Tough 12 minutes!

3 Rounds for max reps of:

1 Minute thrusters (Men 95 lbs, Women 65 lbs)
1 Minute box jumps (Men 24” box, Women 20” box)
1 Minute toes to bar
1 Minute rest

My total reps: 100

thrusters: 12, 11, 12
box jumps: 11, 11, 11
toes to bar: 11, 11, 10

Any time there is rest built into a WOD, beware, you know it'll be a killer! Whew! The thrusters really just kill me. I still haven't figured out the proper place in a thruster to inhale and exhale. It's a jumbled up mess for me, resulting in me being completely winded about six reps in. I was pretty proud of my 100 reps until I started hearing other people's scores. Ha ha. No really, I'm still proud of my score today.

Deadlifts were our strength component today.

5 reps each at 85-105-135-175-205

Wallball Helen

3 Rounds for time of:

400 Meter run
21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
12 Pull-ups

My time: 17:52 Rx

I was super slow today. I would rather do the real Helen with Kettle bells ANY day than to do wallball. I guess since I suck at wallball, I should relish every opportunity to get better at them. But at 5 am I don't relish anything but the thought of finishing. Anyway, I got a nice workout in this morning, so that's all that matters!

Having a beach trip booked is always excellent motivation to not miss a workout, and I'm counting down the days until my next Jamaican vacation. It's getting close - just another month and a half. Just finished buying new dresses for the resort, so now it's just down to the anticipation phase. Tick tock!!

“Squat a Ton & Run”

4 Rounds for time of:

Squat one ton
Run 400 meters

- note: you must start with your weights on the ground

One ton=2240 lbs
225 lbs. = 10 reps
205 lbs. = 11 reps
185 lbs. = 12 reps
155 lbs. = 15 reps
135 lbs. = 17 reps
115 lbs. = 20 reps
95 lbs. = 24 reps
65 lbs. = 35 reps
45 lbs. = 50 reps

Your choice of the following 3; back squat, front squat, overhead squat.

My time: 23:34

I chose 115 lbs x 20 reps, and back squats. I did not do it "as prescribed", meaning I squatted from the rack. No way I was cleaning 115 and trying to get it to my back! That would've been certain death. I'm no good at getting the bar to my back even on a lighter weight. So I know, had I been able to clean it and successfully get it overhead, I would've surely crushed my spine with it bringing it down. So to heck with Rx today - I'll take the rack and live to tell about it! :)

I have to say - this was a super fun workout. I actually contemplated doing 45 lbs at 50 reps and if it comes up again I might try that.

The warm up today is a secret we're not supposed to tell. So all I can say is I got 170 reps. Wouldn't want to spoil it for any of the afternoon people who might read this.

TGIF!!!

“Motivation”

2 Rounds for time
4 Muscle ups with an extra ring dip each rep
12 Snatches (Men 135 lbs, Women 95 lbs)
88 Double unders

My time: 16:37
subbed 2 wall climbs for m/u
scaled snatches to 75#

Ah..

My body overruled my mind and told me I needed to rest today, so I slept until 6:15! Apparently I needed it.

Back at it tomorrow!

Ugh...burpees...

As many rounds as possible in 20 minutes of:

30 Sit-ups
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 35 lb bumper plate)
10 Burpees

My rounds: 5 + 10 sit ups - (PR - previous was 4 rds + 13 lunges)

This was a fun workout, really. Except for the burpees. We all loathe them don't we? I'm sure they do something for me, fitness-wise, but they are pure misery. Anyway, I managed to get further than I did last time this WOD was posted, so that's today's small victory for me.

I was weak today on the strength component. Just lacking energy for some reason.

shoulder press 3 ea @ 55-65-70
push press 3 ea @ 75-85-90
push jerk 3 @ 95, 3 @ 105, 1 @ 105

“Wingman”

3 Rounds for time of:

4 Snatches (Men 155 lbs, Women 105 lbs)
9 Overhead squats (Men 155 lbs, Women 105 lbs)
36 Lateral jumps over barbell

My time: 7:42 - scaled to 75#

This was a fun workout and really wish I could do the Rx weight but my max is like 95, so no go. Anyway, I was able to keep the intensity level pretty high at 75# an get a good workout. Good way to start the week!

Oklahoma Aquarium 5K

Woo hoo!!!


Okay, so my husband ran his first ever 5K today. He's 58! He walked a majority of it but I was SUPER proud to see him run the last quarter mile and cross that finish line. He's so awesome. His time was 40:06.


I had a really good run also. I didn't slow my pace at all during the entire race, didn't even contemplate walking (which I have been guilty of in past 5K events), ran the whole thing and felt amazing. Breathing was fine, legs were fine, no calf cramps, just a good run! My time was 31:39 (gun) 31:34 (chip).


And for the amazing part...I looked up the results later and discovered this in the awards section:


FEMALE AGE GROUP: 45 - 49

1 Susie Harrison Tulsa OK 49 27:09
2 Angela Large Jenks OK 48 31:39
3 Marcie Stewart Arlington TX 48 31:45


Yep, - I took second place in my age group!!!! That made my whole weekend!! :)

800's

4 Rounds, each for time of:

800 Meter run
2 Minute rest

My times:
4:29
4:42
5:05
5:15
total WOD time 25:30
total run time 19:30

Was looking forward to this since my calf muscle is feeling *awesome* lately. I've been stretching and foam rolling and alternating flats/heels every other day, walking barefoot as much as possible.

So: we head out for the first 800 and it feels awesome. Second 800...still feeling great, but feeling that calf muscle tighten up a bit so I stretch in the 2 min rest and keep moving. Third 800, about 200 m in I feel it cramp up. I keep running and think I'll run it out. Try to keep my normal stride and not limp at all. Slows me down but I keep going. Stretch and walk between the 3rd and 4th. The 4th 800 feels pretty decent, but I can feel the tightness. Try to keep my stride natural and not favor the leg, and it seems to help.

Still, I'm frustrated that I'm having this issue. I went home and foam rolled it, stretched, massaged it, etc.

I AM running that 5k on Saturday. Even if I end up doing a walk/run, I'm doing it. I don't think there's anything really wrong with my muscle as in nothing torn or anything like that, so I don't think I'm doing any harm.

I'm taking a rest day tomorrow. May try to do a short run and some stretching but other than that...rest. ;)

Clean & Jerk

Squat clean and jerk 30 reps for time. (Men 155 lbs, Women 105 lbs)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

My time: 13:17 w/85 lbs

Last time, I did this as prescribed. Today I was having some form issues on the jerk,(it was also our strength component) so I went light on the WOD. Even at 85 lbs this still kicked my ass!

I absolutely love clean & jerks, particularly squat clean & jerk. Today, the squat cleans felt amazing, spot on, good form, bar landing squarely on my shoulders every time. But the jerk, well, I was having issues. I was rushing the dip, and not getting enough speed in the drive, and the jerk just wasn't feeling as clean and smooth as it should have during the strength component so I scaled down to 65 on the last few lifts and just practiced the dip and drive with better form. It helped somewhat in the workout.

Squat clean & jerk:
5 @ 65
3 @ 85
2 @ 90
2 @ 95
3 singles at 65

Deceivingly Difficult

2 Rounds for reps of:

1 Minute strict pull-ups
1 Minute kipping pull-ups
1 Minute hand release push-ups
1 Minute burpees
1 Minute weighted anchored sit-ups (10 lb plate behind head)
1 Minute military sit-ups (fingers interlaced behind the head with feet anchored)


My reps: 133
strict: 2, 2
kip: 10, 11
p/u: 15, 15
burpee: 8, 8
weighted s/u: 12, 12
mil s/u: 18, 20

Never, ever let yourself think "oh this doesn't look so bad". That's a sure sign you're in for a punishing workout. I hated every single burpee enough for at least triple the number I actually did. I'm obligated to hate them that much, due to their immense evilness. ;)

The sit ups were pretty tough, and I should've been smart and started off with those - would've had higher reps. Ah well, live and learn. Although it was only 12 minutes it was a really good workout!

Strength today was Power Clean

5 x 75
3 x 85
2 x 95
2 x 105
1 x 115
1 x 125 (f)just didn't get under the bar...
1 x 120

Tabata and a new PR!

