Tuesday, March 31, 2009

WOD 3-31-09

"Lucky 7s"

7 Rounds For Time:

7 Thrusters (35 lbs)
7 Pull-Ups (alternate Gravitron w/ 60 lb assist and "Australian" ring pull-ups with rounds)
200 meter jump-rope

Time: 19:57

Before the workout started I had delusions of a time around 15:00, but after I got going, I was very happy with sub 20:00. The thrusters and jump ropes weren't bad all, although the jump rope was a little awkward at first but once I got the rythym it was pretty smooth. It was the pullups that were the toughest, even with the assist.

On my 7th round before I started the pullups I asked Laura what my time was, I think it was around 17:30. I said "I'm going for under 20" and really focused on that and made it! But I was beat afterwards, it was a great workout. We did a TON of good core stuff to start off with and I am definitely going to be feeling it tomorrow.

In tomorrow night and then its rest day on Thursday - my glutes are already counting down!

Monday, March 30, 2009

WOD 3-30-09

Back Squat:

Front Squat:

I believe it was 5 sets.

I did 121 lbs. for the back squats and 119 lbs. for the front squat.

Not sure if we did the full 5 sets..well I think we did but they were building sets, so 121 and 119 were my max lifts.

My glutes are as sore as I can remember them being in a very long time and I'm sure today's squats won't help! It's a good pain though!

We started off with some dip and pull-up work which was great, working on getting the "kip" down. Really need to improve my grip strength as well.

We shall see what tomorrow brings!

Sunday, March 29, 2009

WOD 3-28-09

4 Rounds:

10 push-ups
Weighted overhead 200 meter run (10 lb. dumbbells)
15 kettlebell swings (30 lb. dumbbell)
50 weighted lunges (10 lb. dumbbells, 25 out/25 back)

My time was right at 25 minutes, we started at 10:32 and I finished at 10:57.

Wow! So much for an easy day of lifting technique! It was a great workout though and I really enjoyed it, that weighted run was one of the toughest things I have done so far. Glutes are definitely feeling the lunges today. There was 6 of us working out so it is great to see Crossfit is catching on!

Off day today and back at it tomorrow. "Fight Gone Bad" was today's WOD on main site...already nervous about tomorrow! I hope we do it though, will be interesting to see my score!

Friday, March 27, 2009

WOD 3-27-09

As many rounds as possible in 20 minutes:

Tire Flips - 50 feet out and then back = 100 ft. total

15 med-ball slams

100 jump ropes

I completed 5 rounds with about ten seconds to spare. But man this was a good one, those tires get heavy. There were two tires, and I did 4 rounds with the lighter tire (still very heavy though!) and one with the heavier tire due to availabilty.

Another great workout. We worked some at the beginning on clean technique, and that will be what we focus on tomorrow as well, lift techniques. It sounds like I missed a great one yesterday with a big time metcon workout.

Shoulders are still feeling it from the heavy press day, triceps too.

Also, tire flips = not a good day to wear white shorts.

Thursday, March 26, 2009

WOD 3-25-09

Shoulder Press: 3 sets of 5

Plus "cookie":
30 lb. dumbbell snatch
200 meter run

Another great workout! It was my first time going to the 6pm workout. We did some great core warm-up exercises with the Swiss balls and Bosu balls, and then it was on to the workout.

I did 65 lbs. for my shoulder presses, and without the help of Laura "guiding" the barbell on my last few reps I don't think I would have been able to get them. The first 2 sets were feeling good but by set number 3 I was really feeling it. Very proud of myself for getting 65 up...75 here I come!
We then moved on to the db snatch which really incorporates the shoulder "shrug" to get that dumbbell moving. 30 lbs. was pretty heavy, but I was able to do them and I can already see 40 lbs. in my near future.

Thankfully today is an off day as my shoulders are super sore and my legs have some lingering soreness from the deadlifts.

Back at it tomorrow morning and Saturday morning at Taylor!

Tuesday, March 24, 2009

WOD 3-24-09



Well, today was my first time doing deadlifts with proper technique and coaching, and I really enjoyed it and learned a lot. It was nice to have a heavy day, and I was sweating just as much as any metcon (metabolic conditioning) day.

I really had no idea of what I could do on the deadlift, because all I have really done before is 135 lbs., and then attempted 225 lbs. and failed miserably, but never really never tried anything in between! Don't ask me what I was thinking.

So, today we did some great warm up stuff for the core, as well as warm ups for technique on the deadlifts.

