09.27.11 - Deadlifts and Wall Balls

3-3-3-3-3 Deadlifts

Checkout:
3 Rounds of 30 Unbroken Wall Balls (30/20#)

Deadlift: 105/125/145/155/165#
Comments: Started out with a kettlebell and jump rope TABATA warm-up. Then we did some good mornings. Paired up with Peggy. I definitely could have done heavier than 165#, but did not want to push it after last week. Today was the first day since last Monday that I'm not feeling the after-effects of Freddy in my arms. For wall balls I did 4 sets of 15 unbroken at 10# and the "boy" height. This felt pretty good, too. Oh, and I ran an 800m with Wendt before the class. Whoot.

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.

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!

08.16.10 - 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!

04.26.10 - The Triplet

3 Rounds for Time

500m Row
12 Overhead Squats (115/75#)
50 Double Unders (200 singles)

Checkout: 150 Sit-ups, 75 Push-ups

Time: 22:50
Comments: Row started real strong and then fell apart by round three. Used 50# on the OHS. 55? Maybe. I did singles for the entire jump rope. I can DO a double under, but they wear me out! This should go on my stink-at-it list because it's for sure something I can improve on. Wasn't gonna do the Checkout but then decided to do the sit-ups. Then Vance tried to make me do the push-ups. I called it a night after 30. I'd like to be able to use my arms this week, thanks.

In other news: IT'S MY 6 MONTH ANNIVERSARY! I've been not-so-secretly wanting the "I am Crossfit" t-shirt at the gym for a few months now, but I haven't felt like I've earned it. Am I Crossfit? A more appropriate t-shirt for me might read, "I do Crossfit" or "I try to Crossfit". After six months can I call myself Crossfit? I can't decide.

04.14.10 - The Deadlift

For total time:

1 x 20 @ 1.5x Body Weight
Rest 3 minutes
1 x 20 @ Body Weight
Rest 3 minutes
1 x 20 @ 3/4 Body Weight

Checkout: 30 Partner Bar-Ups

Time: 10:25
Comments: Since there's no way in hell I could lift 1.5x my body weight at this point, I was allowed to scale to 80% of my 1 rep max (185#). Not so good at math, I went for 145/125/95# for the three sets. I thought that was close. I really should have spent some time stretching after this one. Why do I forget to do that? I can already feel it on top of the all-over soreness/fatigue I'm feeling being back in the gym 3 days in a row* after that time off. Yikes.

Vance and I partnered for the bar-ups and used the 15# bar for the first 10, then scaled it to a PVC pipe with a 5# plate between our hands for the rest. Pretty sure I wasn't doing this right because my abs felt way less engaged than my arms(!) and my legs, feet weighted down. Oh well. I wanted to skip this entirely so at least I tried it!

*Not sure I've done 3 in a row before? But I'd really like to step it up to 4 days/week. Glad I went tonight.

04.12.10 - Do you Crossfit?

5 Rounds for Time:

500m Row
400m Run
Rest 90 Seconds

Checkout: 100 Wall Balls (20/14#)

Time: 30:44 (4:50/6:25/6:25/6:20/6:24)
Comments: Back at the box after a 12-day hiatus. No bueno. This actually was a pretty good one to go back with. Running/Rowing. Don't tell anyone, but we ditched out on the checkout...

What kept sticking in my head was the message that accompanied the workout on the website this morning. Things like "Step out of your comfort zone" and "push yourself to 110%". I really tried to go as fast as I could, but that wasn't very fast I'm afraid. I tried to keep my rows under 2:00 average, not going over 2:10. The running killed me, especially hearing Katy's footsteps getting closer and closer and catching me each round.

There was also a quote from the (I think) inventor of Crossfit, Coach Glassman:

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

I was definitely 100% uncomfortable, so I must have been doing something right. Solid, 30-min. workout. Nice to be working with Tim again. Held some decent 10-sec+ headstands in Warm-up #2.

03.29.10 - Change is Good

15-12-9

Front Squat (155/105#)
Ring Dips

Checkout: Tabata (8 x 20 sec On/10 sec Rest)
Sit-ups
Push-ups

Time for MetCon: 6:35
Comments: I love it when I love a WOD, and I liked this one quite a lot. I really love the barbell workouts. Used 65# on the squats (105# is my max). Maybe should have done 75#? Used a green band on the ring dips. After that and those push-ups on the checkout, holy triceps! I will say I think I'm getting better at the crazy ladder exercises in second round warm-ups. Running those drills definitely cracks me up.

In other news: I used to have this crazy click in one of my hips all the time. (Being a bit of a hypochondriac, of course I assumed I'd need hip replacement surgery by the time I was 40). I have no clue when this went away, but I realized it was gone this weekend. Even when I was trying to make it happen, it would not. I "blame" Crossfit.

