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.

06.16.11 - Make Up (Wednesday)

3-3-3-3 Snatch Balance

6-5-4-3-2 Press

6-5-4-3-2 Back Squat

Snatch: 35/40/45/50#

Press: 35/55/65/75/85# (1 rep only, x2 = fail)

Back Squat: 35/55/65/75/85 x3/95 x3/105 x2/110 x1**

Then, 2 reps press at 80#.

Comments: Well it's been a while since I got a 1RM for the Press and Back Squat. Both were recorded at 85#. I had a goal of beating both of those today, but only had success with the squat. When I got to the 2 reps @85, it was too easy so I did 3. Then I just decided to keep adding and doing 3 until it got heavy enough to do 2. Then I went for just one. I ended up 25# over my previous PR, and I could have gone heavier. The most uncomfortable part of this lift was the weight of the bar balancing on the back of my neck before doing the movement.

The press hurt my feelings. I got that 85# up once, but could not complete a second consecutive rep. So I went back after the squats and went for it at 80# and got those 2 up. 1RM PR stays at 85#.

I had never done a Snatch Balance before. It was intimidating. You stand with the bar across your shoulders, wide grip, and then you drop under it, careful not to push the bar upward, into your snatch position. I went really light on this because it scared me. Totally lost my "balance" on a rep using just the bar and it ended up behind me, with my arms all twisted backwards. Have I mentioned how annoying it is that they keep insisting we "don't drop the bar" now? I was not hurt but I could have been. That's just stupid.

**New PR!!!

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.

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...

05.14.11 - ABTA 5k

Saturday Marcia and I ran the American Brain Tumor Association's Path to Progress 5k. I didn't do so hot and I'd like to blame the weather. These were not my personal optimal conditions. I am definitely NOT a runner (at all!) and in fact this was the furthest distance I've run since about this time last year (when I was in way better shape). Compared to running in t-shirts and shorts a year ago, I had on a t-shirt, thermal, and a fleece. The wind was intense. It was freezing cold and damp, though luckily not raining. I didn't really warm up and I felt heavy and lethargic the entire time.

Besides having to stop to re-tie BOTH shoes, I did run the whole time, which was a goal for me. But I was about two minutes slower than last year. I recovered pretty quickly upon finishing, but strained something behind my right knee, and left ankle. Not bad but uncomfortable for a couple days. My hips also bothered me a little more, and believe it or not, so did my shoulders, as they bounced along for 30+ minutes, still sore from Wednesday's bench pressing. But, I did it, and that's what counts.

Time: 34:06 (10:59/mile - under 11 minutes! Yay!)

Marcia beat me by over a minute at 33:03. Nice Marsh!!

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.

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.

05.05.11 - Boot Camp

Well yesterday was my first ACF Boot Camp. Ryan promised we'd be sore today and yep, he was right. Like all my CrossFit experiences, it was awful and wonderful.

Warm-up:

20 slow-motion squats (exploding jumps out of last 10)

1-2-3-4-5-6-7-6-5-4-3-2-1 French Push-ups

800m group "catch-up" run

WOD:

In groups of 3 people, rotating exercises, 10x –

1 Runs 300m

1 Holds plank

1 Air squats

Comments: This whole thing took about an hour. The French push-ups hurt. My legs turned to jelly on the warm-up run, and I was seriously huffing and puffing. I started with the squats for my group and did 22 on the first round. After the first run, about half the squatting time turned to recovery time and I went to somewhere between 12 and 17 squats each round. My planks, usually still in recovery, were not so hot. I think I held more of a pike position than a plank one. Whatever – I could still barely breath and I was gearing up for the next run during those. I'm sure I was the slowest runner out there. This was a hard work out for me with all the running, but after a really sedentary week of Skills WODs, it felt great to barely be able to breath and sweat my ass off. Outside no less.

05.03.11 - The Squat

Skills Week Continues...

Tuesday: Squatting with Chris

Comments: Got more out of this one than yesterday. Did a full warm-up to get the blood pumping and definitely learned a good quick checklist to make sure everything is engaged correctly next time I'm lifting heavy. Didn't have a partner. Poor Jennifer stepped in and I was terrified I was going to pull her right over! But it was good and my squats felt good. Chris came by at the end to see our form lifting actual weight and I got a thumbs up. Right On!

05.02.11 - New Location

Skills Week

Monday: Mobility/Shoulder Girdle

Comments: Not happy with "skills week" so far. We basically stood around for an hour. One side of the space is finished, the other, the CrossFit side, unfinished. It's going to make for a week of lame, super cramped "WODs" I'm afraid. Crossing my fingers I at least break a sweat doing squats with Tim tomorrow. When I read "mobility" I was at least hoping for some of that sweating due to pain rolling/bending/stretching. Not tonight. I don't think I've ever been more disappointed at a night in the "box". No bueno.

04.28.11 - WOD #6

7 Minute AMRAP

3 Thrusters

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups...

Continue to increase by 3s until time's up.

100/65# (chest to bar), 75/55# (red band), 65/45# (jumping)

Reps: 51 (12 Thrusters + 3 pull-ups)

Comments: This got ugly real quick. The pull-ups I mean. Used a green band and still could barely manage to get my chin over the bar after the first set of three. Tried to DO them in sets of 3 moving forward but even that was short lived. Ended up basically doing one at a time by the end. But I loved the thrusters.

04.27.11 - Over Da Head

10RM Overhead Squats

3 Rounds for Time:
10 Power Snatch
20 Pistols
30 Push-ups
40 Double Unders
Rest 2 minutes, repeat.

10RM: @55#
Time: Just under 20 minutes I think. I forgot to look at the clock.
Comments: 45# Snatches, severely modified pistols, and singles for the jump rope – x1, not x4. (And now my foot hurts again for the first time in about a week). The worst part? Push-ups! Dang! That definitely hurt and I was failing at the end of each set of 30 so bad I'd end up just laying face down on the floor. For real!

