FAIL blogger.

Ok, I am failing at keeping this up to date. I have been working out 3-4 times/week but its hard to fit in logging it here - to be fair, I am genuinely, really really busy. Like "barely have friends left" busy!  BUT we all like to track (and most importantly SEE) measurable progress.  So I will try my hardest to get back into a pattern here.


WOD
Jerk
1-1-1-1-1-1-1
8 Minute AMRAP:
3 Overhead Squat (95/65)
3 SDHP
3 Push Press
6 Overhead Squat
6 SDHP
6 Push Press

RESULTS

115# jerk

4 rounds + sets of 3 OHS, SDHP, PP

ANALYSIS

Jerk weight was still light for me but I was lifting with folks with a lower max. Still not sure what to do in these situations. Classes are big so not enough racks to have my own/couple with other, stronger people. Also hard to ask them to jump up in larger increments. Anyway, still did the work and enjoyed split jerking this morning :)  I was happy with my WOD. Chased the lady in front of me and it really helped. She never stopped!  Will definitely be sore tmrw - love these lifting complexes.

It's been a while...

...since I have crossfit blogged!  I blame the summer, but really its because I have gotten so busy with Out of the Box Bakery.  A great problem to have :)  I will make time for blogging again .. its important to be able to measure improvement.

WOD
“10 Tons For Time:”
Pick a weight and lift it enough to accumulate 10 tons in the following scheme…
Max Rep Deadlifts
Max Rep Push Press
Max Rep Back Squat
Suggested weight: 115/85

RESULTS
17 min time cap. I need to complete 235 reps = 10 Tons.

I completed 205 reps @ 85#

ANALYSIS

My ego was hurt on this one more than anything. Most folks finished around 14mins... which felt unreal to me.. I was working almost non-stop. Weight felt fine - I just didn't move fast enough.  First morning WOD in almost 6 months. My body definitely moves differently.

Thurs June 9

WOD

For Time:
20 Snatches (95/65)
30 Pistols
40 Chest to Bar Pullups
30 Pistols
20 Snatches (95/65)

RESULTS

55#, red band pistols and pu's

16:14

ANALYSIS

I was super speedy on the snatches - its where I made up all the time lost on my pull-ups. I should have done 65# - snatches were more about flexibility vs. strength at that weight.  Pistols were fun! Need more sleep and more consistent crossfit sched. Looking forward to this LAST trip for work and then back to routine!

Yoga Tuesday

Decided to take a day off crossfit and go do some yoga, of the hot variety. Ended up at Dancing Mind Yoga in Falls Church - went with a friend, otherwise location would have made this a no-go, and loved it. The instructor had so much personality, was light hearted and strong, and just a generally awesome teacher. I really enjoyed practicing at DMY and will go back soon.. I am going to try to start a weekly yoga routine, on Sundays.  Its a great way to get centered for the week and I am really curious to see what is does for my lifting.  I think its going to help!

Cindy Cindy Cindy!

WOD
Mini-Cindy
10 Minutes AMRAP:
5 Pullups
10 Pushups
15 Air Squats
Then 

Unbroken Clean 3-3-3-3-3

RESULTS

8 rounds + 5 pu's (new skinny blue band)

105# clean

ANALYSIS

I wanted to go sans band but then Andrew showed us his new "skinnier than red" blue bands and I wanted to use it. It felt the same as a red band though. LOL. I am tired of doing Cindy.. I can honestly say.  105# cleans were still light. Could have gone heavier for sure, but was running out of time.. and lifting with Layne, who lifts less than me (but shouldn't bc she's really strong!).

Drop-in at Adaptations.

DCF was closed due to the move and Regionals so I decided to drop-in at Adaptations with Liz and Kristin. 


WOD
"Cindy"
20min AMRAP
5 pull-ups, 10 push-ups, 15 air squats


RESULTS
Ring Rows, 14 rounds


ANALYSIS
My hands were ripped to shreds from Murph, well my left hand, so I decided to ring row at the urging of a very smart coach.  Ring rows were still hard - in fact, I think almost more hard for me since its the same movement as the push-up (well if I could cycle pull-ups that would make them easier too ;). Either way, 20mins went fast and I definitely reached muscle exhaustion towards the end.  Great workout, enjoyed meeting new people!

It's too hot to WOD without AC!! So hot, so whiny ;)

WOD
Push Press 3-3-3-3-3
Then..
5 Rounds:
25 Situps
20 Wallballs (20/14)
15 KB Swings (1.5/1)

RESULTS

95# PP

18:22 (12#WB, top line; 1 KB)

ANALYSIS

Its so freakin hot. I just couldn't push myself on this one. I didn't go to failure, or really even close on the push press. I have a big hole in my left hand from Murph and it hurt to grip the bar. But really, I just didn't want to push myself to go heavier. I also think it makes a difference who I am lifting with .. if it's someone thats not as strong as me, I am ok with going lower on my weights - and conversely if its someone that stronger than me, I will let myself get pushed heavier.  I should consider that in the future ...

WOD kinda dragged along. It was just so damn hot.  But hey, I was there and I finished it. Done.

Memorial Day Murph. What an honor to complete this WOD...

WOD
“Murph”
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Pullups, Pushups, and Squats can be partitioned anyway. If you have a 20# vest and boot, wear them.

RESULTS

69:19, red band

ANALYSIS

It was an honor to do this WOD. First mile, check.  Halfway through exercises, check. Then muscle exhaustion started setting in... finished up, at the encouragement and number tracking of my very special BF, and then onto the last mile run. Legs just wouldn't move - that was the hardest part. Pat ran the last quarter mile with me, and Shawn ran me in.  I am so proud of myself for finishing it!!  And thankful for some very special WOD buddies today :)  awesome way to honor the military..

Forgot to post last Thurs May 26

WOD
12 minutes AMRAP:9 KB Swings (2/1.5)
6 Front Squats (95/65)
3 Overhead Squats (95/65)


RESULTS
1pood, 65#
7 rounds+9KB+6FS


ANALYSIS
arm exhaustion, but good WOD. My form was great, my speed was not. I need to push myself on time - doesn't always need to be perfect form.  next time would like to reach 10 rounds.

Randy.