My heaviest lift was around 155 lbs. I believe...not so great but I know I will get better quickly. I tried a heavier weight (and I am not even sure how heavy it was..around 185-190 maybe?) for several attempts and that bar was just not moving. When it comes to my legs I have never had any confidence..I have never gone very heavy on squats because I just didn't think I could and I have never really truly attempted a heavy deadlift (until today!). I think my legs are actually pretty strong, I just have to fully realize that and use them more!

It is SO great to be working out at Taylor Sport now and have Laura as my trainer. After being a trainer myself the past few years, it is really interesting to be on the other side of the equation. It's also inspiring to see Dr. Taylor working out with impeccable form and to see my fellow Crossfitter Tiffany deadlift 209 like it was nothing. That is where I want to be, and I can see myself getting there quickly.

One more workout tomorrow evening and then I'll take Thursday as a recovery day, then back at it on Friday!

Monday, March 23, 2009

WOD 3-23-09


For time:

150 Wallball shots, 20 pound ball

Post time to comments.

Another great workout at Taylor Sport!

I did this with a 9 lb. ball and shooting for an 8 ft. mark on the wall. As rx'd was 20 lb. ball and a 10 ft. mark.

Time: 7 minutes

I definitely should have used a 12 lb. ball, as I went way too fast through this WOD. Yes 7 minutes is a good time, but not a true read. So I will redo this in the near future with a 12 lb. ball, and shoot for an 8 minute time.

The warm up was great and I really feel that will be key in making me more flexible.

And even though I went a little too light on today's WOD, it was still a great, intense workout and I am definitely feeling it.

Sunday, March 22, 2009

Sunday Workout

Well I woke up feeling good and pretty sore. My lats were suprisingly sore...I'm guessing from the sledge-hammering and possibly my two feeble attempts at a pull-up. Today's Crossfit WOD was bodywight bench presses and pull-ups...I would have liked to do it although I would have had to go lighter on the bench presses. But anyways I didn't want to do too much today with a workout at Taylor coming up tomorrow. Once I get into a routine of going there 4-5 days a week, I doubt I'll follow the crossfit website at all. Will still post my workouts on here though!

But I didn't want to take a full rest day because I took Friday off, so I went for a bike ride. I thought it would be a 10 mile ride but turned out to be 20. Was a good ride, although it was a little windy on the return trip. Then I went out a mowed the far back lawn and that was a chore in itself, because of the incline. So that took about 45 minutes and my legs and shoulders were aching. I'll do some planks tonight - my goal is to do 5 1:00 minute planks.

My biggest goal for now is to improve my core strength, as that will effect every aspect of all the workouts.

Saturday, March 21, 2009

WOD 3-21-09


4 rounds for time:

200 meter run
20 push-ups
10/10 tire hammers with sledgehammer
20 squats
10 wall-balls
50 jump ropes

Time: 20:50

I was lucky enough to work out today at Taylor Sport Chiropractic and Training and it was awesome. Laura is the trainer there and she kicked my butt, and Steve was great and doing the workout with him made me push myself that much harder. I am definitely looking forward to future workouts at Taylor! We also did technique work for the clean at the end, and I am just excited to learn the proper form. Sure I watch the videos on crossfit before I do the lifts so I have some idea what I am doing, but the tips and training and instruction is exactly what I need.

After my workout I came home and worked out my mom and Michelle and dished out a little of my own butt-kicking. They did great and continue to impress me every workout with their hard work and dedication. Keep it up!

Thursday, March 19, 2009

WOD 3-18 and WOD 3-19

WOD 3-19-09

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

Time: 13:07

Well, since there was no way I could add 45 lbs. to me and can only do assissted pull-ups thus far, I just did 10 rounds of 15 pull-ups. I also did a 20 minute run beforehand, probably a little over two miles.

150 pull-ups sure do add up fast!

WOD 3-18-09

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

I did 10 reps at 60 lbs. I probably could have done 70-75 lbs. but once again, I'm careful when it comes to the heavy weights and no spot. A split jerk is basically a push-press but you jump into a quarter lunge position.

Tuesday, March 17, 2009

WOD 3-17-09


For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

No body armor/vest, assisted kipping pull-ups, knee push-ups, squats - 10 rounds of 10/20/30.

Time: 46:44

Now this was the first CrossFit workout I ever did, back on 1-1-09. My time on that workout was 42:17. I don't believe that was correct. Since it was my first workout, I wasn't doing the pull-ups or squats correctly, and I am not exactly sure how far I ran.

