Friday, May 31, 2013


Really, I'm not sure how I forced myself to get out of bed today.  I am so sore.  My ass hurts when I sit in a chair, or walk, or move.  Or rather I should more delicately say, "my glutes hurt".  Ha ha!  We all know I'm not delicate though, right? 

Anyway, I pried myself out of bed, got ready and dragged myself down to CFJ with a  positive attitude, and the idea that I would push myself to get this done, no matter what!

For time:

1200 Meter run
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Toes to bar
800 Meter run
20 Kettlebell swings
20 Toes to bar
400 Meter run
10 Kettlbell swings
10 Toes to bar

My time:  28:01

I had gone into this thinking it would be a solid 25 minutes for me. For some reason my new found skill of kipping toes to bar has just gone out the window.  I think I maxed out at a 3 kipping reps today.  I had some twos, but mostly it was a grind of singles.  At one point, Jennifer looked over and suggested I half the reps.  My answer was, "No, I'm doing the whole thing".

I started out this week with the idea of not scaling anything if I didn't have to.  I did Rx weight on everything this week, but I did scale box jumps.  But on something like KBS and TTB - no way am I scaling.  This was a grudge match between me and the clock, and I wasn't going to cave in and scale anything.  So I gutted it out and finished.  I left the gym at 6:15, feeling somewhere between delirious and high as a kite.

We'll call it a success!!

But before all that, we did the strength:  Hang Squat Cleans

My loads:
125 - PR by 20 lbs!!!!!
135 (f)
130 (f)

So I got a big PR and that made my day.  I went for a higher one and failed.  Strictly a form issue - I had the height and I had the weight, but I didn't get under the bar (on the 135).  On the 130 I had the bar too far in front and instead of hitting my target, I hit my thighs

BUT I STILL GOT A 20 LB PR!!!  Woo hoo!!!!!!!!!

TGIF, my friends!!

Thursday, May 30, 2013


1000 meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 pull-ups

My time:  12:29, Rx

I'm so seriously exhausted and sore from those heavy deadlifts yesterday - I had no idea how I was going to make it through even the warm up today, let alone any of this other stuff.  But "positive thoughts" got me there.  Just keep rep at a time.  I had every intention of not setting the bar down during Jackie.  I rested it on my shoulders after 20.  Then I got 10 more.  And then, I set it down. And the mental defeat was like a kick to the  head.  I broke it up in ridiculously small sets after that.  Must work on this!!  But I got through it and that's all that mattered today.

Strength today was SP/PP/PJ 3 x 3 ea

My loads:
SP: 40-45-50
PP: 55-65-75
PJ:  80-85-90

Wednesday, May 29, 2013


21-15-9 reps for time of:

Deadlift (Men 315 lbs, Women 205 lbs)
Box jump (Men 30″ box, Women 24″ box)

My time:  9:29, Rx weight, step 20" box

Last time we did this, my time was way faster, but I was using 155#, and jumping the box.  My jumping the box days are pretty much over, unless there's money involved.  And I doubt anyone's going to pay me to do box jumps.   

Anyway, I just realized (by going back and reading) this is the first time I've done this one with 205#, so perhaps the stepping vs. jumping wasn't what slowed me down.  Maybe the 50 lbs difference?  Maybe?  Anyway...decent workout. I still love a good heavy deadlift now and then!

Strength was of course, deadlifts:  3-2-2-1-1-1
my loads: 125-145-175-195-205-205

Tuesday, May 28, 2013

Yay! Snatches!

As many rounds as possible in 20 minutes of:

10 Alternating dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
20 Sit-ups
30 Double unders

My rounds:  5 + 3 sit ups

The double unders just killed my time on this one!  I was excited about this WOD, thinking I could really rack up some rounds, but my doubles were just awful today.  Awful.  Like my biggest set was maybe 11. And downhill from there.  

I loved the dumbbell snatches though.  30 lbs is a good weight for me and I managed to just blast right through them.   That part was super fun.

