TGIF!

800 Meter run
Then 1 minute of each:
Handstand push-ups
Dumbbell walking lunge steps (Men 35 lb dumbbells, Women 25 lb dumbbells)
Box jumps (Men 24” box, Women 20” box)
Wall ball shots (Men 20 lb bal, Women 14 lb ball)
Toes through rings
Dumbbell hang squat clean
Bar dips

My run time:  4:50
My total time:  11:50
My total reps:  67, as Rx'd except HSPU to 2 abmats

This was a fun workout!  I was slow as heck on the dumbbell stuff, and amazingly the box jumps were where I made my biggest number of reps. 

Strength: 
alternate split jerks, 2 x 95# with 5 pull ups every minute for 14 minutes

Life is Just a Bowl of Cherries

I was so tempted to be a "Cherry Picker" today. "Burpees?  No thanks.  I'll stay in bed."  That was my first reaction when I saw the workout.  But I can honestly say I would've felt horrible later if I had skipped CrossFit today, just based on not liking what workout was offered.  I would've felt guilty, like I was cheating or something.  So no cherry picking for me today.  Although, I did bring some cherries in my lunch today! ;)

The weather was really pleasant this morning - in the mid to high 60's - which is a nice break from the 80's at 5 am!

We did a few dumbbell warm ups and then on to the strength component.  Every minute on the minute for 20 minutes:

odd minute 2 front squats at +/- 80% max alternating with I used 115#
even minute: max double unders (I set mine at 15 per round)

My double unders improved as the rounds went by.  Somehow.  Fatigue I guess, makes me relax a little and they are just easier.  I had one set of 13 unbroken.  That's a pretty big deal for me!!!

WOD

“G.I. Jane”

For time:
100 Burpee’s with a pull-up to an 8 foot bar.
Post time to responses.
 
When it was time for the actual WOD we were running pretty short on time.  So I chose to modify. Several people modified in different ways.   I initially said I would do as many burpees as possible in 10 minutes. I got to 78.  Breck, always the motivator, said "you only have 22 left to get to 100!!"  So I said "Okay, dammit!!" and I finished out 100.  Yay me. 

My time for 100 burpees:  13:54

Thanks Breck for pushing me.  I'm glad I did the 100 burpees. 

Sweet Summer Sweat

I love that line from Hotel California.  It popped into my head this morning while I was nearly drowning in my own sweat.  Not so sweet, but a necessary evil.  The temp this morning was around 83° at 5 am.  I'm sure the humidity was way up there too.  Makes it tough to move, but once you get going it feels pretty much like any other workout.


WOD

As many rounds as possible in 8 minutes of:

15 Deadlifts (Men 135 lbs, Women 95 lbs)
10 Hang power cleans
5 Push jerks

My rounds:  2 + 6 deadlifts, Rx

These heavy hang cleans are a bitch.  I just need to practice them more often and get to a heavier load more consistently, so that when the load is 95 in a workout I'm not killing myself to make the lift.  My max on a hang clean is 105 so this was a challenge.  I did the first five as a regular hang clean and the majority of the remaining I did split cleans.  Push jerks all felt solid.

The warm up included 15 minutes of skill time.  Choose 3 items you need to work on and set a rep scheme.  One minute each exercise, 5 rounds.  I chose my three worst - pull-ups, push-ups and dips.  5-10-5.  Did several dead-hangs and then practiced kipping, dropping my feet straight down instead of swinging so big.  This is helping with my speed and endurance.  Dips are probably my worst skill, and I'm just going to have to keep at it.  I'm getting a little bit deeper but not all the way to the bottom just yet.

Strength was a the following complex:  Deadlift- hang clean-push jerk

my loads:  55-65-70-85-95-100-105

“SQT”

3 Rounds for time of:

10 Ground to overhead (Men 95 lbs, Women 65 lbs)
200 yard Shuttle sprint, 50 yards there and back twice

My time: 7:40, Rx

My running was nothing but a nightmare today.  You know how in a dream, when you're trying to run away from something really, really scary and your legs won't move any faster than super-duper-slo-mo, no matter how hard you will them to?  Yeah.  That.  That was me today during the WOD.  My mind kept screaming "run faster woman!" but my legs just never got the message. I suppose I needed a monster chasing me...

I did enjoy the ground to overhead part though.   I did power snatches for the first 10, then on the second round I did 7 power snatch and for some reason 2 clean and jerk and then one power snatch.  I guess I thought it would be easier to do clean and jerk but it was taking too long.  Third round I did all power snatches.

