08.25.10 - Congrats IACs

5-5-5-5-5 Handstand Push-ups

Tabata (8 reps, 20 sec on/10 sec rest)

Kettlebell Swings (45/35#)
Dumbbell Push Press (25/15#)
Box Jumps (24/20")
Bench Press (95/45#)

Checkout: 150 Double Unders

Lowest # of Reps per Set: 7-7-7-7
Comments: Warm-ups included front and back somersaults and cartwheels and I am proud to say I could do them. HSPs on the box. A couple attempts on the wall. Jennifer told me to do some negatives (lower all the way even if you can't get back up) to work on full-range. Thanks Jen. We had to rotate the start, so I went box jumps (18"), bench (45#), KBs (20#), press (10#s). I think I recorded it wrong on the board because my brain sort of malfunctioned. I think I may have really done all 7s instead of 7-7-6-8 because I thought to myself if I did all 7s why didn't I remember that? Let's just say that I for sure averaged 7s because that was my goal and I really wanted to be consistent with my reps on all 8 sets. Had some 8s, 9s, but got 7s mostly. For the checkout I decided I'd try and do 5 sets of 50 unbroken. Got that. My first attempt I lost it at 47. Thought my scales were pretty good today. I felt "even" as I worked through each set at least.

In other news: Sarah W.'s lowest number of push-presses was 23! Holy crap!

08.24.10 - Hook It

5-5-5-5-5 Deadlift Reps for Max using Hook Grip

AMRAP in 15 minutes:

100m Shuttle Run
20 Wall Balls (20/14#)
20 Sit-ups

Deadlift: 55-85-105-125-135#
Rounds: 4 2/3
Comments: This WOD did not kill me but I did not kill myself to beat it either. Used an 8# ball! We did this coaches warm-up thing where we had to hold a 10# plate arms straight ahead at parallel, in not-quite parallel squat 1 min, 45 sec, 30 sec while our partner offered resistance pressing on the weight. That plus 100 wall balls and I'm not sure I'll be walking normally again this week. It's the squatting that really kills me which is why I scaled my ball weight so much. 93 sit-ups total. SLOW transitions – put my abmat on the other side of the gym.

08.16.10 - CFE Success

3-3-3-3-3 Push Jerk

7 Rounds:
7 Dumbbell Squat Cleans (40 M/25#)
7 Burpees

Checkout: 3 50 Sit-ups

3R Push Jerk Max:95
Time: 10:32
Comments: Finally got the use of my legs back to "normal" Sunday. Could have gone higher on the push jerk but didn't want to. Only used 15# DBs and I STILL thought about doing only 6 rounds/5 burpees/6 squat cleans with just about every rep – but I did complete the whole thing. Until the checkout. I did not do all 150 sit-ups. I called that one at 100. After last week I'm scared for tomorrow. Slowest one in class but under 15 minutes!

08.11.10 - Coaches Choice

Warm-up Coaches Choice:
Drills, 3 pull Max effort on Row for Watt average

For Time:
95/75/55#

10 Squat Cleans
50 Sit-ups
8 Squat Cleans
40 Sit-ups
6 Squat Cleans
30 Sit-ups
4 Squat Cleans
20 Sit-ups
2 Squat Cleans
10 Sit-ups

Check Out Coaches Choice: Nothing! YAY.

Watt Row: 317
Time: 11:04 @ 45#

Comments: Our coaches choice warm-up was a pleasure compared to the continuous relays of suicides, push-ups, and air squats Jen was running. Thanks Terry! That watt max was fun too. Only did 45# on the squat cleans (thank god). This movement clicked for me today after I applied Mark W.'s little lesson from the last time we did them. Thanks Mark! But holy sh*t. I can barely move my legs now. Was thankful for the handicap bar in the bathroom at work today and it took me twice as long as normal to climb the ramp to my car in the garage after the WOD tonight. Literally had to use my hands/arms to move my legs into position in the car. Still... glad I went. I really really need to remember this feeling next time I consider taking so much time off. Wow.

PS Might have accidentally-on-purpose miscounted on the set of 40 sit-ups. Don't care.

PS2 John G you were a great cheerleader. I needed it tonight!

08.10.10 - Heavy Overhead

3-3-3-1-1-1 Overhead Squat

6 Rounds for Time:
105/85/65# Shoulder to overhead any way*
200m Row

Max OHS: 75#*
MetCon: 10:37 @ 55#

Comments: First day back in about 6-7 weeks! Legs were loose and wobbly after the lunges in warm-up. Uh-oh. Decided early on today that I wasn't going to knock myself out but rather ease back in. It wasn't that bad! I know I totally wimped out on the WOD weight, but I feel like as long as I'm there, and trying, it's way better than what I have been doing lately (nothing!). I'm really happy I went and feel ready to rededicate myself to 2-3 days a week up until my trip at the end of September. Also have liked the look of the CrossFit Endurance WODs that happen on Thursdays. I'd like to do T/W/Th this week. We'll see.

*Current PR. No way! I thought it was 90 - kinda shocked!
**Just going to list the girls Beginner, Intermediate and Advanced weights from now on.