:10.6
2:10.4
2:13.8

Definitely didn't set any records here.  Pehaps for slowest.  Ha!  I know all the guys appreciated my slow times today because it gives them extra rest time, since we don't start the "rest" until everyone is done.  You're welcome guys...oh, the sacrifices I make for you.  ;)

TGIF!!!

Wow!

Okay, without even knowing it I hit a major PR on Diane today.  Now, let me just clarify - I do not do Diane "as prescribed" because I'm not doing full range of motion on the HSPU.  I'm using 2 abmats, but my head is hitting the target every time.  Anyway - major PR, like over 3 minutes of my PR time!  What's funny is I thought I was going super slow.  Ha!

***happy dance***


“Diane”
21-15 & 9 reps for time of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups


My time:  6:39, 2 abmats for HSPU
previous PR was 9:43

We treated Diane as our strength today.  We did warm up sets of deadlifts:

5-5-5-3 @ 85-105-135-155

Then we did Baseline:

500m row
40 squats
30 sit ups (unanchored)
20 push ups
10 pull ups

My time:  6:15

I was pretty much wiped out after Diane, but I got like 8 minutes rest between workouts.  So I should've been able to go faster, maybe set a new PR, but no, not today.  My mistakes on this one were:

(1) slow rowing - 2:23ish on the row...ugh
(2) push ups killed me...broken up into a zillion sets and there are only 20 of them! (mental!)

All in all, a very good morning at CFJ!

Super Busy Day

You know I just hate it when I'm so busy working I don't have time to blog.  Ha!  Normally I get this done in the morning but we've been swamped.  It's a good time to be in the oil & gas industry.  You know, price gouging and all...it's hard work. *snicker*  Kidding, of course, but we are drilling some pretty nice wells these days, to supply you boys and girls with some domestic petroleum to power your lives.

Anyway, I did actually work out this morning:

5 Rounds for time of:

400 Meter run
15 Toes to bar
15 Push-ups
15 Box jumps (Men 24” box, Women 20” box)
15 Pull-ups

My time:  31:30 - scaled everything to 10 reps

This was just a good old fashioned CrossFit workout and I loved it.  I wasn't loving it in the middle of round 4 when I wanted to puke...or poop...I couldn't discern the stomach cramps and what they really meant in the midst of my suffering.  Yeah, gross, I know.  But life is gross.  Anyway, I didn't do either one, but I sure felt awful for a while there.  Which just goes to show - we need to do more of these long metcon workouts to keep me in better condition!  Maybe I wouldn't have to scale so much.

Bench Press was our strength component today.  I'm weak on this lift, but at least it didn't hurt my shoulders today.

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

work sets:
3 sets of 5 @75

PR!

This morning's strength component was Hang Power Clean and Push Jerk. 
1-1-1-1-1-1-1

My loads: 
55-65-75-85-95-105(PR)-115(f)

I was pretty mad at myself for missing the 115.  I had it in my mind before I ever picked up the bar that it was too heavy.  That is instant defeat.  Instant.  I know better.  Anyway...I sat down to record my scores this morning and discovered that I actually set a PR for a hang power clean at 105#.  So I'm not disappointed at all now.  Yay!!!  PR!!! 

WOD:

For time
21-15-9
Hang power clean (Men 135 lbs, Women 95 lbs)
Push jerk (Men 135 lbs, Women 95 lbs)

My time:   11:42, @ 75#

The push jerk's just ate me up on this one.  And I do not know why, other than my shoulders felt like they were on fire this morning.  I can push jerk way more than 75# and should be able to do at least 10 unbroken at 75# but not today.  Holy moly I was smoked after the set of 21, and contemplated dropping weight but then laughed at myself for being so weak and just kept going.  Got it done, at least, but looks like I need to work on that lift a whole lot!

Happy Monday!

So our CrossFit Jenks team went to North Central Regionals this weekend and pretty much dominated!  That's right - they took first and they are going to THE GAMES!!!!   I'm so proud to even know them.  They are all such incredible athletes.  Can't wait to cheer them on in July!

Denver McPhail, Christina Merlo, Matt Stowers, Breck Berry, Nicole Berry, and Paige Millspaugh

Today's WOD was a killer.  At least for me.  I get so winded on double unders...there was no hope for me after the first round.

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
Post rounds to responses.

My rounds:  2 + 1 push press.

The strength today was 75 overhead squats (95m, 65f) in as few sets as possible.  I made it in 4 sets.

20-20-15-20 

I love overhead squats.  If my wrists could tolerate the weight a bit more, I could probably do closer to sets of 30.  Ah well, still loved it.

