Grumpy

The first words out of my mouth this morning were "Stop kicking me around".  This was in response to my husband ever so gently nudging me to let me know the alarm was going off.  He does this every single day, in the most loving way possible, because I wear earplugs and cannot actually hear the alarm, and because he's incredibly nice.  Today was no different, but for some reason I lashed out at him. Maybe because every muscle in my body is sore, and I'm completely exhausted, despite three nights of decent sleep.  Maybe because I've gone 3 full days without a drop of alcohol, following a full three weeks of extreme liver abuse.  I know I sound like an alcoholic  - don't judge!  Just promise you'll smuggle me some vodka if I end up at The Betty some day.

Anyway...after my little outburst, I rolled over and looked at my phone to check the WOD.  And the next words out of my mouth were, "I don't want to do that - it's stupid!"  And what did I do?  I got up and went to CrossFit anyway!

I'm sure I was a real joy to be around this morning.  But, by the end of an hour at CFJ, I had adjusted my attitude and I'm happy to report that I am now having a great day!  It's the end result that matters, right?

WOD

“Bergeron Beep Test”
Every minute on the minute for as long as possible:
7 Thrusters (Men 75 lbs, Women 55 lbs)
7 Pull-ups
7 Burpees
If you don’t have unassisted pull-ups, sub sumo deadlift high pulls.
If you don’t make all the reps within the minute then continue to do as many rounds as possible for 15 minutes.

My score:  6 rounds even

Okay.  I did this as an AMRAP.  And I modified by doing jumping pull ups because my lats are so incredibly sore, I couldn't even dream of doing a legit pull up today.   Surprisingly, the thrusters were the easy part of this one. I tried hard not to rest, but again, that pesky love of oxygen got in the way and I found myself resting, mostly between burpees. 

Strength today was front squats
5-3-2 @ 85-105-135
10 sets of 3 @ 135 - I only did six sets...these were torture today.

CrossFit Games Open 12.2

Super sore this morning!!  

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch (women 45#), 30 reps
135 pound Snatch (women 75#), 30 reps
165 pound Snatch (women 100#), 30 reps
210 pound Snatch (women 120#), as many reps as possible

My total:  60 reps, Rx

Tied my previous score exactly.  Not even tempted to try 100# today.  My max is like 95, and I've been goofing off for a while, obviously, so not strong enough to even consider an attempt.  Still, this is a fun workout, and I enjoyed it.  Need serious work on heavier snatching though.

Strength today was the following complex:

3 snatch grip deadlift + 2 hang power snatch + 1 squat snatch

My loads:  45-50-55-60-65-75

Tuesday WOD & Trip Pix

Started off this morning with "Rowling".  Thankfully there were no burpee penalties this time, because I only hit 100 twice.  Also we did ten rds of 10 TTB and 20 DU.  I scaled that down to 5 TTB and 10-15 DU.  Just because. 

Strength was a complex of 3 push press, 2 push jerk and one split jerk.  In keeping with my theme of not overdoing it this week I stayed light.

My loads:   55-65-70-80-85

Then, "Jackie:

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

My time:  13:26 Rx

Wow - I was slow, but I did it all.  I rested wayyyyy too much on the thrusters.  Ridiculous amounts of rest.  I have a need for oxygen and for some reason I just love breathing, so I couldn't resist the temptation to put the bar down and gasp for air.   Actually felt good to complete something Rx without feeling like I would die.

And now, without further ado, I present you with a few of my favorite pix from vacation. If you're my FB friend, you've probably seen them. If not - enjoy!

View of White Bay, JVD

Foxy's Taboo

The Bubbly Pool - JVD

Thinking how hard CrossFit is gonna be next week.  I was right.

 

Allan, relaxing at Gertrude's

Good times with my awesome husband.  :)

View from our villa

Some of our Island Friends at dinner one night.

Clarke & Jay being goofy

Another refreshing dip in the Caribbean.

Me and DuWayne, one of my island friends.

Dinner with more friends.

Yummy Lobster

White Bay, JVD

New Year's Eve day on the beach - craziness!!

More New Year's Eve

Some of the island gang on NYE day.

The only decent snorkeling picture before the camera died.

