Saturday, March 30, 2013

13.4 - do overs

So I figured now that I can kip toes to bar, I'd have a chance of bettering my score on this one.  Well, as luck would have it, 95# felt ridiculously heavy this go around.  Ah well, I ended up with two reps more than I did on Thursday, I'm just not sure it was worth all the stress of making myself do it again, but I did love the fact I got in an extra WOD this week.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

My total reps:  46, Rx

Friday, March 29, 2013

Good Friday

I had the day off work today, but got up at 4:30 anyway with hopes that I could re-do 13.4 today and have it over with.  No such luck.  But I understand rules are rules. 

The prescribed WOD today was:

“The CrossFit Jenks Warm-up”
3 Rounds for time of:
15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring or bar dips
15 Pull-ups

B and I practiced some clean & jerks, but mainly I focused on getting kipping toes to bar down on a reliable basis...not just hit and miss.  I have it now!!  Yay!!  Anyway, when it came time for the WOD I was about to leave and decided I'd modify the WOD so...

I did:

15 OHS 35#
5 push up
15 abmat sit up
10 bar dips
5 kipping TTB

My Time = 8:46

Thursday, March 28, 2013

Never Say Never

Yeah, let's see.  First of all I was not going to do the Open this year.  Then, after I signed up, I said I wouldn't be re-doing any workouts for the Open this year.  Well, I guess I lied.

I'm planning to redo 13.4 on Saturday.  Not because I have even a glimmer of a prayer of getting to the games.  Not because I think I'm going to double my score or something radical like that.  No, I'm redoing it simply because when I left the gym today, I though to myself, "I didn't do my best".  I can't leave it hanging like that.  I've given my all on every Open workout so far, and I won't post my score without going back and giving it a better shot.  Even if I get only one more rep, even if I get the same score, I want be able to say, "I've done my best", and I can't honestly say that this morning. 

CF Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and jerk  (men 135#, women 95#)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

My total reps:  44, Rx

Wednesday, March 27, 2013


For time:

500 Meter row
15 Power snatches (Men 135 lbs, Women 95 lbs)
500 Meter row
15 Hang squat cleans
500 Meter row
15 Thrusters

My time:  11:50, scaled to 55#

This was a fun workout, as scaled.  Had I attempted 95# I would have struggled (especially with the snatches) and my time would have been maybe double.  But, at 55#, I was able to keep moving, rest very little and get an intense workout.  Wish I could  move that fast with Rx weights.  I'd feel like a superstar. :)

I'm almost banking on tomorrow's Open WOD having some heavy weights (hopefully some squat cleans) and I'm still babying this stress fracture, which was my main reason for scaling today.  If I'm going to sacrifice healing time, it will be for the Open. 

Tuesday, March 26, 2013

The Bear Complex

“The Bear Complex”

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
5 Rounds

I did the warm up, and then one set with the 35 lb bar.  Still healing my leg....

Then I rowed a 5k as I watched everyone else fight The Bear.

It's interesting to be an observer some days.  I can pretty accurately predict when someone will fail, or in some cases, they just give up.  There is a moment of hesitation, just slightly longer than is truly needed for a transition or re-grip.  There's a look people get in their eyes that says they've given up.  It's a subtle thing, just enough to signal they are done - just a flicker the eyes, or a momentary loss of concentration.  And most of the time, if you're watching, you can see it and, sure enough, the bar hits the floor.

What would be more interesting is to be able to stand next to someone and catch that moment, and call them on it and see if they could recover and move on.  Because, most time's it's not muscle failure or physical weakness, it's just a mental thing.  Hmm...

5k row = 24:22

Monday, March 25, 2013


Jamming to a little Shaggy this morning.  :)
Shaggy - Mr Boombastic - Vidéo Dailymotion

As many rounds as possible in 12 minutes:

2 Rope climbs
20 Push-ups

My rounds:  4 + 1 climb

I did modified rope climbs (standing to reclining to standing - straight legs).  Still babying the leg until I get the ok from the doctor.  Should be a couple more weeks.  It's feeling a lot better already though!

Strength today was Back Squats  I did warm-up sets of 5 @ 85 and 3 @ 105.  Then switched to back extensions, again, to save the leg.  Did 8 sets of 10. 

Now...back to my jam.

Thursday, March 21, 2013

CF Open 13.3 aka 12.4

This was a nightmare WOD I never wanted to re-live.  But hey, this is CrossFit ladies & gentlemen. Shut up and gut up, right?   And so I did...

I did the best I could with this one - honestly.  I had several no-reps that would have put me close to 150.  Just couldn't seem to pace my breathing today.  I started out with 17 unbroken and then it just went to Hell from there. 