I ran a 400 m (slow) to loosen up my quads after this strength workout.

TGIF!

Our team is off to regionals today.  Best of luck to them - sure hope they make it to the games!! 

Since Breck is on the team, Linda was coaching this morning.  She's always so sweet and cheerful - enjoyed seeing her this morning.  (Thanks Linda for coaching!  You are awesome!)

Strength today was Deadlift - 5 sets of 5 at or about 80-90% of 1RM

My warm up sets:
10 @ 35
10 @ 85
5 @ 195

WOD:

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 DB weight = 20's
My total minutes completed:  20

This is a killer workout, which I actually happen to like a lot.  Don't ask me to say that in the middle of round 12 or 13...I hate it right about then.  But making it all the way through 20 rounds is a great feeling of accomplishment.  Today on round 18, I got a little taste of what it might be like to actually drop a dumbbell on your foot.  During one of the deadlifts, my aim was off just a tiny bit and I smacked my baby toe with the dumbbell...not the full weight of dropping it, but OUCH! It still stings a bit.  I'm sure I'll have a sore toe for a few days.

Fun Friday! 

AMRAP

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 total:  7 rds + 3 HSPU

Used 2 abmats for HSPU, and 20" box for box jumps.  Got exactly one round more than I did last time (Nov '11).  Fun workout - short and sweet.  Need more work on HSPU but that is really going to be up to me to push myself and quite frankly I just haven't been motivated to do it. 

Strength today was Front Squats 7 sets of 3 @ 80% of 1RM.  I went with 125 lbs, but only did 5 sets of 3. 

Rest Day

I needed a rest day. 

So I took one.

And now, after driving to work later than usual, and encountering horrible traffic, thus allowing myself to devolve into a severe road rage maniac....I need to work out.  Ha ha.

I'll go for a run this afternoon!

“Law Dog”

This was a birthday workout for Phil, who is an attorney, hence the name.  And...apparently he's 49 as well!

7 Rounds for time of:
7 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Lateral barbell burpees

My time:  11:33, Rx

This was a quad killer!! Got through the first two rounds and my quads wanted to just lock up and not play nice!  I pushed through, though not nearly as fast as some of the younger, more fit people, but I got through it faster than I expected.  All my deadlifts were unbroken. I suspect everyone's were, at this light weight.  That was my motivating factor: get through the burpees and the deadlifts are gravy.

Strength today was Hang Power Clean

Set of 10 for warm up:  45 lbs

work sets:  3-3-3-3-3-3-3 at 55-65-70-75-80-90-100

I wanted to go a bit heavier and see if I could even approach the 135 they are doing in the regionals, but just didn't get there.  On the 100 lb set, I had a good laugh at myself.  I was keeping the bar so close to my body, I kept hitting my boobs on the way up.  Yeah, they kinda get in the way sometimes.   ;-)

"Nancy"

5 Rounds for time of:

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

My time:  18:39, Rx - Unbroken

Ah, Nancy....such a favorite.  I woke up this morning, still nursing a migraine and groggy from the meds I took to try and get rid of it, saw Nancy posted as the WOD, smiled really big and got right out of bed.  It's one of the first workouts I ever "loved".  Seeing Nancy posted every now and then is like showing up at church and hearing an old gospel song you haven't heard in years...just makes you feel good all over! 

I was just 26 seconds off my PR this morning.  My running felt good but I could tell I was sluggish.  The OHS however felt awesome.  Tight core, deep squat, active shoulders - just good solid overhead squats.  And of course I can't do this workout without it being unbroken.  Wouldn't be right! 

And best of all, my headache is much more tolerable this morning.  Hopefully by tomorrow it'll be gone.

The strength today was Overhead Squats:

5-3-2-1-1-1

my loads:
65-70-75-80-85-100

Fran

Dear Fran,

I hate you almost as much as your evil friend Kelly.  Almost.  But I still conquered you today. My time was slow and pathetic, but I still finished.  So, I win, again!

Sincerely,

Angie

************

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


My time:  10:47, Rx

My shoulders were just trashed from the get-go this morning.  I almost slept in, but I am not a cherry-picker when it comes to workouts.  I can't afford to be picky.  Fat never sleeps!  So, I dragged my butt out of bed and went to the gym anyway, even though I knew it was going to suck.  And even though I didn't set any PR's today, even though it hurt all over while I was in the middle of it, even though I was gasping for air like each breath might be my last, even though I was screaming and cursing, I feel freakin' awesome now! 

That's the reward for a week of hard work!  Take that Fran!  Take that all my friends who never work out and don't understand why I do this!  I feel awesome! 

TGIF!!

Ouch!

