Battle Over Redlands III

This past weekend I competed in the Battle Over Redlands III competition.  I keep saying I'm done competing, but we'll see when this rolls around next year.  I had a great time.  The programming of the workouts was great.  A good mix of strength, endurance and cardio.

I managed to take first place in the Masters Women 50+!!  The first workout was 7 min AMRAP of Fran.  My worst possible workout.  I only got 58 reps, and didn't really care.  I made up for it on the rest of the workouts.  My favorite was the Deadlifts/Sandbag Carry/Double unders.  I'd love to do that one again! The Air Assault bike was just torture.  I took it pretty easy on that one and still came out in first place.  I hope we never, ever get these bikes at CFJ!!

Here's a little slide show from the competition for your viewing pleasure:

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Hello Blog!

Long time, no see.

Ah, I'm coasting to December 20.  That's when I leave for vacation. 

Actually, I'm not coasting at the gym.  I'm working hard.  I've got this competition coming up on the 13th/14th, and I'm really looking forward to it.

Some days I feel so strong and a lift like a heavy jerk seems easy to me.  Today 110 lbs overhead might as well have been 500.  The WOD was 95# Rx and I got in two rounds of that and thought I would never make it.  So I scaled down.  Cost me a few minutes to change out weights but I did the lifts unbroken after that.

7 Rounds for time of:

7 Power cleans (135#, 95#)

7 Push jerk

7 Burpees

My time:  19:18, 2 rds Rx, 5 Rds scaled to 75

Strength was:

3 SP ea @ 45-55-60
3 PP ea @ 65-70-75
3 PJ ea @ 85-95-110

Felt super heavy.  Tomorrow, it might feel light.  Who knows.  :)

My Double Unders are Back!!

Woo hoo!!

I DFN'd the WOD today but I do not care!  

I got some sets of 20+ double unders and I have zero pain in my leg!! This makes me happy.  

I was just 20 reps from finishing the WOD at the time limit, so I'm good with that!

For time:
100 Double unders
21 Front squats (115#,75#)
21 Push press
100 Double unders
15 Front squats
15 Push press
100 Double unders
9 Front squats
9 Push press

My time:  20 min DNF - got  370 reps, Rx  at 20 min time cap

Torture

This little gem is one I hope never to see again.  This is the second time we've done this one and I still thought it was ridiculous.

3 Rounds for time of:
3 Bear crawls (150′ each)
15 Dumbbell hang squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)

My time:  21:13 w/20# DB's

I got a 3 minute PR on this compared to last time (July 2012).  But it was still 21 minutes of agony.  That is 1350' of bear crawls.  Ouch!

TGIF!

Well here we are at the end of another week.  I made it to the gym four days this week. I just needed a break on Wednesday, so I slept in.  Normally I'll do a home WOD when I do this, but this week I just rested.  Those flannel sheets are amazing when it's 15° outside! 

In anticipation of a few more "sleep in" days this winter, I have decided I need a kettlebell and some heavier dumbbells.  Got to looking around on the web, and found they are not cheap.  Mainly because of shipping costs.  Holy crap - some of these places kill you on shipping. 

But I found a work-around:  Wal-Mart.com 

Now, normally I avoid Wal-Mart like the plague.  I haven't physically been inside a Wal-Mart store since 2007.  I refuse.  My mental health is worth far more than any savings they can offer.  But online, they offer free shipping for orders over $50.  I ended up getting a 35lb Kettlebell and two 25 lb dumbbells, for roughly $85.  NO SHIPPING!! 

So, next snow day or sleep-in day, I'm equipped. 

Today's WOD was fun! 

As many reps as possible in 7 minutes of:
Rope climbs
rest 3 minutes
As many reps as possible in 7 minutes of:
GHD sit-ups
rest 3 minutes
As many reps as possible in 7 minutes of:
Double unders
rest 3 minutes
As many meters as possible in 7 minutes of:
Handstand walk
rest 3 minutes
Athletes choice of order

I did:
Double Unders = 171
GHD Sit Ups = 75
10′ Rope Climbs = 11
Hand Stand Holds = 30, 30, 30, 30, 25, 20, 16 (seconds)
Our Strength was after the last 3 minute rest on the WOD:

5 min AMRAP Squat Clean & Jerk @ 105# = 11 reps

TGIF!!

