TGIF!!

Fun Friday again! Finally a WOD that was right up my alley. Oh, I wasn't lightning fast or anything, but I felt like I had a pretty respectable time on it. It helps that I love deadlifts and I don't mind toes-to-bar. :)

5 Rounds for time of:

15 Deadlifts (Men 185 lbs, Women 125 lbs)
15 Toes to bar

My time: 13:57, Rx

First round of deadlifts unbroken, the rest were broken 10/5. Not a bad ending to a week where I started out feeling like I should quit. I love CrossFit so much, I really don't think I'll ever quit.

Wendler Back Squats
warm up sets: 5 ea @ 75, 95, 110
work sets: 5 ea @ 115, 135, 155

No scaling today!

3 Rounds for time of:

400 Meter run (2 laps around retention pond)
15 Dumbbell ground to overhead (Men 45 lb dumbbells, Women 30 lb dumbbells)
15 Burpees (jump onto bumper plate)

My time: 24:32, Rx!

When we started out this morning choosing our dumbbells for the WOD, I picked up the 30's and did the 5 reps to test them out. All I could think was, "These are sooo heavy!! (<----in my best whiner-crybaby voice). So I put them away and got 25's. I'm scaling. Well, about half way through the strength workout (which we do before the WOD), I started feeling like a slacker about my plan to scale. What was I thinking? Why would I scale? I can do 30 lb dumbbells! I love dumbbell workouts!! And just like that, I talked myself back into doing the prescribed weight.

Sometimes the mental gymnastics I do are more taxing than the actual workouts. It's tough to be me some days. ;)

I ended up actually loving the workout, and managed to finish under the 25 minute mark.

Wendler Bench Press
warm ups: 5 ea @ 40, 50, 60
work sets: 5 ea @ 65, 75, 80 (should have been 85)

Ok, that's better.

For time:

50 Wall-ball shots (Men 20 lb ball, Women 14 lb ball)
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

I scaled this one today so I could push myself and not feel so defeated. It really made a difference. Here's what I did:

30 Wall-ball shots (14 lb ball)
30 Pull-ups
20 Wall-ball shots
20 Pull-ups
10 Wall-ball shots
10 Pull-ups

My time: 13:57

I think I had more fun watching Anthony and Andy competing to finish first. I actually only paid attention to their last set of pullups. It was so close. But Anthony was keeping a close eye on Andy and staying a rep or two ahead of him. Every time Andy would drop from the bar, Anthony did too, but he always made sure to get back on it before Andy did. I think they ended up with like a 3 second difference - Anthony won it. Pretty entertaining. ;)

*****

Today's strength component was Snatch Balance. And I actually set a new PR! Yay!

5 @ 40
3 @ 45
2 @ 55
1 @ 65
1 @ 75
1 @ 85 (pr!)

A much better day today, not so discouraged and I felt like I had a really decent workout.

WTF?

Originally posted as 5 Rounds for time of, but for those of us in the "slow kids" category, it was a 20 min AMRAP.

40 Double-unders
30 Box jumps (Men 24” box, Women 20” box)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My rounds: 5 reps short of 3 rounds, as Rx

Ok, really? Am I that damn slow? What has happened to my double-under skills? I was doing so well, but the last month they're just gone. History. Vanished. It's like I'm starting all over. I'm glad we weren't doing Annie. I would never have finished.

I honestly felt like just giving up today. But I can't do that. I can do all these skills, and I guess I just need to accept that I'm slow some days.

Wendler Deadlift - went to training max of 235, which is my original 1 rep max.

Cant' remember all my lift numbers now. Hmm...

Off Road Running

5 Rounds for time of:

200 Meter run (run around retention pond)
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
10 Thrusters (Men 95 lbs, Women 65 lbs)

My time: 22:28, Rx


I detest running around that damn retention pond. At the beginning of the run, as you leave the pavement, there is a railroad tie buried not quite flush with the ground. Three times I twisted my ankle on it! The last two rounds I walked the grassy portion instead of running - so many places to screw up, and I don't need an injury! I exceeded the 20 min time limit on this one. Bummer, huh? Oh well, I finished the workout and that's all that matters to me. Although I was much slower than I wanted to be, this was still a good workout.

Wendler Shoulder Press

Increased my training max to 85 lbs, which is 5 lbs over my original 1 rep max of 80. So, I guess I'm seeing improvements?

Warm up sets:
5 ea @ 35-40-45

Work Sets:
5 ea @ 55-65-75

New Gear!

Recently realized my running shoes were over a year old, and it was time for a change, so I started looking into the new minimalist running shoes. After a couple weeks of reading reviews and looking at options, I settled on the Merrell Barefoot Pace Glove. I was so excited when they arrived yesterday!




They have the Vibram sole, and are really lightweight.

When I tried them on yesterday, I instantly loved how comfortable they are. During the time I was waiting on them to ship, I started doing the exercises they recommend to get you ready for 'barefoot' running, and studied the different stride, landing position and pace they recommend.

I was excited to try them out this morning put the recommendations into action. I can see where I might improve my running speed a bit by changing to this style of running. It felt a lot more natural to me than my usual struggle with running. I didn't have any foot pain or ankle pain or shin pain, either during or after the workout. I know I'll have some soreness as a result of the different stride and landing position, but that just means I'm strengthening those muscles.

Will this technique and these shoes make me super fast? Nah. But I think if I get it right, I may enjoy running a little bit more.

Posted WOD was:

20 min AMRAP

10 strict pullups
10 handstand push ups

I did this:

20 min AMRAP

5 kipping pullups
200 m run
5 HSPU

My score: 8 rounds + 5 PLU

TGIF!!!

More running (I need!)

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts (used 175 lbs)

My rounds: 3 full rounds + 1 400 m run (total time 12:24)

It was quite evident by the soreness in my ankles, I am in dire need of more running. I mean, to be sore from just yesterday's running of one mile is ridiculous. I need to COMMIT myself to running a minimum of 2 miles at least 3 days a week. After the workout, after work, on the weekend - I must find the time and just do it. There is no reason my ankles should be sore from a mile of running.

Today's workout was fun, and I enjoyed the running, though, as I stated - I need more of it.

the strength today was squat snatch. 1 every 2 min for 20 min. But I was going light and working on form so I did one every minute for 20 minutes.

1-2 @ 35
3-5 @ 45
6-8 @ 55
9-12 @ 60
13-20 @ 65

All but one lift felt spot on, solid with good form. The one bad one I brought the bar out in front, didn't hit my target and therefore was off balance. Good practice.

Oh, and I didn't miss the Wendler deloading at all today. :)

Fifties

***EDIT*** - compare this to 2/3/10 my time was 18:56. sad how slow I've become. *****


For time:

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

My time: 23:52, Rx

I was beyond slow today. I whipped through the first 50 sit-ups and then picked up my rope, which had a knot in it. Double unders were a struggle today even during the warm-up. I haven't completely lost my mojo - just temporarily misplaced it. Ha ha. The absolute worst part of this WOD was the burpees. They took me forever. Like 8 or 9 minutes. Sad. Pathetic. Ugh. But, as always, when I was finished with the workout, I felt like I had accomplished something and I still love CrossFit. So, I'll be back for more tomorrow.

Running WOD
400 - 2:06
200 - 0:58
400 - 2:13
200 - 1:00
400 - 2:17

Again...slow! But I have to say it felt good to run. When was the last time I ran? No idea.

This week I have drastically cut back on my carbs because of all the "bad eating" I had done on vacation. Well, I think (I know) I've cut back too far because I have zero energy. I could have laid down and gone to sleep right in the middle of the workout today. I'm adding some good carbs back in to the diet today in hopes of getting my energy levels back up.

WOD #1 from the Dallas Life As Rx’d competition

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: 51, as Rx'd

WOW. First of all, I don't know whose idea it was to have us swinging a 55lb kettlebell, but holy crap! That's a shit-ton of weight to be slinging around, especially when your grip starts to go. I was all miss smarty-pants and started out really fast on the 21 KBS and was SO winded I could barely string together 3 thrusters. I think I finally managed 4 at the end of the set of 21, but I don't remember. Then back to the KBS - couldn't force myself to get past 9. Complete muscle failure and I hit the floor with 15 seconds to go.

Total respect to anyone who attempts this as Rx'd. B was amazing - she got 78 reps!! Some of the guys got 95+. Anthony even hit 104. Wow. Just wow. I'm amazed how fit these people are. And humbled by how I'm not. Ugh.

“Summers”

8 Rounds for time of:
15 Push ups (hands released at the floor)
7 Chest to bar pull-ups
2 Ground to overhead (Men 205 lbs, Women 135 lbs)

My time: 24:34

used 105# on ground to overhead, mostly kipping plu (few c2b)

**********

I've been so hit and miss lately with the vacation time I've been taking, it feels good to know I'm BACK at the gym with no days-off scheduled. So, five days on and two off is the schedule for now. I am looking forward to throwing in a few miles of running this week too. My diet has been horrible with all the vacations and house guests and parties. Number one offense is alcohol, so that's out for a while. Add to that some poor choices like pasta, potatoes and sugar and I've probably added about 10 lbs.

