3-3-3-3 Weighted Chest-to-Bar Pull-ups
Baseline Wod
500m Row
Then 2 Rounds of:
25 Air Squats
20 Sit-ups
15 Push-ups
10 Jumping Pull-ups
5 Burpees
3-3-3-3 Koji Front Squats
Pull-ups: 4 sets green band
Baseline: 8:21
Koji: 35# bar w/15# KBs x3; 25# KBs x1
Comments: Row time was 1:56. Girl push-ups. I got the same time I did last time I did a Baseline – February 2010? BUT, I totally mis-counted the second round by starting with 20 instead of 25. By the time I got to the push-ups I realized my mistake, but technically, I cheated. I was short at least 5 air squats and sit-ups. Isn't it weird I got the same time tho? I was dying. DYING. I tried to keep moving but it was gross. I'm so out of it. I had serious nerves starting the row, too. The koji squats were kind of fun/interesting. Did some double unders to kick things off. Got 21 in about 2 minutes.
Showing posts with label Baseline. Show all posts
Showing posts with label Baseline. Show all posts
10.12.2011
6.29.2010
06.29.10 - Filthy 50s
Practice Turkish Get-ups
Then for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (sub: good mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time: Just under 30 min. DNF (no burpees).
Comments: I. Am. So. Bummed. I remember learning about Filthy 50s way back when the box was still upstairs and thinking it was the craziest thing I'd ever heard of. Like, No-Whey. Then back in January I either had to miss or was too scared to go that day. This time when they came up, I was actually excited to see what I could do! I've been out for about a week. So I go to just do one burpee beforehand and whammo – that sharp, sudden, mother-effing pain in abdomen my is STILL THERE??? WTH??? I hadn't felt it all week and thought it was surely behind me. But nope. Then everything I tried sorta hurt, but burpees the worst. I hemmed and hawed on it thru-out my super-scaled 15# get-ups. I did some stretching and wandered around trying all the different exercises. I decided to attempt everything but the burpee, but super-scaled. Jennifer talked me into step-ups (12" box). I could do the rest of it mostly, w/a 20# KB, 35# press, a 15# good morning, and an 8# medicine ball. My knees to elbows were more like knees to chest/armpits, cause that kinda killed. I skipped the burpees entirely, and did 200 singles on the jump rope.
I think this was okay. I was dying to do something after being "off" the past 8 days. So it was super-scaled, and a DNF, but I feel good that I went and great that I got a sweat on. I really couldn't deal with having to leave without at least attempting to make something on my body feel sore tomorrow (Hello, arms! There you are!) – I miss it!? Hopefully I'll be in good shape next time this one rolls around so I can get a legit time recorded.
Then for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (sub: good mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time: Just under 30 min. DNF (no burpees).
Comments: I. Am. So. Bummed. I remember learning about Filthy 50s way back when the box was still upstairs and thinking it was the craziest thing I'd ever heard of. Like, No-Whey. Then back in January I either had to miss or was too scared to go that day. This time when they came up, I was actually excited to see what I could do! I've been out for about a week. So I go to just do one burpee beforehand and whammo – that sharp, sudden, mother-effing pain in abdomen my is STILL THERE??? WTH??? I hadn't felt it all week and thought it was surely behind me. But nope. Then everything I tried sorta hurt, but burpees the worst. I hemmed and hawed on it thru-out my super-scaled 15# get-ups. I did some stretching and wandered around trying all the different exercises. I decided to attempt everything but the burpee, but super-scaled. Jennifer talked me into step-ups (12" box). I could do the rest of it mostly, w/a 20# KB, 35# press, a 15# good morning, and an 8# medicine ball. My knees to elbows were more like knees to chest/armpits, cause that kinda killed. I skipped the burpees entirely, and did 200 singles on the jump rope.
I think this was okay. I was dying to do something after being "off" the past 8 days. So it was super-scaled, and a DNF, but I feel good that I went and great that I got a sweat on. I really couldn't deal with having to leave without at least attempting to make something on my body feel sore tomorrow (Hello, arms! There you are!) – I miss it!? Hopefully I'll be in good shape next time this one rolls around so I can get a legit time recorded.
