Friday, December 28, 2012


 I am pretty sore from yesterday's WOD, but this helped work some of it out. 

As many rounds as possible in 20 minutes of:
50 Double unders
40 Walking lunge steps
30 Hand release push-ups
20 Pull-ups
10 Handstand push-ups

My rounds:  2 + 6 double unders

Double unders just come and go as they please.  Warm up I couldn't string together more than three.  When the WOD started, I missed the first one and then hit a set of 20 with no problem.  WTF?  Hmm...?  Anyway, this was kind of a fun body weight workout, including all skills I need work on so I enjoyed it.  I pushed to get two rounds and managed just a tiny bit more.  My pull-ups were the big hang up on this one - no surprise there. 

Strength today was back squats

rep scheme:  5-3-2-2-1-1-1
my loads:  85-95-115-135-145-170

One more workout and I'm out of here for a couple weeks. I'm planning to be at the 9 am Monday workout and then done for a while.   No workout facilities where I'm going, to speak of. Will do some basic stuff like push ups, sit ups, squats every other day and call it good.

Thursday, December 27, 2012

Yay - weights

3 Rounds for time of:

21 Deadlifts (135 lbs, 95 lbs)
15 Front squats
9 Push jerk

My time:  16:02, Rx

This took me forever, and surprisingly the horrible part was the front squats.  Well, I wasn't super fast on the jerks either, but I was stunned by how hard those front squats felt.  And the second round of deadlifts felt super heavy.  But I managed to get through it with some encouragement from B.  I wanted to scale, but in the end I'm glad I didn't.  Just wish I was faster!!

Strength today was

SP 3-3-3
PP 3-3-3
PJ 3-3-3

My loads:

Friday, December 21, 2012

Not the End of the World

Mayans...what did they know?  Ha!

So, I woke up this morning and found I was still alive, and the world had not ended.  AND there was an awesome workout posted for today!  I smiled before I even got out of bed - I do love me some back squats! 

For time:

30 Back squats (Men 225 lbs, Women 155 lbs)
1000 Meter row

My time:  9:10, Rx

I loved this workout from start to finish.  Okay, well, the rowing actually sucked about 700m in, but other than that, I loved it.  I started out with a set of 10, then a set of 5, then sets of 3 to the finish.  I had in my head that I wanted to do sets of 5, but my body had other ideas.  I still pushed not to rest too much and I was super excited to finish the WOD in under 10 minutes.  Great way to end the week!!

We did back squats to warm up before the workout...these were my sets

5 @ 85
5 @ 115
4 @ 135
3 @ 155

So a total of 47 back squats...I will be sore by the end of the day!

Thursday, December 20, 2012


Today's strength was power cleans.  And I managed to set a 5lb PR without even knowing it!!  Yay! 

rep scheme:  5-3-2-2-1-1-1
My loads:  85-105-115-255-130(PR)-140(f)

B did 140 after my 130, and I decided to go for it and try 140.  I was "this" close!  I had the height but didn't get my elbows around fast enough and didn't drop under the bar enough.  But I know I can do it next time!!  I needed a PR - it has been a while!

The WOD was fun, but man I was slow compared to everyone else.  Lots of people hit 11+ rounds...not me.  But still, I felt good about my effort and had a positive attitude throughout.  Can't ask for more, some days.

As many rounds as possible in 15 minutes of:

5 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Pull-ups
9 Push-ups

My score:  7 rounds + 5 deadlifts, Rx

Wednesday, December 19, 2012

Flannel Sheets are the Devil!

We put flannel sheets on our bed this week and let me tell you, they are awesome.  They are awesome until the alarm goes off at 4:30 a.m., and then they are the devil incarnate.  I do not want to get out of bed when I have flannel sheets keeping me all cozy and warm.  It is torture getting out of bed in the winter anyway. 

Since I have a vacation coming up, during which I will practically live in a bikini every day, I can't afford much sleeping in.  So, I dragged my tail out of bed and went to work out, despite the temptation to stay swaddled in flannel for another hour or two.

