05.18.11 - Unbroken

Skill: Pistols

4 Rounds for Max Reps:
40 seconds On/20 seconds Rest per Set

Box Jumps
Push Press (75/55#)
Row (for calories)
Wall Balls

1 minute rest in between Rounds

Total Reps: 207 (52/48/52/55)
Comments: LOVED THIS WOD. Used 12" box, 55# bar, and 10# ball. Something clicked at the start of round 3 and I felt tired, but strong and ready to push myself. Sweat my a** off, breathing heavy, but felt GREAT too. Couldn't believe it when my numbers started climbing back up after round 2. Seriously this was a favorite of all WODs.

05.16.11 - "Get Low" Back Squat

Romanian Dead Lifts

4-6 Reps x 5 Sets Back Squat
2 seconds pause at bottom of movement, rest 2 minutes b/w efforts

Russian KBS, unbroken & heavy:
21 reps x 4 sets, 45s rest

Partner Rows:
250m Row x 4 @ 90%
Rest as required for partner to accomplish set (goal: <60s)

Dead Lift: Never did these Romanian ones before? So used a bar, then 55# just to learn it.
Back Squat: 45/65/85/105x3/105#x3*
KB: 20/25/35/35#
Row: 1:47/1:50/1:52/1:51 (500m average)

Comments: Didn't get the 4-6 reps at the heavier weight, but still far exceeded my 1RM back squat, even with the 2 sec. pause at the bottom. This felt good actually. Used my checkpoints for form and I think that really helped. Went heavier than I wanted on the KB, but got thru it. Died during the rows. DIED. But I am happy with the numbers. Was hoping to stay under 2:00, so these low 50s was good for me. But I was, like I said, DYING during them. I still feel hot and tired. The back of my neck hurts. Not sure what got kinked in there, but I think I worked some of my weekend run pain out, so that's good too.

*My recorded 1RM for back squat is 85#, and today I did a 3RM at 20# over that number... I guess I need to get a current 1RM recorded...

05.14.11 - ABTA 5k

Saturday Marcia and I ran the American Brain Tumor Association's Path to Progress 5k. I didn't do so hot and I'd like to blame the weather. These were not my personal optimal conditions. I am definitely NOT a runner (at all!) and in fact this was the furthest distance I've run since about this time last year (when I was in way better shape). Compared to running in t-shirts and shorts a year ago, I had on a t-shirt, thermal, and a fleece. The wind was intense. It was freezing cold and damp, though luckily not raining. I didn't really warm up and I felt heavy and lethargic the entire time.

Besides having to stop to re-tie BOTH shoes, I did run the whole time, which was a goal for me. But I was about two minutes slower than last year. I recovered pretty quickly upon finishing, but strained something behind my right knee, and left ankle. Not bad but uncomfortable for a couple days. My hips also bothered me a little more, and believe it or not, so did my shoulders, as they bounced along for 30+ minutes, still sore from Wednesday's bench pressing. But, I did it, and that's what counts.

Time: 34:06 (10:59/mile - under 11 minutes! Yay!)

Marcia beat me by over a minute at 33:03. Nice Marsh!!

05.11.11 - Woman Makers

10-8-6-4-2 Bench Press

Partner WOD
10 Rounds Each (alternating) of:
5 Man Makers/10 Knees to Elbows

Bench Press: 55/75/85/95/100#**
Time: 33:37 (pretty sure)
Comments: Holy dogs. Girl/knees man makers with a really weak push-up portion. Used 15# dumbbells. K2E: I was lucky if I got knees to waist! This one was brutal but Wendt did the whole workout legit, with boy push-ups and true knees to elbows thru the whole thing! Amazing!! I was sweating like mad, knee prints etc. on the ground, and really worried about ripping my hands on the K2Es, which were so poor by the end it would be embarrassing if I wasn't just so glad I kept going. Probably should have scaled to some kind of sit-up type situation after about round 4.

**2RM matched my previous 1RM for bench press!!! Woot.

05.10.11 - PR Mania!

5-5-5-5-5 Front Squats

5 tall box jumps in between sets. Rest 2 min.