WOD
Press
3-3-3-3-3
then
“Randy”
For Time:
75 Snatches (75/55)

RESULTS

80# press

Rx'd 7:58

Drop-in at Crossfit Verve (Denver)

Finally made time to do a drop-in and 200% worth-it. Awesome people and coaches - will definitely do it again!


WOD
Badger
3 Rounds: 30 squat cleans, 30 pull-ups, 800 meter run


RESULTS
red band, 40-ish# sand bag
35 and some minutes


ANALYSIS
So this was awesome. We worked on pull-ups before the WOD and I cycled 5 pull-ups in THREE SETS! That was cool... I was just really getting the push-away from the top piece - thanks Christy!!  Loved loved loved working with sand bags. I had never done that before, and they ran out of dumbbells so they put me with a lovely lady that was an amazing athlete and we sand-bagged the WOD.  Tough work, but again really fun.  The run was my killer... the pull-ups were actually ok.  Hard to catch a breathe in Denver but really glad I took time out to workout and meet some awesome folks.

It got into my head.

WOD

2 Rounds:
500m Row
25 Thrusters (45/35)
15 Pullups

RESULTS

12:15 or 12:51... I actually think it was 12:15 but I wrote 12:51 on the Board.  Doesn't matter either way, I didn't bring it today.

ANALYSIS

This WOD fucked with my head SO badly.  I set myself up for failure before we even started actually... as soon as I got to the box, I realized I was working out with Jenn and Mike Jones. FML - two of our fastest crossfitters. Immediately my brain went to disappointment. I didn't want to be finishing my first round when they were finishing their second.  Ego rears its head part 1.

Then we worked on sprinting row technique.  I always thought I was a good rower, but I find when I break down movements and then go back to focusing on the movement  as a whole I get overwhelmed, thinking about too many small movements and mess it all up.  Yeah, that was me on the rower today. I know better than to shoot my hips back! 

The biggest disappointment I had in myself today is that I actually started to give up. Ego - nail - coffin.  I stopped twice during the second round 500m row... like completely stopped.  I HAVE NEVER STOPPED ON A ROW.  I kept hearing the "you can't do this" in my head and no matter how hard I tried to push it out, I just couldn't.  And then I was stuck having to finish my second round with Andrew, Mike and Jen all staring at me - which was really just them cheering me on and being supportive... but in my warped head, they were staring. judging. PLAY WITH THE BABY!  I kid... but my ego was burnt today.  And burnt mostly because I know I could have done better. I could have pushed through that last row, I could have stayed on the bar for 15 pull-ups, I definitely could have finished 25 thrusters without putting the bar down.  I just didn't do it.

I do think my ego is still bruised from earlier this week... and I will get over that eventually.  Though in the spirit of full disclosure it is going to be hard to see all the new coaches in the new space. Shawn gave me great advice about tabling my "girl emotions" and I will... but this week I am still pouting. And I am positive that played into my shitty performance and attitude today. 

Ok, moving on.  Finding inspiration in one of my favorite xfit quotes: "I almost always want to look pretty, except when I'm doing CrossFit. Then I want to be badass and breathe hard and keep my vow to never cheat, never quit." ~ Melissa 'Melicious' Joulwan

And cool news... I am working out Saturday at Crossfit Verve - Matt Chan's box. I kinda hope I get to meet him :)

Back to the grind... after a week of "bakery off"

WOD

10 Rounds:
10 Pullups
10 Pushups
10 Situps
10 Air Squats

RESULTS

21:51 red band

ANALYSIS

When I first saw this I thought, oh 10 rounds of 10 sets, this is so manageable. By the fourth round I was starting to lose my grip abilities, and by the sixth round all I could think was FML.  Everything was rx'd with the exception of the pull-ups. At that volume I need a band - or maybe I don't ... but it would have taken another 10 minutes without a band ;) The good news is that I was cycling through the 10 for the first half and even when I had to start breaking them into sets of 5, I still had good height over the bar and control of my kip. Of course, pull-ups is what slowed me down. Push-ups were hard on my grip muscles, air squats and sit-ups were gloriously easy. Hard WOD mentally ... though today's looks like a real doozy for the brain too ...

I love truffle oil. A LOT.

WOD

“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the  Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

RESULTS

Row: 5

Push-Up: 5

Pull-up: 4

Sit-up: 9

TOTAL: 23

ANALYSIS

Did an 8am class this morning - was wide awake around 6:30am.   Weird. Row for calories sucks. Pull-ups immediately after push-ups was hard. But I was pleased with these numbers. The first 3-4 rounds I was putting out solid reps - 7 on the row, 12 on the push-up, 11 on the pull-up, and 13 on the sit-up (though that should have probably been higher, I was tired by then ;).  PS. not that this is news to anyone, I am the queen of doing the negative on my pull-ups. I set myself up for immediate exhaustion.  Need to work on that.

Had a cobb salad with balsamic and truffle oil for lunch today. Truffle oil might be my new favorite favorite ever!!  Delicious.

Pat Sherwood taught me this weekend :)

One of my favorite crossfitters, Pat Sherwood, was the instructor from Crossfit HQ at my Level One Cert this weekend. I was a little star struck - and he's super nice and friendly.  And watching him (and the others) workout was... awesome.  We had a handful of other kick-ass instructors (including Kelly Jo Smith from Montana who was a powerhouse - I want to grow-up to be just like her!).  I learned a ton, passed the test, and am home.. really sore .. from working out with PVC! :)

We did Fran on Saturday: 6:48 (65#, jumping pull-ups)
Sunday WOD: 7 minute Team AMRAP: partner 1: push-ups (hand release), partner 2: KB Swings (35#), racking up reps while partner 3: lunges length of parking lot and back. Then Rotate.  Our group fell out in the middle with 283 reps.

Learned some new technique for kipping my pull-up and got a couple strung together.. that was cool. And even cooler, I got my first full range, independent ring dip.  And by full-range, I mean I felt like I was in the negative with my chest below the rings. That was the coolest! The kipping push with the feet really helps!  I think DCFs ring dip volume training prepped me well for that work..  I also have such respect for my DCF coaches (not that I didn't before) but I got several compliments this weekend on my lifting technique... always pre-faced or followed with "it's not perfect but.."  Thats 100% Andrew, Christy and Noah and I am so thankful. Oh, it was also cool that when I wore my DCF t-shirt Pat was like .. DCF, how do I know DCF... oh Christy Phillips!!  Yeah baby, name recognition from HQ. I like it :)

Row Row Row ..

