Wow!

Before I even got in the door, Breck was telling us to grab a med ball.  I thought maybe I was late, but he was just ready to get us going!!  He's been on a roll all week!

So the warm up consisted of a 400m run carrying said med ball.  It took me forever, aka, 2:49!  There is just no good way to carry a med ball and run.  However there were some pretty fast times in our class.  Props to those fast people!

Then we did some more warm up stuff which is all a blurr of med balls, sweat, and toes to bar.  Can't honestly remember all of it.

Strength: 
3 rounds
3 minutes to row 500m & remaining time for max reps deadlifts

I chose 155#

My deadlifts:  10, 12 & 10 

Then the WOD...as if I had any energy left!

As many reps as possible in 20 minutes of:

Even minutes-Toes to bar
Odd minutes-Med ball cleans (Men 20 lb ball, Women 14 lb ball)

My reps:
TTB Sit ups: 6, 21, 15, 15, 15, 15, 15, 15, 15, 20  (that first round was ttb...subbed to sit ups after that) - total 152
MedBall:  12, 10, 10, 10, 10, 10, 10, 10, 10, 10 - total 102

Holy crap I'm exhausted!  Thankfully this is my "Friday".  I'm heading to Galveston for a few days to hang with some friends.  One of them has promised to run with me at least once.  That'll be my exercise for the weekend. 

So...TGIF y'all~! 

Open WOD 11.3

As many rounds/reps as possible in 5 minutes of:
Squat clean and jerk - 110#

My rounds:  9 + 1 squat clean = 19 points

Love this one! I was a little worn out after the running we did in the warm up, but still love squat cleans.  My jerks were a little sloppy/loose at first.  Doesn't take more than one bad one to screw up your back so I paid close attention to my form for the remainder.

The warm up today was

Run 1 mile
rest 5 min
Run 1 mile

My times:  9:57 & 10:25

Afterward we had the remainder of 30 minutes to practice muscle ups or pullups/dips.  I chose to just practice breathing.  :)

Then we did squat clean & jerk to get to the the load for the WOD.  5-3-2-2-1-1-1  I got up to 110#.

Fun morning!  I need more running in my life.

“Berlyn”

9 Rounds for time of:

8 Shoulder Press (Men 115 lbs, Women 75 lbs)
26 Squats

My time: 16:08 w/ 50#

Scaled this one down so it felt more do-able.  I've done it before with 65#, and it was miserable.  Shoulder press is obviously one of my weakest lifts, and multiple reps just weren't happening today. 

Strength was shoulder press also today.  I got up to 70# on the last set. 

We had a fun med ball warm up today including med ball sit ups (which I have never done before) and some overhead squats with the med ball which I did not love at all.   But it was fun to do something different and challenging. 

TGIF!

Finally Friday!  Woo hoo!!  

I made it through all 5 days at CrossFit, PLUS a run yesterday, and I'm planning on another run this weekend.  Feeling good, but I do need a day to sleep past 4:30 am. 

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
Push jerk (Men 75 lbs, Women 55 lbs)

If bar is dropped, there will be a 10 lateral jumps over barbell penalty before continuing.

My time:  13:54, Rx - and no penalties!

I'm pretty good a gauging how long a WOD will take me, and I decided I'd be pleased with anything under 15 minutes for this one.  After the first 21 SDHP, I had to mentally regroup, because I was thinking about scaling it to 21-15-9.  Ha ha!  Weak, I know.  Anyhow, I picked it back up and did the whole thing.  I have to add, I was slightly distracted at the start of the WOD and I fully blame Breck for taking his shirt off.  Sorry, but it's the truth - that kind of eye candy is too much for me at 5 am.  I think my time would've been a whole minute faster if it weren't for that. 

Our strength today was a dumbbell complex:  7 sets of  1 clean, 2 squats, 3 jerks

My loads:
12-15-20-25-30-35-40

Then I decided to do an extra set since I got ahead somehow.  I went for 45 and made all but the last rep.  My left arm failed on the third jerk.  I love dumbbells and this was a fun complex. 

TGIF y'all!!