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Tabata score = 8
Run time = 10:50

Last time we did this, I failed miserably on the tabata portion. This time, I made all 8 rounds without failing. My highest set was 10 squats, my lowest was 8, so that's my score. The run felt GOOD. This is amazing simply because a week ago my leg was cramped up and felt like I had actually torn something. I think it was just a major cramp and now that I've been stretching faithfully and foam rolling it, it's feeling a lot better. Granted my run time was ridiculously slow, it still felt good to run without that horrible cramp acting up. SO...a good day!

Strength today was Overhead Squat

warm up sets:
5 @ 65
3 @ 75
2 @ 85
2 @ 95
1 @ 105
1 @ 110
1 @ 120 PR!!!

Yeah, I set a new PR on something. I have missed Overhead Squats lately. We haven't done them in such a long time. Christina said this will be our new Monday lift for several weeks, so I'm totally looking forward to it!

JT

21-15 & 9 rep rounds for time of:
Handstand push-ups
Ring dips
Push-ups

My time: 13:43, modified

2 abmats for HSPU and bar dips - poor range of motion. I've got to get back into the groove with dips and HSPU now that my shoulders are both feeling decent at the same time.


Strength today was deadlifts

warm up sets
5 @ 105
3 @ 155
2 @ 185

work sets
5 x 5 @ 185

TGIF!!

Thursday

As many rounds as possible in 10 minutes of:

20 Double unders - I subbed 15 KBS
10 Knees to elbows


My rounds: 4 + 15 KBS

Still laying off the jumping & running trying to get my calf muscle healed up. Doing lots of stretching and it's feeling pretty good. Plan on picking up a foam roller this weekend to help with that.

Skipped front squats today.

Fun morning!

3 Rounds for time of:

500 Meter row
15 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)

My time: 15:27, Rx

This was a fun workout! I always enjoy the dumbbell workouts for some reason. Decided to gut up and do the prescribed weight, though I was tempted to scale. My form felt pretty good on most of them. Had one where I didn't think I could come out of the squat - in the last round somewhere - but I made it, so no missed reps. I had really hoped to finish under 15 minutes, but just wasn't in the cards today.

The warm up included some rowing at different resistance levels, just to feel the difference and concentrate on form. Think it helped me slightly.

We also did weighted pull ups. I always think these are so awkward because I have to kip. Well I could probably do dead-hang with a 5 or 10 lb weight but I can't do that many dead-hangs, so...I kip.

Anyway...here are my loads:

3 each @ 5, 8, 10, 15 & 25 lbs

The last one was with a vest rather than a dumbbell.

Fun morning!

So...

it's apparent that I need to do lots more stretching on a regular basis. This calf muscle issue is aggravating and I know I'm not helping myself by wearing 4" to 5" heels every day, training that muscle to be shorter. I know. But I refuse to give up my heels. So, I'm going to add a stretching regimen to my day. Morning and night.

I laid off the box jumps today because it's still pretty tender from yesterday. It seems to heal back up pretty quickly, and by Saturday should be fine again. I'll just have to continue stretching and try running again and see what happens.

Anyway, today's WOD was:

21-15 & 9 rep rounds for time of:

Bench press (Men bodyweight, Women 2/3 bodyweight)
Box jump (Men 30” box, Women 24” box), (games standard)

I actually did:

21-15-9

Bench press 75#
sit ups - anchored, abmat

My time: 8:11

I lifted with Garth today. Well I counted his reps and he counted mine. (Hi Garth!) He did the prescribed weight and made it look pretty easy. What really looked easy were his box jumps. I didn't do the 2/3 body weight - that would've been 100 lbs and I would still be there trying to finish!!!

Back Squats and Running

5 Rounds for time of:

400 Meter run
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Pull-ups

My time: 20:10 - subbed 5 pull ups in place of 15

Okay, well I'll be damned. I don't know what I'm going to do about this calf muscle issue I have going on. I ran twice last week and it felt fine. But today, half way into the 3rd round, I felt it again..."pop" and then it just locked up on me. A big knot, and I'm limping around trying to run it out, work it out. I got through the workout, but man it is sore! I just don't think I stretch enough. I just need to work on that, I think. Hopefully it'll be okay for an afternoon run. We shall see.

Back squats today - went for a 1 rep max. We were supposed to do 5 lifts but B and I decided to do only 3

warm up sets:
5 @ 85
3 @ 115
2 @ 155

worksets
1 @ 175
1 @ 185
1 @ 200 - didn't exactly "fail" but wasn't low enough in the squat...so,
1 @ 200 and I got really deep this time.

This ties my previous PR and I should've gone for more because 200 felt pretty easy.

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

My total reps: 54


This is ONE rep more than I got last year. And amazingly, I suppose adrenaline and competitive spirit kicked in I stepped up to the bar today because I did not miss one single rep on the chest-to-bar! I was overjoyed every time I touched the bar.

Again, like last year, I'm glad I did the Open and even though I'm not anywhere near the level of the people in my age group who will go to the games, I did finish in the top 1/3 of my age group. So, it was a success!

“The CrossFit Jenks Warm-up”

3 Rounds for time of:

15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring or bar dips
15 Pull-ups

My time: 16:30

I did really crappy bar dips with very little ROM. I really need to work on dips now that my shoulders seem to both be in agreement that they are feeling decent at the same time!

Since the Open WOD 12.5 will include chest to bar pullups, and I haven't done them since last year, I subbed 5 C2B Plu (attempts) for Plu in the wod. Well, much to my dismay, I hit only about 50% of them. I tried a few more after class and same results...chest 'aint hittin' the bar, kids! Tomorrow will be iffy.


Deadlifts:
10 @ 85
1 @ 105
10 @ 125
1 @ 155
10 @ 175
1 @ 185
10 @ 200

Thursday

Took a rest day today so I could go take my sister for a medical procedure.

Happy Wednesday!

3 Rounds for time of:

10 Hang power cleans (Men 135 lbs, Women 95 lbs)
30 Sit-ups (Anchored)

My time: 7:39, Rx

I started to scale this one, like I've been scaling everything else lately, but I love hang power cleans and I knew could do the weight so I did it, no problem. Except my calf muscle. And it's getting better. It's just hard to get that full extension when there's a slight pain in the calf muscle. Anyway, I felt like I did pretty well on this one. I had decent form on 90% of the lifts. Had just a few where I didn't get my elbows around fast enough, but no missed reps. Fun one!!

The warm up included a 10 minute Cindy. (amrap, 5-plu, 10p/u, 15 sq) I got 5 rounds

Strength today:
shoulder press 3-3-3 @ 35-40-45
push press 3-3-3 @ 50-55-60
push jerk 3-3-3 @ 65-70-75

***********

12.5 is announced tonight. I'm hoping for something I can actually do well at. Deadlifts. Kettlebells. Cleans. Overhead Squats.

Dumbbells

12-8 & 4 rep rounds for time of:

Right arm dumbbell shoulder press (Men 45 lb dumbbell, Women 30 lb dumbbell)
Right arm dumbbell overhead squat
Right arm dumbbell power snatch
Left arm dumbbell shoulder press
Left arm dumbbell overhead squat
Left arm dumbbell power snatch

My time: 8:15 ish (i cant remember) scaled to 20 lbs

This was a fun workout, actually. And I should've/could've gone 30 lbs, but I didn't. I really didn't feel like I had full control in the overhead squats with the heavier weight so I did the right thing to scale.

“Grace”

30 Reps for time of:

Clean & jerk (Men 135 lbs, Women 95 lbs)

My time: 6:29, 85 lbs

Decided to do 85 lbs, in the interest of time and good form. My form really starts to break down at 95 lbs, and takes me forever to do 30 reps. Kept the intensity up and form good throughout with 85 lbs.

Do have a slight calf muscle issue. Hurt it last week running and it's pretty tender still. On about the 3rd rep of Grace I felt something pop in there and it's pretty painful.

Ice, ice, ice.

Went light on back squats today 10 x 2 @ 120 lbs

TGIF!

3 Rounds for time of:
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
30 Push-ups (Hands released at the bottom)

My time: 9:54

We have done this one previously (last May) and today I was about 18 seconds faster. The susmo's felt way better than they have the past few times I've done them. I actually had one set of 15 unbroken.


Strength today was Snatch balance

5 ea @ 50-55-60-65-70

And now...off to Eureka Springs to celebrate St. Patrick's Day!