WOD
Clean
1-1-1-1-1-1-1
Then
For Time:
750M Row
500M Row
250M Row
Rest Amply Between Sets.

RESULTS

Clean 125#

750: 2:58

500: 1:57

250: 1:00

ANALYSIS

Posting this one late and the 500 time might be a couple seconds off - but I definitely remember my 750 and 250.  Its seared into my brain actually :)  My hole (or one of them) in training is cardio endurance. If it wasn't for Robin standing next to the rower and yelling at me, I think I would have quit 1/2way through on all the rows. Tx Robin :)  I got 125# up on the clean with effort but not max effort. That's amazing.  Now I am curious what my one rep max is ...

Freddy's dead.

WOD

“Freddy’s Revenge”
5 Rounds:
5 Jerks (185/135)
10 Burpees

RESULTS

95# first two rounds, 85# last three rounds

ring dip intervals: red band, 10 max/5min

ANALYSIS

Love interval work. I really want to get a couple independent ring dips this summer ... plus I love having strong arms for tank top season :) Freddy certainly got revenge on me today. I thought I could make it through at 95# but starting the third round, I got one up and one the second I just couldn't. Scaled and it felt much better - I could easily break it up to 3/2.  The irony is that if the movement was to clean and jerk 5x, I could have done 95#.  Funny, more work, but I think I get a little rest in between the clean and jerk... great workout.  bruised collar bones!

It's Spring!!

WOD
Front Squat
3-3-3-3-3
THEN

15-12-9-6-3
Unbroken KB Swings
Unbroken Box Jumps
Unbroken Hang Power Snatch (75/55)

RESULTS

135# FS - did not go to failure

9:39 rx'd (22.5" box, 16kg KB)

ANALYSIS

strict paleo diet going well. though i did eat two paleo choc chip cookies today.  but other than that, strict paleo. today was my first day back after a week off to BAKE and not sleep. Not sleeping and allergies seemed to affect my body today, but overall pleased.

Food Journal. Thats right.

So, in the midst of feeling like I have no control over my work schedule, bakery schedule, and personal schedule (yes, there is still an attempt to have one!) I have decided I need to be eating as strict paleo as possible. My body is going through a ton of stress and sleep deprivation right now so I need to keep it as fueled and clean as possible - with the hopes, and fingers crossed, I don't get sick.  I just can't afford it.


So yesterday I started down my path of eating strict paleo for the next month or so.. I will eventually add dairy back in, but needed to start with something. And I will be posting food entries to track what I am eating, and how I feel when I eat it. Thanks Chef for the inspiration!


The good news is that I have been close to strict p for a while now, with the exception of dairy and weekly pizza. So I am hoping it won't be too hard an adjustment.  So far, its been fine - all two day :)  Just added accountability to make the right choices...


Monday, April 25
Breakfast: 2 eggs, carrots
-not enough food in the morning, need to add fat like avocado or meat; I was hungry by 11am
Lunch: salad with balsamic vinegar, tuna, avocado, olives, onion, tomato
-perfect size, filled me up; did have afternoon black coffee
Dinner: pork chop, cauliflower, asparagus
- delicious and left me full, about 1/2 lb pork


Tuesday, April 26
Breakfast: 3 eggs with fresh dill, hot tea
-good amount of food, I was not hungry until after Noon
Lunch: hamburger, tomato, onion, lettuce, bacon; grilled asparagus spears

Saturday's mystery WOD

WOD
Team WOD, teams of five, the next exercise could not be completed until the person in front of you completed their set.  225# bar must be held, deadlift position, off the ground the entire time or 5 burpee team pentalty/no work completed.
300 meter sprint with 16kg kettlebell
25 burpees
25 jumping pull-ups
25 box jumps (can't remember height but middle height box with 2 45# weights)
25 ring rows

RESULTS
31 minutes and some seconds

ANALYSIS
so. much. fun. and my lower back is officially fried :)

This was for Pat.

WOD

“Tillman”
7 Rounds:
7 Deadlifts 315/255
200m Sprint
15 Pullups
Rest 45 seconds

RESULTS

155# DL, red band, 25:30

ANALYSIS

I was tired, didn't want to run in the rain, and was the last one to finish by 4 minutes. There were several reasons I did not want to go to DCF and several reasons that made me want to stop or lower my reps throughout... but the most important one got me there and kept me going - Pat Tillman.  I know a lot folks think he gets recognition because of celebrity media and football - I think he was a phenomenal and rare human being. There are very few people that would walk away from millions of dollars to first, stay loyal to the initial team that believed in him, and then second to fight for his country and when he thought that wasn't right, to stay the course and fulfill a commitment.  Maybe not right, but extraordinary.

In regards to my time and capacity, the pull-ups killed me. Again, no cycling on the band. I essentially completed 105 dead hang pull-ups. F. That.  I also really, REALLY, missed my 6pm partners in crime. It just isn't the same without them.

An occasion for knee socks!

WOD

For time:
5 Rope Climbs
50 Pushups
4 Rope Climbs
40 Pushups
3 Rope Climbs
30 Pushups
2 Rope Climbs
20 Pushups
1 Rope Climb
10 Pushups

RESULTS

Rope Climb 10', hand release push-ups

21:54

ANALYSIS

Loved this WOD. Definitely hit muscle failure towards the end - not too bad but did make me nervous climbing up the rope. Either way fun! I need to work on getting DOWN the rope.  I kinda just go down about three notches and drop.  Probs not the best technique :)

Reminder: don't bring knee up to catch 115# bar. OUCH!

WOD
Power Clean
3-3-3-3-3 (unbroken)
THEN
4 Rounds:
25 Overhead Squats (95/65)
75 Double Unders

RESULTS

115# (f@3)

scaled: 50 DUs, 55#

20 min cap - went to 20 mins and finished with 3 rounds + 25 OHS + 36 DU

ANALYSIS

SO CLOSE. I really wanted to finish and with 10 more seconds I could have.  Oh well. I scaled down my DUs and was pretty successfully stringing 10 at a time.  But DUs are definitely where I lost time. Need to be able to string 20 at a time - this is less about the skill of doing DUs, and almost all about building lung capacity.  OHS squats were fine. I did the first set unbroken. Probably should have pushed to do the OHS rx'd - 10 more lbs might have slowed me down a minute, but not too much.  I finished the first two sets in 8 minutes... what happened in sets 3 and 4? I think I was resting a lot - met cons are tough for me. Not surprising the lift portion was the "easier" portion.

