Saturday, August 29, 2009

WOD 8-28-09


2 Muscle Ups (modified - from the knees)

4 Hand Stand Push-ups (started out on the wall, had to modify a couple of rounds in to bench..damn!)

8 Kettlebell swings (40 lb. dumbbell)

Rounds: 11 + MU + HSPU

This one was definitely tough. A lot of very hard movements - made the kb swings seem easy! Making progress on msucle ups and hspus slowly but surely!

WODs 8-27-09

Taylor Sport WOD (5:30 am):

3 x 5 Bench Press (83 lbs, 88 lbs, 93 lbs. - getting closer to 100!!)

"G.I. Jane"

100 Burpee Pull-Ups for time:

Time: 18:15

This one was tough for sure - pull-ups weren't as bad as I thought and my hands held up pretty well. Burpees were a killer!

5:30 am gang

CFE WOD (7:00 am):
90:90 x 6

0:90 on 0:90 off, all out sprints for distance

It was tough to measure exactly how far I went, but I know I went at least 3/4 of the track for all intervals, so roughly 325 - 350 meters. Felt pretty good!

WOD 8-25-09

"Barbell Tuesday"

Burgener Warm-Up
10 Box Jumps

Snatch Balance - up to 25 kilos
Hang Power Snatch - worked up to 45 kilos

75 Wall Balls for time (12 lbs.)


WODs 8-24-09

Crossift Endurance WOD (7:30 am):

2 x 12 minute intervals with 2 minute rest between intervals

1st 12:00 - right at 1.25 miles

2nd 12:00 - a little over 4 laps at the track, so probably about 1.1 miles

Pretty slow! Working on getting my POSE technique better, and I feel as soon as I start to speed up I lose all form. So, for now I am letting my times suck (well, going as fast as possbile while still maintaining good form) and just praying it will all come together soon!

Taylor Sport WOD (7:00 pm):

4 rounds for time of:

5 cleans (77 lbs.)
15 box jumps (25 inch)
15 ball slams (12 lbs.)

Time: 11:51

Monday, August 24, 2009

CFE WOD 8-23-09

90% Tempo 5k:

Well, I went to and got a 3.2 mile course laid out, and then still got lost. I did an out and back into Bay Glen, but somehow missed a turn on the "back". I was running a pretty steady 8:30 pace but once I got turned around I just kept running until I hit 30:00 on my watch to make sure I covered 3.2 miles, I'm guessing I did at least 3.5 or 3.6.

WOD 8-22-09

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time: 26:47.

I sucked majorly at this workout - came in dead last and even had to revert back to a band for the dang pull-ups! Not making excuses, but I think I sucked for several reasons:

- I lost power the night before and didnt get it back until about 8:30 Saturday morning, so I had to go out for dinner (Taco Cabana chicken fajitas - not really a cheat, but not ideal either) and for breakfast on Saturday morning before workout I got an Egg McMuffin and an apple. I have had a couple of cheats and I timed them so they would be before an off day. But now I know that there is definitely a correlation between nutrition and performance. Some might say "well, duh" but if you watch Hard Knocks you know Ocho Cinco pretty much lives on McDonald's and he says it has no effect on his performance/fitness. Who knows! Well, I know it doesn't the same for me at least.

-Lats, abs and forearms/grip were fried from Friday.

Back at it tonight to get myself back on track!

WOD 8-21-09

Front Squat:


These were tough! Worked my way from 100 lbs. up to 120 lbs. for last 3 sets of 3.

Complete as many rounds as possible in 15 minutes of:

3 Handstand Push-Ups
5 Pull-Ups
7 Knees to Elbows

Rounds: 6

HSPUs weren't pretty or full depth, but I finally did them on the wall! (with the Assistance of Coach Laura)

WODs 8-19-09

Crossfit Endurance WOD (7 am):

6 x 400 meter repeats with 2 minute recoveries
Foul if slow more than 3 seconds from best.
Foul = 3 minute isometric squat

1. 1:57
2. 1:57
3. 1:53
4. 1:54
5. 1:56
6. 1:53

I fouled once so I attempted the squat, but I was dealing with that dang ant bite on my ankle and I just couldn't do it.

Taylor Sport WOD (7 pm):

5 rounds for time of:
20 yard Bear Crawl
5 Deadlifts (145 lbs.)
10 Burpees

Time: 13:06

Wednesday, August 19, 2009

WOD 8-18-09

"Barbell Tuesday"

3 x 10 shrugs (15 kilo bar)

5 x 3 hang power clean to press (worked my way up to 30 kilos)

Then a short met-con of:

3 rounds for time:

5 hang power clean and press
15 sit-ups
7 box-jumps (19")

Time: 4:23

Ankle was still pretty swollen so I didn't go with the higher box. Otherwise felt good! Traps are killing today from the shrugs and cleans.