"Angie"

Well, I didn't really do the official "Angie" WOD, so I should probably use another title, but it's my blog and I'll do what I want.  Ha ha!  Seriously though, I had to  modify this today in the interest of my own sanity and self preservation.  I still painfully recall the last time we did this one, and my arms were useless for about two days!  And then for about two weeks afterward, I couldn't fully extend my arms.  I wanted to avoid that this time around.

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I broke it up into four 7.5 minute segments for each exercise.  Here are my results:

pull ups: 52 at 7:30
push ups: 63 at 7:30
sit ups: 100 at 6:14
squats: 100 at at 4:21

In the end, I was 85 reps short of completing the whole WOD.   Pull ups felt okay but still super slow.  Push ups...oh torture - I tried so hard to have the best form possible and it really slowed me down. I'd rather have better form than to be flopping around like a snake, thinking I'm doing "good"push ups.  My sit ups were slower than they needed to be - I went unanchored today. 

Strength today was snatch balance.  Not one of my strong lifts.  This one scares me with bringing the bar back down to my back between reps.  I stuck with a light weight and tried to work on my form, and bringing the bar down carefully. 

5@55, then 3-2-2-1-1 @ 65

Ready for Fun Friday!!  :)

Happy Hump Day!

So sleepy this morning!  But I made myself get up and get after it!

Started out with agility drills and then moved on to back squats for the strength:

5-3-2-2-1-1-1 @ 85-115-125-135-145-155-185
15 @ 140

I wish I'd gone heavier on the back squats.  As it turned out, I was feeling pretty strong this morning and underestimated myself.

WOD 1: 
With a 10 minute time limit, try to complete for time:
3 Rounds of:
400 Meter run
25 Burpees (touch 8’ bar)

My total:  2 rounds (modified to 15 burpees per round)  Honestly I would rather just have run the whole 10 minutes.  Lord knows I need to run.  Burpees, not so much. 


WOD 2:
With a 10 minute time limit, try to complete for time:
3 Rounds of:
500 Meter row
15 Handstand push-ups
rest 3 minutes

My total:  2 rounds + 97 m rowing

Used 2 abmats for my target on the handstand push ups.  Started getting cramps in my traps on the first set of HSPU.  Yikes!

Another hour packed full of fun!  

Elizabeth

Super busy - not a log of blogging time lately!

“Elizabeth”

21-15 & 9 rep rounds for time of:
Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips

My time:  14:08

Used the Rx weight of 95#, but did bar dips.  Some of my bar dips were decent, though not 100% full depth and some were only about 2 inches, if that.  I'm a work in progress.  :)

Jenks Mile:

400 - 2:01
200 - 0:50
400 - 2:03
200 - 0:54
400 - 2:04
Total time 11:52

Strength today was squat cleans - yay - my favorite!
 
rep scheme: 3-2-1-1-1
My loads:  65-75-85-115-135

TGIF!

We started out with "death by 10m sprints".  I made it through round 11 and then rested one minute and ran a couple more rounds, but only like 9 sprints each.  Fun & different!


Then we hit some power cleans:
My loads:  3-2-2-1-1-1 @ 65-85-105-125-130-135

**EDIT** Just noticed these 130 & 135 power cleans were PR's!!


Then we had a 3 min AMRAP of power cleans. 

My load was 85#, and I made 30 reps.  Love cleans!!


Then the actual posted WOD:

10 Rounds for reps of:
1 Minute of air squats
1 Minute of rest

My total:  318
Broken down by rounds:  33, 33, 33, 33, 32, 30, 30, 30, 32, 32

This was a super fun morning, although somewhat painful in those last rounds of squats.  Whew!!  

TGIF, my friends!

Feeling Strong (sorta)

Due to the unfortunate circumstance of my husband having a migraine last night, I managed to grab about an extra hour of sleep.  This made a huge difference in how I felt this morning!  I just can't justify going to bed that early every night, but it felt pretty nice having the extra energy and feeling like I was stronger this morning.

