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.

Memorial Day Murph. What an honor to complete this WOD...

WOD
“Murph”
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Pullups, Pushups, and Squats can be partitioned anyway. If you have a 20# vest and boot, wear them.

RESULTS

69:19, red band

ANALYSIS

It was an honor to do this WOD. First mile, check.  Halfway through exercises, check. Then muscle exhaustion started setting in... finished up, at the encouragement and number tracking of my very special BF, and then onto the last mile run. Legs just wouldn't move - that was the hardest part. Pat ran the last quarter mile with me, and Shawn ran me in.  I am so proud of myself for finishing it!!  And thankful for some very special WOD buddies today :)  awesome way to honor the military..

Drop-in at Crossfit Verve (Denver)

Finally made time to do a drop-in and 200% worth-it. Awesome people and coaches - will definitely do it again!


WOD
Badger
3 Rounds: 30 squat cleans, 30 pull-ups, 800 meter run


RESULTS
red band, 40-ish# sand bag
35 and some minutes


ANALYSIS
So this was awesome. We worked on pull-ups before the WOD and I cycled 5 pull-ups in THREE SETS! That was cool... I was just really getting the push-away from the top piece - thanks Christy!!  Loved loved loved working with sand bags. I had never done that before, and they ran out of dumbbells so they put me with a lovely lady that was an amazing athlete and we sand-bagged the WOD.  Tough work, but again really fun.  The run was my killer... the pull-ups were actually ok.  Hard to catch a breathe in Denver but really glad I took time out to workout and meet some awesome folks.

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 :)

This was for Pat.

WOD

“Tillman”
7 Rounds:
7 Deadlifts 315/255
200m Sprint
15 Pullups
Rest 45 seconds

RESULTS

155# DL, red band, 25:30

ANALYSIS

I was tired, didn't want to run in the rain, and was the last one to finish by 4 minutes. There were several reasons I did not want to go to DCF and several reasons that made me want to stop or lower my reps throughout... but the most important one got me there and kept me going - Pat Tillman.  I know a lot folks think he gets recognition because of celebrity media and football - I think he was a phenomenal and rare human being. There are very few people that would walk away from millions of dollars to first, stay loyal to the initial team that believed in him, and then second to fight for his country and when he thought that wasn't right, to stay the course and fulfill a commitment.  Maybe not right, but extraordinary.

In regards to my time and capacity, the pull-ups killed me. Again, no cycling on the band. I essentially completed 105 dead hang pull-ups. F. That.  I also really, REALLY, missed my 6pm partners in crime. It just isn't the same without them.

District Crippler indeed.

WOD
Jerk
1-1-1-1-1-1
THEN ...
“District Crippler”
30 Deadlifts (1.5xBW)
Run 1 Mile

RESULTS

115# jerk (I think, might have been 110)

#125; 10:10

ANALYSIS

I enjoy this WOD even though I loathe running ... it actually feels good to run after the deadlifts - which probably means I am not running fast enough.  Andrew said this should be completed under 10mins and my back was still sore from last weeks deadlift max SO I scaled the DL weight.  In hindsight, I should have gone a little heavier. I did 25 DLs and then 5 - so basically unbroken.  I think I could have gone to 145 or 155# and not have lost that much time.  Oh well.   

LOVE LOVE LOVE the guys that sit out on the parking lot wall on the street behind DCF. They are always so encouraging and honestly, the only reason I bust my ass up that street!  Always so thankful for those guys on these running WOD days :)

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.

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 :)

two times the charm??

So today I was disappointed to not be able to do the WOD (Air Force WOD - awesome!!) but excited to do my first Paleo Challenge make-up WOD.  Per yesterday's blog I am making up from not being able to participate last week. DRUM ROLL ....  and yes!  ME!!  I am pleased with my results - especially considering out of the 4 weeks I was probably only working out and eating paleo about 65% time.  I will repeat these WODs again in two months so I have a three month, 85% Paleo (wink!) benchmark.

WOD

5 Rounds:

Run 400 meters

30 air squats 

RESULTS

15:14 (previous time 17:48)

ANALYSIS

I really wanted to break 15 minutes on this WOD but realistically I knew any time under 16mins would be great for me.  I felt totally on my game and pushed through the run MUCH more than I did the first go round.  I love squats, so felt comfortable keeping pace there. It helped that each time I entered the box I gave myself a 3 minute mark to get out before (ie. first round out before 3mins, second round out bf 6mins, third out bf 9mins, etc. for 5 mins - if I kept this pace I would finish in 15mins).  So next time, if I can get a bit faster during the run (which I know will come as I continue to shed lbs) I know I can do this in under 14 minutes.  I finished my first run shockingly well under 2 minutes.  Impressive!  Funny enough I almost didn't re-do these WODs or send before/after pictures because I thought there was no chance in HELL that I would win.  But ... I think I might actually have a slim chance! LOL :)

Need more sleep!

So last night I settled down on the couch around 11pm, in an attempt to stay up and watch an episode of The Wire with the BF... well, really just to spend more time with the BF.  Didn't last too long - I was asleep within 5 minutes of the episode!  And while I love sleeping on the couch (I do! I do!) being woken up 45 minutes later, having to go through the bedtime routine, and then fall back asleep is not a pleasant experience - for me or the BF.  That being said, I don't feel like I got enough sleep, was cranky when I woke up this morning ... and well, ok maybe some of this is my Paleo transition sooo.... yeah.

I was proud of myself this morning - I ate non-breakfast food for breakfast!  It felt like brunch food actually - leftover grilled salmon on a bed of arugula with balsamic, olive oil, and salt and pepper seasoning.  Tasty and filling.  I opted for this this morning after I realized I had no eggs (and had already cracked open two bananas for pancakes!).  Pancake review coming down tomorrow morning I promise!

WOD

5 Rounds:

Run 400 meters

30 air squats

RESULTS

17:48 (I think. It might have been 17:58)

ANALYSIS

So, I was dreading this WOD all day.  While I love me some LONG distance running, 400 meter runs, after 30 air squats, doesn't get me going.  But crossfit, after all, is about punishing your weakness - so the running WODs, those are the ones I absolutely have to do.  I wanted to finish around 15 minutes, so two+ minutes off isn't too bad.  My goal, post-Paleo Challenge, is to complete this WOD in sub 15.  Andrew thinks I can do it - he always believes in me a little bit more than I do with these workouts!  And that's very encouraging :)

Something to note, I commented to Kristin that my lower back was sore from the deadlifts yesterday BUT not as sore as the last time I deadlifted 200+.  I think the fish oil might be working - or my mind is playing nice tricks on me :)  Either way, I like it. Looking forward to my last workout before a rest day (yeah Friday = rest day AND Paleo potluck!) - pull-ups and push-ups I think.  I love those WODs but for maximum performance need a relaxed lower back.  I will attempt to achieve this by going to bed in the next 15 minutes!  Sweet dreams...