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#.

TGIF!!

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
2 HSPU
30 Double Unders
3 OHS
3 T2B
3 HSPU
40 Double Unders
4 OHS
4 T2B
4 HSPU
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

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.

So...

...I've got pneumonia. 

Ugh!

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:

Strength:
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!

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!

Anyway...TGIF!

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.  :)

TGIF!!

Still Struggling...

Okay, I'm 7 days into this crap and still struggling to breathe.  Had hoped to be better by today, but feeling worse than I did on Monday.  Seems like the congestion is worse, despite all the meds and rest.  Guess I just have to tough it out for a while.

Missing CrossFit like crazy. 

Bronchitis is no joke!

I feel like I've been hit by a train.  Well, my lungs do, anyway.  Nothing I can do but sit around and wait to be well...ugh!

TGIF!

As fast as possible:

10 Burpees
10 Power Snatch 75/55 or 95/65
10 Burpees
10 OHS 75/55 or 95/65
10 Burpees
10 Power Snatch 75/55 or 95/65
Rest 3 min
5 Burpees
5 Power Snatch 75/55 or 95/65
5 Burpees
5 OHS 75/55 or 95/65
5 Burpees
5 Power Snatch 75/55 or 95/6

My total time:  10:56, Rx @ 55#

I finished the round of 10's at 5:32, and subtracting the 3 min rest, my round of 5's was 2:24.  Not too bad for an old woman.  Ha ha!  I was moving 98% of the time.  I rested a tiny bit on a few of the burpees, but seriously made a concentrated effort to keep moving as fast as I could through the whole thing.

Strength was 5 min EMOM
1 power Snatch - 2 snatch balance.  I used 55#
rest a couple minutes (3?) then
5 min EMOM
1 power snatch - 2 hang squat snatch.  Used 55# here also.

So, it's time to take off a few vacation pounds.  Ugh!  I did really well through the end of the year, actually losing weight during the holidays, and then vacation hit and I packed it all back on.  Add to that a girl's weekend in Phoenix last week, and this weekend we have plans for brunch at Smoke.  It's a slippery slope. 

I have to remind myself it is ALWAYS bikini season, and I cannot let my weight get out of control.  Starting Monday, I'm back on track, with clean eating and cutting out beer for 30 days.  I'll allow myself a "cheat" restaurant meal on Friday nights, and some wine here and there.  This is my tried and true method and I know I can do it!  (Plus, I just ordered 2 new swim suits for our summer sailing trip, so I kinda have to make this work!)

TGIF!!

This!

This is what I need - some good old fashioned CrossFit workouts that push you to your limit and leave you breathless on the floor.  Mentally, this type of workout is better for me than two 7 min amraps any day.  Of course, it's way longer (which I need), but it's a good mix, with doable numbers.   Yes, I need more 30 min+ workouts in my life.

Complete the following for time:
50 Double-Unders
45 Deadlifts 95/65 (RX+ 125/85, 55+ 75/55)
40 WallBalls 20/14 10/9′
50 Double-Unders
35 Pull-Ups
30 S2OH 95/65 (RX+ 125/85, 55+ 75/55)
50 Double-Unders
25 Hand Release Push-Ups
20 Toes to bar
50 Double-Unders
15 Cleans 95/65 (RX+ 125/85, 55+ 75/55)
10 Thrusters 95/65  (RX+ 125/85, 55+ 75/55)
50 Double-Unders
5 Squat Snatch

My time:   32:47, Rx

My first round of double unders was a hot mess.  I missed the first rep and the stumbled through 50 as quickly as I could (which was none too quick).  Broke up the deadlifts more than I should have for that pansy-ass weight.  Then the wall balls, of course, took me a while.  After that it was a fairly steady pace.  I tried several different approaches with double unders.  I get so winded if I try to do long, continuous sets of 20 or more, so the best plan for me was to do sets of 10 or 15, short rest and back in.  Worked fairly well.  I was pushing it pretty close on the last couple of rounds, but I knew I would beat the 34 minute time cap when I got to the snatches before 32 minutes.  Felt awesome to finish this thing!!

I need some motivation!

I guess I have post-vacation depression or something because I am at rock bottom as far as motivation goes these days.  I do not want to get out of bed. I do not want to go to work.  I practically force myself to go to CrossFit every morning.  I don't give a rats ass about eating clean, even though I am doing it, grudgingly.  I just want to sit down with a good book and an endless glass of wine and some nice dark chocolate and only get up when I have to pee.  Right now, that would be my dream world.  Ha!  I know...so realistic, huh?