I'm not brave enough to step on the scales yet, but I am brave enough to look in the mirror and know it's time to behave myself. So, I'll eat clean, work hard, and be ready for the Virgin Islands at the end of the year.

TGIF (early)!

3 Rounds for time of:

21 Hang squat cleans (Men 95 lbs, Women 65 lbs)
400 Meter run

My time: 17:34 Rx

Wasn't as horrible as I thought it would be. I have missed running, actually, so it felt good to run. Although, I am still slow as heck. The lifts felt good today once I got into it. I had to break them up quite a bit (10/6/5 then 7/7/7 and 7/7/7).

We are taking off for a short camping trip in Texas with some friends. I'll miss a couple of workouts. Back at it on Tuesday, bright and early though. I'm on vacation all next week, but will not allow my self to skip that many workouts.

Wendler Bench Press:

warm ups
5-5-3 @ 40-50-60
work sets
3-3-4 @ 70-80-90

Rope Climbs

...yeah, not so much. Ok, if I'm honest and tried really super hard, I could probably climb the rope all the way up. But somewhere about half way I just chicken out and give up. If there was a soft cushy mat to fall on maybe I'd be less afraid. I don't know. Just haven't faced this demon head-on yet, but I know I need to. Rope climbs are not going away.

For time:
1 Rope climb
20 Push-ups (Hands released at the bottom)
30 Box jumps (Men 24” box, Women 20” box)
2 Rope climbs
30 Push-ups
40 Box jumps
3 Rope climbs
40 Push-ups
50 Box jumps

My time: 21:55, modified rope climbs


So, here's my sub for the rope climbs: from standing to reclining and back to standing, descents/ascents. This is more of a core workout than an upper body workout. You have to keep your body rigid in a plank position the entire time, holding onto the rope, going hand over hand as you lower yourself to the floor, then maintaining that plank position, walk hand over hand back up the rope to a standing position. After a dozen of these, my abs are already sore. Yay! I had an awesome workout, and I'm feeling it all over.


strength today was snatch balance

5 @ 40
3 @ 45
2 @ 55
1 @ 60
1 @ 65
1 @ 75

More burpees...ugh.

It was all I could do to make myself get out of bed for more burpees. But the deadlifts made the difference - I still enjoy those. Burpees, not so much.

As many rounds as possible in 12 minutes of:

3 Deadlifts (Men 315 lbs, Women 205 lbs)
6 Burpees
12 Toes to bar

My score: 4 rounds even, Rx

205 felt super heavy on the first round. Oddly enough I had just done 205 in the strength WOD. If I were faster at Burpees I could've gotten in 5 rounds I think. Such is life. I'm slow at burpees, but I still had a nice workout.

Wendler Deadlifts: 1 rep max 235, training max 225

warm up sets:
5 @ 90
5 @ 115
3 @ 135
work sets:
3 @ 160
3 @ 180
3 @ 205

Finally...

It has taken me all day to get around to posting my workout. Not that anyone's been waiting on it, I just like to keep track of them all in one place.


For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
60 Sit-ups (anchored with hands touching floor at the bottom and hands touching anchors at the top, no abmat)
70 Burpees

My time: 27:02, mod HSPU


This was a horrible time, like 3 minutes slower than last April. I blame the heat. I blame the burpees. I blame the beer. Anyone else wanna take the blame for me? Honestly, I was just slow. Period. No excuses. Just slow.


Wendler Shoulder Press

Today I went up to 80 lbs for my training max, which is my original 1 rep max.

warm up sets:
5 @ 35
5 @ 40
5 @ 45

work sets
5 @ 60
5 @ 70
5 @ 75

“The Mona Lisa”

Happy Birthday to Lisa! Nice workout!

50 Rounds for time of:
The Bear Complex Sequence
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
(Men 95 lbs, Women 65 lbs)

Athletes must complete the full sequence of the bear complex without the bar resting on the ground or the round does not count.

My time: 23:05, Rx

This workout kicked my butt. I started off trying to go as fast as I could for the first several sets, and that was a huge mistake. I got so winded! I think if you try to go the same pace you would normally do on The Bear, you'd be much better off. I wanted to quit at 30 rounds. But I gutted it out and I'm glad I did. I can't imagine how crappy I'd feel if I had just quit.

************
Wendler back squats - went light today - low back pain from deadlift mistake on tuesday. Just being careful!
***********

I have been totally consumed with the CrossFit Games this morning. Makes me love CrossFit all that much more. Linda Berry did awesome in her first heat and I'll be willing to bet she does great in the rest of the WODs. Go Linda!!!!!!!

Don't Forget Your Gloves!

I walked out of the house without my gloves this morning. My tender little baby hands did not like pull ups without gloves. Ha! I know, I am the anti-badass, right?

I wear gloves. It's a thing. All the cool kids are doing it!!

WOD

3 Rounds for max reps of:

1 Minute of pull-ups
1 Minute of box jumps (Men 24″ box, Women 20″ box)
1 Minute of push-ups (Hands released at the bottom)
1 Minute of double unders
1 Minute of sit-ups (anchored with hands touching floor at the bottom and hands touching anchors at the top, no abmat)
1 Minute of rest

My total reps: 268

here's how it breaks down

PLU: 8 - 10 - 9
BX: 15-15-13
P/U: 17-17-17
DU: 18-19-15
SU: 30-33-32

As you can see, the sit-ups were the only thing that saved me from an embarrassingly low score. It's low enough, but the sit-ups are my saving grace. If I had my damn gloves, I could have easily doubled my pull up numbers. Everything else would have remained exactly the same. But it was a fun workout, any way you look at it.

SO...are YOU entering the Warrior Dash? Have you ever done one?

www.warriordash.com
check it out
and
enter!!!

YES!

3 Rounds for time of:

15 Handstand push-ups
15 Power cleans (Men 155 lbs, Women 105 lbs)

My time: 15:29, Rx weight, 2 abmats for HSPU

I saw this workout posted and I was pretty excited about it. I needed some heavy lifting today. I needed to feel strong today.

I had a few lifts that were kind of sloppy with not releasing my grip fast enough, but all in all, my lifts felt pretty solid throughout the workout. My handstand pushups are getting SO much better. I'm touching the abmat every time, actually think I'm ready to go to just one abmat now.

Last year when we did this one I used 95 lbs, which was prescribed, and my time was 1:02 faster than today. So, not too shabby considering I lifted 450 more pounds, over all today and my HSPU are greatly improved.

Paying for my sins...

Tough day at CFJ for me. I spent last Thursday through Sunday, partying like I'm in my twenties. I'm not in my twenties by a long shot!! And I am feeling it today. I took a "recovery" day yesterday with good nutrition and no alcohol, but I'm still feeling all the bad stuff from last week. This workout kicked my butt!!

50 Reps for time of:

Dumbbell burpee complex
(With dumbbells do a push-up, squat clean, thruster complex)

Post dumbbell load and time to responses.

My time: 19:43, with 25 lb dumbbells

Wendler Deadlift

warm up sets:
5 @ 90
5 @ 110
3 @ 130

work sets:
5 @ 145
5 @ 170
5 @ 190

Lots of Fun!

3 Rounds for max reps of:

45 Seconds of max rep thrusters (Men 95 lbs, Women 65 lbs)
15 Seconds rest
45 Seconds of max rep burpees
15 Seconds rest
45 Seconds of max rep sumo deadlift high pulls (Men 95 lbs, Women 65 lbs)
15 Seconds rest

My total reps: 79, Rx

This was a really fun workout. It's nice to have something different thrown at you every single day. And I enjoyed not doing any Wendler anything today. Wednesday is becoming my favorite WOD day.

The warm-up included rope climbs, HSPU or hand stand hold, and toes to bar max set. I suggested a Master's division today for those of us 45+.

Here are my numbers:

Hand stand hold - 1:17
Toes to bar - 15
Rope climbs 1/4 of the rope ( ha ha ha - I got about 3 feet off the ground and chickened out)

Fun morning!!

Jump!

3 Rounds for time of:

45 Double unders
45 Box jumps (Men 24” box, Women 20” box)

My time: 17:33 Rx

Had one unbroken set of 20 double unders - PR!! Yay! Other than that, the box jumps just kill my time. Still, this was a good workout!!

Deadlifts (de-loading week)

5 @ 85
5 @ 110
3 @ 130

we used the snatch grip for these today - felt a little odd, but it was nice to do something different.

Weak!

Woke up sick this morning - super nauseated. Went to the gym anyway because I'm always nauseated. But this is something more than my usual every day nausea. During the warm up I had to run to the bathroom and throw up a little. I think food poisoning may be the culprit. Stayed and did the workout, and managed not to puke any more. I'm still feeling horrible now, but at least I got in a workout. I would love to do this one as Rx - but I was just too weak today!! Whatever this is, I hope it passes in a hurry!


3 Rounds for time of:

5 Power cleans (Men 185 lbs, Women 125 lbs)
5 Front squats (Men 185 lbs, Women 125 lbs)
5 Jerks (Men 185 lbs, Women 125 lbs)


My time: 5:19, w/ 85#

Fun Friday!

WOD:

Row 2K

My time: 9:36.3

I wanted to beat B's time but I wasn't sure what it was, because she rowed while I was bench pressing so I didn't see her time. Turns out she beat me by 9/10 of a second!

