Happy Monday!

As many rounds as possible in 8 minutes of:

250 Meter row
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)

My rounds:  3 even 

I subbed dumbbell hang power cleans for the push press due to tennis elbow.  It's excruciating.  Putting the weights overhead was aggravating it so I asked Breck for a sub.

 
rest 4 minutes


 As many rounds as possible in 8 minutes of:

25 Deadlifts (Men 135 lbs, Women 95 lbs)
15 Bar dips

My rounds:  4 even

Of course my bar dips started off nice and deep, but by the end they were pretty much chicken-pecks. so no "rx" on this one, except for the deadlifts.  95 is pretty light for me so I zipped right through those with no trouble at all.  

Strength today was dumbbell push press, but I subbed dumbbell hang squat clean

5-3-2-2-1-1-1 @ 12-15-20-25-30-35-40

2.5 miles

Got out for a run this morning around 9:30 am thinking it would still be "cool" enough to run. It was hot as the hubs of hell out there! 

I did 2.55 miles, very slowly. 

Time:  30:23

Fran

I woke up a bit before the alarm this morning and had a premonition that today's WOD would be Fran.  And I said to myself, "If it's Fran, I'm not going!".  And then I turned over and grabbed my phone to check the CFJ website and sure enough, it was Fran.

Crap. 

It was too dark to go running alone, and I was already awake so I forced myself to go get it over with.  (  I did run a 400 before class.) 

This WOD makes me sick to my stomach.  My heart rate goes up just thinking about it.  I haven't had a decent Fran time, ever.  And my "best" was over 3 years ago at 9:25 - not stellar by any means.

I thought of scaling the weight for thrusters but Breck talked me back into the Rx weight.  I just need to figure out how to push through that burning agony around rep 15 on the set of 21.  It kills!

"Fran"

21-15 & 9 rep rounds of:

Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups

My time:  11:08, Rx

I'm glad to have that behind me for a while.

Strength today was front squats

rep scheme:  5-3-2-2-1-1-1
my loads:  65-75-85-95-105-115-125

TGIF!!

Hill Run

So, since I need to drop some weight, I'm throwing in some extra running.  It is miserably hot in the evenings and I have always resisted running in the heat.  But sometimes you just have to gut up and do it.  So I'll be doing some short runs in the evenings for a while, plus a longer run on the weekends.

What I will not be doing is running hills like I did this afternoon. I'll be heading to the aquarium trail (flat) for my running from now on.  It was roughly 100° out, and thankfully sort of cloudy, but the hills in our neighborhood are tough on a cool day; today they almost did me in. 

Cardiorama

This was a total cardio blast, and I needed it.  I've got a few pounds to drop and cardio (and eating clean) is the only way to get rid of it! 

For max reps:

4 Minutes of rowing (calories)
1 Minute rest
4 Minutes of double unders
1 Minute rest
3 Minutes of rowing
1 Minute rest
3 Minutes of double unders
1 Minute rest
2 Minutes of rowing
1 Minute rest
2 Minutes of double unders
1 Minute rest
1 Minute of rowing
1 Minute rest
1 Minute of double unders

My results:
Rowing:  43, 35, 23, 13
Doubles: 90, 70, 55, 35
Total reps:  364

Strength was after the WOD today.  Find your one rep max of hang squat snatch.  Well, I was too freaking tired to max out on anything so I did 5 lifts:  65-65-65-70-70

Before and after class I ran 400m.

Home, Sweet Home!

Back from another glorious trip to the Caribbean.  A few pounds heavier and worse for the wear, I'm sure of it.  The food and drinks are irresistible, though I did try to behave, I ended up over-indulging.  I did manage to steer clear of bread on several occasions, but it wasn't even a drop in the bucket of the damage I could've done.  Anyway, I'm back, eating right and getting my daily dose of CrossFit.  Hopefully I can find some time to run this weekend, as well.  I need it!

I won't backtrack and go over the WODs I did on vacation (yes I did!) or yesterday's WOD.  But here's today's:

As many reps as possible in 10 minutes of:

25 Clean & jerks (Men 95 lbs, Women 65 lbs)
25 Clean & jerks (Men 135 lbs, Women 95 lbs)
25 Clean & jerks (Men 185 lbs, Women 125 lbs)
Max reps clean & jerks (Men 205 lbs, Women 145 lbs)

My reps:  41, as Rx

*
rest 5 minutes
*

As many rounds as possible in 10 minutes of:

1 Rope climb
15 Box jumps (Men 24” box, Women 20” box)

My total:  6 rounds even

Modified by climbing the 10' rope, and stepping the box jumps.  I was beat after the clean & jerks, but did my best.  I really enjoyed both WODs. 

TGIF!

I've been horrible at blogging lately.  Just super busy with work and stuff.  I'll get back in the swing of it after my upcoming vacation.   Promise.  (I'm sure you're all breathlessly waiting for my next blog, right?)   ;)

Anyway - today was a super fun Friday!

With a 10 minute time limit, try to complete for time:

10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean (Men 135 lbs, Women 95 lbs)
Hand Stand Push Ups

5 Minute rest break, then:

With a 10 minute time limit, try to complete for time:

10-9-8-7-6-5-4-3-2-1 reps of:
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Box jump overs (Men 24” box, Women 20” box)(these are jumps completely over the box and not on and over)
 
My score on WOD 1:  85 total reps - meaning I made it through the round of 5 power cleans

Scaling - I used 2 abmats for HSPU, but did the RX weight on cleans.  I love cleans and I would've just stood there and done them forever.  Well until I couldn't do any more.  Ha ha

My score on WOD 2:  finished in 8:25

Scaling - I did box step overs rather than jumping.  My jumping days are behind me.  Not going to risk a stress fracture or scars on my shins.  Life's short.  Pick your battles.


Strength today was power cleans.  I love cleans.  Have I said that?  I think I've said that.

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

TGIF!!  

Dumbbell Hell

Oh, how I love and hate this workout.

This morning when I woke up, I had slept with my arms in such a position that both my hands had gone numb and  turning off the alarm clock  was a major effort.  I could barely pick up my phone to check the WOD.  When I saw it, I muttered something along the lines of "My damn hands don't even work, how can I do this workout?"  Ha ha!  Getting older and crazier by the minute, I tell ya!

Well, my hands woke up and I made it to the gym for one of my favorite love/hate workouts:

Every minute on the minute for 20 minutes:

5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters
The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

My DB weight: 20# ea, completed 20 rounds

Rounds 1-5:  I feel like a total bad ass, raring to go, finishing the rounds in about 23-25 seconds. I love this. 

Rounds 6-10: Reality sets in that I'm in for a long, grueling workout, but I'm still somehow finishing about 25 seconds in.  Starting to gasp for air like the fat kid on the playground and wishing for a longer recovery period.  Thrusters are starting to burn like Hell, but otherwise feeling pretty good.

Rounds 10-12: The mental battle begins.  Really,  I want to quit.  I want to puke.  I don't need CrossFit!  This is insane!  I am going to lay these dumbbells down and just leave!  Or puke.  Or maybe just lay down on this nice rubber mat for a few minutes, because no way can I walk out of here on so little oxygen.

Rounds 13-15:  Somehow I'm still finishing in under 30 seconds.  But I'm wheezing like an asthmatic kid sneaking a cigar.  I'm going to pass out.  I'm not sure how everyone else is still standing - are they even human? Some of these people don't even look like they're sweating!  They're walking around, talking, getting drinks of water like it's a damn picnic!  I vaguely hear, through the madness in my mind, "only five more rounds".  Since I can hear, I must still be alive. And if I'm alive, I have to keep moving!

Rounds 16-20:  Nothing is left in me except the sheer will to finish this bitch of a workout, and thankfully a little bit of muscle memory from having done these moves so many times.  I'm on some sort of oxygen-deprived, exercise induced high that feels like an out of body experience and the only coherent thought I can form is "please let this end".  I'm on auto-pilot.

Mercifully, the workout ended, and I made it through all 20 rounds.  I spent a good 3-5 minutes just laid out on the floor gasping for air, writhing in misery.

After a little recovery time, I felt like a total bad ass all over again.

“Mr. Brown”

4 Rounds for time of:

10 Hang power cleans (Men 95 lbs, Women 65 lbs)
10 Front Squats
10 Push press
10 OHS
400 Meter run

Rules: There will be a 10 burpee penalty if bar is dropped or set down before the barbell movements are completed each round.  Burpees must be done before continuing.

My time:  27:58


Started out with 65 # as Rx, and made it unbroken through the first round, but thought I would absolutely die (seriously).  Coudn't make myself run for the first little while, but finally got some oxygen to my brain.  I dropped weight to 55# and managed to complete the lifts unbroken for all four rounds.  I was not about to do any burpees!  Probably should've stuck with 65#, but I would've had to put it down at least 3 times.  So...I did the best I could.  Still proud that I went unbroken!

Home Sweet Home

I am SO glad to be home.  My husband and I went to Pensacola to visit his family (family reunion...40 people) and, although I love them dearly, a little togetherness goes a long way.  Every family has some "Jerry Springer" in there, and I witnessed a bit of it this weekend.  Although the beach was beautiful, I'm super glad to be home, eating healthy food and getting some exercise.  And I'm so looking forward to some peace and quiet.  And in another week or so...Jamaica!  Ya mon!

This WOD was just what I needed!!

8 rounds of:
Run 400 meters
Rest 90 seconds

My times:

1:59
2:05
2:12
2:20
2:20
2:18
2:24
1:57

TOTAL TIME: 28:06

No PR's here today, but it felt good to start sweating out some of the junk I consumed the past few days.   Although we got home at a decent hour yesterday I had very little sleep.  First of all, it took me forever to fall asleep.  Then nightmares.  Then massive calf cramps.  Then I was too hot.  Then I was too cold.  Then I woke up a full hour before the alarm. 

