Tuesday, June 30, 2009

WOD 6-30-09

"Barbell Tuesday"

4 x 3 deadlifts (nominal weight, 75 lbs., focus on form)

4 x 3 hang cleans (again, 75 lbs. with focus on form)

5 x 2 cleans + 1 jerk (went down to 65 lbs. for these as I am still working on the jerk)

Was a good workout and I am really enjoying learning these lifts. This is something I never would have learned had I just been at a "regular" gym. After the lifting work we did a short metcon:

100 ball slams for time

Time: 3:37 (12 lb. ball)

Now that was a killer, I set out with a goal of doing 100 continously and I was able to do it. A month ago (or maybe even a few weeks ago) I would have done 4 sets of 25, or 2 sets of 50. But I really want/need to start pushing myself mentally, knowing that I can power through and do more reps than I think. Also the 12 lb. ball was new as I had previously done 8 lbs. Another great workout! I did a 2 mile run this morning and felt good, will try to run 4-5 days a week as well as CF workouts.

WOD 6-29-09

3 rounds for time:

200 meter sandbag carry (35 lbs.)
15 dumbbell cleans (12 lbs.)
15 pull-ups

Time: 14:52

This was a great met-con to jump start the week. I was a little tight from Saturday, but we went through an extensive warm up and everything really loosened up. I wanted to start the week off right with a good time, and I was shooting for under 15 minutes. The pull-ups were the toughest part but I think I am getting better at them, grip continues to be a limiting factor. Would like to order a pair of "NewGrips" and see how those go...I just worry about the pad being too thick, because it is a thick bar to begin with and I struggle to get my hands around. I could have gone a little heavier on the cleans, and will bump up to 15 or so next time. I'm going to finish up each workout with 10 burpees, because I figure if I can do 10 in a row when I am exhausted, mentally and physically it will prepare me to do them better in a WOD.

Sunday, June 28, 2009

WOD 6-27-09: Crossfit Houston Summer Challenge

WOD 1 (Women's Standard division):


Row for calories on C2 rower
Deadlifts (155 lbs.)
Lateral burpees (over a parralette)

(12 minute time limit)

Results: DNF

I was just finishing the row on the 3rd round when time was up. This workout was extremely tough, and of the 11 women in the division only 3 moved onto the next WOD. And those three ladies are no joke, so congrats to them for completing a very grueling set of workouts.

When I first read about the challenge I struggled with the decision between the standard and modified divisions, and even on Friday when I learned what the WODs would be and had the opportunity to switch. In the end I stuck with the standard division, and even though I thoroughly sucked, I am glad I didn't switch to the modified division. It's just like with the WODs at the gym every day. Coach Laura always tells me - you can scale it and do less than the rx'd weight, but then what does that tell you? And she is absolutely right. I would much rather get my ass handed to me by some awesome athletes (aka Lindsey Smith, Adrian Sanders and Grace Patenaude) than do well at a lighter weight/lower rep WOD and be disillusioned that I am in their league. So it was definitely dissapointing at the time, but a great learning experience. The NASA challenge gave me a kick in the ass and I definitely feel that I made progress in my strength and overall conditioning in the past month. So yesterday's challenge will be an even harder kick and just make me train that much harder.

Thanks to my mom for coming out and cheering me on and "fanning" me with her visor although all that really came out of that was a sore arm for her. Also a big thank you to Laura, Matt, Jessica and Donna for coming out and cheering me on, and making me work harder when I workout with yall. I wish I could have done better for you guys! And thanks to Dr. Taylor who I could hear cheering me on as she was judging the girl next to me! My mom attempted to take some pictures, but unfortunately she was using my camera instead of her own. So the "7 or 8" that she took was actually 3. And here is the best one, haha.

During the deadlift portion I believe, but it could possibly be the lateral burpees. Dr. Taylor to the left.

Pictures taken by the folks at Crossfit Houston can be seen here: http://www.flickr.com/photos/crossfithouston/sets/72157620538512169/show/

WOD 6-25-09

200 jump ropes then 5 rounds for time of:

5 cleans
15 knees to elbows
5 muscle-ups

Time: I don't remember, and it doesn't even really matter because I only did 35 lbs. on the bar. I was taking it (relatively) easy to prepare for the CF Houston Summer Challenge on Saturday. I think Tiffany was doing close to 75 lbs. if that tells you anything. The knees to elbows are always a struggle, gotta get the abs stronger and grip stronger. The "muscle ups" that I did were from the ground - knees bent with weight back on the toes, do the muscle up and focus on the lock out at the top. This is definitely one of the toughest moves there is, and I would love to get one one day! Rest day Friday and then challenge on Saturday!