It was truly a fun workout, but I was completely wiped out at the end.  I'll claim heat exhaustion! 

The strength today was a snatch complex:

hang power snatch, power snatch, squat snatch, touch & go between each:  7 sets

my loads:  45-50-55-60-65-70-75

HOT!

It was already 73° at 4:45 am....summer is here!  Doesn't take much to work up a sweat in weather like this.  I do not know how the afternoon classes survive this heat. 

21-15-9 rep rounds for time of:

Chest to bar pull-ups
Ring dips
Toes to bar

My time:  14:49, kipping & bar dips

Still focusing on my pull ups, I had a decent set right at the start - 12 unbroken!  Not a record, but as of lately it's the most I've been able to do unbroken.  I've focused more on the breathing and dropping my feet straight down rather thank swinging so far out.  It saves some energy.   The toes to bar were good for me (my abs were sore by noon today)!

Strength today was Back Squats:

5-3-2 @ 65-85-105
5 x 5 @ 135

Shoulda/coulda/woulda gone heavier.  Just lazy.  No excuse.  My loss, eh?

“Mr. Brown”

3 Rounds for time of:
9 Squat snatch (Men 135 lbs, Women 95 lbs)
9 Handstand push-ups
9 Burpee box jumps (Men 24”, Women 20”)
9 Floor Wipers

My time:  16:10

scaled to 65 for first 9 reps, then to 55 thereafter

Tough workout but fun.  I've never done the floor wipers before but they were kind of fun.  Something different anyway.  I scaled on the squat snatches and found the 65 was still too much to keep good form.  So I dropped even further to 55 for the next two rounds. 

Feels great to have a week of workouts behind me after being gone for so long.  I've got a few pounds to drop after that vacation, but thankfully only a few!! 

TGIF!

Great workout!

Some days I come away from CrossFit feeling totally beat down.  But other times I come away feeling like I've really accomplished something great.  Today was a little of both.  This workout was a beat down for me, but I was so elated that I didn't scale anything and I actually finished with what felt like is a decent time for me!  These days where I feel proud of what I did...these are the days that keep me motivated and returning day after day!  Crossfit love!  :)

3 Rounds for time of:

500 Meter row
50 Double unders
5 Deadlifts (Men 315 lbs, Women 205 lbs)

My time:  18:39, Rx

Whew!  This was a tough one.  Breck was saying our rounds should be under 5 minutes, but I know myself too well.  I actually did slightly better than I had anticipated.  I was expecting 7 minute rounds at a minimum, but something clicked a little better with my double unders today and I had several good sets.  And by good sets I mean 15+.  I finished my first round and sat back down on the rower at 5:43.  After that I  lost track of time.  But obviously my second & third round were slower than that.  Anyway, it was a killer workout and I'm glad I didn't scale anything today.  Even though double unders are not my favorite, I liked this workout.



The warm up included a mini-wod:  men 95#, women 65#, shoulder press to fatigue, then push press to fatigue, and the push jerk to fatigue for total reps.

my reps:  6, 3, 4
weak, weak, weak.  I should've easily doubled those numbers but I just didn't have it.

“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 reps w/ 75#:

1: 12-11
2: 10-11
3: 9-10
4: 8- 8
5: 7- 9

total bench: 46
total pull ups: 49
total: 95

Since I am committed to getting my pullups in better shape, I used this workout today to concentrate on my breathing during pullups, as I think this is where the main problem lies.  That, and mentally not letting myself stop at 5 reps or something lame like that.  All the sets I did here were unbroken except the last...I stopped at 7, hung on the bar and then pulled two more.  

In the warmup today we did some tire flips and jump throughs.  I haven't done tire flips in years!  Kinda forgot how fun they are!

“Nasty Girls”

3 rounds for time of:

50 Squats
7 Muscle-ups
10 Hang power cleans (Men 135 lbs, Women 95 lbs)

My time:  15:17, Rx weight, subbed 7&7 pull-ups & dips for muscle ups

This was my first time ever to do this workout.  I love any kind of cleans, but holy cow - 95 lb HANG cleans?  Super tough!  I thought about scaling but B shamed me into doing the Rx weight.  Love that girl - she keeps me on my toes.  The last round I was having to do split cleans just to get under the bar.  On a good note, my pull ups felt good.  I broke up the first 7 like an idiot - but only because my hands were sweaty and I was slipping off the bar.  The next two rounds I chalked up a bit and did all 7. 