For time:

400 Meter run
30 Hand release push-ups
20 Alternating one arm dumbbell snatches (80% 1RM)
10 Wall climbs

My time:  11:08, 35# db

This WOD was a shoulder killer!  By the time I got to the 5th wall climb I was talking myself into "scaling" aka quitting.  Ha ha.  But I didn't.  I sucked it up and did ten pretty shoddy wall climbs.  Oh, I got up to the wall with my chest/belly, but coming down was a little iffy as far as being "as prescribed".  See I just slide my feet down sideways instead of walking back out on my hands.  Probably eliminates the "as prescribed".  But my shoulders were trashed just the same. 

The strength today was a dumbbell snatch ladder to find our one rep max so you knew what to use for the WOD.  I started with 20 and got all the way to 50, which felt pretty wobbly on the right arm, so I didn't do the left arm.  The left my max at 45.  I've done way more on a dumbbell snatch before - 65 lbs, I believe.  Just some days you have the power and some days you don't!

"A. Large"

So, I'm 49 today.  FORTY-NINE.  Holy crap! I remember when I was a little kid and thought 50 was death.  Like, life was just over if you were that old.  Ha ha!  Well, let me tell you even though I'm darn close to 50, I'm alive and well, and definitely in the best shape of my life - thanks to CrossFit (along with my own strong will and determination!)  I feel younger today than when I turned 30.  Amazing what hard work can do for a person!

Breck cooked up a nice little birthday WOD for me today: 

As many rounds as possible in 15 minutes of:

5 Squat cleans (80% of 1RM)
9 Kettlebell swings (Men 70 lb kettlebell, Women 55 lb kettlebell)
49 Sit-ups (Anchored)

My rounds:  3 +  3 KBS, Rx
(Squat cleans at 105#)

I loved this workout!  First of all I absolutely love, love, love squat cleans.  Just such a powerful, solid lift when it's done right.  Love the feeling of that bar landing on my shoulders and then bouncing out of the bottom of that deep squat.  Ahh...it's addicting!   The tricky part of this WOD was the sit-ups.  I normally blaze through them, but by keeping my core so tight on the cleans and the kettle bells, my abs were already fatigued by the time I hit the sit ups.  Whew!!  Still, a super fun workout. Couldn't have asked for better.

The strength today was Squat Cleans!   10 singles to find your one rep max

And I set a new PR!  I honestly could've gone heavier, but then I would've had to go heavier in the WOD.  Ha ha.  Strategy...sometimes you have to think ahead!

My loads:
65-70-75-80-85-90-95-100-115-130(pr)

Busy morning.

Great morning, with a full hour of work. It was a little cool out this morning but actually felt pretty nice when we started running.  We did "The Jenks Mile", which I kind of like even though I grumble about it sometimes:

400m run - 1:50
200m run - 0:52
400m run - 1:57
200m run - 0:51
400m run - 1:58

1 minute rest between each

Total time with rest11:28
Total run time 7:28

Not a PR, but still a good morning.  I at least kept my 400's under 2 minutes each.  The wind was strong from the North.  Funny how strong it feels running into it, but running South I felt nothing at all. 


Then came the WOD. 

For total reps:

3 Minutes of rowing (calories)
1 Minute rest
3 Minutes of bench press (Men body weight, Women 2/3 Body weight)
1 Minute rest
3 Minutes of box jumps (20” box)
1 Minute rest
3 Minutes of muscle ups

Choose order of exercises.

My total reps:  130

rowing:  31
bench press @ 65#:  31
box jumps: 42
pull ups (sub for m/u):  26

I'm so weak on Bench press.  I can DO 2/3 my body weight just not repetitively.  I scaled to 65 lbs so I could actually get some reps in.  I was slow on just about everything, but I was working hard, I promise!!!  Hoping for a good b-day workout tomorrow. Bring it on!

Over My Head

I can never think of a catchy title for my blog posts, until now.  Ha ha.  Of course, I have no clever blog material to back it up with other than some awesome overhead squats we did today!

Our strength was 5 sets of 5 OHS to warm up and then one set of 15.  Penalty for failing on the 15 was 5 burpees.  

My warm ups were 45-55-65-75 (I think) and my Work Set of 15 was at 80 lbs.  My wrists started killing me about rep 13, but I gutted it out and finished.  I love overhead squats, and I think really my wrists are my only limiting factor on them, unless, of course, I go too heavy.  ;)

Then the WOD:

3 Rounds for reps of:
1 Minute of overhead squats (Men 95 lbs, Women 65 lbs)
1 Minute of wall ball shots (Men 20 lb ball, Women 14 lb ball)

My total:  69, Rx

OHS:  17-11-8
WB: 10-11-12

I could've posted 10 reps on the last round of OHS, but I leaned forward and lost the bar, costing myself at least two reps, because I had ten seconds left.  Couldn't get the bar back up in time.  Oh well...it was a fun, good workout!

