Wednesday, July 31, 2013

Feelin' Strong

So, yesterday I had no energy.  Today I felt pretty strong.  I wasn't super fast on the WOD or anything like that, but I just felt strong.  I love days like this!  :)


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

My time:  10:17, Rx - PR by 1:25

So yeah, I PR'd this one today.  I was still pretty slow, considering everyone else's time in the gym but whatevs.  The first time we did this one I was hung over (and even possibly still drunk).  What killed my time on this was the thrusters.  I have got to figure a way to just mentally block out the agony of my burning quads and lack of oxygen during thrusters.  They are horrible every time I do them. 

I did manage to do all the OHS unbroken, however.  Small victory.  I'll take it!

Strength today was 3 OHS with 2 second hold at the bottom.

My loads:  65-75-80-85-105

I faltered a little bit at the very end of the third rep at 105# but still counted it.  I was maybe 2" from the top.  Of course, in a competition I would've been no-repped, but nobody's paying me for this stuff!  Ha ha!!

Tuesday, July 30, 2013


I feel like I've been drugged!  I could have slept all day today, I believe.   I've resorted to drinking a cup of coffee.  We shall see if that helps.

Today we had a half-tabata warm up.  Pull ups, push ups, sit ups, squats.  I subbed ring rows for pull ups, because my hands are still torn up from last week and I know we have pull ups coming up soon.

Then we did one round of The Bear with the bar and then our strength was also one round of The Bear.  I chose to stay light at 65#, because I feel like a total slug today. Then I did a few squat cleans because I wanted to, and had extra time.  :)


5 Rounds for time of:
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Ring dips
6 Handstand push-ups

My time:  12:50

Nowhere near Rx. 
Wall ball - most of them hit the target. 
Ring dips - I subbed bar dips and those were pretty iffy.
HSPU - used 2 abmats and probably connected about 50% of the time

My shoulders are shot.

Tomorrow I hope I'm feeling strong again!

Monday, July 29, 2013

Much Better!

After a weekend of recovery and watching the Crossfit games, I'm fired up and feeling way better.  Even starting to see some progress with losing a few pounds.  So, yay for that!

This morning our strength was Clean & Jerk, one every minute on the minute for 10 minutes.  I should've gone heavier.  I started to go with 115, and it felt heavy so I dropped to 105.  I really should've stuck with 115.  Next time!

Anyhoo...I made it through all 10 rounds no problem.

The WOD:
Row 500m
30 Burpees
10 Shoulder-to-Overhead Presses (Men: 165 lbs, Women: 95 lbs)

 My time: 7:33, Rx

I love this one.  Well, except for my loathing of burpees.  But it's still a fun, challenging workout, and I did about like I expected on it so, it was a good morning!

Friday, July 26, 2013


Completely lost my mojo today.  Yesterday, I was so excited about trying to push one of those sleds, and I woke up with zero energy, cramps from Hell, and nauseated beyond belief.  Still, I got up and went to the gym, ready to see what I could do.

What I could do was very little!  I barely made it through 5 sets of 10 back squats at a weight that normally I could practically jump up and down with.  Several times I felt on the verge of passing out.

I'm exhausted.  I need a rest day!  I didn't do justice to any of these workouts today.

Strength:  Back Squats - 5 sets of 10 at 75% of 1RM
My weight should have been 160, but I went with 125# and barely made it through.  

WOD 1:
As many rounds as possible in 5 minutes of:
50’ Sled push or plate push
5 Burpees

My rounds:  3

Started round one pushing a 25# plate.  Made one pass with that, and then went to the beloved bear crawls.  Ha ha!  Super weak and slow.  Glad that's over.  I want another chance at those sleds - outside!

rest 3 minutes

WOD 2:
As many rounds as possible in 5 minutes of:
30 Double unders
3 Muscle ups or 3 dumbbell burpee complex

My rounds:  1 + 25 double unders

Seriously zero energy by this point.  But I did give it all I had for 5 minutes.  Double unders were a complete struggle today. 

rest 3 minutes

WOD 3:
As many rounds as possible in 5 minutes of:
20 Box jumps (Men 24” box, Women 20” box)
2 Wall climbs

My rounds:  2 + 5 box steps

I stepped the box jumps (as I have been since March...).  Wall climbs seemed like the easiest thing we did this morning.  I think I was just loopy from lack of oxygen at this point.  Managed to get all the way up on the wall this time though, so we'll call that my small victory for the day. 

TGIF people!!  Have a great day!

