Happy Halloween!

Again, I've sort of fallen behind on blogging.  I think I'm just in a rut, quite honestly.  But...anyway.  Here we are.  It's Halloween!  The year is almost over...where did it go?  Allan and I decided we wouldn't do anything special for Halloween, and somehow ended up with two parties to go to, and two costumes each!    Should be fun!  I'll party this weekend and then I've got to buckle down and lose a few pounds because I signed myself up (again) for the Battle Over Redlands competition!

Today's WOD nearly broke me.  But I just kept pushing.  I'd never done this one before, but looking at past scores of other people, I figured I'd hit the 38 minute mark.  So my goal was 38 minutes or less.  Managed to beat that mark by a minute and a half.  It took me a good 2 hours to recover.  Good workout!!

“Lumberjack 20″
20 Deadlifts ( Men 275 lbs, Women 185 lbs)
Run 400m
20 KB swings (Men 70 lbs, Women 45 lbs)
Run 400m
20 Overhead Squats (Men 115 lbs, Women 75 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (Men 24″ box, Women 20″ box)
Run 400m
20 DB Squat Cleans (Men 45lbs each, Women 25 lbs)
Run 400m

My time:  36:30 - scaled

I scaled as follows:

DL - 155, KB 35, OHS 65, Kipping Pull ups, box steps, 20 lb DBs

TGIF y'all!!

How to set a PR

Without knowing it...I've set 2 PR's this week.  I think the trick to setting a PR is to really not even know what your PR is, and just lift as heavy as you possibly can.  Then, later when you find out it's a PR, you're totally surprised.  Ha!  I'm sure this is not really a good strategy, but it's worked this week.

Anyway...

I'm just about ready for a vacation!  57 days to go on my countdown.  We are heading to Turks & Caicos islands this time.  Hoping we love it, and I'm sure we will.  What's not to love about a beautiful island? 

So today's strength, wherein I unknowingly set a PR, was Hang Power Snatch

rep scheme:  5-3-2-2-1-1-1
my loads:  45-50-55-60-70-80 (PR) - 90 (f)

I tried the 90 because I didn't have a clue 80 was a PR, so why not?  Ha!  I didn't get anywhere near the speed through the middle that I needed to get under the 90#. 

WOD:

3 Rounds for time of:
Run 400 meters
21 Hang power snatch (75#,55#)
12 chest-to-bar pull-ups

My time:  18:39

Obviously, if you know me, you know I didn't do chest to bar.  I did kipping.  And slowly.  I tried a chest to bar in the warm up and got the height, no problem, but did not actually touch my chest to the bar.  Need to work on that - I know they'll be in the Open next spring.

So far behind...

Again.  I'm so far behind on blogging.  I just get busy and distracted and this is the thing that falls to the bottom of the pile.

Since I posted last, I have set a couple of PR's.  First, deadlift at 255#, thank you very much!  That was on October 14. 

And today, I set a PR on hang power clean at 125#.  I didn't even know I was setting a PR at the time, so it was a nice surprise to look at my stats and figure that one out.  Yay! 

Anyway on to today's WOD:

Complete as many rounds as possible in 10 minutes of:
10 Triple-unders
15 Kettlebell swings (55#,35#)
20 Walking lunges

My rounds:  3 + 3 kbs

I actually subbed 200m runs for the triple unders.  I'm not jumping right now...still letting this leg heal up.  Running doesn't hurt it, but jumping causes some pain so, giving it a few more weeks.  Then I'll be back with a vengeance!  ;)

Strength, as I mentioned above, was hang power clean.  Can't remember all my lifts but I started at 65 an ended at 125. 

We also had a 20 min emom:
even minutes:  3 hang power cleans at 100#
odd minutes:  5 toes to bar

Great start to the week!  I'm in for all five days!

What time is it?

Yikes!  I overslept today.  I forgot to set my alarm last night.  An indication of how tired I was yesterday, I guess.  Anyway, I woke up about 20 minutes late, just by chance.  Rushed around and got to the gym about 5 after 5.  Missed part of the warm up, but managed to get in both the strength and the WOD.  So, it was worth the panic and running around.  Ha!

