Battle Over Redlands II

What a great time!!  This past weekend was the Battle Over Redlands II.  Two full days of competition and fun.

We had five competitors from CrossFit Jenks: 

L-R:  Breck Berry (7th men's Rx), Angie Large (1st Women 50+), Brad Priest (2nd men's 40-49), Shannon McFadden (2nd women's 40-49), Michelle Sifuentes (1st women's 40-49)

  

Day 1:  

They make the old people go first, so my first workout was at 9 am. 

WOD 1: “7-11”

Complete as many rounds as possible in 11 minutes of the following:

7 Deadlifts  (53# for Masters Women 50+)
7 Front Squats
7 Shoulder to Overheads
Every rep counts, with credit being given for partially completed rounds.

My total reps:  197 - 1st place
I was a little nervous, being the first WOD, and I wanted badly to get 8 rounds.  I exceeded my expectations by more than a full round!  Woo hoo!!  I'd like to do this one again, at the gym without the pressure of competition.

WOD 2: “1500m Blind Row”

Monitor is reversed, pre-set for 1500m, and facing away from the athlete and spectators. The athlete may adjust the damper and foot settings to their choice prior to their row. Judges will communicate only by raising flags at 500m, 1000m and 1250m. Score is time to complete 1500m.
8 minute time cap.

My time:  6:44.6 - First place
This one was just weird, not seeing the monitor.  I knew how many strokes it normally takes me to get to 500m, so I counted strokes.  I was 5 strokes ahead at the 500 mark, and again at the1000.  I was beat after this one, but looking forward to the snatch ladder - the best part of the weekend!

WOD 3: “The Snatch Ladder”

1-rep Snatch every 30 seconds with progressively heavier barbells
Snatch.  After failing a lift, you got .1 point for every deadlift at that weight.

Women 50+: 33, 38, 43, 48, 53, 58, 63, 68, 73, 78, 83, 88, 93, 98, 103

I got up to 93 lbs, and repped out forpoints on deadlifts at 98 lbs for a total of 94 points
First place. 
I loved this one!  I really thought I had hid a PR at 93, and got so excited I failed on the 98 and didn't re-try it - just repped out for deadlifts.  I love lifting!!

********

Day two, bright and early!  I woke up thinking we started with thrusters and burpees and much to my surprise, I was wrong.  I had to run in and work on my double unders really quickly.  They were a mess, but eventually I strung together enough to make me not to stressed over it. 

WOD 4: “Rogue at the Redlands”

Three rounds of:
30 Double-Unders
25 Kettlebell Swings
20 Overhead Lunges (stationary, with bumper plate)
15 Toes to Bar (or Leg raises)
Then, with the remaining time, perform as many Muscle-ups (Rx’d) as possible.

Masters 50+: Pullups
12 minute time cap.
Women 50+: 25# KB, 15# Bumper, Leg Raises, Max Pull-ups

My rounds/reps:  2 rds + 16 kbs  = 226 reps - first place
This one was fun too, after I got over the fear of the double unders.  Once I got tired, the d/u's went way better for me - I was too tired to fight them, and as usual they become easier when I relax.  The leg raises were fun because I could kip them way better than the toes to bar. Fun workout - wouldn't mind doing this one again.

WOD 5: “Amrap Kalsu”

Complete as many reps as possible in 12 minutes:
Max rep Thrusters
Every minute, on the minute, perform 5 Burpees (rx’d)
Score will be number of Thrusters completed
Women: 
Masters 50+: 3 burpees, 63#

My total thrusters:  48  - First place

This one was just a plain old CrossFit Torture session. Hate burpees.  Hate thrusters. Hate them even more together.  But I gutted it out and just paced off my competition, just making sure I was keeping a few reps ahead of her.  I was so glad to see this one end!!

Hello again!

So much has been going on lately, I've let my blogging take a back seat.  Well, actually I kinda left  it stranded on the curb.  But, I'm back.  I swear! 

I don't actually have a WOD to blog about today, since I slept in.  But yesterday I did go to CFJ and work on some skills and run through a couple of rounds of some of the Battle Over The Redlands II competition for this weekend.  Yes, I'm signed up again this year.  After I swore I'd never do it again.  Never say never, right?

Everyone should come out and cheer on the competitors this weekend.  We only have 4 or 5 from Jenks, I believe.  All of us are in Masters or Scaled categories, but still, we are competing so come cheer us on! 

Detailed info here:  http://battleoverredlands.com/

Last night I finally participated in one of the CrossFit Girls Night events.  This one was held at CrossFit Bellator in Bixby.  It looked to me like there were around 100 women who showed up.  I was awed by the beauty and strength of all these women, and I had a really great time visiting with friends, and of course, working out.

After the workout, I looked around at all these beautiful women - young and old, beginners and experts all mixed together.  This was just shortly after my dear friend B gently pointed out that I have some unnecessary body issues. (I am hyper-critical of myself.)  It was an incredible sight to look around and see all the different body types and I noticed that virtually every woman there had a smile on her face,  thoroughly enjoying the evening.  In that moment I couldn't imagine any single one of those women taking issue with how they looked in their workout gear (or ever), because truly, to me, they were all beautiful.  And - a light bulb turned on -  I am one of them!  Wow!  Talk about a powerful realization! 

On the way home I had a little talk with myself, and decided that every day I'm going to remind myself that I'm one of those women - perfect in my imperfection.  This morning, for the first time in a while, I looked in the mirror and I loved my body.  And I'll do it again tomorrow!

TGIF!

So far behind!

Wow! I'm a mess.  I haven't blogged in almost a week. 

In my defense, I've been pretty busy at work.  I usually blog early in the morning before things get super busy, but I haven't even been able to do that. 

I actually took a rest day today, so nothing to blog about as far as CrossFit goes.  I did go see the Eagles in concert last night, and was up until almost 1 am.  I'm getting a little old for that - I'm super tired today.  I'm looking forward to a full night of sleep tonight and then "Fun Friday" at CFJ!

Hopefully next week I can get this blog back on track! 

Hump Day!

I'm so far behind on blogging.  I'll give a little re-cap:

Friday...not a clue what we did at CrossFit. Can't remember that far back.
Saturday...meant to get up and run but failed to do so.  Football & Chili.  :)
Sunday...prep for colonoscopy.  Not fun.  Not even remotely fun.
Monday...24 hours of my life I'll never get back. 
Tuesday...showed up at CFJ still feeling effects of anesthesia from Monday.  Didn't last long.

Which leads me to today!  Feeling great after eating three meals yesterday.   Up & at 'em this morning for the 5 am class. 

WOD

21-15-9 Rep rounds for time of:
Hang power snatch (Men 135 lbs, Women 95 lbs)
Ring dips

My time:  9:13, 55# & bar dips

Could've gone a tiny bit heavier on the weight but didn't want to overdo it today.  Felt good to go fast on those snatches!  Split the 21 up 15 & 6.  Not sure on the next rounds, but did break them up.  Bar dips were "assisted" meaning I'm jumping a little bit and doing negatives.

