7 Rounds for Time of:
7 Box Jumps (24/20")
7 Kettlebell Swings (55/35#)
7 Push-ups
7 Burpees
Checkout: Sit-ups with 1-arm Kettlebell (30R/30L), 150 Double Unders
Time: 16:25
Comments: This one had the potential to bamboozle me into thinking it wouldn't be that bad, but I think I'm getting wise to these kinds of workouts. Everyone who did it before us confirmed my suspicions by saying how tough it was when we got there. This was a "lay on the ground after" for me and I took about twice as long as everyone else! Used 25# kettlebell.
Since they had all had about 10 minutes rest by the time I got done, they rolled right into the Checkout while I was still panting on the floor. I finally joined them on the sit-ups and was relieved there weren't enough jump ropes because when I borrowed Katy's to make an attempt, I could barely even do singles (I still could hardly breath). I got some nice welts on my legs, too. So instead of 60 sit-ups I did 100 and kept Katy company while she did her 150.
Some good news? I think I've officially moved off the 16" for box jumps.
2.24.2010
2.22.2010
02.22.10 - 2010 FilFest
4 Rounds for Time of:
5 Deadlifts (225/135#)
10 Knees to Elbows
15 Pull-ups
20 Sit-ups
25 Double Unders (100 Singles)
Time: 21:03
Comments: Callouses on my hands hurt. Did 115# deadlift and grey band pull-ups. Funny when I start on the grey band I think I should move to green, but nope, about half way through I can barely do it anymore. Didn't get my "lucky" jump rope. I won't blame that on doing the singles though. It was tough but not the worst. Definitely distracted me from my crappy mood anyway.
5 Deadlifts (225/135#)
10 Knees to Elbows
15 Pull-ups
20 Sit-ups
25 Double Unders (100 Singles)
Time: 21:03
Comments: Callouses on my hands hurt. Did 115# deadlift and grey band pull-ups. Funny when I start on the grey band I think I should move to green, but nope, about half way through I can barely do it anymore. Didn't get my "lucky" jump rope. I won't blame that on doing the singles though. It was tough but not the worst. Definitely distracted me from my crappy mood anyway.
2.17.2010
02.17.10 - It's nice enough out
3 Rounds for time of:
500m Row (or run 400m outside)
12 Man Makers* (45/25#)
25 Double Unders (100 single)
Checkout:
30 Ab Mat Sit-ups
20 of those extension sit-ups on that bench thing
Time: 29:21
Comments: You know how sometimes when you run you get a little stitch kind of cramp in your side? During this workout I had one that literally wrapped around my entire body just below my rib cage. Man Makers hurt. I used 20# dumbbells and after a couple attempts at doubles in the first round scaled to singles. Oh, and I did the push-ups/row part on my knees. Yeah. It still sucked. My arms are dead.
Reminder #2: Crossfit and $5 Wine Tuesdays don't mix!
*We only did the initial push-up, not the one in between shown on this video.
500m Row (or run 400m outside)
12 Man Makers* (45/25#)
25 Double Unders (100 single)
Checkout:
30 Ab Mat Sit-ups
20 of those extension sit-ups on that bench thing
Time: 29:21
Comments: You know how sometimes when you run you get a little stitch kind of cramp in your side? During this workout I had one that literally wrapped around my entire body just below my rib cage. Man Makers hurt. I used 20# dumbbells and after a couple attempts at doubles in the first round scaled to singles. Oh, and I did the push-ups/row part on my knees. Yeah. It still sucked. My arms are dead.
Reminder #2: Crossfit and $5 Wine Tuesdays don't mix!
*We only did the initial push-up, not the one in between shown on this video.
2.15.2010
02.15.10 - Chippa
1000m Row
40 Walking Lunges (45/35# plate overhead)
40 Pull-ups
40 Dead Lifts (135/95#)
40 Burpees
1000m Row
Time: 28:53
Comments: Josh explained what a "chippa" was but I was kinda spacing out. I think it's when a workout has to be done in a certain order? You can't progress to the next one without completing the exercise? I don't know. I guess I'll look it up – later. (I'm going to bed after this. It's 8:30!) Used 25# on lunge, grey band on pull-ups, and 85# on dead lifts.
I just sorta dreaded this all day and thought a lot about a "strategy". The burpees were my most dreaded, and I knew we were going to be challenged to the Rx'd version of a burpee that was defined at the competition. I even tried to convince myself they'd be easier this way? They were bad. My arms really killed at the end and it was hard from the get-go to do 5 in a row without resting. I got confused in my counting and maybe did 5 less although I may have done 45 by mistake too. I was completely dead on the second row. My first averaged about 2:10 and the second was right around 2:30 give or take.