Running WOD: 400/200/400/200/400 with a minute rest between each.

I wrote down my times and then proceeded to leave them at the gym. My total run time was 12:18. Horribly slow, but was giving it all I had.

Wendler Bench Press:

warm ups: 5/5/3 @ 35/45/55
work sets:
5 @ 70
3 @ 80
3 @ 90

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.

My time: 20:02 (Well, obviously not Rx!!)
Kipping pullups and used 2 abmats for HSPU

Tough workout. Had a blister that tore, but no biggie. I'm ready for FUN FRIDAY!!!

Wendler Back Squats:

warm up sets
5 @ 75
5 @ 95
3 @ 110

work sets
5 @ 140
3 @ 160
3 @ 175

More running...

For time:

Run 800 meters
30 Snatches
Run 800 meters

Post load and total time to comments.

My time: 18:39, 55#

My running is just ridiculous. My first 800 was 5:15. Of course, I guess that's not horrible "for me" - its a 10:30 mile. I know that's abysmally slow, but for me not bad. I just feel so sluggish. I'm sure it's last week's food and stress and lack of sleep doing me in. But, the fun part of this WOD was the snatches. They just felt great and I think my form was pretty good on most of them. I did full squat snatches rather than power snatch - which was an option.

And, our strength today was squat snatch, 1 lift every min for 15 min. I stayed with 55# throughout, to work on my form.

Observations on Obesity

One does not need to look far these days to notice the astounding number of grossly obese people in our population. I don't understand how a person goes from just a few extra pounds to huge rolls of billowing fat, bursting at the seams of their clothes, limiting their range of motion and making it difficult to breathe. How do you just give up and accept that as your state of being? How do you cross that line?

Last week during my vacation, I allowed myself some "conventional" foods and a little extra alcohol. After all, it's vacation. Time to let loose, indulge a little. I figure I might pick up a couple of pounds, but I'll take it right back off as soon as I return to my reasonable, normal eating habits. I would never let it get past that - just a week of indulgence is plenty! Just a couple of pounds is manageable and easy to take off.

My husband was recently in the hospital, and I noticed that about 80% of the staff (nurses, orderlies, etc.) were obese. These people are trained in how to care for the human body, but the information seems lost on them.

One lady in the admissions office was so obese, her eyes were squished almost shut from the fat on her face. It made me sick and sad and astounded that someone could get up day after day after day and accept that as "normal". I watched as she paid for a pizza delivery of about 10 pizzas, and the rest of her obese co-workers came up to retrieve it. I don't understand it how you look like that and continue to eat the very things that are making you that way. I wanted to jump up and scream "DON'T EAT THAT - IT'S KILLING YOU!!!" But I kept my mouth shut and just felt sad for them.

Sad...because it's so easy to eat right and exercise. Sad because they don't care enough about their own well being to change a few simple things and better their lives - heck extend their lives! I know for someone that big it would be a long process to get rid of the fat, but anyone can do it. Anyone can choose to eat the right things and exercise. I just wonder why they don't. I wonder how they came to a point of acceptance with being the size of a Smart Car.

I wonder if there will ever come a day in our society when this trend begins to reverse itself? I certainly hope so. I try to set an example with my coworkers, and there are a couple of people who "get it". Even if just one of them gets it, it's worth them laughing at me when I reject the donuts and brownies.

Good health is there for the taking, if only people would open their minds and make the right choices!
******************

WOD:

run 800 m
30 muscle ups
run 800m

(I subbed 45 pull ups and 45 hspu, split into 3 rounds of 15 each)

My time: 24:30

wendler deadlift - max set of 5 @ 200

Vacation Gone Bad

Ugh. So, my vacation turned out to be a stress filled week, despite my best efforts to drown away reality in a sea of beer, frozen tropical beverages, and un-primal fare. Won't go into huge details other than to say I MISSED CROSSFIT.

I realized mid-week how grounded CrossFit keeps me. It is an hour a day of sanity. Yes I just said that. At CrossFit, I cannot afford to focus on anything other than the workout. It is a place for me to check my troubles at the door and just be physical for a while. Some days this is harder than others, but I realize now how important it is for me to have this one hour a day to scream and push and pull and jump and run and give 100% physically.

Today's WOD

For time:
Run 800 meters
30 Clean and Jerk
Run 800 meters

Post load and total time to responses.

My time: 22:27, 85#

I was last. I was super slow. Results of stress, insomnia, poor eating and drinking. But I thoroughly enjoyed every second with that barbell in my hands. With every clean, every jerk, every step of running I could feel the tension and stress leaving my body, if only for a while.

TGIF!

10 Rounds for time of - OR - AMRAP in 15 min of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

My rounds in 15 min: 7 + 1 c&j

A nice end to a tough week. I'm so sore from kettlebells yesterday. I love it!!! I figured I would be able to get 7 rounds on this workout in 15 min and I was pretty accurate. When we did it last November, I did 10 rounds in 22 something.

Wendler Back Squats
5 @ 75
5 @ 95
5 @ 110

5 @ 120
5 @ 140
5 @ 160

Didn't go for more than 5 on the 160 today, saving my energy for the WOD

Clean & Jerks:
5 @ 65
3 @ 75
2 @ 85
1 @ 95
1 @ 100
1 @ 105

My Kind of WOD

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

Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sit-ups (feet anchored, abmat, non-mil)

My time: 12:59 Rx

I love this WOD! Love Kettlebells. Love Sit-ups. Love it! I did the first round completely unbroken. The round of 40, I did 17 and then 23 on the KBS (?!), then on the 30, I broke it up I think 15 & 15. The rest were unbroken. Had a couple rest stops in the sit-ups to adjust my abmat, which cost me some time. I was trying SO hard to catch up to Andy, but finished 10 seconds slower. Anyway, I totally loved this WOD and it felt awesome to push myself.

Wendler Bench Press:
5 @ 35
5 @ 40
5 @ 45

5 @ 65
5 @ 75
10 @ 80

Cardio Blast!

5 Rounds, each for time of:

500 Meter row
Rest 5 minutes between each round.

My times:

2:11.6
2.17.7
2:14.0
2:12.1
2:20.1

Running WOD - 1 min rest between each interval:

400 m 2:00
200 m 0:55
400 m 2:15
200 m 0:55
400 m 2:12

Slow day for me on both running and rowing. Felt good though!

Not So Chipper!

Ugh...this is one chipper I don't ever want to see again. It was just brutal to the point that the Double Unders were a relief! And anyone who knows me knows I'm horrible at double unders.

15 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
30 Toes to bar
15 Dumbbell thrusters
30 Box jumps (Men 24” box, Women 20” box)
15 Muscle ups (Sub: 15 HSPU, 15 KBS men 70#, women 45 #)
30 Burpees
15 Dumbbell squat clean to thruster (clusters)
30 Double unders

My time: 26:44, rx weight
subbed as noted above for muscle ups

I went into this thinking it would take a minimum of a half hour. So I should be happy, right? WRONG!!! The weight of these dumbbells was just a tad much for me today. I mean, I know I did them, but I seriously contemplated taking a DNF somewhere around the 2nd "cluster". I kept promising myself "on the next rep you can just do a thruster". But when you're putting the dumbbells down every single time, you've might as well squat clean them anyway, right? Yeah...so I did. Very tough WOD!

Wendler Deadlifts

Upped my training max to 220 this week

Warm ups @ 40% 50% and 60%
5 ea @90 & 110
3 @ 130

Work sets @ 65% 75% and 85%

5 @ 145
5 @ 175
10 @ 200

I royally screwed this up somehow. These loads I lifted were nowhere near what they should have been - I went a bit heavier than I should have. (should have done 145, 165 & 190. As my dad used to say: I'm too poor to pay attention! Ha!

"Fran"

21-15-9

Thrusters (65 lbs)
Pull ups

My time: 11:26, Rx

Slowest
Fran
Ever!

I was feeling every bit of bad nutritional choices I have made in the past few days. Beer & Pizza, Ice cream, more beer, sausage rolls. Yeah...I know. What was I thinking? I'm back on track today, strict Primal. I can't believe how poorly I did on this workout today. Way too much resting, way too much breathing and gasping for air.

Wendler Shoulder Press:
warm ups: 5 ea @ 35-40-45
work sets: 5 ea @ 55-65 and 4 @ 70
Felt really weak this morning. Should have been able to get 5 reps at 70.

“Andrewski”

Birthday WOD for Andy. Not sure why he had to go for the year he was born instead of his age on the snatches. But, I have to admit it was a good workout, even scaled!

For time:
6 Muscle-ups
2400 Meter run
73 Hang power snatch (Men 75 lbs, Women 55 lbs)

My time: 25:53, modified


Subbed 12 pull ups and 12 ring dips for the muscle ups. Scaled to 42 lbs on the snatches. I've been scaling a lot lately and I'm just listening to my body. Not going to feel guilty about it or any of those head games. Just doing what I've gotta do! I'm still getting an excellent workout.

Wendler back squats (deloading)

5 ea @ 75-95-110

CrossFit Jenks Pool Party tomorrow at my house! Should be a good time.

TGIF!!

