Tuesday, November 12, 2013
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (Men 135 lbs, Women 95 lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
My total reps: 204, Rx
1 – 3 rds
2 – 2 rds + 3 cleans
3 – 2 rds
4 – 2 rds
5 – 2 rds + 3 cleans
This is the first time I've done this one. Think it's been posted about 3 times, but I've always been gone, or in the first instance (2008) I wasn't at CFJ yet. It was actually kind of fun. I enjoy power cleans, and this was a good chance to work on "touch & go" sets of 3. The push-ups, however, killed my time. I knew they would - being one of my biggest weaknesses. I did maintain strict form on every single rep though, and so, even though my score is kind of low, I'm pleased with my effort.
Kind of a light crowd this morning at 5 am. Guess maybe the cold weather kept people in their nice warm beds. :)
Strength today was power cleans 7 sets of 2 each
my loads: 55-65-75-85-95-105-110
Monday, November 11, 2013
Karabel...sorta
“Karabel”
10 Rounds for time of:
3 Squat Snatches (Men 135 lbs, Women 85 lbs)
15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
My time: 16:29 - Modified
Scaled to 55# on snatches and 10# and 10 reps per round of wall ball, and managed to keep the intensity pretty high. Very few rest breaks, and only for a few seconds each. We had a 20 minute time limit and I just wanted to beat that, which I did.
Strength today was squat snatch. I think we were supposed to do 10 singles.
I did something like: 35-45-55-60-65-65-70-70
(Not 10 lifts, but my form was breaking down).
10 Rounds for time of:
3 Squat Snatches (Men 135 lbs, Women 85 lbs)
15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
My time: 16:29 - Modified
Scaled to 55# on snatches and 10# and 10 reps per round of wall ball, and managed to keep the intensity pretty high. Very few rest breaks, and only for a few seconds each. We had a 20 minute time limit and I just wanted to beat that, which I did.
Strength today was squat snatch. I think we were supposed to do 10 singles.
I did something like: 35-45-55-60-65-65-70-70
(Not 10 lifts, but my form was breaking down).
Thursday, November 7, 2013
Fight Gone Bad
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
My total: 222 (5 reps off my PR)
row: 11-10-10
wb: 15-11-13
sdhp: 15-13-14
bx: 19-18-18
PP: 20-17-18
I love this workout. Not so much while I'm actually doing the workout, but in theory I love it. It's always a fun challenge to see if you can keep up the same intensity each round. But, somewhere mid-round 2 I always want to just lay down. I think I actually said this out loud today in the middle of round 2. But I pushed onward and finished it. And damn it, I should've pushed harder and got 5 or 6 more reps. Story of my life
Think I'm staying home tomorrow and rowing a 5k. That'll buy me an extra half hour of sleep.
~Peace!
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
My total: 222 (5 reps off my PR)
row: 11-10-10
wb: 15-11-13
sdhp: 15-13-14
bx: 19-18-18
PP: 20-17-18
I love this workout. Not so much while I'm actually doing the workout, but in theory I love it. It's always a fun challenge to see if you can keep up the same intensity each round. But, somewhere mid-round 2 I always want to just lay down. I think I actually said this out loud today in the middle of round 2. But I pushed onward and finished it. And damn it, I should've pushed harder and got 5 or 6 more reps. Story of my life
Think I'm staying home tomorrow and rowing a 5k. That'll buy me an extra half hour of sleep.
~Peace!
Wednesday, November 6, 2013
Back Squat Love
Ah, good ol' back squats. I was plenty happy to be doing back squats today. I love the days when the WOD is more strength focused than cardio. Which probably means I really need to work more on my cardio. I know. ;)
WOD
21-15-9 Rep rounds for time of:
Back squats (Men 135 lbs, Women 95 lbs)
Toes to bar
My time: 8:10 Rx
Normally I would wuss out and go from a rack on this, because I hate cleaning the bar and then taking it to my back. More specifically I hate the taking it to my back part. It scares me. But I managed okay and went Rx on this one - from the ground. I did all the back squats unbroken - yay me! Toes to bar were not too awful, though my kip seems to be just completely gone these days. I was proud of my time today and super excited that I did something Rx for a change! It's been a while.
Strength today was, of course, back squats!
Rep scheme: 5-3-2-2-1-1-1
My loads: 85-105-115-135-155-175-185
All my lifts felt pretty good once I got past the sound of my knees cracking. Yuck. Sounded like bubble wrap popping. On my lift at 175# I noticed I leaned slightly forward on the way back up. Such a bad habit and a good way to get hurt. But I'm fine.
WOD
21-15-9 Rep rounds for time of:
Back squats (Men 135 lbs, Women 95 lbs)
Toes to bar
My time: 8:10 Rx
Normally I would wuss out and go from a rack on this, because I hate cleaning the bar and then taking it to my back. More specifically I hate the taking it to my back part. It scares me. But I managed okay and went Rx on this one - from the ground. I did all the back squats unbroken - yay me! Toes to bar were not too awful, though my kip seems to be just completely gone these days. I was proud of my time today and super excited that I did something Rx for a change! It's been a while.
