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!

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.

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 :)

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 ;)

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.

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!    

"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!

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.

WODing with Adam!

So yesterday I attended the 7pm, 100 level class so Adam could come along.  It was a nice opportunity to work on my clean form and the WOD was still (as always) challenging :)  I think/hope Adam had as much fun as I did - I love sharing the kool-aid!  Because it was a 100 level class the WOD was scaled... and here it is:


WOD
5 Rounds:
10 med ball cleans
10 reverse burpees (my new favorite exercise :)
20 box jumps


RESULTS
12# med ball; short box 
14mins ... and some seconds, maybe 12??


ANALYSIS
The med ball cleans were super easy and I freakin' LOVE reverse burpees. I continue to loathe box jumps but was proud of myself for actually cycling through! I did one set of 20 without even stopping!!  Thats new for me. I focused on jumping up and that really helped (vs. jumping out)  Funny story, in the first round I was super confident, rocked through the cleans and burpees with no break then walked up to the box and jumped.. or so I thought I did. My legs didn't move, the quads were firmly staying put and I just tumbled right over the box.  Hilarious.  I tend to forget that sometimes just telling your legs to move isn't enough ;)

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

Chasing the Dragon

Quick note of celebration as I did not blog after Saturday's WOD.  At the end of the workout- which was really fun and kick-ass btw - I decided to try some pull-ups... without the band!  First pull-up = jumping from 45 lb plate on the ground, under the bar.  Second and third pull-ups = kipping and pull.  I haven't been this proud of myself in a long time!!  Really just grinning ear to ear.  I worked so hard and earned every bit of those pull-ups.  In the words of a very smart, blonde legal eagle: ME!!  As for the WOD, it included 5 rounds, 90 seconds to complete 5 heavy back squats and AMRAP box jumps - I maxed out at 155 on the squat and I believe got between 30 and 35 box jumps each round.

Now onto today:

WOD

Crossfit Total

1 rep max Back Squat, Deadlift and Press (in that order)

RESULTS

Back Squat 170

Deadlift 225

Press 75

Total 470

ANALYSIS

I really enjoyed this WOD.  I missed it last time so I didn't really have a comparison.  I also didn't have a one rep max to use as a base for lifting, but had a couple sets of 3 and sets of 5 to choose from.  All in all, I am very happy with my lifts. I definitely could have gone heavier on the squats but 170 felt heavy and was a clean lift.  The deadlift ... maybe could have gone 5 lbs higher, maybe.  225 was a heavy lift for me.  And the press.  Ahh, the sweet press.  After the squat and deadlift I was feeling so strong.  Leave it up to the press to remind me of my weaknesses!  Such a humbling lift.  I joked that I could have lifted 77.5, but was really only partially joking.  I couldn't get 80 lbs above my eyes. 

I look forward to looking back on this benchmark WOD after 30 days on a Paleo diet.  Better see a difference or else! LOL :)