Every day this week, I have felt like absolute crap. Allergies. I've never had this bad of a reaction to pollen. My throat is on fire and my eyes are scratchy/itchy. Anyway...it's not killing me, I just feel like crap.
So, since it's not really killing me, I've made myself get up and go to the gym. Today when I read this workout from the comfort of my bed, my eyes almost crossed. What? How many? Huh?
As I woke up it made more sense.
For Time:
5 Deadlifts 245/165lbs
20 Box Jumps 24/20″
10 T2B
10 Deadlifts
15 Box Jumps
10 T2B
15 Deadlifts
10 Box Jumps
10 T2B
20 Deadlifts
5 Box Jumps
10 T2B
My time: 13:29, Rx weight, box step ups
I still love deadlifts, after all these years. I went with the prescribed weight, which felt kind of light after the strength. Box jumps are still off my list. Step ups only for this gal! Feel like I got a pretty decent time on this one even though I came in DEAD LAST...for the zillionth time. It's okay, I'm here for my fitness.
Strength today was Deadlifts.
8 @ 195
4 @ 215
3 @ 235
3 @ 235
8 @ 165
That last set should've been 195, but I wimped out.
Wednesday, April 22, 2015
Monday, April 20, 2015
Long Time No Blog
Haven't felt much like blogging. Chronic problem, I know. But I've been showing up at CFJ most days. I've missed a few here and there, but trying to stick with it.
Today I scaled the WOD, in the interest of time and sanity. The original was:
4 Rounds for time of:
10 Squat Cleans 135/95lbs
20 C2B Pull-Ups
30 Push-Ups
Rest precisely 2 minutes between each round.
Score is total time minus 6min
But I scaled it to this:
5 rounds for time of:
5 squat cleans @ 95#
10 kipping pull ups
15 push ups
Rest precisely 2 minutes between each round.
Score is total time minus 8 min
Total time: 23:45
Total time minus rest: 15:45
Love squat cleans!! I should've done all of them. :)
Today I scaled the WOD, in the interest of time and sanity. The original was:
4 Rounds for time of:
10 Squat Cleans 135/95lbs
20 C2B Pull-Ups
30 Push-Ups
Rest precisely 2 minutes between each round.
Score is total time minus 6min
But I scaled it to this:
5 rounds for time of:
5 squat cleans @ 95#
10 kipping pull ups
15 push ups
Rest precisely 2 minutes between each round.
Score is total time minus 8 min
Total time: 23:45
Total time minus rest: 15:45
Love squat cleans!! I should've done all of them. :)
Tuesday, March 31, 2015
Another week, gone.
Where does the time go?
I managed to make it to CFJ 5 days in a row last week, but somehow didn't manage to blog hardly at all. Ah well....not like many people read it anyhow.
So, I've been frustrated with several things in my life lately, but oddly, CF isn't one of them. Just normal stuff I wish would go differently. But oh well, it is what it is.
Anyway...
Today was a fun one, although very tough!
3 Rounds for time of:
9 Deadlifts 225/155 RX+ 275/185 55+ 185/125
15 Pull-ups RX+ C2B
21 KBS 24/16kgs RX+ 32/24kgs 55+ 16/12kgs
200m Sand Bag Run/Carry 80/50lbs
My time: 18:24, Rx
The pull ups really slowed me down and the sandbag run - holy wow!! I "ran" as best I could, a few steps at a time, and then walked, and then "ran" and then walked. Mostly walking. But I finished in under 20 minutes which was my goal.
I skipped the strength/skill this morning, of Turkish Get ups. My hip flexors and glutes had me hurting, so I spent the 10 minute strength time just stretching. Helped tremendously. After the WOD I went home and foam rolled and used the lacrosse ball to get some knots out.
That's about all. :)
I managed to make it to CFJ 5 days in a row last week, but somehow didn't manage to blog hardly at all. Ah well....not like many people read it anyhow.
So, I've been frustrated with several things in my life lately, but oddly, CF isn't one of them. Just normal stuff I wish would go differently. But oh well, it is what it is.
Anyway...
Today was a fun one, although very tough!
