Tuesday, July 31, 2012

Clean and Sober

So, I behaved myself last night, had three good meals yesterday and drank tons of water.  I'm back in shape for being able to go strengthen my body at CrossFit once again, without feeling like I'm going to keel over.  Oh,  I cringed at the burpees, but I did them.  Today it was the pull-ups I scaled.  I kept them at the same 21-15-9 as the burpees, in the interest of finishing the workout sometime today. 

For time:
21 Burpees
42 21 Pull-ups
15 Burpees
30 15 Pull-ups
9 Burpees
18 9 Pull-ups

My time:  12:42

I did a little better on form on the burpees today, getting my feet out in a wider stance on the squat/jump portion.  Helped a bit.  Pull ups all felt really solid and strong, and had a couple sets of 7 in a row.  Still get incredibly winded on these, and I guess there's just no getting around it...guess that's good for me though, too.

Strength today was 3-3-3-3-3 Hang Power Snatch, alternating with skill work on HSPU

my loads:  45-50-55-60-65
worked on sets of 3 HSPU touching two abmats.  tried kipping again, but it's lost on me for now.

Monday, July 30, 2012

"I think I'll mix a drink!"

I uttered those words yesterday sometime around 1:30 p.m.  I thought lemonade sounded great so I made some lemonade in one of those large Tervis Tumblers.  Yum.  Then I decided it might be really, really good with some Cruzan Guava rum mixed in.  Guess what?  It was delicious!   I grabbed my new concoction (made one for the hubster too) and headed for the pool.

For the second round I decided to put less sweetener in the lemonade and more rum.  What the heck.  This one was even better! Somewhere in the middle of this second drink, I decided the rum was way too strong and perhaps I had better switch to beer, so as to not get drunk because "I've got CrossFit tomorrow morning!"  You know what this is called?  Drunk logic.   Yes, boys and girls, drunk logic is the equivalent of no logic at all.  So, in that vein, I proceeded to drink countless beers, having taken complete leave of my senses. 

I vaguely recall eating dinner.  I have no recollection of cleaning up the dishes, or for that matter getting dressed after getting out of the pool.  Guava rum packs quite a punch.  Ouch!  Somewhere around 7:25 p.m. I decided it was bed time.  Yes, while the sun was still shining. 

I woke up somewhere around midnight unable to sleep any longer, very thirsty and decided to hydrate, right then.  I spent the next 3 hours making trips to the bathroom to relieve myself of said hydration.  I'm winning all kinds of awards for being brilliant here.  Thankfully I slept a little more before the rude awakening of the 4:30 alarm clock.

At 4:30, I got up and went to CrossFit. (If you're gonna play, you've gotta pay!) I felt like I was still drunk.  It took every ounce of strength I had not to throw up during the workout.  I managed to get through it, and was kind of laughing at myself for being such a rookie.  It's taking me a while to realize I'm not in my 20's anymore.  Heck I'm barely even in my 40's anymore!  Anyway, all's well that ends well, but I think I'll make a point to not ever drink anything stronger than straight lemonade the day before a workout again.  Lesson learned!


3 Rounds for time of:
10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Sumo Deadlift High Pull
10 Thrusters

My time:  11:42, Rx

Strength today was 5 sets, 3 OHS with 2 second hold at bottom

Should go without saying, but I went light. 

Thursday, July 26, 2012

Tough Morning.

Busy day at work and just now getting around to blogging for the day.  Forget my "other" blog - haven't had time for it in months. I just like to keep up this record of my workouts as much as possible. 

Anyway...the WOD was 3 Rounds for time of:

21 Toes to bar
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)
9 Dumbbell hang squat clean

My time:  14:48, Rx

This WOD was way harder than it looks on paper, and I have bruised shoulders to show for it.  Those 30# dumbbells are a killer. I was trying so hard to catch B today, but couldn't quite do it. 

I think the heat is starting to get to me. During the warm-up I was super nauseated, just from the heat.  The fan during the strength component was the only relief, honestly.

Strength today was back squats.  I didn't have any intention of maxing out, but I actually ended up within 5 lbs of my max, and it didn't feel awful.  I should've gone for a max.  But I felt strong today after it was all said and done, after I forced myself to use the prescribed weights, so it was a good morning. 

Wednesday, July 25, 2012

CrossFit Games Open 11.3

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/points:  22 rds/ 44 points, w/70#

I have previously done this WOD twice, as prescribed.  However, when I got over 70# on the bar today and reached full extension on the push jerk, it was aggravating this calf injury so I decided to stay with 70# for the workout.  I got way more reps than ever before at this lighter weight - double my highest number, but of course with 30 lbs less.  It made it kind of fun, actually.\

Strength today was 1 squat clean & jerk, followed by 15 double unders, every minute on the minute for 20 minutes.  Double unders were causing me a bit of calf pain too but I did them anyway.

My loads:  

Tuesday, July 24, 2012

Ugh! Burpees!

For time:

50 Sit-ups (Anchored)
40 Burpees
30 Bar dips
40 Sit-ups
30 Burpees
20 Bar dips
30 Sit-ups
20 Burpees
10 Bar dips

My time:  20:50,  shallow bar dips. 