Strength today was "death by bench press".  1 the first min, 2 the 2nd min, etc.  I chose 75# which is roughly half my body weight and I made it through 9 rounds. 

Okay...off to work!  

It's My Friday!

Heading out tomorrow for a few days at the beach so this is my "Fun Friday". 

As many rounds as possible in 12 minutes of:

200 Meter run
3 Muscle ups

Substitute one of the following options for the muscle ups: 3 bar muscle ups, 5 burpee pull-ups, 7 chest to bar pull-ups or 10 pull-ups.

My rounds:  5 even

I chose burpee pull ups.  Super hot humid morning, but a good workout.  I've enjoyed all the workouts the past couple of weeks, and even chose to do burpees today.  Feel my forehead...you think I'm getting sick, maybe have a fever?  Ha ha! 

Strength today was hang power snatch.  Between tendonitis in my elbow and shoulder issues, this is not my strongest lift right now. 

3 each at 35-45-55-60-65

"Horrible Hundred"

Okay I did this workout waaayyy back in 2009 at another box which shall remain unnamed.  I actually borrowed the WOD from another box at the time because the programming at the "shall remain unnamed" box just sucked.    Anyway, the weights were different than listed below  And I actually modified/scaled today.  In any case, I love this workout.  It's tough enough to feel like a real challenge, but not so long that you feel like you're gonna die.  My kind of WOD.  

For time:
25 Deadlifts (Men 225 lbs, Women 155 lbs)
25 Clean & jerks (Men 135 lbs, Women 95 lbs)
25 Thrusters (Men 95 lbs, Women 65 lbs)
25 Overhead squats (Men 75 lbs, Women 55 lbs)

My time:  11:58, scaled

My weights were:
deadlift 155, c&j 65, thruster 45, ohs 35
We'll just call this the Masters Version.  ;)

Strength today was Overhead Squats: 5-3-2-2-15 @ 55-65-75-85-90 – Failed on 14th rep

Tabata Tuesday

The warm up was a Partners Tabata WOD.  Partners alternate work and rest for each of the 8 Tabata cyles.  My partner was Jennifer C.

1st round - Pull ups
2nd round - toes to bar
3rd round - Handstand Push ups
4th round - dips
5th round - burpees

We got a total of 244 reps, with mine being 135 and hers being 109.  I don't have the breakdown for individual exercises. 

Then we had a tabata Back Squat WOD for the strength.  My partner for this was B:

Rx weight for women was 155 lbs
Our total reps were 41 with B's reps being 20 and mine being 21.   

I really enjoyed the back squats.  Fun!


Then came the actual published WOD:
 
With a partner complete for max reps:  My partner was Jennifer C.

6 Two minute rounds of:
Row (calories)
Box jumps (Men 24” box, Women 20” box)
Both working at a time (one person on the row and the other doing box jumps for a full round (two minutes) and then they switch). Clock does not stop and there are no rest breaks b/w rounds.

Our total reps:  385
Our rowing calories:  115
Our Box Jumps*: 280

*we stepped the box instead of jumping.

Also, I am not completely positive about our total, as I couldn't read my own damn writing on the little slip of paper I wrote everything down on before leaving the box today.  *sigh*  But it was damn close.

Also, I need to point out that I fell on the 2nd box jump.  How does one fall without even jumping?  I still don't know how it happened, but I damn near face-planted on the corner of the box.  I had no time to be embarrassed, however.  Had to shake it off and get right back to work.  This was a tough one!!  Whew!!

Welcome to Monday

The warm up today was  1 Pull up, 1 push up, 1 squat; then 2, 2, 2; then 3,3,3 and so on up to 10, in 10 minutes.  I made it through 7 full rounds and even managed 7 consecutive pull ups...which hasn't happened in a long, long time.

So, yay...great warm up.  No time to stand around, however.  Off to run The Jenks Mile!j

400m 2:05
200m 1:01
400m 2:17
200m 1:00
400m 2:21
Total time of 12:44...so slow, but I am running! 

Then, off to our strength component

5 sets of 3 Shoulder Press
My loads:  35-45-55-65-75

And last, but not least, the actual published WOD:

As many rounds as possible in 10 minutes of:

10 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
10 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)

My rounds:  5 even, Rx

I decided not to hate wall-ball today, but to try and embrace it and see if I didn't feel a bit better about it with a more positive attitude.  I will say that it helped, mentally, perhaps not physically.  But I had some decent sets.  First round was unbroken.  I know.  It's just 10 reps but that's huge for me to get 10 unbroken wall-ball shots!

TGIF - again!

Wow!  Where did the week go?  I thoroughly enjoyed CrossFit this week.  Sure, the workouts were tough, and I had to scale a few things, but I worked super hard and I'm feeling it.  And, as always, I'm ready for the weekend.

Today was another action packed hour.  First we did 10 x 100m sprints.  Well, everyone else sprinted.  I jogged.  Actually on the very last one I did sprint.  I don't know how they do it, run full-out sprints like that 10 rounds in a row.  I'd be dead.  But I'm good for one every now and then.

Next was the Torture Component.  I mean the Strength Component:

400m barbell carry (men: body weight, women: 0.68 body weight)
3 power clean penalty for every time you drop the bar.

I went with the Rx weight of 105 lbs for my 157 body weight.  Got it up on my back, made about 1/3 of the course and dropped it.  Not because it was heavy, but because it was killing my spine and my overactive imagination ran wild and I convinced myself I was going to have permanent damage to my spinal cord, as in, paralyzed from the neck down.  (Ha ha.  Yeah.  My mind works like that.  You get used to it after a while.)

So.  

I dropped it.  

Rested a half minute, did my three cleans and could not for the life of me get that bar back over my head and onto my back.  So I carried it in a front rack position for a while.  Dropped it. Skipped the extra cleans. Deadlift carried it for a while.  Drop.  Front rack.  Drop.  Deadlift.  Rinse, repeat, about a total of 6 drops and finally I made it back to the gym in the blazing fast time of

8:16    Pretty sure no one will beat that time today!! 

And since that wasn't enough, we did:

Annie
50-40-30-20-10
Double Unders
Sit ups (I anchored)

My time:  11:26 Rx  - 3 second PR, thank you very much!

TGIF Boys & Girls!!

Leg Day

5 Rounds for max rep lunges of:

2 Minutes to complete:
10 Burpees
Max rep front rack alternating lunges with remaining time (Men 135 lbs, Women 95 lbs)
1 Minute rest

My total:  45 lunges, 65#

This was a bitch!  But I loved it.  Well...two hours later I loved it.  It was misery while it was going on, but wow.  I need to do this every single day.  I can feel it already.  And yeah, I should've gone heavier and just gutted it out.  Next time, for sure.


Strength today was a front squat ladder
1 squat the first minute
2 the second minute...through 10 minutes

I chose 95# and made it easily through all 10 rounds.

Great programming today!  Tomorrow sounds fun too!!

"Nicolette"

Busy day.  Finally finding time to sit down and record my WOD

For time:

400 Meter run
50 Kettlebell  swings (Men 55 lbs, Women 35 lbs)
40 Box Jumps (Men 24″ box, Women 20″ box)
30 Walking lunge steps
20 Pull-ups
10 Push press (Men 135 lbs, Women 85 lbs)
400 Meter run
10 Push press
20 Pull-ups
30 Walking lunge steps
40 Box jumps
50 Kettlebell swings
400 Meter run

My time:  29:48 - scaled

Okay, it was storming so the first modification was rowing.  We all rowed.  500m rows in place of 400m runs.  I used 85# on the push press.  Breck had 95 on the white board, so I called mine scaled.  Although as you can see from my cut and paste of the WOD, he had 85 on the website.  Either way...I'm calling it scaled.  

And then there were the pull ups. I got to the first round and I cannot accurately describe the agony and suffering and lack of oxygen that was going on, but suffice it to say, I decided on the spot to scale the pull ups to 10.  And, *Bam*  the WOD instantly felt more do-able.   Some days it is everything for me just to not feel defeated.

The strength today was 2 rope climbs followed by max reps shoulder press, max reps push press, max reps push jerk.

I climbed the 10 foot rope, effortlessly!  Which means I should be  able to climb the 15 foot rope equally efortlessly.  Hmmm...fear of falling is keeping me down. 

I don't have my numbers in front of me but I don't think I got over 5 reps of anything on any given round.  But it was still fun climbing the short rope.  :)

~Peace!

Diane

21-15 & 9 reps for time of:


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

My time: 6:51, Rx weight - 2 abmats for HSPU

I managed to do all the dead lifts unbroken.  It's part of my new mental strategy of "one more rep".  The HSPU are still rather pathetic, using 2 abmats.  I should have these by now, but I don't.  I guess if I were forced into a competition and I had to learn them I might be able to gut it out.  Ha ha.  Until then it's not that important, I guess is the bottom line.  I'm still getting a good workout.

Strength today was Squat Clean & Jerk

I forget all my loads but topped out at 110#.  I was too busy visiting.  ;)

Overhead Fran

21-15-9 rep rounds for time of:

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

My time:  8:28, Rx - PR

This one is so much more likable than regular Fran.  I'd rather do OHS any day than a damn thruster.  Anyway, I pushed myself really hard on this one, using my new strategy of "one more rep" when I think I can't do another one.  It works for me about 80% of the time.  And I tried to make sure my rest breaks were minimal (at least for me).  I wanted to be under 9 minutes and I made it!  Woot!