Not even tempted to re-do this one.  The up-side is (there's always an up-side) I avoided any jumping, therefore helping my leg to heal just a little bit more!  But I'll happily sacrifice the healing process if Clean & Jerks show up next week in 13.4.

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

My total reps:  142

Wednesday, March 20, 2013

Tabata and other stuff

On my way to the office this morning, I heard a hilarious story on the news.  It seems that Lululemon is recalling some of their yoga pants because  - get this -  "they are too revealing".  Ha ha ha ha!!  Everything they sell is pretty darn revealing.  I mean, seriously, most of their shorts/pants leave so very little to the imagination, there are already things I will never be able to un-see.  Anyway, I thought it was pretty comical.

Much like my pull-ups today during...

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull ups:  4-4-4-4-3-3-3-3 = 28
Push ups: 7-7-7-7-6-6-6-5 = 51
Sit ups:  10-10-10-10-10-10-10-10 = 80
Squats:  12-12-12-12-12-12-12-12 = 96

Total:  255

Strength today was hang power snatch, which I opted not to do because of the jumping/extension, etc.  So I did some light dead lifts (sets of 5 @ 85#) alternating with back extensions (sets of 10).  Nothing fancy or very strenuous...just something to keep me moving.

Tuesday, March 19, 2013

For time:

20 Burpees
400 Meter run
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
500 Meter row
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
400 Meter run
20 Burpees

My time:  16:30 - modified

I rowed 500m in place of the 400m runs, and subbed 20 push ups in place of burpees.  Wall ball shots were not hitting the white target, simply because I couldn't/wouldn't jump and it makes that much of a difference.  So I was hitting the first red line (which is still like ridiculously high, by the way). I know I will need to be patient in waiting for this leg to heal, but I'm ready for it to be over with.  I need to get out and run!! 

Strength today was SP/PP/PJ 3 sets of 3 each.  I only did 6 sets of SP at 3 each:


Monday, March 18, 2013


As many reps as possible in 12 minutes of:

10-8-6-4-2 rep rounds of:
Bar muscle ups, chest to bar pull-ups or pull-ups (Athletes choice)
Dumbbell hang clean and jerk (Heavy as possible with proper mechanics)
If you make it through the 2 rep round start back at 10 again.

Post reps and dumbbell load to responses.

My total reps:  82 - kipping plu, 25# db's

 So, this morning I had my follow-up visit with the doctor.  I do, indeed, have a stress fracture in my fibula.  So, NO jumping, NO running, NO heavy loads, NO doing anything that hurts.  I'll return in two weeks for another follow up and see how things have progressed.  I will just have to modify workout accordingly.  But if Double Unders show up in the open, I'll just have to delay my recovery for a little while.  Likewise with any sort of heavy cleans or anything that requires a full extension and/or jump.  For now, I'll just wait and see.

Thursday, March 14, 2013

CrossFit Games Open 13.2

Last night, I eagerly awaited the announcement of this WOD.  When I saw box jumps I kind of panicked a little.  I mean...I possibly have a stress fracture, right?  After about 3 minutes I said, "What the heck, I'm going to jump anyway - it's not confirmed that I have a fracture." So I went to the gym this morning prepared to do box jumps, and just live with the consequences. 

Much to my surprise and delight, when Breck read the rules to us, we learned that  STEPPING onto the box is acceptable. This was like a Christmas present for me!   I'm much faster/more efficient at box steps than jumps, and the risk for injury is greatly reduced.  (Perhaps someone at HQ is catching on to the notion that box jumps are causing tons of Achilles injuries?).  In any event, I was pumped and ready to do this one!!  Woo hoo!!!

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20"  box

My rounds/reps:  6 full rounds + 11 box jumps = 206 reps

I'm so excited!!  I really wasn't expecting to get more than 4 rounds, maybe 5.  I was so close to 7!!  If I weren't going out of town this weekend, I might be tempted to re-do this one just to hit 7 rounds.  But, alas, I am more than pleased with my score and I'm smiling from ear to ear today!!  Life is good! 

Wednesday, March 13, 2013

Little Miss Modifed

Yesterday, as I went about my business thinking "muscle strain" and the doctor proceeded to poke and prod my leg in order to see where the pain was, I never thought it would be hurting worse by the end of the day, simply because it's been a pretty consistent dull ache/soreness.  But, by the end of the day it was killing me - I suppose just from the extra manipulation the doctor did.  Anyway I had an agonizing evening and finally got some rest after taking some Aleve.  