Thursday, July 25, 2013


90 toes to bar + sweat + chalk = blisters that tear open in the third round

Yeah...ouch!  I could feel my fingers blistering around rep 15 in the third round.  It was all I could do to make myself finish the round.  I knew if I kept going the blisters would get bigger and then tear open.  I just gives me the heebie jeebies feeling the blister rubbing back and forth knowing it's going to rip open any second.  Ugh!  Well it finally happened with about 7 reps left.  I guess that's not horrible.  Thankfully I didn't bleed.  Just some loose skin to tear off.  Yuck.


3 Rounds for time of:

30 Toes to bar
21 Ground to overhead (Men 95 lbs, Women 65 lbs)

My time:  21:31, Rx

I figured out how to kip toes to bar again - briefly.  It seems once my forearms fatigue it's hard to maintain it.  I managed to kip 7 ttb in the first round and 5 in the second but that was it.  I had some doubles but other than that, it was single, single, single, single, single...

I did all power snatches on the ground to overhead.  It's the most efficient (in my opinion) so I went with it.  65 is a manageable weight for power snatch. 

Glad that's over with. 

Tomorrow sounds scary.

Tuesday, July 23, 2013


What a day.  I didn't sleep well last night, worrying about my son, who is sick and for some reason puts off going to the doctor until the situation is almost out of control.  (Fast forward to noon today and he has pneumonia.  *sigh).    Work has been insanely busy and seems like I cannot catch up.

So my sanity in all of this?  My one place I can get away and concentrate on only what is in front of me at the moment, and block it all out?  CrossFit!  

We started today with 10 rounds of handstand holds 30 seconds on/30 seconds off.   I made all 10 rounds.  Well there was one round where my butt bounced off the wall, but I got right back up and stayed an extra few seconds at the end to compensate.  Big butt!  Ha ha!

Then it was 10 rounds of rowing 30 seconds on/30 seconds off.  I got about 1225 meters.

Strength today was hang power cleans: 5 rounds of 5, with max double unders each round in 90 seconds.  There was a rest period in between but I don't remember.

Hang Power Cleans 5 ea @ 105-95-95-95-95
Double Unders – 10-24-26-22-17 = 99

Then the WOD:

As many rounds as possible in 7 minutes of:
7 Pull-ups (chin over the bar)
7 Hand release push-ups

WOD as Rx = 5 rounds

Monday, July 22, 2013


For time:

50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
5 Rope climbs
30 Wall ball shots
3 Rope climbs
20 Wall ball shots
2 Rope climbs

My time:  16:24, 10' rope climbs

So, it turns out rope climbs are terrible therapy for tennis elbow! Go figure!  I'll be icing my elbow today and doing some physical therapy with my "Thera Band Flex Bar".  It really is an amazing tool for tennis elbow.  It's always something!

Strength today was push press
5 sets of 3 @ 45-55-60-65-70

My left leg (the one I had the stress fracture in) is giving me some trouble.  Not sure if it's bone or muscle, but it's frustrating to say the least.  I skipped running over the weekend, and it hurt a little on the push press today with the dip & drive, but by the end of the WOD it was fine.  I'm just a mess!!

Friday, July 19, 2013


For time:
Jenks Mile (400, 200, 400, 200, 400 meter runs with 1 minute rest b/w each)

then when clock hits minute 15:

2 Rounds for reps:
1 Minute max rep pull-ups
rest 1 minute
1 Minute max rep dips
rest 1 minute
1 Minute max rep sit-ups
rest 1 minute
1 Minute max rep push-ups
rest 1 minute
1 Minute max rep box jumps (Men 24” box, Women 20” box)
rest 1 minute

then when clock hits minute 35:

As many reps as possible in 5 minutes of:
30 Back squat (Men 225 lbs, Women 155 lbs)
20 Alternating one arm dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
10 Muscle ups

Jenks Mile:  
400 - 2:02
200 - 0:54
400 - 2:14
200 - 0:58
400 - 2:21
Total:  12:29

Skills WOD:
PLU: 12/10 = 22
P/U: 20/18 = 38
S/U: 42/35 = 77
Dips: 10/7 = 17
Box: 23/19 = 42
Total = 196
(jumping ring dips/negatives, 20" box step ups)

155# back squat from rack = 21 reps

I'm pretty sure Breck is trying to kill someone.  Ha ha!  This was a tough week.  Probably the humidity didn't help.  I feel like I should have lost ten pounds this week, but the scales say no.  Bummer!