6.02.2010
06.02.10 - Time Trial
Run 1 Mile for time.
Then 10 Rounds of:
10 Deadlifts (185/135#)
10 Burpees
Mile Time: 8:32
MetCon Time: 23:30
Comments: First timed mile since high school. 8:32 is 17 seconds over the Presidential Fitness qualifying time for a 17-year old high school girl. My pipe dream was to make it under that, but I was surprised I wasn't TOO far off? Did only 85# on the dead lift because I knew the burpees would kick my ass. Yep. They did. It was SO HOT down there too. I have to thank my class though, for cheering for me at the end while I died finishing. Bummed tonight is the only night I can make it in this week. But that was a good one.
Then 10 Rounds of:
10 Deadlifts (185/135#)
10 Burpees
Mile Time: 8:32
MetCon Time: 23:30
Comments: First timed mile since high school. 8:32 is 17 seconds over the Presidential Fitness qualifying time for a 17-year old high school girl. My pipe dream was to make it under that, but I was surprised I wasn't TOO far off? Did only 85# on the dead lift because I knew the burpees would kick my ass. Yep. They did. It was SO HOT down there too. I have to thank my class though, for cheering for me at the end while I died finishing. Bummed tonight is the only night I can make it in this week. But that was a good one.
5.30.2010
10.29.10 - WS Tower Trot
10K (6.2 miles)Time: 1:12.59
Comments: Katy and I both ran a 10k this weekend. I would have Never. Ever. In a million years. Even considered signing up for one. Ever. Before. In My Life. But after last week's 5k, and after agreeing to do another one yesterday, (only to find out the 5k started an hour later than the 10K at the on-site registration), I thought, What the hell? Let's do the 10k at 8:30 instead. I CAN NOT believe I have zero repercussions from this event. I am SLIGHTLY sore in the hips and ankles. This is nothing compared to the way I feel after any given Monday at the gym. I am also 100% confident that without my previous 6-7 months of CrossFit work outs, this accomplishment would have been an impossible reality. It is the furthest I have ever ran in my life! I SUCK at running! I told people afterward that it didn't really compare to a CrossFit workout in discomfort level. Not even close. It took a lot longer, but was just easy-breezy in comparison.
I averaged under 11:45-min miles. This seriously blows me away. PR in that it's the longest I've ever run. By far.
5.25.2010
05.25.10 - T-shirt Winner!
1-1-1-1-1 Snatch for MaxRun 200m
20 Kettlebell Swings (55/35#)
4x on a 3:30 Interval
Snatch Max: 80#
Comments: I would have bet money I'd done a Snatch for Max at this point, but was surprised to see I didn't have one recorded. So 80? That's 25# over a weight I used in a WOD a couple weeks ago, and now I have a baseline. Had about 2 min rest between intervals and used 25# KB. Sprinting the run hurt my left thigh and my calves also hurt after, so did some stretching before we left. Katy suggested maybe we're too "old" to really sprint a run. I gave her the hairy eyeball (our birthdays are both within a week) but I also think she might be right!
In other news: I "won" the t-shirt competition, but question whether I really "competed" with anyone!
5.22.2010
05.22.10 - ABTA 5K
Time: 32:56Comments: What a pleasure to run this morning and not totally die doing so! Under an 11 min pace no less. I shocked myself mostly in that I was barely even winded and recovered almost immediately upon finishing. Super fun, and awesome to see some old friends from Junior High I haven't seen in over a decade. Makes me want to sign up for the Tower Trot next weekend.
Not so CrossFit, but a result of...
3.02.2010
03.02.10 - Fight Gone Bad, Part II
3 Rounds of 5 stations:
Wall Ball (14#)
Sumo Deadlift High Pulls (55#)
Box Jump (16")
Push Press (55#)
Row (for calories burned)
1 minute per exercise, and 1 minute in between rounds for a total of 17 minutes.