WOD

21-15-9 Rep rounds for time of:

Deadlift (Men 225 lbs, Women 155 lbs)
Toes to bar

My time:  8:06, Rx

I was trying like crazy to beat Kelby.  I passed her up on the dead lifts each round, but she came back and caught me on the toes to bar.  She beat me by three seconds!!  But it was fun pushing myself to see if I could win.  I managed to kip about 7 in a row on the first round, but the kip was all but dead after that.  And so was my grip!  Still, a fun workout.

Strength today was Dead Lifts 5 sets of 5, ascending

My loads:  105-135-155-175-205

Love me some deadlifts and that's where I felt strong this morning.

Where I did not feel so strong today was on the warm up.  We did 5 rounds of 1 min of push ups, followed by 1 min rest.  I kind of had an idea my push ups were less than stellar, and I asked and got the cold hard truth.  Yeah.  My push ups really kinda suck.  I sag.  I snake.  My core is weak.  So I buckled down and did them as strict as I could, and it's a LOT harder doing them right than it is just half-assing them, as I have apparently been doing for forever. No more snakey push ups for me.  I'll do them strict and tight even if I have to scale.

Good Morning!

This didn't look so bad, from the comfort of my bed at 4:30 a.m.  Still, I would have liked another day to sleep in. (Except for my damn pillow - I'm seriously in crisis with my pillow. My neck hurts every day.  I've gone back and forth from a feather pillow to a contoured pillow I got from the chiropractor, and still it hurts. Maybe I just need a massage.) 

Anyway, I got up with my achy neck and headed down to work off some beers from the weekend.

WOD

3 Rounds for time of:

50 Military sit-ups (feet anchored with hands interlaced behind the head)
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)

My time: 15:25, Rx

Somewhere in the second round I got a cramp in my right quad.  Ouch!  Gotta keep moving though, so I got through it.  I suspect later in the afternoon I'll be pretty sore.  So far, I'm just sitting at a desk letting the lactic acid build up.  

Strength today was front squats

21 @ 55
15 @ 85
9 @ 105
3 @ 135

TGIF!

What a stress fest this week has been. Work has been pretty demanding, and I'm exhausted from it.  I need a vacation.  (Yes, I just got back from one...I know!)

Anyway, I'm read for a rest day - tomorrow!! 

WOD

10 Rounds for time of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

My time:  22:57

I chose 85# for the clean & jerk.  I have done this two times previously with 105#, and my time was close to what it was today on one occasion, and the other time I just did it as a 15 min amrap and got 7 rounds.

My goal today was to finish the ten rounds no matter what, and to not break up the pull-ups.  (Yes, I've broken up 5 pull ups before...don't judge me!  ha ha)  I succeeded on both goals, but my time was pretty slow. 

Strength today was clean & jerk.  I mainly did squat clean & jerk on mine because I like them.  :)

3-2-2-1-1-1 @ 65-75-85-95-105-115

TGIF!

Eh...

21 Hang power snatch (Men 115 lbs, Women 75 lbs)
42  21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
15 Hang power snatch
30 15 Wall ball shots
9 Hang power snatch
18 9 Wall ball shots

My time:  11:08

Modified - half the wall ball reps and 65#

I'm sore all over.  Even more sore all over after this one.  Glad tomorrow is Friday.  I need a rest day!

Hump Day

With an 8 minute time limit, try to complete:

100 Double unders
10 Burpees
80 Double unders
10 Burpees
60 Double unders
10 Burpees
40 Double unders
10 Burpees
20 Double unders
10 Burpees

Rest 2 minutes

With an 8 minute time limit, try to complete:

30 Bar dips
10 Alternating pistols
25 Bar dips
10 Alternating pistols
20 Bar dips
10 Alternating pistols
15 Bar dips
10 Alternating pistols
10 Bar dips
10 Alternating pistols

My results:  
WOD 1 = 145 reps
WOD 2 = 107 reps

Just reading this and dragging my butt out of bed was a monumental effort.  I should call that WOD 1 for the day.  I seriously couldn't wrap my mind around that many double unders or burpees.  I was low on energy today for some reason, and found myself doing a lot of gasping for air (bending over, staring at the floor, standing around, etc.)  during WOD 1.  The first 100 double unders took me exactly 3:59 and 10 burpees took me forever.  I think the fact that I'm sore from head to toe was the issue.  Ah, well, I showed up and participated, so that counts for something, right?