04.18.11 - Tabata

3-3-3-3-3 Front Squat

Tabata (8 Rounds each, 20sec ON/10sec OFF):

Air Squats
Sit-ups
Split Lunge Jumps
Mountain Climbers

3RM: 95#
Lowest Reps Each: 10/8/8/???
Comments: Subbed body rows for the split lunges b/c of the foot. Mountain climbers were a disaster and I couldn't even count them. Terrified about my foot, but seriously just holding myself up killed my shoulders. Nice. This was awful, like all Tabatas usually are. Seems quick, easy, but you're quickly dying. Oh we did some good hip-flexer stretching that felt awesome!

04.15.11 - WOD #4

10 Minute AMRAP

60 Bar-facing Burpees*
30 Overhead Squats
10 Muscle-ups

Int: 95/65#

*Face barbell, burpee, 2-footed jump over bar, turn, burpee, repeat

Reps: 60 burpees, 4 OHS
Comments: My goal was to get thru the burpees and make 1 OHS. I got 4 in the last, say, 15 seconds. It would have been good if I'd have done the burpees with a little less rest in between, leaving more time for the squats. Definitely started pausing after about 20, at the 10s and then just randomly throughout the last 20. Jumping over the bar got scary the more tired my legs got. Totally had to bail and fell on my ass during the 5th OHS. Couldn't come up out of the bottom! I'd be tempted to do this one again maybe Sunday if I lived closer to the Box. Oddly, I liked this workout?

P.S. I finally got my "3" in this week. I may have turned a corner finally.

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.

04.12.11 - Deadlifts and Wall Balls, Oh My

L-Sits
6 Reps Max Hold
Rest 60 seconds in between

12 Deadlifts (275/165#)
40 Wall Balls (20/10#)
9 DLs
30 WBs
6 DLs
20 WBs
3 DLs
10 WBs

Time: 9:17
Comments: My 5 RM on deadlifts was 155 a couple weeks ago, so I scaled this one down to 105# for the WOD. This was probably too easy. Saw one girl put 45# plates on hers and had I done that math better, that's what I should have done (125). But 100 wall balls scared me. I'm sure my legs are going to be bad again, and I still don't know what WOD #4 has in store for me on Friday, so I admit it: I babied this one. Used an 8# on the WBs. Oh! We did skin the cat's hanging on the rings. I could get "down" but not back up – and completely saw stars after my first attempt. Awesome. Like a Tom & Jerry cartoon kinda stars. But I do kinda like it when that happens.

UPDATE: WOD #4 Posted
No. Way. This is the girls:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees (you gotta jump OVER the barbell for the jump*)
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

*I foresee a lot of wipe outs on this one.

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.

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.

03.31.11 - WOD #2

15 Minute AMRAP*

9 Deadlifts (115/85#)
12 Push-ups (hand release/knees + hand release)
15 Box Jumps (20/18")

*Intermediate

Rounds: 7 + 1 Deadlift (253 reps)
Comments: That one nearly killed me and I used a 12" box! Foot is still slightly sore and the last thing I want to do is mess it up more, but honestly can't imagine using an 18" box. Icing now. Had one of those super brutal wrap-around-the-torso cramps at about round 4. This one pretty much wiped me out from a cardio standpoint. Still felt out of it driving home even! Glad it's over. Next up, WOD #3.

03.29.11 - Aloha

5-5-5-5-5 Deadlift

15 Minute AMRAP

10R/10L KB Weighted Step-Ups (20/18")
15 KB Swings
10 Clapping Push-ups

(55/35# KB)

Deadlifts: 75/85/105/135/155#
Rounds: 6 + 12 Step-ups
Comments: That deadlift got heavy. I can not believe I once lifted 215#. I hurt my foot again, about an inch from the last time. Not as bad, thankfully, but I think I did it during WOD #1 jump ropes, like the last time. All that jumping? Was very grateful The Games was postponed a week so I could rest it. Just back from NYC so missed two days anyway, and have been out about a week+. Super scaled tonight. Used only 12" box (didn't want to be landing down from too high on my sore foot) and 20# KB. Knee push-ups minus the clap. Still felt it was a decent workout. I think I'll feel the 60 push-ups most. Terrified to find out what WOD #2 is going to be. Will tackle that one on Thursday.

03.18.11 - Let the Games Begin!

WOD #1
10 min. AMRAP

Rx: 30 Double Unders, 15 Power Snatch (75/55#)
Intermediate: 15 Double Unders, 15 Power Snatch (55/45#)
Beginner: 30 Single Unders, 15 Power Snatch (45/35#)

Rounds: 5+30 Singles+10 Snatches=265 points
Comments: Well I pulled the trigger! Yep I signed up for The Games. Not for Rx competition, but for fun. I'm doing the Intermediate level at the gym. So tonight was the first of 6 WODs. When I first looked at the clock and saw I had 7 minutes still to go I thought, Holy Hell. I was hoping for 5 rounds so I did better than that and I am pleased. I can only imagine what my body is going to feel like tomorrow. Whoa. But I LOVED IT! Terrified to see what they throw at us next week...

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.

03.09.11 - Upside Down

Handstand Push-up work.
5x5 HSPUs

15 minute AMRAP*:
5 Hang Power Cleans (115/75#)
10 Air Squats
15 Sit-ups

*Feel free to dress this up and make it harder. Goblet drops on the squats, toes to bar instead of sit-ups...**

Reps: (Just shy of 10)
Comments: AMRAPs are good for me because I can just go and see where I end up rather than being dead last, finishing several minutes behind everyone else. Followed the "easy" program, used 55# bar on cleans. I got a good workout in with this one. I was feeling it everywhere today (esp. ass, arms super fatigued, and neck) after last night's torture, so I was just glad to get another workout in this week and get through it.

