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.)