30-20-10

Box Jumps (24/20")

Kettlebell Swings (45/35#)

500m Row (400m Run)

5RM Front Squat: 95#

Time: 16:09

Comments: After stretching we did a mini-tabata warm-up (KBs and squats) that I liked. I used 12" box* and 20# KB. Tried to hold a 2 min. 500 and fell apart at about 450 meters, sliding to around 2.14 average. It was hot as hell in there. Did the 20s and then decided maybe outside (with some wind) would feel better. Nope. It was like a sauna. I could barely move my feet/legs running? I'm going to blame it on the sudden body-shocking heat wave. Planned on going back to the row for round 3, but even the awful run felt "easier" than that first row. I think my legs hurt the most today and I'm going to blame the squats. My 1RM is 110# so those numbers seem pretty decent for 5RM. Progression went 65/75/80/85/95#.

*I'm sick of mentioning it so for the last time, I'm scaling all jumping indefinitely for fear of re-injuring my foot which continues to act up every once in a while. Sorry for all posts wimpy in the jumping department.

05.05.11 - Boot Camp

Well yesterday was my first ACF Boot Camp. Ryan promised we'd be sore today and yep, he was right. Like all my CrossFit experiences, it was awful and wonderful.

Warm-up:

20 slow-motion squats (exploding jumps out of last 10)

1-2-3-4-5-6-7-6-5-4-3-2-1 French Push-ups

800m group "catch-up" run

WOD:

In groups of 3 people, rotating exercises, 10x –

1 Runs 300m

1 Holds plank

1 Air squats

Comments: This whole thing took about an hour. The French push-ups hurt. My legs turned to jelly on the warm-up run, and I was seriously huffing and puffing. I started with the squats for my group and did 22 on the first round. After the first run, about half the squatting time turned to recovery time and I went to somewhere between 12 and 17 squats each round. My planks, usually still in recovery, were not so hot. I think I held more of a pike position than a plank one. Whatever – I could still barely breath and I was gearing up for the next run during those. I'm sure I was the slowest runner out there. This was a hard work out for me with all the running, but after a really sedentary week of Skills WODs, it felt great to barely be able to breath and sweat my ass off. Outside no less.

05.03.11 - The Squat

Skills Week Continues...

Tuesday: Squatting with Chris

Comments: Got more out of this one than yesterday. Did a full warm-up to get the blood pumping and definitely learned a good quick checklist to make sure everything is engaged correctly next time I'm lifting heavy. Didn't have a partner. Poor Jennifer stepped in and I was terrified I was going to pull her right over! But it was good and my squats felt good. Chris came by at the end to see our form lifting actual weight and I got a thumbs up. Right On!

05.02.11 - New Location

Skills Week

Monday: Mobility/Shoulder Girdle

Comments: Not happy with "skills week" so far. We basically stood around for an hour. One side of the space is finished, the other, the CrossFit side, unfinished. It's going to make for a week of lame, super cramped "WODs" I'm afraid. Crossing my fingers I at least break a sweat doing squats with Tim tomorrow. When I read "mobility" I was at least hoping for some of that sweating due to pain rolling/bending/stretching. Not tonight. I don't think I've ever been more disappointed at a night in the "box". No bueno.

04.28.11 - WOD #6

7 Minute AMRAP

3 Thrusters

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups...

Continue to increase by 3s until time's up.

100/65# (chest to bar), 75/55# (red band), 65/45# (jumping)

Reps: 51 (12 Thrusters + 3 pull-ups)

Comments: This got ugly real quick. The pull-ups I mean. Used a green band and still could barely manage to get my chin over the bar after the first set of three. Tried to DO them in sets of 3 moving forward but even that was short lived. Ended up basically doing one at a time by the end. But I loved the thrusters.

04.27.11 - Over Da Head

10RM Overhead Squats

3 Rounds for Time:
10 Power Snatch
20 Pistols
30 Push-ups
40 Double Unders
Rest 2 minutes, repeat.

10RM: @55#
Time: Just under 20 minutes I think. I forgot to look at the clock.
Comments: 45# Snatches, severely modified pistols, and singles for the jump rope – x1, not x4. (And now my foot hurts again for the first time in about a week). The worst part? Push-ups! Dang! That definitely hurt and I was failing at the end of each set of 30 so bad I'd end up just laying face down on the floor. For real!