Strength was Hang Power Snatch 7 sets of 2 ea

My loads:  45-50-55-60-65-70-75

This is one of my weakest lifts.  Need to work more on form before I go any higher on weight. 

Lotsa Squats

5 Rounds for time of:

20 Back squats (Men 135 lbs, Women 95 lbs)
20 Meter handstand walk (substitutions are 10 HSPU’s or 20 Hand release push-ups)
There is a 20 minute time cap.

My time:  18:43 with Rx weight & 2 abmats for HSPU

Don't mind a bunch of back squats, really!  I'm going to be sore tomorrow, but what the heck.  I enjoyed this one.  I need to learn to kip HSPU again.  I just need to find the enthusiasm for it like I had a year or so ago. 

Our warm up included some hand-stand practice and walking handstands for those who are super-human.  I did have a few seconds of a free-standing hand-stand today (not touching the wall) which was a huge deal for me.  First time ever...as in, really....ever in my life!  :)


We also did 10 rounds of 100m sprints.  My times were all about 21-23 seconds. 

Hump Day!

As many reps as possible in 4 minutes of:
Row (calories)
1 minute rest
As many reps as possible in 4 minutes of:
Burpees
1 minute rest
As many reps as possible in 4 minutes of:
Pull-ups
1 minute rest
As many reps as possible in 4 minutes of:
Wall ball shots

My reps:
row = 44
burpee = 26
pull up = 30
wall ball = 40




I decided to do pull-ups first.  My pull ups felt pretty good, but again, no big sets.  Started with a set of 5 then it was 2's and 3's.  Then burpees second.  On the first burpee, my arms wouldn't work - shoulders completely trashed!  When I got to the wall ball, that 14# ball felt like about 30#!!  Should've set my damper higher on the row, but I was too late getting set on the rower and I just stuck with 4. 

Good workout!



Strength today was a shoulder press/push press/push jerk complex - to fatigue on each lift and into the next left.


Here are my loads and numbers:

7-6-10 @ 45
6-6-6 @ 50
5-6-7 @ 55
4-4-5 @ 60
3-3-3 @ 65

I fatigued WAY faster than I thought I would on these lifts.  I have really got to get better at these!!

As many reps as possible in 7 minutes of:

Dumbbell burpee complex (Men 45 lb dumbbells, Women 30 lb dumbbells)

rest 3 minutes

As many rounds as possible in 7 minutes of:

1 Box jump (Men 24” box, Women 20” box)(Games standard)
1 Bar dip
2 Box jumps
2 Bar dips
3 Box jumps
3 Bar dips
Continuing adding a rep each round.

rest 3 minutes

As many rounds as possible in 7 minutes of:

50’ Sled push (Men sled + 70 lbs, Women sled + 25 lbs)
30 Double unders
10 Toes to bar

My results:
dumbbell/burpee complex:  20 reps with 20# db's 
box/bar: 8 rounds + 6 box steps
sled/du/ttb: 1 round + 25DU

All of these were way harder than they looked on paper.  The burpees surprised me the most, and I was glad I scaled the weight.  My double unders were just total crap today.  Ugh.  They slowed me down so much, but I needed one of these WODs to be "rx".  So it was that one.  Great morning, but super tough!

Strength today was 1 minute of deadlifts, followed by 2 minutes of hang power clean, followed by 3 minutes of front squats,with no rest between. 

My load 85#
30 Deadlifts 
13 Hang Power Cleans 
15 Front Squats

Battle II

Well, I just pitched my $80 in the hat.  I'm going to compete in Battle Over Redlands II. 

Yikes!  Now I've got butterflies.  And I'm not talking pull ups.  Ha! 

It'll be fun.  Right?  :)

HELEN

I love this one.  Even though I'm not fast at it, I love it.

3 Rounds for time:

Run 400 meters
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups

My time:  15:30, Rx

Slow on the run today.  Super sluggish.  Had a little touch of a stomach issue yesterday, but otherwise feeling pretty healthy.  Managed to not drink very much at all this weekend. Proud of myself for keeping it at a manageable level, even though we had a party. And my nutrition has been pretty great too. 

The strength today was a big bunch of mess.  Ha ha.  No seriously, it was all good practice.

emom for 4 min - snatch pull
emom for 4 min - power snatch & 3 OHS
emom for 4 min - snatch balance
emom for 4 min - squat snatch

I used 55# as my load. 

TGIFFF!

What a week!  I'm sore all over, and ready for a rest day!

Today's workout was tough, but really pretty fun.  I was surprised at having to break up 20 kettlebell swings, and that ultimately cost me completing a third round, but I still got further than I thought I would.

As many rounds as possible in 25 minutes of:

200 Meter farmers carry (Men 45 lb plate & 55 lb kettlebell, Women 25 lb plate & 35 lb kettlebell)
100’ Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Handstand push-ups

My rounds:  2 + 5 HSPU (Rx weights, 2 abmats for HSPU)

I was just FIVE reps short of three rounds.  Five reps!  I know where I rested and where I could've made this up.  But I still had fun with it.   There was a light rain, and I really didn't want to go out in it, but actually it felt pretty good and cooled me off a bit.  My shoulders and traps are totally trashed now.

Strength today was Back Squats.  Don't mind if I do! 

Rep Scheme:  5-3-2-2-2
My loads:  85-105-135-165-185

These felt pretty good today, even after all the squats we've done this week.

TGIF!

Nasty Girls

Well, my version of this is extremely modified.  However, I still get a good workout with the scaling. 


3 rounds for time of:

50 Squats
7 Muscle-ups Pull ups
10 Hang power cleans (Men 135 lbs, Women 95 lbs 75lbs)

My time:  12:09, modified as above

For some reason the squats just ate me up today.  Mainly because I'm super sore from this week, but also my lower back is not happy with me.  Nothing major, just tight.   Pull ups felt decent thought couldn't string together a consecutive 7 to save my life today.  I really should progress to the 95# on the cleans in this one.  I can do 95# but the thought of 30 of them is pretty daunting sometimes.  Right now I'm just keeping things do-able.

Strength today was fun! 

5 deadlifts every minute on the minute for 5 minutes
My load:  175#

rest 2 min

3 hang power cleans every minute on the minute for 5 minutes
My load:  95#

rest 2 min

1 Squat clean & jerk every minute on the minute for 5 minutes
My load:  115#

Half way there!

Glad to have this morning's workout behind me - half way to the weekend.  Although, I won't have a day to sleep in super late, I can at least sleep to 8:00 on Sunday.  I need my rest!

Yesterday I went for a run, and the weather was way hotter than I had anticipated.  I cut it short at a mile and a half.  I had a feeling we'd be running today.  Sure enough - we did the Jenks Mile.

Jenks Mile:

400 m = 1:55
200 m = 0:57
400 m = 2:04
200 m = 0:54
400 m = 2:15
Total time:  12:05
Total run time:  8:05

Strength today was to find a 15 rep max Overhead Squat.  I have become so weak on OHS!  I got up to 70 for the 15 rep.  I really need to work this lift more.

WOD:

5 Rounds for time of:

15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
15 Overhead squats

My time:  9:22, scaled to 55#, and 10 reps of each lift per round.  