3 Rounds for time of:
9 Deadlifts 225/155 RX+ 275/185 55+ 185/125
15 Pull-ups RX+ C2B
21 KBS 24/16kgs RX+ 32/24kgs 55+ 16/12kgs
200m Sand Bag Run/Carry 80/50lbs
My time: 18:24, Rx
The pull ups really slowed me down and the sandbag run - holy wow!! I "ran" as best I could, a few steps at a time, and then walked, and then "ran" and then walked. Mostly walking. But I finished in under 20 minutes which was my goal.
I skipped the strength/skill this morning, of Turkish Get ups. My hip flexors and glutes had me hurting, so I spent the 10 minute strength time just stretching. Helped tremendously. After the WOD I went home and foam rolled and used the lacrosse ball to get some knots out.
That's about all. :)
Wednesday, March 25, 2015
What?!
I still have a blog? Uh...I forgot to blog looks like all of last week and half of this one! Oops!
I've been back at it almost every day. I made it M-Th last week and skipped Friday, in favor of sleeping in. My thinking was I'd go run on the weekend, but come the weekend, I just didn't feel like it.
This week I'm aiming for 5 days. I've made it three so far! I feel like I'm regaining my strength, albeit a little slowly, but hey...better than nothing! I've signed up for a 5k at the Oklahoma Aquarium on April 11, just to motivate myself to run a bit more. I've been doing a 400m before and after class each morning. Not that it's all that far, but it's a motivator for me. Plus, it sure helps me wake up before the 5 am class starts. I'll get out this weekend and do some running too.
So, today's WOD was super fun. Only because it had Squat Cleans...which I love!
10 Minute AMRAP
1 Power Clean 115/80 RX+ 155/105 55+ 95/65
1 Hang Squat Clean
1 Barbell Push-Up
2 Power Cleans
2 Hang Squat Cleans
2 Barbell Push-ups
3 Power Cleans
3 Hang Squat Cleans
3 Barbell Push-Ups
Continue upward trend….4-4-4, 5-5-5…
My rounds/reps: 6 rounds + 7 PC + 4 HSqC = 74 reps
I used the Rx weight of 80#, but did regular push ups instead of barbell push ups. My regular push ups are still a work in progress, so I needed to concentrate on that.
Our strength today was a complex of 1 Power Clean + 1 Hang Squat Clean
5 sets
My loads: 65-85-105-115-125
I've been back at it almost every day. I made it M-Th last week and skipped Friday, in favor of sleeping in. My thinking was I'd go run on the weekend, but come the weekend, I just didn't feel like it.
This week I'm aiming for 5 days. I've made it three so far! I feel like I'm regaining my strength, albeit a little slowly, but hey...better than nothing! I've signed up for a 5k at the Oklahoma Aquarium on April 11, just to motivate myself to run a bit more. I've been doing a 400m before and after class each morning. Not that it's all that far, but it's a motivator for me. Plus, it sure helps me wake up before the 5 am class starts. I'll get out this weekend and do some running too.
So, today's WOD was super fun. Only because it had Squat Cleans...which I love!
10 Minute AMRAP
1 Power Clean 115/80 RX+ 155/105 55+ 95/65
1 Hang Squat Clean
1 Barbell Push-Up
2 Power Cleans
2 Hang Squat Cleans
2 Barbell Push-ups
3 Power Cleans
3 Hang Squat Cleans
3 Barbell Push-Ups
Continue upward trend….4-4-4, 5-5-5…
My rounds/reps: 6 rounds + 7 PC + 4 HSqC = 74 reps
I used the Rx weight of 80#, but did regular push ups instead of barbell push ups. My regular push ups are still a work in progress, so I needed to concentrate on that.
Our strength today was a complex of 1 Power Clean + 1 Hang Squat Clean
5 sets
My loads: 65-85-105-115-125
Tuesday, March 17, 2015
Happy St. Paddy's Day!
 |
| Beer Girl! |
Happy St. Patrick's Day everyone! I'm not drinking beer this week, so hope everyone else enjoys one on my behalf today!