For time:
400 Meter run
50 Pull-ups
400 Meter run
50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
400 Meter run
50 Med ball cleans

My time:  16:27 - scaled to 25 reps on everything

Yeah, I scaled.  Pull ups and wall ball take me forever.  I should've done 50 cleans - those are easy enough.  Oh well.  I just wanted to try and match the time of the faster people, so this scaled version got me close...still slower than the Rx group.  I blame the flannel sheets - they make me sleepy.

Strength today was Front Squats

rep scheme:  5-3-2-2-1-1-1
my loads:  85-105-115-125-135-145-150

Tuesday, December 18, 2012


With a 7 minute time limit:

1000 Meter row
Max rep shoulder press (Men 115 lbs, Women 75 lbs)
rest 3 minutes
With a 7 minute time limit:
1000 Meter row
Max rep push press (Men 165 lbs, Women 115 lbs)
rest 3 minutes
With a 7 minute time limit:
1000 Meter row
Max rep push or split jerk (Men 205 lbs, Women 135 lbs)

Total SP @ 55# = 21
Total PP @ 75# = 21
Total PJ @ 95# = 11

Total + 53

This was a pretty fun workout.  I still need some improvement on rowing, or I just need to suck it up and quit being a wuss.  Not sure which it is.  I am pulling hard, or what seems hard to me, and not getting there any quicker.  Ah well, at least I'm working out, right?  Some days that's enough...just being there.

Monday, December 17, 2012

Vacation Countdown...

I've got 14 more days before I head out for a new adventure. 

First we'll spend a few days here at the Grenada Grand Beach Resort:

Then, we'll be sailing on this beauty for a week:

...stopping at places that look like this every day:

But for now I'm working my tail off, trying to get things wrapped up for the year at work, and still hitting the gym Monday through Friday. And trying to stay focused when thinking about lounging around in the islands is a tall order for me!!

Today was a decent workout, even with a three day migraine going on.

As many rounds as possible in 6 minutes of:
3 Snatches (Men 145 lbs, Women 95 lbs)
6 Overhead Squats
9 Bar facing burpees

My rounds:  3 + 1 snatch, scaled to 75#

Strength today was a complex of 1 snatch + 2 overhead squats, with 3 bar dips in between lifts

My loads:  60-65-70-75-85

Thursday, December 13, 2012


3 Rounds for time of:

30 Sit-ups
25 V-ups
20 Toes to bar

My time:  17:47, Rx

This was a cruel little ab burner of a WOD.  Thirty sit ups are nothing, right?  Well then go right into V-ups and it's torture.  The gym sounded like  a torture chamber this morning as we all finished our first set of sit ups at the same time and those first V-ups were a rude awakening.  My first two rounds went about like I would have expected - right around 5 minutes, but I lost my momentum somewhere in the third round - probably on the toes to bar.  I seriously thought I'd finish under 15 minutes but it was not happening today.

Strength today was Split Jerk.  Used to be one of my favorite lifts.  I had gotten weak on overhead stuff over about a years time, but I'm making a come back.  Tied my old PR today, so that felt good. And of course in hind sight I should've gone for 140, because 135 felt pretty damn good!

Rep Scheme:  5-3-3-2-2-1-1-1
My loads:  65-75-85-95-100-115-125-135

Wednesday, December 12, 2012

Busy day...

Just now getting time to blog! 

3 Rounds for time of:
500 Meter row
12 Deadlifts (Men Bodyweight, Women 3/4 bodyweight)
21 Box jumps (20”)

My time:  13:58, Rx at 115#

 This is a fun workout.  Which is kind of scary - two fun ones in a week, something horrible must be coming up tomorrow or Friday.  I should've scaled up to body weight on the deadlifts, but oh well.  It was a good workout.

Strength today was 2 squat snatch with 2 HSPU between sets.  I got up to 90 lbs on the snatch, and I was power / split snatching those.  My squat snatch was horrible today. 

Tuesday, December 11, 2012

Bench Press & A Fun WOD

Today's strength was Bench Press

Rep Scheme: 5-3-2 -5-5-5-5-5
My loads:  55-65-75-85-85-85-85-85

Not my favorite lift, but one I need to work on, so I always welcome it, even though I do not excel at it.  


