Thursday, July 30, 2009

WOD 7-29-09

CrossFit Total

The CFT is basically your best 1 rep max of back squat, shoulder press and deadlift.

Back Squat: 130 lbs. (previous PR - 125 lbs.)

  • I know I could have done 135 lbs., but I made the mistake of starting with 135 and a failed attempt, then did 125 and 130 easily, should have tried 135 lbs. again but didn't.
Shoulder Press: 85 lbs. (previous PR - 75 lbs.)

  • This one felt good! I know that I am SO close to 90 lbs.
Deadlift: 195 lbs (previous PR - 185 lbs.)

  • This one felt pretty good too! I think I could have done 200, but we were at almost 2 hours and I had to get home to get to work.

This gives me a CFT of 410 lbs. Goal for next time: 450 lbs.

So I am very happy with yesterday's CFT (except for that dang back squat!). Can't wait to do it again!

WOD 7-28-09

"Barbell Tuesday"

We worked on snatches today and focused on the first half of the movement, keeping an upright torso and a powerful push from the legs. I think I am getting better on the snatches, and was able to go heavier than I have been - 30 kilos so right about 66 lbs. After we did our lifting work we did a short metcon:

4 rounds of:
5 snatches (backed it down to 25 kilos)
15 box jumps (25 inch)
15 knees to elbows

Time: 14 something

I felt pretty good during the lifting portion, but once I went for that first box jump my legs felt like a ton of bricks. I think since I worked out at 7 the night before, then went in at 10 the next morning I just didn't have enough recovery time. I powered through but didn't feel all that great. K to E s were very tough because I didn't want to put too much pressure on my ripped up hands, but oh well, had to get through them any way possible!

WOD 7-27-09


For Time:
5 Ring Push Ups
10 Pull Ups
15 Squats
200 m Run
21 K.B.S.
12 Pull Ups
400 m Run
75 Wall Ball Shots
400 m Run
12 Pull Ups
21 K.B.S.
200 m Run
15 Squats
10 Pull Ups
5 Ring Push Ups

Time: 18:20

Talk about a welcome back! After being out of the gym for four days I was pumped for this workout. I saw Coach Laura's time on the board of 17:02 and that was my goal - beat that. Even if it was 17:01 I would have been happy. I felt pretty good once we got going, but those 75 wall balls hit me like a ton of bricks. I was able to do 25, 25, 10, 10, 5 with about 5 seconds rest in between. I was glad when I hit number 75 on those! Time wise I was doing pretty well, but a torn calluse slowed me way down on my last set of pull-ups. So, I really didn't even come all that close to beating Laura's time, but I definitely tried!

Sunday, July 26, 2009

WOD 7-22-09

5 rounds:

Front Squat - 87 lbs. as many reps as possible in 20 seconds
Rest 40 seconds
Bench Press - 90 lbs. as many reps as possible in 20 seconds
Rest 40 seconds
100 meter sprint
Rest 40 seconds

Reps by round:

Front Squat: 7 - 6 - 5 - 7 - 6
Bench Press: 6 - 6 - 4 - 6 - 5

This one was interesting. Not a rep or time scheme I had ever done before, so it took a little getting used to. Was VERY pleased with the bench because the last time I did bench presses I was at 75 lbs. Want to break 100 soon! Front squats felt pretty good too, but I know I need to get stronger. Last workout until Monday 7-27 because I went with my family over to Louisiana on Thursday morning to see my twin sister Meredith and her husband who are in LA visiting his family. Will post pictures soon. Was a great trip but I am excited to get back into the gym and back on a strict Zone diet!
About to front squat - elbows are looking pretty good!

WOD 7-20-09

As many rounds as possible in 20 minutes:

217 meter sandbag carrry (50 lbs.)

10 cleans (77 lbs.)

15 pull-ups

Rounds: 3 rounds plus sandbag carry and 1 clean

This was a killer, and those heavy cleans are definitely what got me.

Kipping pull-ups

WOD 7-18-09

For time:

200 meter run
20 burpees
10 dumbbell swings (40 lbs.)
200 meter run
15 burpees
15 db swings
200 meter run
10 burpees
20 db swings
200 meter run
5 burpees
25 db swings

Time: 13:20

This one felt really good! Blew through it and felt good with the burpees.

WOD 7-17-09


5 Rounds for time:
400 meter run
15 Overhead Squats (35 lbs.)

Time: 18:00

However there was a little mix-up with the distance, and we were running .4 miles for the first two rounds rather than 400 meters, so if i do it again defintiely looking for a sub 15 minute time. Also went really light on OHS because I was wrecked from the Filthy 50 from the day before.