Both of these lifts used to be on my list of favorites.  Now they just wear me out.  I was able to do the OHS unbroken at this lighter weight and rep scheme.  The SDHP were another story.  First 10 unbroken, but after that it was all broken up.  They kill my hips and I can't breathe right.  Not sure what I'm doing wrong, but definitely need to work on these.

Squatapotamus

Today's strength was Death by Front Squat.  I didn't mind this too much at all, since the first rep of each one was a squat clean, and I love those!  I selected 85 lbs, and probably shoulda/coulda gone to 105.  I made it through all 10 rounds, so that's 55 front squats.  I'll feel that later today. 


And then the WOD

21 Burpees
42 Pull-ups
15 Burpees
30 Pull-ups
9 Burpees
18 Pull-ups

My time:  11:57, scaled PLU to 21-15-9

I scaled just like I did on the compare to date.  This time I was almost a minute faster.  Still, the burpees sucked.  I had to make some mental adjustments just to get myself to stay for the workout.  Breck said I had a bad attitude, and I quickly corrected him.  :)  I have a great attitude.  I just happen to hate burpees.  Ha ha ha!! 

On the positive side -my pull ups felt pretty decent today, although they were slow as usual.  I had one set of 7, and some 5's.  Other than that, doubles and triples.

Goals

I am still struggling to lose a few pounds, and I'm frustrated.  Just so happens I'm at a point in life when my metabolism has bottomed out.  So, I've been trying to get back to running more frequently. I've got my nutrition in check.  My drinking drastically reduced to the point of almost non-existent.  And, I've been setting mini-goals each week, hoping to see the number on the scale drop.

Here are my goals for this week:

• Make it to CFJ Monday through Friday and give my best effort.

• Run a total of 5 miles by Sunday.

Hopefully the weather will cooperate with my running plan!

Monday Madness

This was almost too much to comprehend at 5 am.  But I managed to figure it out.  Of course I scaled most everything and didn't finish any of them.  I did, however, enjoy the rope climbs.  It's my only "bad ass skill" right now.  

With an 8 minute time limit, try to complete for time:

3 Rope climbs
15 Bench press (Men Bodyweight, Women x.68 bodyweight)
2 Rope climbs
12 Bench press
1 Rope climbs
9 Bench press

Subbed 1 rope climb per round, used 80# on bench, got to 3 reps on the 9 bench press


Rest 2 minutes

With an 8 minute time limit, try to complete for time:

500 Meter row
21 Toes to bar
300 Meter row
15 Toes to bar
200 Meter row
9 Toes to bar

Got to 3 TTB on the round of 15

Rest 2 minutes

With an 8 minute time limit, try to complete for time:
100 Double unders
30 Box jumps (Men 24” box, Women 20” box)
75 Double unders
20 Box jumps
50 Double unders
10 Box jumps
25 Double unders

And this one I totally screwed up.  I did 100 double unders which took me FOR EV ER.   Then I proceeded to attempt 75 box jumps/steps.  I totally mis-read the rep scheme.  I could've gotten at least another 50 double unders if I'd read the damn thing right.  Geez...what a moron!

TGIF!

Where did the week go?  Time seems to fly by these days.  

I was not looking forward to doing this workout today.  Someone told me it was coming up and I've been dreading it all week.  But, I actually did just fine.  I am SO sore from yesterday, actually hurting, and decided to go ahead and go to the gym and just go really light on everything.  And that worked out great.  I got a decent workout, with lighter loads and worked out a little bit of the soreness in my legs and glutes.  Whatever I've strained in my shoulder/collar bone area, however, is still all jacked up.  Hopefully a couple of rest days will fix that!

“Karen”

For time:
150 Wallball shots (Men 20 lb ball, Women 14 lb ball)

My time:  9:51, scaled to 8#

Yes I did scale to 8 lbs.  :)


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

My loads:
SP 35-45-50
PP 55-60-65
PJ 70-75-80

TGIF!!

Awesome Fun

As many rounds as possible in 10 minutes of:

100’ Sled push (Men +45 lbs, Women empty sled)
10 Deadlifts (Men 275 lbs, Women 185 lbs)

My total = 3 rounds, as Rx

I loved this workout, but it damn near killed me!  I haven't felt so wiped out after a workout in I don't know when.  I mean, seriously I laid on the floor for a good 10 minutes afterward just trying to get to a point where I could sit up without falling over.

But I would do it again.  And love it!

Strength today was 5 rounds of 50′ sled push/ 3 deadlifts

My loads:

1. Sled / 125# DL
2. Sled + 10# / 145# DL
3. Sled + 15# / 165# DL
4. Sled + 25# / 175# DL
5. Sled + 35# / 185# DL

Hump Day!

I've fallen behind on my blogging.  Here and elsewhere.  I'm in a slump.  I'll get out of it soon enough.  Fighting gravity and losing lately.  But I keep fighting!

This morning at CFJ was fun.    We started off with hang squat cleans after the warm up.  Seven sets of 2 reps.  I love squat cleans.  Hang squat cleans are a close second, so I really enjoyed these.

My loads:

65-75-85-95-100-105-115

Then...

With a 5 minute time limit, try to complete for time:
1000 Meter row

Rest 3 minutes

With a 5 minute time limit, try to complete for time:
50 Chest to bar pull-ups

Rest 3 minutes

With a 5 minute time limit, try to complete for time:
800 Meter run

I did them in this order:
Pull ups = 40 kipping in 5 min
800 m Run = 4:45
1000 m Row = 4:55.5 

The run was the toughest it seemed.  I was just sluggish for some reason.   More so than usual.  The first lap felt like a nightmare.  You know how you try to run in a nightmare and your legs will barely move?  Yeah.  That.  The second lap felt a little better, slow.  At least I beat the 5 minute time limit.

I'm going to get out this weekend and try to hit a 5k.  I've only done two miles the last several times I've gone out.  Think it's time to bump it up.  Gotta lose this weight somehow!!

TGIF!

As many rounds as possible in 20 minutes of:

1 Rope climb
2 Squat snatches (70-90% 1 rep max)
3 Muscle ups
or
As many rounds as possible in 20 minutes of:
10 Ring rows
7 Overhead squats (70-90% 1 rep max)
3 Wall climbs

So, here's what I actually did:

20 min AMRAP

1 rope climb (15′)
2 squat snatch (55#)
3 wall climbs

My reps/rounds:  5 rounds + 1 rope climb

I took my time on this one, so I didn't get too worn out to effectively climb the rope.  I had a couple of scares at the top, when I lost my footing, but I calmed myself down, shut out the instinct to panic and got back down safely. Even though I didn't have high reps, I feel like a total CF badass again when I climb the rope.  There's so much I have yet to accomplish, and climbing this rope was a huge step for me when I finally did it.  So, now any time rope climbs come up, I'm excited to get in there and climb! 

Our strength today was squat snatch.   I'm still considering this one of my weakest lifts, as far as form goes.  I stayed relatively light in order to work on form:

5-3-2-2-1-1-1 @ 35-45-50-55-60-65-70

TGIF y'all! 

 

This is why I love Crossfit!