Sets of 3 cleans were fine. My form on the last set sucked which is why I failed at 3 - and of course, thats the one set Noah was watching.  Form on my other sets was pretty darn good.  I prefer a full squat clean - either way, I do love the clean :)

Sage rocked my lungs!

WOD

“Sage”
2 Rounds:
20 Pullups
20 Thrusters (135/95)
20 Burpees

RESULTS

14:26 RB, 75#

ANALYSIS
Cycled through the burpees pretty well - I was pumped about that. Also thrusters were fine for me. Got hard towards the end of the last round but not super hard - maybe I should have tried to cycle two sets of 10 to really push (I did 5 sets of four).  The pull-ups slowed me down. I haven't been on the band for a while - because I have missed pull-up WODs lately and because the last few pull-ups WODs I free-banded.  I have totally lost the ability to kip on band.  Interesting. And frustrating. I could cycle 2-3 and thats about it. Arms weren't tired, I just couldn't kip with the band.  Ok... so figuring I was only in 2x last week, I felt ok with this WOD.  Tomorrow should be fun: OHS and DUs :)

I'll pass on the row, and take 45 sumos instead.

WOD
Thruster
1-1-1-1-1-1-1
Then...
For Time:
21-15-9
Rowing (Calories)
Behind the Neck Thruster (60%)

RESULTS
100# thruster

SDHP @ 45#, BTNT 60#

7:32

ANALYSIS
I wasn't engaged with lifting or working out at all today.  Maybe its the spring weather, maybe its the exhaustion I am feeling lately.  Need to work on getting 8 hours sleep ... 100# thruster was easy, seriously. but we ran out of time so I didn't push heavier. For the WOD we had one extra person (ie. one more than we had ergs).  So I volunteered to sumo deadlift high-pull.  The SDHP was too light... and because of that I got a bit lazy on my thrusters.  Finished quickly but didn't feel taxed at all - which is the exact opposite of last week's efforts.  So that's my fault - I should have pushed heavier and/or faster.

PS. I really don't like WODs or lifting that requires multiple reps where the rest is behind the neck. I always finish feeling a slight neck tweak... uncomf.  K, enough complaining. Bring it tmrw!

I am strong.

WOD

The Chief”
5 Rounds of 3 Minute AMRAP:
3 Hang Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest

RESULTS

17 rounds +3 PC + 3 PU

rx'd

ANALYSIS
I almost didn't do this rx'd... no one else was and by "no one else" I mean all the people that are stronger than me, that I usually turn to to base my weights off of... but I channeled Andrew and my new motto: struggle through, it will make me better.  And I did it. The weight was actually ok! My arms were really quite fine!!  My legs however.. shaky and tight.  I really wanted to hit 15 rounds, so I am very pleased with 17+.  Good work Jenn Miller :)

Continuous reminder for me to stay on my heels during air squats... 

Ring rows are hard.

WOD
Clean
2-2-2-2-2-2-2
then...
5 Rounds:
10 Ring Rows
10 Push Press (95/65)
10 KB Swings (1.5/1)

RESULTS

just hung out at 85# to work on footwork

Rx'd and... 8-9minutes.  

ANALYSIS
Ring rows started with body flat on ground.  After the second round it was REALLY hard to get the rings to my armpits - in fact at the end I couldn't.  Push was rest.

Day after my pull-up WOD... yeah, still celebratin' !!

WOD
Back Squat
5-5-5-5-5
Then..
3 Rounds:
1 Minute: Power Clean (75/55)
1 Minute: Front Squat (75/55)
1 Minute: SDHP (75/55)
1 Minute Rest

RESULTS

155# - Andrew told me to get there, and I did.  It wasn't feeling too taxing at this weight but I imagine 5reps much heavier would have gotten real hard, real fast.

rx'd 146 (?)

ANALYSIS

I was somewhere in the 140's but I didn't take a pic of the whiteboard so can't remember exactly what.  I was kinda confused when we got started with the power cleans... I was full squatting out of habit and the weight was so light I was just lifting it... but then got in my groove. The cleans were my high reps.  By the time I got to SDP my arms were burning.  This was a deceptively hard WOD... aren't they all.

Tmrw is my fourth day on but I can't make it in Saturday so I am going to go.  Body is definitely sore and asking for rest... looking fwd to two days off... and Out of the Box Bakery tabling at the NoVa Open Saturday!!  YIPPEE!!

It's a start!

WOD
Push Jerk
3-3-3-3-3
THEN...
21-15-9:
Wall Ball
Burpee Pullups

RESULTS

105# push jerk

15-10-5, the rest Rx'd @ 14# ball to top line, kipping pull-ups  11:44

ANALYSIS

I did not go to failure on push jerk but did repeat 105# a couple times to work on form.  I need to squat lower.. which might help me get under the bar and ultimately engage my quads and abs more. Felt back twitches mid-reps, and Christy agreed it was due to my not engaging my q/a's enough.

HOLY SHIT!!!!!  I did my first WOD with no band pull-ups. Even though I did scale the reps and technically they were supposed to be jumping pull-ups... I did 30 no band kipping pull-ups!!! It took me a while..but I did it. I am so proud of myself.

In regards to WB, I tried my hardest to get above that second line. It wasn't always and sometimes didn't hit the wall, but most of the time it was and did.  That was HARD.  Burpees were the rest which is still a mind-trip for me.  And I was definitely having to give myself an extra pull right below the bar for the PUs.  

This was really hard work, and I am not going to lie, I definitely noticed I was the last one on the bar.. ego check.  But yeah, SO freakin' proud of myself tonight. In the words of a very smart and pretty blonde: "ME!"

Crossfit Games Open WOD 2

WOD

volume training, 10mins: ring dips

15 minutes AMRAP:
9 Deadlift (155/100)
12 Pushups
15 Box Jump

RESULTS

volume training: max 10, min 4

RX'd 6 rounds + 9DL + 8PU

ANALYSIS
love volume training. love it. it helps. 

this WOD was super fun and I love doing anything rx'd (yeah, I said it).  Christy got 13 rounds for the Open... holy.  I can't even imagine.  I felt like I was busting my ass on this... muwahahahaha.  She clearly kicked my ass on the box jumps.. and the push-ups... but I MUST have smoked her on the DLs ;)

Houston, we've got ERGS!