Strength today was Snatch Balance.  5 sets of 2.
my loads:  35-45-50-55-60

Monday, May 27, 2013


I haven't run in for-ev-er!!  This was my first "long" run since I had the stress fracture in my fibula at the end of February.  I took off pretty easy and ran slow, thinking I'd do some intervals of walking/running.  Well after the first 1/4 mile, I walked a tiny bit an then just ran it the rest of the way.  The rest of the way being 2 miles total.  No pain, no cramping up, none of that.  So I'm back at it.  I need to throw in a couple running days every week. Maybe I can lose part of this huge ass that's become part of my life!  Ha ha!!

2.04 miles = 24:06

Friday, May 24, 2013


3 Rounds for time of:

21 Deadlifts (Men 155 lbs, Women 105 lbs)
15 Hang power cleans
9 Push jerk

My time:  12:16, w/85#

I scaled.


But I loved this workout.   I needed the workout to just be lifting today.  I needed to not have to drop and do a burpee or run anywhere or flail around trying to get a ring dip.  I needed to do some lifts that I love.  And as it turns out, I pretty much love all three of these. 

Bench Press was the strength today.  I failed at 110.  105 is still my PR from Lord knows how long ago.  Bah. 

Anyway, I'm ready for the long weekend.  I won't be going in to do Murph on Monday.  I am, however, planning to get out and run this weekend.  Since my leg is all healed up, it's time.  I need to run!!


Wednesday, May 22, 2013

Hump Day!

Can't believe it's already Wednesday - the week is flying by.  Two more workouts and I get a rest day!!  Yahoo!

7 Rounds for time of:

200 Meter run
3 Power cleans (Men 205 lbs, Women 135 lbs)
5 Front squats

My time:  18:37, w/105#

I really liked this one!  I think the 105# was perfect for me - I was able to keep the intensity and didn't struggle too much with the squats. I probably could've cleaned more, but 135 would have been a struggle with the squats for sure.  I was shocked on the second round when my legs almost refused to run!  I had to really push myself just to maintain a slow jog.  But I really did enjoy the workout.

I decided to skip the optional 10 minutes of double unders after the workout.  Gotta save some energy for tomorrow! 

Tuesday, May 21, 2013


21-15 & 9 rep rounds for time of:
Handstand push-ups
Ring dips

My time:  12:10, modified

Just what my beat-up, tired shoulders needed - ha ha!  The HSPU were pretty shallow today.  I tried lowering my target but never hit it.  Well, I hit it but couldn't get back up.  So.  I raised the target back up.  We're not even discussing how many abmats I had.  Ugh.  Then, the ring dips...well, I had a couple decent ones at the beginning and then it went downhill from there.  Let's just call them "flailing ring pulses" and leave it at that.  Push ups...oh push ups...I'm trying different angles with my arms; arms closer in to my sides; trying super hard to stay tight.  Getting better.  Everything is a work in progress.

Strength:  Back Squats 5-5-5-5-5
My loads:   85-105-135-145-150

My knees sounded like bubble wrap being twisted on just about every rep.  I love the TK knee bands, though.  They really do help with keeping the joint warm, and make me feel like I'm not falling apart.

Monday, May 20, 2013


40-30-20-10 Rep rounds for time of:

Wall ball shots (Man 20 lb ball, Women 14 lb ball)

My time:  13:50 - heavily modified

Lately, I've had to scale workouts that seem monumental to me.  Just in the interest of not feeling completely defeated before I even start.  I changed the reps to 20-15-10-5.  I still got in 50 wall ball shots and 50 pull ups.  I just mentally couldn't face 100 of each today.  And some days, it's more important for me to feel like I got a good workout (which I did) rather than feeling completely incompetent at basic workouts. 

I don't know what it is about wall ball, but it just kills me.  I might as well be over there doing thrusters.  I'm pretty sure I get exercise induced asthma with both of those moves.  Or exercise induced emphysema....something that makes it damn near impossible to get over 5 reps in a row. 