“2-fer-1s”

When I was a kid (back when you could roam around for miles and not worry about murder and rape and all the bad stuff going on today) my sisters and I would hang out with our friends all day going wherever we wanted to go, doing whatever we wanted to do. A lot of times we would take a walk to Dixie's, the local "five & dime" (to those of you who have never experienced these old family run stores, you missed out!). Dixie's had everything from hardware, to dishes to greeting cards and then some.

But we weren't there for any of that stuff....we were in it just for the candy.

Mostly we went for what we called "2-fer's", that is two pieces of candy for a penny! The more candy you could get in your little brown paper sack, the better. Spend a quarter and you've got 50 pieces of yummy, sugary, chocolatey goodness to last you a day or two, depending on your sugar addiction and self control.

So when I saw "2-fer-1's" posted along with the word Wallball, I was more than a little afraid. As we know, in CrossFit, rarely is anything a freebie, or any easier than normal. And of course these 2-fer-1's were incredibly challenging, especially to the uncoordinated, such as myself.

I repeatedly told myself throughout the WOD "do one more and you can just go to regular wallball shots...just do one more". And that false promise to myself somehow managed to get me through the entire workout doing 2-fer-1's.

What IS a 2-fer-1 wallball, you ask? Well, if you're a CFJ member and you went to class today, you know. For the rest of you, it is a wallball shot with an extra squat thrown in BEFORE the ball bounces back off the wall into your hands. Takes some coordination, for sure. Oh, and they're not nearly as sweet as 2-fer-1 candy!

WOD
3 rounds for time of:

50 Double-unders
25 Wallball , (Men 20 lb ball, Women 14 lb ball)

My time: 19:58 Rx-ish
(I had a couple of "regular" wallball shots by accident, just because my second squat wasn't deep enough...but the effort was definitely there!!)

warm up:
1 min double unders: 25
2 min push ups : 31
2 min sit ups: 61
Max set pull ups: 9
Dips – just practiced

Wendler Bench Press (deloading)
5 ea @ 35-45-55

Squat Snatch

Started off the morning with squat snatches, one every 2 minutes for 20 minutes, or if you were going light and working on form, 1 every minute for 20 minutes. I went light and worked on form, so I did 20 lifts at 55 lbs. Had about 3 that felt perfect. Such a technical lift, but when you nail it you know it!

Then, this cruel little WOD:

3 Rounds for total reps of:

Each round is exactly 5 minutes:

400 Meter run
30 Box jumps (Men 24″ box, Women 20″ box)
Max rep squat snatch (Men 135 lbs, Women 95 lbs)

Rest 1 minute between round

Score is total # of squat snatches.

My score: 13 Squat Snatches, using 55 lbs

On box jump #18 in round 2 I started doing step-ups rather than jumps because it's faster for me and I wanted to get the benefit of the lifts in, as well. This strategy worked for me, in that I was able to get a decent number of lifts each round. I would have had one more lift, but my very first one in the first round, I accidentally did a power snatch, and didn't squat it. Oh well, it was exercise!!!

Another fun one...

As many rounds as possible in 12 minutes of:

5 Handstand push-ups
10 Pull-ups
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My rounds: 4 + 4 plu

This WOD was fun! My grip started to go in the 3rd round of kettlebells, and my pull ups were slow, but it was still fun. I always enjoy kettlebells. I was particularly proud of my efforts today on HSPU. I am still doing modified with two abmats, but I touched my head to the abmat every single time today! That's progress for me!

The warm-up was a good variety this morning. Agility drills, OHS with the bar, hang power snatches and then a drill with presses. 65 lbs for women, as many strict shoulder presses as you can do, then into push presses, max out on those and then push press, max out on those. I got 6, 6 and 4. Meh...not horrible but certainly not anything incredible.

Wendler Deadlift (deloading)
5 @ 85
5 @ 110
5 @ 130

“Elizabeth”

21-15 & 9 rep rounds for time of:

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

My time: 19:01, Rx*

*I used the Rx weight of 95 lbs on the squat cleans and I was doing ring dips. My ring dips start out with decent depth, though not completely "legit" (I'm working on it!), but they end up being about an inch and a half depth by the end.

We have previously had this "as Rx" at 85 lbs. This heavier weight of 95 on the squat cleans really slowed me down. I can do a 95 lb squat clean no problem...not anywhere close to a PR weight for me. But stringing that many of them together really takes the wind out of my sails! Squat clean is actually one of my favorite lifts. I had two lifts in the workout that didn't feel solid. One I had the bar out too far in front of me and it pulled me forward onto my toes. The other, I just had a funny grip and didn't release it properly and the whole lift just felt awkward. No misses, though, which is awesome!!

Wendler Push Press, deloading week:
5 ea @ 35-40-45

We also did Split Jerks for a strength component today:
rep scheme: 3-3-3-3-3
my loads: 65-75-80-85-90

“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: 75 lbs - no fouls

So, I looked this up to compare to the one other time I've done it. That was on December 24, 2009. I used 42 lbs for the 15 & 12 and then 52 for the 9 reps. So, today is a 20+ lb PR for me! I was going to go lighter and, my dear friend B encouraged me to do 75 lbs. I'm so glad she's pushing me again. I swear I get stronger and faster with her around!

Back squats were tough this morning. I feel like I'm getting weaker on them, but I guess it's just like racing, you gotta trust your tires! I'll trust the system, the coach, the method...we'll see eventually if I'm getting stronger.

Wendler Back Squats

warm up sets:
5 @ 75
5 @ 95
3 @ 110

work sets
5 @ 140
3 @ 160
2 @ 175

TGIF!!!!

Fun workout!

3 Rounds for time of:

400 Meter run
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
20 Toes to bar

My time: 20:29*
*rowed 500m each round instead of run due to lightening/rain

I really enjoyed this workout for some reason. I was feeling really strong and full of energy this morning.

Wendler Bench Press

warm ups:
5 @ 35
5 @ 45
5 @ 55

work sets:
5 @ 70
3 @ 80
5 @ 90

“Stowers”

6 Rounds for time of:

15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
7 Power snatch (Men 115 lbs, Women 80 lbs)
9 Ring dips

My time: 19:35, scaled to 55# on snatches

This workout was just as tough as I thought it would be! I figured 30 minutes. Had I gone as prescribed on the weight for snatches, it would have been every bit of 30 minutes. Oh, and my ring dips sucked...

However, it was a great workout, and once I recovered (about an hour later) I felt awesome! This is one of those "I love CrossFit" days for sure!!

“Diane”

Three rounds, 21-15- and 9 reps, for time of:

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

My time: 8:42, Rx weight, but modified HSPU - head to 2 abmats

Really need to work on HSPU. Need to learn how to kick out of a headstand. My head touched the abmat the majority of the time on the 15 & 9 rep rounds, but for some reason on the 21 I was hesitant, and Breck had just lectured us on "really" getting to our target. I failed on that one!!

Deadlifts felt good today, though I was unable to do them unbroken in the workout. So close...

Wendler Deadlifts:

warm up sets
5 @ 85
5 @ 110
5 @ 130

work sets
5 @ 160
3 @ 185
9 @ 205

Feeling stronger but I won't know until we try a 1 rep max again...hope this is working!

More Chest-to-Bar

As many rounds as possible in 15 minutes of:

200 Meter run
7 Dumbbell thrusters
7 Chest to bar pull-ups

My rounds: 4 + 3 thrusters

I chose 25 lb dumbbells, and did chest to bar pullups. They slow me down more so than regular pullups because I have to re-set between each one. Well, I did have some "two consecutive" sets. Whoop! :)

Wendler Shoulder Press

5 @ 35
5 @ 40
3 @ 45

5 @ 55
3 @ 65
5 @ 70

TGIF!

Took the day off to spend with my husband for our 5th anniversary, but like a truly addicted CrossFitter, I got up at 4:30 am and went in to work out! ;)

5 Rounds for time of:

20 Box jumps (Men 24” box, Women 20” box)
10 Push press (Men 115 lbs, Women 80 lbs)

My time: 8:11, scaled to 65 lbs and stepped the box jumps

My body just needs a break! I listened to it this morning and scaled down.

Back squats were tough and I only got two reps on my max load of 170. Of course this was using the Wendler method, but I don't have my numbers written down.

Highs & Lows

One thing I've learned in 3+ years of CrossFit is that you're going to have highs and lows. Peaks & valleys That's just the way life is. Sometimes everything is just right. Nutrition, sleep, mindset are all great and working together and you feel strong and fast and you're setting PR's or at least feeling accomplished at the end of a WOD.

And then there are those times when you feel weak, you feel less than 100% mentally or physically, you had a setback with your nutrition, or you slept poorly, and you feel it for days in your workouts. It happens, and you just move on. Can't let it get you down.

Today was a valley for me. My shins and ankles are absolutely killing me from the double unders yesterday and running was pure torture. I was slower than last week on our running WOD, but I got through it. Bench press wasn't a big deal, really, but I only got 4 reps on my max set.

But the up side is, I know if I'm in a valley right now, there are peaks ahead!!