Strength today was Squat Snatch.  I switched to power snatch at 75#
my loads:  1 ea @ 40-45-50-55-60-65-70-75-75-75

TGIF!!

Really, I'm not sure how I forced myself to get out of bed today.  I am so sore.  My ass hurts when I sit in a chair, or walk, or move.  Or rather I should more delicately say, "my glutes hurt".  Ha ha!  We all know I'm not delicate though, right? 

Anyway, I pried myself out of bed, got ready and dragged myself down to CFJ with a  positive attitude, and the idea that I would push myself to get this done, no matter what!

For time:

1200 Meter run
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Toes to bar
800 Meter run
20 Kettlebell swings
20 Toes to bar
400 Meter run
10 Kettlbell swings
10 Toes to bar

My time:  28:01

I had gone into this thinking it would be a solid 25 minutes for me. For some reason my new found skill of kipping toes to bar has just gone out the window.  I think I maxed out at a 3 kipping reps today.  I had some twos, but mostly it was a grind of singles.  At one point, Jennifer looked over and suggested I half the reps.  My answer was, "No, I'm doing the whole thing".

I started out this week with the idea of not scaling anything if I didn't have to.  I did Rx weight on everything this week, but I did scale box jumps.  But on something like KBS and TTB - no way am I scaling.  This was a grudge match between me and the clock, and I wasn't going to cave in and scale anything.  So I gutted it out and finished.  I left the gym at 6:15, feeling somewhere between delirious and high as a kite.

We'll call it a success!!

But before all that, we did the strength:  Hang Squat Cleans
5-3-2-2-1-1-1

My loads:
65
75
85
95
105
125 - PR by 20 lbs!!!!!
135 (f)
130 (f)

So I got a big PR and that made my day.  I went for a higher one and failed.  Strictly a form issue - I had the height and I had the weight, but I didn't get under the bar (on the 135).  On the 130 I had the bar too far in front and instead of hitting my target, I hit my thighs

BUT I STILL GOT A 20 LB PR!!!  Woo hoo!!!!!!!!!

TGIF, my friends!!

Jackie

1000 meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 pull-ups

My time:  12:29, Rx

I'm so seriously exhausted and sore from those heavy deadlifts yesterday - I had no idea how I was going to make it through even the warm up today, let alone any of this other stuff.  But "positive thoughts" got me there.  Just keep pushing...one rep at a time.  I had every intention of not setting the bar down during Jackie.  I rested it on my shoulders after 20.  Then I got 10 more.  And then, I set it down. And the mental defeat was like a kick to the  head.  I broke it up in ridiculously small sets after that.  Must work on this!!  But I got through it and that's all that mattered today.

Strength today was SP/PP/PJ 3 x 3 ea

My loads:
SP: 40-45-50
PP: 55-65-75
PJ:  80-85-90

Deadlifts

21-15-9 reps for time of:

Deadlift (Men 315 lbs, Women 205 lbs)
Box jump (Men 30″ box, Women 24″ box)

My time:  9:29, Rx weight, step 20" box

Last time we did this, my time was way faster, but I was using 155#, and jumping the box.  My jumping the box days are pretty much over, unless there's money involved.  And I doubt anyone's going to pay me to do box jumps.   

Anyway, I just realized (by going back and reading) this is the first time I've done this one with 205#, so perhaps the stepping vs. jumping wasn't what slowed me down.  Maybe the 50 lbs difference?  Maybe?  Anyway...decent workout. I still love a good heavy deadlift now and then!

Strength was of course, deadlifts:  3-2-2-1-1-1
my loads: 125-145-175-195-205-205

Yay! Snatches!

As many rounds as possible in 20 minutes of:

10 Alternating dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
20 Sit-ups
30 Double unders

My rounds:  5 + 3 sit ups

The double unders just killed my time on this one!  I was excited about this WOD, thinking I could really rack up some rounds, but my doubles were just awful today.  Awful.  Like my biggest set was maybe 11. And downhill from there.  

I loved the dumbbell snatches though.  30 lbs is a good weight for me and I managed to just blast right through them.   That part was super fun.

Strength today was Snatch Balance.  5 sets of 2.
my loads:  35-45-50-55-60

Monday...Runday

I haven't run in for-ev-er!!  This was my first "long" run since I had the stress fracture in my fibula at the end of February.  I took off pretty easy and ran slow, thinking I'd do some intervals of walking/running.  Well after the first 1/4 mile, I walked a tiny bit an then just ran it the rest of the way.  The rest of the way being 2 miles total.  No pain, no cramping up, none of that.  So I'm back at it.  I need to throw in a couple running days every week. Maybe I can lose part of this huge ass that's become part of my life!  Ha ha!!

2.04 miles = 24:06

Friday!

3 Rounds for time of:

21 Deadlifts (Men 155 lbs, Women 105 lbs)
15 Hang power cleans
9 Push jerk

My time:  12:16, w/85#

I scaled.

Again.

But I loved this workout.   I needed the workout to just be lifting today.  I needed to not have to drop and do a burpee or run anywhere or flail around trying to get a ring dip.  I needed to do some lifts that I love.  And as it turns out, I pretty much love all three of these. 

Bench Press was the strength today.  I failed at 110.  105 is still my PR from Lord knows how long ago.  Bah. 

Anyway, I'm ready for the long weekend.  I won't be going in to do Murph on Monday.  I am, however, planning to get out and run this weekend.  Since my leg is all healed up, it's time.  I need to run!!

TGIF!!!

Hump Day!

Can't believe it's already Wednesday - the week is flying by.  Two more workouts and I get a rest day!!  Yahoo!

7 Rounds for time of:

200 Meter run
3 Power cleans (Men 205 lbs, Women 135 lbs)
5 Front squats

My time:  18:37, w/105#

I really liked this one!  I think the 105# was perfect for me - I was able to keep the intensity and didn't struggle too much with the squats. I probably could've cleaned more, but 135 would have been a struggle with the squats for sure.  I was shocked on the second round when my legs almost refused to run!  I had to really push myself just to maintain a slow jog.  But I really did enjoy the workout.

I decided to skip the optional 10 minutes of double unders after the workout.  Gotta save some energy for tomorrow! 

"J.T."

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

My time:  12:10, modified

Just what my beat-up, tired shoulders needed - ha ha!  The HSPU were pretty shallow today.  I tried lowering my target but never hit it.  Well, I hit it but couldn't get back up.  So.  I raised the target back up.  We're not even discussing how many abmats I had.  Ugh.  Then, the ring dips...well, I had a couple decent ones at the beginning and then it went downhill from there.  Let's just call them "flailing ring pulses" and leave it at that.  Push ups...oh push ups...I'm trying different angles with my arms; arms closer in to my sides; trying super hard to stay tight.  Getting better.  Everything is a work in progress.


Strength:  Back Squats 5-5-5-5-5
My loads:   85-105-135-145-150

My knees sounded like bubble wrap being twisted on just about every rep.  I love the TK knee bands, though.  They really do help with keeping the joint warm, and make me feel like I'm not falling apart.

Monday

40-30-20-10 Rep rounds for time of:

Wall ball shots (Man 20 lb ball, Women 14 lb ball)
Pull-ups

My time:  13:50 - heavily modified

Lately, I've had to scale workouts that seem monumental to me.  Just in the interest of not feeling completely defeated before I even start.  I changed the reps to 20-15-10-5.  I still got in 50 wall ball shots and 50 pull ups.  I just mentally couldn't face 100 of each today.  And some days, it's more important for me to feel like I got a good workout (which I did) rather than feeling completely incompetent at basic workouts. 

I don't know what it is about wall ball, but it just kills me.  I might as well be over there doing thrusters.  I'm pretty sure I get exercise induced asthma with both of those moves.  Or exercise induced emphysema....something that makes it damn near impossible to get over 5 reps in a row. 

Anyway...

Strength:  snatch balance 3-3-3-3-3
My loads:  45-50-55-60-65 stopped after 1 @ 65 – shoulder pain

TGIF!

For time:

40 Kettelbell swings (Men 55 lbs, Women 35 lbs)
40 Double unders
30 Thrusters (Men 75 lbs, Women 55 lbs)
30 Pull-ups
20 Hang squat snatches
20 Box jump overs (Men 24” box, Women 20” box)
10 Muscle ups (substitute 10 toes to bar if unable to do a muscle up)
10 Handstand push-ups

Rules: If any of the movements are broken up, 3 burpees must be performed before continuing.
Angie's rules:  To prevent a mental breakdown, just do the WOD with no burpees.

My time:  20:28

It's Friday.  I'm wiped out.  My knees and shoulders are aching.  The thought of burpee penalties for every break in reps was so defeating, I almost didn't get out of bed.  However, I took it upon myself to modify the workout to suit me.  I still got the workout done, and I'll never miss those burpees.  I was keeping track of how many times I had to stop during the workout and I would've ended up doing 78 burpees.  In other words, I would have been there until 6:30.  

The other modifications I did:  stepped the box jumps, dropped to 35# on the snatches (shoulder pain), toes to bar instead of muscle ups, and not full ROM on the HSPU.

My one victory:  unbroken kettle bell swings (pretty sure everyone did this part unbroken)

TGIF!  My body needs a rest!

Wod B from 2008 CF Games

5 rounds for time of:

5 Deadlifts (Men 275 lbs, Women 185 lbs)
10 Burpees (with clap overhead while airborne)

My time:  8:22, Rx - PR by 37 seconds

Despite my loathing of burpees, I do love this particular workout.  I remember the first time I ever did it, just hearing the concept of "CrossFit Games" was a puzzling thought to me.  Ha!  I don't think I really "got" CrossFit back then, thanks to the less than stellar coaching at HZ, where I began this whole ordeal of getting fit.  Anyway, I love this workout.  I love deadlifts.

