Friday, February 26, 2016

CF Open WOD 16.1

Ok.  I did not sign up for The Open.  This is the third year I've skipped it.  2014, I had eye surgery, which demanded no exercise while healing; 2015 I had pneumonia, bronchitis and just generally felt like hell. 

This year, quite honestly, I feel like I've just let myself go.  That is shocking to actually put into print.  As I type this, and put it out there, I feel like it should motivate me to do something about it. 

What I mean is, I haven't been lifting as heavy as I should/could.  I've been scaling almost every WOD, when I really should be pushing harder and trying to do the harder/heavier stuff.  I've just kind of thrown my hands up and said, "I'm old".  You know what?  Fuck that!!  I'm not old...I'm 52. I don't know where I let the "old" get into my head, but it did.   I've got to re-engage and get my mind back in the right place and start giving a damn again.  I let myself get discouraged about a year ago and I just settled in to that mindset.  It stops now! 

Now, this doesn't mean I'm signing up for the Open.  No - It just means I'm taking a different approach - I'm going to start being a little more honest with myself and work harder when I want to slack off. 

So there! 

Open WOD 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.

My score:  4 rds + 4 pull ups into round 5 = 126 reps

Scaled with 55# front rack lunges, kipping pull ups

The killer on this is the lunges.  The pull ups were almost a relief at the end of the round.  I had no preconceived notion of how many rounds I would get, but feel like I put in a good effort.  

Tuesday, February 23, 2016

"Allergic to Rain"

Ok, I have to confess, I was super excited to see dumbbells in the workout today.  We used to do a lot of dumbbell workouts, but it's been a LONG time!  What I wasn't happy about was the rain!  I decided to row this workout, because running in the rain just doesn't appeal to me.  So, today I joined the "allergic to rain" crowd and rowed.  Cost me some time, but honestly I think my rowing 500m time is spot on with my running 400m time, so maybe not.

3 RFT (15 min time cap):
Run 400m
10 R Arm Dumbbell Snatches (from Floor) or 10 R Arm KB Snatches (from Hang) 55/35lbs RX+ 70/55 55+ 45/25
10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang)
10 Burpee T2B

AT the 15 min time cap I was at 237m rowing the third round.  

5min to Establish a Max Snatch (Pwr, Sqt or Split)
**Bar can be pre-loaded prior to WOD with weight for 1st Snatch attempt, BUT once bar is loaded with weight cannot reduce!

My lifts:  65-85-90 

Strength was 1 split snatch to 1 hang power snatch
my loads:  55-60-65-70-85-90

Thursday, February 11, 2016

Stupid Congestion

I'm astounded that I still have chest congestion.  I'm just living with it.  I feel fine otherwise.  Still, it is annoying.

Today's WOD was fun. 

For Time:
15 KBS 55/35 RX+ 70/55 55+ 45/25
500m Row
15 KBS

Rest 3 min

For Time:
30 KBS
500m Row

My times:  3:35, and 3:35 Rx! 

I was able to do all the KBS unbroken, and it's been a while since I used 35#, but it didn't feel all that heavy.  My rowing needs improvement, obviously.  Anyway, I enjoyed this workout. 


EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @55#
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @65#
EMOM for 5 min, 1 Power Snatch: 2 @ 75, 3 @ 85

Today after work I'm going out to run intervals.  I've signed up for a 5k in April and I need to get my butt in gear and build back up some stamina for running a 5k.  I'm not walking any of it this time...last year I was so damn weak from being sick I really had to walk part of it.  

Wednesday, February 3, 2016

Happy Hump Day!

Wow - it's COLD and WINDY! 

The WOD today had running in it and I was the one wuss who decided it was too windy to go outside.  So I rode the bike instead.  Couldn't see the display numbers so I watched the main clock and timed myself about the average time it takes to run the posted distances.  It was still a hard enough workout for me!! 

My double unders felt pretty damn good today.  I even had a set of 25, and could've gone more, but I stopped to breathe. 

For Time:
5cal Row- 10 Doubles- 50m Run- 5 KBS 55/35lbs RX+ 70/55 55+ 45/25
10cal Row -20 Doubles-100m Run-10 KBS
20cal Row - 40 Doubles - 200m Run -20 KBS
40cal Row - 80 Doubles - 400m Run - 40 KBS
20cal Row - 40 Doubles - 200m Run - 20 KBS
10cal Row - 20 Doubles - 100m Run - 10 KBS
5cal Row - 10 Doubles - 50m Run - 5 KBS

My time:  36:10
subbed bike for run, used 25#kb

Rest 2min
2min Max Ab-Mat Anchored Sit-ups or GHD Sit-ups

Total GHD = 30