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.

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.

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.

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.

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 ;)

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!

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

... And I'm feelin' good.

WOD
8 Minute AMRAP:
8 Push Press
8 High Hang Squat Clean
8 Burpees
Rest 3 minutes…

4 Minute AMRAP:
4 Push Press +25% starting weight
4 High Hang Clean +25% starting weight
Rest 3 minutes…

2 Minute AMRAP:
Clean and Jerk +50% starting weight

RESULTS
first AMRAP: 65lbs, 4 rounds (I think?)
second AMRAP: 75lbs, 4 rounds +4 press
third AMRAP: 85lbs, 10 rounds +clean (no jerk)

ANALYSIS
I was dreading this WOD. In my head it just sounded so long - and really hard work. Now that it's done, I like it!! I could have done without the burpees (obviously ;). I had zero speed getting those done after lifting. But I enjoyed working on "getting under the bar" and performed really well the second AMRAP. Solid performance.

In regards Paleo challenge, I am feeling MUCH better today and am hoping moving forward all withdrawal symptoms are gone. Two new food obsessions: balsamic (on everything) and fish for breakfast. Weird, I know but these two flavors have been the source of my cravings this week. So this morning I had a simple egg and salmon scramble along with some crunchy cornichons. Lunch was quick and easy with 1/2 glass of coconut milk (which I am learning to like), portobello mushroom cap stuffed with browned meat, onions and pepper (seasoned with garlic, mustard seed, red pepper flakes and S&P), heirloom tom's drenched in balsamic - amazing. I poured the extra balsamic over what was left of my stuffed mushrooms when I was done. Continued deliciousness.

Heading over to a friend's for dinner tonight and making chicken marsala and warm arugula salad - and maybe the peach pie which I am now obsessed with because its awesome!