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.