WODs 8-17-09

CFE Wod (7:00 am):

8 x 200 meter sprints
1:00 minute recoveries

1. 0:55
2. 0:54
3. 0:44
4. 0:47
5. 0:45
6. 0:49
7. 0:50
8. 0:46

Not sure why I started out so slow (well, I guess they are all pretty slow!) but I definitely need to work on being better right out of the gate, instead of settling into it mid-workout.

Taylor Sport WOD (7:00 pm):

Incline Bench 5-5-5-3-3-3 (worked my way up to 90 lbs. for last set!)


3 rounds for time of:

15 Toes to Bar (I had to revert to Knees to Elbows on rounds 2 and 3)
40 Dumbbell Front Squats (20 lb. db)
400 Meter Run

Time: 16:05

Pretty tough workout! Quads were definitely burning during the squats. And on Sunday I got bit by a fire ant right in the front of my ankle. I am allergic to fire ants so it got pretty swollen - you couldn't even really tell that I had an ankle! So the runs and squats were painful and I backed off a little. It was just a horrible spot for a bite because it was easily irritated by my socks, shoes and every time I bent my foot/ankle.

Monday, August 17, 2009

CFE WOD 8-16-09

I did the 8-15 WOD of a 2 mile tempo run, 90% max effort.

Time: 17:21

Still pretty slow, but I can only get better!

WOD 8-15-09

4 rounds for time:

15 burpees
217 meter run
25 overhead walking lunges (10k bumper plate)
10 sumo-deadlift high pulls

Time: 20:05


And high-pulling

WOD 8-14-09

4 20 meter shuttle runs



Alternating dumbbell press (25 lbs.)
Jumping pull-ups

Time: 17:42

WODs 8-12-09

Crossfit Endurance WOD (7 am):
Repeat 3 times: 200 meter + 400 meter + 600 meter
Rest the exact time it takes you to do each interval.

200: 0:49
400: 1:46
600: 2:51

200: 0:50
400: 1:51
600: 3:05

200: 0:52
400: 1:59
600: 3:09

Taylor Sport WOD (6 pm):

5 rounds of:
3 Back Squat (100 lbs.)
8 Pull-Ups
5 Box Jumps (19 inch)

Time: 9:49

Wednesday, August 12, 2009

WOD 8-11-09

"Barbell Tuesday"

Wide Grip Shrugs 3 x 10 (15 kilos)
Wide Grip Upright Rows 3 x 10 (15 kilos)
Hang Power Snatches 6 x 2 (25 kilos)

3 rounds for time:
5 Hang Power Snatches (25 kilos)
Tire Flips (~300 lbs.)
100 Jump Ropes

Time: 9:29

WODs 8-10-09

Crossfit Endurance WOD at 7:30 am:

3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

I chose the run and completed this workout at the track. Not too sure about distances, but it was tough nonetheless!

Taylor Sport WOD at 7:00 pm:

3 rounds for time:

400 meter run
12 deadlifts (146 lbs.)
21 box jumps (25 inch)

Time: 15:00

This one was tough - relatively heavy deadlifts and a high box. Goal was 15:00 and I just made it!

Monday, August 10, 2009

WOD 8-7-09

"Flying Barbell"
*you cannot let go/put down the barbell until all four rounds are complete

(I used 35 lb. barbell)

4 rounds for time of:
25 Overhead Lunges
25 Push Presses
217 Meter "Trot"
Time: 19:06

This was a good one! Definitely tough. My shoulders were killing me throughout, and that was the toughest part about the run - trying to hold the bar on my traps just killed my shoulders, so I had to just hold it in front of me at about mid-thigh for most of the runs. This made running difficult so it was mostly just a quick walk. I had a couple of 5 second breaks through the lunges and push-presses, but then I figured there was really no point in taking a break because I still couldn't let go of the dang barbell. But it was a great workout and looking forward to doing it again.

Overhead Lunges

I then went back in the afternoon from 4-6 for the Olympic lifting workout. All weights listed below are in kilos (1 kilo = 2.2 pounds)
Overhead Squats 3x5
15 for all 3 sets
Snatch-Grip Upright Row 3x8
15 for all 3 sets
Hang Power Snatch 6x2
Hang Power Clean 6x2
Push-Press 5x5
30 for all 5 sets
Was another good workout! Shoulders were killing for a while after the mornings workout and then this, but I know I am building strength.

Friday, August 7, 2009

Non WOD related post!

So yesterday when I got home from running errands I was greeted at the front door by a snake - bigger than a garden snake but not large enough to make me scream or take my clothes off (which a suprising amount of people do, including my grandma). It was probably about a foot long and maybe an inch thick. There are a couple of steps leading up to the front door and I guess it heard me coming and the snake just launched itself off into the bushes.

And then last night I opened the door to take Pod out for his nightly business and what is there to meet us at the door?

None other than a large, evil looking possum. Scared me to death! Of course I didn't shut the door quick enough, so as soon as the possum took off Pod went right after it. So then I ran out screaming and my dad was right on my heels, probably screaming as well. For one I didn't want Pod to chase that thing too far or possibly through the gate and into the street and for two I didn't want Pod to get bitch-slapped by those claws. So luckily Pod stopped right at the grass- I think us screaming at him scared him more than anything - and the possum went on his way.