Today's WOD's
As many rounds as possible in 8 minutes of:
4 Burpeee C2B Pull-ups RX+ 4 Bar MuscleUps 55+ 4 Burpee Pull-ups
8 Knees to Elbows
12 Push Press 95/65 RX+ 115/80 55+ 75/55
36 Double-Unders
My rounds/reps: 2 rds + 2 burpee pull ups
Rest 2min
As many rounds as possible in 4 minutes of:
3 Burpeee C2B Pull-ups RX+ 3 Bar MuscleUps 55+ 3 Burpee Pull-ups
6 Knees to Elbows
9 Push Press 95/65 RX+ 115/80 55+ 75/55
27 Double-Unders
My rounds/reps: 1 rd + 6 k2e
My scaling: burpee pull ups, knees almost to elbows (ha ha!) It was really more like knees to triceps, though I had a couple that were really close to my elbows. 55# for the push press. And I did genuine, authentic double unders.
My lungs are still getting back to normal, I think. This one got me pretty winded.
Strength today was push press 4 sets of 6 @ 75#.
Monday, March 16, 2015
Paying for the Weekend!
Complete the following for time (with a 40 minute cut-off):
1 Mile Run or 70 Burpees (*see special note)
20 Sand Bag Cleans 80/50lbs
30 Handstand push-ups
40 Pull-ups
50 KBS 70/55 or 55/35
60 Sit-ups (ab-mat un-anchored)
70 Burpees or 1 Mile Run (*see special note)
*Special note = The athlete can choose to do the 70 burpees first or the 1 mile run, but has to finish with the opposite. i.e. start with 70 burpees and finish with 1 mile run or start with 1 mile run and finish with burpees.
My score: made it to 50 burpees at the 40 minute mark
My mile time was abysmally slow - right around 10:30. The pull ups took me forever, and I split up the kettle bells way to much. That cost me the last 20 burpees. That and I really didn't give a rats ass if I finished 70 burpees, honestly. Ha ha!! I did push myself, though. I was probably sweating beer from the weekend, but it felt good to work hard this morning.
Hoping for good workouts the rest of the week.
1 Mile Run or 70 Burpees (*see special note)
20 Sand Bag Cleans 80/50lbs
30 Handstand push-ups
40 Pull-ups
50 KBS 70/55 or 55/35
60 Sit-ups (ab-mat un-anchored)
70 Burpees or 1 Mile Run (*see special note)
*Special note = The athlete can choose to do the 70 burpees first or the 1 mile run, but has to finish with the opposite. i.e. start with 70 burpees and finish with 1 mile run or start with 1 mile run and finish with burpees.
My score: made it to 50 burpees at the 40 minute mark
My mile time was abysmally slow - right around 10:30. The pull ups took me forever, and I split up the kettle bells way to much. That cost me the last 20 burpees. That and I really didn't give a rats ass if I finished 70 burpees, honestly. Ha ha!! I did push myself, though. I was probably sweating beer from the weekend, but it felt good to work hard this morning.
Hoping for good workouts the rest of the week.
Friday, March 13, 2015
TGIF
Headed out of town for the weekend to have a good time in Eureka Springs, dressed in a super-hero costume!!
So, I rowed at home, rather than attempting 15.3 (no muscle ups here)
5K row
25:15.9
So, I rowed at home, rather than attempting 15.3 (no muscle ups here)
5K row
25:15.9
Wednesday, March 11, 2015
Hump Day
As many rounds as possible in 6 minutes of:
6 Barbell Burpee Power Cleans 115/80 RX+ 155/105 55+ 95/65
6 S2O 115/80 RX+ 155/105 55+ 95/65
Rest 2 Min
As many rounds as possible in 4 minutes of:
6 Barbell Burpee Power Cleans
6 S2O
Rest 1 Min
As many rounds as possible in 2 minutes of:
6 Barbell Burpee Power Cleans
6 S2O
*Pick up each AMRAP where last one left off*
My rounds/reps: 7 rounds + 4 burpee/cleans, as Rx!!
Attention: two days in a row Rx! :)
This was a beat down, but kind of fun. The barbell-burpee-cleans weren't the bad part here, as I thought they would be. Eighty pounds is a pretty light power clean for me. But the shoulder to overhead part kicked my big fat ass. Holy moly! The first round, after just two shoulder-to-overhead, I said "oh, no!", and of course Breck reminded me to have "positive thoughts." Thank you, Breck. He's right, of course. I did way better when I started telling myself "you've got this."
