Sick

Ugh!

I really don't have TIME to be SICK.  But here I am.  Sick.

Woke up at 4:00 this morning and couldn't breath very well.  It's my annual winter sinus infection I guess.  Anyway, working out wouldn't have worked out this morning since I need to breathe. 

Hopefully some R&R this weekend will fix me up.

More burpees...

...and I'm coming down with a cold.  Now the "no energy" makes perfect sense, along with the stuffy nose.  I wasn't feeling bad until this morning, and I still don't feel totally crappy yet, but I can tell I'm getting sick.  Bah!  Germs are a waste of time.

Anyway, when I saw the posted WOD I almost didn't get out of bed, but then I remembered, sometimes working out actually helps me get over a cold faster.  

For time:

75 Hang power cleans (Men 135 lbs, Women 95 lbs)
Athletes must do 5 burpees at the beginning of every minute before doing power cleans.

My time:  9:30 - scaled

I scaled the weight to 75 lbs, and did 3 burpees every minute instead of 5.  This was still a challenge, even scaled.  If I were feeling 100% I probably would have gone heavier on the weight, but 95# hang cleans are a pretty tall order on a good day.

The warm-up today included a couple rounds of pull-ups, dips, and OHS, along with two minutes each of HSPU and anchored military sit-ups.  I got 57 on the sit-ups.  Everything else I didn't bother counting reps.  Just being there was enough, right?  ;)

Yay Burpees!

You know I didn't mean that.  I despise burpees.  But I have gotten just a teeny tiny bit faster at them.  I actually set a PR today - a two burpee PR.   Reason to celebrate?  I think so!

With a 15 minute time limit:

Row 2000 meters
As many reps as possible of burpees

Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.

My row time:  9:44.8
My burpees:  40 - Pr by 2!

My row time has gotten slower and somehow I managed to get more burpees.  Now, if I could just speed up the row AND the burpees.  

Our strength today was Deadlifts (I had been hoping for these!)

warm up sets:  5@ 85, 5 @ 105
work sets:  5 sets of 10 @ 155 lbs

All my lifts felt good and I'll be feeling it tonight, I'm sure!

Energy Crisis!

I had very little energy this morning.  No idea why.  I ate clean Sunday and Monday - go figure.  I'm pretty sore from yesterday too.  Not excruciating, just normal "CrossFit sore". 

5 Rounds for time of:

10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
15 Pull-ups

My time:  11:56, scaled to 10 pull-ups

I knew the pull-ups would take me forever, even scaled.  And I was right.  I finished last even after scaling.  The SDHP felt okay but I had to break them up.  First 10 were unbroken though. 

Strength today was a complex:

1 power snatch, 2 hang squat snatch, 3 overhead squats

my loads:  45-50-55-60-65

And now...back to work.  I'm beyond swamped!!!

Swamped!

To anyone who might be a regular daily reader of my blog (I know of at least two), I apologize for my absence.  I've been out of town, and/or busy at home, and now I'm completely swamped at work.  I'm catching up, though!

WOD:

5 Rounds for time of:

7 Push jerk (Men 135 lbs, Women 95 lbs)
15 Hand release push-ups

My time:  14:51, Rx

This wasn't a horrible workout, although I was pretty slow (last again)!  It felt good to be back from a five day break which included plenty of off plan eating and lots of beer drinking.  We had a great time, and I did need a break.  My body was ready for some exercise today, although I might have argued that at 4:30 a.m.

Strength today was 5 sets of 10 back squats

warm up sets:  5 ea @ 85, 110

work sets:  4 sets of 10 @ 120 (ran out of time for the last set)

Tuesday...

For time:

400 Meter run
21 Deadlifts (Men 155 lbs, Women 105 lbs)
15 Hang power clean
9 Push jerk
400 Meter run
9 Push jerk
15 Hang power clean
21 Deadlifts
400 Meter run

My time:  14:20 - scaled to 75#

Felt good to get out and run, although I was slow.  I'm still pretty sore from the weekend, believe it or not.  (Believe it! )   Taking a rest day tomorrow.

Strength today was the following complex:

1 DL, 2 hang squat clean, 3 push jerk.  Started light and went up to 75 lbs.

“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 total reps:  140, using 55#

Went WAY light this morning.  I'm incredibly sore from Saturday's workouts.  

Battle Over Redlands

What a day!  I woke up at 5:30, when my alarm was set for 7:00.  I guess my body was just ready to get up and go compete!  Had a light breakfast and off we went.