04.18.11 - Tabata

3-3-3-3-3 Front Squat

Tabata (8 Rounds each, 20sec ON/10sec OFF):

Air Squats
Sit-ups
Split Lunge Jumps
Mountain Climbers

3RM: 95#
Lowest Reps Each: 10/8/8/???
Comments: Subbed body rows for the split lunges b/c of the foot. Mountain climbers were a disaster and I couldn't even count them. Terrified about my foot, but seriously just holding myself up killed my shoulders. Nice. This was awful, like all Tabatas usually are. Seems quick, easy, but you're quickly dying. Oh we did some good hip-flexer stretching that felt awesome!

04.15.11 - WOD #4

10 Minute AMRAP

60 Bar-facing Burpees*
30 Overhead Squats
10 Muscle-ups

Int: 95/65#

*Face barbell, burpee, 2-footed jump over bar, turn, burpee, repeat

Reps: 60 burpees, 4 OHS
Comments: My goal was to get thru the burpees and make 1 OHS. I got 4 in the last, say, 15 seconds. It would have been good if I'd have done the burpees with a little less rest in between, leaving more time for the squats. Definitely started pausing after about 20, at the 10s and then just randomly throughout the last 20. Jumping over the bar got scary the more tired my legs got. Totally had to bail and fell on my ass during the 5th OHS. Couldn't come up out of the bottom! I'd be tempted to do this one again maybe Sunday if I lived closer to the Box. Oddly, I liked this workout?

P.S. I finally got my "3" in this week. I may have turned a corner finally.

04.14.11 - CFE/Make-Up

Make-Up Monday

5 Rounds for Time:
250m Row
3 Cleans
3 Power Snatch
3 Overhead Squats
60 Second Rest

Rx: 135/85#
Int: 95/65#
Beg: 65/45#

Time: 15:41
Comments: No way in hell I was doing the CFE 2.5 mile run/KB Swing/Double Under Combo for 50+ minutes (CFE WOD). Kinda wanted to make up Freddy's Revenge... but opted for Monday's since tomorrow I'm in store for the 60 burpee/overhead squat hell.

Ok, so about Monday's WOD. This was a good one for me. Used 55# instead and got in a little overhead squat practice for tomorrow. I kept my rows under a 1:55 average (DYING! at the end). 55 was probably too light for the lifts but with my overall soreness and the rowing torture, I think it was pretty good/fear my form on all the lifts probably sucked. Meanwhile, legit #4 WODs were going on in the pit. Gladly stuck around to watch the two final heats. AWESOME! Emily O. got 3 muscle ups at the end and it was super exciting.

UPDATE: I thought the heats were done but apparently not. Todd N. completed an entire round and got more burpees! I guess the place went nuts and I hate it I wasn't there to witness.

04.12.11 - Deadlifts and Wall Balls, Oh My

L-Sits
6 Reps Max Hold
Rest 60 seconds in between

12 Deadlifts (275/165#)
40 Wall Balls (20/10#)
9 DLs
30 WBs
6 DLs
20 WBs
3 DLs
10 WBs

Time: 9:17
Comments: My 5 RM on deadlifts was 155 a couple weeks ago, so I scaled this one down to 105# for the WOD. This was probably too easy. Saw one girl put 45# plates on hers and had I done that math better, that's what I should have done (125). But 100 wall balls scared me. I'm sure my legs are going to be bad again, and I still don't know what WOD #4 has in store for me on Friday, so I admit it: I babied this one. Used an 8# on the WBs. Oh! We did skin the cat's hanging on the rings. I could get "down" but not back up – and completely saw stars after my first attempt. Awesome. Like a Tom & Jerry cartoon kinda stars. But I do kinda like it when that happens.

UPDATE: WOD #4 Posted
No. Way. This is the girls:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees (you gotta jump OVER the barbell for the jump*)
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

*I foresee a lot of wipe outs on this one.

04.08.11 - WOD #3

5 Minute AMRAP:
Squat Clean & Jerk

165/110# Games
155/95# ACF Rx
115/85# ACF Intermediate
85/55# ACF Beginner

Checkout: 12 minute circuit of KB Swings, Jumping Pull-ups, Sit-ups, and Hand-release Push-ups. 1 min on each for 3 rounds.

