Aug 25 2012

WOD 

5min AMRAP: row @2K pace 1189m - this feels (and is when crunching numbers) slower to me than it should have been

rest 5 min

5min AMRAP: 15 box jumps (20'), 20 walking lunges 4 rounds + 5 BJ - Killed the box jumps, very pleased with that and very unusual for me; oddly the lunges were f'ing hard.. difficulty getting my knee all the way to the floor. Typically lunges are my moneymaker :/ But proudly, I just pushed through.

rest 5 min

5min AMRAP: 15 KBS (16kg), 10 DU 4 rounds +1 KB - All KB swings unbroken, nice controlled breathing until last round; DUs were nasty the first two rounds but then I strung together 10 for the remaining 2 rounds. I am pleased with that. CHEST UP!

August 17 2012

2 rounds:

Row 500 meters

rest 90 seconds between rounds

R1: 1:57

R2: 2:00 

Rest 20 minutes and foam roll.

added in hamstring mobility here

5 rounds:

100m sprint

rest as needed.

R1: 17:50

R2: 17:78

R3: 17:22

R4: 18:33 (truck unloading beer and car pulled right in front of me - lame)

R5: 17:28

rested 90 seconds between rounds.

Food

Morning: banana

Afternoon: meat patty (grass-fed obvi ;), about 1/4lb)

Dinner: went to Cava for dinner w/friends. Had one martini and lots of veggie and meat mezze.. thought that was successful :)

I am starting to realize that its most likely my eating timing that's throwing me off right now.. ie. I get up at 6am, head to DCF until 1:30 or 2pm, and don't eat until I get home.. or eat something small like piece of fruit. I need to be more prepared and eat meat patties, egg muffins, etc. in the morning at DCF.

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 :)

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.

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 ...

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.

"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!

Weak Week

WOD
Rack Jerk
3-3-3-3-3

For Time:
1000m Row
75 Wall Balls (20/12)

RESULTS
Jerk 95#

WOD 11:08

ANALYSISI absolutely positively dislike any WODs with Olympic lifts in multiple sets, which require you to reset on your shoulders in between reps.  Honestly, I could have gotten a lot more weight up but bringing it back down on my neck hurt and freaked me out a bit.  This lift was ok; I had my normal challenges of getting under the bar.

This WOD was hard.  We don't row, ever. Mostly bc we only have one rowing machine. Apparently three more have been ordered.  So I feel like I am still perfecting my rowing technique but was pleased that I rowed 1000 meters under four mins.  Shocker after doing that, the wall balls were freaking hard.  I subbed an 8# ball for the 12# but went BOY height instead of the first line (o.k.a. girl height).

I am feeling a bit down this week. It started with the green band on the tail end of those strict pull-ups Monday and carried over into last night's WOD.  My arms are tired, so I am taking today off and hoping to attack fresh tmrw.  Tmrw is also HRC day at DCF - or so I have named it. Joe T, Katherine and Adam are all coming with me. This should be fun!