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.

10.04.11 - Run, Wall Balls, Burpees

Double Under Practice

20 Sets of Pistols/each leg

4 Rounds for Time:

400m Run

15 2-for-1 Wall Balls/Sub 30 WBs (20/14#)

15 Burpees

Time: 21:38

Comments: Double Under's weren't mentioned on the blog. DUs, like pistols and handstands, I don't give a rat's ass I can't do. I'm still nervous about crashing down on the ball of my foot after that pain I had back when. So I turned some easy singles, and was shocked when I was able to throw in some DUs, too. I haven't attempted one in a really long time. I can usually pull one off, but I can't string them together. I even did do a couple single-double-singles in a row tho. Terry made me move from a 24" box to a bench on the pistols. I was quite enjoying the 24" box however, because rather than crashing down to it I was actually controlling the movement, just kissing the box, and standing back up. But whatever. When I couldn't get up off the bench he had me add an ab mat. It was funny because I could sort of do the left leg, but I couldn't really rise back up off the right leg. Weak right side! I will be sore from trying this tho – I think it's just currently dormant.

On to the WOD. I knew this was going to be a bad one even before I saw Emily O. finishing hers when I arrived and saw how flushed and tired she looked. She never looks flushed and tired. When I saw her outside during the run and said, How ya doin?, she responded, I've been better. She never says stuff like that. Oh well, so then they said the scale was to do 30 WBs. All along I'd been figuring I'd just do 15 regulars. That's what I stuck with (@10#). I also went to 10 burpees instead of 15. It felt wimpy but here's what I learned: I'm not a wimp – and I'm pretty smart. Even with this scale, I was still the second to the last to finish while sticking more or less with the group. Fell way behind running but with my lower numbers could sort of catch back up during WBs/burpees. 22 minutes of torture. It's been a long time since I've had a wrap-around full-torso cramp. They hurt bad.

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.

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.

03.08.11 - Man Up

Strength:
Single Leg KB Deadlifts
4x6 on each Side

5 Rounds for time:
20 Box Jumps (24/20)
15 OH Walking Lunges (each leg, 45/25)
10 Man-Makers (35/20)

Time: 24:20
Comments: That sucked! I knew it would and our L1 only did 4 rounds. I used a 12" box, 10# overhead, and only 10# dumbbells and still about died. I mean, that really sucked! Thought my KB deadlifts were ok. Used 25 and 30# as I worked through the sets. Really I can't even imagine if I'd gone heavier. MAN. My legs are going to be in bad shape after all those lunges.

03.04.11 – Unbroken

Max set of Strict Chin-ups x 3
90s Rest b/w sets.

ALL UNBROKEN:
21 Thrusters, fast. Rest 90sec
21 KB Swings, Rest 90s
21 Jumping Pullups
Rest 2 minutes

15 Thrusters, Rest 60s
15 KB Swings, Rest 60s
15 Jumping Pullups
Rest 2 minutes

9 Thrusters, Rest 45s
9 KB Swings, Rest 45s
9 Jumping Pullups

Rx: 95/65
Intermediate: 75/45
Beginner: 55/35
KB: 55/35

Chin-ups: 2-2-3 (green band)
Time: 15:11
Comments: 35# barbell, 20# KB, severe use of legs on jumping pull-ups, but arms fully extended. Feared a tear, believe it or not, on the first set of pull-ups and Thanked God for the rest in between each. I actually loved this WOD. Managed it all unbroken but had I gone 45/30# on the bar and KB instead, that likely would not have been the case.

02.11.11 - Filthier Friday

30 Deadlifts (185/135#)
30 Push-ups
30 Power Cleans (115/85#)
30 Body Rows
30 Thrusters (95/65#)
30 Double Unders
30 Kettlebell Swings (55/35#)
30 Burpees

Time: 20:51
Comments: It's been a long time since I got one of those cramps that wraps around the torso. Man! I definitely liked the variety in this one but putting those burpees at the end was just plain mean – and genius. I even liked that in a sick way. Sooo, I really scaled this one. My weights went 57/55/35 for the bar exercises and I used a 20# KB. Was happy I did 30s instead of 20s which I did consider all day! I definitely feel this one in my arms, back, chest, neck – and maybe hamstrings. Great full body workout.