WOD:

3 Rounds for time of:
5 Muscle ups
10 Burpees
15 Kettlebell swings (Men 70 lbs, Women 45 lbs)

My time: 13:25, subbed 10 Plu & 10 Ring dips for muscle ups. Rx KB weight

Running WOD

400m 2:03
200m 0:55
400m 2:07
200m 0:53
400m 2:03

Total run time: 12:03

Wendler Bench Press

warm up sets:
5 @ 35
5 @ 45
3 @ 55

work sets
3 @ 70
3 @ 80
4 @ 90

Great workout this morning!!

Very tough cardio workout this morning, but I needed it! I wish I was better at double unders, but there was a day when I had decided I'd "never be able to do them" and I managed 275 of them today, so there!! :)

As many rounds as possible in 20 minutes of:

100 Double unders
400 Meter run

My total: 2 rounds + 75 doubles

Strength today was FUN! We did the Thruster Ladder that they are doing at Regionals. Of course, I had to modify. The Regionals WOD starts with the women's weight at 105. Uh, yeah, not so much. Still, it was a great workout!

Here are my loads:

65-70-75-80-85-90-95-100-105-110

I stepped out on the 110 with my left foot. I could have kept going up in weight probably a few more lifts, even though it was a foul according to the Games Standards, but I figured 10 good lifts was plenty before the WOD.

Northeast Regional Event 1 - from 2010(?)

Three rounds, 21-15- and 9 reps, for time of:

Overhead squat (Men 135 lbs, Women 95 lbs)
Chest to bar pull-ups

My time: 15:22
scaled to 70 lbs, did chest to bar pull-ups

This was a compare to workout for June 7 of last year. June 7 last year I was in Jamaica, in a bikini, probably drinking a mimosa for breakfast, so really there is no comparison! Jamaica totally wins, hands down!

The weight for the OHS in this workout is just ridiculous. I could have done it, but it would have been in sets of maybe 3 or 4 and would have taken me at least a half hour. In the interest of time, sanity, and not ruining a shoulder I scaled to 70 and still got a really good workout.

Wendler Deadlifts:

warm up sets:
5 @ 85
5 @ 110
3 @ 130

work sets:
3 @ 150
3 @ 170
10 @ 190

Still not loving this Wendler method. I just feel rushed and frustrated with it. Is it making me stronger? Maybe...probably. We'll see at some point. Not sure if I've ever done 10 reps at 190 before, so I guess that's something. I don't know at what point in the program we actually try a 1 rep max. Hmm...

2011 CrossFit Games Regional Workout 6

For time:

Row 20 calories
30 Burpees
Two-arm dumbbell ground-to-overhead, 40 reps (Men 45 lb dumbbells, Women 35 lb dumbbells)
50 Toes to bar
100 foot Walking lunge with 45lb plate for men and 25 lb plate for women held overhead
150 foot Sprint

My time: 23:36 w/ 25lb dumbbells (pretty sure this is what was written on the whiteboard)

TOUGH workout. Holy moly!!! The thing that ate up my time was not the burpees, but the dumbbells. Toes to bar took a while, but simply because my grip was gone after about 20. I have nothing but the utmost respect and admiration for anyone who did this in the regionals with those prescribed weights. Crazy fit, they are!!

TGIF!

Seriously, I'm SO thankful today is Friday!! Even though I didn't work out on Monday, I am just beat from this week's workouts. And yet, somehow I managed to pull off a small PR today on this running workout! It was 100% mental - the things I said to myself during the run made the difference.

Running WOD

400 m 1:47
200 m 0:50
400 m 1:54
200 m 0:49
400 m 1:57

total time 11:17
total run time 7:17 PR of 3 seconds (Previous PR was 7/30/10)


Strength today was Wendler deadlifts

Warm up sets:
5 @ 85
5 @ 110
5 @ 125

Work sets:
5 @ 140
5 @ 165
11 @ 185

(I think those are right. I'm sure the last work set is right but the others...my memory is a fog!)

And then, the WOD:

3 Rounds for time of:
25 Burpees
50 Sit-ups

My time: 18:14

This took me forever! During the first set of burpees, I had major issues with being light headed but I just pushed through. Round three, during the burpees, I really thought I was going to throw up...I could feel it coming up the back of my throat. I just choked it back down and kept going.

What a TOUGH morning this was, but it was all worth it when I realized I had a small PR on the running. It's the little things...

TGIF!

“Nicole”

As many rounds as possible in 20 minutes of:

400 Meter run
Max rep pull-ups

My score: 5 rounds + 51 pull ups

I was only 5 pull ups shy of my PR today. And now that I reflect, I was running so slowly - if I had run faster I could have easily hit a PR today. I've got to get my mind right with the running. I know I can run faster than I have been, but when I'm out there in the middle of it, I have a tough time making myself just push harder and gut it out. Must work on this weakness!!!

Wendler Bench Press

warm ups: 5 @ 35, 5 @ 45, 3 @ 55
work sets: 5 @ 65, 5 @ 75, 7 @ 80

“J.T.”

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

My time: 14:07, mod hspu & shallow ring dips

My best time on this workout so far, but since I'm not doing it Rx I hesitate to call it a PR. Sounds silly. Ha ha!

Wendler Back Squats today:

warm ups:
5@70
5@90
2@ 110

Work sets:
5@125
5@ 140
5 @ 160

(I think those numbers are right. Memory loss is a terrible thing!)

Busy day at work...no time to blog much. Just wanted to get this written down.

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:

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

My time: 8:22
scaled to 155 on DL and 20" box jump

I'd still be there if I had tried to do this as prescribed. Wow. Anyone who can do this as prescribed is amazing.

I'd like to blog more today but for some reason Blogger is not cooperating...it's acting really weird. So..I'm done.

TGIF!

Finally made it through to Friday! I am so in need of an extra rest day. I'm looking forward to just relaxing this long weekend with my husband out by the pool. It's been way too long!

WOD:

As many rounds as possible in 12 minutes of:

5 Handstand push-ups
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24” box, Women 20” box)

My rounds: 5 + 8 KBS, everything Rx except HSPU not full depth

Strength today was Wendler Back Squats (deloading week)
5 @ 70
5 @ 90
5 @ 110

And we did the 400-200-400-200-400 running thing. I left my paper at the gym with my times on it. I think my final time was 12:08. So, minus 4 minutes of rest puts my time at 8:08. Slow. Slow. Slow. I'm having some pain in my right ankle, the last few times I've run. I really think it's time for some new running shoes or new orthotics, because I can feel it - it's just an over-pronation issue.

**************
Recipe time!!

I just finished off my last "mini breakfast quiche" for the week. I made them on Sunday and brought them to work for my breakfast all week long. Super easy and delicious! If you are paleo and don't do dairy, I'm sure you could modify them to exclude the cheese and cream. Perhaps add a couple more eggs.

Here's what they look like:

Mini Breakfast Quiche

6 Jumbo Eggs
1/4 cup heavy cream
4 oz Irish Cheddar, shredded (by weight)
1/2 carton sliced button mushrooms (think the cartons are 8 oz)
2 cups raw spinach, chopped
6 slices hormel uncured bacon
1/2 c diced white onion

Preheat oven to 325° Grease a regular size 12-muffin tin and set aside.

Cook bacon in skillet until crispy. Cool and crumble bacon into bits. In 1Tbsp of the bacon grease, saute onions, mushrooms and spinach. Drain off any excess liquid after veggies are tender. Mix veggies and bacon together in large bowl and allow to cool slightly. Add shredded cheese and toss to mix. Divide mixture evenly among muffin tins.

Mix eggs & cream and blend well. Add to muffin cups on top of veggie mixture. Cups will be about 2/3 full.

Bake for 17-18 minutes. Cool and store in a sealed container in the refrigerator.

Two quiches are plenty for a filling breakfast. Just reheat in the microwave for about 30-45 seconds and enjoy!

Each quiche approx:
125 calories
9 g fat
1.5 g Carb
8.5 g protein

Blah!

10-20 & 30 rep rounds for time of:

Burpees
Pull-ups

My time: 14:59

Pick two of the elements of CF that I am the slowest at, combine them and make them the WOD. And, there you have it. Of course, I finished last today. Of course. And if anyone finishes slower than that, I'll never know because I doubt they'd post their time on the CFJ website. Just let me think I'm last. Ha ha!!

Strength today was Wendler Bench press (deloading week...so, light)
5 @ 35
5 @ 45
5 @ 55

I'm excited for our people going to regionals this weekend! Good luck to them all. I hope they make it to the games!!

“DT”

5 rounds for time of:

12 Deadlifts (Men 155 lbs, Women 100 lbs)
9 Hang power cleans, (Men 155 lbs, Women 100 lbs)
6 Push jerks, (Men 155 lbs, Women 100 lbs)

My time: 14:34, 85#

Looking back at my notes for the last time we did this (9/23/09) I am glad I scaled from the beginning. Last time I tried RX and made 4 reps and had to drop weight, costing me time. Anyway, all the lifts felt pretty good today, although I noticed a few form issues with the hang power cleans. I'd much rather do a clean from the floor. I'd much rather do a squat clean. But that's just a preference...I don't get to write the WOD's. ;)

Tried to avoid the hook grip because I'm wanting to get over this tendonitis in my thumbs. But mid way through the WOD I had to use it. There was just no way of getting through it without using the hook grip.