WOD

5 Rounds:
1 Min Row (Calories)
1 Min Wall Ball (20#/14#)
1 Min Slapping pushups
2 Minutes Rest

RESULTS

201 total, 12#/top line/regular push-ups

ANALYSIS

I am a really good rower... a natural one actually :) (I think anyway ;) Used 12# ball so I could hit above the second line.  Did regular, hand release push-ups.  Wall ball was the sucker (of life, breathe, energy, etc.) for this one.  Averaged 15 calories on rower, 9-12 PUs, and between 9-15 on WBs.
My body just doesn't move in the morning, whether its 6am or 8am... I much prefer 6pm wods.

Holy forearms Batman!

WOD
Push Press
1-1-1-1-1-1-1
Then ...
15-10-5-10-15:
Chest to Bar Pullups
Hang Power Snatch (75/55)

RESULTS

105# PP

red band, 45# 9:12 (PUs 10, 5, 2, 5, 10)

ANALYSIS

my pull-ups were solid tonight. Chest to bar on all of them.  Everyone was required to scale to ensure chest to bar.  i thought the snatch was going to be super light - i guess it was light by damn, my grip was shot.  my forearms are still one solid lump of continuously-flexed muscle. push press was fine. i got 105 up pretty easily but didn't feel like going heavier.  I have lost a bit of motivation for one rep max's ... as long as I continue to push myself, I don't feel bad about not going to failure. Not sure if this is a good or bad thing.

Dirty Diane-ah!

WOD
Overhead Squat
3-3-3-3-3
THEN...
“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Pushups

RESULTS

95# OHS

135# DL, 15#dumb bell strict press

4:46

ANALYSIS

OHS is always a challenge but Andrew had some excellent tips as far as butt and bar position goes. I was really focusing... so much that towards the last lifts my knees started caving in!  Thats unusual for me in a squat but I felt it immediately and self corrected. 95# was heavy but not struggling. Could have gone heavier but didn't have much time and didn't want to kill myself before the WOD for a three rep max.

I REALLLYYYY want to be able to do handstand push-ups. We didn't have much time to practice handstands, ie. I didn't practice at all. And the sub was strict push press instead of box push-ups which made me happy. The box pu's never feel like the right sub to me ... I wish I had done 20 or 25# dumbbells. I cranked through the 15# pretty easily.  The DL weight was challenging after the first set of 21 but I just wonder if I 10 or 20#s more would really have made a difference.  Eh, either way, it went fast and I am delightfully not sore in my lower back today!  That's a milestone :)

Crossfit Games Open WOD 1

WOD
Clean 1-1-1-1-1-1-1
THEN...
10 Minutes AMRAP:
30 Double Unders
15 Snatches

RESULTS

110# clean

20DUs, 55# bar; 4 rounds +10DUs

ANALYSIS
Ok, I think my counting may have been off on this WOD.  I thought it was 4 rounds, but now am thinking 3... either way, this WOD was an ass-kicker. I was going to complain about being three days on, really really sore from yesterday, but in reality the snatches really f*ck with your ability to move your arms for the DUs regardless of whatever other factors one has going on.  Surprisingly so.  In any case, I was off today and couldn't string more than 5 DUs at any given moment which just frustrated the hell out of me and made them that much more impossible.

Clean felt good, though lower back and quads are still tight from yesterday and I felt it every time I lifted. I was focusing on my extension and I think my form was better for it. Definitely feeling more comfortable with the lift.  Got 110 up smoothly.  I am however doing a new thing where I just sit in the bottom of my squat (with the weight) re-adjusting (ahem, getting my elbows up) before I stand.  Very interesting. Its almost as if I am thinking about whether to toss the weight or actually get up. LOL!  Lucky for me I have a fantastically strong squat and sitting on 110 is fine.  As I get heavier though I will need to get over this new little tick! :)

Bang bang, he shot me down.

WOD
Press
5-5-5-5-5
THEN...
??minute AMRAP:
4 Deadlifts (275/185)
6 Sit ups
8 Pistols

RESULTS
75# Press

165# DL, pistol with red band 8 rounds + 4DL + 6SU (I think it was an 8 min AMRAP? unclear.)

ANALYSIS

I was quite happy with my press.  75# x5 is a strong improvement for me AND I think I could have gotten 80# up but we ran out of time.  On the last 75# lift, I was comfortable and then just struggled a wee bit on the fifth rep. Nice job Miller!

I wish we had more time to set-up for the WOD. I haven't done pistols since we were working out with Christy at Liz's condo gym!!  So really, I haven't ever officially tried them. We were moving so fast to set up for the WOD I didn't get a chance to play with them a bit before starting.  That being said, using the band was fine and probably helped me better understand how to move OUT of the pistol - which is the hardest part for me. I have the strength, just lose my balance towards the end.  After the WOD, I tried a few just balancing against the wall - and thats what I should have done for the WOD. It was more challenging but more like an actual pistol and I didn't have trouble getting up (and that's post-workout!).  Then I tried a few with no assistance.  Squatting on the left leg was not pretty :)  The right leg, I got up once!!  I think it really helps to lean forward - trying to keep my chest up and get up balanced is not possible for me right now.  Sooo, yeah! That's exciting and I liked this WOD. Moved fast.

Fuzzy Math.

WOD
Back Squat
3-3-3-3-3
Then for time*:
40 Snatch
40 OHS
40 Power Clean
40 Push Press
*One Kettlebell (1.5/1). Divide amongst arms as much as necessary.

RESULTS

155# back squat

20#, 8:25

ANALYSIS

Thanks to my inability to count, I actually got155# up for the back squat. I thought it was 150# ... either way, it was a piece of cake weight-wise for a 3 rep back squat. I definitely could have gone heavier but we were working the threesome rotation on our rack and ran out of time. No worries; I got the work done.

The WOD was ok.  Lots of squatting. I always find my footwork to be be weird when we use dumbbells for lifting movements.  But with 40 reps a pop, I got comfortable around rep 20. Think I should have challenged myself with 25 or 30#.  That seems to be my theme for the week ...

