Friday, May 30, 2014

Fun Friday!


For time:

5 Rope Climbs
23 Hang power cleans (Men 135#, Women 95#)
85 Calorie row
23 Shoulder to overhead
5-50’ Sled pushes (Men sled + 45#, Women sled + 25#)

My time:  18:04

I modified this one.  I did three rope climbs instead of 5, and I didn't touch the beam, although I was probably close enough to reach out and do it at least once...I just didn't.     Then on to the cleans - I used 75# for this.  95 just seemed way too heavy today.  That 85 calorie row just sucks the life out of this workout.  Serious time killer.  The shoulder to overhead went quickly and then I had to force myself to do all the sled pushes.  I was tempted to do just three, to match the rope climbs, but I love sled pushes (really I do) so I gutted it out and got it over with.  This was a fun one, in all honesty, and I kind of wished afterward that I had done all the rope climbs.  Maybe next time.  :)


Open WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
30 Overhead squats (Men 120 lbs, Women 90 lbs)
10 Muscle-ups

My score at 10 min:  67 reps
My score at 15 min:  76 reps

Breck very generously *sarcasm* gave us an extra 5 minutes on this one, so we could get in more reps.  Ha ha.  I still didn't do very well.  The original time I did this during the open I got 70 points, but I was a lot younger then.  Is that an excuse?  Ha ha!

Oh well, it was fun.  As fun as burpees can be anyway.

Strength was snatch balance to two overhead squats

My loads:  45-55-65-75-80

Wednesday, May 28, 2014

Hump Day

Whatever is going on with my leg (pretty sure it's another stress fracture) it was really hurting this morning, and double-unders would not have been any help at all.  So I re-set the alarm, got an extra hour of sleep and then got on the rower for a 5k.

My time:  24:51.1

Not exactly a record, but still a damn good workout  this morning! 

Tuesday, May 27, 2014

“The Lumber Jack”

1 Minute of Squat Cleans (95lbs/55lbs) =1pt for each rep
3 Min rest
1 Minute of Squat Cleans (135lbs/85lbs) = 3pts for each rep
3 Min rest
1 Minute of Squat Cleans (155lbs/95lbs) = 5pts for each rep
3 Min rest
1 Minute of Squat Cleans (185lbs/115lbs) = 8pts for each rep
3 Min rest
1 Minute of squat cleans (205lbs/125lbs) = 12pts for each rep
3 Min rest
1 Minute of squat cleans (225lbs/135lbs) = 17pts for each rep

55# – 15 x 1 = 15
85# – 9 x 3 = 27
95# – 7 x 5 = 35
115# – 6 x 8 = 48
125# – 5 x 12 = 60
135# – 3 x 17 = 51

Total = 236 – PR (and 1st time as Rx’d)

Not even a slight hangover could keep me from showing up for this WOD.  I love squat cleans, and I've been dying to do this workout for a while, but I've been out of town every time it's been posted for the last few years.  Last time I did it was in 2011!!  Anyway, I improved my score considerably today, and it was totally worth getting out of bed for.

In the warm up I worked strict pull ups and actually got a couple of sets of two. Progress!!

Monday, May 26, 2014

Memorial Day

I typically don't show up on holidays or weekends, but I needed to work out, so I showed up.  The posted workout was Murph, but I am off running any distance for a while, and 100 pull ups just sounded like pure misery to me.  I know, it's a Hero WOD and it's supposed to represent sacrifice, and I suck for not doing it, but whatever.  I did choose another Hero WOD, however, and modified it with rowing.

“Rowing Michael”

3 rds for time of:

Row 1000m
50 back extensions
50 sit ups

My Time 33:17

The last 25 sit ups were GHD sit ups.  This is probably my slowest Michael time ever, but rowing adds some time.  The humidity was super high today, but it felt good to sweat!   Great workout.

Friday, May 23, 2014


In front of a clock set for 16 minutes:

4 Minutes of clean & jerks (Men 135#, Women 95#)
4 Minutes of rowing for calories
4 Minutes of GHD sit-ups
4 Minutes of triple unders
Athletes choice of order.