I need remedial work on bar dips.  I get deep about 3 times and then it's over.  Chicken peck.  I try to get lower, but can't get back up.  I just need to work on them more and more but never have the time outside of class.  *sigh*

The warm-up included the CFJ Mile.  Since I'm still babying my calf injury I rowed instead of running:

Jenks Mile – ROW

400m - 1:54
200m - 0:50
400m - 1:56
200m - 0:53
400m - 1:54

Monday, July 23, 2012


5 rounds for time of:

12 Deadlifts (Men 155 lbs, Women 105 lbs)
9 Hang power cleans, (Men 155 lbs, Women 105 lbs)
6 Push jerks, (Men 155 lbs, Women 105 lbs)

My time: 18:08,  w/ 90# 

This is the heaviest I have ever gone on DT.  I can do heavier overhead lifts but in a workout I have to go lighter to keep up the intensity.  I wanted to just quit in the middle of this one today.  The poor nutrition and alcohol binge from the past 4 days has caught up with me, for sure!


DT Complex (deadlift, hang power clean, push jerk)


Thursday, July 19, 2012


21-15-9 Rep rounds for time of:

Push jerk (Men 115 lbs, Women 85 lbs)
Toes through rings
Wall ball shots (Men 20 lbs, Women 14 lbs)

My time:  12:25, scaled 70# on PJ, & toes to bar 

Calf muscle is extremely sore today.  Took it easy on the weight with push jerk, as I noticed in the strength that it is putting somewhat of a strain on that muscle when I hit full extension. 


sp: 3 ea @ 45-55-65
pp: 3 ea @ 70-75-85
pj: 3 ea @ 85-85-85

with a 100m row between each lift

row times varied from 0:24.6 to 0:30

Wednesday, July 18, 2012


So, we were moving along this morning doing a super fun strength WOD, when I felt what I thought was a rock hitting my calf muscle, then on the very the next step, I felt an even sharper pain, almost like getting shot with a pellet or a paintball gun and almost like an electric shock effect.  Shit!!  Really?  Do I need this?  I don't have time for an injury!!!!  *sigh*  I'm really frustrated, but I'll wait it out and see how the next few days go.  I'm icing it and elevating it (as much as I can at work in a skirt).  If I don't feel some improvement in a couple days I'll get an appointment and have it checked out.

Anyway, the strength workout was:

3 rounds, 5 min each
10 front squats (155/105) - I scaled this to 85
sprint 200m
rest remainder of 5 min

my times:
DNF - injury about 100 m into the run

Then came the regular WOD immediately after the last 5 min round of the strength:

3 rounds for time of
21 pull ups
15 kettlebell swings (55/35)
9 box jumps "up and over"

Since I couldn't jump with this injury I modified it to 9 bar dips in place of the box jumps.  Got started and realized how much pain I was in, so dropped to two rounds and called it good.

Time:  10:40

I'll be back tomorrow for what I'm sure will be a highly modified workout.  I was really planning to go run again on Friday, but looks like that's out of the question. 

Tuesday, July 17, 2012

The Airforce WOD

For time:

20 Thrusters (Men 95 lbs, Women 65 lbs)
20 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
20 Push Jerks (Men 95 lbs, Women 65 lbs)
20 Overhead Squats (Men 95 lbs, Women 65 lbs)
20 Front Squats (Men 95 lbs, Women 65 lbs)

With 4 Burpees on the minute every minute.

Post time to responses.

My time:  12:53, scaled to 55#

Ay yi, yi!  Torture.  Pure torture.  This should be called The Guantanamo Bay WOD because it is nothing but absolute torture.  The CIA should make terror suspects do this WOD and they would rat out every single terrorist on the planet!!  See?  CrossFit can solve just about anything! 

So, um, I scaled.  No shame here today, honestly.  I'm at one of those low points where I'm just not loving CF at the moment, and anything I can do to make myself feel successful and re-inspired, I'm going to do it. 

On my way home from the gym, some lyrics from a Patty Griffin song popped into my head.  The song, Nobody's Cryin'.  The lyrics, "I love you but I don't even know why".   And, although it's kind of a sad love song that has nothing to do with CrossFit, that line was so fitting.  That's where I am with CrossFit right now, I still love it, but I don't even know why sometimes.

Anyway, feeling defeated would do me no good at this point.  So I scaled, and got through it,  and now after some good recovery food and a couple hours, I feel great!  And I'll be back for more!

Today's strength:
Squat Snatch into two overhead squats, alternating with 5 pull ups. (I went to 3 plu after 2 rds)
my loads:  45-55-60-65-70

Monday, July 16, 2012


21-15 & 9 rep rounds for time of:

Handstand push-ups
Ring dips

My time: 13:34, modified

So, yeah, about those handstand push-ups. Not happening. I was so weak this morning I could barely do them with two abmats. Back to the drawing board on these...I guess I just need continual work on them. I'll keep after it.

Strength today was 5 sets of 10 deadlifts for a total weight of all lifts:

my loads: 5 ea @ 85-105-135-155-175 for a total of 665#

I ran a 400 after class. Because I need to run more. Fun morning over all.

Friday, July 13, 2012


I've been consumed by the CrossFit Games all day!  I almost forgot to blog about my workout.  Easy to do when watching those firebreathers in the games.  Holy crap they are awesome!!!  Denver McPhail can run like the wind, for sure!  Amazing.


I decided earlier in the week that I needed to go do a run this week instead of a WOD.  So I chose today for that!  It was really nice and cool out at 5:00 a.m. - right about 68°.  I was slow, but it was a really enjoyable run.  So...here are the stats.

Run Time: 36:45 
Stopped Time: 0:00 
Distance: 3.12 miles 
Average: 11:56 /mile 
Fastest Pace: 9:13 /mile 
Ascent: 0 feet 
Descent: 0 feet 
Calories: 374