Reps: 180
Comments: This is funny – I actually entertained pipe dreams that I'd break 200 all day (last time I did 171). Didn't hit that by a long shot, but THANK GOD I at least improved! The threat of not doing so had my heart pounding before we began. One thing was different - wall balls. We had to get the ball up 10' and now there's a line so you can't "guess" it's about there. No way I was anywhere near that last time.
I did a better job on each of them except the wall ball (obviously) and the row (when I "strategically" decided to "rest"). Here's a comparison of today's to 8 weeks ago using my max numbers. Push Press (22/17), Sumo (15/10), Row (9/12), Wall Ball (12/19) Box Jump (13/10).
This goes without saying: FGB is probably even harder after a 4-day weekend eating and drinking at a cabin in the mountains with a bunch of old friends from college. Ouch.
Wall Ball (14#)
Sumo Deadlift High Pulls (55#)
Box Jump (16")
Push Press (55#)
Row (for calories burned)
1 minute per exercise, and 1 minute in between rounds for a total of 17 minutes.
Reps: 180
Comments: This is funny – I actually entertained pipe dreams that I'd break 200 all day (last time I did 171). Didn't hit that by a long shot, but THANK GOD I at least improved! The threat of not doing so had my heart pounding before we began. One thing was different - wall balls. We had to get the ball up 10' and now there's a line so you can't "guess" it's about there. No way I was anywhere near that last time.
I did a better job on each of them except the wall ball (obviously) and the row (when I "strategically" decided to "rest"). Here's a comparison of today's to 8 weeks ago using my max numbers. Push Press (22/17), Sumo (15/10), Row (9/12), Wall Ball (12/19) Box Jump (13/10).
This goes without saying: FGB is probably even harder after a 4-day weekend eating and drinking at a cabin in the mountains with a bunch of old friends from college. Ouch.
1.18.2010
01.18.10 - ACF Baseline WOD
500m Row
Follow immediately with 2 rounds of:
25 Air Squats
20 Situps
15 Pushups
10 Jumping Pullups
5 Burpees
Complete for time.
Rest 5 minutes (we got more like 8 or 9 thank god)
Do it again.
Time: 8:21/9:52
Comments: This was my first attempt at this WOD. Wow does my endurance suck. Counting was also kinda hard so there's a chance I got mixed up on the squats and sit ups. My arms were like noodles after the first set, but I was pleased I could kinda do the jumping pull-ups, because they were what scared me most. I forgot to think about how exhausting it would be to do this as fast as I could when I first read the workout this morning. That's what should have been the most scary. I just get psyched when I feel like at least I can DO the workout components. I think that I was the slowest posted time of all the attempts today, but again people were cheering me on at the end. Katy and I definitely spent time on the floor afterward trying not to puke and talking about how it would be hard to develop an appetite or even eat dinner later.
But I'm happy to report that I just drove the 2.5 blocks to Dunkin' Donuts for a box of 60 munchkins that I plan to wash down with a 12-pack of beer. (Just kidding Josh!) I did reminisce about the past a bit – Monday nights used to revolve around a healthy dose of Tree Hill and Gossip Girl. Tonight instead I might even watch Katy's Every Second Counts DVD.
In other news: So, after I read the workout, I was grilling up some chicken sausage on the panini press this morning. Because I am sometimes not always entirely bright, I went to move the machine over and fully grabbed the metal base at 400ยบ. Before I could even feel it, and was jumping around the kitchen clutching my finger and yelling expletives, the first thought that passed through my head was, HOW THE HELL AM I GOING TO HOLD ONTO THE PULL-UP BAR TONIGHT!? Thankfully the inch long, 1/4 inch wide blister that screamed at me all day didn't get in the way too much. But I did think it was funny that after F*CK F*CK F*Ck, that was my first legitimate thought.
Still working on my goals. Added holding myself up on the rings with my arms straight for 5 seconds.
Follow immediately with 2 rounds of:
25 Air Squats
20 Situps
15 Pushups
10 Jumping Pullups
5 Burpees
Complete for time.