Clean & Jerks (95#) = 14
Row = 40 cal
GHD Sit ups = 50
Double Unders = 50

Total reps: 154

OKay, so triple unders.  Not happening.  I know "never say never" but I just don't see these in my future.  I made a sincere effort and got whip marks on my ass in return.  I'll pass on that!

Warm up:
Row 30 sec on/30 sec off 10 min = 1025 m
100m “sprints” = slowest about 28 sec, fastest 20 sec


Thursday, May 22, 2014

Migraine...Day 3, but you can't stop me!

I actually PR'd today, despite being on day three of a brutal migraine, and being groggy from drugs.  I didn't even hesitate to get up and go this morning, because yesterday while I was working out was the only time my head wasn't just killing me.  (Endorphins kicked in I guess.)  And the same was true for today.  Once I got warmed up and started lifting, my head felt fine.  Maybe I should just hang out at the gym all day. 

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:  10:50, Rx - PR by 3:04

Last time I did this workout was in August 2013 with a time of 13:54.  I would've been happy with that today, but I have just been feeling way stronger lately (mostly mentally) so I went for it as best I could.  There were a lot of really fast times this morning at 5 am!  Pretty good motivation.

Strength today was Push Jerk.  We were doing sets of 2, and so I ended up setting sort of a PR - I don't have any PR's recorded on sets of two, so I'm calling it a PR!

My loads:  55-65-85-95-105-120-130 (pr for 2 reps)

Now, if I could just get rid of this migraine!

Wednesday, May 21, 2014

A New PR!

I almost skipped today. I almost re-set the alarm and slept another hour. I have a headache, and took some drugs that make me super sleep, and when I saw 50 wall ball shots my mind almost melted. But less than 20 seconds of consideration and I was up and out of bed, getting ready to go.

And I'm so glad I did, because I set a PR today! Not on wall ball shots, but on Front Squat.

Strength: Front Squat Rep Scheme: 3-2-2-1-1-1-1
My loads: 65-85-105-115-125-135-165 (10# PR!)

I almost accidentally went for 175, but thankfully Jennifer is smarter than me and noticed I had way too much on there. Ha! The 165# felt pretty good.

Little bit of rest and then on to the WOD:

For time: 20 Front squats (Men 205#, Women 135#)
30 Box jumps (Men 30” box, Women 24” box)
40 Kettlebell swings (Men 55#, Women 35#)
50 Wall ball shots (Men 20# ball, Women 14# ball)

My time: 10:15, modified 

I modified as follows: 85# front squats, 20" box steps, and 10# wall ball. Kept the kettle bell as rx...not much but whatev.

Great day at CFJ!

Tuesday, May 20, 2014


This morning was just brutal.  I thought it was just me, but seems everyone else thought it was pretty tough too.  Kelby and I both thought we were going to puke on the main WOD.  It was just ridiculously exhausting.  But I feel fine now....almost 4 hours later.

The "Strength" consisted of warming up with some dead lifts and then...

12 min amrap:

Run 1 mile
50 dead lifts at 155# (women) in the remaining time

My reps:  42 deadlifts, scaled run to 1200m

Then we had 8 dearly needed minutes of rest before the WOD:

As many rounds as possible in 12 minutes of:

5 Burpees
10 Pull-ups
15 Jumping squats (touch an 8’ bar with both hands)

My rounds:  3 + 1 pull up

I was jumping to a set of rings on the jumping squats.  Not sure of their height, but doubt it was 8 feet.  Still, this one kicked my ass.   Feeling like I still don't know what's going on with this right leg of mine.  Whether it's just muscle/tendon issues or if I have another stress fracture.  I tend more toward muscle, as I'm just not getting that deep ache you get with a stress fracture. I'll keep going and see what happens.  Hopefully my leg won't just snap in two.  ha ha!!

Monday, May 19, 2014

I'm up! I'm up!

Oh, this morning 4:30 was a rude awakening.  I really wanted to sleep another couple of hours. It was all I could do to try and comprehend the WOD as I read it from my phone.  I forced myself to get up and go, and figured it all out when I got there.