**Yeah right.

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.

02.23.11 - Hang, Dip & Push

2x10 Squat Snatch (on the minute)

4 Rounds:
10 Power Cleans
8 Ring Dips
6 Snatch Press
4 Handstand Push-ups

Time: 11:02
Comments: First, 2 snatches on the minute might sound super easy, but that minute got really short about half way thru. I couldn't get the snatch down. Mostly I think because my legs are killing me and I couldn't get DOWN, but also because I sort of forgot how to do it. Once Todd corrected my grip (I wasn't wide enough), and I went to 10# bumpers so I could safely bail, it did get better. Second, SUPER scaled the WOD. Used 55# for lifts, which I think was a good weight. But used a box, with bent knees, on the dips (after Todd totally dissed me for trying to use a green band on the actual rings - TODD!) Knees on box for HSPUs. Per usual, loved the lifting part, felt sucker-punched on the dips, and did my pathetic best to try and get down on the HSPUs. Frankly, tonight's big accomplishment was just getting there. Everything, especially my legs, is killing me from last night. It's possible I won't be able to walk tomorrow.

02.22.11 - CINDY

Find Max Height Box Jump

"CINDY"
AMRAP in 20 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

Box Jump: 27.5"
Rounds: 11
Comments: My max on the jump is 29". I HATE doing it, so 27.5 is just fine for me today. Used the grey band on the pull-ups, knees on push-ups, and still kinda was dying. My max for this is 13-14 rounds. I was hoping for 10. Even with the grey band, which kind of sky-rocketed me on the first 1-3, by the 5th pull-up after about round 3 I was struggling. Push-ups by round 10 I was failing. The one redeeming quality of the air squat? You're moving enough to sort of cool off your sweating, hot face. I'm still red and warm to the touch an hour later.

Shout Out #1: Wendt crushed this WOD. 34" box jump and 19+ rounds on the AMRAP. She practically doubled me and I swear sped up the second half rather than slowing down! Rockstar! (Literally... she's going to see Ke$ha tomorrow night... for reals!)

Shout Out #2: Waller did an amazing THIRTY TWO rounds (and it wasn't even a PR)!

02.15.11 - HSPUs

4 x Max Rep Handstand Push-ups

10 rounds of:
10 x 10m Shuttle Run
10 KB Swings (55/35#)
10 Push-ups

Max Rep HSPU: 8-8-6 (only did 3, knees on a box to vertical)
Time: 19:43
Comments: Used 20# KB. Knees for push-ups but my arms started to lose it around round 6, which compromised my full range of motion. I couldn't get as low as I should have. Push-ups scared me the most but I definitely liked this workout. Surprisingly. At least, I was able to keep moving pretty well without stopping too much. That felt good.

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.

02.07.11 - Kettle Bell 15's

3-3-3-1-1 Press
3-3-3-1-1 Back Squat

15 Burpees
15 Kettle Bell Clean (full squat)* each arm
15 KB Power Snatch
15 KB Single-Arm Swings
15 KB Press
15 KB Stationary Lunges
15 Burpees

25/35# KBs
Each exercise is done with one KB, alternating sides. 15 on EACH side, in any rep combination.

Press 1RM: 82#
Back Squat 1RM: 85#
Time: 11:17

Comments: My legs are toast. Just doing air squats kills. Used a 15# KB for the WOD, thank god. That last set of 15 burpees was really brutal. So, I'm basically sore all over, which will make feeling sore from the car crash I got in on the way home hard to distinguish from the rest of it. Ugh. Totally hit two cars, pulled over from a previous accident, after spinning down the ramp toward them in circles. Worst.

02.03.11 - After the Storm

3-3-3-3-3 Press

Tuesday's Make-Up

Tabata (8 x 20 sec on/10 sec off)
Dumbbell Bench Press
Toes to Bar
Ring Push-ups
Double Unders

3RM Press: 65#
Lowest Number of Reps per Exercise: 8/5/5/25

Comments: Two days off due to the blizzard. Ok. I chose to do Tuesday's WOD instead of today's considering I still can't walk, descend stairs or sit without pain from Monday. Upper body focus felt right. Didn't push it with the press since I was alone in the pit and the rest of the WOD was all arms. Used 15# DBs, did more like knees to arm pits, and single jump rope. To be honest I didn't really kill myself during this and I felt a little guilty watching Jenny, who decided to do the Level 2 Endurance WOD of the day – 100 box jumps, 300 singles, 50 wall balls, 25 burpees, and back up the ladder to 100 box jumps. OUCH. But it's only my Day 2, and I can tell my arms are going to be screaming at me tomorrow nonetheless.

01.31.11 - Millet Bowl

3-3-3-3-3 Back Squat

10-9-8-7-6-5-4-3-2-1

Dumbbell "Curtis P's"*
Burpee Planks

Back Squat: 75#
Time: 15:22

Comments: My legs! My legs! Ow. This was kind of brutal for first time back in almost 2 months. I'm going to pay for it, but really, I'd be paying no matter what the workout was. Oh and I'm pretty sure I miss-counted. Finished way too close to Jenny so I think I might have skipped a round somewhere near the 6 rep mark? I always do stink at counting – especially when I'm under such distress. Used 10# DBs on the first set of 10, then went down to 5. This felt really whimpy, but it had to be done. My legs were killing me before I even started the WOD from the warm up! Burpee planks are way more fun than regular burpees.