Rest 5 minutes (we got more like 8 or 9 thank god)
Do it again.
Time: 8:21/9:52
Comments: This was my first attempt at this WOD. Wow does my endurance suck. Counting was also kinda hard so there's a chance I got mixed up on the squats and sit ups. My arms were like noodles after the first set, but I was pleased I could kinda do the jumping pull-ups, because they were what scared me most. I forgot to think about how exhausting it would be to do this as fast as I could when I first read the workout this morning. That's what should have been the most scary. I just get psyched when I feel like at least I can DO the workout components. I think that I was the slowest posted time of all the attempts today, but again people were cheering me on at the end. Katy and I definitely spent time on the floor afterward trying not to puke and talking about how it would be hard to develop an appetite or even eat dinner later.
But I'm happy to report that I just drove the 2.5 blocks to Dunkin' Donuts for a box of 60 munchkins that I plan to wash down with a 12-pack of beer. (Just kidding Josh!) I did reminisce about the past a bit – Monday nights used to revolve around a healthy dose of Tree Hill and Gossip Girl. Tonight instead I might even watch Katy's Every Second Counts DVD.
In other news: So, after I read the workout, I was grilling up some chicken sausage on the panini press this morning. Because I am sometimes not always entirely bright, I went to move the machine over and fully grabbed the metal base at 400ยบ. Before I could even feel it, and was jumping around the kitchen clutching my finger and yelling expletives, the first thought that passed through my head was, HOW THE HELL AM I GOING TO HOLD ONTO THE PULL-UP BAR TONIGHT!? Thankfully the inch long, 1/4 inch wide blister that screamed at me all day didn't get in the way too much. But I did think it was funny that after F*CK F*CK F*Ck, that was my first legitimate thought.
Still working on my goals. Added holding myself up on the rings with my arms straight for 5 seconds.
1.11.2010
01.11.10 - Fight Gone Bad (Rx)
5 stations as prescribed (Rx):
Wall Ball (14#)
Sumo Deadlift High Pulls (55#)
Box Jump (16")
Push Press (55#)
Row
1 minute per station on a continuous clock, resting 1 minute after all 5 stations complete. Total of 17 minutes, 5 on/1 rest/5 on/1 rest/5 on. Count total number of reps, using calories burned for Row.
Watch video here. This is a great one to see and hear the history behind the development of this this WOD.
Total Reps: 171
Comments: This was the first WOD I have done that was not scaled and it was really rough. I have never done a Wall Ball workout with more than 10# and I could definitely tell a difference – I would have said previously that I really liked Wall Balls. I finished almost two hours ago and my face is still pink. Definitely had to pause, bend over and rest my arms on my knees multiple times. I think this was a baseline workout for the people doing the Paleo Challenge, so we'll get to do this one again at some point over the next 8 weeks. Can't wait.
Favorite to least favorite: Push Press (17 max), Sumo (10 max), Row (12), Wall Ball/Box Jump (19/10 max) tie for last. Box jumping still terrifies me.
Wall Ball (14#)
Sumo Deadlift High Pulls (55#)
Box Jump (16")
Push Press (55#)
Row
1 minute per station on a continuous clock, resting 1 minute after all 5 stations complete. Total of 17 minutes, 5 on/1 rest/5 on/1 rest/5 on. Count total number of reps, using calories burned for Row.
Watch video here. This is a great one to see and hear the history behind the development of this this WOD.
Total Reps: 171
Comments: This was the first WOD I have done that was not scaled and it was really rough. I have never done a Wall Ball workout with more than 10# and I could definitely tell a difference – I would have said previously that I really liked Wall Balls. I finished almost two hours ago and my face is still pink. Definitely had to pause, bend over and rest my arms on my knees multiple times. I think this was a baseline workout for the people doing the Paleo Challenge, so we'll get to do this one again at some point over the next 8 weeks. Can't wait.
Favorite to least favorite: Push Press (17 max), Sumo (10 max), Row (12), Wall Ball/Box Jump (19/10 max) tie for last. Box jumping still terrifies me.
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