OMG I almost forgot!!! Tonight I noticed my name up on the "Leader Board". I have the 4th fastest 2000m row time out of all the girls! I about died.
40 Walking Lunges (45/35# plate overhead)
40 Pull-ups
40 Dead Lifts (135/95#)
40 Burpees
1000m Row
Time: 28:53
Comments: Josh explained what a "chippa" was but I was kinda spacing out. I think it's when a workout has to be done in a certain order? You can't progress to the next one without completing the exercise? I don't know. I guess I'll look it up – later. (I'm going to bed after this. It's 8:30!) Used 25# on lunge, grey band on pull-ups, and 85# on dead lifts.
I just sorta dreaded this all day and thought a lot about a "strategy". The burpees were my most dreaded, and I knew we were going to be challenged to the Rx'd version of a burpee that was defined at the competition. I even tried to convince myself they'd be easier this way? They were bad. My arms really killed at the end and it was hard from the get-go to do 5 in a row without resting. I got confused in my counting and maybe did 5 less although I may have done 45 by mistake too. I was completely dead on the second row. My first averaged about 2:10 and the second was right around 2:30 give or take.
OMG I almost forgot!!! Tonight I noticed my name up on the "Leader Board". I have the 4th fastest 2000m row time out of all the girls! I about died.
2.14.2010
02.14.10 - Crossfit Midwest Sectionals
UPDATE: "Real" videos were posted by the event.
Air Force (Emily)
WOD #2 - Clean and Jerk (Jill, Emily, Mike, Josh, Mark)
Pre-WOD #3
WOD #3 Row, Box, Clean and Jerk, Wall Ball, HSPU (Josh)
------------------------------------------------------------------
Took a ton of really bad pics and videos. The videos give a much better representation of what was going on... Here's the best of 'em.
Mike, Dylan and Adam doing Workout #1 - Air Force WOD. They are the three shirtless in the video, in order from front to back. Each competitor had their own judge (in the blue shirts) that made sure to only count the legitimate reps. The judges were hard core. I mentioned several times I didn't think I had the guts to tell someone working their ass off what they just did didn't count.
Jennifer, Josh, and Emily during Air Force. Jennifer and Josh are front and center. Emily is the little one in the back by the pole in the dark purple tank top.
Jill and Josh box jumping during the final WOD. Josh is in the middle between the red shirt and the other shirtless guy.
The whole weekend was a lot of watching some incredible athletes give everything they had to the point of floor hugging and rolling when it was all over. It was awesome! I can confidently say I was grateful to be a spectator. Everyone did fantastic and all the girls advanced to compete in the Regionals in Denver. YAY for them!
Air Force (Emily)
WOD #2 - Clean and Jerk (Jill, Emily, Mike, Josh, Mark)
Pre-WOD #3
WOD #3 Row, Box, Clean and Jerk, Wall Ball, HSPU (Josh)
------------------------------------------------------------------
Took a ton of really bad pics and videos. The videos give a much better representation of what was going on... Here's the best of 'em.
Mike, Dylan and Adam doing Workout #1 - Air Force WOD. They are the three shirtless in the video, in order from front to back. Each competitor had their own judge (in the blue shirts) that made sure to only count the legitimate reps. The judges were hard core. I mentioned several times I didn't think I had the guts to tell someone working their ass off what they just did didn't count.
Jennifer, Josh, and Emily during Air Force. Jennifer and Josh are front and center. Emily is the little one in the back by the pole in the dark purple tank top.
Jill and Josh box jumping during the final WOD. Josh is in the middle between the red shirt and the other shirtless guy.
The whole weekend was a lot of watching some incredible athletes give everything they had to the point of floor hugging and rolling when it was all over. It was awesome! I can confidently say I was grateful to be a spectator. Everyone did fantastic and all the girls advanced to compete in the Regionals in Denver. YAY for them!
2.12.2010
02.12.10 - Crossfit Sectionals
2.10.2010
02.10.10 - Max Out
Box Jump - As tall as possible
Turkish Get-ups - As heavy as possible
MetCon - As many reps as possible, 10 minutes
10 Knees to Elbows
10 Push-ups
20 Double Unders
Box: 29"
Turkish: 25#
Reps: 3
Comments: It took me a while, but I did 60 double unders! None in a row, always with a hop in between, but 60! Ok and the box? I never did more than 16" before I don't think? 20" at the most. A couple guys got up to 52" and man was it fun to watch them! I mean, the "box" (a little table kind of thing with weight plates stacked on top to reach the 52" mark) was higher than their waist! These were tall dudes! Never did a Turkish before, so learning it was awkward. That weight was heavy. I would like to practice this – I know I can do better next time they come around. Fun Max. Lots of group cheering, encouraging and clapping, with an audience on the upper deck even. Two new callouses on my hand from the KTEs.
