Friday, February 27, 2015

CF Open WOD 15.1 & 15.1a

Workout 15.1
Complete as many rounds as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts 115/75
5 power snatches 115/75

My score:  2 rds + 2 snatches = 87 Reps, Rx

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

My loads:  75, 95, 115, 125
(attempted 130 and failed the jerk

I did not sign up for The Open this year due to my ongoing illness.  Holy crap this last 5 weeks has knocked me for a loop, strength-wise. 

However... I feel like I did pretty good today.  The TTB killed my time - got me super winded and I really broke them up way too much.  The deadlifts are where you catch your breath.  No need to break them up, just smooth steady pace.  I dropped the bar after each snatch.  The very first snatch of each round was an eye opener.  75 lbs felt like 150 on the first lift, but after that they go pretty smoothly.  I would have like to have gotten 3 full rounds, but the ttb just slowed me down too much

On the C&J 1 rep max, I just took my time and did what I knew I could do.  I really wanted that 130#, but just didn't get under it fast enough.  135# is my all-time C&J max, so all things considered I'm happy with 125#.


Wednesday, February 25, 2015

Hump Day

20min Ascending AMRAP of:

10 Double Unders
1 OHS 95/65 RX+ 135/95 55+ 75/55 (can squat snatch into)
1 T2B -
1 HSPU RX+ Strict HSPU 55+ 4″ rise HSPU
20 Double Unders
2 OHS -
2 T2B
30 Double Unders
3 T2B
40 Double Unders
4 T2B
Continue sequence…

My score:  6 rounds + 41 D/U in round 7

I used 2 abmats for the HSPU and 55# for the OHS.  My double unders actually felt pretty damn decent today, relative to how long I've been laying around on my butt trying to just get a decent breath!  As I got fatigued I had trouble with them, which is opposite of how they normally go.

Bottom line, I am amazed I got as far as I did, and damn proud of my score today!

Strength today was squat snatch.  I kept it light, because...

3-2-1-1-1 @ 45-55-60-60-60

Monday, February 23, 2015

Getting there...

Over the weekend I started to improve a lot.  My lungs feel a bunch better, but I still have a few issues.  Mainly my energy level is ridiculously low.  But I think part of that is from being sedentary for too long.  So, back to CFJ this morning for a much-modified stab at the workout.

42 Wallballs 20/14lbs 10/9′
21 Deadlifts 225/155
7 Over the bar burpees
30 Wallballs
15 Deadlifts
5 Over the bar burpees
18 wallballs
9 Deadlifts
3 Over the bar burpees

My time:  11:49 - scaled

I used an 8 lb wallball, and only 85# for the deadlifts.  That was plenty.  I rested a bit on the wallballs but kept moving pretty well through the whole thing.  My lungs burned afterward like I had done Fran, but no major coughing fits, so that is a victory for me! 

Strength today was deadlifts and I stayed super light.  Nowhere near my 85% 1rm.

5 x 5 @ 85#

Planning to hi M-W-F this week and possibly next, just to give myself plenty of time to get fully recovered and back up to speed.  Pneumonia is no joke, kiddos!  I'm glad to be on the tail end of it.

Wednesday, February 18, 2015


...I've got pneumonia. 


I knew after three weeks of not getting any better, and a few added symptoms, it was time to go back to the doctor and get checked over again.  And sure enough, diagnosis is pneumonia. 

I've started a new antibiotic and a steroid.  Hopefully in 7 days, after all the meds, I'll start feeling human again.

In the meantime, I'm working out, but at a severely decreased capacity.  Not pushing myself too hard, no running, no jump rope - nothing that's going to get me too short of breath.  And every spare moment, I'll be resting.

Such is life...just gotta tough it out and get through the rough spots as best we can!

Today Here is what I did:

2 C&J every 2 minutes (didn’t do the push ups) 55#

WOD, Modified:
8 min amrap
8 Deadlifts – 55#
8 Air Squat Box step-ups 20″
8 Power Clean – 55#
8 Air Squat Box step-ups 20″
8 Shoulder to Overhead 55#

2 rds + 8 power cleans

Even though I modified the heck out of everything, it felt good to just have a barbell in my hands, and to be with my CFJ buddies.  Such a huge part of my life!

Friday, February 13, 2015

Happy Friday

Ugh.  What a mess I am.  Started the week thinking I'd make it 5 days to CrossFit, and failed miserably.  Monday was rough, and I scaled everything, of course.  Then, I decided I would do M-W-F this week and continue to recover from this damn Bronchitis. 

So, in the end, I made it to CFJ Monday & Wednesday.  Tuesday & Thursday I stayed home and did a 20 minute row.  Thursday I was more congested than I have been in about a week - like a huge set-back.  I took some Nyquil before I went to bed last night, and the end result was "no way I'm getting up this morning to go work out". 

My body is rebelling against my mind.  I'm on day 20 here...ready to be well again. 

Hopefully by Monday I'll be ready for a full week of CrossFit!


Friday, February 6, 2015

Back in the Saddle

Well, I returned to CrossFit two days ago.  Still wheezing and coughing, but my energy level is back up to about 85-90%, so I figured it was time to get on with it!

Neither day's efforts are blog worthy, except to say, I'm glad I'm in decent condition.  I can't imagine being in poor physical condition and getting as sick as I've been.  And I sure did miss barbell work while I was recovering.

Next week I'm hoping all this congestion is gone so I can get back to lifting heavy.  Of course, I'll still suck at cardio...that never changes.  :)