So, I've been reading recipes from this 28-day detox thing I found. I'd like to really focus this month on what I'm eating. I'll be interested to see if/how it helps me recover more quickly? So tonight it's the millet bowl. I also started taking this "green" mix with almond milk during the day? Supposed to help all sorts of things. I don't know. The 28-day plan it turns out is really poorly organized. Like I bought week 1 groceries, but half the recipes call for things not on the list? Annoying. Trying to cut coffee at work and drink tons of water. We shall see!

All in all it did feel good to be back. Time to eat my millet bowl, take a hot shower, and go to bed!

*Clean, right lunge, left lunge, push press.

UPDATE: The millet bowl was good and gross at the same time. Started out ok, but there was no way I could finish the portion. I don't know if I've ever had millet before. It was really mushy.

12.06.10 - Scale it Sally

3-3-3-3-3 Deadlift

"Diane"

21-15-9
Deadlifts (No more than 50% 1RM)
Handstand Push-ups

3RM: 155#
Time: 5:17
Comments: 95# deadlifts, HSPU on 20" box with an abmat on the floor. Todd scaled it using knees on the box, which I had never done. We had previously used toes and a pike position, and I have to say at that scale, I NEVER got full range of motion. The knees on the box felt much better form-wise. Did all the HSPUs unbroken, and the DLs only broke on the 15 rep set. This WOD felt pretty good (nice and quick!). The HSPUs are going to hurt me tomorrow... Not sure how the deadlifts are going to come back to haunt me, but my foot hurts again, so I'm icing it and hoping for the best. Didn't have a score for Diane yet – always good to get a new number on a named WOD.

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.

11.29.10 - Bear Complex

Don't forget your front squat!

5 Sets of 7 Rounds (3 minute rest between each set).

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase weight each set. No dropping the bar between rounds.

Time: 22:15
Max Weight: 55#
Comments: This is for sure my favorite WOD. I love it. Back (YET AGAIN!) after another 3-week break due to a painful foot injury*. I was nervous about it acting up. I felt it a little a couple of times and am icing as I type. Anyway, last time I did this I maxed out at 70#, but that was back in May when I'd been on a "winning streak" so to speak. I didn't want to over do my return trip and end up hurting myself again (or more), so I am planning to take a page out of Matt G.'s book and "not be a moron". Jen was in my class and we rolled around for a while after on rollers and with lacrosse balls, while we watched some of the Super Kids play with the Bear. Fun night back.

*Incidentally, I was talking to Mark W. about my foot and he said several people have complained about hurting feet? Tonight I sort of thought it may have been originating in my arch with the resulting actual pain settling in the ball of my foot, behind the middle and "ring" toe. It felt at its worst as though someone had inserted a marble under my skin at that spot. Ow...

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.

10.25.10 - Happy Anniversary!

5-5-3-3-3 Front Squat

10-9-8-7-6-5-4-3-2-1
Kettlebell Thruster (35/20#)
2-4-6-8-10-12-14-16-18-20
Body Rows

3RM: 85#
Time: 15:50
Comments: I first walked in the doors of Atlas one year ago today! After the body rows tonight, I'll probably feel the same in the arms I did at the end of that week. Still love/hate it, in a good way. Went a little easy on the front squats: 55/65/75/85 (skipped the last one, ran out of time). I didn't want to kill myself and my 1RM is 105# I think from several months ago (UPDATE: 110#). Used 15# KBs. And scaled the rows to a manageable angle, but stayed on my heals and felt a good range of motion thru the 20. I'm scared for my arms though. Rolled them out a bit on the foam roller after. Still scared. Oh yeah, we did some solid foam rolling in the beginning, and it felt really awful but good too. He kept saying to try not to grimace. Ha.

In other news: Terry complimented my Thrusters! After I made sure he wasn't being sarcastic, I was kinda flattered!

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.

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.

09.20.10 - 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.

09.15.10 - Mobility 'r' Us

Deadlifts
5-5-5-3-3 / 2 min. rest between sets.

15-12-9-6-3
Deadlifts at 70% 3 Rep Max
Toes to Bar
Push-ups

Strength: 85/105/115/145/165#
Time: 11:20
Comments: Used 105# for deadlifts. Did knees to elbows but it was probably more like knees to armpits! Push-ups were unbroken? That felt kinda good even tho it wasn't really that many reps.

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!

08.25.10 - 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!

08.24.10 - Hook It

5-5-5-5-5 Deadlift Reps for Max using Hook Grip

AMRAP in 15 minutes:

100m Shuttle Run
20 Wall Balls (20/14#)
20 Sit-ups

Deadlift: 55-85-105-125-135#
Rounds: 4 2/3
Comments: This WOD did not kill me but I did not kill myself to beat it either. Used an 8# ball! We did this coaches warm-up thing where we had to hold a 10# plate arms straight ahead at parallel, in not-quite parallel squat 1 min, 45 sec, 30 sec while our partner offered resistance pressing on the weight. That plus 100 wall balls and I'm not sure I'll be walking normally again this week. It's the squatting that really kills me which is why I scaled my ball weight so much. 93 sit-ups total. SLOW transitions – put my abmat on the other side of the gym.

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!

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!

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.

07.11.10 - Handstands

I've been out about two+ weeks due (in part) to this pulled spot in my abdomen that makes it impossible to do just about everything (especially burpees and push-ups) without reigniting discomfort. I don't know if I'm being lazy or smart in holding back, but even doing a bunch of silly handstands in the pool made it faintly reappear, so I guess you could say perhaps I am erring on the side of caution?

Katy and I were kind of cracking up at how ridiculous it is to pretend doing handstands in the pool compares to the handstand shots on the beach and such that people tend to send in to the gym. We got a good laugh about how it might be funny to submit this photo to the box, but this really is meant to be a joke. I will say, that while I have done a zillion handstands in the pool in my life time, I had never done them while thinking about my body positioning, and trying to do them in good form before. It's harder than it looks, and I might even say, maybe it's a good way to practice? Best of all it's fun.