Strength was front squats 5 each at 50%, 60%, 70%, 80% and 90% of 1RM
I, however, did not manage to keep with those percentages.  Mine was more like 40-52-65-70-75%

My loads:  65-85-105-115-125


WOD:

3 Rounds for time of:
30 Calorie row
30 Kettlebell swings (55#, 35#)
30 Box jumps (24”, 20”)

My time: 19:04, box steps

Box steps took me forever - my legs are SORE from all the squatting I've done in the past few days.  200 on Sunday, 60 yesterday, etc.  But I'm building muscle.  :)

Happy Monday

4 Rounds for time of:

400 Meter run
15 Dumbbell squat cleans (45#, 30#)

My time:  18:43, mod

I used 20# dumbbells on this one.  I probably should've gutted up and gone heavier, but holy moly these were tough enough with 20's.  The squat cleans burn so bad in my quads.  My running felt like I was in a nightmare - legs would barely move, my lungs would not get into a rhythm.  Ugh.  It'll get better...it'll get better.  Right?

Strength today was complicated. 

5 rounds
1st minute 3 shoulder press with 3 second hold at the top
2nd minute 5 push press with 2 second hold at the top
3rd minute 7 push jerk with 1 second hold at the top

I used 55# and it was plenty.  For a Monday.  ;)

Get off the couch!

About the time the Cowboys went into overtime, I decided I needed to get my butt off the couch and go exercise.  Maybe they would pull off a win if I wasn't watching.  I had a pretty busy day, but it didn't feel like I really accomplished anything...I went to Mass.  I went grocery shopping.  I prepped food for breakfasts and lunches for the week (I'm so responsible, right??), and I prepped for tonight's dinner.  I just needed some exercise, so off I went.

4 rounds for time of
400m run
50 air squats

My time:  19:51

Should say "my time = excruciatingly slow".  Wow  It's been a while since I've done that many air squats.  I've gotten weak and lazy.  Amazing how that can happen even when you're going to CrossFit 5 days a week.  Yeah, I need to  push myself harder every day!  Anyhoo...got a decent workout and don't feel like a slug anymore.  :)

TGIF!

Originally the WOD called for 500m rows, toes to bar, ring dips and muscle ups.  I modified it as follows:

400m run
40 jumping squats
30 GHD sit ups
20 bar dips
10 kipping pull ups
20 bar dips
30 GHD sit ups
40 jumping squats
400m run

My time:  18:25



Running just sounded way more appealing than rowing.  I burned out on rowing trying to heal up my leg.  Which, by the way, I don't think is completely healed, but I'm tired of "modifying".  I think it'll be fine if I run short sprints.  If it breaks in half and bone pokes out the side of my leg, surely someone will call 911 for me.  Right? 

Strength:

Hang Squat Snatch 5 x 3 @ 55-60-65-70-75

TGIF!

Ugh...Burpees

This was not motivation to get out of bed today.  But I'm committed if nothing else, so I dragged my butt out of bed and went and got after it!

For time:
50 Chest to bar pull-ups
50 Burpees

My time:  13:30, PR by 1:09

Now, I did not do this "Rx" (no chest to bar for me these days).  But I willingly did all 50 kipping pull ups.  The closer I got to the end of the pull ups, the more I dreaded the burpees.  Ha!  But there was no avoiding them.  They took me forever.  Or it felt like eternity while I was in the middle of them.  Something about making it to 30 inspired me a little and I just kept pushing.  Of course, I was last to finish, I mean, Hello - it's burpees and pull ups!  Anyway, it felt good to finish the whole thing.  Glad to have that done!

Strength was a 20 rep back squat.  Now, I've looked back on my records and see where I've done a 20 rep back squat at 135#.  I don't have a date recorded for it.  I'm certain it was at the old gym, though, so it's been a good long while ago.  I went with 115 today and felt like it was a pretty good effort; all nice and deep, but still pretty taxing by the end.