Home Again

Back from another magnificent vacation, during which very little exercise occurred on my part. I was lazy and spoiled the entire time.  I ate whatever sounded good and drank like I had the keys to the liquor store. 

And now I must atone for the damage.  I'm not going anywhere near a scale.  My clothes tell me I over did it, so I'll just buckle down and work hard, because there's another trip in 5 months. 

WOD

21-15-9 rep rounds for time of:

Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

My time:  6:29, scaled

Modified to box steps, and 35# bar on the SDHP.  Gotta break back into this kinda slowly so I'm not too sore to continue tomorrow!

Stength:  Back Squats
10 sets of 3 @ 145
 

It's almost vacation time!!

As many rounds as possible in 12 minutes of:

6 Ring dips
12 Deadlifts (Men 135 lbs, Women 95 lbs)
18 Lateral jumps over barbell

My rounds:  7 even

I subbed out ring dips and did push ups instead.  My push ups are improving, thanks to lots of plank holds.  I'm still trying to heal up some tendonitis in my right arm, so dips are out for a while. 

These lateral jumps always scare me.  I had a couple of "trips" today and scared the heck out of me.  Funny, however, I did the last 18 jumps quickly, unbroken in an attempt to beat the clock and finish out the 7th round.  And I DID IT without tripping!  Woo hoo!!

Crazytown

My job has just been pure insanity lately.

Hopefully, after today, things will change.  Hopefully.

Not sure if its the stress, or it's just my time to get sick, but I'm coming down with something.  Probably my annual sinus infection.  Just in time for the holidays and vacation.

Made it in to CFJ today for the WOD:

3 Rounds for time of:
15 Deadlifts (Men 225 lbs, Women 155 lbs)
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
35 Sit-ups
45 Squats

My time:  20:42, scaled

I scaled the DL to 135 and the wall ball to 8 lbs.  I know, I know.  Weak.  But whatever.  Everything felt ridiculously heavy and difficult today.

Okay.  Back to Crazytown for a little while.  Wish me luck!!

TGIF!

This morning I didn't do the WOD.  I just went in and goofed around with my jump rope and some front and back squats with the weights we'll be using tomorrow at the "Downtown Duel".  I keep alternating between, "Why the Hell did I let Rayus talk me into this?" and "I'm just going to have a good time."  Ultimately I need to stick with "just going to have a good time" because my partner, Marcy and I are both a good 5-8 years older than most of our competition (as far as I can tell).  Anyway...I'm ready for it.

In more important news:  I'm just eaten up with vacation-itis. Thirteen days from now I'll be lounging on the beach at White Bay with a cold beer in my hand.   Here's a screen shot from the webcam there this morning:

I almost cannot stand the anticipation!  I've got a stack of work about two feet tall, tons of stress to go along with it, and I can barely focus on my work for thinking about the islands.  Oh, how I love that place!

Now, if I could figure out a way to just go live there...

TGIF!!

Crazy days

I've been super super busy at work.  And frustrated.  But that's not important.

What is important?

What's important is, I got my bootie out from between those flannel sheets today  (and yesterday) and went to CFJ for a little fun with a barbell.  Deadlifts are always certain to convince me it's worth getting out of bed.

5 Rounds for time of:
7 Deadlifts (Men 275 lbs, Women 185 lbs)
15 Bar dips

My time:  5:08

I subbed out the bar dips (tendonitis...still) and did 7 GHD sit ups instead.  It was a fun, fast workout.

I also EXACTLY TIED my PR for 500m row this morning!  1:56.5
There is not a date showing on my PR list, but I know it had to be early 2010!!  Not sure I want to do that again for another three years.  ;)

Back from the mountain...

I've been sort of "snowed in" at home.  There is this awful hill in front of my driveway, and it's littered with vehicles that didn't make it, either up or down. The city finally sent out a sand truck on Sunday and sanded the other road out of the neighborhood.  This hill, however still impassable.  There were three more cars on it today.  Not sure why they though they could make it after seeing this:

Anyway, it felt good to be back at the gym this morning.

For time:
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Toes to bar
25 Kettlebell swings
25 Toes to bar
20 Kettlebell swings
20 Toes to bar
15 Kettlebell swings
15 Toes to bar
10 Kettlebell swings
10 Toes to bar
5 Kettlebell swings
5 Toes to bar

My time:  8:17 - unbroken

I subbed sit ups for TTB  in the interest of not tearing up my hands since I know we have pull-ups in this weekend's competition.  Felt awesome to bust through this completely unbroken!