CrossFit Games Open 12.4

Workout 12 . 4

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

"Ay, yi, yi! I'm screwed!" Those were my words last night when this WOD was published on the games site.

Then, of course, I calmed down a tiny bit and realized I had a slight chance of maybe, perhaps getting close to the 150 wall balls because my best ever Karen time was 11:30. However that was 3 years ago and my more recent times were a lot slower. I tried not to worry about it. I set a goal of just getting to 150.

But I dreamed about wall ball all freaking night!!

Anyway, I went in this morning and did the WOD. I will admit, it was super hard to get through that 150 wall ball shots. If Breck hadn't been coaching me and screaming at me through this, I never would've made it. I still don't know how I did it, because at the half way point (time) I was not at the half way point of 150 reps. I wanted to quit about 130 reps in. But I kept pushing and managed 150 wall balls with 10 seconds left for double unders. Ha ha! 10 seconds!! I managed to get 3 doubles and collapsed on the floor, thankful it was over with!

I'm calling this one a victory because I exceeded my goal.

Here's hoping for some dead lifts in the next round. I don't know why HQ isn't hearing me on this. I've been saying this for weeks now!! ;)

Good for the soreness.

Each for time of:

2000 Meter row
1600 Meter run
(no rest between)


My run time: 9:50
My row time: 9:48.4
Total time with transition to rower: 19:53

I love this workout. Love it! I think it's just the simplicity of it. Run. Row. There's not a lot of thinking involved. Just breathe and keep moving. It was a perfect morning for running. Temp was around 60° and a little humid, not much of a breeze. Hopefully this workout helped with some of the horrible soreness I've got going on!

Our strength today was a Clean Complex:

Power Clean, Squat Clean, Hang Power Clean and Hang Squat Clean (without setting the bar down)

warm up: 2 sets at 55
work sets: 65-75-85-95-105

Kettlebells - always a favorite.

For time:

800 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
400 Meter run
50 Kettlebell swings
800 Meter run

My time: 20:53, Rx

Just couldn't crank up the speed on my running today. Well, until the last 400 meters anyway. My breathing finally felt decent at that point and I was able to pick up some speed. Would have loved to get this time under 20 min but I'm ok with my time, really. Love the kettlebell swings, as usual. I hope they put them in the next Open WOD!

In the warm up today we got to choose skills to work on. I've been deathly afraid of wall climbs so I made myself try them and much to my utter amazement, I did three legit wall climbs! Woo hoo! Still, the coming down part is scary, but I won't let those hold me back anymore!

Also did some L-sits. Which I love. Two of them at 15 seconds each. Fun!!

Hill Run

Went out with my husband after work for a hill run in the neighborhood. It's like 1.35 miles and about 15 minutes. I didn't take my runmeter out tonight, so no stats or route map. My husband is just now starting to run, so it's walk/run/walk/run, but he will get there! We are signed up for a 5K on April 4. It will be his first ever!! I'm so excited for him to do this!

“Dumbbell Fran”

21-15-9 rep rounds for time of:

Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
Pull-ups

My time: 8:38, 2/20lb dumbbells

I scaled this one to the same weight I used last time, so I could compare. Well, that and I'm sore as heck from Saturday's WOD. Anyway, I was 12 seconds faster this time. Not a huge difference but still a gain. I actually managed to do 21 thrusters unbroken. I don't think I've ever done that. Granted the weight wasn't very heavy, but still. I used that 21 to kind of gauge my breathing and concentrated on where I was inhaling and exhaling. Seemed to help me to inhale at the bottom and exhale on the thrust part. I'll try that next time we have barbell thrusters and see...

We ran a 400 today for time, supposed to be an all out sprint but I was slow - still not breathing 100% from this bronchitis. So my time was 1:51. Meh...slow.

Back Squats today I did 6 at 160#. Should probably have gone heavier.

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

My total rounds/reps: 5 rounds + 15 box jumps + 4 push press = 199 reps


Ok, so my goal here was 5 full rounds, and I was super excited to exceed that. What a great morning. The gym was full of excitement - everyone cheering everyone else on. I was in the middle of my 4th round when I heard a familiar voice that was WAY out of context! It was my husband, who had showed up to cheer me on. I was excited that he came down to see all the action. We hung around and watched the next heat after mine. It was fun to have him there at the gym and see what goes on.

TGIF!

For time:
250 Meter row
25 Pull-ups
500 Meter row
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
500 Meter row
25 Pull-ups
250 Meter row

My time: 13:14

Modified - did 15 pull ups each set and 25 kettlebells. Trying to not beat myself up before tomorrow's Open WOD.

Did some practice reps on box jumps, toes to bar and push press for tomorrow. Looking forward to this one - looks like a decent workout.

Feeling better, but not any smarter!

1000 Meter row
100 Push-ups
10 Deadlifts (Men 315 lbs, Women 215 lbs)

My time: 17:29, scaled DL to 175

So, I have been sick for several days, and therefore decided before the WOD that I would scale the deadlifts to 175 lbs.

Well, somewhere around push up number 89, I decided, "Hey! I'm doing everything else as prescribed...why should I scale the deadlifts? I'm doing it!"

So I finished the push ups and headed off to get enough weights to bring me up to 215#. I'm sure this wasted a minimum of a minute, maybe more.

Then I tried picking up the bar and I couldn't lift if more than a few inches. WTF?! Tried a second time. No go. So I stripped weight back down to 175, all the while thinking, "How did I get so weak in only 3 days?"

Well, it helps if you're smart enough to do second grade math! For some reason (I claim oxygen deprivation!) I had added 65 lbs to the bar rather than the 40 I needed, putting the total at 240 lbs, which is 5 lbs over my one rep max.


Yeah...I'm not any smarter than I was last week.

*************

Strength today was Front Squats:

5 @ 85
3 @ 105
2 @ 115

6 x 2 @ 130

Bronchitis and weak coffee.

I knew last week I was getting sick, but I finally caved and went to the doctor this morning. I was afraid I had pneumonia (that's what my husband had...and I think it's contagious, right?). Anyway, I felt like total crap this morning, so much so that I was willing to skip CrossFit AND call in sick to work. Which I rarely do.

So the verdict is bronchitis. The doc hooked me up with antibiotics and I should be good as new in a few days. I hope. I hate missing CrossFit. I hate missing work. I refuse to miss the 12.3 WOD this coming weekend, and I really hate just sitting around when it's so beautiful outside. The weather is perfect for running. But for now I'm lounging with my dog, reading a book and getting some extra rest.

I've lost my appetite. And the only thing that really sounded good this morning was some berries. And a cup of Starbucks Sumatra. But I don't have any Sumatra at home. So I picked the darkest roast K-cup I had on hand, and brewed it up. It's a Kilimanjaro dark roast something-or-other. It's not Sumatra - not even close. I honestly don't know how they even call it a Dark Roast. Blech.

Think I'll just go take a nap. ;)

Open WOD 12.2, and my CrossFitiversary

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

My total reps: 60

I completely loved this workout. Even though I knew I was coming down with some kind of respiratory crap, I was really excited to do it. I got all the jitters out of the way in the first few reps. Prior to the WOD I made some genuine attempts at 100lbs and knew I wasn't going to PR today. With that in mind I didn't really rush through the 75# weight and finished with just under a minute left. I'm totally proud of my effort!!


And....

Just a teeny tiny celebration today. It's my four year CrossFit anniversary. That's right four whole years of hard work, fun and growth. I honestly couldn't even do a push up that first day, and what a way to celebrate today - being part of The Open. Couldn't ask for more!

Rest Day!

I dreamed, for the second night in a row, about doing snatches. I kept waking up on the "jump" part because I was actually physically jumping. Ha ha. Silly CrossFit obsessions. This stuff really gets in your head!

So, anyway, I decided to sleep in this morning and rest up for the Open WOD tomorrow. I'm feeling a little tiny bit of drainage/congestion and it is starting to tick me off. I really do not need to get sick. I was sick in November (upper respiratory infection). I was sick in December (Sinus infection). Haven't I done my time?? Anyway I'm taking claritin because I think it's just allergies - the pear trees are in full bloom and I have been outside, running, sucking it all into my lungs. I don't FEEL sick, so I'm going with Allergies right now and calling it good.

