Today we did "death by 10 meters" for the warm-up. I made it through round 11 or 12, but I opted out of the 5 burpee penalty, and just jogged back and forth while the others finished up through round 14.
Strength was power cleans. I much prefer squat cleans, but I obviously need some practice on power cleans. We haven't spent much time working this lift (or the jerk) lately, and I can certainly tell I need more work. I missed a load (twice) today that would've been no problem for me several months ago. After the first attempt, I let it get in my head an there was no way I was making that lift. So I squat cleaned it just to avoid feeling completely defeated.
My reps/loads: 5-3-2-2-1-1-1 @ 65-85-105-115-125-130(f)-130(f) 130 squat clean
In between sets we did HSPU, same rep scheme. I used two abmats
Then the WOD
As many rounds as possible in 10 minutes of:
3 Power cleans (Men 205#, Women 135# or 75% of 1 RM)
6 Handstand push-ups
9 Box jump on and over (Men 24” box, Women 20” box)
My rounds: 5 + 5 hspu
I went with 105# - my 1RM is 135. Used 2 abmats for HSPU and stepped up/over box instead of jumping. The cleans felt better and lighter each round. How does that work? Ha! I think I was just concentrating more on finishing and being fast toward the end. Makes a huge difference.
Fun morning!
Wednesday, February 26, 2014
Tuesday, February 25, 2014
Awesome - Double Unders!
For time:
30 Toes to bar
100 Double unders
25 Toes to bar
75 Double unders
20 Toes to bar
50 Double unders
15 Toes to bar
25 Double unders
10 Toes to bar
My time: 13:39, modified
I scaled this one just like I did in November 2012 so I could compare. I did 15/13/10/8/5 toes to bar, and all of the double unders. My double unders felt AWESOME today. I started off with an unbroken set of 31. This is a PR! Woooo hoooo!! Then I had several sets of 25 throughout the workout, including the last set. Anyway, I beat my previous time by almost two minutes (see here), so PR on that too!
Strength today was Squat Snatch - 10 singles
My loads: 45-50-55-60-65-70-75-80-80-80
30 Toes to bar
100 Double unders
25 Toes to bar
75 Double unders
20 Toes to bar
50 Double unders
15 Toes to bar
25 Double unders
10 Toes to bar
My time: 13:39, modified
I scaled this one just like I did in November 2012 so I could compare. I did 15/13/10/8/5 toes to bar, and all of the double unders. My double unders felt AWESOME today. I started off with an unbroken set of 31. This is a PR! Woooo hoooo!! Then I had several sets of 25 throughout the workout, including the last set. Anyway, I beat my previous time by almost two minutes (see here), so PR on that too!
Strength today was Squat Snatch - 10 singles
My loads: 45-50-55-60-65-70-75-80-80-80
Monday, February 24, 2014
What's going on here?
From time to time on the CFJ website, I see people post their times and scores and then immediately degrade themselves. Yes, I'm guilty too. I'll post a time and say "I'm so slow". Today I noticed a very strong, young, extremely fit young man posted his time and added to it "terribly out of shape". No, he's really not out of shape at all, he's just working through an injury and not at the top of his game right now. But I guarantee you, he's stronger, and in better shape than 95% of people his age. Guarantee it. And with all my criticizing of my times and my weight, I know I'm in fairly decent shape, and I'm certain I'm doing things the vast majority of women my age will not even attempt.
So what is going on here? We're really a pretty positive bunch of people, generally speaking of CrossFitters. I think it's just that we tend to hold ourselves to a higher standard, both individually and as a peer group. I think this is part of the competitive nature of CrossFit, and part of the phenomenon of why we all get so addicted to it and keep coming back day after day. We want to be better and faster, and stronger, and when we don't perform what we perceive to be our best, we acknowledge it in a public forum. By doing so, we not only challenge ourselves to do better, but our peers can see clearly that we know our shortcomings and they can hold us accountable, either directly or indirectly.
WOD
For time:
500 Meter row
then
12-9-6
Thrusters (Men 135#, Women 95#)
Chest to bar pull-ups
finish with
500 Meter row
Score at 10 min mark: 95m into the 2nd row
My final time: 11:57, scaled to 65#, kipping PLU
We had a 10 min time limit on this, but I wanted to finish so I hopped on another rower and finished out the last 405 meters. Thrusters felt somewhat decent today, but they are never "fun". Pull ups felt pretty decent too. If Fran were 12-9-6, I could probably have a decent score on it one day. Ha ha!