Anyway, I'm going to have to do something drastic to motivate myself.  I don't think "The Open" is going to motivate me.  I mean, we all know there will be some torturous variation of Fran, and a shit-ton of burpees. That will not motivate me.  No, I need to sign up for a 5k or a mud run or something different, just to get me back in a good frame of mind.  Something fun.  (Although the book and wine and chocolate still sound like a decent plan to me.)


Today's WOD:


2 Rounds of a 7min AMRAP of:

40 Double Unders
20 Kettlbell swings 70#/55#/35#
10/7 Kettlebell Push-ups (hands on one KB Handle, chest touches)

2min rest between rounds
*Start up each round where you stopped on the last round. Score is total rounds and reps.

My score:  4 rds + 2 DU

I used a 35# kettlebell and did regular strict push ups.  That kettlebell push up was just an invitation to break my nose, which I politely declined. My first round of double unders were a battle, but the next few were not so bad.  I broke them up intentionally.  Seems like a set of 10 or 15 would get me so winded I just had to rest.  Lazy....I'm just lazy.

Speaking of lazy, I kinda sand-bagged on the strength today, which was Bench Press:

9 x 55
6 x 65
3 x 85
20 x 55

Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (Men 95#, Women 65#)
Burpees

YUCK!!!!!

I scaled this one to:

21-15-9 reps for time of
Thrusters, 65#
Bar facing burpees

My time:  14:33


Mentally this was all I could handle today.   I'm actually glad, in hindsight, that I didn't do the open last year.  It would have taken me a half our, minimum, to finish this.    I'm seriously debating the wisdom of "donating" an entry fee this year for the Open.  I mean...I have about zero chance of making it to the games.  But we'll see...


Strength was Thrusters:
7 @ 55
5 @ 65
3 @ 85
2 @ 95
1 @ 100

TGIF!

As many rounds as possible in 11 minutes of:

20 Hand Release Push-Ups RX+ HSPU
20 ab-mat unanchored sit-ups RX+ GHD SitUps
20 KettleBell Swings 24/16kgs RX+ 30/24 55+ 20/12kgs
25 Box Jumps 24/20″ RX+ 32/26″ 55+ Step ups

My rounds:  2 + 7 push ups

I did GHD sit ups, and step ups instead of jumps.  This one was actually kind of fun, not too many reps of each thing so you could move along fairly well.  Though...I could obviously be faster!!


“Finisher”
Exactly one minute after AMRAP Complete
2min max reps – Double-Unders or – Single Unders

My score:  66 double unders...they were just off today. 

And I'm off to Phoenix for a Spa weekend with a girlfriend!!

Overslept...

Oops.  Missed getting up on time by about 15 minutes.  No worries...I have equipment at home!! 

So, I did:

Row 5K for time
24:34.0

rested a couple minutes and then did:

50 alternating 1-arm dumbbell snatches, 25#

"Mork & Mindy"

Complete 3 rounds of the following for time of:

10 Ground to Overhead 135/95 (RX+165/115, 55+105/70)
2 rounds of: 5 Pull-ups, 10 Push-ups, 15 Air squats

My time:  16:40, scaled to 75#

This one wasn't so bad - at least there were no burpees!!   Maybe should have/could have gone heavier on the ground to overhead, but I was able to keep moving pretty well with the 75#, so I'm good with that. 

Strength today was Push Press

7 @ 85
5 @ 95
2 @ 100
1 @ 110 (PR)
1 @ 115 (PR)

More burpees!

2 Rounds of a 7min AMRAP:

5 HSPUs RX+ Strict
10 Burpee Box Jumps 24/20′
5 Toes to Bar
10 KBS 24/16kgs RX+ 32/24kgs
2min rest between rounds

*Start up each round where you stopped on
the last round. Score is total rounds and
reps*

My score:  4 rds + 5 hspu

I used 2 abmats for HSPU and did burpee-box-step-ups instead of jumping.  Toes to bar slowed me down a bit.  Crap, I feel like I'm dragging a ton of weight up to that bar...I need to get on the scales, but I refuse, until I'm done traveling.  After an upcoming girls weekend in Phoenix, I'll give myself a week and then hit the scales for a reality check.  Hopefully it won't be too bad.


Strength today was Deadlifts

Warmed up with 5 x 105, and 3 x 145

Work sets:
7 @ 165
5 @ 190
3 @ 200
2 @ 210
2 @ 220

Monday

Man, I'm sleepy today.  Must be the nasty weather.  I just want to curl up and go back to sleep.