Manic Monday

Out of the blue this morning, I really thought I was was having a nervous breakdown. About two minutes before I finished the WOD, this stupid song came on and instantly I was taken back to a time when I was at rock bottom...literally on my knees in my kitchen floor, ten years ago, a crying mess of a person ready to start over.

It took everything I had in me to finish that workout today without bursting into tears, but I drew on all the misery I experienced back then, and pushed through it.  And here I am, better for the experience.  See, sometimes you just think you've dealt with things in your past.  And sometimes you find out you've just pushed things aside to deal with later.  Today was one of those days.  I made it to my car and cried it out on the way home - something I should have done long ago.  Acknowledging my failures and the victory of overcoming them purely by the grace of God.   Powerful stuff.

I'm a totally different person today than I was ten years ago.  Stronger, both mentally and physically.  I was unprepared for this to happen today, but really it did me some good to look back on that point in time and realize how far I've come in life.  Life is good.  And CrossFit is good therapy.  ;)

WOD:

5 Rounds for time of:
10 Strict bar dips
15 Sumo Deadlift High Pull (95#,65#)
20 Lateral barbell jumps

My time:  13:39


I did "jumping" bar dips.  Such a big weakness, but I'm not giving up.  The SDHP felt pretty good.  Tried not to break them up too much but ended up doing just that toward the end.  The lateral jumps were huge for me - no pain whatsoever in my leg!  I think that fracture is completely healed.  Yay!!

Strength was 20 min EMOM
even:  5 ttb
odd:  3 thrusters @ 80#

Hello Blogland!

It's been forever since I felt like blogging.
Seriously I should shut this down.  I think I'll try to keep it alive until the end of the year and then call it a day.

I used to network with other CrossFit peeps in other places via this blog, but that has long since died off.  And...although I'm still loving CrossFit, I do keep records of my workouts elsewhere.  The one thing is, this is a great place to refer back to for PR's.  There has to be some other method I could quickly access on my phone to keep up with my PR's.  Idk...

Anyway.  It's cold.  And I despise cold weather.  I wish I lived in a warmer place.

My husband and I had  recently been thinking of moving to the Virgin Islands.  Retire early, rent a place down there, get jobs doing bar tending, waiting tables, etc. (until we can actually draw on retirement funds) and just live the island life on our days off.  But, we weighed every side of the issue and, sadly, here we still are.  Living in the frozen tundra of Tulsa, OK.

As a consolation, I bargained for several vacations per year when we do retire in a few years.  So, there's that.  I'd still love to sell it all and just head south, but the reality is, life is expensive down there and medical care (as we age this is important) isn't what we have here. 

So, I actually have been working out diligently.  It's all on the CFJ blog as proof that I still drag my ass out of bed at 4:30 every morning, Monday through Friday. 

I have also, against my better judgement, signed up to compete at Battle Over Redlands III.  I'm excited and nervous, as usual.  It's always a fun competition.  And what else did I have to do that weekend?   Ha ha!

Today's WOD:
9-7-5 Rep rounds for time of:
Dumbbell squat clean
Dumbbell thruster
Bar muscle up (substitute burpee pull-ups if you don’t have the bar muscle up)

My time:  9:31, 25# db & burpee pull ups

Strength was Dumbbell Bear Complex
5 deadlifts
5 hang cleans
5 shoulder to overhead
5 front squats
My loads:  12-15-20-25-30

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.

Thrusters...

