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!

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 :)

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 :)

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 :)

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.

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!)

FRAN!

January Fran Challenge. I couldn't do my benchmark WOD Saturday, so I was forced to do it this morning at 8am...  just to clarify, I am not a morning athlete (insert whine and cranky pout face here).


WOD
21-15-9
Thrusters, Pull-ups


RESULTS
For the challenge you had to slot into three categories: beginner (25/green), intermediate (45/red), Rx'd
Clearly I went for intermediate since I can NOT do pull-ups at that high reps :)  
7:56


ANALYSIS
So, the thrusters went real fast. I did them all unbroken, which is fab.  The pull-ups KILLED my time. My kip was for shit today.  Maybe due to working out in the morning, maybe to my womanly issues, maybe the headache I was nursing... whatever the reason, doesn't matter. I couldn't string more than 3 together at a time and it slowed me down big time.  Looking back on my last Fran execution, I completed the WOD at 65# using the green band in August, in 9:06. 


Ok, so it's a month long challenge. I need to work on my pull-ups and get down to 6mins for the final WOD in early Feb.

I'm baaaaack! Kinda...

So after much rest last Thursday and a quick trip to San Fran Friday through Sunday, my neck is feeling much better. Its still sore when I move it certain ways - which I have overcome by just not moving in that direction ;) I started back at District yesterday and went in at 8am.  I love working out at 8am because NO ONE shows up, usually.  So I get 1:1 time with my coach and this particular day Andrew let me pick my workout.  The WOD for the group involved overhead squats and I wasn't touching that with a 10 foot pole.  So, we worked on double unders and toes-to-bar.  Yeah, I am taking crazy pills I CHOOSE those exercises.  The good news is that I can string my double unders now!!  YEAH ME!!!  I like to think its my crazy  workout powers, but in reality I think it has a lot to do with my fancy new jump rope (lighter weight) and plain, straight-up, repetitive practice.  Toes to bar was difficult for me because my kip wasn't jiving. And I actually think thats because of the width of our pull-up bars - I just couldn't get a good grip. Andrew tells me the new (and smaller) pull-up bars will be installed by tomorrow. I am looking forward to working on toes-to-bar then (and pull-ups of course).  After practicing my skills, Andrew told me I was doing Annie rx'd and to try to get under 10 minutes.  Well, I did it... just not under 10 minutes :)

WOD
Annie
50 double unders
50 sit-ups
40 double unders
40 sit-ups
30 double unders
30 sit-ups
20 double unders
20 sit-ups
10 double unders
10 sit-ups

Results
17 minutes (I may have been a little under, may have been a little over - can't remember but was within 30 seconds of 17 minutes)

Analysis
It was the double unders that took me forever.  I could string them but once I got tired it was hard - and I got tired fast!  I started the du's by breaking them up in sets of 5 - towards the end of the WOD I was able to bang them out in sets of 8 and 10. I think I was able to do this because I just wanted it done - but knowing that I could do 10 in a row tells me I need to push myself to do it in future WODs!  This was a fun one and a good benchmark for me to do again in a month.  I wish I had gone faster but am so excited I did the WOD rx'd and I was able to string double unders :)

First days back are always the hardest...

So last week was a crap shoot as far as Crossfit and Paleo eating goes ... not only did I have a ton of work (ahem, HRC Fall Board meeting and largest fundraiser of the year) but I had my first allergic reaction to food. Well, we think to food.  I woke up last Monday with horrible hives on the trunk of my body, went to Urgent Care Tues for steroids, woke up Thursday with hives spreading on my hands and feet, and back to Urgent Care Sunday morning for a shot and more pills.  All this with a work schedule to boot!  So, the shot was glorious; Monday was better; Tuesday was best!  So of course, Tuesday I was back at the box!!  Allergist appt to determine allergy TBD - can they really figure out the allergy? Is it really worth the process? hmmm...

Yesterday was ok for my first WOD back in about 10 days. I felt very winded with the box jumps but held my own on weight and push-ups which pleased me.  Today was a bit better - see analysis below :)  This is a met-con kinda week!