Reps: 14
Comments: The load was different on the website for girls intermediate but we did 85# at ours, which is what I did. Love the WODs with the weights. I feel it everywhere already. Coming out of the squat was the most challenging for me, but I was able to pretty much get under the bar and catch it down low. Pausing in the rack position and pushing it up was the way easier half for me. I don't really know if I could have done more. I felt like I was moving the whole time but taking seconds to regroup mentally in between each so I didn't fail/bail. Was hoping for 10 and when Laura said 14 I about died. Sweet! But I fear walking tomorrow is going to be tough.

04.07.11 - CFE

4 Rounds:

400m Run
10 Body Rows
15 Sit-ups
20 Thrusters (45/35#)

Time: 19:34
Comments: I only did 3 rounds and substituted 500m rows for the running. Thought it would be better for my foot but my foot still felt "weird". Felt good to get back in the gym after 3 days of utter slacking. Got a good dinner out last night though so that was worth it. Tomorrow's WOD #3 is gonna be hell.

03.31.11 - WOD #2

15 Minute AMRAP*

9 Deadlifts (115/85#)
12 Push-ups (hand release/knees + hand release)
15 Box Jumps (20/18")

*Intermediate

Rounds: 7 + 1 Deadlift (253 reps)
Comments: That one nearly killed me and I used a 12" box! Foot is still slightly sore and the last thing I want to do is mess it up more, but honestly can't imagine using an 18" box. Icing now. Had one of those super brutal wrap-around-the-torso cramps at about round 4. This one pretty much wiped me out from a cardio standpoint. Still felt out of it driving home even! Glad it's over. Next up, WOD #3.

03.29.11 - Aloha

5-5-5-5-5 Deadlift

15 Minute AMRAP

10R/10L KB Weighted Step-Ups (20/18")
15 KB Swings
10 Clapping Push-ups

(55/35# KB)

Deadlifts: 75/85/105/135/155#
Rounds: 6 + 12 Step-ups
Comments: That deadlift got heavy. I can not believe I once lifted 215#. I hurt my foot again, about an inch from the last time. Not as bad, thankfully, but I think I did it during WOD #1 jump ropes, like the last time. All that jumping? Was very grateful The Games was postponed a week so I could rest it. Just back from NYC so missed two days anyway, and have been out about a week+. Super scaled tonight. Used only 12" box (didn't want to be landing down from too high on my sore foot) and 20# KB. Knee push-ups minus the clap. Still felt it was a decent workout. I think I'll feel the 60 push-ups most. Terrified to find out what WOD #2 is going to be. Will tackle that one on Thursday.

03.18.11 - Let the Games Begin!

WOD #1
10 min. AMRAP

Rx: 30 Double Unders, 15 Power Snatch (75/55#)
Intermediate: 15 Double Unders, 15 Power Snatch (55/45#)
Beginner: 30 Single Unders, 15 Power Snatch (45/35#)

Rounds: 5+30 Singles+10 Snatches=265 points
Comments: Well I pulled the trigger! Yep I signed up for The Games. Not for Rx competition, but for fun. I'm doing the Intermediate level at the gym. So tonight was the first of 6 WODs. When I first looked at the clock and saw I had 7 minutes still to go I thought, Holy Hell. I was hoping for 5 rounds so I did better than that and I am pleased. I can only imagine what my body is going to feel like tomorrow. Whoa. But I LOVED IT! Terrified to see what they throw at us next week...

03.17.11 - Make Up

Today's CFE WOD

4 rounds for time of:

1000/750/500/250 Row

10 KTE

20 Kettlebell Swings (55/35#)

30 Air Squats

MAKE-UP WOD (Tuesday)
10-9-8-7-6-5-4-3-2-1
Shuttle Runs
Dumbbell Split Jerks

Time: 20:17
Comments: Chose to make up the Tuesday I had to skip instead of doing the CFE. I added 5 push-ups after the jerks after Todd said this was a Dumb WOD and Too Easy. Whatever! I was still sweating like mad and a 20 min. WOD is not bad. Used 15# dumbbells and knees on push-ups. The treat was sticking around to watch some of the competitors in the CF Open Competition. I love watching the best of them bust their asses, and I even got choked up a couple times! Very moving to see people giving it their all.