Yesterday I sucked.  

Today I got a PR.

Yep, some days are just awesome days for CrossFit.   Our strength today was thrusters and I managed to get a 1RM PR at 115 lbs.  Totally worth getting out of bed!

Thrusters:
5 @ 55
3 @ 65
2 @ 75
2 @ 85
1 @ 95
1 @ 105
1 @ 115 - failed and then tried again a minute later
1 @ 115 - Yes!! PR!!

We had two WODs today:

WOD1: 
As many rounds as possible in 8 minutes of:
12 Kettlbell swings (Men 55 lbs, Women 35 lbs)
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My results:  3 rounds + 3 WB = 127 reps

Rest 4 minutes

WOD2:

As many rounds as possible in 8 minutes of:
3 Thrusters (75% of 1 rep max)
30 Double unders

My results:  3 rounds + 14 D/U = 116 reps

“THE AIRFORCE WOD”

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

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

My time....well, it really doesn't count because I scaled the hell out of it, but I finished at 11:44

Here's what I did:
21 thrusters  (Yeah  21...why?  I have no idea...CrossFit Brainwashing, perhaps?)
15 SDHP
10 push press
10 OHS
10 front squats

Thrusters went like this:  4 burpees, 11 thrusters, 4 burpees, 5 thrusters, 4 burpees, 4 burpees, 5 thrusters.  Really. 
Then I think I broke up the SDHP 4, 6,  5 with burpees in between, of course (at this point I had "scaled" to 3 burpees per round)
The PP I did in an unbroken set, between sets of burpees, of course.
The Front Squats were broken into two sets of 5 with burpees in between.

Ugh.  Seriously, I totally let this WOD get in my head.  But the funny thing is, all day yesterday, I was pumped up about it thinking "I've got this", and "I'm gonna kill it" and all those positive thoughts.  I was ready for it. Until I woke up...and I got all nervous and remembered how bad it really is in real life. 

Anyway...I worked.  I sweated.  I burned calories.  Good enough for today.  I will move on.

The warm up included a 400m run and a 500m row, and then each of these as a "sprint".  We all know how much I love sprinting.  Ha ha!  I did surprise myself with a sub 2 min run, however!

Run 400m = 1:56
Row 500m = 2:04.9

Tomorrow has to be better - I was told there are no burpees.  :)

Back on the Wagon

Back from a fun weekend in Galveston with friends, drinking and eating too much. Well, actually I didn't do too badly as far as food, but drinking...ugh.  I need to cut that out for a while.  And that's actually the plan.  Clean up my diet and cut out the alcohol.  I have a date with the beach in 112 days!!

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:  20:44 Rx

Not a horrible workout except for the burpees.  Other than that, I thought it was a pretty fun one.   I need to figure out why I'm so slow on sit ups these days.  I used to blaze through 50 sit ups with no problem.  Is age really making that big of a difference??   Or is it mental?

Strength today was Squat Clean & Jerk

5-3-2-2-1-1-1 @ 65-75-85-95-105-115-135 (failed  to lock out on the jerk)

I love squat cleans.  I really need to work on my overhead lifts.  All of them...

Wow!

Before I even got in the door, Breck was telling us to grab a med ball.  I thought maybe I was late, but he was just ready to get us going!!  He's been on a roll all week!

So the warm up consisted of a 400m run carrying said med ball.  It took me forever, aka, 2:49!  There is just no good way to carry a med ball and run.  However there were some pretty fast times in our class.  Props to those fast people!

Then we did some more warm up stuff which is all a blurr of med balls, sweat, and toes to bar.  Can't honestly remember all of it.

Strength: 
3 rounds
3 minutes to row 500m & remaining time for max reps deadlifts

I chose 155#

My deadlifts:  10, 12 & 10 

Then the WOD...as if I had any energy left!

As many reps as possible in 20 minutes of:

Even minutes-Toes to bar
Odd minutes-Med ball cleans (Men 20 lb ball, Women 14 lb ball)

My reps:
TTB Sit ups: 6, 21, 15, 15, 15, 15, 15, 15, 15, 20  (that first round was ttb...subbed to sit ups after that) - total 152
MedBall:  12, 10, 10, 10, 10, 10, 10, 10, 10, 10 - total 102

Holy crap I'm exhausted!  Thankfully this is my "Friday".  I'm heading to Galveston for a few days to hang with some friends.  One of them has promised to run with me at least once.  That'll be my exercise for the weekend. 

So...TGIF y'all~! 

Open WOD 11.3

As many rounds/reps as possible in 5 minutes of:
Squat clean and jerk - 110#

My rounds:  9 + 1 squat clean = 19 points

Love this one! I was a little worn out after the running we did in the warm up, but still love squat cleans.  My jerks were a little sloppy/loose at first.  Doesn't take more than one bad one to screw up your back so I paid close attention to my form for the remainder.

The warm up today was

Run 1 mile
rest 5 min
Run 1 mile

My times:  9:57 & 10:25

Afterward we had the remainder of 30 minutes to practice muscle ups or pullups/dips.  I chose to just practice breathing.  :)

Then we did squat clean & jerk to get to the the load for the WOD.  5-3-2-2-1-1-1  I got up to 110#.

Fun morning!  I need more running in my life.

“Berlyn”

9 Rounds for time of:

8 Shoulder Press (Men 115 lbs, Women 75 lbs)
26 Squats

My time: 16:08 w/ 50#

Scaled this one down so it felt more do-able.  I've done it before with 65#, and it was miserable.  Shoulder press is obviously one of my weakest lifts, and multiple reps just weren't happening today. 

Strength was shoulder press also today.  I got up to 70# on the last set. 

We had a fun med ball warm up today including med ball sit ups (which I have never done before) and some overhead squats with the med ball which I did not love at all.   But it was fun to do something different and challenging. 

TGIF!

Finally Friday!  Woo hoo!!  

I made it through all 5 days at CrossFit, PLUS a run yesterday, and I'm planning on another run this weekend.  Feeling good, but I do need a day to sleep past 4:30 am. 

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
Push jerk (Men 75 lbs, Women 55 lbs)

If bar is dropped, there will be a 10 lateral jumps over barbell penalty before continuing.

My time:  13:54, Rx - and no penalties!

I'm pretty good a gauging how long a WOD will take me, and I decided I'd be pleased with anything under 15 minutes for this one.  After the first 21 SDHP, I had to mentally regroup, because I was thinking about scaling it to 21-15-9.  Ha ha!  Weak, I know.  Anyhow, I picked it back up and did the whole thing.  I have to add, I was slightly distracted at the start of the WOD and I fully blame Breck for taking his shirt off.  Sorry, but it's the truth - that kind of eye candy is too much for me at 5 am.  I think my time would've been a whole minute faster if it weren't for that. 

Our strength today was a dumbbell complex:  7 sets of  1 clean, 2 squats, 3 jerks

My loads:
12-15-20-25-30-35-40

Then I decided to do an extra set since I got ahead somehow.  I went for 45 and made all but the last rep.  My left arm failed on the third jerk.  I love dumbbells and this was a fun complex. 