WOD

“Mini-Nicole”
10 minute AMRAP:
Max Pullups
200m Run

RESULTS

Blue b, 46 pull-ups total

ANALYSIS

It's not that I have a defeatest attitude, really!  But there is something about max pull-ups that my body just rejects. Honestly, my arms aren't totally dead when I drop off the bar, I know I can do more, I just don't.  Not sure that makes sense to anyone but me!!  I feel like the med-con WODs are getting more manageable - in the sense that I have kinda learned how to push my body through the puking feeling.  BUT with max pull-ups I just can't keep pushing. I can't keep on the bar after 8-10 reps.  And it's quite frustrating actually...  I think it's almost 100% mental so I need to get outside of my head on this one. On a good note, I do feel like my runs are getting quicker and more efficient.  This I appreciate.  Thank you body :)

I am back to eating Paleo after straying with the stress of last week... or a lighter version of it. I am allowing myself to have honey and agave but otherwise am pretty good about no grains or dairy. To be honest, I am kinda nervous to eat both bc of my allergic reaction (though I know its a slim slim chance that either of us are the cause of my itchiness!).  And of course, any excuse I have to consume coconut milk, coconut meat, coconut cream, I WILL!  Its my new obsession.  My body feels good - Crossfit and clean eating suits me (as long as I give myself permission to stray WITHOUT guilt).  And while eating without guilt may seem like a small win, its actually a HUGE win to this food lover. 

Playing catch-up!!

So, it appears I tend to be on-spot with my updates for a month... and then delinquent for a month! LOL  I promise to try harder for consistency here... travel just keeps this lady busy busy.  So here are a couple quick updates for recording purposes (and I am missing the first week in Oct, oops!) and then I will do a real blog and discussion about today's workout.

Sept 16 WOD

“Josh”
21 OHS
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups

Women use 65#

RESULTS

Modified for me to finish in under 20 mins - though I finished well under so wonder if I could have done Rx'd numbers?:

21 OHS, 28 PUs (blue b) / 15 OHS, 14 PUs / 9 OHS, 6 PUs

12:30

Sept 17 WOD

Floor Press
5-5-5-5-5

10min AMRAP:
5 Handstand Pushups
10 Sumo Deadlift High Pulls

Women use 55#

RESULTS 

65, 85, 95 (f@3), 90 (f@5), 90

9 rounds + 4 HDPU

Sept 18 WOD

"Fran"

21-15-9

Thrusters, Pull-ups 65lbs rx'd

RESULTS

65#, green band

9:06

Sept 27 WOD

Front Squat 1-1-1-1-1-1-1

3 sets max pull-ups

RESULTS

85, 105, 125, 135, 145, 155(f), 155 (f)

blue band: 15/12/7

Sept 29 WOD

Push Press
1-1-1-1-1

“Helen”
3 Rounds:
400m Run
21 DB Swings
12 Pullups

RESULTS 

PP: 75, 85, 95, 100, 105 (f)

blue band, 35# 13:48

 

Oct 12 WOD

15 minute AMRAP:
10 Push Presses
10 Box Jumps
10 Pushups

RX'D: Women use 75# for Push Press, 20″ for Box Jumps.

RESULTS

55# push press, 20" Box, push-ups RX'd

7 rounds, 10PP, 9 Box Jumps

Its Monday and I am on staycation!!

So, yes indeed, it has taken me about a month to get back on the horse with blogging (side note: it's so hard to say horse without thinking of Betsy's bachelorette, say it with me: Save a horse, ride a cowboy!).  But after a week of serious illness, followed by a weekend of girl bonding and birthday bbque, I have decided to recommit.  Looking forward (I guess ;) to Angie this afternoon.  A little nervous what she's going to do to my body, but feeling like I can do this at 100 with a green band.  Question is, will I be allowed to do 100?  We shall see.  Also enjoying being able to go to the box at Noon - it gave a me a good chunk of hours this morning to read Where Men Win Glory and slowly wake up :)  I love staycation!!


WOD
"Angie"
100 pull-ups
100 push-ups
100 Sit-ups
100 Squats

RESULTS

I completed half Angie - 50 reps in each set.  I scaled with a blue band and knee push-ups (knpu).  This WOD was completed in 17:22.

ANALYSIS

When I walked into the gym, I was convinced that I was going to complete 100 reps.  After the warm-up Andrew had put a suggested scale for each of us on the board - my scale: 50, blue band, knpu.  There were several thoughts swimming in my head: I can do 100 reps, I can do 50 with full push-ups, what, blue band for the entire WOD?!  So I agreed with Andrew on the scaling and after a few embarrassing "I can'ts" I fell into a rhythm and busted out 50 pull-ups - the last ten being pure muscle-up because my hands were ripped and I couldn't get a good enough grip for a kip.  The push-ups, sit-ups and squats went pretty fast.  All in all, I was happy with the outcome.  I wish I had taped my hands the way I always tape them - today I was trying a new method - because there wasn't muscle fatigue (well, a little ;) with my pull-ups just grip issues with ripped up hands.  I rocked that blue band!!  And look forward to abusing it across the next few months - or it abusing me, HA!

Lesson of the day: "You have to expect things of yourself before you can do them."  -Michael Jordan