Whew!

I've embarked on a super low-carb eating plan to try and drop a few pounds.  I expected to lack energy because of it, but oddly, I feel fine.  In fact, I had plenty of energy this morning! 

For time:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Right arm dumbbell snatch
Left arm dumbbell snatch
Toes to bar
Double unders (reps x 5)(50-45-40-35-30-25-20-15-10-5)

My time:  25:23, w/25# DB

This WOD was super tough, but I loved every minute of it.  Once we got started my Double Unders were surprisingly decent.  Had a few sets of 20 today, which is awesome for me.  I do love that new rope - it makes a difference once I relax. Of course, I had my share of misses and whipping myself with the rope in random places (face, hands...yeah...ouch).  The rounds of 10 through 6 were a complete beat down, but I just had to focus on the short rounds and push myself to keep going.  Most of my rest was between sets of double unders.  Just my usual gasping for air.

Strength today was a dumbbell snatch ladder for points.   30 seconds at each station for max reps. 
 Stations were worth increasing points:

20: 1 point x 12 reps = 12
25: 2 points x 10 reps = 20
30: 3 points x 10 reps = 30
35: 4 points x 8 reps = 32
40: 5 points x 5 reps = 25
45: 6 points x 4 reps = 24
50: 7 points x 3 reps = 21

My total points:  164

Fun!!

TGIF!

I had ONE glass of wine last night with dinner and woke up at midnight feeling like I had a hangover.  WTF?  And the rest of that bottle will be disposed of...

So glad it's Friday.  I'm looking forward to a nice get-together with some friends tomorrow night for a beer tasting.  Should be a fun time. 

Come Sunday, it's time for strict clean eating for a good long while.  I have got to lose some of this "vacation" weight!

So there were two WODs posted today, and I actually modified one of them to suit me a little better.  Here's what I did:

5 rounds for time of:

10 pull ups
25′ OH DB walking lunges 15# DB’s
10 push ups
25′ OH DB walking lunges 15# DB’s

My time:  18:44

Even modified, that's still a shitload of pull ups, in my opinion.  Kept the intensity high and finished in a decent enough time.  I had actually been tempted to stay home and row a 5k, but I'm glad I got up and went in.  Lots of people there this morning.  It's always fun to see my CF buddies.

TGIF!

Late!

I have been late getting to work every day this week.  Well, late for me anyway.  I like to get to work about 7:15.  Lately I've been leaving the house about then.  Today it was 7:20 when I left.  No one is here but me and one other person anyway, but I need to snap out of it and get back in my routine.

I also need to get back to being able to jerk way more than I can now.  I used to be able to put up some pretty decent weight, but today those 110# jerks were a total bitch!  I had to fight for every single one of them.  I just haven't practiced them lately.

Open WOD 11.3
As many rounds as possible in 5 minutes of:
Squat clean and jerk 135/110

My score: 9 rounds + 1 squat clean = 19 points

Got the same score as last time we did this one, but nowhere near my PR.  Ah well, it was fun to do some squat cleans.  The jerks, however, were a different story altogether.  The first one I barely made it.  The second one I went to split jerk, the third one I actually failed to lock out, so had to re-clean it and then it was all split jerks from there on out.  Now, I know I can do better than that, and my issue was largely one of technique, not strength.  I just wasn't fast enough under the bar.  I think I'm going to start working clean & jerks on front squat day.  I'll do squat clean & jerks.  That way I can work my front squat and my jerk all in one day.  Maybe.  We'll see...

Front squats
5-3-2 @ 85-105-115
10 x 3 @ 125

Grumpy

The first words out of my mouth this morning were "Stop kicking me around".  This was in response to my husband ever so gently nudging me to let me know the alarm was going off.  He does this every single day, in the most loving way possible, because I wear earplugs and cannot actually hear the alarm, and because he's incredibly nice.  Today was no different, but for some reason I lashed out at him. Maybe because every muscle in my body is sore, and I'm completely exhausted, despite three nights of decent sleep.  Maybe because I've gone 3 full days without a drop of alcohol, following a full three weeks of extreme liver abuse.  I know I sound like an alcoholic  - don't judge!  Just promise you'll smuggle me some vodka if I end up at The Betty some day.