TGIF y'all!!

"Angie"

Well, I didn't really do the official "Angie" WOD, so I should probably use another title, but it's my blog and I'll do what I want.  Ha ha!  Seriously though, I had to  modify this today in the interest of my own sanity and self preservation.  I still painfully recall the last time we did this one, and my arms were useless for about two days!  And then for about two weeks afterward, I couldn't fully extend my arms.  I wanted to avoid that this time around.

For time:

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

I broke it up into four 7.5 minute segments for each exercise.  Here are my results:

pull ups: 52 at 7:30
push ups: 63 at 7:30
sit ups: 100 at 6:14
squats: 100 at at 4:21

In the end, I was 85 reps short of completing the whole WOD.   Pull ups felt okay but still super slow.  Push ups...oh torture - I tried so hard to have the best form possible and it really slowed me down. I'd rather have better form than to be flopping around like a snake, thinking I'm doing "good"push ups.  My sit ups were slower than they needed to be - I went unanchored today. 

Strength today was snatch balance.  Not one of my strong lifts.  This one scares me with bringing the bar back down to my back between reps.  I stuck with a light weight and tried to work on my form, and bringing the bar down carefully. 

5@55, then 3-2-2-1-1 @ 65

Ready for Fun Friday!!  :)

Happy Hump Day!

So sleepy this morning!  But I made myself get up and get after it!

Started out with agility drills and then moved on to back squats for the strength:

5-3-2-2-1-1-1 @ 85-115-125-135-145-155-185
15 @ 140

I wish I'd gone heavier on the back squats.  As it turned out, I was feeling pretty strong this morning and underestimated myself.

WOD 1: 
With a 10 minute time limit, try to complete for time:
3 Rounds of:
400 Meter run
25 Burpees (touch 8’ bar)

My total:  2 rounds (modified to 15 burpees per round)  Honestly I would rather just have run the whole 10 minutes.  Lord knows I need to run.  Burpees, not so much. 


WOD 2:
With a 10 minute time limit, try to complete for time:
3 Rounds of:
500 Meter row
15 Handstand push-ups
rest 3 minutes

My total:  2 rounds + 97 m rowing

Used 2 abmats for my target on the handstand push ups.  Started getting cramps in my traps on the first set of HSPU.  Yikes!

Another hour packed full of fun!  

Elizabeth

Super busy - not a log of blogging time lately!

“Elizabeth”

21-15 & 9 rep rounds for time of:
Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips

My time:  14:08

Used the Rx weight of 95#, but did bar dips.  Some of my bar dips were decent, though not 100% full depth and some were only about 2 inches, if that.  I'm a work in progress.  :)

Jenks Mile:

400 - 2:01
200 - 0:50
400 - 2:03
200 - 0:54
400 - 2:04
Total time 11:52

Strength today was squat cleans - yay - my favorite!
 
rep scheme: 3-2-1-1-1
My loads:  65-75-85-115-135

TGIF!

We started out with "death by 10m sprints".  I made it through round 11 and then rested one minute and ran a couple more rounds, but only like 9 sprints each.  Fun & different!


Then we hit some power cleans:
My loads:  3-2-2-1-1-1 @ 65-85-105-125-130-135

**EDIT** Just noticed these 130 & 135 power cleans were PR's!!


Then we had a 3 min AMRAP of power cleans. 

My load was 85#, and I made 30 reps.  Love cleans!!


Then the actual posted WOD:

10 Rounds for reps of:
1 Minute of air squats
1 Minute of rest

My total:  318
Broken down by rounds:  33, 33, 33, 33, 32, 30, 30, 30, 32, 32

This was a super fun morning, although somewhat painful in those last rounds of squats.  Whew!!  

TGIF, my friends!

Feeling Strong (sorta)

Due to the unfortunate circumstance of my husband having a migraine last night, I managed to grab about an extra hour of sleep.  This made a huge difference in how I felt this morning!  I just can't justify going to bed that early every night, but it felt pretty nice having the extra energy and feeling like I was stronger this morning.

WOD

21-15-9 Rep rounds for time of:

Deadlift (Men 225 lbs, Women 155 lbs)
Toes to bar

My time:  8:06, Rx

I was trying like crazy to beat Kelby.  I passed her up on the dead lifts each round, but she came back and caught me on the toes to bar.  She beat me by three seconds!!  But it was fun pushing myself to see if I could win.  I managed to kip about 7 in a row on the first round, but the kip was all but dead after that.  And so was my grip!  Still, a fun workout.

Strength today was Dead Lifts 5 sets of 5, ascending

My loads:  105-135-155-175-205

Love me some deadlifts and that's where I felt strong this morning.

Where I did not feel so strong today was on the warm up.  We did 5 rounds of 1 min of push ups, followed by 1 min rest.  I kind of had an idea my push ups were less than stellar, and I asked and got the cold hard truth.  Yeah.  My push ups really kinda suck.  I sag.  I snake.  My core is weak.  So I buckled down and did them as strict as I could, and it's a LOT harder doing them right than it is just half-assing them, as I have apparently been doing for forever. No more snakey push ups for me.  I'll do them strict and tight even if I have to scale.

Good Morning!

This didn't look so bad, from the comfort of my bed at 4:30 a.m.  Still, I would have liked another day to sleep in. (Except for my damn pillow - I'm seriously in crisis with my pillow. My neck hurts every day.  I've gone back and forth from a feather pillow to a contoured pillow I got from the chiropractor, and still it hurts. Maybe I just need a massage.) 

Anyway, I got up with my achy neck and headed down to work off some beers from the weekend.

WOD

3 Rounds for time of:

50 Military sit-ups (feet anchored with hands interlaced behind the head)
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)

My time: 15:25, Rx

Somewhere in the second round I got a cramp in my right quad.  Ouch!  Gotta keep moving though, so I got through it.  I suspect later in the afternoon I'll be pretty sore.  So far, I'm just sitting at a desk letting the lactic acid build up.  

Strength today was front squats

21 @ 55
15 @ 85
9 @ 105
3 @ 135

TGIF!

What a stress fest this week has been. Work has been pretty demanding, and I'm exhausted from it.  I need a vacation.  (Yes, I just got back from one...I know!)

Anyway, I'm read for a rest day - tomorrow!! 

WOD

10 Rounds for time of:

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

My time:  22:57

I chose 85# for the clean & jerk.  I have done this two times previously with 105#, and my time was close to what it was today on one occasion, and the other time I just did it as a 15 min amrap and got 7 rounds.

My goal today was to finish the ten rounds no matter what, and to not break up the pull-ups.  (Yes, I've broken up 5 pull ups before...don't judge me!  ha ha)  I succeeded on both goals, but my time was pretty slow. 

Strength today was clean & jerk.  I mainly did squat clean & jerk on mine because I like them.  :)

3-2-2-1-1-1 @ 65-75-85-95-105-115

TGIF!

Eh...

21 Hang power snatch (Men 115 lbs, Women 75 lbs)
42  21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
15 Hang power snatch
30 15 Wall ball shots
9 Hang power snatch
18 9 Wall ball shots

My time:  11:08

Modified - half the wall ball reps and 65#

I'm sore all over.  Even more sore all over after this one.  Glad tomorrow is Friday.  I need a rest day!