I was able to get my odometer working on my bike, so I did a warm-up ride and mapped out a one mile course. I gave this one everything I had, and I am whooped. Doing it correctly and having some experience behind me really made a difference. I had a much greater range of motion on both the pull-ups and squats. The squats are what got me. I knew I was in trouble after round three when I could barely walk to the pull-up bar! And then setting off on that second mile, I felt like I was wearing a pair of concrete buckets for shoes. It was definitely tough but definitely worth it. Also "anti-puke" breaks accounted for about 2 total minutes of my time. I was VERY close several times. Gracious.

Sunday, March 15, 2009

WOD 3-15-09


21-15-9 reps of:

Handstand push-ups
Ring dips

Post time to comments.

I did:

Modified handstand push-ups (feet up on bench, body bent in a 90 degree angle)
Assissted ring dips (with homemade rings I built yesterday! One foot on chair and one foot on ground, these were TOUGH even with one foot down)
Knee push-ups

Time: 5:54

Even with all of the modifications, this was a very tough chest and shoulder workout. I really enjoyed using the rings, and the instability was a factor I could have never imagined would have made it so tough. Good though! I have been "out of the saddle" for a couple of days, not doing CrossFit workous but still getting workouts in.
Friday morning was really rainy and cold outside, so I figured I could use a step-bench and do step ups while I caught up on "The Real Housewives of NYC". So I stepped up for an hour, alternating the lead leg on each commercial break. An hour later, I felt good and my heart was pumping. Fast forward to Saturday morning - my calves have never been so sore. They are still pretty sore today. I thought my glutes would be sore, but had no clue the calves would be so affected. I guess pushing off the ground each time got them, and got them good. So today was my first Rx'd WOD and it felt really good - weather still sucks but I was able to do a 20 minute warm up jog.

Training my mom and sister tonight, probably inside for another circuit workout, should be good! Kicked their butts on Thursday night with an indoor circuit, so will just switch up the exercises today.

Monday, March 9, 2009

WOD 3-9-09

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Well I woke up this morning feeling weird, my alarm went off at 6 and I pressed snooze until about 7. Then turned it off and didn't wake up until 8! It don't know if it was the time change or what, but I was out of it. I knew I had to get a good workout in though, because I didn't know if I would be able to workout on Tuesday and Wednesday because I have to go to San Francisco for work. But my flight tomorrow isn't until 1:30, so I will definitely get a workout in tomorrow and take Wednesday as a rest day. Anyways, so I didn't have enough time to get in a run like I would have liked, but I did do the WOD. I had a few subs, so here is was I did:

5 - 60 lb. barbell shoulder presses (subbed for HSPU - still just not there!)
10 - L Pull-Ups (with 1 foot assisst)
15 steps - Walking Lunge

In 20:00 I was able to complete 11 rounds and get in one more set of shoulder presses, with 0:17 to spare. It was short and intense, and afterwards I was absolutely drenched with sweat. So it was a good one and exactly what I needed this morning. Will try and get a good run in tomorrow (2-3 miles) and do the WOD.

Yesterday was a good day as it marked the start of Michelle's 5th consecutive week of working out. Is that right? I got so mixed up on the dates between what she was saying and what my mom was saying, I'm not sure if that is correct. I think it is. But she is moving right along with her weight and fitness goals, and it is an exciting time for her, so good job Michelle.

My mom also joined in on the fun yesterday and I feel bad that I didn't get a chance to ask her how she was doing this morning. But for her first workout in a while (due to oral surgery and a hectic schedule) she did really well.

My sister Meredith is there with us in spirit, and I am going to try my best to come up with a good workout plan for her to do up in KY. Crossfit will definitely be integrated as I am just an absolute believer in it.

Saturday, March 7, 2009

WOD 3-7-09

Run 5 K

Post time to comments.

Not sure about my exact distance but I ran roughly 3.2 miles in 26:24. I was thinking that it's bizarre that I used to be so close to a sub 20:00 5k, now I struggle for a sub 30:00! I think I am still feeling psychological effects from that dang Flying Pig debacle. The pain I felt during that race was the worst I have ever felt while running, so I've got to break through that mental barrier to get back to enjoying running again. Was really close to stopping and walking today but the sweet sounds of Wild Cherry's "Play That Funky Music" gave me the boost I needed! Ha! Rest day tomorrow, but will probably do biceps and triceps.

Friday, March 6, 2009

WOD 3-6-09


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Subbed 100 Sumo Deadlift High Pulls for 1000 meter row.

Time: 13:26

Wow. I believe this was the toughest WOD I have done so far - slightly edging out the "virtual shoveling" incident. I came in from this one dirty, sweaty, bloody and dazed. In other words..a great workout!