10.19.10 - I'm Back; Round 2

3-2-1-2-1-2 Snatch

7 Rounds Each (40/25#):

7 Dumbbell Push Press (7 each arm/14 total)
7 DB Hang Clean
7 DB Deadlift

Snatch: 50#
Time: 6:34
Comments: Lots to report...
1. I'm out of excuses. No more "summer", no more "art show". I'm back, three days a week, until Christmas "break".
2. WENDT joined me for my first back, her second class tonight! Nice Jen! Happy to have a new partner in crime to keep me honest and provide a little friendly competition.
3. We didn't really do the rep order, and since I'm fresh-starting it once again, I took it easy tonight on the Snatch. UPDATE: I guess! My max is 80#!!! Ooops.
4. Had Todd for the first time. He recommended for Level 1 we use a 15# DB. I should have used 20s. But that's fancy talk considering I'm not sore yet. We'll see what tune I'm singing tomorrow.
5. This was a good re-entry workout. It felt pretty "easy" although I didn't exactly push it.

09.14.10 - Tuesday

4 Rounds with out dropping bar for technique:

3 Snatches
3 Power Cleans
3 Hang Snatch
3 Hang Cleans

4 Rounds Max Effort for Time:

300m Row
30 Wall Balls (20/14#)
Rest 3 min between rounds.

Time: 21:16
Comments: The lifting was hard. Even in warm-up with just the 35# bar I felt weak. So I went to a trainer bar and stuck two 10# plates on for the sets. I was sweating. Then lined up to do the WOD. I used only an 8# ball, but since I almost skipped and/or was thinking about cheating all day, after doing all 120 wall balls, I'm patting myself on the back. Pretty much wanted to puke the whole ride home. Now I just want to go to bed.

09.08.10 - On the Minute

2 x 10 Power Clean on 1 Min @ 90% 1RM

20-16-12-8-4 Pull-up
4-8-12-16-20 Kettlebell Swing (55/35#)

200 Meter Row after each round of pull-up/KB

Cleans: 70#
Time: 15:33
Comments: Didn't go up to 90% on the cleans. Couldn't remember what my 1RM was, but knew that number was long ago regardless. 70#? Probably could have done 75, but we'll have to see what's not working tomorrow when I wake up. Used a grey band on the pull-ups. I can't remember the last time I did a pull-up. The first two were great and it went immediately downhill from there. Thought about doing jumping pull-ups at one point, but stuck it out with some really crappy reps. KBs used a 25#. I had nothing to give the rows really.

Oh yeah, we did an additional 800m run as part of the warm-up. I was the last one in and class had re-started by the time I got my PVC pipe. Awesome!

08.10.10 - Heavy Overhead

3-3-3-1-1-1 Overhead Squat

6 Rounds for Time:
105/85/65# Shoulder to overhead any way*
200m Row

Max OHS: 75#*
MetCon: 10:37 @ 55#

Comments: First day back in about 6-7 weeks! Legs were loose and wobbly after the lunges in warm-up. Uh-oh. Decided early on today that I wasn't going to knock myself out but rather ease back in. It wasn't that bad! I know I totally wimped out on the WOD weight, but I feel like as long as I'm there, and trying, it's way better than what I have been doing lately (nothing!). I'm really happy I went and feel ready to rededicate myself to 2-3 days a week up until my trip at the end of September. Also have liked the look of the CrossFit Endurance WODs that happen on Thursdays. I'd like to do T/W/Th this week. We'll see.

*Current PR. No way! I thought it was 90 - kinda shocked!
**Just going to list the girls Beginner, Intermediate and Advanced weights from now on.

06.15.10 - Penalties

Deadlift
1-1-1-1-1-1-1

For time:

Advanced: 95#/65#
Intermediate: 75#/45#
Beginner: 65#/35#

250m Row
20 Thrusters
250m Row
20 SDLHP
250m Row
20 OH Squats
250m Row
20 Push Jerks
250m Row
20 Power Cleans
250m Row
20 Front Squats

** Each time you set the bar down in the middle of an exercise, your penatly is 4 burpees to be done immediately before picking up the bar again.

Deadlift: 215 (PR! By 30#s!)
Time: 18:32 (No burpees!)
Comments: I can't believe the deadlift. I remember one of my first days at ACF learning how to do it and lifting 105#, which at the time was hard. Did the intermediate 45# and maybe feel like I should have pushed it to 55#. It was SO HOT and HUMID down there I was forming drip puddles on my row. I loved this work out, and knew I would when I saw it this morning. Felt pretty good overall but a little scared for how I'll feel when I wake up tomorrow.