Anyway...after my little outburst, I rolled over and looked at my phone to check the WOD.  And the next words out of my mouth were, "I don't want to do that - it's stupid!"  And what did I do?  I got up and went to CrossFit anyway!

I'm sure I was a real joy to be around this morning.  But, by the end of an hour at CFJ, I had adjusted my attitude and I'm happy to report that I am now having a great day!  It's the end result that matters, right?

WOD

“Bergeron Beep Test”
Every minute on the minute for as long as possible:
7 Thrusters (Men 75 lbs, Women 55 lbs)
7 Pull-ups
7 Burpees
If you don’t have unassisted pull-ups, sub sumo deadlift high pulls.
If you don’t make all the reps within the minute then continue to do as many rounds as possible for 15 minutes.

My score:  6 rounds even

Okay.  I did this as an AMRAP.  And I modified by doing jumping pull ups because my lats are so incredibly sore, I couldn't even dream of doing a legit pull up today.   Surprisingly, the thrusters were the easy part of this one. I tried hard not to rest, but again, that pesky love of oxygen got in the way and I found myself resting, mostly between burpees. 

Strength today was front squats
5-3-2 @ 85-105-135
10 sets of 3 @ 135 - I only did six sets...these were torture today.

CrossFit Games Open 12.2

Super sore this morning!!  

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch (women 45#), 30 reps
135 pound Snatch (women 75#), 30 reps
165 pound Snatch (women 100#), 30 reps
210 pound Snatch (women 120#), as many reps as possible

My total:  60 reps, Rx

Tied my previous score exactly.  Not even tempted to try 100# today.  My max is like 95, and I've been goofing off for a while, obviously, so not strong enough to even consider an attempt.  Still, this is a fun workout, and I enjoyed it.  Need serious work on heavier snatching though.

Strength today was the following complex:

3 snatch grip deadlift + 2 hang power snatch + 1 squat snatch

My loads:  45-50-55-60-65-75

Tuesday WOD & Trip Pix

Started off this morning with "Rowling".  Thankfully there were no burpee penalties this time, because I only hit 100 twice.  Also we did ten rds of 10 TTB and 20 DU.  I scaled that down to 5 TTB and 10-15 DU.  Just because. 

Strength was a complex of 3 push press, 2 push jerk and one split jerk.  In keeping with my theme of not overdoing it this week I stayed light.

My loads:   55-65-70-80-85

Then, "Jackie:

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

My time:  13:26 Rx

Wow - I was slow, but I did it all.  I rested wayyyyy too much on the thrusters.  Ridiculous amounts of rest.  I have a need for oxygen and for some reason I just love breathing, so I couldn't resist the temptation to put the bar down and gasp for air.   Actually felt good to complete something Rx without feeling like I would die.

And now, without further ado, I present you with a few of my favorite pix from vacation. If you're my FB friend, you've probably seen them. If not - enjoy!

View of White Bay, JVD

Foxy's Taboo

The Bubbly Pool - JVD

Thinking how hard CrossFit is gonna be next week.  I was right.

 

Allan, relaxing at Gertrude's

Good times with my awesome husband.  :)

View from our villa

Some of our Island Friends at dinner one night.

Clarke & Jay being goofy

Another refreshing dip in the Caribbean.

Me and DuWayne, one of my island friends.

Dinner with more friends.

Yummy Lobster

White Bay, JVD

New Year's Eve day on the beach - craziness!!

More New Year's Eve

Some of the island gang on NYE day.

The only decent snorkeling picture before the camera died.

Home Again

Back from another magnificent vacation, during which very little exercise occurred on my part. I was lazy and spoiled the entire time.  I ate whatever sounded good and drank like I had the keys to the liquor store. 

And now I must atone for the damage.  I'm not going anywhere near a scale.  My clothes tell me I over did it, so I'll just buckle down and work hard, because there's another trip in 5 months. 

WOD

21-15-9 rep rounds for time of:

Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

My time:  6:29, scaled

Modified to box steps, and 35# bar on the SDHP.  Gotta break back into this kinda slowly so I'm not too sore to continue tomorrow!

Stength:  Back Squats
10 sets of 3 @ 145