10.19.11 - Fight Gone Bad on Steroids

Jump Rope

Ring Straight Arm Press Out

"Task Priority Fight Gone Bad"

3 Rounds:

25 Wall Balls (20/14#)

25 Sumo Deadlift High Pulls (75/55#)

25 Box Jumps (20/18")

25 Push Press (75/55#)

25 Calorie Row

Time: 28:10

Comments: Flipped some double unders. Todd said I was doing the ring exercise I could have cared less about too scaled and I should just stop and try to balance straight arm on rings. Stupid Todd. I used to be able to balance on the rings pretty good. I think I used to bend at the knee, and last night I was trying to do it straight leg? Who cares.

So anyway, this was SO MUCH WORSE then a regular Fight Gone Bad, it should not even bear the same name. It was a massive struggle for me just to GO to the gym last night, so I considered making it more palatable by scaling to 20s. Well, that decision became a reality after the first set of 25 wall balls, and I scaled it on all but the row. Thank. God.

I also scaled it by using a 12# ball, 45# for the lifts, and 12" box. I was so wiped out by the row on the first round I was seriously questioning weather I was going to be able to finish. By the third round I was probably only hitting about 7-8 ft on the wall balls. I was breaking every set down by 10s, fighting to do the 10 unbroken, and hunched over heaving breathing between everything. Second and third round rows I just stopped in the middle of it both times for a second, wanting to cry. It took major mental effort to keep myself moving. I can't count how many times I had to tell myself, "the sooner you pick that up" "the sooner you take that jump" "the sooner you throw that ball" the sooner this insane, awful, hellish misery is going to be over.

The bottom of my foot has officially started hurting again and I know it's the reintroduction of box jumping. Hate.

10.13.11 - Make-up Thursday (Tuesday)

Chipper:

30 Calorie Row
(forgot the 30 Burpees)
30 Sumo Deadlift High Pulls (55#)
30 Push Press (55#)
30 Sit-ups
30 Ring Dips
30 Dumbbell Hang Power Cleans (25#)
30 Box Jumps (20")
30 Kettlebell Swings

Time: 18:47
Comments: Row took 1:48. They forgot the burpees on the board so instead of doing 20s like I'd planned, I did 30s for everything. Rx'd the SDHPs and Push Press. Dips on boxes, 15# cleans, 16" box, 25# KB. Push press got tough but the one I hated the most was the box jumps. We used to do box jumps like, all the time back in the day. Now I feel like I barely do them. I still hate them. I thought about doing some burpees at the end. Then I thought better of that... and did 30 double unders instead. Sweet! Liked this WOD.

10.12.11 - Baseline WOD

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.

10.06.11 - Make-up Thursdays

Monday's WOD:

8 minute AMRAP:
5 Back Squats
10 Pull-ups

Rounds: 6 + 5 Squats
Comments: Well, Thursdays are on the hour so I missed the majority of the warm-up. Then Todd said that I couldn't use the grey band – "they're useless". I disagree, but I body rowed instead anyway. By round 3/4 I wasn't able to do them unbroken anymore, and I know I'll be sore from that. Used 75# on the squats. Then I tried some double unders, but my foot started to feel tingle-y on the bottom so I stopped. This was after I missed hitting them like 5 times. I did get a little string going before I officially gave up.

Let's recap where I'm sore: Feet. I love trying to stretch out my feet. I must really grip with my toes or something. Calves/hamstrings. Just starting to feel tender. Ass. Definitely the sorest. Core, only in weird pin-pointed spots. Back of the neck, from the barbell. So, kind of all over, but happy to report not in a disabling way like 2 weeks ago.

Three days in a row/this week! Woot.

10.05.11 - Press It

Skill: Double Unders

3-3-3-3-3 Press

20 Back Extensions/Good Mornings

20 Hollow Rocks

DUs: In 4 minutes, I was able to do about 35 double unders. That is, single-doubl-single rhythm, stringing about 4-6 together at a time. I could have probably done this faster but I was W I N D E D so I took a lot of breaks. Worried about breaking my foot.