Today's strength was 5 rounds, 5 deadlifts/10 dips

I'm still working on getting a decent dip.  Today, with some positive reinforcement from Garth (thanks Garth) I was determine to get at least one full-range ring dip.  I actually ended up with two!  Now, I wasn't doing 10 dips per round.  I was trying for 5 max per round. 

My loads on the deadlifts:
125-145-175-185-185

On My Own

This morning I looked at the workout through my half-opened eyes and I knew I couldn't drag myself out of bed for thrusters and rope climbs.  I was just exhausted.  I rolled back over and got another 1.5 hours of sleep.  And then I got up and did this:

5 rounds for time of:

400 m run
25 air squats

My time:  17:52

My leg feels a little tight after running, but I'm stretching it and it's feeling better.  I'm glad I made the effort to get up and do some sort of workout today rather than just settling for nothing at all.  I always feel better when I exercise. 

Back to CFJ tomorrow!

Barbara

“Barbara”

5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between rounds.

I actually did a "Mini-Barbara" - I cut all the reps in half and did 5 rounds.

My time:  28:05 

Even cutting the reps to half of what was prescribed I got a really good workout, which is after all, why I'm here.  Some days it's just a bargaining process between my mind and body.  I know the full workout would've taken me more than an hour, so it was a good compromise.

Then I did the optional strength WOD:

10 minute time limit - amrap

20 double unders
1 squat snatch

My rounds/loads:  55-60-65-70

Sumo's & Box Jumps

As many rounds as possible in 10 minutes of:

10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
15 Box jumps (Men 24” box, Women 20” box)

My rounds:  6 + 10 SDHP - stepped box instead of jumping

Not a bad one for a Monday.  I'm always glad to get the Monday workout behind me.  It sometimes feels like starting all over again. But that really is one thing I love about CrossFit - you can always view it as a fresh start.  Every day is a new challenge and a chance to improve yourself.  I love it!

Strength today was snatch balance.  I didn't go very heavy - taking it easy on my left shoulder, since it's been a bit touchy lately.

5 ea @ 55-60-65-70

TGIF!

As many reps as possible in 10 minutes of:

Ring muscle ups
or
Bar muscle ups
or
Burpee pull-ups

My score:  37 burpee pull-ups

Ugh!  We did this after a long running workout and I was completely wiped out by the time we started.  I think if we had done this before the running I might have easily added another 15-20 reps.  None the less, I got in a full hour of hard work.

The running workout was:

6 rounds - run 100m
5 rounds - run 200m
4 rounds - run 400 m

I was super slow on all the runs, but consistent with my pace.  On the first 400 I stepped in a pothole and lost my left shoe, while my right one filled up with water.  It was a comedy!  Got the shoe back on pretty quickly and finished my "jog" back in.  This is the most I have run since February.  My leg feels pretty good!

And now I'm ready for the weekend.  Party tonight, party tomorrow!  Monday's gonna hurt!

FIFTY

Last night, I had a little trouble getting to sleep, just thinking about this big number: 50.  And then I realized I was not going to be one bit different when I woke up this morning, other than just another day older.  And really, that happens to every single one of us, every single day, if we're lucky.  So I let go of the though of how many years I'm celebrating, and just looked forward to the actual celebration! There will be beer this weekend!!

Today's warm-up was one round of The Bear with a barbell.  It was nice to skip the push ups/pull ups/wall squats/etc., for a day.

Then we had a mini-wod as the rest of the warm up:

5 minutes to do 50 burpees
rest 2 minutes
5 minutes to do 50 toes to bar
rest 2 minutes
5 minutes to row 50 calories

I made it to 45 burpees.  *smirk*
I made it to 43 toes to bar
I made it to 50 calories, in under the 5 minutes.

So I'm all warmed up...

Then the strength was my *favorite* lift - Squat Cleans!  Yay!

3-2-1-1-1-1-1

My loads:  85-95-105-115-125-130-145 (PR by 15#)

I knew the 145 would be a PR but I couldn't exactly remember what my previous was.  (Note: It was 130, set exactly a year ago on my birthday!)  I was super excited that I got the 145, and felt like I could've easily done another 10 lbs.  I just love, love, love how squat cleans feel.  It is the one lift that every movement just makes total, absolute sense to me, and feels amazing when the bar lands on your shoulders and you stand it back up.   So yay for a new PR!

Then the birthday WOD:

5 Rounds for time of:
10 Dumbbell hang squat cleans (Men 35 lb dumbbells, Women 20 lb dumbbells)
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time:  8:11, Rx

The first round was unbroken, and took less than a minute.  And then holy crap - I was so winded I could only do three squat cleans before setting the weights back down on the second round.  Then I paced myself a lot better, with the goal of finishing under 10 minutes.  I really would've like a 5 minute time, but I'd also really like to be 30 again, have washboard abs, and a million dollars, and while we're at it, I'd also like to live in the Virgin Islands.  But none of that is happening.  Ever.  ;)

Happy Hump Day

For Time:

20 Shoulder to overhead (Men 185 lbs, Women 125 lbs)
40 Burpees
Partition as needed, any order.

My time:  7:34

Last time we did this (5/12/11) I used 85 # and it took me 8:07, so today was an improvement, though I'm still a long way from Rx on this one!  My left shoulder is killing me.  I swear, you get one body part feeling better and the pain just moves to another part.  Got released by the sports medicine doctor yesterday for running, so now my shoulder are going to give me trouble. Hopefully a few rest days coming up will help with that.

Strength today was shoulder press, push press, push jerk, 3 sets of 3 each

my loads:
sp:  45-50-55
pp: 65-75-85
pj: 95-105-115

All of these loads felt super heavy, today.  Some days I feel invincible and other days, strength eludes me. I guess I can't be SheRa every day, huh? ;)

Tomorrow is the big one!!  Woo hoo!!

Dumbbells

As many rounds as possible in 12 minutes of:

6 Alternating one arm dumbbell squat snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
8 Ring dips
10 Front squats holding dumbbell in rack position

My rounds:  5 + 3 squat snatches, rx weight, jumping bar dips

I begin to wonder if I will ever get a decent dip.  I've had a few random single ring dips that would have been considered legit, but they're pretty rare.  And bar dips seem even more difficult.  I don't know what the answer is.  Maybe I'm trying to engage the wrong muscles?  I don't know.  I need therapy.  Ha ha!

Strength today was alternating 1 arm dumbbell squat snatch
3-2-2-1-1-1 (each arm)

my loads:
15-20-25-30-35-40

It's Birthday Week!

Yes, that's right.  Birthday week!  I'm celebrating all week long!  Because I can.  You get to do stuff like that when you get older. Don't be jealous. *hee hee*

So tonight, I'm not really partying, but I am celebrating.  I'll have an extra piece of dark chocolate for dessert.  Baby steps...I have to work my way up to the weekend. 

I'm excited about my birthday workout, which shall remain a mystery until Thursday.

Today's WOD:

3 Rounds for time of:

400 Meter run
15 Box jumps (Men 24” box, Women 20” box)
12 Ring push-ups
9 Chest to bar pull-ups

My time:  16:09

Running is slow going these days but I'm running.  Stepped the box jumps since I think some of this high impact stuff contributed to my fracture.  I'll be stepping instead of jumping from now on.  Ring push-ups got really difficult, really fast.  I did 10 in the first round and the last two, I almost did a face plant so I did four good regular push ups and moved on.  Second round I did 4 ring push ups and the remainder regular; third round six and six.  The WOD took me a long time, but I contribute that more to the (slow) running than anything.  

Strength today was snatch balance

5x5 @ 35-40-45-50-55

TGIF!

For time:

10 Back squats (Men 225 lbs, Women 155 lbs)
20 Double unders
8 Back squats
40 Double unders
6 Back squats
60 Double unders
4 Back squats
80 Double unders
2 Back squats
100 Double unders

As rx’d is with no rack; bar must be cleaned from the ground.

My time:  19:48, 155# from the rack

Yeah, so I didn't do it "rx".  I can't clean 155# but I can sure back squat the heck out of it.  I actually set a 10 rep PR with this WOD.  My previous 10 rep back squat was 145.   The double unders just ate me up today.  I was tripping, cussing, slashing myself with the rope, sweat flying everywhere...I was a mess.  But I got through them okay.  And my leg, while I did have some muscle issues while jumping, seems to be fine with some post-WOD stretching.  

Strength today was a clean, then move the bar to your back then back squat - 1 rep, 5 sets

my loads:  65-85-95-105-125

TGIF!!

Ugh, burpees!

I don't know a single soul who loves burpees.  I mean, they're not like Chinese water torture or anything but yuck.  I'm so deathly slow at them, I always cringe when they are in 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.

My time/reps:  9:52 row, 41 burpees - PR by 1

Laughable, almost, isn't it?  One burpee.  Ha ha!  Oh well, it's a PR and I'm taking it!


Strength today was overhead squats

5 x 5 @ 55-65-80-90-95

I was surprised at how good my shoulders felt on the overheads today.  Wrists and knees are another story, but I got through it without putting on my knee sleeves.  Woo hoo!

Half Way There

Yay- three workouts in the bank, two more to go!  I'm ready for my Saturday sleep-in.

This morning we started with agility drills, and I figured we were in for the Jenks Mile.  Luckily, it wasn't that bad - only 10 x 100m runs (sprints if you're not me...jogs if you are me).  My leg is feeling pretty good.  I have some minor muscle discomfort (hesitate to call it pain) in that left calf, but no residual pain after running.  I'm being mindful to stretch a lot, so I think it's all good. I have a follow up appt on Monday and hopefully that'll be the end of visiting the doctor.  Then I can get back to my Sunday afternoon run!