Strength today was, of course, back squats!
Rep scheme: 5-3-2-2-1-1-1
My loads: 85-105-115-135-155-175-185
All my lifts felt pretty good once I got past the sound of my knees cracking. Yuck. Sounded like bubble wrap popping. On my lift at 175# I noticed I leaned slightly forward on the way back up. Such a bad habit and a good way to get hurt. But I'm fine.
Tuesday, November 5, 2013
"Grace"
For time:
30 Clean & Jerk (Men 135 lbs, Women 95 lbs)
My time: 4:13, w/75#
You know, this has always been my favorite, and I still love it. I just didn't love the fact that I have tendonitis and I'm sore and tired. Ha! I chose 75# so I could go fast today and I actually set myself a little PR for this weight. I need to work back up to doing 95# and see if I can go this fast. There's really no reason I shouldn't be able to get there again.
Our "cool-down" after grace was even minutes pull ups and odd minutes dips. Or something like that. I did 3 kipping most rounds and a couple rounds of strict. Dips were jumping and negatives.
Strength was clean & jerk 5 sets of 3 touch & go
my loads: 55-65-75-85-95
Monday, November 4, 2013
Happy Monday!
With a 20 minute time cap, try to complete for time:
4 Rope climbs
40 Hand release push-ups
3 Rope climbs
30 Hand release push-ups
2 Rope climbs
20 Hand release push-ups
1 Rope climb
10 Hand release push-ups
My time: 17:41 - modified
My first rope climb was uneventful. The second one I lost my foot-hold at the top, and scared myself half to death. I descended rather rapidly, thankful for my gloves. The next climbs were maybe half way up the rope, due to my newly regained fear of falling. On the remaining rounds I did 1/2 to 3/4 climbs. My last climb was about 1 foot from the beam. Just have to be sure to lock in my feet and not freak out when I lose it...and always hang on tight. Ha ha!!
Our strength today was another WOD, really.
20 minutes
Even minutes do 6 OHS
Odd minutes do 12 deadlifts
I chose 55 lbs for my weight, and it was plenty. I was able to get super deep in my squats, and not break my wrists trying.
Tomorrow is Grace. Yikes!
4 Rope climbs
40 Hand release push-ups
3 Rope climbs
30 Hand release push-ups
2 Rope climbs
20 Hand release push-ups
1 Rope climb
10 Hand release push-ups
My time: 17:41 - modified
My first rope climb was uneventful. The second one I lost my foot-hold at the top, and scared myself half to death. I descended rather rapidly, thankful for my gloves. The next climbs were maybe half way up the rope, due to my newly regained fear of falling. On the remaining rounds I did 1/2 to 3/4 climbs. My last climb was about 1 foot from the beam. Just have to be sure to lock in my feet and not freak out when I lose it...and always hang on tight. Ha ha!!
Our strength today was another WOD, really.
20 minutes
Even minutes do 6 OHS
Odd minutes do 12 deadlifts
I chose 55 lbs for my weight, and it was plenty. I was able to get super deep in my squats, and not break my wrists trying.
Tomorrow is Grace. Yikes!
Friday, November 1, 2013
TGIF!
B told me yesterday that today's WOD would be awful. But really, I had no idea! I saw this posted, and wanted to go back to sleep. Since I'd been awake for 30 minutes, anyway (bah!) I decided to get up and go push myself through it. Running isn't that awful. Is it?
With a 35 minute time cap:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
With the remaining time, do as many rounds as possible of:
5 Deadlifts (Men 275 lbs, Women 185 lbs)
10 Burpees
My total run time: 32:00
My rounds: 1 round + 5 burpees
I felt like I was running in a nightmare today - super slow, no matter how hard I tried to go faster. I'm just glad I wasn't running from zombies or something. They would've caught me today. My left ankle was killing me at the start, but it finally went numb, or maybe it loosened up. I couldn't tell which. Either way, it stopped hurting.
By the time I got to my bar and took off my jacket, I had about 2:40 left on the clock. I figured I might get in two rounds, but I came up just short of that by 5 reps. It didn't really break my heart though. I'm done for the week, and ready for some rest!!
Strength: deadlift
rep scheme: 3-3-3-3-3
my loads: 105-135-155-175-185
TGIF!
With a 35 minute time cap:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
With the remaining time, do as many rounds as possible of:
5 Deadlifts (Men 275 lbs, Women 185 lbs)
10 Burpees
My total run time: 32:00
My rounds: 1 round + 5 burpees
I felt like I was running in a nightmare today - super slow, no matter how hard I tried to go faster. I'm just glad I wasn't running from zombies or something. They would've caught me today. My left ankle was killing me at the start, but it finally went numb, or maybe it loosened up. I couldn't tell which. Either way, it stopped hurting.
By the time I got to my bar and took off my jacket, I had about 2:40 left on the clock. I figured I might get in two rounds, but I came up just short of that by 5 reps. It didn't really break my heart though. I'm done for the week, and ready for some rest!!
