Yay burpees!

Should have known after rowing yesterday, a rowing WOD would be posted this morning.  Ha!  Oh well, it's all exercise, right?

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 row time:  9:27.5
My burpees:  40

I was ONE burpee away from my PR on this one. Dang it!! I was pushing pretty hard so I'm not disappointed.  I had a good workout. And I didn't even complain about burpees today. Much.

Strength was back squats:
5-3-2-1-1-1-1 @ 85-105-105-135-135-135-135

Fran Insurance

Last November, I bought a Fran Insurance policy.  It's called a rower.  Any time I see Fran posted as the WOD, I re-set my alarm, sleep another hour, and do a rowing workout at home.  I know this amounts to cherry picking.  I fully know that.  But I would rather feel positive about a workout than feel completely 100% defeated.  And that, my friends, is all Fran has ever done for me - make me feel defeated.  So, my Fran Insurance has paid off nicely. 

My WOD today:

Five Rounds
Row 500 meters
Rest 1 minute

My times:  
2:19.2
2:18.6
2:12.7
2:11.0
2:10.0

Decisions, Decisions

Okay, I've returned to extremely low-carb (20 g/day) to try and drop a few more lbs.  But, you know what?  It's killing me!!  Seriously, the lack of energy is astounding!  I know last time I did this, it took about a week for my energy to return.   But this time, (two days in) it's ridiculous how weak I feel.  I bet I couldn't hit any of my PR's on lifting this week if I tried. 

I'm just damn near at the end of my rope, at a loss for how to address nutrition these days.  Obviously cutting out beer is a no-brainer.  Got that.  Grains?  No grains?  So many conflicting theories out there.  I'm of the mind that I could add some brown rice, and a few sweet potatoes, with the obvious lean meats and lots of colorful veggies and come out feeling better.  But will I lose fat?  Will I gain the energy I need to increase my performance?  I have no idea.  I feel like a bad science fair experiment. 

WOD:

For time:
500 Meter row
40 Kettlebell swings (Men 55#, Women 35#)
40 Overhead walking lunge steps (Men 45#, Women 25#)
30 Kettlebell swings
30 Overhead walking lunge steps
20 Kettlebell swings
20 Overhead walking lunge steps
10 Kettlebell swings
10 Overhead walking lunge steps
500 Meter row

My time:  20:10 Rx

See, my time here should've been more like 17 minutes.  I should easily be able to do the kettle bell swings unbroken on this one.  That's one of my best elements.  But no, they were broken up like none other.  And the walking lunges...holy crap, what a mess! 

Strength today was 3 rep hang squat snatch, every minute on the minute for 10.  I tried 55# and it was too heavy (yeah, I know!!), so I went with 45#. 

“Mini Cindy”

As many rounds as possible in 10 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

My rounds: 5 + 2 push ups, Rx

For a monday this wasn't bad.  My pull ups felt pretty decent, but the push ups slowed me down a lot.  That couple of weeks I took off really have slowed me down.  I'll get back in the swing of it, but man, it's a rude awakening to see how quickly you can lose strength and endurance. 

Strength was back squats
10 x 2 @ 160#

Michael - an old favorite!

I have always loved this workout.  I haven't done it in almost 5 years.  It used to be my "go to" workout when I was on my own at the Health Zone for whatever reason (sick coach, shoulder injury, etc.).  Anyway, I love it and I was glad to see it posted.  I almost talked myself into modifying it, but I'm so glad I didn't!

“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

My time:  29:58, Rx

This was my slowest time ever, but what the heck - I'm five years older than last time I did it!  Ha ha!

History:
10/30/09:  28:40
9/21/09: 26:33
3/4/09:  26:17
11/12/08:  27:08
11/4/08:  29:46
9/11/08:  28:33
7/23/08:  26:11

TGIF!!

So sore!

I'm ridiculously sore from the past two days.  When I attempted my first toes to bar in the warm up, I thought I had ripped an ab muscle or something.  They were on fire from the GHD sit ups on Tuesday.  And squats - Ouch!!  I knew to expect this, though.  Any time I miss more than a couple days of CrossFit, it's like starting all over again with the soreness. 

Hoping to get out for a nice run this weekend if the weather cooperates.  That always helps with soreness.

As many rounds as possible in 6 minutes of:
5 Chest to bar pull-ups
15 Double unders
then
As many rounds as possible in 6 minutes of:
7 Toes to bar
7 Ring dips
Athletes choice on which WOD to start with.

WOD 1, with Kipping pull-ups = 5 rounds even
WOD 2, with jumping ring dips/negatives = 3 rds + 1ttb

Strength today was Front Squats.  I've skipped almost the entire front squat program because Thursday was my rest day for several weeks, and then the surgeries, blah blah blah.  Anyway,  I went kinda light today.

My loads:
5 @ 65
3 @ 75
2 @ 85
10 x 3 @ 85

Filthy Fifty

Okay, it's been about 5 years since I've done this one.  FIVE YEARS!  Holy crap where does time go?

50 Box jump, (Men 24”, Women 20”)
50 Jumping pull-ups
50 Kettlebell swings (Men 35#, Women 25#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (Men 45#, Women 35#)
50 Back extensions
50 Wall ball shots (Men 20#, Women 14#)
50 Burpees
50 Double unders

My time:  33:23

Modified this one a bit  because I've been off for so long and I'm incredibly sore from yesterday.  I did hanging leg raises instead of knees to elbows.  I reduced the wall ball to 8 lbs, and then dropped the reps to 25 on wall ball and burpees. In hindsight, I should've just done the whole thing as rx, because I was within reach of my PR on this one.  Oh well, live and learn.

Strength was bench press, and I just opted not to do it. 

Back at it!

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

My results:
PLU – 28
P/U – 42
S/U – 56 (2 rds reg sit ups, 6 rds GHD sit ups)
SQ – 74
Total = 200

Immediately after last round of Tabata, rest 10 seconds and then:

5 min ground to overhead with 65#

My score:  21 reps (10 c&J, 11 snatches)

A pretty decent morning to come back to CrossFit.  Although I went rather light, I know I'm going to be hurting by noon today.  17 days with no exercise at all (well there was ONE day I exercised) is not a good thing.  But doctor's orders are doctor's orders. 

Let the soreness begin!

I miss CrossFit

My second surgery went well and my distance vision is 20/20 in both eyes now.  I still need reading glasses for up close (computer, books, anything within 2 feet).  I'm dying to get back to the gym, but my official release date is 3/18.  I need to work out...I feel like a total slug. 

One down, one to go...

So, I had eye surgery on Tuesday.  My left eye, at my one day check-up is now 20/20.  This is like a miracle to me.  I've been wearing glasses/contacts since I was about 9 years old, aka forever.   I'm super excited about being able to wake up and see!!  The down side (for now) is, my right eye is still virtually useless at this point.  And wearing glasses only complicates it - its like seeing through a fun-house mirror, mixing the good eye and the bad eye.  Anyway, they've moved my second surgery up to next Tuesday, March 11, so I don't have to endure two weeks of this.

And since they forbid exercise/lifting for a full week after surgery, I'll be back at CrossFit on the 18th.   I'll have to ease back into the weight lifting and gradually build up to heavier weights all over again. I'll just use it as an opportunity work on my form.  And handstand push ups (or hand stand "pumps" in my case) will be a while in coming too.  I have to avoid pressure on the eyes for a while until they are completely healed, so I won't be going upside down for a while.

See you all in a couple weeks!