The SDHPs weren't the worst part, although I really wish I could do this with a rower at some point because the SDHPs are just kind of awkward. I think I could knock at least a minute or so off if I was using a rower. But the thrusters (a front squat into a shoulder press) - Lord have mercy. My shoulders are killing. But this workout to me exemplifies the beauty of Crossfit. In a little over 13 minutes, I got a great workout. You go all out because you know you are racing against the clock, and that really is a great motivator. I did a 25:00 warm up ride on the bike..took off the front brake pads so that was great because I was having trouble with them sticking. Also it turns out that the computer I bought was a POS because halfway through the ride it went back to the original set-up screen, asking for the dimensions of the tires. So, I'll reset it again at some point and hope it works. Well, one more workout tomorrow then a CF rest day Sunday, but will probably still go for a run. Heading to the Cypress Premium Outlet mall tomorrow with my mama, so Under Armour and Nike stores here I come!

Thursday, March 5, 2009

WOD 3-5-09

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Saw this last night and was pretty excited. I woke up feeling really good this morning, so I am thankful for yesterday's rest day. I watched some Crossfit videos for inspiration (and a technical reminder for the proper form on clean and jerks) and then headed out for my workout.

I did a two-mile warm up run in 17:09, a little disappointed as I would have liked to keep it in the 16:00 range, but I'll get it next time. Then did the WOD, doing 60 lbs. for all 7 reps. 60 lbs. was definitely tough, but I should have probably pushed it to 65 or 70. But for safetys sake, I tend to lean to the side of caution when I am home alone and pushing heavy weight above my head. But afterwards I did do 5 reps of a standing shoulder press, with no help from the legs, using strictly my shoulders. I did 60 lbs for the 5 reps, so I was pretty proud of that.

I am going to start a boot camp in the near future for friends of my sister and mom, so I am going to start an additional blog where I can post details such as dates/times/forms/location and also post the workouts so the attendees can go back and look at what they did. So look for that soon!

Bootcamp blog: http://www.clearlakebootcamp.blogspot.com

Tuesday, March 3, 2009

WOD 3-3-09


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Round 1: 4:24
Round 2: 4:23
Round 3: 4:19
Round 4: 4:31
Round 5: 4:27

Wow. Well quads, it was nice knowing you. This one was a killer, but I really enjoyed it. I did this workout on 1-25-09 and here are my times from then:

Round 1: 5:11
Round 2: 4:53
Round 3: 5:28
Round 4: 4:43
Round 5: 5:03

I can't even believe how much I have improved! Round 3 was better by nearly a minute!! It's also interesting to see how Round 4 was my fastest round in January, but my slowest this time. I think I was trying to conserve energy last time and by the time I got to 4 I figured I might as well start pushing because I was nearly through. Well, this time I started pushing from the get-go. Also I am getting better and better at kipping pull-ups (the day I can kick that chair out of the way will be a MAJOR accomplishment) so those were quicker, and I tried my best to do the reps straight though, not to break up into 10s with a short rest. That was the most difficult with the squats. But on Round 4 when I sat down to start the sit-ups it took a lot for me to get moving again. So that wasted a little time. By round 5 I just wanted to be done.

I know my chest is going to be super sore from the push-ups tomorrow, and my quads, they probably won't be a whole lot better. Tomorrow will be a rest day and I will definitely take it. My last rest day was last Wednesday, so that works. Yesterday's WOD was heavy deadlifts..but I don't have a whole lot of weight to work with (95 lb. set) and I try and do at least 135 lbs. for heavy deadlifts. So, I went for a long run (30:00, a little over 3 miles) and stopped halfway at a park and did push-ups (2x25) using a picnic table and "box jumps" (2x25) using the bench seat of the picnic table. So, the push-ups aren't seeming like a such a good idea after the workout this morning, but oh well! Chiropractor tomorrow so that will be good to get adjusted. Had a spasm in my tricep all day after my last adjustment, so will be interesting to see if anything like that happens again.

Sunday, March 1, 2009

WOD 3-1-09

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

I subbed 30 lb. dumbbell swings for the Kettlebell.

Time was 13:08:02.

It was absolutely freezing outside this morning, close to 40 degrees. I went for a "warm-up" bike ride and like to have froze to death. That was about a ten minute ride, then hit the WOD. It was a good one, pretty quick but dang those db swings were tough. My goal from just looking at the WOD was 12 minutes, so at least I got pretty close. More to come tomorrow! And hopefully warmer weather!

WOD 2-28-09

Crossfit rest day, so I went for a short run (mile) and did some bicep/tricep/shoulder work in the backyard. Also helped load 20 bags of mulch into the back of my truck. Was a good day!