WOD 6-24-09

10 Rounds for time:

10 Push-Ups
10 Sit-Ups
10 Squats

Time: 9:11

This was a quick one but it was tough - I went to the 7 o'clock class so it was one of the few times I have been able to work out with Angel. He is super strong and really pushed me to go all out to finish before him (I did, but only by a few seconds). He kicked my ass on the push-ups, but I had him on the squats, and the sit-ups were a draw. I left this workout feeling good - definitely a cofidence booster. I'm also amazed at how much better my push-ups are, like night and day since I started at Taylor.

Wednesday, June 24, 2009

WOD 6-23-09

"Barbell Tuesday"

Today we worked on the jerk - I really enjoyed it and I think this lift may be my favorite. We then did a short workout:

3 rounds of the following:
3 Jerks
10 Push-Ups
200 Meter Run

Time: 7:17

WOD 6-20-09

20 Minutes of:

10 Sumo Deadlift High-Pulls (67 lbs.)
15 Box Jumps (25 inch)
10 Push-Press (67 lbs.)

Rounds: 5 + 10 Sumo Deadlifts + 5 Box Jumps

Was a good one! I was shooting for anything over 5 rounds. Was definitely tough and I think my shoulders are still feeling it!

Friday, June 19, 2009

WOD 6-19-09

For time:

Run 800 meters
21 deadlifts (165 lbs.)
21 push-ups
Run 400 meters
15 deadlifts
15 push-ups
Run 200 meters
9 deadlifts
9 push-ups

Time: 23:34

This was a GREAT workout. It was very tough with the high reps of heavy deadlifts, but I was able to do it and that was a huge confidence booster. The runs really felt good too, and I was able to do the push-ups without much of a problem, and only one split set on the first round when I did 15, 5 second break and then the remaining 6. I am definitely going to be feeling those deadlifts for the next couple of days. I really really needed today, because mentally I could just feel myself slipping and that is not the state of mind I want going into this final week before the Houston summer challenge. So I have got another heavy day tomorrow and will start to taper off in preparation for next Saturday. I have really pushed myself (and Coach Laura was right there pushing me too) to go heavy - sometimes heavier than I thought I was capable of - this week to really build the strength. I know I'll most likely be doing 155 at the challenge for deadlifts, so doing 165 today is a major boost. And the best part is I was able to do like 4-5 reps at a time before resetting - last Saturday I did a workout with a similar DL/run rep scheme, and I was struggling to crank out singles, maybe 2 reps at a time. I think my form has improved and I have found a comfortable grip, and that has made all the difference. Looking forward to tomorrow's workout already!

WOD 6-17-09

For time:

400 meter run
21 DB swings (26 lb. kettlebell)
12 Handstand Push-ups (I did these modified, toes on a bench...why can I not get these?!)
400 meter run
75 Wall Ball (12 lb. ball)
400 meter run
9 Thrusters (67 lbs.)
9 Pull-Ups (rx'd as chest to bar, but I just got the chin over)

Time: 14:36

This one was pretty tough, I thought the wall-balls would kill me but suprisingly they weren't too bad. I did 25 straight through, and then I would do 10, count to 5, and repeat until I did 5 sets for the additional 50. And those thrusters were definitely tough after the wall-balls, that is a deadly combination. My first pull-ups felt good but I was struggling by the end.

WOD 6-16-09

"Barbell Tuesday"

High Hang Power Snatches + Overhead Squats: 5 x 5

Deadlift to the knees: 5 x 5

Snatch: 1-1-1-1-1-1

I think the max weight I used for this was like 55 lbs, we went very light and just worked on technique. It was the first time for me doing full snatches, so it was interesting. It is definitely the most complex lift, technically. So I definitely don't feel like I have mastered the lift, but I'll get there!

Tuesday, June 16, 2009

WOD 6-15-09

7 Rounds for time:

10 Med Ball Cleans
10 Burpees

Time: 12:17 (I think, I forgot to write it down, then saw the times again today and still forgot to write it down!)