Complete the following for time of:

15 Wallballs  20/14 10′/9′
30 Double unders
20 Wallballs
60 Double Unders
30 Wallballs
90 Double unders
20 30 Wallballs
60 Double unders
15 20 Wallballs
30 Double Unders

My time:  19:35, w/12# WB

Okay, I accidentally did extra reps.  Not sure where the hell I came up with those numbers but I did them.  And I was going to do another 15 wall ball shots at the end -  ha ha!  I blame getting up so early...my mind is a fog at 5 am.  My double unders felt pretty decent today, but that wall ball, felt like a ton of lead.

Strength today was pull ups.  Strict, or weighted, or kipping or whatever you wanted to work.   EMOM for 10 min.  I did 3 each round, started with strict and went to kipping. 

TGIF!

Today is a team WOD.  Not a big fan of team WODs simply because I know I'm slower than everyone and I'll be holding my team back.  I went all out as fast as I could go, except maybe one set of burpees where I rested too much. (Sorry Kelby!)


As many rounds as possible in 20 minutes of:

20 Wall Balls, 20/14lbs 10/9′
20 Box Jumps or Step-ups, 24/20″
20 Back Squats 115/80
20 Over the Bar Burpees

*Rules during WOD these are alternating reps between partner 1 and partner 2 (i.e. partner 1 does 10 wallballs before partner 2 does 10 wallballs, partner 1 does 10 box jumps/step ups then partner 2 does 10, once complete move on to burpees…team has to complete all reps before they can touch the equip. *the team can use different boxes and bars if a guy-girl team or if needed for scaling*

Team Kelby & Angie score:  4 rounds + 6 WB - Rx

So, I'm pretty sure OkieDB has a burpee fetish.  Good Lord, we've had so many burpees this week it's mind boggling.  I wore my "Burpees suck" shirt today, to express my feelings about it.  Ha ha!

Despite my reluctance to be on a team, this was actually kind of fun.  I pushed myself just a bit harder trying to not let Kelby down.  

Strength today was Back Squats:

Back Squats:
7 @ 105
5 @ 135
3 @ 165
1 @ 185
1 @ 195

Haven't gone heavy on squats in a while.  At least it seems like it anyway.  I should've gone 205 on the last one, but oh well. 

TGIF!!

Sh*t it's cold!!

So, what do you do when it's 4:30 a.m, 10° outside and you're snuggled in some comfy flannel sheets next to your warm husband?  You re-set the alarm and go back to sleep, that's what! 

I got in an extra hour and a half of sleep this morning, and then hauled my butt upstairs for a WOD, sorta-kinda similar to what was posted, only I omitted thrusters.  My house, my rules.  *snicker*

4 rounds for time of:

500 m row
15 SDHP with 35# kettle bell
15 Kettle Bell swings

Time:  18:38, Rx (ha ha...Rx...I crack myself up)

Strength carrying a bag of dive gear up the steps.
Warm up was 10 minutes of rowing and kettlebell swings.

Cool down was putting away the kettle bell and taking walking down the stairs. 

Boom!  Done! 

I'll be back at CFJ tomorrow. 

Hump Day!

OH, this was one of those days I questioned my sanity for getting out of bed and going out into the brutal cold to torture myself with squats and sit ups and double mocha latte half caf burpee double pullups with extra whip.  Yeah, wait, that's my Starbucks order.  But these fancy new burpee combos are getting out of hand. 

So here's today's WOD

3 Rounds of:

As many rounds as possible in 4 minutes of:

5 Hang Clean (Power or Squat) 165/115lbs (RX+ 205/140, 55+ 125/75)
4 Jerks (Power or Split) 165/115lbs  (RX+ 205/140, 55+ 125/75)
3 Double push-up burpee double pull-ups (RX+ 3 Muscle-Ups)
2 Minute rest between rounds

*Start up each round where you stopped on
the last round. Score is total rounds and reps.

My total:  6 rounds + 4 jerks

Not sure if the 2 minute rests are a blessing or a curse.  Mentally it's usually kind of helpful to have a break, but this time, after the first round I thought, "Oh, crap, we have two more rounds!"  In hindsight, I should've gone with a heavier weight, but I'm working my way back up to "heavy" after two weeks off.  I'll get there.  Probably won't ever catch me doing "Rx+" though.

I was feeling extra sleepy today and actually considering giving up the 5am class.  But I know myself too well. I'm a die-hard morning person, and probably not going to change any time soon. 

Strength was a complex of 1 power clean, 1 hang squat clean, and 1 jerk.  5 sets

My loads:  65-85-95-105-110

All my lifts felt pretty decent today.