Turkish Get-ups - As heavy as possible
MetCon - As many reps as possible, 10 minutes
10 Knees to Elbows
10 Push-ups
20 Double Unders
Box: 29"
Turkish: 25#
Reps: 3
Comments: It took me a while, but I did 60 double unders! None in a row, always with a hop in between, but 60! Ok and the box? I never did more than 16" before I don't think? 20" at the most. A couple guys got up to 52" and man was it fun to watch them! I mean, the "box" (a little table kind of thing with weight plates stacked on top to reach the 52" mark) was higher than their waist! These were tall dudes! Never did a Turkish before, so learning it was awkward. That weight was heavy. I would like to practice this – I know I can do better next time they come around. Fun Max. Lots of group cheering, encouraging and clapping, with an audience on the upper deck even. Two new callouses on my hand from the KTEs.
2.09.2010
02.09.10 - How We Row
5 Rounds of:
12 Thrusters (#65)
9 Pull-ups
6 Ring Dips
3 Handstand Push-ups
Checkout: 100 Sit-ups
Time: 21:44
Comments: I love when I get totally bamboozled by a WOD. I scaled this one so completely in my mind, it didn't seem that bad. Plus, the times being posted earlier in the day weren't that high. Who were these earlier people because they hauled ass!? And so many were Rx'd!
Ok, so I scaled it to #55 after I practiced a couple. Pull-ups w/grey band. Ring dips I imagined I would do using a box. That was until Jennifer the Punisher threw a band on the rings. Er? Finally sorta started to get the balance on this at about the third round, but bloodied my shin and noticed bruises (dirt?) forming during the sit-ups. Handstand push-ups were cute. All I wanted was to just do a handstand and sorta pop down a bit like we did when we learned them. Nope. The scale was to put your feet on a box, hands on the ground and attempt Full Range Of Motion. Um? Not quite. By the time I was thru, Thrusters were broken down into 3 very painful 4s. The pull-ups were the easiest and I even heard JTP say the grey band was looking "too easy". PLEASE!
I had cramps all thru my torso by the end and I sorta had to walk around in a daze for a while afterward. Great Workout.
12 Thrusters (#65)
9 Pull-ups
6 Ring Dips
3 Handstand Push-ups
Checkout: 100 Sit-ups
Time: 21:44
Comments: I love when I get totally bamboozled by a WOD. I scaled this one so completely in my mind, it didn't seem that bad. Plus, the times being posted earlier in the day weren't that high. Who were these earlier people because they hauled ass!? And so many were Rx'd!
Ok, so I scaled it to #55 after I practiced a couple. Pull-ups w/grey band. Ring dips I imagined I would do using a box. That was until Jennifer the Punisher threw a band on the rings. Er? Finally sorta started to get the balance on this at about the third round, but bloodied my shin and noticed bruises (dirt?) forming during the sit-ups. Handstand push-ups were cute. All I wanted was to just do a handstand and sorta pop down a bit like we did when we learned them. Nope. The scale was to put your feet on a box, hands on the ground and attempt Full Range Of Motion. Um? Not quite. By the time I was thru, Thrusters were broken down into 3 very painful 4s. The pull-ups were the easiest and I even heard JTP say the grey band was looking "too easy". PLEASE!
I had cramps all thru my torso by the end and I sorta had to walk around in a daze for a while afterward. Great Workout.
2.05.2010
02.05.10 - It Back
Bench Press
3-3-3-1-1-1
Tabata Intervals (20 sec all out/10 sec rest)
8 Intervals Push-ups
8 Intervals Kettlebell Swings
8 Intervals Bench Press @ 40%
8 Intervals Box Jumps
3 Rep Max: 85
1 Rep Max: 90
Total Reps: 294 (62 - knees, 80 - 20#, 101 - 35#, 51 - 16")
Comments: I liked this workout. When I saw 100 in sight on the bench press I thought no problem but then I hit the wall and could barely lift the bar at 101. Box jumps still terrify me.