Tomorrow I'm gonna go give 12.2 my best shot. I'm really looking forward to it. Snatches are one of my favorite lifts, and I'm good with the first two sets as far as weight goes. Hopefully I'll make it to 100# and give that a shot.

We.

Shall.

See.


TGIF!!

Great day for a run!

When I got home the weather was still perfect, so I set out for my short "hill" run like I promised myself I would do. Felt good. Except for this little bit of nagging congestion I can feel building in my chest. I am not getting sick. I am not getting sick. I am not getting sick. (My husband has pneumonia...and I've been super careful washing my hands, etc.. I cannot get sick!!!)

Finished Run: Mar 1, 2012 5:15:52 PM
Route: Sunrise Ridge
Run Time: 15:49
Stopped Time: 0:00
Distance: 1.34 miles
Average: 11:46 /mile
Fastest Pace: 4:53 /mile
Ahead of Best Run: 0:29
Ascent: 171 feet
Descent: 147 feet
Calories: 220

An old favorite

4 Rounds for time of:
400 Meter run
50 Squats

My time: 16:32 (i think) Rx

I love this workout. I did it several times when I had a shoulder injury back in 2009. Looking back at some of my old times... ha ha - I was sloooowwwww. Somewhere around the 22-23 minute mark was average for me three years ago. Wow!

Running felt pretty decent this morning. I am GOING TO get out and run this afternoon again. I neglected it yesterday because I was just wiped out from work, but today I'm committing to a run through the neighborhood. Yes. I. Will. (even if it's windy and I don't want to).

So, I'm SUPER EXCITED about the Open WOD 12.2. Snatches! I love that lift. I can do the 45 lb and the 75 lb and probably the 100 if I get to it. My max is officially 90 but I think I might be able to do 100. We shall see. Anyway, I"m looking forward to it. Fun!!

I sort of skipped the strength today (front squats). We did a few trial lifts of the weights for the snatches in 12.2.

Helen

3 rounds for time of:

400m run
21 Kettlebell Swings (35 lbs)
12 Pull ups

My time: 14:59 - Rx

Not a PR but felt pretty decent. Well, pretty decent for having shin splints. Holy moly! I'm sure it's from the double unders. Anyway, I ran slow because of shin splints...not sure it helped. Just prolonged the misery. Ha ha. My kettlebell swings were all unbroken. I would've happily traded double the kettlebells for none of the pull ups today. We haven't done a lot of pull ups lately. And I noticed in this workout. I'm weak on pull ups. Dreading the Open throwing them in and I know we'll see them. Ah well, I'll give it my best.

Strength today was Bench Press:

5 x 5 @ 75 lbs

“Rush Hour”

2 Rounds for time of:

28 Power snatch (Men 75 lbs, Women 55 lbs)
82 Double unders

My time: 15:26, Rx

Well, well, well...the double under gods must be mad at me. Last week I thought I had them down pretty good. This morning was an exercise in frustration and hilarity. I actually managed to somehow hit myself in the throat with my jump rope. How? How? I have no idea. I have marks everywhere from that rope. I think my most consecutive doubles today were a set of 8. Pathetic? Yeah. Comical? Yeah. Well hopefully I'll get this clumsiness out of the way because I know they will throw us some double unders in the Open. I'd be a fool to think otherwise.

Strength today was power snatch - 88% of your 1 rep max, 5 singles, one every 2 min.

my load: 80 lbs

Run...

Went out for a short run after work. It was a beautiful afternoon!

Finished Run: Feb 27, 2012 4:43:51 PM
Route: Sunrise Ridge
Shortened Google Maps URL: http://j.mp/xAFciq
Run Time: 16:17
Stopped Time: 0:29 (met my next door neighbor!)
Distance: 1.32 miles
Average: 12:18 /mile
Fastest Pace: 9:22 /mile
Ascent: 171 feet
Descent: 147 feet
Calories: 154 

“Gwen”

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

My load: 80 lbs - PR by 5 lbs!!

Strength today was back squats. I should have been at 185 lbs today but went with 170.

10 x 2 @ 170

*****

I am going to try and get out for a short run this afternoon. A mile or so. Need to commit to doing this three days a week. I have some extra fluff to get rid of from all the fun times I've had this winter. ;) Jamaica in 95 days...gotta be ready!

Open Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

My reps: 63

This just sucked. Ha ha. I had a goal of 5o minimum going in, with a real goal of 70. My ultimate goal was to just keep moving the entire time - no rest - which I accomplished. So not perfect, but acceptable.

Baseline

For time:

500 Meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

My time: 6:19

Light day today at the gym, only 5 people in the 5 am class. Everyone is resting up for tomorrow - The Open WOD 12.1 - burpee hell.

Our strength today was a barbell complex:

Hang Power Snatch, to an overhead squat with 3 second hold at the bottom, then another overhead squat and a snatch balance.

my loads:

35-40-45-55-60-65-70

Climbing the Walls

For time:

800 Meter run
30 Box jumps (Men 24” box, Women 20” box)
400 Meter run
20 Toes to bar
200 Meter run
10 Wall climbs
200 Meter run
20 Toes to bar
400 Meter run
30 Box jumps
800 Meter run

My time: 33:56, almost Rx

Ah, the good ol' wall climbs. Really I don't know how the hell people do these. They kill my shoulders, they scare the heck out of me, and I have yet to get all the way up against the wall with one. Anyway, I did them as best I could, getting anywhere from about 6" to 12" away from the wall. Box jumps felt okay, the running was slow but felt good to get out there and move and toes to bar would've been better for me on the bar I'm used to, then ya get what ya get, right?

Today and yesterday I have been really happy about the workouts. Not that I have had fast times or anything - I'm probably THE slowest in all of CFJ but I feel like I'm starting to enjoy working out again. I feel like I've been just going through the motions and it shows in a bit of weight gain and poor performances at the gym. Anyway, it feels good to feel good!

Strength today was Front Squats

warm up sets: 5 @ 85, 3 @ 105
work sets: 6 x 2 @ 125

Yay - a PR!!

3 Rounds for time of:
10 Deadlifts (Men 275 lbs, Women 185 lbs)
50 Double-unders

My time: 9:54, Rx

Compare to January 25, 2011.

By some miracle today my mind and my ears were open, and something Breck said during his double-under demo actually made sense to me. When I managed to apply it, my doubles got WAY better. They are not perfect but now I think I get it. I have been wearing myself out with jumping too high, jumping all over the place, donkey kicking, piking, etc, and I did way better today just by following his advice. Imagine that...listening to the coach actually works.


Anyway, this was a great workout and I loved every minute of it. The first time we did it (1/25/11) I was apparently having back issues. Anyway, I totally needed a PR today to get me all pumped up and excited about The Open. I need to feel like a badass again. ;)

Strength today was shoulder press:

warm ups: 5 @ 40, 3 @ 45
work sets: 3 ea @ 50-55-60-65-60

3 Rounds for time of:

15 Right arm dumbbell squat snatches (Men 35 lb dumbbell, Women 20 lb dumbbell)
15 Left arm dumbbell squat snatches
30 Burpees

Breck set a 20 min time limit and I timed out. So, in the interest of not calling it a DNF, I'm calling in a 20 min AMRAP.

My rounds/reps: 2 rounds + 17 burpees, scaled to 10#

This was a super tough workout. My hips were killing me on the squat snatches, plus something about that one arm in a full squat is just completely awkward for me. I guess maybe a balance and flexibility issue combined. Anyway. I scaled to keep my squats looking/feeling like they should. And of course, my old friend the burpee, always slows me down. I tried like hell to set a steady pace on them but it just wasn't fast enough.

Strength today was Hang Power Clean. This is one of my favorites. If I had been aware in my mind of what my PR is, I would've gone higher to try and set a new PR, but I couldn't remember. So, I tied with my old PR. I'll take it. ;)

Hang Power Clean:

Warm up sets:
5 @ 55, 3 @ 65

Work sets
2 each @ 70, 75, 85, 95, 100

Ugh!

As many reps as possible in 6 minutes of:

21-15-9
Kettlebell swings (Men 70 lbs, Women 55 lbs)
Thrusters (Men 95 lbs, Women 65 lbs)

In this workout you will try to make it as far as you can in the 6 minute limit. If you make it all the way through 21-15-9 then you start over at the 21’s and continue as far as you can.