03.22.10 - Intervalz

5 Rounds for Time

20 Box Jumps (24/20")
20 Kettlebell Swings (45/35#)
20 Pull-ups

Rest 2 min. between rounds.

Checkout: 100 Double Unders (400 Singles)

Time: 26:48
Comments: 18" box, 25# kettle bell, grey band pull-up. Definitely not the worst. Except for pull-ups. I had nothing left at the end and maybe didn't even get my chin up there. I almost used the 30# KB again. Again I'm so glad I didn't. Deceptively difficult, that kettlebell swing. I could barely do singles again. I only did 200! (Don't tell anyone).

My back is still really sore from last Wednesday's glitch. And all day I felt like I was getting a cold. Thought I could maybe sweat out the cold? Honestly my symptoms could also be trail mix/food allergy related.

02.24.10 - Oh Craps!

7 Rounds for Time of:

7 Box Jumps (24/20")
7 Kettlebell Swings (55/35#)
7 Push-ups
7 Burpees

Checkout: Sit-ups with 1-arm Kettlebell (30R/30L), 150 Double Unders

Time: 16:25
Comments: This one had the potential to bamboozle me into thinking it wouldn't be that bad, but I think I'm getting wise to these kinds of workouts. Everyone who did it before us confirmed my suspicions by saying how tough it was when we got there. This was a "lay on the ground after" for me and I took about twice as long as everyone else! Used 25# kettlebell.

Since they had all had about 10 minutes rest by the time I got done, they rolled right into the Checkout while I was still panting on the floor. I finally joined them on the sit-ups and was relieved there weren't enough jump ropes because when I borrowed Katy's to make an attempt, I could barely even do singles (I still could hardly breath). I got some nice welts on my legs, too. So instead of 60 sit-ups I did 100 and kept Katy company while she did her 150.

Some good news? I think I've officially moved off the 16" for box jumps.

02.17.10 - It's nice enough out

3 Rounds for time of:

500m Row (or run 400m outside)
12 Man Makers* (45/25#)
25 Double Unders (100 single)

Checkout:
30 Ab Mat Sit-ups
20 of those extension sit-ups on that bench thing

Time: 29:21
Comments: You know how sometimes when you run you get a little stitch kind of cramp in your side? During this workout I had one that literally wrapped around my entire body just below my rib cage. Man Makers hurt. I used 20# dumbbells and after a couple attempts at doubles in the first round scaled to singles. Oh, and I did the push-ups/row part on my knees. Yeah. It still sucked. My arms are dead.

Reminder #2: Crossfit and $5 Wine Tuesdays don't mix!

*We only did the initial push-up, not the one in between shown on this video.

02.09.10 - How We Row

5 Rounds of:

12 Thrusters (#65)
9 Pull-ups
6 Ring Dips
3 Handstand Push-ups

Checkout: 100 Sit-ups

Time: 21:44
Comments: I love when I get totally bamboozled by a WOD. I scaled this one so completely in my mind, it didn't seem that bad. Plus, the times being posted earlier in the day weren't that high. Who were these earlier people because they hauled ass!? And so many were Rx'd!

Ok, so I scaled it to #55 after I practiced a couple. Pull-ups w/grey band. Ring dips I imagined I would do using a box. That was until Jennifer the Punisher threw a band on the rings. Er? Finally sorta started to get the balance on this at about the third round, but bloodied my shin and noticed bruises (dirt?) forming during the sit-ups. Handstand push-ups were cute. All I wanted was to just do a handstand and sorta pop down a bit like we did when we learned them. Nope. The scale was to put your feet on a box, hands on the ground and attempt Full Range Of Motion. Um? Not quite. By the time I was thru, Thrusters were broken down into 3 very painful 4s. The pull-ups were the easiest and I even heard JTP say the grey band was looking "too easy". PLEASE!

I had cramps all thru my torso by the end and I sorta had to walk around in a daze for a while afterward. Great Workout.

01.29.10 - Cindy

5 Pull-ups
10 Push-ups
15 Air Squats

As many rounds as possible completed in 20 minutes.

Checkout: 10 minutes of planks (:30 hold / :30 rest)

Rounds: 13 2/3
Comments: This was a big workout for me. My very first time at Atlas Crossfit, 10.26.09, we did a half-Cindy (10 min). I completed 4 1/3 rounds (and suffered for about a week afterward!). Tonight my goal was 12. I used a grey band, and a bench sideways for my push-ups.* So I think I had a +150% improvement over my first attempt? I would consider that progress. My planks in the checkout even felt pretty good, and I didn't have to put my knees down even once during the holds. It will be interesting to see how my body takes the beating.