My 1RM for Press is 85#. I had a RUDE wake up call yesterday as to just how weak I've gotten. 55# was hard. I tried to bump it up to 60 and could only do 2 reps before I failed. Then I went to 57# and got it for 3. I went back during a rest and grabbed my folder. 3-3-3-1-1 ended with a 82# press. It had a February date on it, so it must have been Feb 2010. Man, have I lost some power here. I also think I was psyching myself out, tho.

Did 35# good mornings and attempted the hollow rocks ok. Took about 10 minutes.

09.28.11 - AMRAP

Skill: Handstands

10 Minute AMRAP

Kettlebell Swings (W55#)

Thrusters (W65#)

Checkout: 3 x 15 Toes to Bar

Rounds: 8 + 9 KBs

Comments: We warmed up for what seemed like a long time, push-ups and air squats, L-rocking and Supermans. Handstands – Killed my wrists. I typically have no trouble going upside down. Don't mind handstands on the wall, tripod head stands, or even attempts at free-standing handstands, but yesterday I wasn't feeling it. Did a couple... then I was done with that. I used a 25# KB and a 55# bar. These felt appropriate for my level of strength right now. Wendt did it Rx, (30# over my KB!) and still got higher reps than me. Ha. It was almost 6:30 by the time we were done, and frankly, I never had much of an intention to do the toes to bar anyway, so I beat it after the AMRAP. We ran an 800m-ish before class too.

09.21.11 - Back Squat Diane

5 x 3 Wall Climbers
Skill: Low-bar Back Squat Technique

Modified "Diane"
21-15-9
Back Squats
Handstand Push-ups

Time: 9:07
Comments: I didn't think I could make it today. I could not blow-dry my hair this morning. I woke up last night every time I moved in my sleep. Raising my hands, not just over head, but to my keyboard, hurt. Bad. But I thought it might help to warm up, move around. Did it? I'm not sure. Only slightly.

I ran 800m to start and then tried to row. I pussy-footed around the wall climbers. I stretched and pressure-cooked areas with a lacrosse ball. It was all killing. I used only 55# on the back squats and did girl, hand-release (snaked) push-ups instead of HSPU's. I can't even believe I was able to do that lame scale. Granted the back squats was pretty easy at that weight as my legs weren't killing me, but I didn't care about slacking, thanks to my fear of making my legs hurt as bad tomorrow as my arms do right now. It hurts to type. Literally. I knew after the time off I would suffer, but I can't believe how this feels. Sometimes when I am reaching for things, I use my other hand as support for the moving arm. I have had extreme pain in my elbow pits, and legs before, but nothing like this in the shoulder and triceps. I'll get back in the game, but I need to take it slow. Clearly.

09.19.11 - Freddy's Revenge

10 x 10 seconds "L" sits on the minute.

Freddy's Revenge:
5 Rounds
5 Bar Overhead (from rack, any way you can, locked out)
10 Burpees

Time: 10:28
Comments: Alternated bent-knee L-sit on boxes/hanging from bar. Fine. Last time I did Freddy's Revenge was in June 2010. It was at my peak of fitness at CrossFit. I was "taking it easy" and used 10# more than today, finishing 1:30 minutes faster. This was my second workout after a LONG break, and I was/am dying. I used a 65# bar and I swear by round 5 I didn't think I could lift it over my head anymore! The burpees. Well I don't think I've ever felt burpee exhaustion in the legs like this before. Everything was quivering and jerking under my skin, and I was breaking the sets of 10 down to 5s (and less) to catch my breath the last couple rounds. And I was thanking god I used 65 instead of 75#, and now sit here utterly dumbfounded that Jess did it Rx at 135#, and a number of girls were throwing up 110.

I felt just sick after. That was a brutal 10 1/2 minutes. I can barely lift my arms.

09.13.11 - Back in the...

3-3-3-3-3 RM Push Press

Pull-ups/Push-ups

AMRAP of each x3, resting 90 seconds in between each set.