Hump Day

With an 8 minute time limit, try to complete:

100 Double unders
10 Burpees
80 Double unders
10 Burpees
60 Double unders
10 Burpees
40 Double unders
10 Burpees
20 Double unders
10 Burpees

Rest 2 minutes

With an 8 minute time limit, try to complete:

30 Bar dips
10 Alternating pistols
25 Bar dips
10 Alternating pistols
20 Bar dips
10 Alternating pistols
15 Bar dips
10 Alternating pistols
10 Bar dips
10 Alternating pistols

My results:  
WOD 1 = 145 reps
WOD 2 = 107 reps

Just reading this and dragging my butt out of bed was a monumental effort.  I should call that WOD 1 for the day.  I seriously couldn't wrap my mind around that many double unders or burpees.  I was low on energy today for some reason, and found myself doing a lot of gasping for air (bending over, staring at the floor, standing around, etc.)  during WOD 1.  The first 100 double unders took me exactly 3:59 and 10 burpees took me forever.  I think the fact that I'm sore from head to toe was the issue.  Ah, well, I showed up and participated, so that counts for something, right?


WOD 2 was a little better.  My dips started out pretty decent (for my standards anyway) and quickly went down to very little range of motion.  But it was a lot more fun than WOD1, by far.  I need to set a goal to learn pistols.  They seem more attainable than a muscle up, since I have way stronger legs than I do arms.

Strength today was 3 sets of 20 Overhead Dumbbell Walking Lunges
My loads:  15-15-20

Tough morning!

How many pull ups?

3 Rounds for time of:

15 Back squats (Men bodyweight, Women 3/4 bodyweight)(no rack)
30 Pull-ups


My time:  13:48, modified

This thought of this WOD was not exactly enticing this morning at 4:30.  I had to force myself out of bed.  And I promised myself I was scaling.  But, I got there and got warmed up and did the Rx weight on the squats. I did jumping pull ups instead of kipping, since my hands are still tender being torn a week or so ago.  Oh, and I used the rack for the squats, but I got a damn good workout.  My legs are still shaky!

Strength was a complex of:  power clean, back squat, push jerk from the back

My loads:  55-65-75-80-85-90-95

I'm a little afraid of taking the bar from a clean to my back.  But I did just fine and could probably have gone heavier.  I just keep remembering the time I smashed my neck with 95# during The Bear and it sure leaves me a little nervous.

Monday Funday

3 Rounds of:

With a 3 minute time cap:
 500 Meter row
With remaining time max rep hang power cleans
 Rest 3 minutes

Men/Women loads
95/65=1 pt
115/75=2 pt
135/95=3 pt
155/105=5 pt
185/125=7 pt
205/135=9 pt
225/155=12 pt


I used 95# for this workout. 

Round 1  - 9 reps
Round 2 - 11 reps
Round 3 - 10 reps

for a grand total of 30 reps x 3 points each  = 90 points

Loved this workout!  It was tough getting that row done in a decent time.  The first round I finished at like 2:12 and it took me until 2:20 to get to the bar.  I wussed out about 7 seconds from the end and could have got another 2 reps.  Oh well.  I did better the next two rounds! 

Hope we do this one again sometime!

Yes I Did!!!

I climbed the 15' rope today - and I pushed that damn sled!!  Everything else for the rest of the day is just gravy!  :)

So we started out setting up all our equipment for the three WODs today, testing a few reps of everything.  That was our warm-up.

I was bound and determined I'd push that sled today.  Being outside on the pavement made it infinitely easier.

Our strength today was sled push, 3 rounds, 50'. 
Round 1 - pushed the sled (weighs about 110#)
Round 2 - added 35 #
Round 3 - added another 25#

I really thought it was fun pushing the sled.  Getting in the right position (low) is key, as well as just not stopping if at all possible.


WOD 1:

AMRAP in 7 minutes of:
2 Rope climbs
100’ Sled push

My reps:  2 rounds (I modified by doing only 1 rope climb per round)
I started to do the 10' rope on the pull up bar and then I looked over at the 15' and told myself, "It's time to gut up and DO IT!"  And so I did and I was happy for the rest of the hour no matter what else happened!!

rest 3 minutes

WOD 2:

AMRAP in 7 minutes of:
30 Squats
15 Toes to bar

My reps:  2 rounds + 12 squats

I was pretty wiped out from the first WOD, and couldn't manage to kip my ttb, but did the best I could.  My hands are still torn up from last week.

rest 3 minutes

WOD 3:

AMRAP in 7 minutes of:
7 Handstand push-ups
14 Kettlebell swings (Men 55 lbs, Women 35 lbs

My reps:  4 rounds + 2 HSPU

I used 2 abmats for hspu, and made sure my head touched every single time.  I'm so back and forth on these.  Some days I can barely hit 2 abmats.  Some days I can do ok with one and a thin plate.  I  guess it's one of those things that needs to start meaning something to me and I'll figure it out.  

That's it...my day was made after the first rope climb.  I'm just on cruise control until Happy Hour at this point!

TGIF!

Feelin' Strong

So, yesterday I had no energy.  Today I felt pretty strong.  I wasn't super fast on the WOD or anything like that, but I just felt strong.  I love days like this!  :)

WOD:

3 Rounds for time of:
10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Sumo Deadlift High Pull
10 Thrusters

My time:  10:17, Rx - PR by 1:25

So yeah, I PR'd this one today.  I was still pretty slow, considering everyone else's time in the gym but whatevs.  The first time we did this one I was hung over (and even possibly still drunk).  What killed my time on this was the thrusters.  I have got to figure a way to just mentally block out the agony of my burning quads and lack of oxygen during thrusters.  They are horrible every time I do them. 

I did manage to do all the OHS unbroken, however.  Small victory.  I'll take it!


Strength today was 3 OHS with 2 second hold at the bottom.

My loads:  65-75-80-85-105

I faltered a little bit at the very end of the third rep at 105# but still counted it.  I was maybe 2" from the top.  Of course, in a competition I would've been no-repped, but nobody's paying me for this stuff!  Ha ha!!

Groggy

I feel like I've been drugged!  I could have slept all day today, I believe.   I've resorted to drinking a cup of coffee.  We shall see if that helps.

Today we had a half-tabata warm up.  Pull ups, push ups, sit ups, squats.  I subbed ring rows for pull ups, because my hands are still torn up from last week and I know we have pull ups coming up soon.

Then we did one round of The Bear with the bar and then our strength was also one round of The Bear.  I chose to stay light at 65#, because I feel like a total slug today. Then I did a few squat cleans because I wanted to, and had extra time.  :)

WOD:

5 Rounds for time of:
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Ring dips
6 Handstand push-ups

My time:  12:50

Nowhere near Rx. 
Wall ball - most of them hit the target. 
Ring dips - I subbed bar dips and those were pretty iffy.
HSPU - used 2 abmats and probably connected about 50% of the time

My shoulders are shot.

Tomorrow I hope I'm feeling strong again!