The strength today was front squats:
Rep Scheme: 5-3-2-2-1-1-1
My loads:  55-85-95-100-105-115-125

If it's not one thing...

...it's another!

So, last night, Rayus goaded me into signing up for the Downtown Duel.  I came up with a partner and signed up.

And then, I went in this morning and jammed my big toe doing a split jerk.  It hurts like hell!  Any jumping in that competition is going to slow me down.  But, I'm just in it for fun, honestly.

The absolute worst part of it is that I have a Christmas Party this Friday and I NEED to be wearing a pair of heels.  I tried heels this morning before work and OUCH!  However, I simply refuse to wear flats with a dress.  Just ain't gonna happen.  I mean, how sexy is that - flats with a nice cocktail dress?  No way, no how.   I'll wear some damn heels on Friday if it kills me.  It's open bar. Alcohol will be a great pain killer.

WOD:

3 Rounds for time:

400 Meter run
21 Toes to bar
9 Push jerk (Men 155 lbs, Women 105 lbs)

My time:  17:02, scaled to 65#

This was after said toe injury, so my running was even slower than normal.  S-l-o-w!  I figured out about the 100m mark, it kind of stopped hurting until the next round, so I just kept going.   My toes to bar kip is off in la-la land somewhere.  This was a fun little workout.

Strength today was5 sets of power clean-push press-push jerk-split jerk.  It was here, on the second split jerk, where things went bad for my toe.

first set at 65#, sets 2-5 at 75#

My new friend: the speed rope

Recently I received, as a "prize" in the Battle Over Redlands competition, a new Axel-Design speed rope. It looks like this one, only mine is pink with green handles.  I adore it in an  "oh, it's so cute" sort of way.  I mean...it's neon pink.  Adorable.   I had almost decided to give it away, because it didn't work for me like my old Buddy Lee rope. 

Well, this morning, my old Buddy Lee snapped right in half as we were starting our warm-up. Yikes!!  I have a replacement cord for it, but I didn't have time to mess with it.  So I grabbed up my new rope and decided I'd tough it out.  And guess what?  I loved it, once I got a feel for it.  I had several good sets of double unders this morning and I'm going to donate my old Buddy Lee to the community rope area once the cord is replaced.  I'm moving on.  So long, Buddy Lee...I have a new friend now!

For time:

50 Double unders
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Kettlebell swings (Men 55 lb kettlebell, Women 35 lb kettlebell)
20 Burpees
10 Strict handstand push-ups

My time:  9:44

I scaled the wall ball to 8 lbs, and instead of HSPU I did 10 dumbbell push press with my left arm.  I'm avoid anything that hurts the tendonitis in my right arm.  I've got to get it healed up.  It's killing me!!  Anyway, if it hurts I'm not doing it...whatever "it" is.

Strength today was back squats

Rep Scheme:  5-3-2-2-1-1-1
My loads:   85-115-145-155-175-180-195

Late!

Busy day.  Just now getting around to blogging.  And it's gonna be short...just super busy.


5 Rounds for time of:
7 Muscle ups  15 Kettlebell swings  35#
21 Burpees

My time:   20:10

I modified this one today...most people subbed pull ups and dips for the muscle up but I'm having some odd pain issues and pull ups hurt in the specific spot where I'm having pain.  So, I did KBS instead.  Giving this pain a couple more weeks and then I might consider going to a doctor.  I'm sure it's just old age and wear and tear.

Strength today was front squats:

rep scheme:  5-3-2-2-1-1-1
my loads: 65-85-95-105-115-125-135

Way Too Light!

2-4-6-8-10 rep rounds for time of:

Hang power clean
Push jerk
(Men 205 lbs, Women 135 lbs or use 70% of 1RM for jerk)

My time:  4:03 - scaled to 75#

I totally missed the mark on choosing a weight today.  If I did 70% of my 1RM I would've used 95 lbs.  I was thinking 75 would give me a good challenge.  But I went through the entire 2-4-6 rounds before putting the bar down.  Um, yeah, just a little too easy.  95 would've been a perfectly challenging weight.  I do have to say, it was pretty fun to blast through a workout that fast.

