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.

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!

06.01.11 - Clean Complex

Skill: Pistols

5 Rounds

1 Min. AMRAP Clean Complex*:
1 Deadlift
3 Hang Cleans
1 Front Squat

1 Min. Rest
1 Min. Row for Calories
1 Min. Rest

*50% 1RM Clean

Clean Complex: 4/4/3.5/3.5/4(3?) rounds - I was losing count!
Row: 19/19/16/16/16 calories
Comments: I stink at pistols and I don't care about them. So there. I was excited for this WOD but I had no idea how hard it was going to be. I felt like with the rest I'd be good to go... But by round three I was TIRED! Did not so much enjoy trying to do that front squat after those minute rows. Yow. Trouble on the stairs after. Never had Coach Jill before. She was fun/different. Lots of shouts of encouragement making me feel like a slacker even though I could barely move. Used 55# – a little over 50% of my 90# clean.

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.

05.16.11 - "Get Low" Back Squat

Romanian Dead Lifts

4-6 Reps x 5 Sets Back Squat
2 seconds pause at bottom of movement, rest 2 minutes b/w efforts

Russian KBS, unbroken & heavy:
21 reps x 4 sets, 45s rest

Partner Rows:
250m Row x 4 @ 90%
Rest as required for partner to accomplish set (goal: <60s)

Dead Lift: Never did these Romanian ones before? So used a bar, then 55# just to learn it.
Back Squat: 45/65/85/105x3/105#x3*
KB: 20/25/35/35#
Row: 1:47/1:50/1:52/1:51 (500m average)

Comments: Didn't get the 4-6 reps at the heavier weight, but still far exceeded my 1RM back squat, even with the 2 sec. pause at the bottom. This felt good actually. Used my checkpoints for form and I think that really helped. Went heavier than I wanted on the KB, but got thru it. Died during the rows. DIED. But I am happy with the numbers. Was hoping to stay under 2:00, so these low 50s was good for me. But I was, like I said, DYING during them. I still feel hot and tired. The back of my neck hurts. Not sure what got kinked in there, but I think I worked some of my weekend run pain out, so that's good too.

*My recorded 1RM for back squat is 85#, and today I did a 3RM at 20# over that number... I guess I need to get a current 1RM recorded...

05.10.11 - PR Mania!

5-5-5-5-5 Front Squats

5 tall box jumps in between sets. Rest 2 min.

30-20-10

Box Jumps (24/20")

Kettlebell Swings (45/35#)

500m Row (400m Run)

5RM Front Squat: 95#

Time: 16:09

Comments: After stretching we did a mini-tabata warm-up (KBs and squats) that I liked. I used 12" box* and 20# KB. Tried to hold a 2 min. 500 and fell apart at about 450 meters, sliding to around 2.14 average. It was hot as hell in there. Did the 20s and then decided maybe outside (with some wind) would feel better. Nope. It was like a sauna. I could barely move my feet/legs running? I'm going to blame it on the sudden body-shocking heat wave. Planned on going back to the row for round 3, but even the awful run felt "easier" than that first row. I think my legs hurt the most today and I'm going to blame the squats. My 1RM is 110# so those numbers seem pretty decent for 5RM. Progression went 65/75/80/85/95#.

*I'm sick of mentioning it so for the last time, I'm scaling all jumping indefinitely for fear of re-injuring my foot which continues to act up every once in a while. Sorry for all posts wimpy in the jumping department.

04.14.11 - CFE/Make-Up

Make-Up Monday

5 Rounds for Time:
250m Row
3 Cleans
3 Power Snatch
3 Overhead Squats
60 Second Rest

Rx: 135/85#
Int: 95/65#
Beg: 65/45#

Time: 15:41
Comments: No way in hell I was doing the CFE 2.5 mile run/KB Swing/Double Under Combo for 50+ minutes (CFE WOD). Kinda wanted to make up Freddy's Revenge... but opted for Monday's since tomorrow I'm in store for the 60 burpee/overhead squat hell.

Ok, so about Monday's WOD. This was a good one for me. Used 55# instead and got in a little overhead squat practice for tomorrow. I kept my rows under a 1:55 average (DYING! at the end). 55 was probably too light for the lifts but with my overall soreness and the rowing torture, I think it was pretty good/fear my form on all the lifts probably sucked. Meanwhile, legit #4 WODs were going on in the pit. Gladly stuck around to watch the two final heats. AWESOME! Emily O. got 3 muscle ups at the end and it was super exciting.

UPDATE: I thought the heats were done but apparently not. Todd N. completed an entire round and got more burpees! I guess the place went nuts and I hate it I wasn't there to witness.

04.07.11 - CFE

4 Rounds:

400m Run
10 Body Rows
15 Sit-ups
20 Thrusters (45/35#)

Time: 19:34
Comments: I only did 3 rounds and substituted 500m rows for the running. Thought it would be better for my foot but my foot still felt "weird". Felt good to get back in the gym after 3 days of utter slacking. Got a good dinner out last night though so that was worth it. Tomorrow's WOD #3 is gonna be hell.