Much Better!

After a weekend of recovery and watching the Crossfit games, I'm fired up and feeling way better.  Even starting to see some progress with losing a few pounds.  So, yay for that!

This morning our strength was Clean & Jerk, one every minute on the minute for 10 minutes.  I should've gone heavier.  I started to go with 115, and it felt heavy so I dropped to 105.  I really should've stuck with 115.  Next time!

Anyhoo...I made it through all 10 rounds no problem.

The WOD:
Row 500m
30 Burpees
10 Shoulder-to-Overhead Presses (Men: 165 lbs, Women: 95 lbs)

 My time: 7:33, Rx

I love this one.  Well, except for my loathing of burpees.  But it's still a fun, challenging workout, and I did about like I expected on it so, it was a good morning!

TGIF!

Completely lost my mojo today.  Yesterday, I was so excited about trying to push one of those sleds, and I woke up with zero energy, cramps from Hell, and nauseated beyond belief.  Still, I got up and went to the gym, ready to see what I could do.

What I could do was very little!  I barely made it through 5 sets of 10 back squats at a weight that normally I could practically jump up and down with.  Several times I felt on the verge of passing out.

I'm exhausted.  I need a rest day!  I didn't do justice to any of these workouts today.

Strength:  Back Squats - 5 sets of 10 at 75% of 1RM
My weight should have been 160, but I went with 125# and barely made it through.  

WOD 1:
As many rounds as possible in 5 minutes of:
50’ Sled push or plate push
5 Burpees

My rounds:  3

Started round one pushing a 25# plate.  Made one pass with that, and then went to the beloved bear crawls.  Ha ha!  Super weak and slow.  Glad that's over.  I want another chance at those sleds - outside!

rest 3 minutes

WOD 2:
As many rounds as possible in 5 minutes of:
30 Double unders
3 Muscle ups or 3 dumbbell burpee complex

My rounds:  1 + 25 double unders

Seriously zero energy by this point.  But I did give it all I had for 5 minutes.  Double unders were a complete struggle today. 

rest 3 minutes

WOD 3:
As many rounds as possible in 5 minutes of:
20 Box jumps (Men 24” box, Women 20” box)
2 Wall climbs

My rounds:  2 + 5 box steps

I stepped the box jumps (as I have been since March...).  Wall climbs seemed like the easiest thing we did this morning.  I think I was just loopy from lack of oxygen at this point.  Managed to get all the way up on the wall this time though, so we'll call that my small victory for the day. 

TGIF people!!  Have a great day!

Ouch!

90 toes to bar + sweat + chalk = blisters that tear open in the third round

Yeah...ouch!  I could feel my fingers blistering around rep 15 in the third round.  It was all I could do to make myself finish the round.  I knew if I kept going the blisters would get bigger and then tear open.  I just gives me the heebie jeebies feeling the blister rubbing back and forth knowing it's going to rip open any second.  Ugh!  Well it finally happened with about 7 reps left.  I guess that's not horrible.  Thankfully I didn't bleed.  Just some loose skin to tear off.  Yuck.

Anyway....

3 Rounds for time of:

30 Toes to bar
21 Ground to overhead (Men 95 lbs, Women 65 lbs)

My time:  21:31, Rx

I figured out how to kip toes to bar again - briefly.  It seems once my forearms fatigue it's hard to maintain it.  I managed to kip 7 ttb in the first round and 5 in the second but that was it.  I had some doubles but other than that, it was single, single, single, single, single...

I did all power snatches on the ground to overhead.  It's the most efficient (in my opinion) so I went with it.  65 is a manageable weight for power snatch. 

Glad that's over with. 

Tomorrow sounds scary.

Busy!!

What a day.  I didn't sleep well last night, worrying about my son, who is sick and for some reason puts off going to the doctor until the situation is almost out of control.  (Fast forward to noon today and he has pneumonia.  *sigh).    Work has been insanely busy and seems like I cannot catch up.

So my sanity in all of this?  My one place I can get away and concentrate on only what is in front of me at the moment, and block it all out?  CrossFit!  

We started today with 10 rounds of handstand holds 30 seconds on/30 seconds off.   I made all 10 rounds.  Well there was one round where my butt bounced off the wall, but I got right back up and stayed an extra few seconds at the end to compensate.  Big butt!  Ha ha!

Then it was 10 rounds of rowing 30 seconds on/30 seconds off.  I got about 1225 meters.

Strength today was hang power cleans: 5 rounds of 5, with max double unders each round in 90 seconds.  There was a rest period in between but I don't remember.

Hang Power Cleans 5 ea @ 105-95-95-95-95
Double Unders – 10-24-26-22-17 = 99

Then the WOD:

As many rounds as possible in 7 minutes of:
7 Pull-ups (chin over the bar)
7 Hand release push-ups

WOD as Rx = 5 rounds

Monday!

For time:

50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
5 Rope climbs
30 Wall ball shots
3 Rope climbs
20 Wall ball shots
2 Rope climbs

My time:  16:24, 10' rope climbs

So, it turns out rope climbs are terrible therapy for tennis elbow! Go figure!  I'll be icing my elbow today and doing some physical therapy with my "Thera Band Flex Bar".  It really is an amazing tool for tennis elbow.  It's always something!

Strength today was push press
5 sets of 3 @ 45-55-60-65-70

My left leg (the one I had the stress fracture in) is giving me some trouble.  Not sure if it's bone or muscle, but it's frustrating to say the least.  I skipped running over the weekend, and it hurt a little on the push press today with the dip & drive, but by the end of the WOD it was fine.  I'm just a mess!!

TGIF!

For time:
Jenks Mile (400, 200, 400, 200, 400 meter runs with 1 minute rest b/w each)

then when clock hits minute 15:

2 Rounds for reps:
1 Minute max rep pull-ups
rest 1 minute
1 Minute max rep dips
rest 1 minute
1 Minute max rep sit-ups
rest 1 minute
1 Minute max rep push-ups
rest 1 minute
1 Minute max rep box jumps (Men 24” box, Women 20” box)
rest 1 minute

then when clock hits minute 35:

As many reps as possible in 5 minutes of:
30 Back squat (Men 225 lbs, Women 155 lbs)
20 Alternating one arm dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
10 Muscle ups

Jenks Mile:  
400 - 2:02
200 - 0:54
400 - 2:14
200 - 0:58
400 - 2:21
Total:  12:29

Skills WOD:
PLU: 12/10 = 22
P/U: 20/18 = 38
S/U: 42/35 = 77
Dips: 10/7 = 17
Box: 23/19 = 42
Total = 196
(jumping ring dips/negatives, 20" box step ups)

Chipper:
155# back squat from rack = 21 reps


I'm pretty sure Breck is trying to kill someone.  Ha ha!  This was a tough week.  Probably the humidity didn't help.  I feel like I should have lost ten pounds this week, but the scales say no.  Bummer!

TGIF!!

Mmmm...Squat Cleans!

I was dog tired this morning, but I knew we were going to have squat cleans (& jerks) today, so I got my butt out of bed and headed on down to CFJ to get me some!