"Skills & Drills"
10 min emom
odd: 10 bar dips
even: GHD sit ups
My dips continue to be a hilarious display. I can get about 3" depth (or it feels like 3" to me), but that's about it and my muscles collapse under my ever expanding weight. So, mainly I do jumping dips, and negatives. I'm a work in progress! :)
6 Barbell Burpee Power Cleans 115/80 RX+ 155/105 55+ 95/65
6 S2O 115/80 RX+ 155/105 55+ 95/65
Rest 2 Min
As many rounds as possible in 4 minutes of:
6 Barbell Burpee Power Cleans
6 S2O
Rest 1 Min
As many rounds as possible in 2 minutes of:
6 Barbell Burpee Power Cleans
6 S2O
*Pick up each AMRAP where last one left off*
My rounds/reps: 7 rounds + 4 burpee/cleans, as Rx!!
Attention: two days in a row Rx! :)
This was a beat down, but kind of fun. The barbell-burpee-cleans weren't the bad part here, as I thought they would be. Eighty pounds is a pretty light power clean for me. But the shoulder to overhead part kicked my big fat ass. Holy moly! The first round, after just two shoulder-to-overhead, I said "oh, no!", and of course Breck reminded me to have "positive thoughts." Thank you, Breck. He's right, of course. I did way better when I started telling myself "you've got this."
"Skills & Drills"
10 min emom
odd: 10 bar dips
even: GHD sit ups
My dips continue to be a hilarious display. I can get about 3" depth (or it feels like 3" to me), but that's about it and my muscles collapse under my ever expanding weight. So, mainly I do jumping dips, and negatives. I'm a work in progress! :)
Heavy Stuff
As many rounds as possible in 12 minutes of:
3 Deadlifts 315/215 RX+ 365/240 55+ 245/145
6 Pull-ups RX+ 6 C2B
12 Box Jumps 24/20″ RX+ 30/24″ 55+ 20/18″
My score: 5 rds + 1 DL, Rx
It's been a looooonnng time since I've deadlifted anything significant. 215 was just barely do-able, but I felt like I needed to do this as prescribed, just mentally to push myself. It's time to start getting serious again and lifting heavy.
During the weeks I was sick and recovering, I scaled the hell out of everything, and ate whatever I wanted, knowing full well I would pay later. Well, it's later. So, in the interest of my friends not wanting to gouge out their eyes on our sailing trip this June, I've got to get back down to my fightin' weight. (Or, I should say, my bikini weight.) During the sailing trip I'll pretty much be living in a bikini. So..that's some pretty decent motivation. OH, and my health and fitness. Ha!
“Finisher”
Exactly 2 min after completion of WOD 2min max reps Air Squat to WallBall.
I was pretty much toast after the WOD. I got only 56 reps!
3 Deadlifts 315/215 RX+ 365/240 55+ 245/145
6 Pull-ups RX+ 6 C2B
12 Box Jumps 24/20″ RX+ 30/24″ 55+ 20/18″
My score: 5 rds + 1 DL, Rx
It's been a looooonnng time since I've deadlifted anything significant. 215 was just barely do-able, but I felt like I needed to do this as prescribed, just mentally to push myself. It's time to start getting serious again and lifting heavy.
During the weeks I was sick and recovering, I scaled the hell out of everything, and ate whatever I wanted, knowing full well I would pay later. Well, it's later. So, in the interest of my friends not wanting to gouge out their eyes on our sailing trip this June, I've got to get back down to my fightin' weight. (Or, I should say, my bikini weight.) During the sailing trip I'll pretty much be living in a bikini. So..that's some pretty decent motivation. OH, and my health and fitness. Ha!
“Finisher”
Exactly 2 min after completion of WOD 2min max reps Air Squat to WallBall.
I was pretty much toast after the WOD. I got only 56 reps!