I loved the atmosphere of the competition.  Having never attended or been in a CrossFit competition, I was a little nervous.  It actually reminded me a bit of motorcycle races - everyone knows everyone and even though it's a competition, most people are friendly.

I was up for WOD #1 at 9:15 a.m. 

Complete as many reps as possible in 10 minutes of the following:
Pushup to Clean
Snatch
1-1, 2-2, 3-3, 4-4, etc.
Score is total reps completed.   
Masters 40-49 (115/73)

I was beyond nervous, to the point of having cotton mouth for the first five minutes of the WOD.  I had to force myself to focus on the bar rather than the fact that I felt like I might literally die of thirst right there in front of God and everybody!  I forced myself to just zone out on the bar, and my lifts felt awesome.  I never felt like I had a bad lift at all, but I just wasn't fast enough.  I took 4th in this event with a score of 52 reps.  Wasn't happy with it, but I felt like I gave 100%.

Looking at some pictures, I can see I did some standing around.  I'm sure it was all in the interest of oxygen to the brain!    I Managed to eat a little bit after this one, and watched some other CFJ people compete.

My heat for WOD #2 was 12:45 p.m.

Complete as many reps as possible in 10 minutes of the following: 
Buy in: Row 1000m
then,
Max rep Thrusters
Masters 40-49 (Dumbbells – 40’s/25’s)

This one was more up my alley.  I had a strategy to not just blow out the row.  Not like I could really blow it out anyway - I'm not a fast rower.  I aimed for about 4:20 and that's just about where I ended up.  Off the rower and took a few seconds to catch my breath before I started in on the thrusters.  I had initially set myself a goal of 60.  I wanted my first set to be 20, but I hit 12 and I was gassed!  It went down from there to sets of 5, 7, 3, etc.  I finished with 55 reps, putting me in second place for the heat, and tied for second overall.


I was completely wiped out after this.  My husband dragged me off the mat, and I sat on the bleachers for a while.  I felt like I was high. (Not that I know what that feels like or anything.  Ha ha.)   It took me a good long while to recover after this.  I ate a little more, rested some, and watched other people compete for a while.

I was up for WOD #3 at 4:15 p.m.

Chest to Abmat Kettlebell Pushup
Suicide Run
Pullups
Suicide Run

21-15-9 reps for time

I was completely exhausted by the time this heat rolled around.  I didn't want do it at all!  But I didn't dedicate my whole Saturday to losing, so I gutted up and got in line.  It felt like a death march going back in to the "arena" if you can call it an arena.

The kettlebell push-ups were tough.  I knew they would slow me down, but I pushed through them as fast as I physically could.  Faster than I thought I could, actually.  I was 4th off the mat to the pull-up bar, but managed to make up considerable time.  My pull-ups are strong, although I lack speed.  I didn't have any "no-rep" calls on my pull-ups and this really saved me.  I didn't finish in the time cap, but I did finish third in this heat which put in Second Place in the final standings.  I was SO overjoyed, I still haven't stopped smiling about it two days later!!

And finally...on the podium and on my way to a reward of beer &Pizza!

Not sure I ever want to compete again.  I'm reserving judgement until after I recover from this one.  It was a stressful experience for me, but I did have a total blast.  I really enjoyed cheering on my friends from CFJ and other gyms.  That was the best part of it, in my opinion.  Well...that and being on the podium at the end!  (Yeah, that part was pretty sweet!)

Battle Skills

Ha!  Today I went in and worked on the skills for tomorrow's "Battle Over Redlands" competition, which for some crazy reason I decided I would enter.   I've had a million "what was I thinking" moments, but I'm really, truly excited about it. 

B and I worked on the the first WOD a little bit - nothing timed, but I feel good about this one.  Worked on the second WOD by rowing 500m and then doing a minute of thrusters.  Should be able to do okay on this one based on this morning's results.  Practiced the kettlebell to abmat push ups and got a good feel for those. 

So, I'm ready! 

Let's get it on!!

Back from a rest day...

but not any more well rested.  I took off yesterday because my body was just tired.  And today, at 4:30 a.m., it didn't feel any less tired than yesterday.  But I cannot afford to rest too many days.  Fat never sleeps.   So...off the the box.

WOD

4 Rounds for time of:

15 Dumbbell push press
25 Box jumps (Men 24” box, Women 20” box)

My time:  9:52, using 25# db's

I used 25#'s so I could compare to last time's "rx" weight.  And I cut 1:13 off my time from last time!  Always feels good to get a PR on anything!!