So far over the past two weeks I've regretted missing most WODs. I did not, however lament over having to skip today's: completing 100 Thrusters while breaking them up by doing 4 burpees on every minute. That would have been brutal to say the least and I applaud all who accomplished it! I seriously wonder if I would have showed up to this one.

John Welbourn's Blog

From CrossFit One World, I was led to the blog of John Welbourn. This guy was great in the movie "Every Second Counts" if you haven't seen it. In the first post I read, there were several quotes, but this one made me laugh out loud. It could make a pretty great t-shirt or something... From his post "Be Smart":

"And since I am throwing out quotes to live by…'Show me someone that is fine with losing and I will show you a loser' – Steve Yurosek. I love that one."

Take a look at his blog, Talk to Me Johnnie if you have any interest.

06.29.10 - Filthy 50s

Practice Turkish Get-ups

Then for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (sub: good mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: Just under 30 min. DNF (no burpees).
Comments: I. Am. So. Bummed. I remember learning about Filthy 50s way back when the box was still upstairs and thinking it was the craziest thing I'd ever heard of. Like, No-Whey. Then back in January I either had to miss or was too scared to go that day. This time when they came up, I was actually excited to see what I could do! I've been out for about a week. So I go to just do one burpee beforehand and whammo – that sharp, sudden, mother-effing pain in abdomen my is STILL THERE??? WTH??? I hadn't felt it all week and thought it was surely behind me. But nope. Then everything I tried sorta hurt, but burpees the worst. I hemmed and hawed on it thru-out my super-scaled 15# get-ups. I did some stretching and wandered around trying all the different exercises. I decided to attempt everything but the burpee, but super-scaled. Jennifer talked me into step-ups (12" box). I could do the rest of it mostly, w/a 20# KB, 35# press, a 15# good morning, and an 8# medicine ball. My knees to elbows were more like knees to chest/armpits, cause that kinda killed. I skipped the burpees entirely, and did 200 singles on the jump rope.

I think this was okay. I was dying to do something after being "off" the past 8 days. So it was super-scaled, and a DNF, but I feel good that I went and great that I got a sweat on. I really couldn't deal with having to leave without at least attempting to make something on my body feel sore tomorrow (Hello, arms! There you are!) – I miss it!? Hopefully I'll be in good shape next time this one rolls around so I can get a legit time recorded.

06.20.10 - Warrior Dash.

5k Run with:

Climbing over junk yard cars,
Hopping over huge wooden spools,
Walking a plank over ravine,
Crawling thru tunnels,
Hopping over wooden walls,
Running thru a swamp,
Up a muddy hill,
Over a 15 ft. hay bale hill,
Over a 12 ft cargo net wall,
Trail mounds in a field of hills,
Jumping lines of fire,
and into the muddy pool under strings of barbed wire.

Time: 40:45
Comments: I don't know what to say. Supposedly this thing had 17,000 people over the two days, and 500 participants in each heat. It was crazy. I went very slowly, fearing injury on the route, but I made it.

06.18.10 - Freddy's Revenge

1-1-1-1-1 Squat Clean for Max

Freddy's Revenge

5 Rounds for Time:
5 Overhead Anyhow*
10 Burpees

*Get weight from shoulders to overhead anyhow – shoulder press, push press, push jerk, split jerk, front or back. Use rack.

Rx: 185#/105#
Int: 155#/85#
Beg: 115#/55#

1RM: 105#
Time: 9:03
Comments: Went down to do my push-ups during warm up and realized I pulled something very specifically in my stomach. It hurt! Tried a burpee. It hurt! Shit. So I didn't push myself too hard today. I was going to go for the 85# but was scared I'd hurt myself more (when I raised the bar, it hurt!). I did find that the more burpees I did, the less painful it was, but that could have just been overall pain distribution masking it's intensity.

The squat clean was kind of a disaster as the whole time I was confusing it with a power clean. Rather than barely lifting the bar and shooting under it, I was pulling the bar way up and then catching it in a squat I think? I don't know if this number should count in my list, but I'm writing it down anyway. The more I think about it, this was one we learned in Basic that I never quite got the gist of. Mark explained after that I should be lazier with the initial lift, and throw myself under it. His demonstration helped me see the error of my ways. I need to try this again before too much time goes by and I forget everything. Thanks Mark!

Warrior Dash on Sunday!

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!

06.09.10 - Partner It Up

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

Partner AMRAP (As many reps as possible)
(55/35#)

3 Cycles Each of:

Kettlebell burpee
KB Sumo Dead Lift High Pull (SDHP)
KB Swing

5 Air Squats while "resting" as partner takes a turn.

Press Max: 85# (PR!)
AMRAP: 38
Comments: Personal Record on the Press! By 10#! Sweet. I had 90# in my head, but that was my (old) Push Press (now 95). One of my favorite things about CrossFit is the ability to see your improvement along the way, and today was a nice surprise with that press.

On to the AMRAP – Holy Hell. That KB burpee sucked! I could not do it right or well and maybe had two total that were even "countable", but who's counting. Lots of fresh bruises on the knees as I attempted to scale the push-up. Found out the A/C is out at the gym, which is a relief because I have been a sweaty disgusting mess the past couple weeks in there. Katy and I partnered up and I did only 30# on the KB. I tried some 35# swings and it was a struggle to raise that thing to full extension so scaled it down.

Oh, and don't tell anyone but I didn't do ALL the air squats. I'm a slacker but sometimes breathing wins.

06.08.10 - Morning Routines

10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65#)

250m Row between each.