Monday, March 9, 2015
Monday Already
Where do the weekends go? Saturday slipped away too fast and so did Sunday. When the alarm went off this morning I was already exhausted. Didn't sleep well and seems like every joint is achy for some reason. Anyway, I dragged myself in to CFJ and went light on everything. Treated it as a "just get moving" day and I'll hope I sleep better tonight!
WOD:
For time:
30 Hang Squat Clean & Jerks 135/95, (RX+ 165/115) (55+ 95/65lbs)
**Every time you drop the bar perform 6 Double Push-Up Burpees
My time: 3:58
I scaled this down to a warm-up weight of 55#. Did the entire set unbroken, no drops. I did rest the bar on my shoulders a few times and in my hip crease. But I didn't want to do any burpees, so it was worth it.
Strength today was squat clean & jerk: 3-2-1-1-1
My loads: 55-65-75-85-95
After the wod I did half the cool-down:
15 Toes to bar
15 GHD sit ups
15 sit ups
Good enough for me!
WOD:
For time:
30 Hang Squat Clean & Jerks 135/95, (RX+ 165/115) (55+ 95/65lbs)
**Every time you drop the bar perform 6 Double Push-Up Burpees
My time: 3:58
I scaled this down to a warm-up weight of 55#. Did the entire set unbroken, no drops. I did rest the bar on my shoulders a few times and in my hip crease. But I didn't want to do any burpees, so it was worth it.
Strength today was squat clean & jerk: 3-2-1-1-1
My loads: 55-65-75-85-95
After the wod I did half the cool-down:
15 Toes to bar
15 GHD sit ups
15 sit ups
Good enough for me!
Friday, March 6, 2015
CF Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
So, yeah. I'm not doing chest to bar these days. Unless we're talking about my chest to an actual bar where they serve delicious ice cold beer. Then you'll see my chest touch the bar.
Here is what I actually did:
15 min amrap of
10 OHS @ 55#
10 kipping pull ups
My score: 6 rounds + 5 OHS = 125 reps
Afterward I did a cool-down of 50 GHD sit ups...'cause I like to have sore abs all weekend. :)
Peace out and TGIF!
Thursday, March 5, 2015
More snow/ice
Seriously, winter, just go away!
We got snow yesterday and I wasn't chancing a drive this morning, so I stayed at home and modified the wod.
Here's what was posted:
2 Rounds for time of:
50 Calorie Row
40 Double Unders
30 KBS 24/16kgs RX+ 32/24kgs
20 Ab-Mat Sit-ups un anchored RX+ Military Ab-Mat Sit-ups un anchored
10 Hand Release Push-Ups RX+ Hand Release Clapping Push-Ups
Here's what I did:
2 rounds for time of
50 calorie row
40 walking lunge steps
30 kbs @ 35#
20 unanchored sit ups
10 hand release push ups
My time: 19:55
Pretty sure walking lunges are a bad sub for double unders but I didn't have a jump rope at home. Ah well, exercise is exercise!!
We got snow yesterday and I wasn't chancing a drive this morning, so I stayed at home and modified the wod.
Here's what was posted:
2 Rounds for time of:
50 Calorie Row
40 Double Unders
30 KBS 24/16kgs RX+ 32/24kgs
20 Ab-Mat Sit-ups un anchored RX+ Military Ab-Mat Sit-ups un anchored
10 Hand Release Push-Ups RX+ Hand Release Clapping Push-Ups
Here's what I did:
2 rounds for time of
50 calorie row
40 walking lunge steps
30 kbs @ 35#
20 unanchored sit ups
10 hand release push ups
My time: 19:55
Pretty sure walking lunges are a bad sub for double unders but I didn't have a jump rope at home. Ah well, exercise is exercise!!
Wednesday, March 4, 2015
So sore!
I am SO ridiculously sore today. I slept in and just did a leisurely 20 minute row to work out some of the soreness.
3618m
3618m
Tuesday, March 3, 2015
"Sprints Sets"
Um, yeah. About that "sprint". I sprinted the first round and that's all I had! Ha ha!
Sprint Sets WOD
4 Rounds for time of:
14 Sand Bag Squats 80/50lbs
7 Lateral Over Bar Burpees
14 Deadlifts 155/105 185/125 205/140 225/155
Rest 1 Minute Between Rounds
Subtract 3 minutes from total time for score.