Layne, Billie and I - oh and Robin joined us! - completed our 100 sit-ups for time. I improved! A lot!! down to 3:19.  Still working to get that below 3 minutes.  Pull-ups were ok. I strung two together easily and then kinda puttered out.  Still working my way to stringing 5... I have faith its gonna happen soon. Was also able to do my one strict pull-up still. Thats kinda cool and makes me feel really strong while I am doing it. I can feel my (HUGE!) muscles working ;)

Today was a great day for a workout.

WOD
Max Box Jump
THEN
5 Rounds:
6 Push Jerks (135/95)
6 Ring Dips
6 Box Jumps (75%)

RESULTS

31" box jump

65#, red band, 24"box+25lb weight

5:37 or 5:17 can't remember :)

ANALYSIS

Box jumps were fun, although I am still a little gun shy on the actual jump. My cycling is getting really good, which makes me happy :)  I probably could have gone heavier on the push jerk but wanted to be speedy and finish around 5min mark, which I did.  Ring dips were comfortable on the red band. In fact, I tried to do a dip sans band - yeah, not quite ready for that... but with some practice I will get there. It wasn't a complete failure to push up; I was just about 1/2way.

Post WOD Billie, Layne and I did 100 butterfly sit-ups for time (3:35) and practiced pull-ups.  We are trying a new thing to build capacity (us three ladies!) - after every WOD we cycle pull-ups adding one PU to the cycle each day.  So we started the cycle at 2 today, which we all did comfortably.  Wednesday we will attempt to do three, Thursday four and so forth.  If you fail at a number, stay at that number until you get it.  The goal is to get to 10 cycled pull-ups by mid-April.  I felt so comfortable and strong with the pull-up today, and even threw out a strict pull-up. I find I have a lot more power without the band - I think I get a larger range of motion in my hips/with my kip.

District Crippler indeed.

WOD
Jerk
1-1-1-1-1-1
THEN ...
“District Crippler”
30 Deadlifts (1.5xBW)
Run 1 Mile

RESULTS

115# jerk (I think, might have been 110)

#125; 10:10

ANALYSIS

I enjoy this WOD even though I loathe running ... it actually feels good to run after the deadlifts - which probably means I am not running fast enough.  Andrew said this should be completed under 10mins and my back was still sore from last weeks deadlift max SO I scaled the DL weight.  In hindsight, I should have gone a little heavier. I did 25 DLs and then 5 - so basically unbroken.  I think I could have gone to 145 or 155# and not have lost that much time.  Oh well.   

LOVE LOVE LOVE the guys that sit out on the parking lot wall on the street behind DCF. They are always so encouraging and honestly, the only reason I bust my ass up that street!  Always so thankful for those guys on these running WOD days :)

They're break-dance fighting!

WOD

“I think I have the Black Lung”
21-15-9:
Box Jumps (24/20)
Burpees
Med Ball Cleans (20/16)

RESULTS

Rx'd, 11:42

ANALYSIS

The best part of this WOD (besides being named after one of my all-time favorite movies!!) was the warm-up. Instead of lifting we did volume training pull-ups (ie. as many pull-ups as you can without struggling on the minute for 12 minutes). I was pacing about 4-6 pull-ups/minute towards the end.  I really enjoyed this and think its something I will try to work into every workout, before/after, for the next few weeks to see how it helps.

I was super sore in my legs from Mondays WOD, and somewhat sore in my lower back from Tuesdays deadlifts, so I knew this WOD was going to be a challenge. I am really close to being able to cycle box jumps on 20" which is AH-mazing.  Med cleans were fine, more a pain in the quads than anything else. Then there are burpees...OH BURPEES! :( They slow me down every time. I just couldn't get into a fast rhythm and thats where I lost time.  All in all, happy with this score, though would have liked to be under 10mins. 

Last night was one of those nights were I was so sore I couldn't really sleep. I feel much better today after an intense massage on my back and legs from S. He's a real sweetheart for taking care of me in all my whiny glory!    

Death by anything is awesome!

WODDeadlift
1-1-1-1-1-1-1
Then ...
Death by Thrusters (135/95)

RESULTS

235# deadlift; 65# WOD 10 rounds+8reps

ANALYSIS

I went into the deadlift work knowing that I wasn't going to PR today - I haven't completed a deadlift, in a WOD or max rep, since November.  Its just been timing.  My max in November was 235# and I leveled out today at 235#.  Not bad.  I could have gotten 240# up but didn't have time to try. I failed at 245#  Couldn't get past that sticky zone.  So let's see where that number goes in 45 days. I *heart* deadlifts almost as much as squats :)

I wasn't sure how to scale this WOD so went with rx'd Fran.  The first few thrusters felt weird on my right shoulder, but then got better.  Or rather, I was throwing the weight up more vs. pushing.  I was the second to last to finish, which made me happy. I wish I pushed through that last set - I could have done it, and not just saying that in post-WOD bliss...  The person that beat me was lifting 20lbs less, so I am pleased ;)

Running is to good as weather is to warm.

Not sure I did that right ... point being, it was the perfect day to be running outside. I can't wait for the garage doors to be open again!

WOD
Push Press 3-3-3-3-3
Then...
“Helen”
3 Rounds:
400m Run
21 KB Swings (24/16kg)
12 Pullups

RESULTS

115# for push; 13:30 (25# and red band)

ANALYSIS
I was very pleased with my three reps at 115# for push press. I could have gone higher (at least for two reps ;) but we were running out of time and three reps aren't supposed to be for maxing ... but I was feeling the lifting today.  The WOD... I should have done the 16 kettle.  I did all swings unbroken and fast... it was too light. The pull-ups were fine.  The run killed my time. Shocker.  Fun WOD today.

"So, how did that feel?"

"Like a fight gone bad!"

WOD

FGB  Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
Rest 1 minute
RESULTS
Rx'd. 201


ANALYSIS
Figuring that its the first time I have done FGB and having just walked off about 4 hours sleep after a cross country flight - I'll take it!  I went in wanting to break 300 but after having my ass handed to me (literally, since the day before I scarfed on at least 3 doughnuts and a cuban!), I was pleased with 201.  I thought I rocked every movement EXCEPT the box jumps. I just couldn't cycle through and after the first round was getting about 12.  Also, I started with ROW. Probably not the best idea, but we had a full house so we had to stagger.  I didn't realize that row was supposed to be the rest (according to Christy, no matter how hard you row its not enough time to do damage on points, but enough to kill your lung capacity - row light and make up reps faster during the other movements).  So I blew my first row bringing in 34 calories - yeah, should have been more like 12-15.  