My total reps: 61 - scaled KB to 45 lbs

A few more reps than the first time we did this, but I scaled this time so there's that. I realize I have issues with the thruster. I can kettlebell all day long, but the thrusters eat me up. I also realize it's my breathing. I need to take a bar and just practice thrusters, focusing on the breathing. I shouldn't get so completely winded with 65 lb thrusters.

Plus, I'm paying for a weekend of food, drink and fun. I have to stop that! Haha. We had friends in from Houston from Wednesday night through this morning. We had a great time and a few too many bloody mary's, I'm certain. But starting this morning it's 100% primal for the next 6 weeks, since the open starts Wednesday.

Our strength WOD today was Back Squats. I got to lift with Samantha since I went to the 4:30 pm class. I much prefer 5 am, by the way.

Back Squats:

warm up sets:
5 @ 85
3 @ 115

Work sets
10 x 3 @ 165 lbs = yay!!

2011 Open WOD #1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

My rounds/reps: 3 rounds + 5 d/u (140 reps), Rx

So, today my plan was to redeem myself for my bad performance yesterday. You know, although I fell a few reps short last year, I gave my all on this WOD today so I feel like yes, I really did redeem myself. I had nothing left to give at the end, so I feel great about it.

Next week the Open starts and I really have to mentally prepare for it. Positive thoughts, good meal plans and plenty of rest. I can do this!!!


Strength today was power snatch:

warm up sets:
5 @ 55
3 @ 65
2 @ 70

work sets:
3 @ 70
3 x 4 @ 75

2011 Open WOD #3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (Men 165 lbs, Women 110 lbs)
Jerk (Men 165 lbs, Women 110 lbs)

My rounds: 8 as Rx'd

Ugh. I just got too darn jittery and nervous beforehand and let myself go to slow. Rested way too much. Nothing seemed to help, not the yelling of everyone around me, not the voice in my head screaming "pick it up"...just a big disappointment today. Ah well, tomorrow I'll try and redeem myself.

I did manage to do 6 dead-hang pull ups today in the pull up ladder. Only 3 consecutive. By the 4th round I was on to kipping.

Monday...

As many rounds as possible in 12 minutes of:

7 Med ball cleans (Men 20 lb ball, Women 14 lb ball)
7 V-ups
7 Hand release clapping push-ups

My rounds: 8 + 5 v-ups

This was a fun one. I'm getting a little better at v-ups but I have still not perfected them yet. I think it's a balance issue as much as anything...that or coordination. Anyway, a good workout.

Back Squats today:

10 x 2 @ 160#

"Lynn"

5 Rounds for max reps of:

Bench press (Men bodyweight, Women 2/3 bodyweight)
Pull-ups (Immediately followed by bench press)
Rest 5 minutes between rounds.

My numbers:
bench – plu
6 – 10
6 – 10
5 – 8
5 – 10
3 – 10

total = 73

This is way down from my PR. The shoulder issue I've been having with my right shoulder, really bothers me in some movements and bench press is one of them. Pretty sure I aggravated it with those HSPU's yesterday. Otherwise it feels good - pull ups don't hurt, snatch doesn't hurt, presses, jerks, etc., all just fine. Anyway, it was a good morning...

because....

I set a new PR on the snatch!!!

warm up sets 5-3-2 @ 55-65-70
work sets 1-1-1 @ 75-85-90 (pr!)

Should've gone for 95 but I was SO EXCITED to get a new PR on something! It's been way too long!! Made my day!!

TGIF!

That's a little better...

This seemed a lot less daunting than that killer WOD from yesterday. Didn't feel like my mind was going to explode or my heart was going to stop just from reading it. ;)

As many rounds as possible in 10 minutes of:

3 Handstand push-ups
6 Toes to bar
9 Box jumps (Men 30″ box, Women 24″ box)

My rounds: 6 + 3 HSPU

Modified: head to 1 abmat and 10# plate on HSPU, 20" box

Strength today was front squats - 10 x 3 @ 115

we are supposed to be at 95% of our 1rm on these. I have no clue what my 1rm is on front squats. I'm guessing somewhere around body weight or just above. So 150-160 ish. Not sure. I've just been doing what feels right each week, sometimes lower sometimes higher. (Aha, and there I look over to the side of my blog and there it is - 155# back in October of 2010. Hmm...probably should higher by now.)

“THE AIRFORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

Compare to February 25, 2011.

My time: 11:55 - ugh!

How do I even begin to express my disappointment at my utter failure this morning. I let this workout get in my head and it really screwed me up. I started with the prescribed weight, and struggled through the thrusters. The burpees took me forever, and each time I returned to the bar I was so winded. Of course anyone who has ever done this WOD knows that feeling and they also know you just have to push through it..

By the time I got to SDHP the bar might as well have been 200 lbs. I got in 7 reps and just had a complete mental breakdown. That's all it was, because I AM physically capable of doing this entire workout as prescribed, but no...I let the words "I can't" get in my head and I lost it. So, I asked Justin to pull my weights as I did four more burpees.

I went through the rest of the WOD with 35 lbs. Seriously, even at that weight it was still tough, but by the OHS I was beating myself up for dropping weight - I blew it by scaling down. Total mental meltdown is the only explanation...not much else can be said. That's all it was: Mental weakness.

I spent a while this morning beating myself up over it and now it's time to move on. Tomorrow is another day, another WOD and I'll do better.

A fun one!

3 Rounds for time of:

800 Meter run
50 Sit-ups
50 Walking lunge steps

Post time to responses.

Compare to November 3, 2010.

My time: 26:50, Rx

(almost 3 minutes faster than the compare to date! Yay!)

This was a fun workout. Didn't mind running at all today, just trying to be faster. I actually enjoyed being outside and was glad for a body-weight WOD today. I've been super busy at work and although it's not extremely stressful, it's heading that way. Audit is coming up and I'm trying to get everything in order. Anyway, these workouts are what keeps me (relatively) sane!!

Strength today was power cleans and I went light.

5 sets of 3 at 85 lbs

As many rounds as possible in 12 minutes of:

10 Dumbbell power cleans (45 lb dumbbells, Women 30 lb dumbbells)
20 Double unders
10 Dumbbell push press
20 Double unders

My rounds/reps: 2 rounds + 1 push press (151 reps), as Rx'd

This was a tough one - just due to the fact that my double unders have fallen apart again. I had one set of 8, the rest were one or two at a time with singles mixed in. Ugh.

Strength today was back squat.
10 x 3 @ 145 lbs

Deadlifts!

This was one of those mornings that reminded me why I love CrossFit so much. I can go along for weeks, feeling like I suck at everything, scaling things, feeling old and then *bam* along comes a day like this where everything just feels right, and I'm loving CrossFit again!

5 Rounds for time of:

20 Box jumps (Men 24” box, Women 20” box)
10 Deadlifts (Men 225 lbs, Women 155 lbs)

My time: 14:01, Rx

All my deadlifts were unbroken! I only tripped once on the box jumps. I managed to do several sets of 10, actually jumping down instead of stepping down. It was a good morning and a good workout. I know I was slower than 99% of the class but that doesn't matter to me today. What matters is I felt freakin' awesome the whole time I was working out and now I'm pumped for the rest of the day!

Strength today was *tada* Deadlifts!

Warm up sets
5 @ 85
3 @ 105
2 @ 135
2 @ 155

Work sets:
1 ea @ 165-170-175-185-195-205-225

These just felt solid today for some reason. Maybe it was the rest day yesterday. Maybe I've finally started out of the valley I've been in. Who knows? Anyway, it was a way to end the week!

TGIF!!

Rest Day

Woke up at 4:15 and hurt all over. Well from the rib cage up, anyway. My arms, my back, my traps...killing me. I needed a rest day, so I took one! Sometimes you just have to listen to your body!

Fun morning.

Here's what was posted:

As many rounds as possible in 12 minutes of:

200 Meter row
10 Chest to bar pull-ups

Here's what I actually did:

12 min AMRAP

200 m run
10 kipping pull ups

My rounds: 5 rounds + 100m run

This was fun, and I really enjoyed running. These are two things I really need to work on - pullups and running - so it was a fun 12 minutes. The weather was perfect for running. 41° and no breeze...just beautiful!


Strength today was Bench Press.
Bench press: 3 ea @ 45-50-55-60-65-75-80

Great morning!