Back Squats
10 x 3 @ 145
So what is going on here? We're really a pretty positive bunch of people, generally speaking of CrossFitters. I think it's just that we tend to hold ourselves to a higher standard, both individually and as a peer group. I think this is part of the competitive nature of CrossFit, and part of the phenomenon of why we all get so addicted to it and keep coming back day after day. We want to be better and faster, and stronger, and when we don't perform what we perceive to be our best, we acknowledge it in a public forum. By doing so, we not only challenge ourselves to do better, but our peers can see clearly that we know our shortcomings and they can hold us accountable, either directly or indirectly.
WOD
For time:
500 Meter row
then
12-9-6
Thrusters (Men 135#, Women 95#)
Chest to bar pull-ups
finish with
500 Meter row
Score at 10 min mark: 95m into the 2nd row
My final time: 11:57, scaled to 65#, kipping PLU
We had a 10 min time limit on this, but I wanted to finish so I hopped on another rower and finished out the last 405 meters. Thrusters felt somewhat decent today, but they are never "fun". Pull ups felt pretty decent too. If Fran were 12-9-6, I could probably have a decent score on it one day. Ha ha!
Back Squats
10 x 3 @ 145
Wednesday, February 19, 2014
"Nancy"
5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)
My time: 19:29, Rx, Unbroken
As I type this, my left wrist is killing me. Those OHS get me every time! I totally love this workout, and always have. Again, like yesterday, just a good old fashioned CF workout. You have to resist the temptation to break up the OHS and you've got it made. The weight isn't so heavy that you need to drop it...it's just a mental game with this one. Would be nice if I could run a little faster. But, I'm still proud of my score, even though it's more than a minute slower than my PR. Just shows me I need to do more running.
Strength was OHS
3-2-2-1-1-1 @ 65-75-80-85-85-85
This morning I faced some ridiculous temptation. I had to stop and get "goodies" for a birthday at work. I stopped at Harvest Bakery and got sausage rolls and a "fresh out of the oven" monkey bread. Let me tell you - having gone so long with only 20 grams of carbs a day, and being enclosed in a car with those smells...after driving only a few blocks, I wanted to wreck my car into the ditch and eat every bite of that junk! But I managed to resist, somehow. I think here in about two weeks I'm going to bump my carbs up to about 30 a day. But I still won't be eating monkey bread. Dammit!!
Tuesday, February 18, 2014
Happy Tuesday!
5 Rounds for time of:
15 Power snatch (Men 95 lbs, Women 65 lbs)
400 Meter run
My time: 25:09, Rx
Yeah, don't be jealous of my super speedy time. Ha ha! This one took me a whle, but I have to say, I loved every minute of it. This is just a good old fashioned CrossFit workout, the kind that made me love CF in the first place; the kind that you just have to gut it out and keep pushing and the last round feels like such a victory. Yep - I need more workouts like this!
Strength today was 1 power snatch + 1 squat snatch, every minute for 10 min
I used 65# for my load. No missed reps.
As of yesterday, I'm still going strong on my low-carb efforts. I'm down a total of 9 lbs at the three week mark and hope to hit the 10 lb mark soon. That's my "mini-goal". I'd love to lose 11 more, maybe even 16 more, but we shall see how this plays out. I'll be taking two weeks off from the gym for eye surgery (one week, then, back at the gym for a week, then another week off). Not looking forward to the time off, but it is what it is.
15 Power snatch (Men 95 lbs, Women 65 lbs)
400 Meter run
My time: 25:09, Rx
Yeah, don't be jealous of my super speedy time. Ha ha! This one took me a whle, but I have to say, I loved every minute of it. This is just a good old fashioned CrossFit workout, the kind that made me love CF in the first place; the kind that you just have to gut it out and keep pushing and the last round feels like such a victory. Yep - I need more workouts like this!
Strength today was 1 power snatch + 1 squat snatch, every minute for 10 min
I used 65# for my load. No missed reps.