12.01.10 - Plyos and Presses

Strength
5-5-5-3-3 Press

AMRAP (As many reps as possible)
50 Double Unders
20 Box Jumps (24/20#)

3RM: 75# (2x 80#, 85# 1RM)
Reps: 4.5
Comments: Due to the whole foot thing, I was too scared to jump rope or box jump. So I substituted a 250m row for the jump rope, and did 20" step-ups with 10# dumbbells in each hand. Tim told me on a step-up, you're not to actually 'step' with your second foot, but raise your knee as if you're actually climbing stairs, then bring it back down to the ground. This gave my left quad and incredible workout (when I did it right, about 1/2 the time). I didn't want to have to switch legs and land back on the bad foot see? So when I switched legs I did put my second foot down on the box. Still a sweaty mess after, still breathing heavy and red-faced, I thought this was a nice way to scale down. I was kinda pumped about my press numbers at the end. Stayed and did some foam rollers on my legs. Not feeling so hot after jumping back in with The Bear... But a good pain.

11.02.10 - Holiday Meltdown

Dumbbell Split Jerks
4 x 6 each arm, increasing weight each set

Max Dead Hang Pull-ups
in between DB sets

MetCon:

500m Row
10 Handstand Push-ups
50 Double Unders (x4 singles)
400m Row
8 Handstand Push-ups
40 Double Unders
300m Row
6 Handstand Push-ups
30 Double Unders
200m Row
4 Handstand Push-ups
20 Double Unders
100m Row
2 Handstand Push-ups
10 Double Unders

Dumbbells: 15/20/25# last two sets.
Max Pull-ups: 4 (green band)
Time: 20:18
Comments: Definitely the slowest in the class. Vance was nice enough to cheer me on at the end. Singles on the jump rope made for a lot of jumping. Did box assisted (very weak) HSPUs. Should have worked harder on the pull-up part but I was glad I used a green band. Probably could have done 30# dumbbells, but I was bruising my shoulders. This is not a good week for CFit for me. Lots of schedule conflicts. Boo. Will try to get a swimming workout in Thursday night to make up for all the missed WODs.

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.

10.20.10 – Extremity

6 Rounds of 5
Pull-ups
Ring Dips

5 Rounds
500m Row
10 KB Step-ups (each leg, 18/12 box, 45/25#)
10 burpees

Time: 24:45
Comments: Good god my endurance is awful! Those rows! I swear I was averaging like 2:15-2:18 but there were times I even saw 2:28s on the computer. Yikes. I was dragging ass. Oh yeah, and had coordination issues reminiscent of the early days getting the right arm/leg combo on the step-ups (our group used #15 KBs). Nice. Really feeling very good to be back at it but I'm definitely paying (again!) for the extended time off. Pretty much sore everywhere after yesterday and tomorrow I'm predicting my arms will be out of commission. Face is still hot to the touch over an hour later.

09.20.10 - New Classes!

3-3-3-3-3 Thrusters

1000m Row
21 Sumo Deadlift High Pulls (85/55#)
21 Push-ups

750m Row
18 SDHPs
18 Push-ups

500m Row
15 SDHPs
15 Push-ups

Rest 2 minutes between sets.

Thruster 3RM: 95#
Time: 22:44
Comments: Man that sucked. Worst than the Wall Ball WOD last week by far. The rowing was awful but the push-ups, my god. I didn't have a thruster weight recorded so I'm not sure how I feel about 95# but could not have really gone much higher. Toward the end of each row I was pulling an average 2:15-2:18 500m! Dying! I can already feel the Sumo in the backs of my arms...and I did the Rx weight... But really those push-ups. Holy cow.

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.

09.14.10 - 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.

09.09.10 - 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.

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!

08.11.10 - Coaches Choice

Warm-up Coaches Choice:
Drills, 3 pull Max effort on Row for Watt average

For Time:
95/75/55#

10 Squat Cleans
50 Sit-ups
8 Squat Cleans
40 Sit-ups
6 Squat Cleans
30 Sit-ups
4 Squat Cleans
20 Sit-ups
2 Squat Cleans
10 Sit-ups

Check Out Coaches Choice: Nothing! YAY.

Watt Row: 317
Time: 11:04 @ 45#

Comments: Our coaches choice warm-up was a pleasure compared to the continuous relays of suicides, push-ups, and air squats Jen was running. Thanks Terry! That watt max was fun too. Only did 45# on the squat cleans (thank god). This movement clicked for me today after I applied Mark W.'s little lesson from the last time we did them. Thanks Mark! But holy sh*t. I can barely move my legs now. Was thankful for the handicap bar in the bathroom at work today and it took me twice as long as normal to climb the ramp to my car in the garage after the WOD tonight. Literally had to use my hands/arms to move my legs into position in the car. Still... glad I went. I really really need to remember this feeling next time I consider taking so much time off. Wow.

PS Might have accidentally-on-purpose miscounted on the set of 40 sit-ups. Don't care.

PS2 John G you were a great cheerleader. I needed it tonight!