Strength today was Hang Power Clean

5 sets of 3 @ 55-65-85-105-115

I set a 15# PR on the 3 rep hang power clean - they were sloppy, but I made them.
Also, my previous 1 rep PR was 105, so this is a 10# PR on the 1 rep. 

It's nice to get a new PR every now and then!!


WOD:

For time:

40 Box jumps (Men 24” box, Women 20” box)
40 Push-ups
40 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Pull-ups
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time:  12:51, scaled

Modified as follows:  stepped the box jumps, 20 pull ups, and 20 wall ball shots.  We were running short on time, and as I hit 15 pull ups I looked at the clock and it was already after 6:00 am, so I decided to bump those down to 20 as well as the wall ball shots.  Still a decent workout!!

I ran today!

3 Rounds for time of:

400 Meter run
10 Thrusters (Men 135 lbs, Women 95 lbs)
10 Bar muscle ups

My time:  18:18, modified

Okay - I ran!  I RAN!!  I ran and it didn't hurt.  Yay!!  

So, I modified the WOD - 75# thusters and c2b attempts/kipping pull ups.  I had a few chest to bar pull ups, but mostly just really good chin-way-over-the-bar kipping pull ups.  I didn't love the thrusters, but I was so excited about actually running without pain, I didn't care about the thrusters or how long they were taking.  I have to keep after the stretching and get these muscles back to normal in my calf, but for now I'm saying "I'm back!"

Strength today was thrusters. 
2 each at 45-50-55-60-65-70-75

TGIF!

3 Rounds for time of:

800 Meter run
50 Sit-ups
50 Walking lunge steps

My time:  24:41, mod

The warm-up was a 400m run.  I thought I'd try running, since I'm sick of rowing and I ran a 400 the other day with no problems, but the minute I stepped out the door, I felt pain in my leg and didn't want to risk it, so I modified and did 800m rows instead of running.  Odd that it felt fine the other day but hurt today.  Frustrating.   This was a fun enough workout, but let me tell you - getting back on that rower after 50 walking lunges was torture!! 

Anyway today was a bit different.  We warmed up, and then did the WOD first, with the strength component at the end.  Seems like when we do it this way, more people skip the strength and just go home after the WOD.  I stuck around for the strength, even though bench isn't one of my favorites...I just like getting a full hour in. 

Bench Press:

3 ea @ 55-60-65-70-75-80-85

Snatch this!

As many rounds as possible in 10 minutes of:

7 Power snatches (Men 95 lbs, Women 65 lbs)
7 Chest to bar pull-up

My rounds:  5 + 4 snatches - kipping plu

Ah, snatches!  It's easy to love them when they're light weight power snatches, right?  If I could've just done 10 minutes of power snatches I'd have been perfectly happy with that as a workout.  I know back during The Open I talked all big about working chest-to-bar pull ups all year, but today I did only two or three and decided I'd be better off doing kipping in the WOD.  So I kipped.  I still need to work c2b.

I am, however, making a concerted effort to do a few strict pull ups in the warm up every day.  I figure if I get better/stronger at those I am building strength that can only help the kip and chest to bar pull ups.  Plus, B makes strict pull ups look SO freakin' easy, I'm totally in awe of her, and I wanna be just like her when I grow up.  Ha ha!


Strength today was overhead squats

5 ea @ 55-65-70-75-80

Feeling the soreness from the previous three days, mostly in my shoulders.  Knees felt pretty decent today - I even skipped the knee sleeves.

I'm ready for Friday - Bring it on!!

So sore!

This is turning out to be one of those weeks where I'm just going to be sore from head to toe!

We started off this morning with a 10 minute row.  I went pretty light on the damper setting - about a 4.  I managed about 1750 meters.  Not anything stellar, for sure.  Then we had three rounds of "warm up": 10 plu, 10 p/u, 10 wall squats, 10 v-ups, 10 dips.  I did a few strict pull ups, but mostly just hung from the bar to loosen up my shoulders.  Dips were just "attempts" - a major thing I need to work on!


Strength today was  20 rep back squat!  It's been a while since we did this one.  I had to go back and look - it was September 19, 2012.  (On that day I attempted 140# and failed.)  Today I went with 125# and did just fine.  


Then the WOD...

3 Rounds for time of:

15 Toes to bar
25 Push-ups
35 Box jumps (Men 24” box, Women 20” box)

My time:  16:32

I stepped the box jumps instead of jumping. My calf muscle still isn't 100% normal after that stress fracture.  The bone is healed but the muscle is still kinda weird.  Anyway, I'm working on it.  My toes to bar were a mixed bag today.  Had a nice set of 7 kipping and then it was hit and miss with the kip.  Mostly sets of 3 or 2.   Good workout!

New Name, Same Game

You'll notice, perhaps, I changed the name of my blog.  I'm no longer "CrossFit Angie".  It was time for a change.  Actually, I'd heard from a few friends who were using "CrossFit" in their blog names and/or Facebook pages, that they had been contacted by HQ legal and asked to cease using the CF name if they were not an actual affiliate...and I'm not.  So, I figure I'd save them the trouble.  I'm small potatoes, so who knows - they may have never bothered with me.  But why tempt fate? 

I went with WOD Ever it Takes, because it was a good fit.  I'll do whatever it takes to stay in shape, to maintain my health, and to progress in my fitness.  And to hopefully look better than my high school classmates when I run into them in the grocery store.  Ha ha ha ha - the truth comes out!!

Today's WOD:


5 Two minute rounds of:

7 Push jerks (Men 165 lbs, Women 115 lbs)
Max double unders with remaining time

Rest 1 minute b/w rounds.

My total D/U:  138

This one looked pretty evil from the comfort of my bed this morning. And, of course, it was.  I started out with the Rx weight of 115lbs.  In the first round I got through 6 jerks and failed on the 7th.  Couldn't lock out.  Then I failed on the clean.  Tried again, made it and got that 7th jerk.  Then I had like 25 seconds to get in some double, and manged only 7, and some serious slash marks on my legs from the wayward rope.  I immediately decided to scale for the other rounds, and dropped to 85#.  It felt pretty darn good after 115#!!  I wasn't exactly burning up the double unders, but I managed to do the remaining rounds of push jerks unbroken.  Bottom line...a good workout!

Strength today was Split Jerk (from the rack)

5@85, 3@105, 2@115, 2@120, 1@125, 1@130, 1@145(f)

I was feeling weak this morning, but decided I needed to push myself.  The 130# felt pretty good, and I decided to go for a PR.  I got that 145# up over my head but couldn't quite lock it out, so I bailed/failed.  I will get it next time!!!

Nasty Girls

3 rounds for time of:

50 Squats
7 Muscle-ups
10 Hang power cleans (Men 135 lbs, Women 95 lbs)

My time:  10:12

Scaled weight to 75# and did 7 pull ups in place of muscle ups.  Yeah, I totally took the easy way out here.  Looking back to the last time we did it, I did the 95# hang cleans.  Not sure what I was thinking today except, "holy cow that's heavy".  I did feel like I got a great workout, with pretty good intensity, so that's all that matters.

I've been feeling so fat lately and more than anything I think it's because of the weekend drinking. SO, I'm on the wagon until my birthday party weekend.  Then after that, right back on it until Memorial day.  I can't keep partying like I'm 20.  Heck, that wouldn't even be legal, would it?!

Strength today was snatch balance

5 ea @ 45-50-55-60-65

I need to get better at bringing the bar down gently to my back so I can go heavier on these.  Working on it...

TGIF!

What a week!  CrossFit has been pretty awesome and I'm sore all over.  CrossFit has been the best part of my week.  But work...oh, work - it's been ridiculous.  I'm repeatedly amazed at highly educated people who seem completely stupid some days.  I don't understand how they managed to get a degree in anything. 

The grand finale at work was a water leak last night about three feet from our server.  Yikes! 

But all is well, in the end.  Water leak is fixed, no damage to anything.  It's Friday, and I get a couple days to relax.  And, best of all, tomorrow is the very first ever Tulsa Craft Beer Festival! Just what I need!

WOD

3 Rounds for time of:

21 Deadlifts (Men 135 lbs, Women 95 lbs)
15 Hang power cleans
9 Thrusters

My time:  11:49, w/75#

My initial thought was "scale to 75".  Then I let myself think I could go 95, so I loaded up the extra 20# at the last second.  I made it through about 5 cleans and since I was starting to do split cleans, I figured I'd never get done, so I dropped the 20# right back off.   And I was so thankful I did, because even at 75#, the thrusters felt awful!!  Had I gone 95# I would still be there, staring at the bar right now. 


Strength today was squat clean & jerk.  I do love squat cleans!! 

1 ea @ 55-65-70-75-80-85-95-105-115-125

TGIF!!

Improvements

5 Rounds for total reps of:

1 Minute of toes to bar
1 Minute of ring dips
1 Minute of double unders

My reps:  232, with bar dips

So the compare to date on this one goes back to my second week at CFJ!   I had never done toes to bar, and still didn't quite have double unders figured out.  I could do one; stop; rest; do another.  So today I almost doubled my score from 2009!!  Yay!  And I did fairly well with kipping toes to bar at the beginning of the WOD today, but as time went on it got more difficult.  Still I managed at least 10 per round.

Here's the breakdown:

TTB: 14, 11, 10,10,10
Dips: 10, 13, 12, 11, 11
DU: 18, 20, 25, 27, 30

Notice how my double unders increased each round?  Fatigue will do it every time.  I'm too tired to be tense and when I relax a little, my doubles get better.  Also...today is the first day of doing double unders since I hurt my leg.  I experienced a little muscle soreness this morning but it feels fine now.  I'll say I'm healed. 