*I really like doing push-ups like this because I feel like I just do them with WAY better form. I got up to my chest for the most part on my pull-ups, and low enough in the squats that no one told me to go lower. In fact, when it was time to do the squats, and I was dying to take a breather, I got so hot it was actually better to keep going because the breeze felt better on my face than the overheating while trying to rest!

1.20.10 - 2000m Row (or the day 1/2 Angie made me cry)*

2000 meter row.

UNPOSTED Checkout: 1/2 Angie (50 pull-ups, 50 push-ups, 50 sit-ups and 50 air squats)

Row Time: 8:51.5
1/2 Angie: 11:56

Comments: I woke up anxious to see what the workout would be since this was to be our first time going three days in a row. Saw the row and thought, I can do that. It will be hard. I want to get my time. Did a little quick math and decided I'd be happy with under 10 minutes. Aaron had sent me a video on this one a while ago, where the guy kept repeating, If you do this/that, You. Will. Die. But whatever, I know I can at least DO it.

This week I am feeling sore thru the length of my abdomen, thru my arms, across my back, and in my shoulders and quads. I have bruises on my knees (burpees, push-ups) and inner thighs (pull-up band). All this was really kicking in when I went back to see the comments and times being posted for today and to my dismay saw that a 1/2 Angie was the Checkout. Click click click and I realized what that meant. Immediately resolved that today, I would not make it to the gym. I just did 45 pull-ups YESTERDAY! Everything is hurting! Following up Death by Pull-ups with this Checkout hurt my feelings.

So I told Katy I wasn't going and she called me a Cupcake, TWICE. It worked. I went.

The Checkout killed me. I could have probably gone a little faster in the Row. 8:30 will be my goal for the next one.

In other news: We registered as spectators and got our hotel room for the Crossfit Sectionals in St. Charles, MO, over Valentine's Day weekend (when Steve leaves to help Brad finish the house – timing is everything). Something like 9 people from our gym are participating and I can not wait to see it all go down. Plus! ROAD TRIP. Yippee.

*Didn't really cry but I did whine.

01.14.10 - Randy

75 Power Snatches (75/55#)
Watch the video.

Checkout
10/10, 9/9, 8/8 --> 1/1
Push ups/Knees to elbows

Time: 7:18 (40#)
Comments: Should have done 45 or 50# probably. Broke it down 15/10/10/10/10/10/5/5. Thought my form felt pretty decent. You can definitely tell when you do it "right" – the bar seems to almost get up there with your momentum. A little more weight would have been a little more challenging, and I probably could have taken a bit more of a beating only not sure I would have said that immediately upon completion at the 40#. The Checkout was just plain rude. Knees to elbows was a lot easier more manageable when I chalked up my hands that were still sweating so profusely I was sliding off the bar.

We decided to go two days in a row because we both sorta love these lifting workouts and we don't have the stuff to do them at home. Yet. I was surprised that row yesterday didn't incapacitate me today. I think that may be a good sign that I'm getting stronger – because I was dying during it.

To Do: Get my 500m Row completed and recorded at the Roessler's Box. Beat Brad and Bloomie's time (1:50).

01.13.10 - NTRVLS

6 x 500 meter Rows
2 minute rest interval

Checkout
5 x 1 minute Planks
1 minute rest in between

PNF Stretching
3 x per leg/hamstring
passive 30 sec/active 20 sec

Time: 2:07. 2:04. 2:08, 2:10. 2:08, 2:08
Comments: This one for some reason made me so nervous I was sick to my stomach when we left for the gym. Rowing hurts in all kinds of places, and I wondered what would fail me first. In between the sets, my forearms felt it a lot. Lots of tingling and even red blotches. During it was hard to tell what hurt most. My quads definitely went in the first round. For the first two rest intervals, I didn't get off the seat because I was afraid to try and stand up. I got up after the third, but not again until it was over. Lots of sweating for a non-sweater.

Followed by planks. Are you kidding me? I failed at this. I mean, I did the best I could and tried to keep my hips down, use my abs and all that, but common. I definitely "rested" by putting my ass up in the air, and once or twice went so far as to put a knee down for a sec. After about the third one I said to Katy, I think this might be worse than the rows.

I am already sore across the top of my back and in my shoulders and it seriously might be from the planks! I am also actively thinking of transitioning to a more Paleo way of eating. Nothing crazy, just more conscious.

Highlight: When Josh said, "I don't see any grimaces? This should be FUCK-KING HOR-RIBLE."

REMINDER: Going to $5 Tuesday Wine Night the day before a workout does NOT make it any easier.