Strength: deadlift
rep scheme: 3-3-3-3-3
my loads: 105-135-155-175-185
TGIF!
Thursday, October 31, 2013
“Nightmare on Elm Street”
5 Rounds for time of:
11 Hang power clean and jerk (Men 115 lbs, Women 75 lbs)
11 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
11 Chest to bar pull-ups
My time: 13:24, scaled - C&J 55#, WB 6#, 5 kipping plu
I'm still taking it easy from the weekend. I'll jump back in full-force next week. Today I scaled this one just to make it where I could keep the intensity level high and get a good workout, without stopping to rest forever between reps. I rested two or three times briefly on the clean & jerks, but otherwise didn't stop moving.
Strength today was hang clean & Jerk
rep scheme: 5-3-2-2-1-1-1
my loads: 45-55-60-65-70-75-80
Again, keeping it light...because I can. :)
Wednesday, October 30, 2013
Hump Day
3 Rounds for time of:
30 Box jumps (Men 24” box, Women 20” box)
20 Front squats with barbell
10 Handstand push-ups
My time: 11:37, scaled
I did box steps instead of jumping (as always) and used 2 abmats for HSPU. And sadly, I must admit I think my head only touched the abmats like maybe 5 times total. Just didn't have the shoulder strength today. But I kept the intensity up and kept moving. I was surprised how tough the front squats were with JUST A BAR after the box jumps/steps. My quads were burning up!!
Strength today was snatch balance. I didn't do all the sets. I'm calling this week "active rest"...not going all out on anything.
Forget my rep scheme, but I went up to 60# and stopped.
30 Box jumps (Men 24” box, Women 20” box)
20 Front squats with barbell
10 Handstand push-ups
My time: 11:37, scaled
I did box steps instead of jumping (as always) and used 2 abmats for HSPU. And sadly, I must admit I think my head only touched the abmats like maybe 5 times total. Just didn't have the shoulder strength today. But I kept the intensity up and kept moving. I was surprised how tough the front squats were with JUST A BAR after the box jumps/steps. My quads were burning up!!
Strength today was snatch balance. I didn't do all the sets. I'm calling this week "active rest"...not going all out on anything.
Forget my rep scheme, but I went up to 60# and stopped.
Tuesday, October 29, 2013
Still sore...
I can't believe how sore I still am from the weekend. But I made myself get up and go today. Hopefully I worked out some of the soreness. I took it pretty easy on everything, so I wouldn't just be making it worse.
Warm up was the fish game on the rower. I got 1050. Woo hoo!!
Then we had push ups every minute for like 5 min? I did 5 per round...very strict.
Strength was bench press 5 x 5. I did 4 x 5. My loads were 65-75-80-85 Plenty for me, and worked the only set of muscles that weren't completely sore. They will be tomorrow.
WOD 1 was a 7 min AMRAP
100' dumbbell carry
10 ring dips
1 dumbbell burpee complex
My rounds: 4, with 20# db's.
I used the ring dips as practice just jumping up and holding and then doing negatives. I didn't do 10 per round...closer to 8.
WOD 2 was 1500 m row for time 10- min time limit.
My time: 7:26
Everyone decided to do max reps KBS after the row in the remainder of the 10 min.
I got 30 swings at 35#
And then I came to work to a train wreck - network was down. Circuit breaker had flipped. Fixed that only to find out one of our switches has gone bad and part of the office is still offline. Ugh. Long day ahead! Good thing I got up early. :)
Warm up was the fish game on the rower. I got 1050. Woo hoo!!
Then we had push ups every minute for like 5 min? I did 5 per round...very strict.
Strength was bench press 5 x 5. I did 4 x 5. My loads were 65-75-80-85 Plenty for me, and worked the only set of muscles that weren't completely sore. They will be tomorrow.
WOD 1 was a 7 min AMRAP
100' dumbbell carry
10 ring dips
1 dumbbell burpee complex
My rounds: 4, with 20# db's.
I used the ring dips as practice just jumping up and holding and then doing negatives. I didn't do 10 per round...closer to 8.
WOD 2 was 1500 m row for time 10- min time limit.
My time: 7:26
Everyone decided to do max reps KBS after the row in the remainder of the 10 min.
I got 30 swings at 35#
And then I came to work to a train wreck - network was down. Circuit breaker had flipped. Fixed that only to find out one of our switches has gone bad and part of the office is still offline. Ugh. Long day ahead! Good thing I got up early. :)
Monday, October 28, 2013
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:
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.
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!
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.
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.
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!!
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 barbellsSnatch. 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!!
Friday, October 25, 2013
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!
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!
Thursday, October 10, 2013
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!
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!
Wednesday, October 2, 2013
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.
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.
Thursday, September 26, 2013
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.
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.
Wednesday, September 25, 2013
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!!
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!!
Tuesday, September 24, 2013
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
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
Monday, September 23, 2013
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? :)
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.
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.
Friday, September 20, 2013
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!
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!
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