Friday, July 17, 2009

WOD 7-16-09

"Filthy Fifty" for time:
50 Box Jumps - 25"
50 Jumping Pull-Ups
50 Kettlebell Swings - 26 lbs.
50 Walking Lunges
50 Knees to Elbows
50 Push-Press - 35 lbs.
50 Back Extensions
50 Wall Ball - 12 lbs.
50 Burpees
50 Double Unders (subbed 100 jump ropes)

Time: 30:28

Yaaahhoooo!!! I beat my previous time (34:50) by over 4 minutes! I was hoping for a good performance, and I felt good going in. I had two long, long days of travel on Tuesday and Wednesday, so I was hoping that wouldn't catch up with me midway through the workout. Thankfully it didn't and I was able to get through the 500 reps. My strategy was just to knock out as many reps as possible and then start breaking it up into sets. I was able to complete the box jumps and lunges without any breaks, pull-ups, kb, back extensions, push-press and wall ball I was able to get through 15-20 before breaking them up. As expected the knees to elbows and burpees were the most challenging. Coming off of the walking lunge my legs felt like they weighed about 500 lbs. as I was trying to get them up to my elbows. I was doing good to get 3-4 k to e at a time, and I think I got 5 burpess at a time. Knowing that I only had the jump rope left and Coach Laura and Jason cheering me on is what got me through those last burpees. Next goal - definitely sub 30 and hopefully in the 28:00 minute range!

I love seeing and feeling the progrees, and I have Coach Laura, Dr. Thea and Jason to thank for that, as well as everyone at the gym because they all make me push myself harder than I think I can go. I started a strict Zone a little over a week ago, and I feel wonderful. Knowing that I am only putting good, productive things into my body is a great feeling, and I can definitely see and feel the benefits in my body and my performance. I highly recommend it! I started out with 15 blocks a day but I reduced to 14, with half the carbs and double the fat on most meals and snacks.

A picture after the 50:

WOD 7-13-09

Front Squat (67#)
Sit Up

Time: 10:34

My legs felt this one for a couple of days! Getting stronger on the squats but still have a tendency to go up onto my toes. "Heels, heels, heels!" as coach Laura would say. Felt good with this one though, 67 lbs. was pretty heavy for me, looking forward to gaining strength and getting up to 75 lbs....then eventualy 100 plus...then bodyweight!

WOD 7-11-09

4 rounds for time:

Tire drag
15 Burpees
15 Muscle Snatches (each arm) 30 lbs.
Time: 26:13

That tire drag was a killer! It was probably about a 50 lb. tire (??) with an additional 15 lb. dumbbell inside. The burpees, as always, were a killer as well. But was a good workout and I felt good throughout. Some pictures:

Dumbbell muscle snatch (from floor to overhead)
Cheering on Tiffany as she flips the 500 lb. tire! I was able to do it with the help of a slight decline, but once I tried it on flat ground I was just fried. Will get it one day when I am fresh!

Friday, July 10, 2009

WOD 7-10-09

"Fight Gone Bad" (3 rounds)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:
Wall-ball: 12 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull: 55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Total: 227

Pretty dismal! The box jumps absolutely killed me. I don't know what it was, just wasn't feeling it today! The last time we did FGB I had 250 something, but we also were a little more leniant on the transition time. Today was a true running clock, and that really makes a difference of one to two reps per exercise. But, that is how it is done! I personally like it better that way, because you just get there and go. So, not so sure why I sucked today! Here are scores from each round, maybe I started too strong:

Round 1: 85
Round 2: 69
Round 3: 68

In tomorrow morning for the Saturday workout, love Saturday's!

WOD 7-8-09

AMRAP in 20 minutes of:

2 muscle ups (scaled - from the knees)
4 handstand pushups (scaled - toes on bench)
8 kettlebell swings (40 lb. db)

Rounds: 15 + 1 db swing

Man oh man, I can't say that I was looking forward to this one. I just can't pull it together for the handstand pushups, so I'm not a huge fan of any workout that includes them. But, I know that I will surely never get them if I continue to avoid them. So, I will try to be better. We attempted a few using a barbell on the racks for assistance and I thought that would be okay, but as soon as I got up there I just crumpled, so I headed to the bench for the rest of the workout.
I was feeling kind of weird, stomach was feeling funny, and as soon as I went upside down for the hspu, I got a horrible taste in my mouth and was pretty close to getting sick. Not sure why that was, but I am certain that had I been feeling 100% I could have got at least a couple more rounds, if not 20. And my hands were pretty torn up, so my grip suffered on the db swings. How's that for a bunch of excuses! Basically, it was a great workout and it kicked my butt, but I know I could have done better. Looking forward to those rings getting higher and higher on the muscle ups.