Strength today was 5 sets of pp-pp-pp-pj at varying percentages of 1RM
my loads:   65-75-80-85-95

"Nicole"

As many rounds as possible in 20 minutes of:

400 Meter run
Max rep pull-ups

My rounds: 5 + 200m run
My reps:  36 pull ups

Okay, so I sucked at the pull up part of this today. It's been a while since I really put any heart or dedication into my pull ups, and that um "paid off" here, obviously.  I'll start being more dedicated.  I swear. 

Before that, I did set an awesome new PR on the strength today.  We had 20 minutes to set a 1 rep max on back squat.  Initially I thought I might just go light, but then decided to go for it. I needed a PR. 

My loads: 5-5-5-3-2-2-1-1 @ 65-85-105-125-145-165-185-215 (PR!)

JT-ish

Today the prescribed WOD was JT, but I modified it because of some pain I'm having lately, specifically when I do dips (and a few other moves).  Really I couldn't define it - was it shoulder?  Was it neck muscles?  I did some poking around up there, and located the exact spot from where the pain originates.  With my vast knowledge of Google, I've diagnosed it as a strain of the pectoralis major at the clavicular head. Sounds fancy, huh?  Basically, where the pectoral muscle attaches at the head of the collar bone, it hurts and is sore to the touch.  Apparently I just need to do some stretches and some trigger point massage and I'll be fine.

And if any of you readers are doctors, you can laugh at me, or confirm my diagnosis.  Either way, doesn't matter.  :)

"JT"

21-15 & 9 rep rounds for time of:

Handstand push-ups
Ring dips
Push-ups

My time:  11:56 - modified

I did HSPU with 2 abmats, but instead of dips I did ring rows, because the dip is where I was feeling the above mentioned pain/strain.  And for the push ups, I did hand release and really concentrated on staying super strict.  I think my push ups are getting way better. Thanks, in part, to this ab challenge I'm doing at home.  The plank holds really are getting tough!

Strength today was 50' walking lunges with a barbell - 4 rds
my loads:  35-55-55-55

Monday Mdness

Fun workout this morning.  I was sore all weekend, and hurting.  And, as per usual, working out makes me feel better.  How the heck does that work?? 

My husband and I have, over the past 48 hours or so, gone from thinking we were going to buy a travel trailer, to finding out our shop is just inches too short to store the one we wanted.  And then we went through all the mental gymnastics of storing one outdoors, winterizing, de-winterizing, loading, unloading, cleaning, covering, uncovering, etc., to the point it was starting to sound like work - a lot of work. And we made the decision not to buy one. Now we feel like we're thousands of dollars ahead, and we'll just go rent a cabin somewhere when we decide to go camping.  Guess we were bored this weekend.  Ha!!

Anyway...back to CrossFit:

WOD
12-9-6-3 rep rounds for time of:

Front squat (Men 185 lbs, Women 125 lbs)
Burpee pull-ups

My time:  9:20, scaled to 105#

Glad I scaled this one.  I was able to do the squats unbroken, and keep the intensity up the entire workout.  Good times!  ;)

The strength today was...well...I screwed it up.  I was one of those people who fails to pay attention when Breck is talking.  Usually I'm front and center, listening intently.  But today I just kinda goofed it all up.  I think it was supposed to be something like:

2 squat cleans + 2 front squats at 70%
repeat
2 squat cleans + 2 front squats at 75%
repeat
and blah blah...something got lost in there and I just did 5 sets instead of repeating weights

My weights:  85-95-105-115-125(?)

I'll pay better attention tomorrow.  Now that I have all that travel trailer stuff off my mind. 

TGIF!!

I stayed home and rowed today.  Now, before anyone starts calling me out for cherry-picking my workouts, I had already planned this as an "active rest" day.  And then, when I found out the planned WOD was FRAN I quite joyfully celebrated the beauty of such a great coincidence!  Take that, Fran!  Ha ha ha!!

5k Row = 23:40.3

Sadly this falls just about 8 seconds short of my PR for a 5k row.  I need to post my PR near the rower so I can be more motivated next time.  I mean...two hard pulls would've made the difference here. 