This WOD was the kick-off to the spring paleo challenge so I will be doing it again in 50 days. Looking fwd to seeing a difference in score, especially since I am not travelling in between then and now and will actually have some consistency (ie. at least 4 days/week) in getting to the gym.  Also, not participating (ie. paying) formally in paleo challenge, but am trying to do a 50 day cleanse.  Sooo, we'll see how that goes - oh, and exceptions when baking for OOB, like tonight.  I am making fig newtons!

Run Jenny Run!

WOD
Clean
2-2-2-2-2-2
Then...
4 Rounds:
400m Run
50 Air Squats

RESULTS

75#, 15:39

ANALYSIS

I had the most beautiful clean today. Technique was perfect, absolutely perfect. Great extension.  And it felt wonderful - and different.  I was so freaking happy! I did a happy dance. Again, not trying for max 2 rep, just playing around with technique and comfortable weight.

Running WODs are never my thing. This was fine.  My lower back is starting to get sore which is an unexpected side effect.  Air squats were good but I need to stay off my toes (tired = toes).  Glad I got to sneak out again today to move a little bit :)

It burns burns burns!!

WOD
Split Jerk
3-3-3-3-3
Then
4 Rounds:
5 Clean & Jerks (185/135)
10 Burpee-Handstand Pushups

RESULTS

85#

14:46 85#, 15# man-makers

ANALYSIS

Working on technique, getting better about getting under the bar.  I enjoy these technique days - lighter weight and really pushing myself to nail the smaller details.  Specifically, trying to focus on planting my front foot - not landing on my toes.  This WOD was a ball buster. Halfway through, dying to stop but couldn't. This reminded me of the marathon where walking hurt more than running - I knew if I stopped I wouldn't be to start back up.  As soon as I stopped, the burn set in. Man-makers... DAMN. Nasty sub for handstand push-ups.

So we kick, push, kick, push, coasssst - and that's the way we roll ...

WOD
Press
1-1-1-1-1-1-1
Then ...
5 Rounds:
1 Press 90% of 1 RM
2 Strict Pull Up
1 Press 90% of 1 RM
4 Strict Pull Ups

RESULTS

80# press, tried 85# twice and almost made it... but no dice!

7:40  65#press and blue band strict pull-ups (first round red band) 

ANALYSIS

The press was good. I was excited to get 80# up with no problem really... definitely stalled at 85#.  I have gotten 85# up once before but think it was a lifting fluke. It hasn't happened since! :) I continue to be frustrated with using the blue band for strict pull-ups.  I really wanted to use the red band the whole way through but I couldn't get up after the first round.  I registered for my Crossfit Cert 1 in Chicago today (May 7-8) and am determined to be band free by then (at least with kipping!!). Those strict pull-ups are so damn challenging and I am SORE today (in all the appropriate "butterfly" areas).  The 65# press felt really light... 

Sad to miss today's deadlift and back squat WOD :( BUT happy that I have more downtime during the day then I thought this week (Board meeting, blah!) so I can get a workout in Friday and Saturday afternoons.  I am in good spirits :)

The FUN WOD (and hard WOD!)

WOD
Max Weighted Strict Pullup
1-1-1-1-1-1
Then.

15 Minutes AMRAP:
30 Double Unders
7 Squat Cleans (95/65)

RESULTS

#25 negative pull-ups

65# 7 rounds + 5cleans

ANALYSIS

Since I can't do a strict pull-up without the band, Andrew had me working on the negative.  It was pretty funny when I reached my max - you just kinda go straight down off the bar :) I was able to do 3 second holds  on my way down with 25# and a 1/2 and 1/2 grip.  When I tried both hands griping outward, no such luck!

My double unders were pretty damn good for not doing a WOD with du's in a month+.  I had fun with this workout.  As soon as you start you are winded and it doesn't stop until you stop moving. I was really proud that I cycled through 7 squat cleans without a rest almost every round. I also got my ass on the bar and completed 5 squat cleans with time running out... I don't usually do that.  All in all, fun and I felt good about myself afterwards. YEAH!

Dear Crossfit ...

Dear Crossfit, I get that not every day (in fact most days) is going to be a PR and I am not the fastest and strongest in my class  BUT I really really want one day where I leave the box feeling accomplished and good about my workout.  I haven't felt that in a couple weeks now and its starting to hurt my feelings.  A girl needs reassurance every once and while you know??  While I feel like you are emotionally abusing me right now, I think we can still salvage the relationship.  Let's work it out on Saturday morning. xoxo Jennifer

WOD
Max Broad Jump

50 Strict pullups*
*At the top of every minute, do 10 wallball shots
12 Minute time-cap

RESULTS

jump: 72 inches

42 pull-ups (green band, first 7 pu blue band), 12# ball, boy line  

(I thought I had only gotten 38 PUs but realize I was counted down not up)

ANALYSIS

Broad jump was fun and I was very happy to get 6 feet!!  For my short little legs thats just awesome.  I have never done the broad jump in a measured capacity before ... good fun.  Of course the daddy long legs in our group were jumping two lengths of my body. SUPER impressive.

The WOD is getting in my brain and its fucking up my performance.  After the first round, every 6 or so wall ball, it would skim the wall and I would have to stop. Ridiculous and frustrating. And I had every intention of staying on that blue band as long as I could, and actually I could have gone longer but something in my brain just says stop and downgrade.  I took two one minute breaks during this WOD - thems the rules! - and almost finished in the 12 min cap.  I know we aren't supposed to compare ourselves to other athletes but it gets SO discouraging when I see people that started after me going faster than me!  I need to figure out how to channel that into motivation because right now it just pisses me off and then I get ... frustrated.  Shocker.

BTW I know I need to change my attitude and I know I have come a long way and that I am working hard and I am strong ... but sometimes I just need a WOD where I feel like I really kicked ass.  I haven't felt that way in a while and am missing it.  So for now, I think I can, I think I can, I think I can .. :)

You know it's hard when the thruster is your rest!