Strength:  snatch balance 3-3-3-3-3
My loads:  45-50-55-60-65 stopped after 1 @ 65 – shoulder pain

Friday, May 17, 2013


For time:

40 Kettelbell swings (Men 55 lbs, Women 35 lbs)
40 Double unders
30 Thrusters (Men 75 lbs, Women 55 lbs)
30 Pull-ups
20 Hang squat snatches
20 Box jump overs (Men 24” box, Women 20” box)
10 Muscle ups (substitute 10 toes to bar if unable to do a muscle up)
10 Handstand push-ups

Rules: If any of the movements are broken up, 3 burpees must be performed before continuing.
Angie's rulesTo prevent a mental breakdown, just do the WOD with no burpees.

My time:  20:28

It's Friday.  I'm wiped out.  My knees and shoulders are aching.  The thought of burpee penalties for every break in reps was so defeating, I almost didn't get out of bed.  However, I took it upon myself to modify the workout to suit me.  I still got the workout done, and I'll never miss those burpees.  I was keeping track of how many times I had to stop during the workout and I would've ended up doing 78 burpees.  In other words, I would have been there until 6:30.  

The other modifications I did:  stepped the box jumps, dropped to 35# on the snatches (shoulder pain), toes to bar instead of muscle ups, and not full ROM on the HSPU.

My one victory:  unbroken kettle bell swings (pretty sure everyone did this part unbroken)

TGIF!  My body needs a rest!

Thursday, May 16, 2013

Wod B from 2008 CF Games

5 rounds for time of:

5 Deadlifts (Men 275 lbs, Women 185 lbs)
10 Burpees (with clap overhead while airborne)

My time:  8:22, Rx - PR by 37 seconds

Despite my loathing of burpees, I do love this particular workout.  I remember the first time I ever did it, just hearing the concept of "CrossFit Games" was a puzzling thought to me.  Ha!  I don't think I really "got" CrossFit back then, thanks to the less than stellar coaching at HZ, where I began this whole ordeal of getting fit.  Anyway, I love this workout.  I love deadlifts.

Today's strength was 5 rounds, 5 deadlifts/10 dips

I'm still working on getting a decent dip.  Today, with some positive reinforcement from Garth (thanks Garth) I was determine to get at least one full-range ring dip.  I actually ended up with two!  Now, I wasn't doing 10 dips per round.  I was trying for 5 max per round. 

My loads on the deadlifts:

Wednesday, May 15, 2013

On My Own

This morning I looked at the workout through my half-opened eyes and I knew I couldn't drag myself out of bed for thrusters and rope climbs.  I was just exhausted.  I rolled back over and got another 1.5 hours of sleep.  And then I got up and did this:

5 rounds for time of:

400 m run
25 air squats

My time:  17:52

My leg feels a little tight after running, but I'm stretching it and it's feeling better.  I'm glad I made the effort to get up and do some sort of workout today rather than just settling for nothing at all.  I always feel better when I exercise. 

Back to CFJ tomorrow!

Tuesday, May 14, 2013



5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between rounds.

I actually did a "Mini-Barbara" - I cut all the reps in half and did 5 rounds.

My time:  28:05 

Even cutting the reps to half of what was prescribed I got a really good workout, which is after all, why I'm here.  Some days it's just a bargaining process between my mind and body.  I know the full workout would've taken me more than an hour, so it was a good compromise.

Then I did the optional strength WOD:

10 minute time limit - amrap

20 double unders
1 squat snatch

My rounds/loads:  55-60-65-70

Monday, May 13, 2013

Sumo's & Box Jumps

As many rounds as possible in 10 minutes of:

10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
15 Box jumps (Men 24” box, Women 20” box)

My rounds:  6 + 10 SDHP - stepped box instead of jumping

Not a bad one for a Monday.  I'm always glad to get the Monday workout behind me.  It sometimes feels like starting all over again. But that really is one thing I love about CrossFit - you can always view it as a fresh start.  Every day is a new challenge and a chance to improve yourself.  I love it!

Strength today was snatch balance.  I didn't go very heavy - taking it easy on my left shoulder, since it's been a bit touchy lately.

5 ea @ 55-60-65-70

Friday, May 10, 2013


As many reps as possible in 10 minutes of:

Ring muscle ups
Bar muscle ups
Burpee pull-ups

My score:  37 burpee pull-ups

Ugh!  We did this after a long running workout and I was completely wiped out by the time we started.  I think if we had done this before the running I might have easily added another 15-20 reps.  None the less, I got in a full hour of hard work.