Strength today was overhead squats

5 ea @ 45-50-55-65-70

Isabel

Ah, Isabel.  Laying in my bed this morning, it was tough to think of actually making it through this one, as sore as I am.  Let's review:  hips and glutes sore from kettlebell swings; quads sore from squats; traps, lats, just about every muscle in my ribcage sore from pull ups.  The only thing not sore is my abs.  So, squat snatches sounded awful today. But, as usual, the warm up  loosened me up and I was ready to go!

“Isabel”
For time:
30 Squat snatches (Men 135 lbs, Women 95 lbs)

My time:  7:43, scaled to 75#    This is a PR for me by 2:46!!

Next time I will go with a heavier weight.  My strategy was to just keep a steady pace the entire time and not get overly excited on the first ten reps like I normally do.  It worked out great. 

Strength today was also Squat Snatch

1 ea @ 55-60-65-70-75-80-85(f)-75-75-75

Oops...almost forgot!

Totally forgot to blog about my workout today.  Although, I doubt anyone was hanging on the edge of their seat, refreshing their screen, dying to know how my workout was. 

My hands were sore and red until about noon from all the pull-ups we did this morning.  Throw in rowing from today, more rowing from yesterday.  Yeah....tender hands.  But no rips or tears.   I love my gloves!

WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. (Uh, yeah...maybe in some parallel universe, where I'm totally awesome.)

My time:  20:31

Of course, I did kipping pull ups, and used two abmats for my handstand pushups.  I'm good for about one or two strict pull ups and that's it.  Maybe just one these days. 

But my friend, B is a whole other story!  I look across the bar as I'm flailing around like a dying bird, and I'm pretty sure she's levitating and just resting her hands on the bar, to make it look like pull ups.  Yeah, she's making strict pull ups look entirely effortless and almost magical.  She's not even breathing or sweating!  Amazing.

The warm up today was 10 sets of 30 seconds rowing, 30 seconds rest, for meters.  I managed 1250m.  I wasn't going all out, obviously.  I'm so sick of rowing right now.  Ugh!

The other part of the warm up was 10 sets of wall squats, 30 seconds on, 30 seconds off.  I managed 125 of these bad boys.  So between these and my soreness from kettlebell swings yesterday, I should be virtually crippled by tomorrow morning!

Happy Monday!

For time:

1 Mile run
100 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time:  15:27 - subbed 2k row for 1 mile run

I so want to run.  I hope within the next week or so that I can!  I saw the orthopedic doc today and after looking at the x-rays, he thinks the bone is healed.  I still have some muscle tenderness/pain, so I've got stretching exercises to do until I am pain free.  He suggested elliptical when I get to that point and I just laughed.  I'll do some walking/running intervals when I'm pain free.

Strength today was snatch balance
5 each @ .35-45-50-55-65

So tired of rowing...

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts

My rounds:  4 + 1 min rowing - DL @ 185#

I subbed 2 minute rows for the 400's.   Getting really tired of rowing, but I'll be healed up soon enough. 

Strength today was Dead Lift to work up to whatever weight we wanted to use in the WOD

Dead lifts:
5 ea @ 105-135-155-175-185

Fun With Skills

 This morning's warm up was super fun.  We don't often have the opportunity to work some of these skills, and I thought it was a good change of pace.  We still got a nice warm-up and had time for strength, and the regular WOD.

This was the warm up:

20 min AMRAP

:30 pull-up hold (chin above bar)
:30 squat hold (toes as close to wall as possible)
:30 handstand hold
:30 L-sit hold

My results: Roughly 3 rounds

My first set of pull-up holds kind of set the tone for how that little element was going to go.  I think I held the first time for 10 seconds; then 5, then 5, and so on, with plenty of rest between.

Handstand holds for 30 seconds are fairly easy, so no trouble there.

The squat holds - holy moly!  I fell on my butt the first try, then moved out pretty far from the wall and finished.  Second round I just did a squat hold in the open floor area.  Third round, I actually got up to the wall, about 2 inches and held the full 30 seconds.  Torture!

L-sits are something I love because the first time I ever tried, I failed miserably and thought I would "never" do them.  Well, once I changed my mind about that, I was determined to get good at them.  I wouldn't really say I'm "good" at them but I can hold for over 20 seconds.  My longest one this morning was 21 seconds, then mostly they were around 10-15.

Then our strength component was  Power Clean and  Front Squat:

Warm up sets:  5-3-2-2 @ 55-65-70-75
Work sets:  1 ea @ 85-100-125

(I so should have gone for 130 - it would've been a PR...ah, maybe next time.)

And then, the WOD:

As many rounds as possible in 8 minutes of:
10 Pull-ups
10 Bar dips

My total = 4 rounds

Dips are feeling better, though still not full range.  I'm getting there, though!

Sweet! A new PR!

I haven't set a PR on Back Squats in a long, long time.  As a matter of fact, last time I PR'd on back squat was October, 2010.  That's too long!  Today we had an opportunity to max out and see if the recent squatting program has helped us gain strength.  I didn't even fully participate in the program and it helped me!  My previous PR was 200 lbs, so I was going to go for just 205, but figured, what the heck, I'll go for 210 - and I made it!

Back Squats:
warm up sets:  5-3-2-1-1 @ 85-105-125-135-155
work sets:  1-1-1 @ 175-195-210 (pr)

Then the WOD...

For time:

21 Burpees
18 Push jerk (Men 115 lbs, Women 75 lbs)
15 Handstand push-ups
15 Burpees
12 Push jerk
9 Handstand push-ups
9 Burpees
6 Push jerk
3 Handstand push-ups

My time:  12:31, 2 abmats for HSPU

My first 10 burpees, I felt lighter than air, and then it was like someone dropped a rock on my lungs!  I just suck at cardio.  Anyway, I powered through.  The push jerks weren't too bad.  I split them up a little, but nothing horrible.  HSPU were awful, even with two abmats.  I need to devote more time/energy to these, but seems like there is always some other skill or element to work on.

My leg is feeling pretty good with a little bit of jumping and putting some weight on it.  I'm hoping to be released to start running again next week- I need to run!!

The End of The Open

So, it's finally over with, and I manged to come out a little better than I had hoped.  Of the 1255 women who signed up in my age group I came out #229.   I was hoping for top 25% and ended up at 18.5%, so I'm pleasantly surprised!

I must have been celebrating in my sleep, because I woke up this morning, after two rest days, way too many aches and pains.  Tennis elbow (ongoing), upper back still sore from last week's WODs (how is that possible?), and some unexplained soreness in my hips.  Although if I think hard enough, I can probably justify the hips.  Ha ha.

Anyway, nothing makes those aches and pains go away like a good workout, so off the CFJ for my daily dose of exercise.

3 Rounds for time of:

400 Meter run
21 Power snatches (Men 95 lbs, Women 65 lbs)

My time:  16:51, mod

I'm still not released for running yet, so I modified by doing 500m rows instead of the running.  I did the Rx weight on the lift, after doing fine in the strength.  I have been hesitant to do a lot of repetitive jumping on my leg until I get the okay, but it feels fine now.  Just minimal soreness.  

Strength today was snatch balance and then squat snatch

snatch bal:  5 x 5 @ 35-40-45-45-50
squat snatch:  1 ea @ 55-60-65-70-75

TGIF!

What a week!  I'm sore all over.  And this is a good thing.  I like being sore and knowing I worked muscles that needed working.  Specifically this week, I enjoyed the dead lifts and the dumbbell work we did.  Those are a couple of my CrossFit "loves".  So, a good week. 

I took a rest day on Wednesday, but made up for it by doing 13.5 twice yesterday. 

Today I had to modify because I'm not running yet.  Anther week or so and I hope to be released to run again.

WOD

5 Rounds for time of:

500 Meter row
400 Meter run

I just rowed a 5k

Time:   23:33.9

TGIF! 

13.5, and 13.5 re-do

Yes.  I did this one twice.

Twice in one day.  And for what?

One extra rep!

There's a lesson here, folks.  My level of fitness is much greater in my mind than it is in physical reality.  My first attempt at both 13.4 and 13.5 left me thinking "I know I am faster/stronger/(insert other extremely delusional adjective here) than this."  And I would not rest until I made a second attempt.  Sadly, the results of the second attempts weren't all that much better.  In my mind, I was going to get another 15-20 reps.  But reality strikes again!

So, the lesson:  unless I'm just totally sandbagging and I know it, re-doing a workout is rarely, if ever, going to yield significantly greater results.

But, I did get in two workouts in a day, so that's something, right?

Right...

CrossFit Games Open 13.5 (aka F*cked-Up-Fran)

Complete as many rounds and reps as possible in 4 minutes of:

65# pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Attempt 1 - 5 am:  28 reps
Attempt 2 - 12pm:  29 reps

Chest to bar didn't give me this much trouble last year.  I'm a good 5 lbs heavier than last year.  Let's call it muscle.  Okay, we all know that's bullshit, right?  It's fat.  So, anyway, pounds are pounds and hauling extra weight up to the bar never makes it easier.

I was getting the height but not touching the bar on most of the no-reps.  That's a matter of technique and I just need to work on it.  The main thing is, I need to work chest-to-bar all year, and not just get in a panic the day they announce them for The Open and try to be good at something I have not practiced at all.

Anyway, I'm glad The Open is over.  I'm glad I participated.  My hope is that I came out somewhere in the top 25% of my age group.  We shall see.

Yay! Dead lifts!