(*Pick a weight that is tough but unbroken*)
My total time: 11:10, Rx @ 105#DL & 50#sandbag
My rounds went like this (aka downhill)
rd 1 – 1:34
rd 2 – 3:17
rd 3 – 3:13
rd 4 – 3:06
I started out WAY too fast to be able to maintain for four rounds. The surprise in this one is how difficult the deadlifts are after squats and burpees. Holy smokes, I have gotten weak. Of course my lungs were half the problem - I was wheezing like the fat kid on the playground. I know it's not apparent by my score, but I did push myself. Honestly!
Strength today was back squats. 4 sets of 6 @ 80% 1rm
Well...I did not go 80%. I was closer to 60%. Just not ready to jump back in full steam yet.
Sprint Sets WOD
4 Rounds for time of:
14 Sand Bag Squats 80/50lbs
7 Lateral Over Bar Burpees
14 Deadlifts 155/105 185/125 205/140 225/155
Rest 1 Minute Between Rounds
Subtract 3 minutes from total time for score.
(*Pick a weight that is tough but unbroken*)
My total time: 11:10, Rx @ 105#DL & 50#sandbag
My rounds went like this (aka downhill)
rd 1 – 1:34
rd 2 – 3:17
rd 3 – 3:13
rd 4 – 3:06
I started out WAY too fast to be able to maintain for four rounds. The surprise in this one is how difficult the deadlifts are after squats and burpees. Holy smokes, I have gotten weak. Of course my lungs were half the problem - I was wheezing like the fat kid on the playground. I know it's not apparent by my score, but I did push myself. Honestly!
Strength today was back squats. 4 sets of 6 @ 80% 1rm
Well...I did not go 80%. I was closer to 60%. Just not ready to jump back in full steam yet.
Monday, March 2, 2015
Monday...
So glad the snow/ice thawed enough for me to get out and get to the gym. Hanging around the house was doing me no good at all. Biscuits and gravy...that's all I'm gonna say.
As many rounds as possible in 10 minutes of:
10 Wallballs 20/14 10′
10 Toes to Bar
10 Power Cleans 135/95
My score: 3 rds + 9 GHD
I scaled to 10# on the wall ball, GHD situps and 75# on the cleans and this still kicked my butt! My lungs are going to be a while in healing up, I think. I'm trying not to push myself super hard, and just get "back in shape". Convincing myself that being here, trying, is better than nothing. I'll get there.
Strength/Skill was rope climbs and strict press. I did 10' rope climbs and 55# on the presses. Nothing impressive to report. ;)
As many rounds as possible in 10 minutes of:
10 Wallballs 20/14 10′
10 Toes to Bar
10 Power Cleans 135/95
My score: 3 rds + 9 GHD
I scaled to 10# on the wall ball, GHD situps and 75# on the cleans and this still kicked my butt! My lungs are going to be a while in healing up, I think. I'm trying not to push myself super hard, and just get "back in shape". Convincing myself that being here, trying, is better than nothing. I'll get there.
Strength/Skill was rope climbs and strict press. I did 10' rope climbs and 55# on the presses. Nothing impressive to report. ;)
Friday, February 27, 2015
CF Open WOD 15.1 & 15.1a
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115/75
5 power snatches 115/75
My score: 2 rds + 2 snatches = 87 Reps, Rx
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
My loads: 75, 95, 115, 125
(attempted 130 and failed the jerk)
I did not sign up for The Open this year due to my ongoing illness. Holy crap this last 5 weeks has knocked me for a loop, strength-wise.
However... I feel like I did pretty good today. The TTB killed my time - got me super winded and I really broke them up way too much. The deadlifts are where you catch your breath. No need to break them up, just smooth steady pace. I dropped the bar after each snatch. The very first snatch of each round was an eye opener. 75 lbs felt like 150 on the first lift, but after that they go pretty smoothly. I would have like to have gotten 3 full rounds, but the ttb just slowed me down too much
On the C&J 1 rep max, I just took my time and did what I knew I could do. I really wanted that 130#, but just didn't get under it fast enough. 135# is my all-time C&J max, so all things considered I'm happy with 125#.