Time: 21:55
Comments: Used 55#. Was tempted to use the 65 to get an Rx recorded and I can't decide if I'm glad I didn't push it or mad. I think the Snatch has officially replaced the Clean & Jerk as my favorite. I was completely drenched during just warm-ups so this was a hot one! The rows at the end got kinda tough but overall I really liked this workout quite a lot.

In other news: My morning routine is unique in that after my shower, I take the first cup of coffee back to bed with me where I sip it and read for about a half hour. I've been doing this for many, many years. I absolutely hate rushing and scrambling out the door in the morning. So I "wake up" for about 2 hours before I have to leave.

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.

10.29.10 - WS Tower Trot

10K (6.2 miles)

Time: 1:12.59
Comments: Katy and I both ran a 10k this weekend. I would have Never. Ever. In a million years. Even considered signing up for one. Ever. Before. In My Life. But after last week's 5k, and after agreeing to do another one yesterday, (only to find out the 5k started an hour later than the 10K at the on-site registration), I thought, What the hell? Let's do the 10k at 8:30 instead. I CAN NOT believe I have zero repercussions from this event. I am SLIGHTLY sore in the hips and ankles. This is nothing compared to the way I feel after any given Monday at the gym. I am also 100% confident that without my previous 6-7 months of CrossFit work outs, this accomplishment would have been an impossible reality. It is the furthest I have ever ran in my life! I SUCK at running! I told people afterward that it didn't really compare to a CrossFit workout in discomfort level. Not even close. It took a lot longer, but was just easy-breezy in comparison.

I averaged under 11:45-min miles. This seriously blows me away. PR in that it's the longest I've ever run. By far.

05.25.10 - T-shirt Winner!

1-1-1-1-1 Snatch for Max

Run 200m
20 Kettlebell Swings (55/35#)

4x on a 3:30 Interval

Snatch Max: 80#
Comments: I would have bet money I'd done a Snatch for Max at this point, but was surprised to see I didn't have one recorded. So 80? That's 25# over a weight I used in a WOD a couple weeks ago, and now I have a baseline. Had about 2 min rest between intervals and used 25# KB. Sprinting the run hurt my left thigh and my calves also hurt after, so did some stretching before we left. Katy suggested maybe we're too "old" to really sprint a run. I gave her the hairy eyeball (our birthdays are both within a week) but I also think she might be right!

In other news: I "won" the t-shirt competition, but question whether I really "competed" with anyone!

05.24.10 - AMRAP

3-3-3-3-3 Push Press

AMRAP
As many reps as possible in 12 minutes.

10 Squat Cleans
20 Sit-ups

3RM: 95#
Reps: 4.75
Comments: I tortured myself with too much "fun" this weekend and payed for it today. Sweating my ass off felt kinda good, actually. And for some reason I was able to match my 1RM on the push press, which tells me I need to try for a new PR. Dang it was hot down there! The gym was crowded today – lots of new faces.

05.22.10 - ABTA 5K

Time: 32:56

Comments: What a pleasure to run this morning and not totally die doing so! Under an 11 min pace no less. I shocked myself mostly in that I was barely even winded and recovered almost immediately upon finishing. Super fun, and awesome to see some old friends from Junior High I haven't seen in over a decade. Makes me want to sign up for the Tower Trot next weekend.

Not so CrossFit, but a result of...

05.19.10 - Hump Day

3 Rounds of:

800m Run
1000m Row

Time: 31:10
Comments: This was exactly what it looks like. Lots of running and rowing. I really stink at running. Especially on my toes as my calves are STILL killing me from Monday. Boo Hoo.

05.18.10 - Bear Complex

5 Sets of 7 Rounds

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase sets to Max. No dropping the bar during rounds. Rest between rounds as needed.

Max: 70#
Comments: 35/45/55/65/70. Previous weight max was 55, back in January (first workout after Basic Training). I really love this one and I was actually... genuinely excited when I saw it posted.

05.17.10 - Tabata with a Twist

Overhead Squat for Max
5-5-3-3-1-1-1

Tabata Style
(8 sets of each exercise, 20 sec active/10 sec rest, for 16 total minutes)

Jumping Pull-ups
Supermans
Dumbell Push Press
Jumping Split Lunges

OHS: 75# (PR!)
Tabata: 8/8/5/8
Comments: Tabata is deceptively challenging. 20 seconds is a LONG TIME, while 10 seconds is VERY SHORT. Used 20# dumbells. Last time we did Tabata we recorded our LOWEST number of reps, which is what I've done here. However, 8's were pretty consistent for each exercise throughout all 8 sets. Tried hard to maintain a rhythm. I did hit some 10s & 11s, but not on the push press. That was just awful.

PR on the OHS by 5#!

Added a 5th Goal: Bench Press 135# (45#bar and 2 45# plates - Thanks Tone!)

05.13.10 - Make It Up (Monday's)

Back In Action

5 Rounds for Time:

30 Kettlebell Swings
20 Burpees
10 Pull-ups

Time: 27:21
Comments: I DID 100 BURPEES!!! (I mean, I txt'd my brother and called my parents about it – I am such a nerd!) After threatening all day that maybe I would do only 4 rounds, or maybe 15 burpees instead, I did all the reps. That's the most burpees I've done in a workout so far and I have to say it's one of my proudest accomplishments at ACF. ;) Only sorta kidding. Maybe a bigger accomplishment was declining happy hour tonight to make-up Monday? Grey band was actually sorta launching me over the bar, but I'm not complaining. Used only 20# on the KBS. Wouldn't change a thing – the burpees were my real challenge today.

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.

05.11.10 - GRACE

Grace (YAY!)

30 Clean & Jerks
(or floor to locked out overhead)
135/95#

Row
3 x 750m, 2 min rest in between.