I did not want to get up  this morning.  My flannel sheets were warm.  The house was cold.  I could hear rain falling on the skylight in the bathroom.  I was so comfy, and I really feel like I'm coming down with something.  A cold, maybe just allergies. All day in bed sounded pretty nice right about 4:30.  But, I laid there and talked myself into getting out of bed.  I'm glad I did - our strength component included dead lifts and it's been a while since we've worked on them. 

Dead Lifts: 
warm up sets:  5 @ 85, 5 @ 105, 5 @ 125
work sets:  5 x 10 @ 155

In between sets I worked ring dips.  I did sets of 3 and actually had a few good ones!  Yay!

I had to modify today's WOD, since I'm still not jumping. (Two more weeks, perhaps). 

5 Rounds for time of:
15 Dumbbell push press (Men 45 lb dumbbells, Women 25 lb dumbbells)
50 Double unders    Row 1 minute

My time:  9:56

DB PP felt pretty decent, as long as I didn't try to over extend my left calf muscle, i.e., dipping too much.  I did that a few times and sure felt it!  Ouch!!  I'll be glad when this is healed up.

Cindy

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I chose Cindy, and concentrated on not breaking up my pull ups.  Yes, I have been guilty in the past of breaking up sets of 5 pull ups into singles, or 3/2.  Yeah...I know.  Anyway, today I did all sets of 5 unbroken.  My push ups felt pretty decent up until about the last round, and squats always feel good.

My rounds:  11 even

Went to the Ortho for a follow up today.  Making progress, although I hurt it a little on Saturday, appears it was just muscle, not bone, so I'm on track to maybe start running and jumping again in a couple of weeks.  I really need to get back to running, though I know I'll have to take it slow and build back up.  I'm ready!

13.4 - do overs

So I figured now that I can kip toes to bar, I'd have a chance of bettering my score on this one.  Well, as luck would have it, 95# felt ridiculously heavy this go around.  Ah well, I ended up with two reps more than I did on Thursday, I'm just not sure it was worth all the stress of making myself do it again, but I did love the fact I got in an extra WOD this week.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

My total reps:  46, Rx

Good Friday

I had the day off work today, but got up at 4:30 anyway with hopes that I could re-do 13.4 today and have it over with.  No such luck.  But I understand rules are rules. 

The prescribed WOD today was:

“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

B and I practiced some clean & jerks, but mainly I focused on getting kipping toes to bar down on a reliable basis...not just hit and miss.  I have it now!!  Yay!!  Anyway, when it came time for the WOD I was about to leave and decided I'd modify the WOD so...

I did:

3rds
15 OHS 35#
5 push up
15 abmat sit up
10 bar dips
5 kipping TTB

My Time = 8:46

Never Say Never

Yeah, let's see.  First of all I was not going to do the Open this year.  Then, after I signed up, I said I wouldn't be re-doing any workouts for the Open this year.  Well, I guess I lied.

I'm planning to redo 13.4 on Saturday.  Not because I have even a glimmer of a prayer of getting to the games.  Not because I think I'm going to double my score or something radical like that.  No, I'm redoing it simply because when I left the gym today, I though to myself, "I didn't do my best".  I can't leave it hanging like that.  I've given my all on every Open workout so far, and I won't post my score without going back and giving it a better shot.  Even if I get only one more rep, even if I get the same score, I want be able to say, "I've done my best", and I can't honestly say that this morning. 

CF Open WOD 13.4

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

3 Clean and jerk  (men 135#, women 95#)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

My total reps:  44, Rx

Fun!

For time:

500 Meter row
15 Power snatches (Men 135 lbs, Women 95 lbs)
500 Meter row
15 Hang squat cleans
500 Meter row
15 Thrusters

My time:  11:50, scaled to 55#




This was a fun workout, as scaled.  Had I attempted 95# I would have struggled (especially with the snatches) and my time would have been maybe double.  But, at 55#, I was able to keep moving, rest very little and get an intense workout.  Wish I could  move that fast with Rx weights.  I'd feel like a superstar. :)

I'm almost banking on tomorrow's Open WOD having some heavy weights (hopefully some squat cleans) and I'm still babying this stress fracture, which was my main reason for scaling today.  If I'm going to sacrifice healing time, it will be for the Open. 

The Bear Complex

“The Bear Complex”

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
5 Rounds

I did the warm up, and then one set with the 35 lb bar.  Still healing my leg....

Then I rowed a 5k as I watched everyone else fight The Bear.

It's interesting to be an observer some days.  I can pretty accurately predict when someone will fail, or in some cases, they just give up.  There is a moment of hesitation, just slightly longer than is truly needed for a transition or re-grip.  There's a look people get in their eyes that says they've given up.  It's a subtle thing, just enough to signal they are done - just a flicker the eyes, or a momentary loss of concentration.  And most of the time, if you're watching, you can see it and, sure enough, the bar hits the floor.

What would be more interesting is to be able to stand next to someone and catch that moment, and call them on it and see if they could recover and move on.  Because, most time's it's not muscle failure or physical weakness, it's just a mental thing.  Hmm...

5k row = 24:22

Boombastic

Jamming to a little Shaggy this morning.  :)
Shaggy - Mr Boombastic - Vidéo Dailymotion

As many rounds as possible in 12 minutes:

2 Rope climbs
20 Push-ups

My rounds:  4 + 1 climb

I did modified rope climbs (standing to reclining to standing - straight legs).  Still babying the leg until I get the ok from the doctor.  Should be a couple more weeks.  It's feeling a lot better already though!


Strength today was Back Squats  I did warm-up sets of 5 @ 85 and 3 @ 105.  Then switched to back extensions, again, to save the leg.  Did 8 sets of 10. 

Now...back to my jam.

CF Open 13.3 aka 12.4

This was a nightmare WOD I never wanted to re-live.  But hey, this is CrossFit ladies & gentlemen. Shut up and gut up, right?   And so I did...

I did the best I could with this one - honestly.  I had several no-reps that would have put me close to 150.  Just couldn't seem to pace my breathing today.  I started out with 17 unbroken and then it just went to Hell from there. 

Not even tempted to re-do this one.  The up-side is (there's always an up-side) I avoided any jumping, therefore helping my leg to heal just a little bit more!  But I'll happily sacrifice the healing process if Clean & Jerks show up next week in 13.4.


CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

My total reps:  142

Tabata and other stuff

On my way to the office this morning, I heard a hilarious story on the news.  It seems that Lululemon is recalling some of their yoga pants because  - get this -  "they are too revealing".  Ha ha ha ha!!  Everything they sell is pretty darn revealing.  I mean, seriously, most of their shorts/pants leave so very little to the imagination, there are already things I will never be able to un-see.  Anyway, I thought it was pretty comical.

Much like my pull-ups today during...

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull ups:  4-4-4-4-3-3-3-3 = 28
Push ups: 7-7-7-7-6-6-6-5 = 51
Sit ups:  10-10-10-10-10-10-10-10 = 80
Squats:  12-12-12-12-12-12-12-12 = 96

Total:  255

Strength today was hang power snatch, which I opted not to do because of the jumping/extension, etc.  So I did some light dead lifts (sets of 5 @ 85#) alternating with back extensions (sets of 10).  Nothing fancy or very strenuous...just something to keep me moving.

For time:

20 Burpees
400 Meter run
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
500 Meter row
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
400 Meter run
20 Burpees

My time:  16:30 - modified

I rowed 500m in place of the 400m runs, and subbed 20 push ups in place of burpees.  Wall ball shots were not hitting the white target, simply because I couldn't/wouldn't jump and it makes that much of a difference.  So I was hitting the first red line (which is still like ridiculously high, by the way). I know I will need to be patient in waiting for this leg to heal, but I'm ready for it to be over with.  I need to get out and run!! 

Strength today was SP/PP/PJ 3 sets of 3 each.  I only did 6 sets of SP at 3 each:

55-60-65-70-75-80

Bah!

As many reps as possible in 12 minutes of:

10-8-6-4-2 rep rounds of:
Bar muscle ups, chest to bar pull-ups or pull-ups (Athletes choice)
Dumbbell hang clean and jerk (Heavy as possible with proper mechanics)
If you make it through the 2 rep round start back at 10 again.

Post reps and dumbbell load to responses.

My total reps:  82 - kipping plu, 25# db's


 So, this morning I had my follow-up visit with the doctor.  I do, indeed, have a stress fracture in my fibula.  So, NO jumping, NO running, NO heavy loads, NO doing anything that hurts.  I'll return in two weeks for another follow up and see how things have progressed.  I will just have to modify workout accordingly.  But if Double Unders show up in the open, I'll just have to delay my recovery for a little while.  Likewise with any sort of heavy cleans or anything that requires a full extension and/or jump.  For now, I'll just wait and see.

CrossFit Games Open 13.2

Last night, I eagerly awaited the announcement of this WOD.  When I saw box jumps I kind of panicked a little.  I mean...I possibly have a stress fracture, right?  After about 3 minutes I said, "What the heck, I'm going to jump anyway - it's not confirmed that I have a fracture." So I went to the gym this morning prepared to do box jumps, and just live with the consequences. 

Much to my surprise and delight, when Breck read the rules to us, we learned that  STEPPING onto the box is acceptable. This was like a Christmas present for me!   I'm much faster/more efficient at box steps than jumps, and the risk for injury is greatly reduced.  (Perhaps someone at HQ is catching on to the notion that box jumps are causing tons of Achilles injuries?).  In any event, I was pumped and ready to do this one!!  Woo hoo!!!

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20"  box

My rounds/reps:  6 full rounds + 11 box jumps = 206 reps

I'm so excited!!  I really wasn't expecting to get more than 4 rounds, maybe 5.  I was so close to 7!!  If I weren't going out of town this weekend, I might be tempted to re-do this one just to hit 7 rounds.  But, alas, I am more than pleased with my score and I'm smiling from ear to ear today!!  Life is good! 