WOD 2 was a little better.  My dips started out pretty decent (for my standards anyway) and quickly went down to very little range of motion.  But it was a lot more fun than WOD1, by far.  I need to set a goal to learn pistols.  They seem more attainable than a muscle up, since I have way stronger legs than I do arms.

Strength today was 3 sets of 20 Overhead Dumbbell Walking Lunges
My loads:  15-15-20

Tough morning!

How many pull ups?

3 Rounds for time of:

15 Back squats (Men bodyweight, Women 3/4 bodyweight)(no rack)
30 Pull-ups


My time:  13:48, modified

This thought of this WOD was not exactly enticing this morning at 4:30.  I had to force myself out of bed.  And I promised myself I was scaling.  But, I got there and got warmed up and did the Rx weight on the squats. I did jumping pull ups instead of kipping, since my hands are still tender being torn a week or so ago.  Oh, and I used the rack for the squats, but I got a damn good workout.  My legs are still shaky!

Strength was a complex of:  power clean, back squat, push jerk from the back

My loads:  55-65-75-80-85-90-95

I'm a little afraid of taking the bar from a clean to my back.  But I did just fine and could probably have gone heavier.  I just keep remembering the time I smashed my neck with 95# during The Bear and it sure leaves me a little nervous.

Monday Funday

3 Rounds of:

With a 3 minute time cap:
 500 Meter row
With remaining time max rep hang power cleans
 Rest 3 minutes

Men/Women loads
95/65=1 pt
115/75=2 pt
135/95=3 pt
155/105=5 pt
185/125=7 pt
205/135=9 pt
225/155=12 pt


I used 95# for this workout. 

Round 1  - 9 reps
Round 2 - 11 reps
Round 3 - 10 reps

for a grand total of 30 reps x 3 points each  = 90 points

Loved this workout!  It was tough getting that row done in a decent time.  The first round I finished at like 2:12 and it took me until 2:20 to get to the bar.  I wussed out about 7 seconds from the end and could have got another 2 reps.  Oh well.  I did better the next two rounds! 

Hope we do this one again sometime!

Yes I Did!!!

I climbed the 15' rope today - and I pushed that damn sled!!  Everything else for the rest of the day is just gravy!  :)

So we started out setting up all our equipment for the three WODs today, testing a few reps of everything.  That was our warm-up.

I was bound and determined I'd push that sled today.  Being outside on the pavement made it infinitely easier.

Our strength today was sled push, 3 rounds, 50'. 
Round 1 - pushed the sled (weighs about 110#)
Round 2 - added 35 #
Round 3 - added another 25#

I really thought it was fun pushing the sled.  Getting in the right position (low) is key, as well as just not stopping if at all possible.


WOD 1:

AMRAP in 7 minutes of:
2 Rope climbs
100’ Sled push

My reps:  2 rounds (I modified by doing only 1 rope climb per round)
I started to do the 10' rope on the pull up bar and then I looked over at the 15' and told myself, "It's time to gut up and DO IT!"  And so I did and I was happy for the rest of the hour no matter what else happened!!

rest 3 minutes

WOD 2:

AMRAP in 7 minutes of:
30 Squats
15 Toes to bar

My reps:  2 rounds + 12 squats

I was pretty wiped out from the first WOD, and couldn't manage to kip my ttb, but did the best I could.  My hands are still torn up from last week.

rest 3 minutes

WOD 3:

AMRAP in 7 minutes of:
7 Handstand push-ups
14 Kettlebell swings (Men 55 lbs, Women 35 lbs

My reps:  4 rounds + 2 HSPU

I used 2 abmats for hspu, and made sure my head touched every single time.  I'm so back and forth on these.  Some days I can barely hit 2 abmats.  Some days I can do ok with one and a thin plate.  I  guess it's one of those things that needs to start meaning something to me and I'll figure it out.  

That's it...my day was made after the first rope climb.  I'm just on cruise control until Happy Hour at this point!

TGIF!