As of yesterday, I'm still going strong on my low-carb efforts. I'm down a total of 9 lbs at the three week mark and hope to hit the 10 lb mark soon. That's my "mini-goal". I'd love to lose 11 more, maybe even 16 more, but we shall see how this plays out. I'll be taking two weeks off from the gym for eye surgery (one week, then, back at the gym for a week, then another week off). Not looking forward to the time off, but it is what it is.
Monday, February 17, 2014
Back Squat Day
Still doing this back squat program, although, I haven't exactly been following the prescribed loads. I've been more along the line of doing what my body feels like doing. We were supposed to be at 90% today (I think) but I was more like 85%.
Warm up sets:
5 @ 105
2 @ 155
2 @ 185
Work sets:
10 x 3 @ 185
A couple of these were a struggle on the second rep, but only because I didn't stay tight. I've got plenty of strength. Pushed through them and was more conscious of my core on the rest of the sets.
****
WOD
With a 10 minute time limit, try to complete for time:
30 Pull-ups
15 Handstand push-ups
25 Pull-ups
12 Handstand push-ups
20 Pull-ups
9 Handstand push-ups
15 Pull-ups
6 Handstand push-ups
10 Pull-ups
3 Handstand push-ups
My time: 9:35 - modified
I scaled this one like so:
15/15, 12/12, 9/9/, 6/6, 3/3, to cut down on the pull ups, and of course we all know my HSPU are not full range. More like about 3" depth, maybe 4". But a far cry from full depth.
Warm up sets:
5 @ 105
2 @ 155
2 @ 185
Work sets:
10 x 3 @ 185
A couple of these were a struggle on the second rep, but only because I didn't stay tight. I've got plenty of strength. Pushed through them and was more conscious of my core on the rest of the sets.
****
WOD
With a 10 minute time limit, try to complete for time:
30 Pull-ups
15 Handstand push-ups
25 Pull-ups
12 Handstand push-ups
20 Pull-ups
9 Handstand push-ups
15 Pull-ups
6 Handstand push-ups
10 Pull-ups
3 Handstand push-ups
My time: 9:35 - modified
I scaled this one like so:
15/15, 12/12, 9/9/, 6/6, 3/3, to cut down on the pull ups, and of course we all know my HSPU are not full range. More like about 3" depth, maybe 4". But a far cry from full depth.
Friday, February 14, 2014
Happy Valentine's Day!
I'm so glad it's Friday!! I've had a long week, full of running around to various appointments, and dealing with two audits at work, and stacks of paperwork and fine print, enough to make a person drink. But...I haven't had a drop. That shall change tonight, however, as I'm going to indulge in some wine. I'm sure my husband will be thrilled when I get drunk off one glass of wine. Ha ha!! Should be fun.
WOD
As many reps as possible in 15 minutes of:
3 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
3 Toes to bar
6 Wall ball shots
6 Toes to bar
9 Wall ball shots
9 Toes to bar
12 Wall ball shots
12 Toes to bar
Continue adding 3 reps per round until time expires.
My reps: = 119 - 11 toes to bar into the 18's.
I went with the 14# ball as Rx'd today, but I was over on the wall rather than the pull up cage, so as I understand it, this is not "as Rx'd". Whatevs...that ball is freaking heavy. I've been scaling wallball for several months, and it sure makes a difference using an 8 or 10 lb ball. I tried to keep moving as much as possible, but I did a bit of resting between wallball shots here and there.
Strength today was "Death by Snatch. I chose 55# and made it through 10 rounds. Fun.
TGIF!!
WOD
As many reps as possible in 15 minutes of:
3 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
3 Toes to bar
6 Wall ball shots
6 Toes to bar
9 Wall ball shots
9 Toes to bar
12 Wall ball shots
12 Toes to bar
Continue adding 3 reps per round until time expires.
My reps: = 119 - 11 toes to bar into the 18's.
I went with the 14# ball as Rx'd today, but I was over on the wall rather than the pull up cage, so as I understand it, this is not "as Rx'd". Whatevs...that ball is freaking heavy. I've been scaling wallball for several months, and it sure makes a difference using an 8 or 10 lb ball. I tried to keep moving as much as possible, but I did a bit of resting between wallball shots here and there.