12-9-6 Rep rounds for time:

Squat clean and jerk (Men 155 lbs, Women 105 lbs)
Bar facing burpees

My time:  17:20, Rx!

I haven't done a heavy Rx WOD in a long time.  I usually scale down to something comfortable.  I had every intention of scaling today, as well, until Andy made me feel guilty.  (I'm quite capable of  putting up 105#, but I knew my time would be ridiculously slow at that weight.)  So, I threw some 10's on and went for it.

The first 12 reps went okay and then the burpees were ridiculous.  I was so sweaty I was sliding around on the lifting platform like a mud wrestling contest.  Ha ha - gross!!!  For the round of 9 & 6 I moved my bar out so I wasn't sliding all over the place.   

My hope was to finish in 15 minutes, but no such luck.  However, I felt like I kept a decent enough pace, and got a good workout.

Strength today was Squat Clean & Jerk:

10 singles

My loads:  55-65-75-85-90-95-100-105-120-125

Too HOT!

Went out for a  run after work in the blazing ass heat.  Ridiculous idea, honestly.  I made it a mile and a half and thought I was dying.  Not posting a time, due to the excessive amount of stops and starts.  Any spot of shade was an opportunity to rest.  Never again in this heat!!!

CFJ Death March

For time:

1 Mile run with kettlebell (Men 55 lbs, Women 35 lbs)
Every minute on the minute do 10 Kettlebell swings

My results:  1000m, 100 kbs

I treated this as an amrap.  I did 5 swings per minute.  Holy crap on a cracker!!  What a ridiculously torturous workout this turned out to be! And yet, on some level it was actually kind of fun.  I suppose that's every CF workout, right?    The carry varied from resting on the shoulder to behind the hips to just hanging at my side.  Tough to decide which was best or hardest. I somehow managed to whack both of my knees with the kettle bell.  Ouch!  Nothing directly on the knee cap so I'm fine - just a bruise or two.

Strength today was a mini-Lynn
3 rounds of max bench at 95#, followed by max set of pull ups

My total was 35.  I've lost the detail of it somewhere...

Death By Burpee

When the posted WOD is a 10 min amrap, I always worry about how we will fill that other 50 minutes.

Today, my worst fear:  Death By Burpee!!  One burpee the first minute, two the second, and so on until you fail to complete the number required.  After failure you continue with a prescribed penalty set until everyone fails. 

I made it through round 9, then failed to complete 10.  So my penalty was assessed at 6 per round, and this was through 15 rounds.  So plenty of damn burpees (84 exactly).  I wasn't dead, but I was getting close!!

Strength today was Squat Snatch - 10 singles
My loads:  35-40-45-55-60-65-70-75-80-80

Then the WOD

As many rounds as possible in 10 minutes of:

5 Squat snatch (Men 135 lbs, Women 95 lbs)
15 Toes to bar

My rounds:  2 + 12 ttb, scaled to 70#

I have somehow totally lost the ability to kip more than 2 or 3 toes to bar in  a row.  I really need to get this skill back in my bag of tricks.  They take forever when you're not kipping!!  Squat snatches are probably my weakest lift.  I can do touch &go on power snatch, but not on squat snatch.  I managed a couple of touch & go, but only a couple.  My form goes to crap if I don't stop and re-set between reps.

A nice, solid hour of work today!!

A Run & A Walk

Stopped on my way home from work for a two mile run at the Aquarium Trail.  The weather was perfect - cloudy, 79°, tiny bit of light rain and a mild breeze.  I took it slow, and enjoyed the run, although it was more of a jog than anything at just under 11 min per mile.    I had to stop for a car at one point and ended up with a huge calf cramp.  Managed to work it out pretty quickly and move on.

After dinner, I decided to join my husband and our dog for their walk.  We did roughly 1.5 miles in our hilly neighborhood.

Happy Monday!

As many rounds as possible in 8 minutes of:

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

My rounds:  3 even 

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

 
rest 4 minutes


 As many rounds as possible in 8 minutes of:

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

My rounds:  4 even

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

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

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

2.5 miles

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

I did 2.55 miles, very slowly. 

Time:  30:23

Fran

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

Crap. 

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

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

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

"Fran"

21-15 & 9 rep rounds of:

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

My time:  11:08, Rx

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

Strength today was front squats

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

TGIF!!

Hill Run

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

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

Cardiorama

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

For max reps:

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

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

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

Before and after class I ran 400m.

Home, Sweet Home!

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

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

As many reps as possible in 10 minutes of:

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

My reps:  41, as Rx

*
rest 5 minutes
*

As many rounds as possible in 10 minutes of:

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

My total:  6 rounds even

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

TGIF!

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

Anyway - today was a super fun Friday!

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

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

5 Minute rest break, then:

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

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

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

My score on WOD 2:  finished in 8:25

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


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

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

TGIF!!  

Dumbbell Hell

Oh, how I love and hate this workout.

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

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

Every minute on the minute for 20 minutes:

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

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

My DB weight: 20# ea, completed 20 rounds

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

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

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

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

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

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

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

“Mr. Brown”

4 Rounds for time of:

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

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

My time:  27:58


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

Home Sweet Home

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

This WOD was just what I needed!!

8 rounds of:
Run 400 meters
Rest 90 seconds

My times:

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

TOTAL TIME: 28:06

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

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

Okay...off to work!  

It's My Friday!

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

As many rounds as possible in 12 minutes of:

200 Meter run
3 Muscle ups

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

My rounds:  5 even

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

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

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

"Horrible Hundred"

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

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

My time:  11:58, scaled

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

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

Tabata Tuesday

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

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

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

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

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

I really enjoyed the back squats.  Fun!


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

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

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

*we stepped the box instead of jumping.

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

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

Welcome to Monday

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

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

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

Then, off to our strength component

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

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

As many rounds as possible in 10 minutes of:

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

My rounds:  5 even, Rx

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

TGIF - again!

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

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

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

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

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

So.  

I dropped it.  

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

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

And since that wasn't enough, we did:

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

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

TGIF Boys & Girls!!

Leg Day

5 Rounds for max rep lunges of:

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

My total:  45 lunges, 65#

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


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

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

Great programming today!  Tomorrow sounds fun too!!

"Nicolette"

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

For time:

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

My time:  29:48 - scaled

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

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

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

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

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

~Peace!

Diane

21-15 & 9 reps for time of:


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

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

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

Strength today was Squat Clean & Jerk

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

Overhead Fran

21-15-9 rep rounds for time of:

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

My time:  8:28, Rx - PR

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

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

TGIF!!

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

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

For time:

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

My time:  28:01

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

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

We'll call it a success!!

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

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

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

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

TGIF, my friends!!

Jackie

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

My time:  12:29, Rx

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

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

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

Deadlifts

21-15-9 reps for time of:

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

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

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

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

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

Yay! Snatches!

As many rounds as possible in 20 minutes of:

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

My rounds:  5 + 3 sit ups

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

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

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

Monday...Runday

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

2.04 miles = 24:06

Friday!

3 Rounds for time of:

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

My time:  12:16, w/85#

I scaled.

Again.

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

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

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

TGIF!!!