Time: 4:59
Row Times: 3:20(?)/3:20/3:17

Comments: I have been dying to do this one since I first saw it in action back in December, so I was psyched when it showed up this morning. Used 75# which may be the most weight I've used in a workout with multiple reps. I don't have a clean & jerk recorded at a max. This weight felt about right altho I inadvertently cheated on the first couple reps when it was pointed out I wasn't fully resetting from my split. I NEED to see this on video, because I felt pretty sloppy actually. Once we get going I really question the intensity with which I engage my legs, and whether I'm really getting myself UNDER the bar.

Row felt just okay. Again didn't feel like I was using my legs enough.

05.07.10 - TGI Almost Saturday

Handstands
Double Unders

Comments: Last day of active rest week. We worked on handstand progressions. I can do a solid head stand and learned how to "approach" the handstand (arms overhead) that made the movement a little better. Hand stands are funny to me in that sometimes I can totally do them and sometimes I totally suck. No real rhyme or reason. Maybe I should clarify that some DAYS I can, some I can't.

Liked the jump rope progression. Likewise with the jump rope, I have on and off days. I can usually kinda do a 1-single, 1-double rhythm, but not doubles consecutively. Well tonight I did 3 double unders in a row. My form totally sucked, but I got 3. In Jr. High we had a dedicated rope jumping unit in PE. I was pretty good at it in like, 7th grade. Our "final" was to make up a routine. Double unders, cross-overs front and backwards, slalom. We also did it during dry land swim practice back in the day as a way to improve our reaction off the block (or something...). So I have it in me, but I definitely need to practice. That's a couple years ago after all – :).

05.05.10 - Progress (Happy Cinco de Mayo)

We worked on the pulls and form of the Olympic Lifts:

Deadlift
Clean
Snatch

Comments: Can't get enough of the lifting, practice or otherwise. Practicing is great. Learned some new moves with the kettlebell (windmill) and did some stretching. I used to click with the clean, but now I sorta like the snatch. I don't know, half the time I feel like I do them right and half not. I tend to get really messed up when we slow the movement down. Kinda bummed we didn't get to learn the kipping progression.

In other news: I learned about Dynamic Apnea today. To see this in action, check out this video. Talk about a subculture – some of these people have learned to hold their breath for nearly 8 minutes. Can't wait to get back in the pool.

05.03.10 - Active Rest/Skills Week

Self-Myofascial Release (Rollers)
Corrective Static Stretching
Rowing Fundamentals

Comments: So it's active/forced rest week. Today we focused on these things. Liked doing the rollers but it tests my patience. I was eternally grateful we didn't use them on our arms, because the backs of mine from the elbow up are still sensitive to the touch from Friday. After I was done with everything I went back in the studio and considered trying it out for a little while on my own for about 2.2 seconds. I think I need another day or two before I subject myself to that degree of torture. Stretching with the band felt good.

Our last focus was the Row. We were to do a 2000m at 70%. So I set out, kept it slow and steady. I was pulling about 18-22 per minute, about 2:00-2:15/500 pace. Ah, I beat my PR by one second? I broke a sweat but wasn't even winded. It's been about 3 months since my last recorded 2000. My time today was 8:50.

May 22, 2010 - ABTA 5k

Anyone interested in running a 5k for a good cause?

One of my oldest friends has been suffering from the effects of a brain tumor for several years. If any of you are preparing for other races, maybe you'd be interested in practicing through this event? Here are some details, but email me (hillaryweber [at] gmail.com) if you have any questions.

It's $30 to register. ($40 on race day, online registration closes Wed, May 19)
You can run or walk.
Saturday, May 22.
@ Soldier Field.
8:30 am start time.
More information: www.pathtoprogress.org.

The American Brain Tumor Association (ABTA) is a 37-year old organization that helps support patients and families dealing with this disease as it works to find a cure.

This event is pretty low key. People walking bring strollers, dogs, etc. and tend to walk in "groups" so the walk is pretty slow. Runners go off ahead of walkers. This is my 3rd year participating, and I've signed up to run (yikes!) for the first time.

I think that's about it?

04.30.10 - Press and Dip

3-3-1-1-1 Front Squat

10-9-8-7-6-5-4-3-2-1 (95/65#)
Push Press
Ring Dips

Front Squat 1 Rep Max: 110# (PR!)
Time: 13:14

Comments: Personal record on the front squat. Did the prescribed weight on the push press! Ohmyshoulders. Used a green band on the dips. I might even go to blue on these next time. Green almost felt too easy? (I got a solid green band this time, not like the one I used for those silly pull-ups earlier this week). I'm friggin' beat actually. I could barely push myself off the floor when I was done stretching after, my arms were so spent. Payback I guess from Wednesday and I may or may have not been a little hungover from last night. But I thought this workout was pretty solid and I quite liked it. Tim was watching my lifts and he didn't tell me I was doing anything wrong so I thought that was good.

Oh yeah, and did 4 days this week again. Niiice.

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".

04.27.10 - Essentials

21-18-15-12-9

95/65#
Deadlift
Hang Power Clean
Front Squat
Push Jerk

Time: 28:40
Comments: Wow. When I saw this workout this morning I knew I had to do it. Scaled to 55# and for once I'm not going to say I should have done 10 more. I thought the weight was perfect. Pretty sure my form took a nose dive as I got closer to the end – I just wanted it Over. Our class was only 3-strong and Mike is very vocal so I felt a bit of more intense "pressure" than I'm used to, but I got thru it. A new girl was in front of me and she was rockin' it Rx'd, so that really helped me to keep picking up the bar when I didn't want to so I didn't fall too far behind. Brett behind me kept me going too. These lifting workouts are truly my favorite. It's 8:20 (my class was at 5:30), my face is still hot to the touch, and I'm beat.

I'm adding Get Some Rx'd Workouts Recorded to my list of goals...