Stength today was clean and jerk, or really more "your choice" of ground to overhead....squat clean, push press, power clean, push jerk...whatev. I chose squat cleans and push jerk.

rep scheme: 1-1-1-1-1
my loads: 65-75-85-95-100

Toes Through Rings

Something new to challenge my body and mind. Just what I needed. Ha ha! Toes through rings is just what it sounds like. You are hanging from gymnastics rings, and you swing your legs up, preferably keeping them straight, and put your toes through the rings. Breck thought it was easier than toes to bar, but I felt like I was way more winded with these. Could be just me.

WOD:

21-18-15-12 & 9 rep rounds for time of:
Toes through rings
Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time: 16:14, Rx

Strength today Wendler was Deadlifts (deloading week):

5 @ 85
5 @ 105
5 @ 125

*****************
Here's an easy dinner recipe we had last night. It fits with just about any healthy way of eating. It's primal, it's paleo, and I'm sure it would fit in the Zone somehow if you wanted to count blocks:

Spicy Confetti Fish

Place tilapia fillets in a baking dish that has been sprayed with olive oil. (Get a Misto Olive Oil Sprayer if you don't have one!!) You can use any light flaky fish, such as orange roughy, flounder, sole...catfish would probably be ok too.


Then, mix the following ingredients together in a small bowl:

1 1/2 Tbsp Montreal Steak Seasoning
1 1/2 Tbsp Olive Oil
2 Tbsp Lemon Juice
1 small Red Onion - diced
2/3 c diced tomatoes
1 small can black olives - diced (can use the pre-chopped...they are just smaller cuts)
1-2 jalapeno peppers - chopped (You can use either fresh or pickled jalapenos, though fresh tastes better.)

Spoon this mixture over the fish.



Bake at 375° for about 20-25 minutes, or until the fish is flaky in the center of the fillet.

Snatch Pull

Started with Wendler Shoulder Press today. It is "deloading" week, so no heavy loads:

5 @ 35
5 @ 40
5 @ 45

Then our Strength WOD was "snatch pull".

5 @ 55
5 @ 65
5 @ 70
5 @ 85
5 @ 85


WOD:

5 Rounds for time of:

7 Power snatches (Men 95 lbs, Women 65 lbs)
15 Push-ups (Hands released at the bottom)

My time: 10:00 Rx

Started to scale to 55 because of pain in hands. I have major tendonitis in my thumbs, of all places, from using the hook grip so religiously. I didn't scale, and didn't use the hook grip and felt just fine!

"Grace"

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

My time: 7:28 Rx

This was slow. But, for the 95 lb weight, this is a PR for me!! I left the gym feeling bad that I was so slow. I thought I had done 95 lbs last time, back in January, but it was only 85 lbs. Since coming to Jenks we have always used 85 lbs, until now. The new WOD books show 95 as Rx for women, so that's what we're doing. I'm cool with that. Just gotta get faster!

Anyway, I was going back through all my records for Grace and here's my history:

At CrossFit Jenks
1/19/11 - 5:32 @ 85 lbs
8/4/10 - 5:03 @ 85 lbs
2/12/10 - 4:39 @ 85 lbs
12/9/09 - 4:34 @ 85 lbs (this is what I've been calling my PR...)

At Health Zone/MPCF
9/3/09 - 7:52 @ 95 lbs
6/10/09 - 10:39 @ 95 lbs
3/31/09 - 15:48 @ 95 lbs (Complete with temper tantrum about what a ridiculous workout this was. Yet, somehow it became my favorite. Ha ha!)

*
Strength today was Back Squats, Wendler method

warm up sets
5 @ 70
5 @ 95
3 @ 110

work sets
5 @ 135
3 @ 155
4 @ 170

TGIF!!!

“Cindy”

As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

My rounds: 12 even
One round less than my PR...darn it!!

Running WOD:

400m - 2:04
200m - 0:55
400m - 2:08
200m - 0:56
400m - 2:10

(1 min of rest between each run.) Super slow today. Bleh. That'll teach me to drink wine on a week night, eh?

Strength WOD: Wendler Bench Press
(screwed up my numbers today....)

5 @ 35
5 @ 45
3 @ 55

5 @ 65
5 @ 75
5 @ 85

The humidity was horrible today, so this was a total sweat-fest. I was completely soaked by the end of Cindy (which we did last). We squeezed a lot in to an hour today, and really I didn't mind. I'm there to exercise, right? ;)

Nightmare WOD

Today is Brad Harris' birthday. He chose this WOD and then didn't have Breck announce it was his birthday. So I outed him on the CFJ website. ha ha ha! I'll teach you to be sneaky!

3 Rounds for time of:

800 Meter run
“The Bear Complex” (Men 135 lbs, Women 95 lbs)

There is a 10 burpee penalty every time the bar rests on the ground.

My time: 25:05, w/ 65 lbs
ran 1 round, rowed 2 rounds

During the first 800m run I didn't care for the lightening I saw, although it was distant. Neither did I care for the rain, which was increasing from sprinkles to rain...so then I rowed 1000m the next two rounds. Brad and Andy continued to run, in the pouring rain, with lightening. No thanks. I'm so glad I didn't go heavier on this workout. It would have taken me forever!

Tough workout, and worth getting out of bed for!

Love Kettlebells!

I was happy when I saw the posted WOD. I love kettlebells and never mind seeing them show up in a workout.

As many rounds as possible in 15 minutes of:

200 Meter run
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)

My round: 4 even, Rx

Strength this morning was Deadlifts, Wendler method

warm up sets:
5 @ 85
5 @ 105
3 @ 125

work sets:
5 @ 160
3 @ 180
10 @ 200

All lifts felt solid, form felt good. Legs felt like jell-o after that last set! Woooo!!! It's nice to lift heavy and not be scared of it anymore. Still, I don't want to get carried away. As much as I'm not really loving this Wendler program, I think it's just what I need.

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My time: 28:56 Rx, PR by 37 seconds!!

We were given a 30 minute time limit on this one again. I resisted the temptation to scale, and managed to pull off a PR today. The pull-ups took me forever. Last time we did this WOD I gave myself 7.5 min for each exercise and I got to 66 pull ups. I was at 67 this time and I kept going. I knew if I could get through the push ups by the 20 minute mark, I could make up time on the situps and squats. Sit ups took longer than I anticipated, and I had 5 minutes left to do the squats. Got through them in less than 4 and they were all full range, legit squats. Felt good to actually set a PR today!

Wendler Shoulder Press:

5 @ 35
5 @ 40
5 @ 45

5 @ 55
3 @ 60
3 @ 70

TGIF!

For time:

800 Meter run
50 Box jumps (Men 24” box, Women 20” box)
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Box jumps
15 Wall ball shots
20 Box jumps
10 Wall ball shots
800 Meter run

My time: 20:24
subbed step-ups for box jumps

My knees have been just killing me for several days now. Like waking me up in the middle of the night hurting. Tendonitis I'm sure. It'll pass, like it always does. Anyway, I was going to scale the runs to 400m but changed my mind. I need to run. Box jumps, however, I scaled to stepping and I'm glad I did.

Wendler Back Squats
warm up sets: 5 @ 70, 5 @ 95, 3 @ 115
work sets: 5 @ 125, 5 @ 145, 6 @ 160

Burpees...

For Time:

20 Shoulder to overhead (Men 185 lbs, Women 125 lbs)
40 Burpees

Partition as needed, any order.

My time: 8:07, used 85#
I did all 20 overheads and then the burpees.

After the WOD I just felt like running so I ran a mile. It was a beautiful morning. Wish I had the time to go run more, but I had to get to work.

Wendler Bench Press

warm up sets:
5 @ 35
5 @ 45
3 @ 55

work sets:
5 @ 65
5 @ 70
6 @ 80

Weak today. I'm so new to bench pressing, I'm not even sure I'm doing it right. Seems like I should be able to do more weight. I think I sold out on the 1 rep max whenever we did it because 100 isn't much. Hmm...

“Isabel”

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

My time: 11:45, w/75#

I got to the last lift and MISSED it! Damn..I was just shy of my October time of 11:26 - when I missed I looked at the clock and it said 11:24. Way to go! Ha ha! Still it was a good morning and a good workout because my form felt much improved over the last time we did this WOD.

Strength today was squat snatch, 1 rep every 2 min for 10 min

45-55-55-65-65-75-75-75-75-75

“Annie”

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

Double unders
Sit-ups (unanchored, abmat)

My time: 11:49 Rx, PR by 8 seconds!

Remember the old commercial for Loving Care hair color? "You're not getting older...you're getting better!" Ha ha! Well, today I got better by 8 seconds. Better is better, eh? I'll take it!

I actually have to thank Lori for being my competition today. I saw an opening to get ahead of her, if only my double-unders would cooperate and I pulled it off!! I managed to overtake her in the round of 20 and keep the lead. I beat her by only 11 seconds, and it was fun. I never beat anyone in the 5 am class! So, yay for starting the day off right!

*****
Deadlifts, Wendler method

warm up sets: 5 ea @ 85-105-125
work sets: 3 ea @ 150, 170 and 11 @ 190

“Angela”

Yep, I'm 48 today! Thanks to Breck for a fun birthday workout. It was tough, and I was slow, but I loved it!