Thursday, July 18, 2013

Mmmm...Squat Cleans!

I was dog tired this morning, but I knew we were going to have squat cleans (& jerks) today, so I got my butt out of bed and headed on down to CFJ to get me some!

12-9-6 Rep rounds for time:

Squat clean and jerk (Men 155 lbs, Women 105 lbs)
Bar facing burpees

My time:  17:20, Rx!

I haven't done a heavy Rx WOD in a long time.  I usually scale down to something comfortable.  I had every intention of scaling today, as well, until Andy made me feel guilty.  (I'm quite capable of  putting up 105#, but I knew my time would be ridiculously slow at that weight.)  So, I threw some 10's on and went for it.

The first 12 reps went okay and then the burpees were ridiculous.  I was so sweaty I was sliding around on the lifting platform like a mud wrestling contest.  Ha ha - gross!!!  For the round of 9 & 6 I moved my bar out so I wasn't sliding all over the place.   

My hope was to finish in 15 minutes, but no such luck.  However, I felt like I kept a decent enough pace, and got a good workout.

Strength today was Squat Clean & Jerk:

10 singles

My loads:  55-65-75-85-90-95-100-105-120-125

Wednesday, July 17, 2013

Too HOT!

Went out for a  run after work in the blazing ass heat.  Ridiculous idea, honestly.  I made it a mile and a half and thought I was dying.  Not posting a time, due to the excessive amount of stops and starts.  Any spot of shade was an opportunity to rest.  Never again in this heat!!!

CFJ Death March

For time:

1 Mile run with kettlebell (Men 55 lbs, Women 35 lbs)
Every minute on the minute do 10 Kettlebell swings

My results:  1000m, 100 kbs

I treated this as an amrap.  I did 5 swings per minute.  Holy crap on a cracker!!  What a ridiculously torturous workout this turned out to be! And yet, on some level it was actually kind of fun.  I suppose that's every CF workout, right?    The carry varied from resting on the shoulder to behind the hips to just hanging at my side.  Tough to decide which was best or hardest. I somehow managed to whack both of my knees with the kettle bell.  Ouch!  Nothing directly on the knee cap so I'm fine - just a bruise or two.

Strength today was a mini-Lynn
3 rounds of max bench at 95#, followed by max set of pull ups

My total was 35.  I've lost the detail of it somewhere...

Tuesday, July 16, 2013

Death By Burpee

When the posted WOD is a 10 min amrap, I always worry about how we will fill that other 50 minutes.

Today, my worst fear:  Death By Burpee!!  One burpee the first minute, two the second, and so on until you fail to complete the number required.  After failure you continue with a prescribed penalty set until everyone fails. 

I made it through round 9, then failed to complete 10.  So my penalty was assessed at 6 per round, and this was through 15 rounds.  So plenty of damn burpees (84 exactly).  I wasn't dead, but I was getting close!!

Strength today was Squat Snatch - 10 singles
My loads:  35-40-45-55-60-65-70-75-80-80

Then the WOD

As many rounds as possible in 10 minutes of:

5 Squat snatch (Men 135 lbs, Women 95 lbs)
15 Toes to bar

My rounds:  2 + 12 ttb, scaled to 70#

I have somehow totally lost the ability to kip more than 2 or 3 toes to bar in  a row.  I really need to get this skill back in my bag of tricks.  They take forever when you're not kipping!!  Squat snatches are probably my weakest lift.  I can do touch &go on power snatch, but not on squat snatch.  I managed a couple of touch & go, but only a couple.  My form goes to crap if I don't stop and re-set between reps.

A nice, solid hour of work today!!

Monday, July 15, 2013

A Run & A Walk

Stopped on my way home from work for a two mile run at the Aquarium Trail.  The weather was perfect - cloudy, 79°, tiny bit of light rain and a mild breeze.  I took it slow, and enjoyed the run, although it was more of a jog than anything at just under 11 min per mile.    I had to stop for a car at one point and ended up with a huge calf cramp.  Managed to work it out pretty quickly and move on.

After dinner, I decided to join my husband and our dog for their walk.  We did roughly 1.5 miles in our hilly neighborhood.

Happy Monday!