This one was a good one, I definitely felt the cleans as I "rode them down" and my legs were what fatigued first throughout the workout. The burpees felt better than before, so that was good.

WOD 6-13-09

For time:

21 Deadlifts (155 lb.)
Run 800 Meters
15 Deadlifts
Run 800 Meters
9 Deadlifts
Run 800 Meters

Time: 20:13

I did this workout to wrap my head around deadlifting 155 lbs. for speed, as I know I will most likely have to do this at the Houston CF challenge. I wish I could have gone under 20, but what can you do. I know if I were to do it again, I could get a quicker time. I struggled with my grip at first, but ended up using and alternating grip and that really helped. So, I will definitely go with that from now on.

Thursday, June 11, 2009

WOD 6-11-09

800 Meter Run then:

15 Minutes of:

15 Wall Ball (12 lbs.)
15 Sumo-Deadlift High Pulls (65 lbs.)
15 Slam-Balls (8 lbs.)

800 m run: 4:36 (just a nice pace, was not going for major speed on this)
5 rounds + 15 Wall Ball + 15 Sumo-Deadlift High Pulls

It was hot this morning, and I could definitely feel it. There have been a ton of squats this week so my legs are feeling it. That is great though, because the squat is pretty much the daddy of all movements in Crossfit so in my opinion, the more the better. Although you may not ever hear me saying that immediately before, during or after a workout!

I am really liking the programming at Taylor Sport and Laura is doing a great job. She always keeps me guessing and pushes me harder than I think I can go. That is one of the great things about Crossfit, if it is up on that whiteboard - you are doing it. You may not want to, you may think you'll never finish, but somehow someway you get it done.

Thankfully I have a rest day tomorrow and then back in on Saturday am where I will work on my deadlifts and runs and start dialing it in for the Houston Crossfit summer challenge.

WOD 6-10-09

4 Rounds for Time:

15 Thrusters (65 lbs.)
200 M Sandbag Carry (35 lbs.)
15 Knees to Elbows

Time: 24:58

Whoa this workout kicked. my. butt. 65 lbs. gets real heavy, real quick. My abs were still pretty sore from Monday night so the knees to elbows were pretty brutal. But once again, I think grip was the limiting factor for knees to elbows. I am experimenting with different tape grips to cover up torn calluses, and have put together some pretty good ones. Hopefully my hands will heal up soon and I can ween myself off of the grips.

Wednesday, June 10, 2009

WOD 6-9-09

"Barbell Tuesday"

Back Squat: 5x5x5x5x5

Let me just preface by saying that I have never had much confidence in my legs. I just don't believe they are that strong! And maybe that is half the problem, lacking the confidence. I know I have the endurance for a ton of air or tabata squats, but when it gets down to going heavy, I get nervous. So here are the results:

65 lbs. - 89 lbs. - 111 lbs. - 121 lbs. - 123.2 lbs (failed, only got 2 reps)

So 121 lbs. was actually a PR by 3 lbs. The last time I did back squats was on 3-31 and my max was 118 for 3 reps. And let me just say there is a BIG difference between 3 reps and 5 when you are going heavy. So I would have liked to have done 121 again to make up for the failed 5th set, but because of the time I had to take it as is. I know it is almost all mental, so I am going to work on that. Also Coach Laura said she is going to incorporate more back squats into the programming, so as I do them more I can (hopefully) only get better!

Abs were absolutely killing yesterday from Monday night's workout. Not so much of a soreness (feeling that now though) as a tightness.

Tuesday, June 9, 2009

WOD 6-8-09

For time:

400 Meter Run
21 KB Swings (26 lb.)
11 Pull-Ups
10 Tuck Jumps
50 Sit-Ups

400 Meter Run
15 KB Swings
8 Pull-Ups
7 Tuck Jumps
100 Sit-Ups

400 Meter Run
9 KB Swings
5 Pull-Ups
4 Tuck Jumps
50 Sit-Ups

Time: 19:40

Would have liked to have been right at 19, but some callous tears on my hands slowed me down a bit on the pull-ups. Abs are definitely feeling the sit-ups today. All in all a great metcon workout to shock us all from last week when we focused on lifting. In for barbell Tuesday today where I think we are focusing on the back squat. Got my new lifting shoes "Do-Wins" by Rouge Fitness so I am excited to see if they give me an edge.