Ready for a couple of rest days.

TGIF y'all!

Thursday - Part 2 (Girls Night)

CFJ hosted the Tulsa Area CrossFit Girls Night Out tonight.  Just like the last one I attended, I was amazed at the number of women who showed up - all age groups, all skill levels.  It was a super fun night, and we had a really big group of ladies from Jenks.  The workout was quick and easy.

Nicole did a great job of pulling it all together. 

Here are just a few pics from the evening.  Obviously, an iPhone isn't the best camera for capturing action during a workout...too much blur!

Jo and B - college buddies

B showing Jo how it's done.  :)

Blurry Box Jumps - Brooke and Grace from CrossFit Eclipse

Brooke and Rene from Eclipse

Jennifer flying through her box jumps!

Some of the beautiful CFJ ladies.

Jennifer earning her beer.

Julie and I enjoying a cool drink.

Nicole Berry

 

Thursday - Part 1

5 Two minute rounds of:

7 Push jerks (Men 165 lbs, Women 115 lbs)
Max double unders with remaining time
Rest 1 minute b/w rounds.

My double unders:  21/21/35/31/34 - total of 142
Used 85# for PJ

Fun workout.  No way I want to do this one with 115.  I am able to do the jerks unbroken at 85#.  I tried this once before with 115, and ended up dropping weight in the second round.  Today I just started with 85 and kept it.  I also tried my new "speed rope".  Not a big fan just yet.  It's so much lighter than my good ol' Buddy Lee rope.  I switched back to the Buddy Lee on round 3.  Notice the difference in my numbers?  Yeah...   I'll have to take the speed rope home and practice with it.  Or give it away.  :)

Strength today was Push Jerk (from the rack)
Rep Scheme:   5-3-2-2-1-1-1
My loads: 65-75-85-95-105-110-125

Wasn't feeling super strong, but Jennifer L. lifted with me and she pushed me to do more than I wanted. That last lift at 125 felt surprisingly good!

Making CrossFit Work for You!

It is so easy to get caught up on the whole "prescribed" thing, and I admit, I push myself to go Rx as often as possible.  Heck, it's a big ego boost to be able to do a WOD as Rx, and occasionally keep up with the big dogs, or should I say, the young pups.  I mean, I'm 50 years old, and on the rare occasion I can go Rx and maybe out perform or at least get close to beating someone 20 years younger - it's an amazing feeling!

But, I also know my body and I know when I need to back off just a little.  Lately I've been scaling weights and reps to suit how I'm feeling that day (tendonitis is killing me lately), and still be able to maintain the intensity of a workout.  I'm still getting a great workout, but I don't feel totally beat down afterward. 

Basically, I'm making CrossFit work for me!  And there's absolutely no shame in that.  Make it work for you - you're paying for it!!

And with that being said, I scaled the WOD today.  Actually, I scaled the scaled version, even further!  ;)

5 Rounds for time of:

30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
7 Muscle ups
Substitute 10-15 Ring dips or bar dips or 7 Chest to bar burpee pull-ups for muscle ups.

My time:  16:41, scaled to 5 burpee pull-ups per round


I'm pretty sore from Monday & Tuesday, and these lunges are going to compound that even further.  Some odd part of me kind of enjoys being sore. I know that's probably some mental condition, for which I should seek help.  This was a fun workout, but took way longer than I thought it would.  I started out being able to do 15 lunges before resting, and toward the end I was breaking them up into more manageable chunks of 5 or 7 or sometimes 3.  

Strength: 

4 rounds

30 seconds to do 5 deadlifts
30 seconds to do 7 TTB
30 seconds to do 4 hang power cleans
30 seconds to do 7 TTB
30 seconds to do 3 front squats
30 seconds to do 7 TTB
30 seconds to do 2 shoulder to overhead
30 seconds to do 7 TTB
30 seconds to do 1 clean & Jerk

Just to be clear, scaling is vastly different than sandbagging...which I did on the strength today.  For some reason I thought it was just one round and so I broke down my bar and put away my weights after one round.  (Also I was only doing sets of 3 TTB).  When I figured it out (saw everyone else still working)  I was too lazy to re-load my bar, so I just worked on Toes to Bar, and visited with B.