Little Miss Modifed

Yesterday, as I went about my business thinking "muscle strain" and the doctor proceeded to poke and prod my leg in order to see where the pain was, I never thought it would be hurting worse by the end of the day, simply because it's been a pretty consistent dull ache/soreness.  But, by the end of the day it was killing me - I suppose just from the extra manipulation the doctor did.  Anyway I had an agonizing evening and finally got some rest after taking some Aleve.  

And I woke to find I'd be modifying yet another WOD:


For time:

10 Deadlifts (Men 135 lbs, Women 95 lbs)
20 Box jumps (Men 24” box, Women 20” box)
10 Hang power cleans
20 Box jumps
10 Front squats
20 Box jumps
10 Push press
20 Box jumps
10 Thrusters
20 Box jumps

My time:  8:?? (can't remember my exact time!)

Modified - used 65 # on the weights, and stepped all the box jumps.  The only thing I broke up were the thrusters - 5 & 5.  Wish I could be this fast at the  Rx weight.  I scaled the weight down because in the warm-up the 95# hang power cleans were killing my leg - the jump shrug/extension part, specifically, and then catching the bar.  So...scaling was in order.  We'll see what 13.2 is tomorrow and whether or not I'll be able to do it as Rx.  Since I didn't stop hardly at all during the wod, I really got a decent workout - just not with heavy weights. 

The warm up today was 10 100m sprints.  Of course I'm not running so I just hopped on a rower and rowed for 10 minutes.  Managed to get in 1700m. 

NOoOoOOooooooo!!!!

Okay, so I went to the sports med doc today to have my leg checked out.  I'm thinking muscle strain, maybe a tiny tear?  He starts thinking stress fracture.  I'm all confused.  He sees a tiny place on the x-ray that "may reveal" a stress fracture, but he's unsure.  But by all the pressure points, pain reaction, etc., he's thinking stress fracture for sure.  SO...today I'll go for an MRI and then report back to him on Monday (dang that's a long time to sit and wonder)!

The word "CrossFit" was met by a blank stare from the doctor.  I explained as best I could and he says, "So, these calisthenics you do, you can continue as long as it doesn't hurt".  I'm picturing me doing double unders on one foot and trying to do heavy back squats with all the load on one foot, while I'm pretty certain he was picturing me doing a couple of sit-ups in front of the TV.  Ha ha!!

Anyway...it's a waiting game now.  We'll see if 13.2 is doable.  In the meantime I modify and keep on moving!

POSTED WOD:  

3 Rounds for time of:

7 Power cleans (Men 155 lbs, Women 105 lbs)
35 Double unders
7 Push jerk
35 Double unders


MODIFIED WOD:

3 rds of:

7 power clean (used 105# 1st rd, 85# after that)
10 back extensions
7 push jerk
10 back extensions

My time:  10:41 - modified

Happy Monday!

This morning during the strength, B and I worked on kipping toes to bar.  She received a good tip from someone else on how to kip, so we were trying it out.  It actually works.  I think I connected 4 or 5 during practice.  During the workout mostly sets of 3 and then when my grip/lungs started to go I was down to sets of 2 or just singles, but it's an improvement!!

As many rounds as possible in 12 minutes of:

10 Toes to bar
10 Hand release push-ups
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My score:  5 rounds + 6 TTB, Rx

Strength today was, of course, Back Squats
warm ups:  5-3-2 @ 85-115-135
work sets: 10 x 3 @ 150



So, I'm two weeks and a day into this whatever-the-heck-it-is injury to my left calf muscle.  I am usually of a mind that if something is injured, give it two weeks to heal; then if it's not healed after two weeks, see a doctor.  Ugh!  I called and made an appointment for tomorrow morning with a sports medicine doctor at EOOC.  I was disappointed I didn't get Dr. Rahal - he's way better looking than the doc I'm getting.  Ha ha!  Oh well.  I just need to find out what is wrong and get healed up.  I hope nothing is torn or messed up to the point of surgery - just a strain that I need to be more careful with and avoid some movements for a while (running, jumping). However, I know if there are double unders in The Open, I'll be doing them no matter what!  We'll just see what they say tomorrow...

TGIF!!

Finally Friday!  Man, I need a day to sleep in!  I was tempted this morning, but I got up anyway.  The WOD wasn't horrible, although it contained two of my nightmare elements - box jumps and wall ball.  I don't know what my problem is with WB, but I struggle with it.  Today I got smacked in the face by the ball.  *pow*  Guess I should pay more attention (or develop better reflexes). 

21-15-9 rep rounds of:

Push press (Men 95 lbs, Women 65 lbs)
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Box jumps (Men 24″ box, Women 20″ box)

My time:  12:07 Rx


Strength today was a choice of back squats or run the Jenks Mile.  Since  I have no idea what is going on with this calf pain, I didn't think running would be wise. It's been two weeks and still hurting.  I don't know.  Seems like it's always something.  But I just keep on going.

Back Squats:
warm ups:  5-3-2 @ 55-65-75
work sets:  10 sets of 3 @ 85

CF Open WOD 13.1

Seriously, now in hindsight, I don't know what I was thinking when I thought I wouldn't compete this year.  I LOVE THIS STUFF!!!   I would have been so disappointed this morning if I weren't competing.  I'm SO glad I signed up, even if my training has been off.  I'm excited for everyone at CFJ and heck, even for myself.  

WOMEN - includes Masters Women up to 54 years old
 
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

My total reps:  120, Rx

I started off at a pretty good pace (pretty good = 10 per min) on the burpees.  At minute two I was exactly 20 burpees in.  And then I slowed down.  The next 20 took me forever, but I got through them.  Then I foolishly broke up the lightest snatches 10-5-5-10.  I should've at least attempted to go unbroken, right?  Well I apparently have zero lung capacity because I was gasping for air.  And then more burpees.  Thirty took forever.  The 75# snatches, I just should've used a different strategy.  Should've dropped the bar every rep, but no...I tried doing sets of three, and I think I wasted a ton of energy hanging onto the bar.

BUT - I am completely 100% satisfied with my score and my effort.  So, bring on 13.2!!

Happy Wednesday!

4 Rounds for max reps of:

3 Minutes to complete:
500 Meter row
Max rep burpees with remaining time
3 Minute rest

My total burpees:  40
(10, 9, 11, 10)

This was a fun one, but tough as heck!  Getting off that rower and going right into burpees was torture.  My row times were all about 2:10 to 2:15 so I had very little time for burpees.  But I have to say, gladly, my burpee speed has improved.  10 per minute used to be the high end for me, but I was pretty consistent at getting 10 in under a minute here.

I just hope they don't kick off the Open with that damn burpee WOD again.  Ugh!!

Strength today was bench press
warm up: 5-3-2 @ 45-65-75
work sets:  5 x 5 @ 85

Open WOD 11.3

Open WOD 11.3

As many rounds as possible in 5 minutes of:
Squat clean and jerk

My score = 24 - PR!
(12 full C&J, 1 point each movement)

I was actually happy to see this posted today.  I was a bit worried about the weight but turns out it felt kinda light.  Go figure - I struggled with 95lbs overhead last week.  I got two more points than a couple of years go, and really enjoyed the workout.  Looking forward to Thursday to see what's in store!

After the WOD we did "death by pullups".  I made it through minute 8, and then went to 3 pull ups per round, to spare my shoulders.

$20 worth of fun

So, after repeatedly saying "I'm not doing The Open this year", I've thrown caution to the wind, along with $20, and we'll see where it all ends up.  I'm feeling fairly decent (although quite overweight these days) and all I can do is give it my best shot.  It pains me to see that I'm in the 50-54 category this year.  They could at least scale it down for me, but no...gotta age another 5 or 10 years for that.  Ha! I'll have fun, and I was planning on being at the gym anyway, so I figure what the heck - I'll just go for it.

Today's WOD

3 Rounds for time of:

9 Handstand push-ups
15 Ring dips
21 Push-ups
400 Meter run

My time:  19:04

Not even close to Rx.  2 Abmats for HSPU and barely hit the target 50% of the time.  Ugh.  Ring dips were more like jumping ring dips, but I had a couple early on that felt pretty decent.  Push ups are getting better, but not perfect.  Running....I was a bit worried going into the run because I've had some calf issues since a week ago Sunday.  I took it slow and no increase in pain, so I guess that's okay.

Strength today was Back Squats

10 x 3 @ 165#

TGIF!

Whew!  What a busy morning!  We had an internet outage this morning at the office.  I had to make sure that was taken care of so no one went into meltdown mode from lack of being connected. 

Then while reviewing security videos, I saw a person loading up what appears to be several cokes into a bag, late at night in the company kitchen, with the lights out.  I'm thinking to myself, "Who in their right mind would risk their job over six cans of Coke?"  Well, it turns out on closer inspection, they were not all cokes, and this person had actually brought the stuff and placed it in the fridge over a period of several days. 

So, things aren't always as they appear on the surface. 

Just like this workout!! 

3 Rounds for time of:

10 Deadlifts (Men 135 lbs, Women 95 lbs)
8 Hang power cleans
6 Front squats
4 Push press
2 Squat clean and jerk

My time:  12:22, Rx

Might have been 12:27, but I cannot exactly recall right now.  Oxygen deprivation.   Anyway, on the surface, this looked like something I might actually be able to get a fast time. Not so.  Not so at all.  I talked myself out of scaling at least four times - once before the WOD and at least three times during.  I heard Paige call "time" about 4 minutes in and I'm still struggling to get the last two reps in on my first round.  Ah...well, you know what?  I still LOVED this workout.  Every single bit of it was enjoyable to some degree. I do love lifting!