TGIF!!
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115/75
5 power snatches 115/75
My score: 2 rds + 2 snatches = 87 Reps, Rx
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
My loads: 75, 95, 115, 125
(attempted 130 and failed the jerk)
I did not sign up for The Open this year due to my ongoing illness. Holy crap this last 5 weeks has knocked me for a loop, strength-wise.
However... I feel like I did pretty good today. The TTB killed my time - got me super winded and I really broke them up way too much. The deadlifts are where you catch your breath. No need to break them up, just smooth steady pace. I dropped the bar after each snatch. The very first snatch of each round was an eye opener. 75 lbs felt like 150 on the first lift, but after that they go pretty smoothly. I would have like to have gotten 3 full rounds, but the ttb just slowed me down too much
On the C&J 1 rep max, I just took my time and did what I knew I could do. I really wanted that 130#, but just didn't get under it fast enough. 135# is my all-time C&J max, so all things considered I'm happy with 125#.
TGIF!!
Wednesday, February 25, 2015
Hump Day
20min Ascending AMRAP of:
10 Double Unders
1 OHS 95/65 RX+ 135/95 55+ 75/55 (can squat snatch into)
1 T2B -
1 HSPU RX+ Strict HSPU 55+ 4″ rise HSPU
20 Double Unders
2 OHS -
2 T2B
2 HSPU
30 Double Unders
3 OHS
3 T2B
3 HSPU
40 Double Unders
4 OHS
4 T2B
4 HSPU
Continue sequence…
My score: 6 rounds + 41 D/U in round 7
I used 2 abmats for the HSPU and 55# for the OHS. My double unders actually felt pretty damn decent today, relative to how long I've been laying around on my butt trying to just get a decent breath! As I got fatigued I had trouble with them, which is opposite of how they normally go.
Bottom line, I am amazed I got as far as I did, and damn proud of my score today!
Strength today was squat snatch. I kept it light, because...
3-2-1-1-1 @ 45-55-60-60-60
10 Double Unders
1 OHS 95/65 RX+ 135/95 55+ 75/55 (can squat snatch into)
1 T2B -
1 HSPU RX+ Strict HSPU 55+ 4″ rise HSPU
20 Double Unders
2 OHS -
2 T2B
2 HSPU
30 Double Unders
3 OHS
3 T2B
3 HSPU
40 Double Unders
4 OHS
4 T2B
4 HSPU
Continue sequence…
My score: 6 rounds + 41 D/U in round 7
I used 2 abmats for the HSPU and 55# for the OHS. My double unders actually felt pretty damn decent today, relative to how long I've been laying around on my butt trying to just get a decent breath! As I got fatigued I had trouble with them, which is opposite of how they normally go.
Bottom line, I am amazed I got as far as I did, and damn proud of my score today!
Strength today was squat snatch. I kept it light, because...
3-2-1-1-1 @ 45-55-60-60-60
Monday, February 23, 2015
Getting there...
Over the weekend I started to improve a lot. My lungs feel a bunch better, but I still have a few issues. Mainly my energy level is ridiculously low. But I think part of that is from being sedentary for too long. So, back to CFJ this morning for a much-modified stab at the workout.
42 Wallballs 20/14lbs 10/9′
21 Deadlifts 225/155
7 Over the bar burpees
30 Wallballs
15 Deadlifts
5 Over the bar burpees
18 wallballs
9 Deadlifts
3 Over the bar burpees
My time: 11:49 - scaled
I used an 8 lb wallball, and only 85# for the deadlifts. That was plenty. I rested a bit on the wallballs but kept moving pretty well through the whole thing. My lungs burned afterward like I had done Fran, but no major coughing fits, so that is a victory for me!
Strength today was deadlifts and I stayed super light. Nowhere near my 85% 1rm.
5 x 5 @ 85#
Planning to hi M-W-F this week and possibly next, just to give myself plenty of time to get fully recovered and back up to speed. Pneumonia is no joke, kiddos! I'm glad to be on the tail end of it.
