Monday, September 28, 2009

WOD 9-26-09

"Howdy Partner"
With a partner, cannot be working at same time, 1 partner must do at least 25% of work

800 meter run: 400 meters forwards, 400 meters backwards


100 med-ball sit-ups (10 lbs.)
200 jump ropes
200 push-ups
100 med-ball cleans (14 lbs.)
100 pull-ups
100 DB thrusters (20 lb. dbs)

Time: 51:10

Well, this was borderline disastrous. It was my partner's first workout and bless his heart, it was just too much for him to handle. So, he bailed out when we started the med ball cleans. So we split the situps, split the jump ropes, but I ended up doing 150 push-ups and 100 med-ball cleans. After that, I was wiped. Luckily Matt was able to step in and help me finish the pull-ups and thrusters. I did 50 pull-ups and I think I did 40 thrusters.

The thrusters nearly got me, and for the first time ever I did not know if I could complete a workout. I was really close to throwing in the towel. Matt saved me from doing my last 10 reps by doing 20 himself, and that was awesome to know we were done.

It was a tough workout, and overall I am glad it worked out the way it did because I got a ton of work in, and I know in the end that will pay off. I was very very sore on Sunday, but I feel better today. Back at it tonight!

WOD 9-24-09

1 mile run


3 rounds for time:

10 push-press (77 lbs.)
15/15 sledgehammers
25 sit-ups


1 mile run

Time: 30:05

Another good one! Did this at 5:30 am so it was a nice wake up. Push-presses were the heaviest I have ever done and they felt good, so that was great. Also kept my mile times at 7:30, but my second mile was a little less than 8:00.

WOD 9-23-09

1 mile run

3 rounds for time of:
15 ring rows
15 ring planks
10 ring dips


1 mile run

Whoa! Those 1 mile runs were good - did both in about 7:30 each. I was very glad that I didn't lose much time on my second mile. Arms and core were absolutely killing during mile 2 though, the rin planks and ring rows worked the core like none other. Was a great workout and a suprinsgly cool evening!

Repping out the ring planks!

WOD 9-22-09

"Barbell Tuesday"

Power Snatch work (worked up to 35 kg)
Overhead Squat work (worked up to 35 kg)


3 rounds for time:
20 Renegade Rows (25 lb. dumbbells)
20 KB swings (25 lbs. - could have gone heavier but we had a shortage of dbs)
20 Knees to Elbows

Time: 12:27

Tuesday, September 22, 2009

WOD 9-21-09

Coach Laura came back from her gymnastics cert at Alamo Crossfit with some great new techniques and ideas. Steve and I did some new warm-up moves (see below) and worked on our kipping technique.


Run 800 meters
10/10 alternating db shoulder presses (20 lb. dbs)
5 pull-ups
Run 600 meters
10/10 alt db shoulder presses
5 pull-ups
Run 200 meters
10/10 alt db shoulder presses
5 pull-ups

Time: 12:12

This was a quick one! Had some trouble with the new technique on the pull-ups so I got a little flustered there, but otherwise it was good!

Active stretching for the warm up:

Very "Zen" - great stretch too for the hips and glutes!

CFE WOD 9-20-09

90% tempo time trial:

35 minutes

I did an out and back course for this one that was right at 4 miles. Still pretty slow, but I felt good throughout.

WOD 9-19-09

400 meter run


5 rounds for time of:

50 jump ropes
50 AbMat sit-ups
20 deadlifts (100 lbs.)
10 wall-balls (14 lbs.)

Time: 27:32

This was tough and my abs are STILL killing! Well, not really, but up until yesterday they were pretty sore. Coach Laura was at a gymnastics cert so Dr. Taylor coached us through this one.

WOD 9-18-09


50 pull-ups
400 meter run
21 thrusters (65 lbs.)
800 meter run
21 thrusters (65 lbs.)
400 meter run
50 pull-ups

Time: 29:00

A pitiful time! The pull-ups definitely killed me time-wise. Was a good workout though and I am just glad I kept it under 30 minutes. Looking forward to improving on this time in the near future.

Thursday, September 17, 2009

WOD 9-17-09

Back Squat


3 rounds for time:

Run 400 meters
10 Sumo Deadlift High-Pulls (65 lbs.)
10 Med Ball Cleans (20 lbs.)
25 Overhead Walking Lunges w/ Med Ball (20 lbs.)

Back Squat
77 lbs - 127 lbs - 137 lbs
(back squat felt good...went a little lighter than my 1RM of 155 to go for 5 reps)

WOD time: 15:09

WOD felt good - I like the SDHPs, and the med ball cleans were a nice variation. They really teach you to shrug and pull yourself under, so that was good. Lunges were definitely tough after those heavy back squats, and the ball was awkward to hold overhead. So core was definitely working. Great way to start the day!

WOD 9-15-09


30 clean and jerks for time
Women's rx'd weight - 95 lbs

I had to go with 77 lbs on this. I just don't think I can do 95 yet, but I'll get there. I think I could clean it, but the jerk would be really tough. Especially for 30!

Even at the 77 lbs I was really slow. But it is a benchmark WOD so I am definitely looking forward to improving that time.

At least my elbows are looking pretty good, pointed straight out. Melissa (in the blue top) looking good with the split jerk - arms locked and head through!