The running workout was:

6 rounds - run 100m
5 rounds - run 200m
4 rounds - run 400 m

I was super slow on all the runs, but consistent with my pace.  On the first 400 I stepped in a pothole and lost my left shoe, while my right one filled up with water.  It was a comedy!  Got the shoe back on pretty quickly and finished my "jog" back in.  This is the most I have run since February.  My leg feels pretty good!

And now I'm ready for the weekend.  Party tonight, party tomorrow!  Monday's gonna hurt!

Thursday, May 9, 2013


Last night, I had a little trouble getting to sleep, just thinking about this big number: 50.  And then I realized I was not going to be one bit different when I woke up this morning, other than just another day older.  And really, that happens to every single one of us, every single day, if we're lucky.  So I let go of the though of how many years I'm celebrating, and just looked forward to the actual celebration! There will be beer this weekend!!

Today's warm-up was one round of The Bear with a barbell.  It was nice to skip the push ups/pull ups/wall squats/etc., for a day.

Then we had a mini-wod as the rest of the warm up:

5 minutes to do 50 burpees
rest 2 minutes
5 minutes to do 50 toes to bar
rest 2 minutes
5 minutes to row 50 calories

I made it to 45 burpees.  *smirk*
I made it to 43 toes to bar
I made it to 50 calories, in under the 5 minutes.

So I'm all warmed up...

Then the strength was my *favorite* lift - Squat Cleans!  Yay!


My loads:  85-95-105-115-125-130-145 (PR by 15#)

I knew the 145 would be a PR but I couldn't exactly remember what my previous was.  (Note: It was 130, set exactly a year ago on my birthday!)  I was super excited that I got the 145, and felt like I could've easily done another 10 lbs.  I just love, love, love how squat cleans feel.  It is the one lift that every movement just makes total, absolute sense to me, and feels amazing when the bar lands on your shoulders and you stand it back up.   So yay for a new PR!

Then the birthday WOD:

5 Rounds for time of:
10 Dumbbell hang squat cleans (Men 35 lb dumbbells, Women 20 lb dumbbells)
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time:  8:11, Rx

The first round was unbroken, and took less than a minute.  And then holy crap - I was so winded I could only do three squat cleans before setting the weights back down on the second round.  Then I paced myself a lot better, with the goal of finishing under 10 minutes.  I really would've like a 5 minute time, but I'd also really like to be 30 again, have washboard abs, and a million dollars, and while we're at it, I'd also like to live in the Virgin Islands.  But none of that is happening.  Ever.  ;)

Wednesday, May 8, 2013

Happy Hump Day

For Time:

20 Shoulder to overhead (Men 185 lbs, Women 125 lbs)
40 Burpees
Partition as needed, any order.

My time:  7:34

Last time we did this (5/12/11) I used 85 # and it took me 8:07, so today was an improvement, though I'm still a long way from Rx on this one!  My left shoulder is killing me.  I swear, you get one body part feeling better and the pain just moves to another part.  Got released by the sports medicine doctor yesterday for running, so now my shoulder are going to give me trouble. Hopefully a few rest days coming up will help with that.

Strength today was shoulder press, push press, push jerk, 3 sets of 3 each

my loads:
sp:  45-50-55
pp: 65-75-85
pj: 95-105-115

All of these loads felt super heavy, today.  Some days I feel invincible and other days, strength eludes me. I guess I can't be SheRa every day, huh? ;)

Tomorrow is the big one!!  Woo hoo!!

Tuesday, May 7, 2013


As many rounds as possible in 12 minutes of:

6 Alternating one arm dumbbell squat snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
8 Ring dips
10 Front squats holding dumbbell in rack position

My rounds:  5 + 3 squat snatches, rx weight, jumping bar dips

I begin to wonder if I will ever get a decent dip.  I've had a few random single ring dips that would have been considered legit, but they're pretty rare.  And bar dips seem even more difficult.  I don't know what the answer is.  Maybe I'm trying to engage the wrong muscles?  I don't know.  I need therapy.  Ha ha!