42 Wallballs 20/14lbs 10/9′
21 Deadlifts 225/155
7 Over the bar burpees
30 Wallballs
15 Deadlifts
5 Over the bar burpees
18 wallballs
9 Deadlifts
3 Over the bar burpees
My time: 11:49 - scaled
I used an 8 lb wallball, and only 85# for the deadlifts. That was plenty. I rested a bit on the wallballs but kept moving pretty well through the whole thing. My lungs burned afterward like I had done Fran, but no major coughing fits, so that is a victory for me!
Strength today was deadlifts and I stayed super light. Nowhere near my 85% 1rm.
5 x 5 @ 85#
Planning to hi M-W-F this week and possibly next, just to give myself plenty of time to get fully recovered and back up to speed. Pneumonia is no joke, kiddos! I'm glad to be on the tail end of it.
Wednesday, February 18, 2015
So...
...I've got pneumonia.
Ugh!
I knew after three weeks of not getting any better, and a few added symptoms, it was time to go back to the doctor and get checked over again. And sure enough, diagnosis is pneumonia.
I've started a new antibiotic and a steroid. Hopefully in 7 days, after all the meds, I'll start feeling human again.
In the meantime, I'm working out, but at a severely decreased capacity. Not pushing myself too hard, no running, no jump rope - nothing that's going to get me too short of breath. And every spare moment, I'll be resting.
Such is life...just gotta tough it out and get through the rough spots as best we can!
Today Here is what I did:
Strength:
2 C&J every 2 minutes (didn’t do the push ups) 55#
WOD, Modified:
8 min amrap
8 Deadlifts – 55#
8 Air Squat Box step-ups 20″
8 Power Clean – 55#
8 Air Squat Box step-ups 20″
8 Shoulder to Overhead 55#
2 rds + 8 power cleans
Even though I modified the heck out of everything, it felt good to just have a barbell in my hands, and to be with my CFJ buddies. Such a huge part of my life!
Ugh!
I knew after three weeks of not getting any better, and a few added symptoms, it was time to go back to the doctor and get checked over again. And sure enough, diagnosis is pneumonia.
I've started a new antibiotic and a steroid. Hopefully in 7 days, after all the meds, I'll start feeling human again.
In the meantime, I'm working out, but at a severely decreased capacity. Not pushing myself too hard, no running, no jump rope - nothing that's going to get me too short of breath. And every spare moment, I'll be resting.
Such is life...just gotta tough it out and get through the rough spots as best we can!
Today Here is what I did:
Strength:
2 C&J every 2 minutes (didn’t do the push ups) 55#
WOD, Modified:
8 min amrap
8 Deadlifts – 55#
8 Air Squat Box step-ups 20″
8 Power Clean – 55#
8 Air Squat Box step-ups 20″
8 Shoulder to Overhead 55#
2 rds + 8 power cleans
Even though I modified the heck out of everything, it felt good to just have a barbell in my hands, and to be with my CFJ buddies. Such a huge part of my life!
Friday, February 13, 2015
Happy Friday
Ugh. What a mess I am. Started the week thinking I'd make it 5 days to CrossFit, and failed miserably. Monday was rough, and I scaled everything, of course. Then, I decided I would do M-W-F this week and continue to recover from this damn Bronchitis.
So, in the end, I made it to CFJ Monday & Wednesday. Tuesday & Thursday I stayed home and did a 20 minute row. Thursday I was more congested than I have been in about a week - like a huge set-back. I took some Nyquil before I went to bed last night, and the end result was "no way I'm getting up this morning to go work out".
My body is rebelling against my mind. I'm on day 20 here...ready to be well again.
Hopefully by Monday I'll be ready for a full week of CrossFit!
Anyway...TGIF!
So, in the end, I made it to CFJ Monday & Wednesday. Tuesday & Thursday I stayed home and did a 20 minute row. Thursday I was more congested than I have been in about a week - like a huge set-back. I took some Nyquil before I went to bed last night, and the end result was "no way I'm getting up this morning to go work out".
My body is rebelling against my mind. I'm on day 20 here...ready to be well again.
Hopefully by Monday I'll be ready for a full week of CrossFit!
Anyway...TGIF!
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