Strength today was "Death by Snatch. I chose 55# and made it through 10 rounds. Fun.
TGIF!!
Tuesday, February 11, 2014
Snow...More Snow!
Seriously annoyed with Old Man Winter. I'm tired of this crap. Fortunately this morning's snow was just a very light dusting and didn't impede my efforts to get to the gym. I'm ready for some warmer weather. This weekend is looking nice - probably warm enough for a run! That'll cheer me up!
Meanwhile, here's why I braved the frozen tundra this morning:
WOD
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
My time: 22:30 - modified
Scaling option was given to skip the round of 30. I had all good intentions of doing every rep, honestly. I got through the round of 30 in what seemed like forever, and decided at that point I was going 30-20-10. Well, when finished the 20 I had way plenty time to do the 10 and regretted not doing the 25. I could've finished the entire thing. What I ended up doing was 30-20-15-10-5, and still had 2.5 minutes to spare. I should stop underestimating myself. Seriously.
Strength today was not one of my favorites: shoulder press
5 sets of 5 @ 45-50-55-60-65. The last rep of 65 I failed to lock out.
And, I didn't weigh today. I'll weigh tomorrow. Hopefully I'll be down half a pound or something. Anything to keep me encouraged.
Meanwhile, here's why I braved the frozen tundra this morning:
WOD
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
My time: 22:30 - modified
Scaling option was given to skip the round of 30. I had all good intentions of doing every rep, honestly. I got through the round of 30 in what seemed like forever, and decided at that point I was going 30-20-10. Well, when finished the 20 I had way plenty time to do the 10 and regretted not doing the 25. I could've finished the entire thing. What I ended up doing was 30-20-15-10-5, and still had 2.5 minutes to spare. I should stop underestimating myself. Seriously.
Strength today was not one of my favorites: shoulder press
5 sets of 5 @ 45-50-55-60-65. The last rep of 65 I failed to lock out.
And, I didn't weigh today. I'll weigh tomorrow. Hopefully I'll be down half a pound or something. Anything to keep me encouraged.
Monday, February 10, 2014
Cranky!
Winter is making me cranky. So far, this winter has been unreasonably cold, and for way too long. We were in the deep freeze before it was officially winter. I'm sick of it. I'm tired of putting on a coat every day. I despise coats. They're bulky and never fit me right. (I'm betting I didn't like being swaddled as a baby either.) I don't like being stuck inside the house all day on my day off. I'm not good at just sitting around (unless there's a beach lounger involved).
And, of course, I'm trying to lose weight in the dead of winter during the coldest part of it, no less, when the biological response to winter is to hold onto fat. Yeah...ask me how that's going. Haven't lost an ounce since last Wednesday. I know, I know. Patience. Well, I'm trying to hang in there. I'm noticing a difference in inches, actually, but the scale hasn't budged for 5 days now. *sigh*
WOD
As many rounds as possible in 10 minutes of:
6 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
12 Pull-ups
24 Double unders
My score: 2 rds + 4 PLU, Rx
This was a fun one and my pullups, although ridiculously slow, felt pretty good today. I knew I'd get around 2 rounds on this one, simply because of the pull ups. After laying around all weekend, it felt good just to be moving. My legs did not like double unders after the heavy back squats and those squat cleans though! Took me a minute to get a rhythm going.
Strength today was back squats at 80% of 1RM
warm up sets:
5 @ 105
3 @ 155
work sets:
10 x 3 @ 165
And, of course, I'm trying to lose weight in the dead of winter during the coldest part of it, no less, when the biological response to winter is to hold onto fat. Yeah...ask me how that's going. Haven't lost an ounce since last Wednesday. I know, I know. Patience. Well, I'm trying to hang in there. I'm noticing a difference in inches, actually, but the scale hasn't budged for 5 days now. *sigh*
WOD
As many rounds as possible in 10 minutes of:
6 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
12 Pull-ups
24 Double unders
My score: 2 rds + 4 PLU, Rx
This was a fun one and my pullups, although ridiculously slow, felt pretty good today. I knew I'd get around 2 rounds on this one, simply because of the pull ups. After laying around all weekend, it felt good just to be moving. My legs did not like double unders after the heavy back squats and those squat cleans though! Took me a minute to get a rhythm going.
