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.

10.27.10 - Benchday

10x2 Bench Press on the minute.

1000/800/600/400/200 Rows with
20/16/12/8/4 Kettlebells (50/35#) + Burpees in between each row.

Bench: 75#
Time: 29:08
Comments: Sometimes I like to say: That Sucked. Tonight I'd like to say: THAT SUCKED. Saw 500m average times hovering around 2:30 A LOT. TRIED to keep it around 2:15. OCCASIONALLY saw 2:00s. Totally scaled cheated and did minus 2 on the reps. So I actually did 18/14/10/6/4. I don't even care because what I really wanted to do was the L1 workout – HALF the above! OMG. Really that was awful. Even WITH my cheat, I doubt any L2s were slower than me.

I almost forgot: As we were working up our bench press to figure out a weight, we hit 95#. Vance asked if I needed a spot. Cocky me said, No thanks! Rep 2 = Failure. Praying I didn't rip something while I waited to be rescued. Thanks Vance!

This was a modified WOD from CrossFit One World. Thanks for that one Freddy.

09.16.10 - CFE/Make-up

Thursdays are either make-up a missed WOD or Crossfit Endurance WOD.

CFE:
45s/1:30/3:00/6:00/3:00/1:30/45s
Alternate On/Rest with each time, bike, run or row. (I would Row).

Missed Monday:
18/1, 16/2, 14/3... –> 2/10
Double Unders/Burpees (I'd have to do 4x single jumps – 72/64/56...).

Opted for --- wait for it --- Monday Make-up!

Time: 15:16
Comments: Posted distances for the rows were around 3500 meters. 6 minutes straight row sounded boooring. We've done a lot of rowing lately. The row would be a longer workout, but maybe "easier". I was kind of curious how far I could go. BUT, I haven't done burpees in a while. And just about the only parts of my body not sore right now are my calves and triceps. PLUS, I've realized recently that I love the residual pain from burpees! AND, 55 didn't sound like THAT many? Isn't that nuts? Loved the workout. For sure Tuesday's Wall Balls was the toughest one for me this week.

09.09.10 - CFE Thursday

CrossFit Endurance
20 Intervals Row
30 seconds @ 80%/30 sec rest

200m Walking Lunge

Distance: 1461/1454 = 2915 meters
Average 500m Time: 1:58.1/1:55.3
Average meter per interval: 127/127

Comments: OF COURSE I did the math wrong. I was all, setting up the computer and so proud of myself for doing it – then did just 10 intervals instead of 20. When I was done with the first 10 I was looking at the regular clock and thinking, Huh? Done already? How can that be? Then I realized, so I reset the computer and did 10 more. I got probably about 2 min. rest in between the 2 sets of 10 intervals. I was hoping to negative split, and maybe get 3000 meters. Didn't get the distance, but my time improved second go around. I pushed myself on each of these and I figure worked harder than 80%.

Skipped out on the lunges. I can't have BOTH my arms and legs non-functioning this weekend. Holy hell my arms from yesterday! Kinda liked the mellow atmosphere of the Thursday night make-up WOD/CFE. The CFE workouts have always interested me on paper. I liked the interval row quite a bit.