Wednesday, July 8, 2009

WOD 7-7-09

Barbell Tuesday work:

We had three parts to this workout: snatch/clean & front squat/met-con of ohs & jump rope

Snatch: 2-2-2-2-2:

loads: 47 lbs.-47 lbs.-57 lbs.-57 lbs.-57 lbs.

Still trying to find my groove with the snatch...had major issues on pulling before I was supposed too (when bar makes it right above the knees) so I was losing a lot of power. Will focus on this with stick work during warm-ups, probably went a little heavier than I should have. And yes I hate to admit that I am saying 57 lbs. is heavy.

1 Clean + 2 Front Squats x 5:

loads: 47 lbs. - 77 lbs. - 77 lbs. - 77 lbs. - 77 lbs.

Did a little better with technique on the cleans and front squats felt good, could have probably front squatted more but I didn't want my clean technique to suffer so I stayed at the 77 lbs.


15 overhead squats (55 lbs.)
100 jump rope
10 overhead squats
150 jump rope
5 overhead squats
200 jump rope

Time: 9:15

I really struggled with the overhead squats. I was going onto the toes too much, and Dr. Thea explained that it was a combination of the bar not being far enough back (directly over my head rather than over my traps/upper back) and leaning forward as I fatigue. So, more work on the OHS as well! I feel like I do okay form wise with the stick, but once I get some weight on there I lose everything. I know a major factor is the lockout of the arms and active shoulder (shrug) to stabilize the weight. Just have to keep working!

Arms and back are really starting to feel Monday's workout, second day is always the worst.

WOD 7-6-09

Modified "Eva":

3 rounds (rather than 5)
800 meter run
30 kb swings (40 lb. db)
30 pull ups

Time: 43:20

Whoa - let me just first say that I cannot even imagine 5 rounds of this. This was a tough, tough workout. Runs felt okay, had a little trouble with stomach cramping which slowed me down a little bit. KB swings were heavy (I went up from 35 lbs.) but felt good. The pull-ups were tough but I was able to get them done, with my tape grips completely going to hell after the second round. So, on the third round I pretty much ripped my hands to shreds, but what are you gonna do. Going to take some scissors to a pair of batting gloves today and see what I can come up with in terms of palm protection. But man oh man, five rounds will be a killer. Goal for the 5 rounder (Laura says we will do it once it gets a little cooler) - under 55 minutes.

WOD 7-4-09

3 rounds for time:

200 meter sandbag carry (50 lbs.)
15 sumo deadlift high-pulls (67 lbs.)
12 jumping slam balls (12 lbs.)

Time: 8:52

I felt great on Saturday and was able to blow through this one. Would have liked sub 8:30, because I had to break up a few of the SDHP, but other than that I was very happy with my performance.

WOD 7-3-09

Part 1:
400 meter run
12 hang power cleans
12 pull-ups

rest 1 minute

Part 2:

Time: 17:24 (one minute being the required rest break)

This one felt good! Shoulders/triceps were still a little faitgued from the thruster/burpee workout, so the push-ups were tough. But other than that, a good workout!

Thursday, July 2, 2009

WOD 7-1-09

20 mins amrap (as many rounds as possbile):

12 Thrusters (65 lbs.)
10 Burpees

Rounds: 6 plus 2 thrusters

By far one of the toughest workouts I have done. In my opinion, thrusters and burpees are two of the toughest, most unforgiving Crossfit exercises. And it was so hot, I worked out at the 6pm class and that gym is an oven. My goal was 5 rounds, and I think I finished the 5th round with about 5 minutes to spare. Coaches Jason and Laura were pushing me for one more round, and Leeann had already started her 6th round so I knew I had to go for it. I finished the 6th with 10 seconds to spare, so I was able to squeeze in the two additional thrusters.
I broke up each round of thrusters into 3 rounds of 4, and that seemed to work pretty well. I was happy with that, because the last time I did thrusters I was down to singles, so being able to knock out 4 at a time was a big step. I watch the videos of the major players in CF and they do Fran (21-15-9: 65 lb. thrusters and pull-ups) like it is nothing. I would love to be able to knock out 21 thrusters in a row, and that is what I am working towards. Baby steps for now, but I know it will pay off. Rest day today thank goodness, then in on Friday and Saturday.