Enjoyed lifting with my niece Samantha today.  She's so strong!!!

TGIF!

I am so sore from yesterday's workout, I briefly contemplated a rest day this morning.  I was awake before 4 AM, so I figured, what the heck...why not get up and work out anyway.  It took me a while to get loosened up and awake.  We did some different warm ups today basically loosening up our shoulders.  I think it actually helped, but I could sure feel the sore spots!

WOD:

3 Rounds for time of:
500 Meter row
21 Toes to bar
15 Ring dips

 My time:  18:45, with bar dips

Good workout.  My toes to bar were slow, but felt pretty decent.  It was crowded on the pull-up cage today! Not that it caused me to be any slower, but I was afraid of hitting someone.  My bar dips are getting a teeny-tiny bit deeper, still far from full range of motion.  It always feels good to get to the end of my Friday workout after a full week, and I was sure glad this one was over. I'm ready for a rest day!!


The strength today was Snatch, preferably squat snatch.  I did squat snatches all the way up to my 8th lift and then when I got to the 9th & 10th lift, for some reason (fear?) I couldn't make myself get under the bar.  It's like I never had done a squat snatch before.  I just automatically did power snatches on the last two lifts.  I thought I had set a PR on the last lift.  As it turns out I only tied my previous PR.  Good enough!

my loads: 
 45-45-50-55-60-65-70-75-85-90

TGIF!!

Love!

For time:

800 Meter run
30 Push press (Men 135 lbs, Women 95 lbs)
400 Meter run
60 Deadlifts (Men 135 lbs, Women 95 lbs)

My time: 14:19, 65# PP, 95# DL

I totally loved this WOD!!  I'm glad I scaled the push press - I would've been there forever trying to do them at 95# and I know my form would've suffered after about 3 reps.  The weather was perfect for running.  Maybe a tiny bit breezy but, still a good day to be out running.  I had hoped to do the deadlifts in two sets, but it was not to be.  I broke them up:  20-15-10-15.  Lighter deadlifts like this are fun, because you can go fairly fast and still have decent form.  There were a lot of fast times this morning in the 5AM class. 

The strength today was front squats.  We were supposed to be somewhere around 80-90% of our 1RM, but B and I kinda went light at 105#.  Seven sets of 2. 

I'm 29 days from my next Jamaican Vacation and I'm ready to go!!!!  Tick tock!!

"Bradley"

So I'm guessing this is someone's birthday workout.   Who actually likes burpees and pull ups? I can't imagine it being either of the Brads I know! 

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

My time:  28:34 - 8 rounds, scaled as follows

Sprint 100m
7 pull-ups
Sprint 100m
7 burpees
rest 30 seconds

I was initially going for 10 rounds but around 20 minutes I figured a 30 min AMRAP would have to do.  It was plenty of workout for me today!  The humidity added a degree of difficulty, making my hands slippery on the pull-up bar.  And as much as I hate to say it, the burpees became almost a welcome relief because I knew I'd get to rest afterward. 

I have kind of missed these longer workouts, honestly!

The strength component today was Squat Clean & Jerk.

Did a few warm up sets at 55 lbs

then 1 each at 65-85-115

I have to say the Squat Clean is probably my favorite thing to do with a barbell.  I just love the feeling of getting under the bar, having it land squarely on my shoulders and bouncing back out of that squat.  Just makes me feel powerful and strong, I guess.  Now if I could get more confident with the jerk...

Cruel and Unusual Punishment

When I read the posted WOD this morning I just laughed.  At myself.  See, I knew it would be just 10 minutes of pretty much nothing but box jumps.  And I was right.  Still, a good workout.

Every minute on the minute for 10 minutes:

10 Box jumps (Men 24” box, Women 20” box)
8 Jumping squats
6 Hand released push-ups
4 Chest to bar pull-ups
2 Muscle ups
Max rep double unders
Score is the number of reps completed in the lowest scoring round.

My lowest round:  13

Started out strong in the first round and made it all the way to one chest-to-bar pull up!  The second round...forget it!  I was so winded there was no way.  I hit 3 jumping squats and it was time to start the next round.  I maintained 13 reps per round until the last round and then managed to get 18 reps.

Breck was laughing all morning about this workout.  It really was kinda cruel.  But all in good fun, right?

The Strength today was Bench Press.  I opted out, and ran a mile instead.  It was a great morning for a run!!