3RM: 55/65/75/85/90#*

Pull-ups: 7/6/5

Push-ups: 15/12/10

Comments: And here we go, after another long hiatus. I really have a hard time committing myself to workouts when the summer panic sets in after the 4th of July, so yes, I did take some time off to enjoy myself in my favorite season. But it's time to get serious again. I'm taking a new approach to WHY I'm doing this, and mostly right now it's go give myself some energy. I feel lazy and lethargic a lot, and I know it's because I've been lazy and lethargic. And, I have enough trouble when the days get shorter and colder without being moody too. I really think being in a routine and getting moving will help my overall disposition. Right?

So, it was a good day back. I was shocked at my push press numbers. Tweaked my back during the last rep but only feel stiff – okay so far today. Used grey band pull-ups and girl push-ups. I probably could have done more of each. I was trying to get low on the push-ups/not cheat the movement, which may account for my low #s. The grey band started out launching me over the bar, but by the end of each I was having a hard time. So there's Day One. Also, rowed and ran for warm-up. Both felt decent. Then Terry had us to some KB swings and stretching that felt great.

Oh, heard the gym is moving. Again. This really ticks me off. A lot.

*This was only 5# under my 1RM!

07.26.11 - And... Back

5-5-5-5-5 1 Leg Cross-over Kettlebell Deadlift (both legs)

10-9-8-7-6-5-4-3-2-1
Deadlift
Ring Push-up

KB: 20/25/30/35/35#
Time: 7:50
Comments: Nice 4 weeks off with the back, 4th of July, pre-trip, trip, and post-trip weeks basically spent just running around, laying around and hanging with the family. Used only 105# on DLs and hand-release knee push-ups. Got a good sweat and I'm sure I'll be sore as hell tomorrow even with the super-scale. The gym looked nice. Locker room, too.

06.21.11 - Holy Planks

3-3-3-3-3 Floor Press

4 Rounds of 40 seconds ON/20 seconds REST:

Hand-release push-ups
Dumbbell Box Step-ups
Right side plank
Left side plank

1 minute rest between rounds.

Floor Press: 45/55/75/85/95#
Comments: Knees for push-ups, 15# dumbbells with 12 box + 45# plate. Could not do left side planks. Right side sucked. I sweat my butt off on this one, but mostly from the planks. I think my spleen was "popping" during the push-ups too for some reason.

06.14.11 - HERO SMALL

Workout named after US Army Staff Sergeant Marc Small

3 Rounds for time:
1000m Row
50 Burpees
50 Box Jumps
800m Run

I took one look at this this morning and said No Way.
I know my limits and WODs with over 100 burpees cross that line.
Came up with this alternative to do on my own:

4 Rounds:
400m Run
10 Burpees
10 Air Squats
10 Push-ups
10 Sit-ups

Time: Between 20/25 minutes.
Comments: Wendt just texted and said SMALL took her 57:47, which means it would have taken me 1: 57:47... Good decision. I was able to meet Katy at the track by home for my make-shift alt., our first WOD together in just about exactly a year! Maybe even exactly! 7 weeks after giving birth and she still smoked me on the runs. This was a good, tough little workout to do on your own. When we were finished, sitting in the grass catching our breath, we laughed at the idea of doing 110 more burpees than we'd just done, and running another half mile, and rowing close to 2 miles. I think I made a good decision, but still got a decent workout in, and a good sweat. All outside!!

06.13.11 - Tabata Torture

3-3-3-3-3 Deadlift
3-3-3-3-3 HIGH Box Jump
2 min. rest in between

5 Rounds AFAP:
20 Kettlebell Swings
30 second L-Sits

Bottom-to-Bottom Tabata Air Squats

DL: 105/125/135/145/155 with 20" box
Time: Approx 20? No idea I don't think I was paying attention.
Comments: Could have gone heavier on the DLs. Used a 25# KB. Alternated between box, bent-knee L-sits and hanging from bar, bent-knees. Failed usually between 10 and 15 seconds. Killer on the wrists while on the box. KBs were ok. Good weight for unbroken... but... HOLY HELL those Tabata squats were excruciating. Seeing stars, fearing blackout, dying. An active squat during a so-called 10 second "rest" period is torture, plain and simple. Standing up out of it was too much.