3 Rounds for time of:

10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Sumo Deadlift High Pull
10 Thrusters

My time:  9:15, Rx - PR

This time is a PR by 1:02.  This is the third time I've done this one.  The first time I was well over 11 minutes.  Last time 10:17.  Today I just wanted to be sub-10, and I did it!  Woo hoo!! The thrusters completely ate up the clock, but they always do.  I should be able to do them unbroken, but my mind takes over and says, "drop the bar", and I comply.  ;)

Strength today was 3 OHS with 2 second hold at the bottom - 5 sets.

My loads:  55-65-75-85-95

Breck's version of a 2 second hold and mine are a bit different.  Ha ha!  He was behind me judging my set of 95#, and I heard him go "that's a fast 2 seconds".  *grin* 

Ab racadabra

Total ab workout today!

3 Rounds for time of:
30 Sit-ups
25 V-ups
20 Toes to bar

My time:  17:53, Rx-ish

I remember doing this one the first time.  It's a killer!  But so good for the abs.  I was a tiny bit slower this time, but only because I'm still sore from 90 GHD's last week. Ha!

Strength today was Split Jerks

5-3-2-2-1-1-1 @ 55-75-95-105-110-115-125
Still having some pain in my leg where it was fractured.  But, as long as I do a split jerk and don't land straight down on it, it feels okay.  I know I'm kidding myself...but whatever.  I can't afford to take more time off from working out.

Sunday Runday

Got out for a run/walk today. 

30 minutes
3 minute warm up
12 rounds, run 1 min, walk 1 min
3 min cool down

Got in 2.5 miles

My fastest pace was an 8:22.  Keeping in mind I cannot keep this pace for any length of time to speak of - it was only a minute.  Ha ha!  But if I could do that for two minutes, I'd be doing something! 

TGIF!

21 Deadlifts (225#, 155#)
400 meter Run
18 Deadlifts
400 meter Run
15 Deadlifts
400 meter Run
12 Deadlifts
400 meter Run

My time:  17:26 Rx

See that ^?  RX!!  Woo hoo!  I didn't set any speed records, but I did the entire thing, as prescribed.  My Rx days are few and far between, so I have to celebrate.  My running was super slow, however, I didn't have any pain in my leg where the stress fracture was.  This is excellent.  Muscles in my calves, a different story.  But I foam rolled and used that lacrosse ball afterward (ouch) and I'm feeling fine now.

 

Strength today was shoulder press (yawn)
5 x 5 @ 45-5055-60-65


TGIF!

Day 4

Promised myself I would make it 5 days in a row this week.  I had to force myself out of bed this morning.  The WOD consisted of two things that are not "in my toolbox" as Breck puts it.  Ah, but I can always get a good workout, so I went anyway.

Here's what was posted:

With a 20 minute time limit:
1 L pull-up
2 One legged squats (alternating legs)
2 L pull-ups
4 One legged squats
3 L pull-ups
6 One legged squats
4 L pull-ups
8 One legged squats
etc....

Here is what I actually did:

1 strict pull up, 2 pistols holding onto parallel bars, 3 GHD sit ups
1 strict, 1 kip PLU, 4 pistols, 6 GHD sit ups
1 strict, 2 kip PLU, 6 pistols, 9 GHD sit ups
1 strict, 3 kip PLU, 8 pistols, 12 GHD sit ups
1 strict, 4 kip PLU, 10 pistols, 20 air squats, 15 GHD sit ups

Then went AMRAP for remaining time with this rep scheme:
1 strict, 4 kip PLU, 30 air squats, 15 GHD sit ups

Got in 4 rds plus 10 squats

Totals: 35 pull ups, 30 pistols, 130 squats, 90 GHD’s

Strength today was front squat.  It's been a while!!

rep scheme:  5-3-2-2-1-1-1
my loads:  85-95-105-110-115-125-135

After the WOD I was complaining about this huge knot in my calf muscle.  Jeremy kindly offered me a lacrosse ball to massage it with.  He actually massaged it a bit, and pressed down on the knot - he has strong hands!  Thought I was gonna pass out.  Haha!  That knot is super tight and sore.  I'll work it out though.  Whew!!