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.

04.23.10 - CFit at SC (Alt)

ACF WOD: Hundo's
(100 Burpees, 100 Wall Balls, 100 Box Jumps)

100 Burpees hurt my feelings when I saw it. I went over possible scales and racked my brain for a way to wrap my head around how I'd get through it. I remember doing 40 straight burpees in a workout so vividly the idea of 100 broke me. But I REALLY wanted to get 4 workouts in this week. So tonight I got back in the pool for the first time since I started Crossfit, and thanks to an article I found months ago written by Tim, completed my 4th WOD this week!

Swimming WOD:

200m Kick
200m Pull
200m Pull with Paddles
200m Paddles
200m Paddles and Fins
200m Fins
200m Swim

Time: 23:15
Comments: Flanked the workout with a 200 warm-up and cool down. That was a lot of swimming with paddles. Holy triceps/shoulders. Averaged about 3:15 per 200 with the only rest in between being transitioning "equipment". I really wanted to keep the intensity up to match a true workout at the gym. I think I did a pretty decent job? My last recorded time for a 200 in a legitimate race was 2:28, so I figure swimming basically a straight 1400 at a 3:15 average/200 isn't bad, especially since I hadn't been in the water for 6 months. I actually felt pretty strong and good overall, and I loved approaching a swim set with same mentality I've adapted for our regular workouts. Keep going. Swim as fast as you can. I can't wait to do this again and I loved this set!

Disclaimer: I actually swam yards, not meters, but in an attempt to keep things relative have used the meter as my unit of measure. Close enough.

04.21.10 - Isabel

3-3-3-3-3 Overhead Squat

Isabel (135/95#)
30 Snatches

Time: 3:59
Comments: Even though I can barely move – I have to push myself out of chairs/which hurts my arms/and makes me laugh/then kills my stomach – today was a really nice class. There were only four of us and the gym felt kind of mellow. My 3-rep max on the OH squat was 60# (1RM is 70). Supposedly I wasn't getting low enough? That just made me laugh because it was a miracle my legs were even functioning. And I guess I wasn't using enough weight because I "finished too soon". I mean, can't I just have one day where I'm not the last person done with a WOD? Please? It's true though. I used 55# and should have done 65.

In other news: The pictures on the site today made my other blog. Who took those shots of Emily?

04.20.10 - Loving the new Box

1000m Row

Then 5 Rounds:
20 Pull-ups
7 Push Jerks (135/95#)

Time: 20:28
Row Time: 4:01 (Dang!)
Comments: I REALLY wanted to break 4 minutes on the row. This was my first attempt at a 1000 meters for time. I was utterly shocked I got off the rower with most of the boys in my class. I'm pissed I didn't break 4, but it was still my personal record. Yippee.

Pull-ups were brutal even with the grey band by about the second round. I used 55# on the push jerks and should have used 65# for sure.

In other news: Sarah E. interviewed me after class (on video! NIGHTMARE!) with the following questions –

1. What's your favorite thing about Crossfit? Forgetting about everything else while doing a WOD.
2. What's the hardest thing about Crossfit? Keeping track/count of reps.
3. What makes it worth it? It's FUN?
4. Describe Crossfit in one word: TOUGH.

Honestly you could ask me these questions 20 times and I'd have a different answer. These answers seem so limited when I think about the big picture. For instance: The people I've met/ Getting there/ A sense of real accomplishment when I finish something I didn't think was possible/ TORTURE. Or: Every day is different/ Man Makers/ The challenge of everything/ SUBCULTURE. Really I could go on and on...

04.19.10 - Thruster Mania

3 Rounds for Time:

50 Thrusters (45/35#)
40 Sit-ups
30 Push-ups

Time: I'm guessing around 24 min? The clock got shut off before I finished! Rude.
Comments: Four days off and back at it for another three in a row, I felt recovered from the body torture last week. I say body torture in a good way. It felt good to be all-over sore again and I actually LIKED doing the three in a row.

This one was rough even though I went down to a measly 15# to do the thrusters. It's the down/squat part that kills me, with or without weight. 50 squats alone are rough for me. Pushing the bar overhead wasn't so bad until toward the end of each set of 50 when I started feeling it in my shoulders. My legs took the brunt of the beating. I loved hearing someone yell, Keep going! You can rest during the sit-ups! I believe only in Crossfit could you consider doing sit-ups "resting" – but it's true – that was the time to "rest". Push-ups almost broke me at the end. I could barely keep my body off the floor with each one.

We sorta checked out with some Turkish Get-ups. I was so weak I just kind of tried lamely to do two on each side with a 15# kettlebell.

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.

04.13.10 - 7s

7 Rounds for Time:

(95/65#)
7 Push Press
7 Push-ups
7 Kettlebell Swings
7 Pull-ups
7 Power Cleans
7 Burpees
7 Overhead Squats

Time: 29:40
Comments: I only got through 6 rounds and I majorly scaled this. Used 35# for the bar, 20# on the KB, gray band on the pull-ups. I would have used a heavier bar if not for the OHS. My push-ups and pull-ups felt good. I liked this workout a lot. I wish I didn't let myself get cut off at the 30-minute mark because I could have finished even though I was completely dying.

I wasn't sure if I was supposed to keep going with what round I was on AT the 30 or if I was supposed to stop with what round I was on? Because I could have started it? But the other class was starting and I thought they needed our spots... I mean, don't get me wrong. I GLADLY quit after 6. (I should have done all 7).

D.Y.I.N.G. I should have done all 7.

Oh and we did this crazy handstand exercise in warm-up where you face the wall and walk your legs up, and your arms to the wall, to form a vertical handstand. THEN, you lift an arm off the ground and touch the corresponding armpit. Alternate that. As quick as you can. HA!

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.