August 15 2012

10min AMRAP

6 burpees

9KB Swings (16kg)

12 wall ball (12#, 9")

6 rounds + 15 reps

MAKE-UP: 3 min Double Unders: 80

Food

Morning: 1/2 dinner portion of chopped salad (no cheese)

Afternoon: mexican w/JJ sooo one margarita, fried plantains, guacamole .. probably two handfuls of chips. And ok, just because I am trying to be honest here, I did have a child's size gelato too! Two small scoops, I sweat that's it!! LOL I tried really hard :)

Dinner: Everyday Paleo Butter Chicken

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.

It's a start!

WOD
Push Jerk
3-3-3-3-3
THEN...
21-15-9:
Wall Ball
Burpee Pullups

RESULTS

105# push jerk

15-10-5, the rest Rx'd @ 14# ball to top line, kipping pull-ups  11:44

ANALYSIS

I did not go to failure on push jerk but did repeat 105# a couple times to work on form.  I need to squat lower.. which might help me get under the bar and ultimately engage my quads and abs more. Felt back twitches mid-reps, and Christy agreed it was due to my not engaging my q/a's enough.

HOLY SHIT!!!!!  I did my first WOD with no band pull-ups. Even though I did scale the reps and technically they were supposed to be jumping pull-ups... I did 30 no band kipping pull-ups!!! It took me a while..but I did it. I am so proud of myself.

In regards to WB, I tried my hardest to get above that second line. It wasn't always and sometimes didn't hit the wall, but most of the time it was and did.  That was HARD.  Burpees were the rest which is still a mind-trip for me.  And I was definitely having to give myself an extra pull right below the bar for the PUs.  

This was really hard work, and I am not going to lie, I definitely noticed I was the last one on the bar.. ego check.  But yeah, SO freakin' proud of myself tonight. In the words of a very smart and pretty blonde: "ME!"

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.

Dear Crossfit ...

Dear Crossfit, I get that not every day (in fact most days) is going to be a PR and I am not the fastest and strongest in my class  BUT I really really want one day where I leave the box feeling accomplished and good about my workout.  I haven't felt that in a couple weeks now and its starting to hurt my feelings.  A girl needs reassurance every once and while you know??  While I feel like you are emotionally abusing me right now, I think we can still salvage the relationship.  Let's work it out on Saturday morning. xoxo Jennifer

WOD
Max Broad Jump

50 Strict pullups*
*At the top of every minute, do 10 wallball shots
12 Minute time-cap

RESULTS

jump: 72 inches

42 pull-ups (green band, first 7 pu blue band), 12# ball, boy line  

(I thought I had only gotten 38 PUs but realize I was counted down not up)

ANALYSIS

Broad jump was fun and I was very happy to get 6 feet!!  For my short little legs thats just awesome.  I have never done the broad jump in a measured capacity before ... good fun.  Of course the daddy long legs in our group were jumping two lengths of my body. SUPER impressive.

The WOD is getting in my brain and its fucking up my performance.  After the first round, every 6 or so wall ball, it would skim the wall and I would have to stop. Ridiculous and frustrating. And I had every intention of staying on that blue band as long as I could, and actually I could have gone longer but something in my brain just says stop and downgrade.  I took two one minute breaks during this WOD - thems the rules! - and almost finished in the 12 min cap.  I know we aren't supposed to compare ourselves to other athletes but it gets SO discouraging when I see people that started after me going faster than me!  I need to figure out how to channel that into motivation because right now it just pisses me off and then I get ... frustrated.  Shocker.

BTW I know I need to change my attitude and I know I have come a long way and that I am working hard and I am strong ... but sometimes I just need a WOD where I feel like I really kicked ass.  I haven't felt that way in a while and am missing it.  So for now, I think I can, I think I can, I think I can .. :)

Oh wall ball, how I (hate) love you.

WOD
40 Wall Balls
20 Burpee-Pullups
30 Wall Balls
15 Burpee-Pullups
20 Wall Balls
10 Burpee-Pullups
10 Wall Balls
5 Burpee-Pullups


RESULTS
12# WB; low box jump/pull-up
17:32


ANALYSIS
This was "stamina" hard - WB kills my breathing every time. Thank you to each person standing behind me reminding me to pick up the ball, keep moving, put my hands on the bar, etc.  I couldn't have finished without that today.  


Decided today: Goal for Feb: 5 kipping pull-ups in a row :)

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!

Oh, there you are, Albus..."

New Years goal #1: stay consistent with my tracking of xfit WODs.  I need them to prove to myself that I am indeed improving and its nice to write it down (to celebrate a success, or be honest about a not-so-hot day).  Just be aware that some of the analysis', as I attempt to do this on a daily basis, might be quite short and movements un-linked.  
So, starting with today:
WOD
3 sets of max strict Ring Dips

12min AMRAP:
5 Power Cleans (155/115)
10 Wall Balls

RESULTS

red band: 14, 10, 8

Cleans @ 85# / 8lb ball to top line: 7 rounds +1 clean

ANALYSIS

I wasn't feeling it today. I was sore from Randy yesterday in my biceps - which apparently means I was powering up the weight instead of actually snatching it (this is not surprising - the more exhausted I get during a wod the more "loose" my form).  I also think being back in the office has left me a bit tired and my hips tight!  In any case, my clean wasn't jiving as much as I would have liked but I am happy with this amount of reps.  ALL my wall balls were unbroken sets of 10, of which I am really proud.  Wall ball is not my forte and I was winded after the first set.  Actually, a theme I am sensing here is that is often my cardio that fails first, not my muscles.  Girl gotta hit the road for some speed training to help with that.

Paleo eating is going well. I am really enjoying cooking - and loving using almond flour (now that I found affordable almond flour!).  AND proof is in the pudding... the past few times I have allowed myself a serious cheat (beyond a glass of wine or slices of cheese) my body gets nasty sick.  I think it's trying to send me a message ;)  NO MORE CRAP IN THE BODY!  And I am enjoying following that for now.