For time:

15 Hang squat snatch (Men 115#, Women 75#)
30 Hand release push-ups
60 Lateral barbell jumps
12 Hang squat snatch
24 Hand release push-ups
48 Lateral barbell jumps
9 Hang squat snatch
18 Hand release push-ups
36 Lateral barbell jumps

My time:  18:24 - scaled to 55#

So, I've been having this pain in my leg since last week, and I've been thinking it might be another damn stress fracture.  Really don't need a setback like that, at all.  Today when I started the lateral jumps, it kinda hurt, but only if I landed at an angle.  So I slowed down and did my jumps as "square on" as I could.  Super slow, but no pain.  After going home and foam rolling and massaging it for a while, I'm inclined to think it's just a sore, knotted up muscle. We shall see.  I'll go for a short run this week and see how it holds up.  And, I think I'll book myself a massage. 

Anyway, this WOD was actually kind of fun, even though I was well into the 6:00 class finishing up. 

Strength today was Hang Squat Snatch
rep scheme:  3-2-2-1-1-1-1
My loads:  45-50-55-60-65-75-80

Friday, May 16, 2014


Well, I decided to sleep in a bit this morning.  I debated long and hard last night about what to do, and I honestly just needed an "active rest" day.  So, I got an extra hour + of sleep and then got up on the rower for a quick 20 minute row.  Oddly enough I hit exactly 4100 meters - the very same distance I hit on the last 20 minute distance row I did.  Weird. 

Anyhoo...TGIF y'all!

Thursday, May 15, 2014

“Power Elizabeth”

21-15-9 rep rounds for time of:

Power clean (Men 135 lbs, Women 95 lbs)
Ring dips

My time:  9:48, Rx weight, bar dips

This was a tough morning, but fun, actually.  I debated with myself about even getting out of bed, but I needed some power cleans in my life.   Damn near every single one of them felt solid and the few that didn't just made me try harder on the next lift.  Been stressing over a few things, and lifting heavy stuff always makes me feel better.  At least while I'm lifting, anyway.

The warm-up was a WOD in itself. 

90 seconds max reps shoulder to overhead (55#) = 25
30 seconds rest
Tabata bottom to bottom squats = lowest set = 5
30 seconds rest
90 seconds max reps shoulder to overhead (55#) = 25

Then the strength (I'm exhausted just typing this!!)...Death by Back Squat
from the floor.  (I created the Masters Version and went from the rack)

Made it all 10 rounds with 105#

I might show up tomorrow for Angie.  If I can tape up these blisters on my fingers...we shall see.

Wednesday, May 14, 2014

It's a PR kinda day.

75 reps for time of:

Power snatch (Men 75 lbs, Women 55 lbs)
If barbell is dropped from above the knee there is a 10 lateral jumps over barbell penalty.

My time:  7:40 Rx - PR by 2:06

Love this workout.  I'd love to get it down around 5 minutes some day.   However, I'm super proud of my time today, as is a PR by over 2 minutes.  I kinda thought I was heading for a PR but wasn't exactly sure, so I just kept going.  Got a blister on my pinky finger but it's a small sacrifice.  :)

The warm up today was two mini-wods, including double unders.  I managed to set a PR for a set of 30 unbnroken double unders today too! 

Strength was shoulder press, which I totally suck at.  Blah. 

5-3-2-2-1-1-1 @ 55-65-70-75-80-85(f)-80
need serious help on form.  Breck gave me some pointers. 

Tuesday, May 13, 2014

Overhead Fran

This is just Fran in disguise, honestly.  Okay, I will admit I much prefer overhead squats to thrusters.  I mean, who wouldn't.  It's a lot easier move.  But the killer for me in this WOD (and Fran) is the pull-ups.  I just get extremely out of breath.  Anyway, I didn't totally hate this one, just wish I were faster.

21-15-9 rep rounds for time of:
Overhead squat (Men 95 lbs, Women 65 lbs)

My time:  9:23, Rx

I didn't break the squats up too much - 15/6, 10/5, then 9.   The pull ups were a mess.  I had one set of 5 in the first round and then it was 3's and 2's.  If I could do consistent sets of 5, my time would greatly improve.  Some day...