I had an incredible morning at CrossFit. Not that I did anything really spectacular or incredible, but I just felt good about being there, good about lifting heavy and good about actually having my mind right toward the workout.

I did have a couple of failed lifts, but was so excited to have put up 125 lbs overhead. It's been a while since I've had a heavy jerk like that and it felt good. I think mentally I was just ready to feel strong again.

The workout kicked my butt, however. Still it was fun, even though I was slower than slow today!

WOD:
As many rounds as possible in 8 minutes of:
7 Push jerks (Men 135 lbs, Women 95 lbs)
14 Toes to bar

My rounds: 2 + 7 pj + 3 ttb, Rx

Great workout but I was just slow on the toes to bar. Then after the grip started failing my form started breaking down on the jerks. Anyway - had several that felt awesome. I had to do split jerk on the last 7. And I have several bruises on my chest from not receiving the bar on my shoulders. Not sure what's up with that...fatigue?

Strength was clean & jerk 1 lift every 2 min for 20 min

My loads: 65-75-85-95-105-115-120(f)-120-125-130(f)

failed on the jerk on the first attempt at 120 - just didn't lock out, let my core get loose and dropped it. Got it on the next one though. On the 130...well that was just a mess. I didn't make the clean, and somehow got my left thumb bent backwards, and in trying to wriggle out of that, dropped the bar on BOTH legs just above the knee. Bruises will show up later today, I'm sure!

Late post...rough morning.

Running a little behind this morning. Had to go to the dentist and ended up traumatized for the day. Let's start with I hate the dentist anyway. I mean, not personally...he's a nice guy. Just the act of going to the dentist, for anything other than routine cleaning.

Anyway, today's visit was not supposed to be painful. But due to a complete miscommunication, it was horrible. I was being fitted for a bridge, and we had discussed doing a removable one due to the fact that there was no pain involved. I even commented as he lowered the chair, "no pain, right" and he says, "no, no pain". And then, before I could figure out what was going on, he had swabbed my gums and was already injecting me to deaden my nerves - before I could even say no!

In a full blown panic attack (yes I have these in relation to needles of any kind, most especially in my MOUTH!) I stopped him and asked basically "WTF is going on??!!", to which he replied "Well, we're doing a fixed bridge so I have to prepare this tooth for a crown". I said, "No, no no...we agreed on a removable one so that there would be none of this pain and stuff." Well...by that time I was a complete freaking mess. He let me settle down for a while and then proceeded with the tiny bit of drilling necessary for a removable bridge. By no means did I need any injections!

Anyway, I went to my "happy place" for the remainder of the fitting, mentally going over this morning's workout rep by rep, thinking of the hang power cleans and how good they feel when you nail them. Yep, CrossFit was my happy place today!

WOD

3 Rounds for time of:

400 Meter run
15 Hang power cleans (Men 135 lbs, Women 95 lbs)
30 Lateral jumps over barbell

My time: 16:45 - 85#

Back squats: 10 x 3 @ 125

TGIF!

8 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to responses not including 8th rest.

Compare to June 2, 2010.

My times:

1- 1:52
2- 1:58
3- 2:09
4- 2:14
5- 2:14
6- 2:11
7- 2:13
8- 2:05

Total with rest times: 27:26 (20 seconds slower than my PR on 6/2/10)

Once I got over the whole "I don't wanna run" feeling, I really felt pretty good out there. The middle rounds I felt like I was just out of breath the whole time, but made a small comeback at the end.

TGIF!!

Lotsa Pushups!

For time:

500 Meter row
50 Push-ups
400 Meter row
40 Push-ups
300 Meter row
30 Push-ups
200 Meter row
20 Push-ups
100 Meter row
10 Push-ups

My time: 13:44 - scaled (did half the number of Rx push ups each round)

A fun workout, even scaled. If I were a bit faster on push ups I would have gone Rx, but I wanted to maintain good form, and I feel like I did. Chest to floor, no snaking, good lock-out at the top every rep.

I know I'm not perfect but I'm damn sure trying to maintain the best form possible with every rep. I was amazed a few times when I looked up - the horrible form I saw some of the guys using. Holy crap! One guy was about 5" from the floor on each rep that I saw him do - chest never touched the floor. Not a single one of his reps would've counted in a competition. Why even bother if you're not going to do it right? His loss though, I guess. I'd never call a guy out on it unless I was officially judging him, but I see a lot of bad form, especially with push ups. (And again, yes, I know I'm far from perfect, but I do know my chest touches the floor on every rep, and I lock out at the top.)

Anyway....

Strength today was Front Squats. Went light today. 10 x 3 @ 105

“Stacey”

3 Rounds for time of:
10 Squat Cleans (Men 75 lbs, Women 55 lbs)
10 Thrusters
10 Power Snatches

Rules: If the bar is dropped or set down there is a 5 burpee penalty before you continue.

My time: 18:44 Rx, 25 burpees


Okay...this was just pure suck from beginning to end. Ugh. The thought of burpees at first was enough to keep me from putting the bar down for a whole round. But after that, it seemed easier and easier to just drop it and do 5 burpees. I know I need to toughen up. Stop resting. Stop using the "I'm old" excuse. Because that's what it is some days...just an excuse. I'm just in one of those valleys right now. I shall overcome, eventually.

Strength today was 1 bear sequence every 2 minutes for 20 minutes.

I stuck with 75 lbs for each round.

Wow!!

50 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
200 Meter run
40 Alternating one arm dumbbell power snatches (Men 45 lb dumbbells, Women 30 lb dumbbells)
200 Meter run
30 Alternating one legged squats
200 Meter run
20 Burpees
200 Meter run
10 Bar muscle-ups

My time: 21:07

Did an approved modification of one legged squats. Hard to describe and hard to do. Ha ha. Anyway, I know I'm going to be sore in a few more places than I was this morning. Subbed chest to bar pull ups for the bar muscle ups. I actually only managed to get two legit chest to bar pull ups. The remaining 8 were my best attempt at chest to bar - huge kip and up as far as I can get. Think I need to start with a wider grip on chest to bar. It's been too long. I should practice more.

Anyway - this was a fun workout!

We benched today too. I am still nursing my shoulder so I went light and kept my 3 work sets at 65 lbs. 5 reps each.

One of my faves...

50-40-30-20 & 10 rep rounds for time of:

Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sit-ups

My time: 14:31, Rx

I was a minute and a half slower than when we did this last June. Some days are just that way. Still, I love this workout. Two elements I really enjoy. I wish I could do the whole thing unbroken, but it wasn't in the cards today. I did the 50 kbs & 50 sit ups unbroken, but after that it was pretty scattered. Still a respectable time though.

Back Squats:
5-3-2 @ 85-115-135
10 x 3 @ 125

run

Route: Aquarium Trail
Activity: Run
Started: Jan 22, 2012 3:59:19 PM
Run Time: 25:38
Stopped Time: 0:00
Distance: 2.12 miles
Average Pace: 12:04 /mile
Fastest Pace: 4:56 /mile
Ascent: 49 feet
Descent: 106 feet
Calories: 0
Official: No 

Fun Friday!

3 Rounds for time of:
1000 Meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 Pull-ups

or

Split jerk
5-3-3-2-2-2-1-1-1-1

I chose the 3 round WOD but modified it to this:

3 rounds for time of
1000 m row
25 thrusters (35#)
10 pull ups

My time: 26:02

The WOD as prescribed is a "Triple Jackie" workout. My best Jackie time is 11:02, and would be more like 15 minutes in the second round and even more in the third. So in the interest of time and still getting a pretty intense workout I scaled. Once again, I appreciate the beauty of CrossFit - scalability! :)

After a short recovery, I still had a few minutes left in the hour so I did several sets of overhead squats with the 35 lb bar. Felt good!

TGIF!!

Is it Friday yet??

As many rounds as possible in 12 minutes of:

250 Meter row
20 Pull-ups
15 Deadlifts (Men 225 lbs, Women 155 lbs)


My rounds: 2 + 111m row, Rx


This was just as tough as I thought it would be. I also guessed I would get right at two rounds. It's the pull ups that got me. I'm so slow on them. After all this time CrossFitting, you'd think I'd be better/faster at them, but repeatedly hauling 150 lbs up to the bar is a pretty tall order for me some days. I did the first set on the bar on my lifting platform and they just never feel right in there. Took me for ever! Second set I did on the cage and they felt better, but still I was getting sets of 4 and 5 at best. Meanwhile, Paige walks up next to me and flies through 20 butterfly pull ups in the time it takes me to do about 7 kips. Sad. Sad. Sad. I mean - awesome for her, but sad for me.