Today's WOD was fun!  I love kettlebells and my double unders felt pretty decent today.  Now, I know in comparison to some people (my dear friend B for instance) my "decent" double under days would be an embarrassment.  But I was pleased with my effort today!  I even had one set of 21 double unders unbroken.  That's huge for me.  Huge!! 

5 Rounds of:

With a 3 minute time limit:
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Max rep double unders
Rest 1 minute between rounds.

My total Double Unders:  208
Per round:  41, 45, 42, 40, 40

Monday, December 10, 2012

Feeling better!

Still not 100% but feeling so much better, I'll call it 99%.  I had a lot of time I could have used for resting over the weekend, but spent it shopping or cooking or wrapping gifts.  I am ready for vacation for some real downtime!

10 Shoulder press (Men 125 lbs, Women 85 lbs)
30 Pull-ups
20 Push press
20 Chest to bar pull-ups
30 Push jerk
10 L-pull-ups

My time:  13:47, w/65# & all kipping plu

 This was a fun one.  Just quick enough to not be mind numbing, but just long enough to be a really good workout.  Pull ups felt pretty good today.  Had some decent sets.  Actually hit 3 good chest to bar in the warm up but opted to just go kipping for the WOD. 

Strength today was front squats:|
Rep scheme:  5-3-2-2-1-1-1

My loads:  65-85-95-105-115-125-140

Friday, December 7, 2012

TGIF...sort of.

Usually I'm so glad it's Friday, but tonight is my company Christmas party.   And I'm still kinda sick, and would love nothing more than to go home and sleep after work. But I'll get all dressed up in a pretty little cocktail dress and put on a smile and go dance the night away.  It's what I do. ;)


As many rounds as possible in 12 minutes of:

3 Muscle ups
7 Deadlifts (Men 225 lbs, Women 155 lbs)

 My rounds: 5 + 3 DL

 Obviously I subbed out the muscle ups and did 5 & 5 pull ups & dips instead. Pretty decent workout and I always enjoy a good deadlifting session.

 Hopefully I'll be over this illness by Monday!

Thursday, December 6, 2012


Well, yesterday I rested, and today I feel about the same as I did yesterday.  Actually I have a little more energy, so I think I'm headed in the right direction.  At least I'm getting this sickness over with before my vacation. 

Today's workout was really fun.  I wish I had been feeling 100% because I want to do this one as Rx'd one day.  Since I was feeling weak today, I scaled down and still had a great workout.  

For time:

500 Meter row
10 Front squats (Men 185 lbs, Women 125 lbs)
400 Meter row
8 Front squats
300 Meter row
6 Front squats
200 Meter row
4 Front squats
100 Meter row
2 Front squats

My time: 10:36 w/85#

The strength today was squat clean and jerk

I only went up to 85# and didn't keep up with the rep scheme.  I got really winded after 4 reps at 65 lbs.

Tuesday, December 4, 2012

Still too sick...

So I got up this morning and went to CFJ.  I made it about 1/2 way through the warm up and decided it was a bad idea to keep going.  I just have zero energy.  So annoying wasting time being sick, but what can I do?  I headed back home and rested a little bit before work.  Got to work and realized I had left my carefully planned and packed lunch sitting on the counter.  The healthiest option I have here at work is Tuna, and some Lara Bars.  Yuck.  I think I'll work half a day and head home for some extra rest.  I have to get better!!

Monday, December 3, 2012


Complete as many rounds as possible in 15 minutes of:

8 Ring dips
10 Box jumps (Men 24″ box, Women 20″ box)
12 Barbell Overhead walking lunge steps (Men 95 lbs, Women 65 lbs)

My rounds:  4 +  8 box jumps

Did bar dips with this one instead of ring dips.

Still sick but felt pretty good while working out, actually it was the best I felt all day long.  I got over to urgent care and got an Rx for some antibiotics.  Hopefully they'll kick in soon!  I have too much to do to be sick.