Friday, April 25, 2014


Man, I'm exhausted.

I only did the warm up and the strength today.  I didn't have the energy for the WOD.  I know...really?  Well, I've got a medical issue going on that has just kicked my ass the past two days.  It'll pass, but it really has just zapped my energy.  Oh well, onward and upward!

Strength:  Squat Clean & Jerk

Rep scheme:  3-2-2-1-1-1

My loads:  
125 (I threw in an extra single here...I should've gone heavier). 

Thursday, April 24, 2014

Holy Cardio, Batman!

1000 Meter row
100 Double unders
750 Meter row
75 Double unders
500 Meter row
50 Double unders
250 Meter row
25 Double unders

My time: 21:47, Rx

My lungs were screaming for mercy today! The Oak pollen is thick as mud this week and my lungs are feeling it.  Not to mention my double unders didn't really start feeling decent until somewhere in the set of 50.  The set of 100 took me about 5 minutes - I kid you not!  Yes, dismal, I know.  But after that they got somewhat better.  If only my lungs would just stop being so demanding. 

After this, we had a bench press/pull up WOD, which I kind of half-asssed, quite honestly.  I mean, I did the actual work, but my bench press skills are weak, weak, weak.  And I'm back to being able to do ONE strict pull up.  So, in five rounds, max reps bench and max reps strict pull ups, i managed something like 5/5/4/4/4 bench and 1/1/1/1/1 pull ups.  I threw in some kipping pull ups and some "almost" strict pull ups, just for grins. 

Wednesday, April 23, 2014

PR! Yeah!

Ok, so I set a new PR on Dealift today.  It's been YEARS since I tried to max out on deadlift.  I mean, honestly, I think I could've thrown on another 10 lbs but I didn't want to fail, so I decided to "save it for another day". 

rep scheme: 

My loads:
145-175-205-225-245(PR)-250 (PR!!)

Notice I only did two singles.  I was so happy with getting a 15 lb PR I didn't think another lift was necessary.  Ha ha!  Happy all day.

OH, and there was a WOD too!  

With a 4 minute time limit:
400 Meter run
Max rep wall climbs with remaining time
rest 1 minute
With a 4 minute time limit:
400 Meter run
Max rep deadlifts with remaining time (Men 315 lbs, Women 205 lbs)
rest 1 minute
With a 4 minute time limit:
400 Meter run
Max rep Muscle ups or pull-ups with remaining time
rest 1 minute
With a 4 minute time limit:
400 Meter run
Max rep burpee box jump overs (Men 24” box, Women 20”box)

My results:

400m 2:09, 4 wall climbs
400m 2:10, 10 burpee box step over
400m 2:18, 10 deadlift 205#
400m 2:18, 14 kipping pull ups

Tuesday, April 22, 2014

Anybody here?

I'm so far behind on blogging.  I've been busy.  I've had issues.  I've just not really had time to sit down and blog.  I know, it's not that tough, but...anyway.  If anyone's still around reading this, I'm still here.  Just preoccupied.

So, today, when the alarm went off at 4:30 a.m., I was dreaming of my Dad.  It was an awesome dream.  I wanted to keep dreaming and hang out with him a little while longer.  He's been gone for 20 years.  So I re-set the alarm and tried to dream some more, but he was gone.  Ah, well, I got an extra hour of rest anyway.

Instead of going to the gym, I got my butt up and rowed a 5k for time.  Haven't done one in quite a while.  I got within reach of my PR (15 seconds), but couldn't quite set a new one.

5k Row:  23:47.8

Tomorrow, I'll be back at CFJ!

Wednesday, April 9, 2014


Deadlift - 155#
Handstand Push-ups

My time:  7:28, 2 abmats for HSPU

Last time I did this with the deadlifts unbroken.  Today, not so much.  But I enjoyed the process of the deadlifts, taking out my aggressions (and I certainly have some today) with every single lift.  CrossFit is great therapy, and I'm always thankful for a heavy barbell session.

Strength today was 10 x 3 touch & go clean and jerk.

I chose 75# and didn't have any missed lifts. 