Strength today was alternating 1 arm dumbbell squat snatch
3-2-2-1-1-1 (each arm)

my loads:

Monday, May 6, 2013

It's Birthday Week!

Yes, that's right.  Birthday week!  I'm celebrating all week long!  Because I can.  You get to do stuff like that when you get older. Don't be jealous. *hee hee*

So tonight, I'm not really partying, but I am celebrating.  I'll have an extra piece of dark chocolate for dessert.  Baby steps...I have to work my way up to the weekend. 

I'm excited about my birthday workout, which shall remain a mystery until Thursday.

Today's WOD:

3 Rounds for time of:

400 Meter run
15 Box jumps (Men 24” box, Women 20” box)
12 Ring push-ups
9 Chest to bar pull-ups

My time:  16:09

Running is slow going these days but I'm running.  Stepped the box jumps since I think some of this high impact stuff contributed to my fracture.  I'll be stepping instead of jumping from now on.  Ring push-ups got really difficult, really fast.  I did 10 in the first round and the last two, I almost did a face plant so I did four good regular push ups and moved on.  Second round I did 4 ring push ups and the remainder regular; third round six and six.  The WOD took me a long time, but I contribute that more to the (slow) running than anything.  

Strength today was snatch balance

5x5 @ 35-40-45-50-55

Friday, May 3, 2013


For time:

10 Back squats (Men 225 lbs, Women 155 lbs)
20 Double unders
8 Back squats
40 Double unders
6 Back squats
60 Double unders
4 Back squats
80 Double unders
2 Back squats
100 Double unders

As rx’d is with no rack; bar must be cleaned from the ground.

My time:  19:48, 155# from the rack

Yeah, so I didn't do it "rx".  I can't clean 155# but I can sure back squat the heck out of it.  I actually set a 10 rep PR with this WOD.  My previous 10 rep back squat was 145.   The double unders just ate me up today.  I was tripping, cussing, slashing myself with the rope, sweat flying everywhere...I was a mess.  But I got through them okay.  And my leg, while I did have some muscle issues while jumping, seems to be fine with some post-WOD stretching.  

Strength today was a clean, then move the bar to your back then back squat - 1 rep, 5 sets

my loads:  65-85-95-105-125


Thursday, May 2, 2013

Ugh, burpees!

I don't know a single soul who loves burpees.  I mean, they're not like Chinese water torture or anything but yuck.  I'm so deathly slow at them, I always cringe when they are in the WOD.

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 time/reps:  9:52 row, 41 burpees - PR by 1

Laughable, almost, isn't it?  One burpee.  Ha ha!  Oh well, it's a PR and I'm taking it!

Strength today was overhead squats

5 x 5 @ 55-65-80-90-95

I was surprised at how good my shoulders felt on the overheads today.  Wrists and knees are another story, but I got through it without putting on my knee sleeves.  Woo hoo!

Wednesday, May 1, 2013

Half Way There

Yay- three workouts in the bank, two more to go!  I'm ready for my Saturday sleep-in.

This morning we started with agility drills, and I figured we were in for the Jenks Mile.  Luckily, it wasn't that bad - only 10 x 100m runs (sprints if you're not me...jogs if you are me).  My leg is feeling pretty good.  I have some minor muscle discomfort (hesitate to call it pain) in that left calf, but no residual pain after running.  I'm being mindful to stretch a lot, so I think it's all good. I have a follow up appt on Monday and hopefully that'll be the end of visiting the doctor.  Then I can get back to my Sunday afternoon run!

Strength today was Hang Power Clean

5 sets of 3 @ 55-65-85-105-115

I set a 15# PR on the 3 rep hang power clean - they were sloppy, but I made them.
Also, my previous 1 rep PR was 105, so this is a 10# PR on the 1 rep

It's nice to get a new PR every now and then!!


For time:

40 Box jumps (Men 24” box, Women 20” box)
40 Push-ups
40 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Pull-ups
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time:  12:51, scaled

Modified as follows:  stepped the box jumps, 20 pull ups, and 20 wall ball shots.  We were running short on time, and as I hit 15 pull ups I looked at the clock and it was already after 6:00 am, so I decided to bump those down to 20 as well as the wall ball shots.  Still a decent workout!!