Strength today was back squats at 80% of 1RM
warm up sets:
5 @ 105
3 @ 155
work sets:
10 x 3 @ 165
Friday, February 7, 2014
Annie
TGIF y'all!
Who else is tired of this freezing ass cold weather? Winter be damned. I should move to the islands...really I should.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
My time: 11:12, Rx - PR by 14 seconds.
So, I unknowingly set a PR on Annie today. I know my time is not super fast, but it's a damn PR so I'm gonna brag a little. Ha ha! I'd still like to get this one in about half the time, but I'll take my victories where I can get them these days.
Our strength today was Squat Snatch. We had 25 minutes to find a one rep max. I focused more on technique than load today. I had about two or three that felt shaky or weren't to depth, but otherwise they felt pretty decent.
3 ea @ 40, 45, 50, 55
5 @ 60
3 @ 65, 70
1 @ 75
And. tomorrow I get to sleep in!! Yay!!
Who else is tired of this freezing ass cold weather? Winter be damned. I should move to the islands...really I should.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
My time: 11:12, Rx - PR by 14 seconds.
So, I unknowingly set a PR on Annie today. I know my time is not super fast, but it's a damn PR so I'm gonna brag a little. Ha ha! I'd still like to get this one in about half the time, but I'll take my victories where I can get them these days.
Our strength today was Squat Snatch. We had 25 minutes to find a one rep max. I focused more on technique than load today. I had about two or three that felt shaky or weren't to depth, but otherwise they felt pretty decent.
3 ea @ 40, 45, 50, 55
5 @ 60
3 @ 65, 70
1 @ 75
And. tomorrow I get to sleep in!! Yay!!
Wednesday, February 5, 2014
Behind
And once again, I've fallen behind on my blogging. In my defense, I've been busy at work. But yesterday I took a "snow" day, so that excuse doesn't really work. How about I'm lazy? Does that work?
Anyway, I'm a week and a half into this low carb thing and proud to report the following:
Also, I've decided I'll probably sign up for The Open again. Donate anther $20 to HQ. What the heck.
Today's WOD was from the Fittest in OK competition.
With a 16 minute time limit try to complete for time:
50 Single unders
50 Double unders
40 Push-ups
40 Pull-ups
30 Alternating one arm dumbbell snatches (Men 65 lb dumbbell, Women 40 lb dumbbell)
30 Overhead squats (Men 95 lbs, Women 65 lbs)
20 One arm dumbbell push press (Men 65 lb dumbbell, Women 40 lb dumbbell)
20 Toes to bar
10 Burpees to a plate
10 Meters of burpee broad jumps
1000 Meter row
I did this as a 20 min AMRAP and scaled the push ups and pull ups to 20 each. I used 25# Dumbbell for those moves and 55# for the OHS. Basically I slaughtered the whole thing. Ha! Anyway, I got through 12 Toes to Bar in the 20 min cap.
So my score: 232 reps
Now off to work!
Anyway, I'm a week and a half into this low carb thing and proud to report the following:
- I have not cheated at all - I'm totally committed to losing this weight
- I haven't had a drop of alcohol since Jan 25 (yes I'd kill for a beer right now)
- My energy level is not 100% but not nearly as bad as I expected..I'd say 85%
- I have lost a total of 7 lbs as of today!
Also, I've decided I'll probably sign up for The Open again. Donate anther $20 to HQ. What the heck.
Today's WOD was from the Fittest in OK competition.
With a 16 minute time limit try to complete for time:
50 Single unders
50 Double unders
40 Push-ups
40 Pull-ups
30 Alternating one arm dumbbell snatches (Men 65 lb dumbbell, Women 40 lb dumbbell)
30 Overhead squats (Men 95 lbs, Women 65 lbs)
20 One arm dumbbell push press (Men 65 lb dumbbell, Women 40 lb dumbbell)
20 Toes to bar
10 Burpees to a plate
10 Meters of burpee broad jumps
1000 Meter row
I did this as a 20 min AMRAP and scaled the push ups and pull ups to 20 each. I used 25# Dumbbell for those moves and 55# for the OHS. Basically I slaughtered the whole thing. Ha! Anyway, I got through 12 Toes to Bar in the 20 min cap.
So my score: 232 reps
Now off to work!
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