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!).

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 ...

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.

Crossfit Games Open WOD 1

WOD
Clean 1-1-1-1-1-1-1
THEN...
10 Minutes AMRAP:
30 Double Unders
15 Snatches

RESULTS

110# clean

20DUs, 55# bar; 4 rounds +10DUs

ANALYSIS
Ok, I think my counting may have been off on this WOD.  I thought it was 4 rounds, but now am thinking 3... either way, this WOD was an ass-kicker. I was going to complain about being three days on, really really sore from yesterday, but in reality the snatches really f*ck with your ability to move your arms for the DUs regardless of whatever other factors one has going on.  Surprisingly so.  In any case, I was off today and couldn't string more than 5 DUs at any given moment which just frustrated the hell out of me and made them that much more impossible.

Clean felt good, though lower back and quads are still tight from yesterday and I felt it every time I lifted. I was focusing on my extension and I think my form was better for it. Definitely feeling more comfortable with the lift.  Got 110 up smoothly.  I am however doing a new thing where I just sit in the bottom of my squat (with the weight) re-adjusting (ahem, getting my elbows up) before I stand.  Very interesting. Its almost as if I am thinking about whether to toss the weight or actually get up. LOL!  Lucky for me I have a fantastically strong squat and sitting on 110 is fine.  As I get heavier though I will need to get over this new little tick! :)

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 :)

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!)

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 ;)