And I woke to find I'd be modifying yet another WOD:

For time:

10 Deadlifts (Men 135 lbs, Women 95 lbs)
20 Box jumps (Men 24” box, Women 20” box)
10 Hang power cleans
20 Box jumps
10 Front squats
20 Box jumps
10 Push press
20 Box jumps
10 Thrusters
20 Box jumps

My time:  8:?? (can't remember my exact time!)

Modified - used 65 # on the weights, and stepped all the box jumps.  The only thing I broke up were the thrusters - 5 & 5.  Wish I could be this fast at the  Rx weight.  I scaled the weight down because in the warm-up the 95# hang power cleans were killing my leg - the jump shrug/extension part, specifically, and then catching the bar.  So...scaling was in order.  We'll see what 13.2 is tomorrow and whether or not I'll be able to do it as Rx.  Since I didn't stop hardly at all during the wod, I really got a decent workout - just not with heavy weights. 

The warm up today was 10 100m sprints.  Of course I'm not running so I just hopped on a rower and rowed for 10 minutes.  Managed to get in 1700m. 

Tuesday, March 12, 2013


Okay, so I went to the sports med doc today to have my leg checked out.  I'm thinking muscle strain, maybe a tiny tear?  He starts thinking stress fracture.  I'm all confused.  He sees a tiny place on the x-ray that "may reveal" a stress fracture, but he's unsure.  But by all the pressure points, pain reaction, etc., he's thinking stress fracture for sure. I'll go for an MRI and then report back to him on Monday (dang that's a long time to sit and wonder)!

The word "CrossFit" was met by a blank stare from the doctor.  I explained as best I could and he says, "So, these calisthenics you do, you can continue as long as it doesn't hurt".  I'm picturing me doing double unders on one foot and trying to do heavy back squats with all the load on one foot, while I'm pretty certain he was picturing me doing a couple of sit-ups in front of the TV.  Ha ha!!'s a waiting game now.  We'll see if 13.2 is doable.  In the meantime I modify and keep on moving!


3 Rounds for time of:

7 Power cleans (Men 155 lbs, Women 105 lbs)
35 Double unders
7 Push jerk
35 Double unders


3 rds of:

7 power clean (used 105# 1st rd, 85# after that)
10 back extensions
7 push jerk
10 back extensions

My time:  10:41 - modified

Monday, March 11, 2013

Happy Monday!

This morning during the strength, B and I worked on kipping toes to bar.  She received a good tip from someone else on how to kip, so we were trying it out.  It actually works.  I think I connected 4 or 5 during practice.  During the workout mostly sets of 3 and then when my grip/lungs started to go I was down to sets of 2 or just singles, but it's an improvement!!

As many rounds as possible in 12 minutes of:

10 Toes to bar
10 Hand release push-ups
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My score:  5 rounds + 6 TTB, Rx

Strength today was, of course, Back Squats
warm ups:  5-3-2 @ 85-115-135
work sets: 10 x 3 @ 150

So, I'm two weeks and a day into this whatever-the-heck-it-is injury to my left calf muscle.  I am usually of a mind that if something is injured, give it two weeks to heal; then if it's not healed after two weeks, see a doctor.  Ugh!  I called and made an appointment for tomorrow morning with a sports medicine doctor at EOOC.  I was disappointed I didn't get Dr. Rahal - he's way better looking than the doc I'm getting.  Ha ha!  Oh well.  I just need to find out what is wrong and get healed up.  I hope nothing is torn or messed up to the point of surgery - just a strain that I need to be more careful with and avoid some movements for a while (running, jumping). However, I know if there are double unders in The Open, I'll be doing them no matter what!  We'll just see what they say tomorrow...

Friday, March 8, 2013


Finally Friday!  Man, I need a day to sleep in!  I was tempted this morning, but I got up anyway.  The WOD wasn't horrible, although it contained two of my nightmare elements - box jumps and wall ball.  I don't know what my problem is with WB, but I struggle with it.  Today I got smacked in the face by the ball.  *pow*  Guess I should pay more attention (or develop better reflexes). 

21-15-9 rep rounds of:

Push press (Men 95 lbs, Women 65 lbs)
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Box jumps (Men 24″ box, Women 20″ box)

My time:  12:07 Rx

Strength today was a choice of back squats or run the Jenks Mile.  Since  I have no idea what is going on with this calf pain, I didn't think running would be wise. It's been two weeks and still hurting.  I don't know.  Seems like it's always something.  But I just keep on going.

Back Squats:
warm ups:  5-3-2 @ 55-65-75
work sets:  10 sets of 3 @ 85

Thursday, March 7, 2013

CF Open WOD 13.1

Seriously, now in hindsight, I don't know what I was thinking when I thought I wouldn't compete this year.  I LOVE THIS STUFF!!!   I would have been so disappointed this morning if I weren't competing.  I'm SO glad I signed up, even if my training has been off.  I'm excited for everyone at CFJ and heck, even for myself.  