Quite the evening! I picked pod up to take him back in the house and it felt like his heart was beating about 90 mph, but that very likely could have been mine that I felt! And my poor mom was back in her room working on her computer, and the window faces right onto the patio, so all she heard was our "terrible screams" and she came running as well. The whole thing was over in less than a minute but it just scared me to death! Haha, pretty funny though. And Meredith don't plan on writing Pod into any chapters of your children's book about a Dachsund a possum.

Here are some pictures from the Alexandria trip:

Me, Pod, Brit, Emma, Meredith

Back row: my dad, my sister Michelle, brother-in-law Chad

Wednesday, August 5, 2009

WOD 8-5-09

4 rounds for time:

Run 400 meters
30 deadlifts (77 lbs. - went really light just due to sheer volume)
30 kettlebell swings (25 lbs. - again, went pretty light with these)

Time: 20:54

I really, really liked this workout. It was nice to power through the deadlifts at a lighter weight - for the first round I was able to knock out the 30 without even taking a break. I always like the running WODs, and I like DLs and KBs so I thought it was a really great workout. Jason originally had 5 rounds, and I think I would have liked 5 better. After the 4th round I was tired but not completely spent, and I think that 5th round would have really made me push myself.

Did a one mile run this morning before the WOD and I am continually working on the Pose method and the drills. Bought some racing flats and was amazed at how much difference a much lighter shoe makes. The shoes are hideous though as there wasn't much of a selection! Well they had some pretty good looking Pumas but they didn't have my size and I was too impatient to wait for them to be ordered. Going to start doing some early morning track workouts at the high school and really follow CFE site, getting bored with the neighborhood routes I have been running for a couple of months.

WOD 8-4-09

"Barbell Tuesday"

So it was an Olympic lifting day and I was definitely inspired after watching the meet on Saturday.

Power Clean + Push Jerk
(2 + 2) x 6

So we would do two cleans, then two jerks for 6 sets.

For the weight I started at 20k and worked up to 40k (88 lbs.) for the last set.

Then we did a short WOD of:

Front Squats

I backed down to 35 k (77 lbs.) for the workout.

This workout was tough but felt really great because I never had to drop and re-rack the weights during the squats. In past workouts I would do 10 or so then drop the bar, then have to clean it and waste that energy. So I still had to take a couple of breaks, but I just took them while standing and having the bar racked up on my shoulders.

Time: 5:33

Quads definitely feeling it this moring, and my lats are still pretty sore from Monday for some reason.

WOD 8-3-09

Seated (Floor) Military Presses
5 - 5 - 5 - 5 - 5

We partnered up for these for help with the racking and spotting. I started off with 20 kilos and worked up to 31.9 kilos - about 70 lbs. These are tough from the floor - lots of abs!

7 rounds of "Cindy" (5 pull ups, 10 push-ups, 15 squats) for time:
Time: 8:21

This one was short and tough so it was good, pull-ups are what gave me most trouble. Push-ups felt good. Was a packed house so things seemed hectic, but always good to see new people "forging elite fitness."

Sunday, August 2, 2009

WOD 7-31-09

AMRAP in 20 minutes of:

7 Overhead Squats (55 lbs.)
11 Ball Slams (12 lbs.)

10 rounds + 7 OHS and 8 Ball Slams

I was the only one working out Friday morning so it was nice to have Thea and Jason all to myself. Thea worked with me on snatches for the first 40 minutes, really focusing on that first half of the movement - getting the bar off the ground and standing up. I really enjoyed this and the one on one was really helpful. It was so hot and humid though, and I was already drenched before the workout even started.

Overhead squats always give me trouble, because I tend to rock up on my toes. But I think the main reason for that is when I get tired locking out the weight overhead it collapses forward, and that momentum just drives everything forward. So I really focused on keeping an active shoulder and locking it out and keep the weight behind me, and it made a huge difference.

Cardio wise this workout was a killer, and I guess it is just because you've got pretty much everything firing during the overhead squats, and ball slams are just more squats and brining the ball overhead and down so you've got everything going on that one too.

I could definitely feel it in my shoulders, as they were killing me just running on Saturday morning. Good pain though, because I know they were supposed to be sore! Legs didn't feel too bad, I was a little stiff in my hips on Friday afternoon, but not too bad.

Friday night was my niece's 11th birthday party at Bay Area Raceway in Dickinson and I knew there was going to be pizza and cake, so I figured I would have that as my cheat meal for the week. I could barely get down two pieces of pizza (should have stopped at one) and a small piece of cake. My stomach KILLED me for the rest of the night. I really think that cheat meals are designed to make you feel so sick that you don't even want to think about eating that food again. I know that is defintely the case with me, and I don't plan on eating pizza again any time soon. The cake was pretty good though! Ha. But when it comes to "sweets" I am perfectly content with fruit. So thats good. I know people say the Zone is a pain because of all the measuring and calculations, but it really is worth it and I highly recommend it.