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!