06.09.11 - Make Up (Tuesday)

500/400/300/200/100 Rows

20/16/12/8/4:
Body Rows
Mountain Climbers
Sit-ups

Time: 20:38
Comments: Is this week over yet? No? I'm so exhausted. Thank GOD there were no squats tonight. Sub'd 25# Russian Kettlebell swings for the mountain climbers. I wouldn't have survived that but I'm also still babying my foot. And icing my neck. Kind of a mess but been to CrossFit 6 of the past 9 days. So ready for 3 days off right now!

06.08.11 - Jerks 'n' More

5-5-5-5-5 Split Jerks

5 Rounds:

20 Hand-release Push-ups
1 min. rest
15 Squat Jumps
1 min. rest
10 Dumbbell Squat Clean and Jerks (45/35#)
1 min. rest

Split Jerks: 55/75/85/95/XX#
Time: 23:55
Comments: Tweaked something in my back/neck on the split jerks, didn't do the 5th set. Icing it now. During warm-up a kid said to me, This one doesn't look so bad. My response? That usually means you're about to be bamboozled. Yep, it was a bamboozeler, but I am wise to these now. I really thought the squat jumps were going to kill me, but it was actually the squat clean and jerks that sucked the most... and I only used 15# dumbbells! Also couldn't do any of it completely unbroken. I was definitely sore/fatigued going into it, but over on the new side, with no A/C pumping, it was a sweat-exhaust-a-thon. I got so thirsty the whalers from the whaleship Essex came to mind, and I was hanging on the wall during my rest periods, just trying to regulate my breathing. This one landed me on the floor at the end, in a puddle of my own sweat. I think even my eyeballs were trying to sweat. They were a bloodshot mess after.

06.06.11 - Push Press

5-5-5-5-5 Front Squat

5 Rounds, 1 min. rest between rounds:
15 Push Press (75/65/45#)*
30 Air Squats

*3 burpess immediately for any bars to floor.

Front Squat: 35/55/75/95/105#
Time: 12:06
Comments: Another good one. Front squats started to scare me by round 4 four so that was a good test. I honestly considered doing Rx weight on this one this morning – until I tried 65#! Then I scaled down to 55# and I think that was a good call. Again, got really challenging around round 4. We worked out on the new side!! It was hot as hell but still cool. No music meant the soundtrack was heavy breathing. Also cool. Our class was a good group. Everyone seemed kinda joke-y and in good moods. Plus it was nice and small at 7 people to 2 coaches. A bit like the old days!

06.03.11 - 30-On, 30-Off

30 Seconds ON, 30 Seconds OFF
Then, 1 min. rest between exercises.

5 Rounds each Exercise

Wall Balls
Box Jumps
Dumbbell Push Press
Kettlebell Sumo Deadlift High Pulls

Record lowest number of reps for each set: 13/12/12/14
Comments: Went into this one pretty sore. Most of my body is hurting me today (Saturday). Used 10# ball, 12" box, 15# DBs, and 30# KB. We were supposed to keep our reps pretty consistent, which I did. This was challenging, but not too hard. I've been loving the interval training WODs we've been getting a lot of lately. I greatly benefit from quick rest in between efforts.

06.02.11 - Make Up Day

When I first read the WOD for Tuesday, I didn't even pretend to pack my bag in the morning. 150 pull-ups and 150 burpees? Sorry. I skipped but was glad to use this as a base for getting to the gym for make-up Thursday.

My Modified WOD

30 Pull-ups
10 Burpees
20 Pull-ups
20 Burpees
10 Pull-ups
30 Burpees

Time: Around 25 minutes*
Comments: It was really crowed in the gym. Multiple classes were running and believe it or not, it was hard to find a space to do the burpees. I will admit I was taking breaks that were too long in between reps, but there were times I was wandering around trying to find a place to do them. It was annoying and several times I considered just leaving. But I didn't. I can't wait for the other side to open.

I heard people who did the full thing, which started 50-40-30... took somewhere around the mid 30s. Even without taking the extra rest I did, this full WOD would have taken me an hour if i could even finish it. I will say that in the end, I wished I started at 40. 100's would have been way better than 60's.

*The clock running for the other class got shut off.

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.

05.11.11 - 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.