Tuesday, April 8, 2014


Man, did I ever need to hit a PR - on something - anything.  Today we did squat snatch and I hit a PR of 90 lbs.  I was pretty sure it was a PR but had to go double check all my records.  Sure enough!  This made my week...heck...even the month!  I've been in a slump and needed something positive.  So glad I got out of bed today!!

Squat snatch:  1 ea @  45-50-55-60-65-70-75-80-85-90 (PR)

5 Squat snatch (Men 135#, Women 95#)
50 Double unders

Modified - 75# squat snatch & 30 double unders per round

My rounds:  3 + 2 squat snatch

I started out on the snatches doing touch & go on the first round.  That quickly fell apart and I had several misses in the next couple of rounds.  Coupled with bad double unders and plent of slash marks on my arms as a result, this workout beat me up pretty good. 

Thursday, April 3, 2014


This is the kind of workout that made me fall in love with CrossFit!  I need more of this.  I need to push myself this hard, and gasp for air, and sweat my ass off for 25 whole minutes without stopping!! 


7 rounds for time of:
15 Kettlebell swings (Men 55#, Women35#)
15 Power clean (Men 95#, Women 65#)
15 Box jumps (Men 24″ box, Women 20” box)

My time:  25:05, Rx weights, box steps

I did all the KBS unbroken, stepped the box jumps, and the cleans were a hot mess at first.  I started out trying to do them unbroken, and quickly learned that wasn't going to happen.  So then I maintained sets of 5 until the last round, when I decided dropping between each rep was faster, and I was trying to finish under 25 minutes.  At the 25 minute mark I had 3 box steps left, and even though there was a "cut off" I finished it!  Felt awesome to get through the whole thing.  I haven't sweated like this in a long time.  I'm sure the humidity this morning had a lot to do with that, though.

Strength today was 1 power clean + 2 jerks, every minute on the minute for 10 minutes.  I used 85lbs as my load and had no misses.

Good morning!!

Wednesday, April 2, 2014


I won't go into all my whiney-ass reasons, but I'm super frustrated today.  Sadly, my strict pull-ups have gone away.  I'm at square one, starting all over.  I'll get back where I was, but man, it's frustrating after 6 years of CrossFit to be using a band for a strict pull-up.  Humiliating, actually.

Anyway...I have to maintain positive thoughts or I'll just give up.  SO...*positive thoughts*

Today's strength was more of a workout for me than the WOD, so I'll list it first:

Dumbbell Bear

5 DB deadlifts
5 DB hang power clean
5 DB push press
5 DB squats

My loads:  15-20--25-30-35

I always enjoy dumbbell workouts.  Had to push myself to do the 35, but I got through it and felt pretty good that I finished.


15-12-9-6 & 3 rep rounds for time of:
Handstand push-ups

I didn't time myself on this one, and I certainly didn't do L pull-ups.  I practiced kipping pull-ups and strict pull-ups with a small (white) band.  The combination of being slightly over weight and having not worked strict pull-ups religiously for about a year, I'm astounded at how difficult they have become.  Likewise, HSPU have gotten pretty far off track.  I think my head touched the two abmats like maybe 5 times in all my reps.  Just need to push myself more...that's all.

Tuesday, April 1, 2014


Complete as many rounds as possible in 12 minutes of:

4 Shoulder press (Men 75#, Women 55#)
8 Sumo Deadlift High Pull
12 Front squats

My rounds:  5 + 4 squats

This one was deceiving!  Looked fairly simple on paper, but the squats kicked my ass.  Yes, 55# front squats.  It was a cardio killer.  They were pretty well broken up, and I rested just enough to cheat myself out of a full 6th round - I was 8 reps short.    However, I will say, I enjoyed a day of nothing but barbell work. 

Strength today was Overhead Squats

My loads:  5 ea @ 55-65-75-80-85 – failed on 3rd rep at 85

My left shoulder kind of rolled a bit on that third rep and I didn't like the way it felt so I bailed.  Not worth tearing something up.  Other than that my squats all felt pretty decent, good depth, tight core.