Anyway, this was a good solid workout, which left me laying on the floor gasping for air at the end. That's what I show up for!!

Strength was Front Squats today. Last week I did the same as B at 120 lbs, but that was honestly too much for me. I backed it off to 110 today. 10 sets of 3.

Box Jumps....oh boy!

For time:

15 Power snatches (Men 135 lbs, Women 95 lbs)
30 Box jumps (Men 24” box, Women 20” box)
10 Power snatches
20 Box jumps
5 Power snatches
10 Box jumps

My time: 9:09, scaled to 60lbs

I never like seeing box jumps appear in a WOD. But hey, it's CrossFit and it is indeed constantly varied so whatever comes up, I'll at least make an attempt.

So, we got started on the WOD and on my second box jump I tripped and fell. Geez. This makes me curse out loud. I am so afraid I'm going to get scraped up. I hate it. Anyway, I sucked it up and got through them. And I amazed myself by completing the workout in less than 10 minutes. Granted I scaled down by more than 35% in the interest of time, and saving my poor right shoulder as it continues to try to heal up.

Our strength today was Power Snatch. (single reps)

my loads: 35-40-45-55-60-65-70-75-80

Things that make me smile...

I love dumbbell workouts. They make me smile.

I love even more when I look at the posted WOD before I get out of bed and it makes me laugh. As in "clapping push ups you've got to be kidding!"

Until the warm up today I'd never even attempted one. But I did a few in the warm up and managed to not do a face plant. However, in the interest of time, I didn't do them in the WOD.

WOD:

10-20 & 30 rep rounds for time of:

Dumbbell hang split clean, alternating legs (Men 45 lb dumbbells, Women 30 lb dumbbells)
Clapping push-ups

My time: 13:35, Rx weight, hand release push ups

OK, so, I was going to scale down to 25 lb dumbbells, but my dear sweet friend B (who forgets I'm 20 years older than her) kindly went and got me 30 lb dumbbells after shaming me into it. Actually, the dumbbell portion of the WOD was the best part. It's the push ups that killed me. And I didn't even do clapping...just hand release. Anyway, I ended up liking this workout way more than I thought I would.

Strength today was Snatch Balance. Went a little light because the "bringing the bar down" portion kills my shoulder. It's getting a little better though. Just going to continue to baby it a while.

my loads: 3 ea @ 35-45-55-60-65

Happy Monday!

WOD

With a 12 minute time limit, go for total reps:

800 Meter run
40 Burpees
30 Toes to bar
20 Handstand push-ups
10 Muscle ups

My reps: 57

Got to 17 reps on toes to bar...burpees really eat up a lot of time. Felt good to get out and run. Now I'm kicking myself for squandering that perfect weather yesterday. I should've got out and gone for a nice long run.

Back Squats:
5 @ 85
3 @ 125
10 x 3 @ 150

Some sets I felt really weak and some sets I felt really strong. I think it's all about foot placement and core control. When I try to just rep out 3 in a row really fast, it's too sloppy and feels awful. When I concentrate on taking a deep breath and tightening my core, getting low in the squat, they feel great.

**********

Crazy day at work so far. Super stressful. Wish I could go for another workout and take my aggressions out on some more back squats!

“McTrophy Wife”

As many rounds as possible in 12 minutes of:

1 Rope climb
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
34 Double unders

My rounds: 3

I subbed standing/reclining ascent/descents on the rope for rope climbs. I need to suck it up and try to climb the rope...I know this. I'm sure I can do it, it's just a fear thing. There. I said it. I don't like the idea of getting hurt. Call me a wuss. ;)

Strength today was squat snatch - 10 lifts, 1 rep each. I know I've gone heavier before, but I'm still in recovery mode from vacation. My first few lifts felt awful. I wasn't keeping the bar in close enough and kept ending up on my toes, falling forward, etc. Corrected and the rest of my lifts felt pretty solid.

My loads:
35-45-50-55-60-65-65-70-70-75

TGIF!!

Rowing

5 Rounds, each for time of:

500 Meter row

Rest 1 minute between each round.

Post each 500 meter row time and total time with rest to response

My row times:

2:23.4
2:18.1
2:24.0
2:20.2
2:20.0

total time 15:53

Normally we do this with 5 minutes rest between rounds. But due to time constraints this morning it was changed to one min rest. I actually preferred it this way, although my row times were slower. Either way, it's a great workout.

We also did front squats. We're in a new 12 week program for front & back squats, although I missed the first week. I lifted with B today, which was nice. I haven't seen her in forever! I used the same weight as her, though she made it look way easier than what I felt it was.

warm up: 5 @ 35, 3 @ 55, 3 @ 85
work sets: 10 sets of 3 @ 120 lbs

I know I'm going to be good and sore from today!!

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

My score: 5 rounds, 36 plu (7,7,7,8,7) and a 200m run at the end


This was a decent workout to come back to after 18 days of drinking, laying on the beach and eating whatever was put in front of me. I managed to run several times on my vacation, so I think that helped a little. But as far as strength - I lifted nothing heavier than my suitcase, most days nothing heavier than a beer. Oh, and I did a little bit of Limbo. But that's another story.

Here are a few pictures from our trip. We went to Jost Van Dyke, in the British Virgin Islands. The beach we stayed on is called White Bay. Huge New Year's Eve party on the beach during the day, and then an even bigger one that night down the road at Foxy's in Great Harbor. If you ever get the chance to go there, do it!

(If you're one of my Facebook friends, you've already seen these.)



My husband, Allan, at White Bay


Me at White Bay


One day in lieu of running, we did a 5 mile hike of the island. The summit is roughly 1070' and the views are spectacular. Here are a couple of shots from that hike:

Early morning at White Bay

New Year's Eve day party at White Bay

Sunset at White Bay


New Year's Eve, also known as Old Year's Night on Jost Van Dyke. Good times!


The Baths at Virgin Gorda: Huge Granite boulders deposited in an ancient uplift form natural tidal pools, tunnels, and arches that are open to the sea. The largest boulders are about 40 feet (12 m) long.



See What CrossFit can do for you? I can now lift HUGE granite boulders!! ;)



And, last but not least, our favorite meal in the Caribbean - Lobsters!

Hiking...

Started the New Year off with a hike of my favorite island - Jost Van Dyke.

Route: Jost Van Dyke - North Road
Activity: Hike
Started: Jan 2, 2012 10:09:17 AM
Hike Time: 3:03:27
Stopped Time: 0:00
Distance: 5.01 miles
Average Pace: 36:35 /mile
Fastest Pace: 16:37 /mile
Ascent: 1461 feet
Descent: 1527 feet
Official: Yes

http://www.runmeter.com 

Vacation in Paradise

I'll be back in a while.

Look for me here:

www.soggydollar.com

Meanwhile - Merry Christmas and Happy New Year!

Fun body weight WOD.

5 Rounds for time of:
20 Pistols (Alternating legs)
10 Handstand push-ups
5 Muscle-ups

or

5 Rounds for time of:
40 Squats
20 Push-ups
10 Pull-ups

Obviously from the choices there, I chose the second WOD. ;)

My time: 18:28, Rx

I enjoyed this one, and it actually felt good to do some pull ups. I'm still slow as heck at them but hey, they felt good and I was "chin above the bar" on every single one! Yay me!

I plan to go to the 5 am class tomorrow, but will not be blogging for a while, as I'll be out of the country. My exercise will consist of running, squats, sit ups and push ups. And drinking beer. (That counts, right??)

“Grace”

Ah, Grace, my dear old favorite. I have an ongoing shoulder issue, so I was disappointed when I saw this posted - I knew I'd have to scale it. I love this workout so much. It was one of my first big "CrossFit aha moments", back when I didn't really "get it", back when I had hardly ever wrapped my fingers around a barbell. But when I got it, I got it, and I have loved this WOD since that day.

So, anyway, knowing I was going to scale sort of set me off in a bad mood this morning. But by the time 3-2-1-go was called out, I was ready!!