Strength was OHS 5 sets of 10 reps

My loads:  45-50-55-65-70 

We haven't worked OHS in a while, and these killed my wrists today.  Just need more practice. 

Monday, May 12, 2014

Yay! Deadlifts!

So, I'm kinda sore from yesterday's run.  I wore some shoes I haven't run much of any distance in and found, about 2 miles in, the toe box has a bit too much room and I started feeling blisters.  Ugh.  Anyway, I wore some more appropriate shoes today when I saw running posted in the WOD.

4 Rounds for time of:

400 Meter run
12 Deadlifts

My time:  14:41, Unbroken @ 155#

My running was abysmally slow today - my legs were lodging a formal complaint about being sore from yesterday.  I should've foam rolled yesterday, but for some reason, laying around butt-naked by the pool sounded far more appealing.   So I did that instead, and let my legs get sore.  However, I did go home this morning and roll out all the knots.  I need to be more dedicated about doing that on a regular basis.  It sure helps when I take the time to do it.

Strength today was deadlifts

Rep Scheme:  5 sets of 3
My loads:  125-145-165-185-215

Sunday, May 11, 2014

Early morning run.

Got out this morning for a run before church.  The wind was awful, but the temp was perfect.  As I started out, I gave myself the option of just doing two miles, but when I hit the 1 mile mark, I kept going, and decided to do a 5k.  I was running a pretty slow pace most of the time, and decided I was just going to keep that pace and finish it out.  The last half mile on the way back was the best pace, just because the wind was at my back.  Really need to chop about 5 minutes off my 5k time. 

Time:  35:14

Friday, May 9, 2014


 I woke up this morning about 3 am and realized, "Holy Shit, it's my birthday!  Woo hoo!"

For time:

40 Overhead walking lunge steps (Men 45# plate, Women 25# plate)
21 Sumo Deadlift High pulls (Men 95#, Women 65#)
30 Overhead walking lunge steps
18 Sumo Deadlift High pulls
20 Overhead walking lunge steps
15 Sumo Deadlift High pulls
10 Overhead walking lunge steps
12 Sumo Deadlift High pulls

My time:  13:58 Rx

Wow, is it ever humid today.  This is always fun during a workout - makes you feel like you're working twice as hard when sweat is just pouring off you.  The first round was ridiculous and I broke it up way too much on the lunges.  This week has been Hell on my quads with all the squats.  This was just icing on the cake.   Mmm....cake.  Anyway, where was I?  Oh yeah, the SDHP - didn't feel completely awful today, and had some decent sets but nothing was unbroken.  Fun workout.

Warm up was death by 10m.  I made 11 rounds, then went to sets of 8 sprints through minute 20.  Enough of that.

Strength was emom for 20 min 5 pull ups and max dumbbell thrusters.  I did 5 rounds of 2 strict and 5 thrusters (15#)  and then went to one minute pull ups, next minute thrusters.  I was fine with that.  I actually got in 16 strict pull ups today.  Not consecutive, of course, but that's gotta be some sort of record for me.


Thursday, May 8, 2014

Decisions, Decisions

Okay, I've been thinking for a while now, I need to decide to commit to blogging on a regular basis again, or just ditch this blog.

I'm starting a new year tomorrow.  Yep, I'll be 51.  So I guess today is as good a time as any to start blogging again; the last day of my 50th year.  Letting that soak in a minute.  Wow.  I don't feel old, quite honestly, so I'm just going with the old cliché "age is just a number".   

I guess if I get more enthused about my workouts, I'll be more enthused about blogging. So starting today, I'm getting more enthused.  Check back in a week and see if this lasts.  Ha!

This morning I skipped the WOD and did a quick 20 minute row for distance.  I managed 4100m exactly.   That last pull was the hardest!  ;)

Hoping for a good workout tomorrow, though I didn't request a birthday WOD.  Depending on the prescribed strength, I might just do squat cleans instead, since they are my favorite.