I really need to make myself work harder on pull ups and dips.  They are a continual weakness that I have just allowed to remain weak. 

The strength today was a clean complex:

Hang Power Clean; Power Clean; Squat Clean - touch and go only between each movement:

My loads:
55-65-75-85-90-95

“Elizabeth”

21-15 & 9 rep rounds for time of:

Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips

My time: 16:45, Rx weight, bar dips

Felt good to be back at CFJ this morning.  Although, I felt like the new kid today.  It was my first day at the new gym and I was kind of overwhelmed at the size of the place.  It seems so huge.  I'm sure it'll feel like home in no time.  

I was relieved to see the workout was one of my favorite lifts today - squat cleans.  It helped motivate me to get out of the bed at 4:30 after two luxurious weeks of sleeping in.  The down side was, it showed me how weak I am on dips. 

The strength today was also squat cleans:
10 singles:

My loads:  65-75-85-95-100-105-115-120-125-130

130 ties my PR set back in May.  Now I wish I'd gone for 135. 

Did anyone miss me?

Ha ha!  I'm back!

Jamaica was great, as usual.  We ate, drank, swam, laid around, did some sailing, some snorkeling, some sort of an attempt at diving, and a lot of relaxing.  And I did work out six times!

Here are a few of my favorite pix from the trip:

Partying in the Piano Bar - Couples Tower Isle

Champagne and appetizers on the pier before a private island dinner.

Decisions, decisions!!  Hmm...I'll have both!

Good friends:  Dustin, Megan, Tony, Toni, Jonathan, Laurie, Allan and me.

View from the main terrace at Couples Tower Isle

View from the main terrace, Couples Sans Souci

With my friends Dustin and Megan at the beach bar -  CSS

Cooling off in the mineral grotto after dinner.  Couples Sans Souci

Waterfall into Charlie's Grotto - Couples Sans Souci

The queen and king.  Couples Sans Souci

Caught in the act!!

Sunset on our anniversary.  Sunset Beach, Couples Sans Souci

Music at Sunset Beach, Couples Sans Souci

Anniversary date at Sunset Beach - CSS

Private dinner at Sunset Beach for our anniversary. 

See!!??  I really did work out!!

Add caption

Here are the workouts I did:

Monday, June 4:
"hungover nancy on vacation"
4 rds – run 400m, 15 ohs @ 55#
15:22

Wednesday, June 6:
4 rounds for time of
run 400m
20 dumbbell squat cleans (20#)
20 sit ups – unanchored
time: 22:13

Friday, June 8:
barbell warmup – DL, OHS, back SQ, hang cleans, squat cleans @ 15 ea
snatch balance x 5
Squat Cleans
6 x 5 @ 65
3 x 3 @ 95
50 OHS @ 45
Run 400m
(None of it was timed)

Sunday, June 10:
“wake up in Jamaica” run
1.25 mi (track)
This was a run around a picturesque pond, touted by other resort-goers as "the place" to run.  Well, they neglected to tell me about the sewage treatment plant at the back of the loop.  *barf*  Nice way to wake up.  Ha ha!

Monday, June 11:
Run 800
30 push press (65#)
Run 400
20 push press
Run 200
10 push press
13:10

Wednesday, June 13:
Dumbbell warm up
30 Dumbbell snatches @ 30# (alternating arms)
Practiced dead hang pull ups (no room for kipping)
WOD
4 rds for time
Run 400 m
25 squats
Time 15:27

Ready to head back to CFJ on Monday morning!  I'm sure I packed on a few pounds!!

Last Day!

Today is the last day in the old building at CrossFit Jenks.  When I come back from vacation they'll have been in the new location for two weeks!  Can't wait to see what it's like.   Anyway this was a fun, tough workout, fitting for a farewell!

For time:

500 Meter row
200 Meter overhead dumbbell carry (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Box jumps (Men 24” box, Women 20” box)
10 Dumbbell burpee complex (Men 45 lb dumbbells, Women 30 lb dumbbells
5 Wall climbs
25 Burpees
100 Double unders
500 Meter row

My time:  27:29, with 20 lb DB

I predicted my time would be around 28 minutes.  I'm getting way too good at knowing how long each element takes me to complete!

So, off to Jamaica for some sun and fun.  Promise I'll work out in between drinking and eating and sunbathing and dancing!!