06.14.10 - 300 Results

3-3-3-3-3 Weighted* Pull-ups

3 Rounds of:

500m Row
21 Burpees
400m Run

Time: 23:33
Comments: All day long I didn't want to go to this one. I didn't even sign-up until 4:30. I guess I'm glad I went? But I'm not going to lie, this was a tough one. I think I could legitimately count 3 blue band pull-ups. I don't think I've ever used a blue band before, so that's a plus. I "took it easy" on the row because the burpees were next, and then "took it easy" on the run, because I was DYING from the burpees. Burpees. Man they suck. You really do just have to keep going because stopping and starting is so awful, but keeping on going is just brutal. I really think I may have actually seen sweat flying off me and hitting the floor. Also as I was running, two girls walking a dog were passing on the sidewalk. They stopped to look in the windows. As I passed by them again on the way back they turned around and said to me, You guys are hard core! You just jump right back on the rower!? My response (gasping): Yes. It's horrible!

*Weighted. Haha. I did see one guy in my class put a 75# dumbbell between his legs and complete 3 pull-ups. Also quite enjoyed the guy who had kettlebells hanging off his feet. Nice!

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.

05.12.10 - No Name MetCon

5-5-5-3-3-1-1 Bench Press for Max

4 Rounds of:

24 Air Squats
21 Sit-ups
18 Box Jumps
15 Push-ups
12 Body Rows
9 Ring Dips

Bench: 100# (PR!)
Time: 21:05

Comments: This one reminded me of when I started at Atlas. All the things we sort of learned first maybe. I knew it was going to be long and hard. It was.

04.28.10 - Tabata plus Tabata

8 intervals of the following for a total of 32 intervals.
20 seconds all out, 10 seconds rest, totaling 16 minutes.

Pull-ups
Push-ups
Sit-ups
Air Squats

Then: Another 8 intervals, same way, on the rower.

Record LOWEST number of reps: 2/6/7/10
Comments: I made a pact with myself that whenever we did a workout where we didn't have to do a full number of reps, I'd use the green band. This was my second time using it. Not to make excuses or anything, but my particular green band had seen some action. I think it was one from the original band supply. My first round was 7 and it was all downhill from there. Holy humiliation. I feel tight all over again after the three in a row and my calves finally kicked into the mix today after the jump rope on Monday. We wrapped it up with some stretching on the rollers, which I'm sure will cover my legs in some really attractive bruises. Thank god I get to go to happy hour tomorrow to "rest".

03.31.10 - Farewell

Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5

9-8-7-6-5-4-3-2-1
Knees to Elbows

1-2-3-4-5-6-7-8-9
Man Makers (25/15#)

Alternate 9/1, 8/2, etc.

Max: 70#/95# (PR!)/70# (?)
Time: 16:21
Comments: We kinda went about the lifting a little wrong, and I never figured out my Push Jerk. I did a few of them with the 70# but I did not feel right about the movement for some reason and then we ran out of time. Definitely maxed out on the press, even though 75# is my true max. Push press could have maybe gone a little bit higher? But just realized 95# is a Personal Record. Used 10# dumbbells on the man makers. Maybe should have done the 15#, but I was pretty exhausted at the end. Felt good overall despite $5 Tuesday night wines!

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.

03.24.10 - To the Core

4 Rounds for Time:

25 Dumbbell Thrusters (20/10#)
30 Push-ups
35 Sit-ups
40 Mountain Climbers

Time: 22:36
Comments: I had nothing in me today. My cold has settled in my chest and I was freezing all day. I decided to go to help my body warm up. My arms were still friggin' killing me (left especially) from those pull-ups Monday. MAJORLY scaled this one: 10 > 5# dumbbells, bench (!) for push-ups. I really am not feeling all that well, but I'm glad I at least went.

03.17.10 - Excellence

3-3-3-3-3 Press for 3-Rep Max

5 Rounds for Time:

20 Kettlebell Swings (45/35#)
15 Burpees
10 Ring Dips
5 Handstand Push-ups

3-Rep Max: 70#
Time: 25:52
Comments: 25# Kettlebell, green band on ring dips, and the box-scale-for-push-ups mess. In the final round of burpees, I broke my back. Something crimped between my shoulder blades dead center. I think tomorrow morning is going to be ugly. I don't know what to blame it on! Press? Burpees? HSPUs? Never did a flat "press" before. I did do two at 75#, so I got a "Max". I would be hard "pressed" to beat that on 1-rep. Also at 75, it's the most burpees I have ever done in a WOD. Burpees suck, yes, but I really do believe that doing the new "standard" on these in fact DOES make them easier. Or at least more fluid?