3-3-3-1-1-1
Tabata Intervals (20 sec all out/10 sec rest)
8 Intervals Push-ups
8 Intervals Kettlebell Swings
8 Intervals Bench Press @ 40%
8 Intervals Box Jumps
3 Rep Max: 85
1 Rep Max: 90
Total Reps: 294 (62 - knees, 80 - 20#, 101 - 35#, 51 - 16")
Comments: I liked this workout. When I saw 100 in sight on the bench press I thought no problem but then I hit the wall and could barely lift the bar at 101. Box jumps still terrify me.
2.03.2010
02.03.10 - 1 Row 2
10 Burpees
20 Dumbbell Push Press (45/30#)
30 Pull-ups
40 Sit-ups
2 Rounds
2000m Row
2 More Rounds of the MetCon*
Time: 38:54 (Row 9:55)
Comments: This. Was. The WORST. One. Yet.
I mean, along with box jumps, burpees are my most disliked exercise at Crossfit and tonight it was my favorite part of the workout because there were only 10 of them per round. Used 15# dumbbells** on the push press, and these were the second worst part. Worst? The friggin' pull-ups! Getting to 30 sometimes 1, 2 at a time? FOUR times? Horrible even with the fat grey band***. When I sat down at the rower I thought, There is absolutely no way, and also, No way to quit. I just rowed. And rowed. And tried to catch my breath. And thought about how thirsty I was. And tried not to think about what was ahead of me... 2 more rounds... now fully exhausted. Each set of exercises I tried to break down into 5s. This really messed with my ability to keep count, because I was basically delirious. Got really confused during one set of pull-ups and one set of sit-ups.
Seriously afterward? I couldn't even get dressed. One hand would go in my sweatshirt sleeve, and I would have to take a rest and just stand there and space out. Same with my coat. It's almost 8 and I can't even imagine eating dinner. Honestly I don't even know if I can watch TV.
*Is this a MetCon? I forget? Are most of the WODs MetCons?
** Was the push press Rx'd? Or was it supposed to be 30# in each hand? No. Way.
***One light thru the dark, dark forest were the two times I actually got into a sort of kipping rhythm (total fluke I couldn't make it happen when I tried) and was able to crank out maybe 10 at a time.
20 Dumbbell Push Press (45/30#)
30 Pull-ups
40 Sit-ups
2 Rounds
2000m Row
2 More Rounds of the MetCon*
Time: 38:54 (Row 9:55)
Comments: This. Was. The WORST. One. Yet.
I mean, along with box jumps, burpees are my most disliked exercise at Crossfit and tonight it was my favorite part of the workout because there were only 10 of them per round. Used 15# dumbbells** on the push press, and these were the second worst part. Worst? The friggin' pull-ups! Getting to 30 sometimes 1, 2 at a time? FOUR times? Horrible even with the fat grey band***. When I sat down at the rower I thought, There is absolutely no way, and also, No way to quit. I just rowed. And rowed. And tried to catch my breath. And thought about how thirsty I was. And tried not to think about what was ahead of me... 2 more rounds... now fully exhausted. Each set of exercises I tried to break down into 5s. This really messed with my ability to keep count, because I was basically delirious. Got really confused during one set of pull-ups and one set of sit-ups.
Seriously afterward? I couldn't even get dressed. One hand would go in my sweatshirt sleeve, and I would have to take a rest and just stand there and space out. Same with my coat. It's almost 8 and I can't even imagine eating dinner. Honestly I don't even know if I can watch TV.
*Is this a MetCon? I forget? Are most of the WODs MetCons?
** Was the push press Rx'd? Or was it supposed to be 30# in each hand? No. Way.
***One light thru the dark, dark forest were the two times I actually got into a sort of kipping rhythm (total fluke I couldn't make it happen when I tried) and was able to crank out maybe 10 at a time.
2.01.2010
02.01.10 - In Da Front
Front Squats for 3 Rep Max
3-3-3-3-3
100 Front Squats (125#, 75# or 60% of 3RM)
Each time you put the bar down, row 250m.
Max Load: 105#
Time: 18:32
Comments: I went 55# at 35-15-20-20-10 (4 rows). I already feel it in my back, shoulders, wrists, knees, legs, torso – where else is there? That was intense. Worked out with Vance. She was a great partner. I love the lifting WODs!!
3-3-3-3-3
100 Front Squats (125#, 75# or 60% of 3RM)
Each time you put the bar down, row 250m.
Max Load: 105#
Time: 18:32
Comments: I went 55# at 35-15-20-20-10 (4 rows). I already feel it in my back, shoulders, wrists, knees, legs, torso – where else is there? That was intense. Worked out with Vance. She was a great partner. I love the lifting WODs!!
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