Strength today was snatch  
rep scheme:  1-1-1-1-1-1-1-1-1-1
my loads:  55-65-70-75-80-85-90-95-100(f)-100-(f)

I did squat snatch on the first three.  Then I went to power snatch.  And at 85 I went to split snatch.  

I need to get past the mental block of getting under the bar on 100 lbs.  I though 95 was a PR today, but no...it was already my PR from back in August.  Gotta work on this one!!

More Thrusters!

Complete as many rounds as possible in 20 minutes of:

5 Thrusters (Men 95 lbs, Women 65 lbs)
7 Hang power cleans
10 Sumo Deadlift High Pull

My total:  8 rounds even, Rx

This one was fun, except for the thrusters.  Ha ha.  Actually the whole thing was fun.  I expected to get about 7 rounds, and was surprised when I was almost at 8 full rounds.  I had to hustle to get the last 10 reps, and they were sloppy, but I did it!!  Just a good old fashioned CrossFit workout.  Love it!!

Before the WOD we had the Jenks Mile, only on the rower!

My total time was 12:52 I think.  I left my times at the gym.  My rowing has just gotten worse and worse.  I've been listening to too many people and trying to focus on what they say about technique, when in fact, I was faster before.  I mean, I just PR'd my 5k twice last month.  I think I am okay with my technique and need to stop trying to change it!!!

Fran

Fran is stupid.  There, I said it.  It's not my favorite workout.  In fact it's on my list of "workouts I think are stupid and I do not like at all".  I know, Fran is a CF icon.  A classic...the most famous of "The Girls".  But since I really suck at thrusters, I think it's stupid.  Ha ha!

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

My time:  10:27, Rx

Not my best performance ever, but not my worst.  I felt pretty good with the trusters and thought I was making decent time.  I got to the round of 15 pull ups and that's where I kind of hit a wall.  The 9's weren't too bad - thrusters unbroken, but pull ups were awful.  3-2-2-2...not good.  Anyway, it's never as bad as I make it out to be in my mind.

Strength today was Squat Clean & Jerk
we were supposed to do ten sets, but we stopped after six

65-75-85-95-100-105

TGIF!

For time:

21 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
18 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
18 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
15 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
12 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time:  25:07 - RX!!!

This one kicked my ass.  It's the wall ball shots, honestly.  Deadlifts at 135 are not an issue for me.  Running, well, running is what it is.  I'm slow, but not that slow.  Wall ball, however, just eats me up.

First of all that damn target is about 20 feet high!  Seriously I know it's supposed to be 10' and Breck admits that "it's a little bit higher" but it's a lot higher, in reality.  Like probably 11 feet.  And I have such difficulty first of all, just hitting the target.  And second of all, when it's a "miss" it's not really a miss - the ball hits some part of the pull-up cage and ricochets back into my face.  One day it's going to snap my neck and I'll be laying there twitching and be rendered useless for the rest of my life.  For wall ball.  Okay, a little dramatic, yes.  Ha ha.

I have to laugh to keep from crying some days.  Oh, and I should mention, I did indeed cry today during the WOD.  DURING the WOD...did you get that?  Yes, immediately after 21 miserable, soul-sucking wall ball shots I proceeded to my platform and turned around and cried into my sweat towel for about three seconds (every second counts, you know).  Then I got my shit together and finished the workout without shedding another tear. 

So glad that one is over!!

Strength today was back squats

rep scheme:  5-5-5-5-5
my loads:  85-105-125-145-155

These actually felt pretty decent at 155.  I will go heavier next time.  I had forgotten how much I enjoy back squats when I really focus on form.

We also did a mini-tabata.  I didn't count my reps. 

TGIF!!

More scaling...

For time:

10 Muscle ups
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
15 Hang power cleans (Men 155 lbs, Women 105 lbs)
20 Burpees with lateral jump over bar
40 Box jumps (Men 24” box, Women 20” box)

My time:  11:32, modified/scaled

I did 10 chest-to-bar pullups and 10 bar dips in place of muscle ups.  I also scaled the weight to 85 lbs on the hang cleans.  I can do 105 lbs, but it's a struggle with that many reps, and I wanted to go fast - this was supposed to be a fast WOD.

Strength today was 7 sets of the following complex:

power clean - hang power clean - split jerk

My loads:  65-75-85-90-95-100-105

If it had been just clean and jerk, I could've gone heavier, but that hang power clean is a bitch when the weights get heavy!!  My knees are feeling better, and I really think these TK bands are helping.