3 Rounds for time of:

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


My time: 19:23, Rx



I stole the pic from CFJenks website this morning. :)





Shoulder Press, Wendler Method:
5 ea @ 35-40-45
3 ea @ 55-65
4 @ 70

Back Squats!

Well, today I did the last workout of my 47th year. Monday I'll be 48. Yikes! It's just a number, right?

Today's strength was Back Squats, using the Wendler method. My 1RM is 200, so all my lifts are based on 90% of that, which is 180.

warm up sets: 5 ea @ 70, 90, 110
work sets: 5 ea @ 115, 135, 155

I maybe could have gone more reps on the 155 if it were not Friday. I'm burned out by Friday and not working at full capacity. But 5 is still respectable. I'll take it!

WOD:

As many rounds as possible in 12 minutes of:

5 Front squats (Men 185 lbs, Women 125 lbs)
10 Ring dips
20 Sit-ups (anchored with 10 lb plate behind head)

My rounds: 3 + 2 ring dips, used 95 lbs for squats

Had a few ring dips that were pretty good depth, but for the most part in this workout my ring dips were "ring dip attempts". Still, it feels better than the bar dips to me because I am learning to stablize myself on the rings and work the hollow body position far better than on the bars. I feel like I'm making progress on the rings.

TGIF!!!

Suck it up!!

Ok, so I had a bad attitude this morning. Thought I was trying to conceal it, but Brad called me out on it twice. Thanks Brad. ;)

I went through the Wendler bench press session and that kind of helped me wake up a bit, but I still wasn't feeling it. Just tired. Truthfully, burned out.

Anyway, Breck gave the option of scaling the workout to something like 25-20-15 if we didn't think we could complete the WOD in 20 minutes. And I was seriously considering it as he started the clock.

I whipped through the first 30 kettle bell swings in pretty good time, and then came the box jumps, and my negative internal voice telling me, "Scale to 20 box jumps and 10 pull ups". And no sooner than I thought it, I realized how absurd it was. I had no reason to scale. I am quite capable of doing this workout in under 20 minutes, even as slow as I am on box jumps.

Mid-way through the second round, an old favorite Beasty Boys song came on and I was all smiles and felt more energetic. It didn't help me go any faster, but it was just enough of a kick to get me through the WOD in under 20 minutes. So, this morning was a victory for me. A victory over negative attitudes and self doubt. Yay!!

WOD:
3 Rounds for time of:
30Kettlebell swings (Men 55 lbs, Women 35 lbs)
25 Box jumps (Men 24” box, Women 20” box)
20 Pull-ups

My time: 18:01 Rx

Wendeler bench press, based on 1RM of 100 lbs
5 @ 35, 5 @ 45, 3 @ 55
5 @ 65, 5 @ 70, 11 @ 75

Blurred Vision

Somehow I managed to miss the "run" part of this workout when I looked at my iphone this morning through my sleepy, blurry eyes. I was stunned when I discovered we were actually going to run a mile. Ha ha. It's like waking up in a new world every day with me.

Each for time of:

2000 Meter row
1600 Meter run

My times: row - 9:12.2, run- 10:30

In the warmup today we practiced rope climbs, hand stand walking (ha!) and muscle ups or sub for ring dips. I did ring dips, which I have to say, I'm getting a teeny tiny bit deeper on them so I'm making progress!

"Jeremy"

In honor of “Jeremy”

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats (Men 95 lbs, Women 65 lbs)
Burpees

My time: 10:09 Rx (PR by over a minute!!)

8/12/10: 11:18 Rx
3/5/09: 12:18

It's nice to set a new PR every now and then, and fun to look back at my slower times. Doesn't happen a lot these days, but it's so encouraging when it happens. I was trying like heck to beat Lori today, and I caught her on the OHS every time, but she beat me on the burpees. I claim old age as a handicap. Ha ha!

Wendler Deadlifts

DL based on 235 1rm

warm ups
5 @ 85
5 @ 105
3 @ 125

work sets
5 @ 135
5 @ 155
9 @ 180

Wendler?

We started a new thing today, I think it's called Wendler something like that...anyway, it's just a different rep scheme for different lifts where you use smaller percentages of your 1RM to gain strength over time. We did shoulder press today.

So I think my 1RM shoulder press is 85

5 @ 35 lbs (40%)
5 @ 40 lbs (ok...I forgot the percentages on these...geez)
3 @ 45
5 @ 50
5 @ 55
5 @ 60

And then we did some gymnastics stuff -pull ups, dips, hspu

And then the WOD

3 Rounds for time of:

15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
30 Push-ups (Hands released at the bottom)

My time: 10:12 Rx

Slow as death. I'm sure my drunken binge in Eureka Springs didn't help me this morning. After my impending birthday celebration this weekend, I'm gonna have to be on the wagon for a while. Whew!!

TGIF!

5 Rounds for time of:

400 Meter run
10 Handstand push-ups

My time: 15:28, mod hspu


Snatches (some squat, some power)
1 every 2 minutes for 20 minutes:
55-55-60-60-65-70-70-70-70-70

Headed to Eureka Springs for the weekend - party time!

Run!

For time:

1600 Meter run
15 Muscle ups
800 Meter run
10 Muscle ups
400 Meter run
5 Muscle ups

My time: 30:30, subbed 30/20/10 pull ups & push ups for the muscle ups

Let me just tell you how sore my quad and glutes are from yesterday's heavy back squats. I feel like I need a walker to get in and out of my car. I need hand rails in the bathroom. I'm SO sore, I don't know how I got through the warm-up, let alone the WOD today. Actually, my legs sort of went numb after the first half mile, so that was a blessing in disugise. My mile time was ridiculously slow - 10:00.

Just another day in the life of CrossFit, though. One more workout this week and I'm taking two days off. I need it. I'm going to go to Eureka Springs and drink beer with my husband. :-)

Back Squats

Our strength component today was Back Squats. Haven't done these in a while, and certainly haven't gone heavy in a LONG time. Felt good to lift heavy. I'm still chasing that 205 PR -missed again!

Rep scheme: 5-3-2-2-1-1-1
My loads: 85-115-135-155-175-195-205(f)

I'll get that 205 next time!!

WOD:

15-10 & 5 rep rounds for time of:
Back squats (Men 225 lbs, Women 155 lbs)
Burpees

My time: 11:31 Rx

Holy cow, I was toast by the time the workout actually started, and those "easy" 155 lb back squats were not so easy! This took me MUCH longer than anticipated.

Ugh!

This morning I rolled over and looked at the clock thinking it was surely time to get up and head to the gym. Oh it was that and then some. I normally wake up at 4:30 and the clock said 6:11. Yeah. Nice.

Every time my cleaning people do the dusting, they mess with the buttons on the alarm clock. I could have sworn that I verified the correct settings last night, but apparently not.

I haven't overslept in a long time. I was not happy about it. I don't like missing my workout. It throws off my entire routine for the day.

If the weather is decent maybe I'll get out and run a couple of miles after work. If not, I'll just start over tomorrow morning...

CF OPEN WOD 11.6

As many reps as possible in 7 minutes of:
3 Thrusters (Men 100 lbs, Women 65 lbs)
3 Chest to bar pull-ups
6 Thrusters (Men 100 lbs, Women 65 lbs)
6 Chest to bar pull-ups
9 Thrusters (Men 100 lbs, Women 65 lbs)
9 Chest to bar pull-ups
12 Thrusters (Men 100 lbs, Women 65 lbs)
12 Chest to bar pull-ups
15 Thrusters (Men 100 lbs, Women 65 lbs)
15 Chest to bar pull-ups
18 Thrusters (Men 100 lbs, Women 65 lbs)
18 Chest to bar pull-ups
21 Thrusters (Men 100 lbs, Women 65 lbs)
21 Chest to bar pull-ups

My total reps: 53
(got through the 12 thrusters and 5 pull ups in that round)

So...
It's done.
I'm finished with the Open.
Or, rather, it's finished with me.

I've enjoyed the entire experience and learned to push myself beyond my own expectations. I am slowly learning not to put restrictions on myself. I did not want to take a score of 3 for this workout, so I figure out those chest-to-bar pull ups and got way more reps than I thought I would. I feel successful and victorious. And although I am nowhere near the top 20 in my age group, I'm still on the board!

The only element they posted this year that I was unable to do was a muscle up. I didn't make it that far into that particular workout, but if I had, I would have tried like crazy to get one that day!

So, I'm looking forward to next year, and I hope they have the same format. I loved competing!

TGIF!

For max reps:
3 Minutes of rowing (calories)
1 Minute rest
3 Minutes of burpees
1 Minute rest
3 Minutes of box jumps (Men 24” box, Women 20” box)
1 Minute rest
3 Minutes of pull-ups
1 Minute rest
3 Minutes of double unders

Athletes choice on order of exercises.

My total, as Rx: 177
Row cal 32
Burpees 29
Box jumps 36
Pull ups 26
Doubles 53

Run:
400m
200
400
200
400

rest 1 min btwn each

total run time: 12:34 (s.l.o.w.)

More Cleans?

We have done some kind of clean every day this week. Well, not Monday I guess, but still. I'm battered and bruised and sore. I'm ready for a day off!!!