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

My total reps:  120, Rx

I started off at a pretty good pace (pretty good = 10 per min) on the burpees.  At minute two I was exactly 20 burpees in.  And then I slowed down.  The next 20 took me forever, but I got through them.  Then I foolishly broke up the lightest snatches 10-5-5-10.  I should've at least attempted to go unbroken, right?  Well I apparently have zero lung capacity because I was gasping for air.  And then more burpees.  Thirty took forever.  The 75# snatches, I just should've used a different strategy.  Should've dropped the bar every rep, but no...I tried doing sets of three, and I think I wasted a ton of energy hanging onto the bar.

BUT - I am completely 100% satisfied with my score and my effort.  So, bring on 13.2!!

Wednesday, March 6, 2013

Happy Wednesday!

4 Rounds for max reps of:

3 Minutes to complete:
500 Meter row
Max rep burpees with remaining time
3 Minute rest

My total burpees:  40
(10, 9, 11, 10)

This was a fun one, but tough as heck!  Getting off that rower and going right into burpees was torture.  My row times were all about 2:10 to 2:15 so I had very little time for burpees.  But I have to say, gladly, my burpee speed has improved.  10 per minute used to be the high end for me, but I was pretty consistent at getting 10 in under a minute here.

I just hope they don't kick off the Open with that damn burpee WOD again.  Ugh!!

Strength today was bench press
warm up: 5-3-2 @ 45-65-75
work sets:  5 x 5 @ 85

Tuesday, March 5, 2013

Open WOD 11.3

Open WOD 11.3

As many rounds as possible in 5 minutes of:
Squat clean and jerk

My score = 24 - PR!
(12 full C&J, 1 point each movement)

I was actually happy to see this posted today.  I was a bit worried about the weight but turns out it felt kinda light.  Go figure - I struggled with 95lbs overhead last week.  I got two more points than a couple of years go, and really enjoyed the workout.  Looking forward to Thursday to see what's in store!

After the WOD we did "death by pullups".  I made it through minute 8, and then went to 3 pull ups per round, to spare my shoulders.

Monday, March 4, 2013

$20 worth of fun

So, after repeatedly saying "I'm not doing The Open this year", I've thrown caution to the wind, along with $20, and we'll see where it all ends up.  I'm feeling fairly decent (although quite overweight these days) and all I can do is give it my best shot.  It pains me to see that I'm in the 50-54 category this year.  They could at least scale it down for me, but no...gotta age another 5 or 10 years for that.  Ha! I'll have fun, and I was planning on being at the gym anyway, so I figure what the heck - I'll just go for it.

Today's WOD

3 Rounds for time of:

9 Handstand push-ups
15 Ring dips
21 Push-ups
400 Meter run

My time:  19:04

Not even close to Rx.  2 Abmats for HSPU and barely hit the target 50% of the time.  Ugh.  Ring dips were more like jumping ring dips, but I had a couple early on that felt pretty decent.  Push ups are getting better, but not perfect.  Running....I was a bit worried going into the run because I've had some calf issues since a week ago Sunday.  I took it slow and no increase in pain, so I guess that's okay.

Strength today was Back Squats

10 x 3 @ 165#

Friday, March 1, 2013


Whew!  What a busy morning!  We had an internet outage this morning at the office.  I had to make sure that was taken care of so no one went into meltdown mode from lack of being connected. 

Then while reviewing security videos, I saw a person loading up what appears to be several cokes into a bag, late at night in the company kitchen, with the lights out.  I'm thinking to myself, "Who in their right mind would risk their job over six cans of Coke?"  Well, it turns out on closer inspection, they were not all cokes, and this person had actually brought the stuff and placed it in the fridge over a period of several days. 

So, things aren't always as they appear on the surface. 

Just like this workout!! 

3 Rounds for time of:

10 Deadlifts (Men 135 lbs, Women 95 lbs)
8 Hang power cleans
6 Front squats
4 Push press
2 Squat clean and jerk

My time:  12:22, Rx

Might have been 12:27, but I cannot exactly recall right now.  Oxygen deprivation.   Anyway, on the surface, this looked like something I might actually be able to get a fast time. Not so.  Not so at all.  I talked myself out of scaling at least four times - once before the WOD and at least three times during.  I heard Paige call "time" about 4 minutes in and I'm still struggling to get the last two reps in on my first round.  Ah...well, you know what?  I still LOVED this workout.  Every single bit of it was enjoyable to some degree. I do love lifting!