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!

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..

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 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... 

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 :)

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.

two times the charm??

So today I was disappointed to not be able to do the WOD (Air Force WOD - awesome!!) but excited to do my first Paleo Challenge make-up WOD.  Per yesterday's blog I am making up from not being able to participate last week. DRUM ROLL ....  and yes!  ME!!  I am pleased with my results - especially considering out of the 4 weeks I was probably only working out and eating paleo about 65% time.  I will repeat these WODs again in two months so I have a three month, 85% Paleo (wink!) benchmark.

WOD

5 Rounds:

Run 400 meters

30 air squats 

RESULTS

15:14 (previous time 17:48)

ANALYSIS

I really wanted to break 15 minutes on this WOD but realistically I knew any time under 16mins would be great for me.  I felt totally on my game and pushed through the run MUCH more than I did the first go round.  I love squats, so felt comfortable keeping pace there. It helped that each time I entered the box I gave myself a 3 minute mark to get out before (ie. first round out before 3mins, second round out bf 6mins, third out bf 9mins, etc. for 5 mins - if I kept this pace I would finish in 15mins).  So next time, if I can get a bit faster during the run (which I know will come as I continue to shed lbs) I know I can do this in under 14 minutes.  I finished my first run shockingly well under 2 minutes.  Impressive!  Funny enough I almost didn't re-do these WODs or send before/after pictures because I thought there was no chance in HELL that I would win.  But ... I think I might actually have a slim chance! LOL :)

Need more sleep!

So last night I settled down on the couch around 11pm, in an attempt to stay up and watch an episode of The Wire with the BF... well, really just to spend more time with the BF.  Didn't last too long - I was asleep within 5 minutes of the episode!  And while I love sleeping on the couch (I do! I do!) being woken up 45 minutes later, having to go through the bedtime routine, and then fall back asleep is not a pleasant experience - for me or the BF.  That being said, I don't feel like I got enough sleep, was cranky when I woke up this morning ... and well, ok maybe some of this is my Paleo transition sooo.... yeah.

I was proud of myself this morning - I ate non-breakfast food for breakfast!  It felt like brunch food actually - leftover grilled salmon on a bed of arugula with balsamic, olive oil, and salt and pepper seasoning.  Tasty and filling.  I opted for this this morning after I realized I had no eggs (and had already cracked open two bananas for pancakes!).  Pancake review coming down tomorrow morning I promise!

WOD

5 Rounds:

Run 400 meters

30 air squats

RESULTS

17:48 (I think. It might have been 17:58)

ANALYSIS

So, I was dreading this WOD all day.  While I love me some LONG distance running, 400 meter runs, after 30 air squats, doesn't get me going.  But crossfit, after all, is about punishing your weakness - so the running WODs, those are the ones I absolutely have to do.  I wanted to finish around 15 minutes, so two+ minutes off isn't too bad.  My goal, post-Paleo Challenge, is to complete this WOD in sub 15.  Andrew thinks I can do it - he always believes in me a little bit more than I do with these workouts!  And that's very encouraging :)

Something to note, I commented to Kristin that my lower back was sore from the deadlifts yesterday BUT not as sore as the last time I deadlifted 200+.  I think the fish oil might be working - or my mind is playing nice tricks on me :)  Either way, I like it. Looking forward to my last workout before a rest day (yeah Friday = rest day AND Paleo potluck!) - pull-ups and push-ups I think.  I love those WODs but for maximum performance need a relaxed lower back.  I will attempt to achieve this by going to bed in the next 15 minutes!  Sweet dreams...