WOD

Snatch
2-2-2-2-2-2-2-2

400m Farmer’s Carry (50lb/35lb)
Every 10m do 1 Thruster.

RESULTS

55-65-75 on out ...

25# 11:28 (I didn't look at my time, but Billie says this is where I fell out...)

ANALYSIS

I really wanted to use this snatch time to work on my form so I stayed at a comfortable 75 for 6 of the 8 lifts.  Still having problems opening my hips and getting under the bar and I am pretty sure I have moved into over-analyzing mode.  Sigh... the one thing I am confident that I do really well is stay active in the bottom of my squat - legs and shoulders. So there's that :)

Farmers Carry. So hard.  Its quite frustrating bc the muscles are working, but the hands/grip won't. I just couldn't hold on more than 1-1/2 or two rounds towards the end.  I wimped out and didn't do the burpees every time I dropped the weights - that would have added another 4mins or so to my time I think.  But its hard to opt in when things are optional - and maybe thats what divides me from the true competitors ;)

The day I made a teenage girl cry.

One of the things about running outside of the box thats tough is that all the people you are passing 1. don't know what kind of pain you have been in and/or are still in and 2.the tourists don't have sidewalk courtesy.  Well, yesterday, during the Farmers Carry Round 2 (living high in pain city btw) I ran into a gaggle of HS girls visiting from somewhere. I saw them laugh and NOT move out of the way for the person in front of me and then laugh and NOT move out of the way for me. And without thinking, I just screamed "Get out of the f*cking way!! Its not that hard for f*cks sake!"  Oye.  On my way back I saw the girl crying and her Mom instructing the group of 6 girls to move before I hurt them. Double OYE!  I did feel bad, but I have let that go. Maybe they have learned how to walk on sidewalks in the city? ;) LOL

WOD
Max Pullups.

“Get a Grip”
3 Rounds:
2 Rope Climbs
20 Hang Power Cleans 75/55
200m Farmers Carry
(50/30)

RESULTS

PUs: BB, 14

16:34 (Round 1: rx'd; Round 2 and 3: 15 pull-ups, 10# FC)

ANALYSIS

I was really nervous to do this RX'd. I don't feel 100% confident with my rope climbing abilities especially when maxing my grip out during the rest of the WOD.  The 35# farmers carry stripped me of that little bit of confidence. I had to stop FOUR TIMES on the first round to rest the weight and when I got on the bar for the pull-ups (which btw I should have stuck with rope climb - it would have been easier I think!!), I couldn't grip the bar. In fact, I got on the bar to do a pull-up and when I attempted to pull-up I fell off the bar.  Yeah.  So I downgraded to 10# weights for farmers carry with Andrew's blessing and zipped through the remaining round(s).  

The second piece to this, I had no heart in working out today - and it made a difference.  We found out Isis was in acute kidney failure that morning and with everything else going on last week, that news zapped all passion from my body. But I needed to get out of the house and focus on something else... I am proud of myself for being at the box and completing the work (at any level).  I am looking forward to a 4x/week week this week! :)

Elizabeth welcomes me into the weekend ...

WOD
Clean
3-3-3-3-3

“Elizabeth”
21-15-9:
Clean (135/95)
Ring Dips

RESULTS
Clean 95#

8:35 (55#, BB)

ANALYSIS
Totally jacking up my clean today.  I was doing a hybrid clean and snatch - pulling with my arms way too early and bouncing the weight in the wrong pocket. Frustrating.  But I don't look at 3x and 5x as max efforts - more like lots of lift practice at a comfortable weight.  

Also still scaling... only second WOD back.  The clean weight was fine; the ring dips got hard towards the end. I have definitely lost some muscle power :(  For the next month I should be back to my 4x/week schedule and I look forward to seeing old numbers by end of March.  I commented tonight, wouldn't it be wonderful if we could work real hard, take a long break, and then come back at the same level?!  Trying not to let it get me down... I am still doing hard work after all :)

Goal for March - get to the point where I can complete a bandless pull-up WOD (inspired by Ms. Edmonds!)

Watch out for that first step ... It's a doozy!

WOD
Strict Press
3-3-3-3-3

10-20-30-20-10:
Weighted Lunges (95/65)
Box Jumps (24″/20″)

RESULTS
Press 65#

9:25 (45#lunges, small box plus 45# weight)

ANALYSIS

First WOD back at full capacity in two weeks - I don't count last Saturday since I was basically hallucinating the entire time ;)  And I guess this wasn't full capacity weight-wise but definitely lung-wise.  I am glad I scaled it so much because I am sore (in the core of the butt!!) today but not immobile.  I am also feeling really weak in regards to weight lifting.  I recognize its been about a month with only sporadic lifts but still a disappointment. I am looking forward to getting back on my weekly schedule.

Missed Posting...

WOD
Jerk
1-1-1-1-1-1-1

60/50/40/30/20/10 second intervals of:
Jumping Pullups
Air Squats
Rest

RESULTS
Split jerk 110#  

245 reps (maybe a few more, maybe a few less but around there)

ANALYSIS

First WOD after being out sick for a week. Majorly scaled, couldn't breathe or lift really at all and left me super light headed.  Probably should have held off on working out last weekend ;)

Deep burn, feel so good.

NOT! Ok, it does feel good afterwards but during DAMN. My quads were/are burning. Also, it's really hard to drive a stick shift after a weighted, high rep squat WOD. LOL

WOD
Strict Press
5-5-5-5-5
Then...

3 minutes max Squats at 225/135
3 minutes Rest
2 minutes max squats at 135/95
2 minutes rest
1 minute max squats at 65/45
1 minute rest
30 seconds max air squats

RESULTS

45-55-65 (F@5)-65 (f@5)

#115: 26 reps

#65: 38

#45: 26

Air squats: 24

ANALYSIS

The strict press is the most frustrating lift...  I feel weak and all I want to do is dip and drive!  In any case, I could have gotten that 5th rep up but both times I used my rebound bounce (wisely) to get each rep up and then paused at the bottom before my 5th rep.  The pause is killer.  Not sure why I did that twice, since I saw the affect after the first set of 65. Oh well.

Squats were hard but fun. The first 10 of each set were easy and then all of a sudden the reps became stickyyyyy.  My quads are still burning - whether straight or bent.  Tomorrow should be awesome.  I love squats.