As many rounds as possible in 8 minutes of:

250 Meter row
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)

My rounds:  3 even 

I subbed dumbbell hang power cleans for the push press due to tennis elbow.  It's excruciating.  Putting the weights overhead was aggravating it so I asked Breck for a sub.

rest 4 minutes

 As many rounds as possible in 8 minutes of:

25 Deadlifts (Men 135 lbs, Women 95 lbs)
15 Bar dips

My rounds:  4 even

Of course my bar dips started off nice and deep, but by the end they were pretty much chicken-pecks. so no "rx" on this one, except for the deadlifts.  95 is pretty light for me so I zipped right through those with no trouble at all.  

Strength today was dumbbell push press, but I subbed dumbbell hang squat clean

5-3-2-2-1-1-1 @ 12-15-20-25-30-35-40

Saturday, July 13, 2013

2.5 miles

Got out for a run this morning around 9:30 am thinking it would still be "cool" enough to run. It was hot as the hubs of hell out there! 

I did 2.55 miles, very slowly. 

Time:  30:23

Friday, July 12, 2013


I woke up a bit before the alarm this morning and had a premonition that today's WOD would be Fran.  And I said to myself, "If it's Fran, I'm not going!".  And then I turned over and grabbed my phone to check the CFJ website and sure enough, it was Fran.


It was too dark to go running alone, and I was already awake so I forced myself to go get it over with.  (  I did run a 400 before class.) 

This WOD makes me sick to my stomach.  My heart rate goes up just thinking about it.  I haven't had a decent Fran time, ever.  And my "best" was over 3 years ago at 9:25 - not stellar by any means.

I thought of scaling the weight for thrusters but Breck talked me back into the Rx weight.  I just need to figure out how to push through that burning agony around rep 15 on the set of 21.  It kills!


21-15 & 9 rep rounds of:

Thruster (Men 95 lbs, Women 65 lbs)

My time:  11:08, Rx

I'm glad to have that behind me for a while.

Strength today was front squats

rep scheme:  5-3-2-2-1-1-1
my loads:  65-75-85-95-105-115-125


Thursday, July 11, 2013

Hill Run

So, since I need to drop some weight, I'm throwing in some extra running.  It is miserably hot in the evenings and I have always resisted running in the heat.  But sometimes you just have to gut up and do it.  So I'll be doing some short runs in the evenings for a while, plus a longer run on the weekends.

What I will not be doing is running hills like I did this afternoon. I'll be heading to the aquarium trail (flat) for my running from now on.  It was roughly 100° out, and thankfully sort of cloudy, but the hills in our neighborhood are tough on a cool day; today they almost did me in. 


This was a total cardio blast, and I needed it.  I've got a few pounds to drop and cardio (and eating clean) is the only way to get rid of it! 

For max reps:

4 Minutes of rowing (calories)
1 Minute rest
4 Minutes of double unders
1 Minute rest
3 Minutes of rowing
1 Minute rest
3 Minutes of double unders
1 Minute rest
2 Minutes of rowing
1 Minute rest
2 Minutes of double unders
1 Minute rest
1 Minute of rowing
1 Minute rest
1 Minute of double unders

My results:
Rowing:  43, 35, 23, 13
Doubles: 90, 70, 55, 35

Total reps:  364

Strength was after the WOD today.  Find your one rep max of hang squat snatch.  Well, I was too freaking tired to max out on anything so I did 5 lifts:  65-65-65-70-70

Before and after class I ran 400m.

Wednesday, July 10, 2013

Home, Sweet Home!

Back from another glorious trip to the Caribbean.  A few pounds heavier and worse for the wear, I'm sure of it.  The food and drinks are irresistible, though I did try to behave, I ended up over-indulging.  I did manage to steer clear of bread on several occasions, but it wasn't even a drop in the bucket of the damage I could've done.  Anyway, I'm back, eating right and getting my daily dose of CrossFit.  Hopefully I can find some time to run this weekend, as well.  I need it!

I won't backtrack and go over the WODs I did on vacation (yes I did!) or yesterday's WOD.  But here's today's:

As many reps as possible in 10 minutes of:

25 Clean & jerks (Men 95 lbs, Women 65 lbs)
25 Clean & jerks (Men 135 lbs, Women 95 lbs)
25 Clean & jerks (Men 185 lbs, Women 125 lbs)
Max reps clean & jerks (Men 205 lbs, Women 145 lbs)

My reps:  41, as Rx

rest 5 minutes

As many rounds as possible in 10 minutes of:

1 Rope climb
15 Box jumps (Men 24” box, Women 20” box)

My total:  6 rounds even

Modified by climbing the 10' rope, and stepping the box jumps.  I was beat after the clean & jerks, but did my best.  I really enjoyed both WODs.