30 Reps for time of:
Clean & jerk (Men 135 lbs, Women 95 lbs)


My time: 3:40, 65 lbs

We did a lot more dumbbell stuff in the warmup today. Some of it killed my shoulder, even though I was using super light weights. I just need some time off and I'll get that really soon!! Two more days and I'm out of here!!

Tons of work!

Busy morning at CFJ! We did our usual warmup, then a dumbbell warm up. Those one arm overhead squats just kill me!! I'm sure I'll get better at them, but wow! Ouch!

Before the WOD we ran a mile. My time was 10:06. Not my best, not my worst. Not bad for still being congested, I thought.

Then we did deadlifts:

5-5-3 @ 85-105-125
3-3-3 @ 145-165-185

Then the WOD!

With a 15 minute time limit:

Row 2000 meters
As many reps as possible of burpees

Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.

Post 2000 meter row time and number of burpees to responses.

My row time: 9:42.6
My burpees: 38

Again, not my best, not my worst. All in all a good morning - got plenty of cardio today!

Dumbbells

5 Rounds for time of:

10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters

My time: 14:36, using 15# DB's

Good workout! Great dumbbell warm up , and we played "the fish game" on the rowers. Fun morning. Still trying to kick this upper respiratory crud! Ugh!!!

Elizabeth

“Elizabeth”

21-15 & 9 rep rounds for time of:

Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips

My time: 18:19, subbed push ups for ring dips - shoulder issues

Still sick...ugh.

Finally - I made it to a workout!

Got up and headed to the gym today. Took it rather easy on bench presses, and took my sweet time on the WOD, but enjoyed it and finished it as Rx'd. That's progress. Now if I could just get rid of all this congestion before the 23rd, I'll be ready for the beach!!

WOD:

21-15-9 rep rounds for time of:

Overhead squat (Men 95 lbs, Women 65 lbs)
Pull-ups

My time: 9:45, Rx

Still...sick.

Still sick. Slept in. Went to work. Feeling better by 5. Not 100% yet but will be going to the gym tomorrow. I need exercise!!!!

Sick.

Still sick. Drove to the gym. Sat down on the bench in the lobby. Got up and went back home and slept a while. Ugh.

Sick of being sick.

I'm sick.

Again.

I woke up Saturday morning with full blown bronchitis. Go figure. Friday I felt reasonably decent, so this hit me out of the blue, like a speeding bus! I managed to get through the Christmas celebration with the kids and grand kids, and I was worthless after that. Thank God for Mucinex and beer!

So I started a Z-pak yesterday and feeling 50% better today. I'll probably be back at the gym tomorrow morning. I need to work out!!!!

“Diane”

21-15 & 9 reps for time of:

Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups

My time: 9:43, Rx weight, mod HSPU to 2 abmats

I always love this WOD but today it felt super heavy. Friday seems to be that way - I'm ready for some rest days.

We also did "Baseline" which I haven't done in YEARS. Like last time I did it, I was still using a band for pullups and still on my knees for push ups. Years!!

Baseline

row 500m
40 air squats
30 sit ups (unanchored)
20 push ups
10 pull ups

My time: 5:34 - That's a PR baby!!!!!


I am ready for the weekend now. Sore all over. Ought to feel good in my stilettos this evening at the company Christmas party. ha ha. Tomorrow, Christmas celebration with the kids & grand kids. It'll be a great weekend!

TGIF!

“Annie”

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

My time: 11:46 Rx - PR!

Holy Thrusters Batman!

More thrusters? Really? Ugh. I need to learn to love them I guess. But the thought of 75 thrusters really hit me hard today. I felt defeated before we even started.

5 Rounds for time of:
15 Sumo deadlift high pull (Men 95 lbs, Women 65 lbs)
15 Thrusters

My time: 20:21, Rx

I have done this workout twice before and have gotten consistently slower each time (17:21 last time and 15:46 the time before that). Today, I recall Breck yelling at me to "get my mind right". (I was almost in tears after 3 thrusters, and he happened to see me - ha ha - perfect timing, the mark of a great coach.)

I know my head was not in the game and I had to really force myself to suck it up and go on. You have to choose to either check in or check out mentally on every workout, every lift, every day, and I know this is why I was so slow today - Mental Weakness. I must work on that!!

Part of the warm up you could choose from several options. I chose 2 minutes of max push ups. I got to 41. Not too shabby, but much more room for improvement!

Busy morning!

2 Rounds for max reps of:

2 Minutes of rowing (calories)
2 Minutes of burpees
2 Minutes of pull-ups
2 Minutes of ab mat sit-ups (unanchored)

My total: 202
burpees: 17 & 14
row: 19 & 20
plu: 15 & 16
s/u: 51 & 50

These numbers are down from the compare to date of April 5, 2011. The major differences came in pull ups and rowing. In April I started the WOD with rowing - a difference of 9 points. My burpee numbers were about the same today, pull ups were lower, and sit ups were a difference of 15 points.

Warm up included Tabata ttb: 6-5-5-5 & d/u: 9-8-8-7

Then we did the Dumbbell Bear Complex. I stared super light. Really should've started with about 20 or 25, because by the time I got to 30's I still had a lot more in me. Ah well, live and learn!

DB Bear Complex:

5 reps deadlift
5 reps hang power clean
5 reps push jerk
5 reps front squat

All lifts must be performed unbroken.

My loads: 10-12-20-25-33

Running behind today...

As many rounds as possible in 10 minutes of:

15 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Meter bear crawl

My rounds: 2 rounds + 9 thrusters, Rx

This was a torturous workout, especially after we did a thruster ladder this morning, but I do love dumbbell workouts! I'm feeling every muscle now (very sore) and it's only 1:30! I should be crippled by morning.

Thruster Ladder:

55-65-75-80-85-90-95-100-105-110(f) = 750

I hesitated on the thrust part at 110# and failed so I didn't get to count that one, even though it was a perfect squat clean. ;)

TGIF!

Monday through Friday, most weeks I get up at 4:30 am and head to CrossFit for the 5:00 am class. Some days, it's tempting to stay in bed, and occasionally I give in. Usually this only happens if I'm sick. Today, I confess I had a slight temptation to stay in bed. My trapezius muscles are so incredibly sore and the power snatches in the WOD are going to add to that. It's Friday. I'm tired. And on and on. But, knowing myself like I do, I knew I'd regret missing a workout afterward, so I made myself shake off the temptation and go do the WOD.

As usual, I'm glad I did.

The workout was fun, and I did some heavy back squats that felt really great. I haven't gone heavy on back squats in several weeks, and I really needed to. That's one of my favorite lifts and I need to put more mental energy into getting better at them, going heavier and hopefully set a new PR next year.

Today's WOD:

As many rounds as possible in 15 minutes of:
2 Rope climbs
6 Handstand push-ups
12 Power snatch (Men 75 lbs, Women 55 lbs)

My score: 5 rounds even

Of course, I modified. The rope climbs were standing to reclining stiff-legged descent/ascents (still tough). And my HSPU were to two abmats.

Wendler Back Squats
warm up sets: 5-5-3 @ 85-115-125
work sets: 5-3-3 @ 140-160-175

***
And today is another employee birthday here at work. I never eat any of the food people bring because it's loaded with processed crap. And I get tired of bringing the standard veggie tray. Ugh. So, today I brought something edible and yummy (for me) to share. I made a spread of smoked salmon and cream cheese with chives, and brought Belgian endive leaves to serve it on in place of crackers. Belgian endive is a good neutral "vessel" for dips, spreads and salsas. It's crispy and doesn't interfere with flavors, and it's good for you!

TGIF!!!

Countdown...

So I've been counting down for a while, but now my countdown for vacation is in the more exciting phase. Less than 4 weeks and I'll be on the beach in the British Virgin Islands, soaking up the sun! And our winter weather is just getting started here, so I know as the days go by, I'll really appreciate the thought of vacation even more!

WOD

3 Rounds for time of:

400 Meter run
7 Muscle ups
21 Toes to bar

My time: 20:13, scaled

No. Not Rx at all. Well, I did run. I did do toes to bar. But muscle ups? Nah...not me. Can't even do a decent ring dip. So I subbed. Breck recommended 14/14 pull ups/push ups as a sub for the muscle ups, but I did 7/7. It was plenty for me to get a good workout. I noticed my left hand starting to really hurt on the last toes to bar and discovered I've worn a few holes in my glove. Time for new ones!