Some pictures from last night, thanks to an injured Matt:


Kettlebell/Dumbbell Swings:

Non Pee-Wee-esque lifting shoes:

Monday, June 8, 2009

WOD 6-5-09

5 Rounds of:

10 Clean and Press (65 lbs.)
200 Meter Run
15 Pull-Ups

Time: 35:49

Well, on Friday there was a first for me at Taylor Sport. I finished last. Or as one of my favorite shows "I Love Money" (don't ask) would say: dead last loser. It was a horrible feeling, and I still can't quite shake it. Granted, I went heavy on the C & P - no problem with the cleans, but the press was pretty tough - and had no assistance on the pull-ups. That was what took the longest, because my hands were getting ripped to shreds so my grip wasn't the best, so I only did two or three at a time, dropped, then got back to it. I know I shouldn't even compare my time to the others who were working out at lighter weights and with assistance on the pull-ups, but I guessit is just a psychological thing. But I am very proud of myself for finishing, and my arms and lats were killing all weekend, so I know that I am just building up that strength. It was a good combo of things in the workout, because I was able to stay heavy for strength on the C & Ps and pull more weight than usual on the pull-ups, but still get those 200m sprints in to keep my speed up. I took Saturday off as the gym was closed, went for a 2 mile run yesterday morning and then worked some on the bench press and deadlift in the backyard. Into Taylor this evening and will do my workouts Mon-Thurs, quick trip to Dallas on Friday, then back into Taylor Saturday morning.

I have to go all out these next couple of weeks to prepare for the Houston Crossfit Summer Challenge. Also, my lifting shoes should arrive today so I am excited about that, can't wait to feel the difference on squats and deads.

Friday, June 5, 2009

WOD 6-4-09

Heavy Deadlifts

3 deadlifts
21 push-ups
3 deadlifts
15 push-ups
3 deadlifts
9 push-ups

I ended up doing 146 for these, I should have calculated better and gone for 155. 146 was tough but I could have gone a little heavier, so that is good for the confidence. And my current 1RM for deadlift is 180, but I am hoping that has increased.
Time I think was right around 8:00? I honestly am not even sure because I forgot to take in my little tablet. And, I was going more for weight and form than speed, as was everyone I think. Angel and Matt put up some huge weight, and Tiffany as always blew me out of the water when it came to the deadlift. I did do well on the push-ups, I was able to do all 3 sets without ever stopping for a rest, so that was awesome.

WOD 6-2-09

"Barbell Tuesday"

Overhead squats
5 x 5

Hang Power Cleans
5 x 5


5 rounds of:
10 Box Jumps
5 Push-Ups

So for weights here was what I was able to do:

Overhead Squats: 3 sets at 35k, last 2 at 30k. I was VERY proud of myself because it was not long ago that I was struggling with 35 lbs. with the OHS, and 35 kilos = 77 lbs. I wish I could have finished out the last 2 sets at 35k, but I figured it would be better to work on form and get them done at 30k, which was still a pr.

Hang Power Cleans: 2 sets at 35k, last 3 sets at 40k. Another PR on these - I really like the cleans and these felt good. I wish I would have started at 40k and gone with that for the 5, but now I know. So 40k = 88 lbs. My goal for the near future is 50k - 110 lbs!

For the record 1 kilo = 2.2 lbs

So then we went on to the metcon portion and I was able to do the 5 rounds of box jumps/push ups in 4:27. Feeling much stronger on the push-ups!

Tuesday, June 2, 2009

WOD 6-1-09

"Don't Tread on Me"

As many rounds as possible in 20 minutes of:

Drag Tire (w/ strap across chest, about 50 yards out and back, and weight of tire about 60 lbs? maybe heavier)

Pull Tire (same tire as above, thread 100 ft rope through and double up for 50 ft. rope, pull out and back, this ended up being the downfall of the skin on my fingers)

Flip Tire (take the big tire, maybe 100 lbs? and go out about 5 flips and back)

So drag, pull, flip constituted one round.

Rounds: 3 + 1 drag + 1 pull + 2 flips

Man oh man this was a tough one. It wasn't until the last round that I realized I had worn most of the skin off of the inside of my index fingers. Oh well, thats friction for you I guess. Back in today for Barbell Tuesday, then traveling on Wednesday and might have to make it in for the late class on Thursday evening.