3 Rounds for time of:

10 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
15 Ring push-ups

My time: 9:09, Rx weight
subbed DB push ups for ring push ups (after 8 really wobbly, pathetic looking ring push ups)

Decided to gut up and do the prescribed weight. Not a problem. Figured the push ups would be the easy part. Not so, not for me anyway. But I managed to get through it in less than 10 minutes so, eh, I'll take it.

This morning's strength was presses, 3 sets of 3 each, shoulder press, push press and push jerk.
my loads:
sp: 55-65-70
pp: 75-80-85
pj: 90-95-100

went kind of light for what my PR's are on these. I am just worn out from the workouts this week and feeling some tendonitis in my right elbow. One more workout and I get a couple of rest days!! yay!!

CF Open WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (Men 145lbs, Women 100 lbs)
10 Toes to bar
15 Wall balls (Men 20lbs to 10′ target, Women 14 lbs to 9′ target)

My total: 6 rounds, 5 Cleans, 2 Toes to bar = 187 reps

Totally pleased with this. A little frustration with my grip and my left shoulder on the toes to bar, but I did the best I could do and pushed through. Breck was judging me and, being the awesome coach that he is, he is also a great motivator! I wanted to give up in that last round but he yelled at me and pushed me and told me to suck it up, and I got those last 7 reps!! I have to say it felt pretty good!

This whole CF Open has been a good experience for me. It has taught me to push myself a little harder than what I think is 100%. In other words, I've spent a lot of time in CrossFit thinking I'm giving 100% when truly it's about 90%. So, I have more in me...I just need to gut up more often; dig deeper and push harder!

The Games website also posted the 11.6 WOD last night, and I felt pretty doomed after reading it. It's a thrusters and pull-ups ladder, with the pull-ups being chest-to-bar. Bummer for me because I've never been able to do a chest-to-bar...

UNTIL THIS MORNING!!!!

Yep, that's right! I got my first chest-to-bar pull-up during the warm up. Actually I did two of them. So there is hope for me to get some reps in WOD 11.6 next week after all!

What a great morning!!

Clean & Jerk

Strength today was one of my favorite lifts: clean & jerk. We practiced the split jerk, and I really prefer just a push jerk. However, I just automatically did a split jerk on several of the lifts. Go figure. Anyway, I need some work on form on the Jerk. I've actually jerked I think 135 lbs before (from a rack), but today couldn't hit 125.

Mental...it's all mental!

Rep scheme: 1 lift every 2 min for 20 min
My loads: 65-75-80-85-95-105-115-125(f on clean)-120-115-115(f on jerk)

WOD:

21-15 & 9 rep rounds for time of:
Squat clean (Men 95 lbs, Women 65 lbs)
Push press (Men 95 lbs, Women 65 lbs)

My time: 12:32 Rx

Fun workout, but I was wiped out after the warm up! Whew!!!

HQ will be announcing the last two Open WOD's this evening! I'm excited to see what they are. Hoping for kettlebells and really anything I can actually do.

Squat Snatch

Strength today was Squat Snatch
1 rep every 2 min for 20 min

45-55-60-65-65-70-75-80-85-90(f)

WOD:

3 Rounds for time of:

400 Meter run
5 Handstand push-ups
10 Ring dips
15 Push-ups (hands released at the bottom)

My time: 15:58, mod hspu (not full range) ring dips not full range either

Run

Got out for a short 2 mile run this afternoon. Weather was warm but super windy. I was slow, but wasn't trying to go fast...just wanted to run a bit. Felt good!



Run Time: 22:43
Stopped Time: 0:00
Distance: 2.05 miles
Average: 11:05 /mile
Fastest Pace: 8:17 /mile
Ascent: 174 feet
Calories: 264

TGIF!

Almost forgot to blog today. Actually I almost didn't even work out today. I was so sore when I woke up, I could hardly reach over to look at the phone and see what the WOD was. By then I was awake so I figured I might as well go give it my best shot.

"Karen"For time:

150 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time: 12:11 Rx

Strength was Deadlifts today:

3 ea @ 105, 125, 135, 150, 165, 175, 190

Pull Ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

My total complete rounds: 10
after round 10, I praticed with sets of 5 up to round 16 when the guys finished

Today's strength was power cleans

warm up sets: 5@55, 4@65, 3@85 2@95

work set: 1 lift every minute for 20 minutes
my load: 100 lbs

CrossFit Games Open 11.4

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

60 Bar-facing burpees
30 Overhead squats (Men 120 lbs, Women 90 lbs)
10 Muscle-ups

Post rounds and reps completed to responses

My total points: 70
(60 burpees, 10 OHS)

I had two no-rep OHS, but pushed the entire way. I think I might have had like 30 seconds of rest the entire workout. None of the rest was during the burpees...I never broke stride on those, just a steady pace. Left me with 3 minutes for the OHS. In hindsight should have worn my lifting shoes for this one. Might re-try on Saturday, depending on how Friday night goes.

“Jessica”

For time:

88 Sit-ups (abmat, unanchored)

then

3 rounds of:
23 Toes to bar
4 Muscle ups
12 Handstand push-ups

My time: 22:36Modified HSPU, subbed 6PLU & 6Ring Dips for MU

Warm up today was running. I'm back where I was 3 weeks ago...10 seconds slower. Feels like my legs are made of cement.

400m 1:56
200m 0:51
400m 2:04
200m 0:53
400m 2:08

total time w/rest: 11:52
total run time: 07:52

“Nancy”

5 rounds for time of:

400 meter run

15 overhead squats (Men 95 lbs, Women 65 lbs)

My time: 19:39, Rx, unbroken

About a minute or so off my PR, but I still love this workout. It's one of my all-time favorites and I don't think we do it often enough. Love the OHS.

This morning's strength was OHS too!!
5-3-2 (warm up)
55-65-70

1-1-1-1-1 work sets
75-85-95-105-115

Climbing the Walls

Nicole, doing a wall climb. I borrowed her picture because, well, she's hot and I'm not. *smile* Really, I don't have a picture of me doing wall climbs because TODAY was the first time I've ever tried them. Scary!

3 Rounds for time of:

400 Meter run
7 Wall climbs
21 Toes to bar

My time: 24:13, almost Rx

I need to make myself over come the FEAR of falling and breaking my face or my neck and get all the way up to the wall with my belly on these wall climbs. I did get within about 1 foot of the wall with my hands, so I know I can suck it up and be brave next time.

TGIF!!!

CrossFit Games Open 11.3

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)

Post rounds and reps completed

My rounds/reps: 11/22 Rx

Totally proud of my effort on this workout. I did have one missed rep, costing me some time, and actually costing me a round, but I gave 100%. I had a goal of 10 rounds and exceeded that. I am contemplating re-doing the WOD on Saturday morning, depending on weekend plans, but I'm still happy with my score today!

Yes!!!!

Can I just say, I'm SO excited about the Open WOD #3?! I love clean & jerks, and don't mind a squat clean at all. I can totally do 110 lbs, and I'm looking forward to having a go at this one! I will not make predictions about how many reps, but I'm looking forward to giving it all I've got tomorrow, and I do have a goal in mind. *smiles*

Today's WOD:

For time:
1000 Meter row
200 Double unders
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time: 15:56, Rx

This wasn't too bad of a workout. My double unders felt ok...just slow going to get to 200. I had a few sets of 10, several sets of 7 & 8, lots of 5's. It's a combination of poor technique and inefficient breathing. I'm getting there, though! There was a day when I said "never" to double-unders and now look at me!!

A little food porn for today. This was last night's dinner: BLT Romaine wraps.

Simple and quick, all you need is romaine leaves, some good paleo/primal homemade mayo, crispy bacon and cherry tomatoes. Delicious!

Two's

2 Rounds for max reps of:

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

Post total reps to responses.

My numbers:
rowing: 27, 21
burpees: 15, 15
pull ups: 17, 19
sit ups: 58, 57

Total reps: 230

Proud of my score today!!! Two days in a row, I'm feelin' good!

warm up today included 20 minutes to work on muscle ups, muscle up progressions or in my case ring dip. I was doing sets of 3 negatives. Got in about 15 sets.

More dumbbells.

5 Rounds for time of:

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

Compare to July 12, 2010.

My time: 13:06, 15 lb DB - PR of about 2 min

I love this workout. I guess I love dumbbell workouts, really. Though as I sit here several hours later, my traps are so tight they are killing me!!! Owwww!

Strength today was shoulder pressrep scheme 5-5-5
warm ups: 10 @ 35, 5 @ 55, 3 @ 65, 2 @ 70
work sets: 70-70-70

“Missy”

4 Rounds for time of:

10 Pull-ups
10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Ring dips
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

My time: 15:32, rx weight, bar dips

Not a bad workout, but my shoudlers and arms were DEAD by the end! Wow!!

Warm up this morning included running. 400-200-400-200-400 with one min rest in between each "sprint". Note, I don't actually sprint much. ha ha

My times:

400m 1:54
200m 0:51
400m 2:05
200m 0:52
400m 2:00

total time: 11:42
total run time: 7:42

This is a 10 second improvement over last week, but by no means a PR. Working on it though...I'm working on it!