Fun morning!  Again!  :)
 

Hump Day.

For time:

30 Toes to bar
100 Double unders
25 Toes to bar
75 Double unders
20 Toes to bar
50 Double unders
15 Toes to bar
25 Double unders
10 Toes to bar

My time:  15:26 - modified

I did 15/13/10/7/5 toes to bar as a modification in the interest of time.  I did 100% of the double unders though!  Had a few good sets of 15 or 20, but for the most part they just killed my shins, that is until I got into a really good rhythm on the set of 50 - something about the way I land.  I need to pay more attention.

Strength today was fun!!  We did "death by snatch".  Choose your own load, then 1 rep on the first minute, 2 reps on the second minute, and so on until you fail.  We actually just went 10 minutes.

I completed 10 full rounds with 55 lbs.  The first 9 rounds, all the snatches were unbroken.  Ended up with a total of 55 reps. 
FUN! 

VOTE TODAY!!!

3 Rounds for time of:

500 Meter row
21 Thrusters (Men 75 lbs, Women 55 lbs)
21 Sumo Deadlift High Pull (Men 75 lbs, Women 55 lbs)
Hands must stay on the barbell when returning it to the floor. If the barbell is dropped there will be a 2 burpee penalty before continuing.

My time:  20:36, Rx

Thankfully I didn't drop the bar, because I would have refused to do even two burpees.   Surprisingly for me the tough part of this WOD was the rowing.  I tried to change up my technique and it just killed me!  I know I can do better with my rowing, but with the way I have been doing it I PR'd a 5k just a few weeks ago.  I think I should stick with that method.

Thrusters, no matter the weight, seem such a struggle to me.  I had a couple of decent sets, but never 21 unbroken.  Some day?  Maybe. 

Strength today was Snatch Balance 

Rep scheme:  3-3-3-3-3
My loads:  55-65-55-55-55

5 hspu between sets

Tough Monday!

4 Rounds for reps of:

1 Minute of pull ups
1 Minute of dumbbell ground to overhead (Men 45 lb db’s, Women 30 lb db’s)
1 Minute of hand release push-ups
1 Minute of dumbbell front squats (Men 45 lb dumbbell, Women 30 lb dumbbell)
1 Minute rest

My total reps:  192, as Rx'd

pull ups 12-11-11-11 = 45
g2oh  7-5-5-5 = 22
push ups 12-12-12-12 = 48
fr sq 17-20-20-20 = 77

Tough workout!  Seriously didn't think I'd make it through the 3rd round, but I did.  The ground to overhead just killed my score.  Should've scaled.

Strength today was Front Squat

rep scheme:  5-3-2- 5-5-5-5-5
my loads:  85-105-115-125-125-125-125

“J.T.”

21-15 & 9 rep rounds for time of:

Handstand push-ups
Ring dips
Push-ups
Post time to responses.

My time:  14:59, scaled, of course. 

Bar dips and 1 abmat + 10 lb plate for hspu

TGIF!

“Nancy”

5 Rounds for time of:

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

My time:  19:20, Rx - unbroken

Seriously, I love this WOD! It's always been one of my favorites. Although, if you ask me at the starting line of the first round, I might argue with myself on those statements.  Or during the run of the third round...that's the breaking point every time.  Once I get past that I'm good.  My running was sluggish this morning, as it has been every time I've run lately.  I don't know what's going on with the running.  Anyway, I finished under 20 minutes and did the OHS unbroken, as is always my goal on this one.  So I feel great about my efforts today.

Strength today was OHS  

rep scheme:  5-3-2-1-1-1
my loads: 55-65-75-80-85-90

No PR's here, just some good solid overhead squats that felt awesome.  I did all of them from the floor rather than from the rack, which was an option today.  This was good practice on snatches as well.  And I can always use practice on those.

So, I've been wearing these TK knee bands.  First of all, yes, they do make my knees feel better during lifting, etc.  But the disgusting down side is the sweat.  Seriously, after just about 15 minutes of warm-up, I have sweat dripping down my shins.  It's so gross.  Mid-workout I don't notice it so much, but during the strength, I had to continually wipe sweat off my legs. 

They are helping some of my knee issues.  However, during the warm up today when we were doing alternating split jerks with light dumbbells, I had a sharp pain in my right knee, just below the knee cap when I jumped.  So no jumping.  Seems like it's always something...a new ache or pain every week.  *sigh*