WOD 9-14-09

Bench Press


4 rounds for time:
200 meter sandbag run (50 lbs.)
15 Knees to Elbows
15 Overhead Squats (45 lbs.)

For bench I did:
85 lbs. - 95 lbs. - and 100 lbs!! - so happy to hit 100!

WOD time: 17:32

Overhead squats were definitely tough, knees to elbows continually getting better and sandbag run felt good.

Getting 100 up! And Jessica spotting to make sure I don't crush myself.

Sunday, September 13, 2009

CFE WOD 9-13-09

1 mile time trial
Rest 3 minutes
3 x 400 meters w/ 30 seconds rest between

Mile time: 7:45 (been having some breathing issues, definitely felt it here)

1 - 1:56
2 - 1:58
3- 1:57

I did the intervals more as sprints rather than my mile pace, so I messed up on that. Although my sprints aren't all that much faster than my mile pace, so I guess its alright.

WOD 9-12-09


5 rounds, each for time:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between each round.

1- 5:54
2- 7:41
3- 8:23
4- 9:44
5- 9:21

I think I stayed pretty consistent on the sit-ups and squats, and even the push-ups to some extent, but the pull-ups just killed me! I was doing singles, and that ate up a lot of time. Each one only made me stronger though, and one of these days it will all come together.

WOD 9-12-09

WOD 9-11-09

Modified Grace

30 cleans for time

(Actual "Grace" is 30 clean and jerks)

I used 84 lbs. which is up from the 77 lbs. I have been doing.

Time: 7:36

Probably pretty slow, but I was happy with anything under 10. I want to get better on my squats, and this workout willl definitely help with that. Traps were killing so I know I was shrugging the heck out of it. We are thinking cleans will be on of the exercises in the Crossfit Champions Oktoberfest challenge (10/10/09) so we will continue to work on heavy cleans.

WOD 9-10-09


Then 3 rounds for time:
400 meter run
21 bodyweight deadlifts (145 lbs.)
12 burpees

Weights for deadlifts:
145 lbs. - 165 lbs. - 187 lbs. - 203 lbs. - 203 lbs.

A deadlift PR of 13 lbs. since my Crossfit Total! Felt great!

Time for wod: 16:57

Now that was tough - doing 145 lb. deads for 21 reps each round. Burpees and run felt good. Mentally getting much tougher - was able to get in 11 deadlifts before having to take a 5 second break. Used to be about 4-5 reps before I would "have" to drop the bar. Started to round my back on the last round and my upper back was definitely feeling it the next day.

Handstand push-ups have always been my Achilles heel - I can get a little dip in once I'm up, but the major problem I had was just kicking up onto the wall. So I have been working on this, because I won't ever get it if I just ignore it, and Coach Laura has been putting it in the warm-up/skill work. So on Thursday morning I was finally able to get the kick up down! I know it may not seem huge, but I have been working on this since March! So that was awesome. And then to top it off with the deadlift PR, it was a great day!

Made it up!
203 lb. deadlift..still a ways to go, but making progress!

WOD 9-8-09

7 rounds for time of:

3 cleans and jerks (77 lbs.)
6 25 inch box jumps
200 meter run

Time: 17:10

This was a tough one on 5:30 am day, but it was a good one. The jerks are tough and require a lot of stability, and my butt was feeling it for days (I did split jerks).

WOD 9-7-09

Labor Day Partner WOD - teams of 2

1 mile run for time

150 slam balls (12 lbs.)
150 knees to elbows
150 sumo-deadlift high pulls (45 lbs.)
150 box jumps (19")

Each team member does half, only one member can be working at a time.

Mile time: 7:25 (woo hoo!! quickest mile I have had in a long time!)

WOD time: 45:17

This was definitely a tough and long WOD, but it was great. I loved the accountability of having the teammate, and my teammate Andrea did a great job.

Before and after pics:
Before - my teammate Andrea to my right.

After - all still standing!
Also thoughts and prayers go out to Coach Laura's son Danny as he prepares to head to Iraq. He stopped by the gym with his wife and baby before they headed to Minute Maid park, where the Astros did a tribute to the troops.

WOD 9-4-09

For time:

800 meter run
21 thrusters (65 lbs.)
21 pull-ups
400 meter run
15 thrusters
15 pull-ups
217 meter run
9 thrusters
9 pull-ups

Time: 23:54

This was a good one -thrusters felt great! I was able to knock out about 10 at a time, a major improvement than the 3 or 4 I used to do. I was pretty quick on runs too, so the pull-ups are definitely what slowed me down.

Friday, September 4, 2009

WOD 9-3-09

8 100 Meter Sprints w/ 45 seconds rest

50 Knees to Elbows

Nothing was timed on this, but the sprints felt good and my recovery was good. Abs are pretty sore from knees to elbows.

We also did some kipping work at the beginning and I need to focus on "pushing away" at the top of the movement in order to get my momentum going.

CFE WOD 9-1-09

"Intervals x Big"

2 x 1.5 miles

No Taylor workout today so this was a good day for a big CFE wod.

1 - 13:34
2 - 12:57

Pace is definitely still slower than I would like, but I am having a little soreness in my Achilles so I was being careful. Endurance is definitely improving though, and I am loving the CFE wods.

WOD 8-31-09

Back Squat:
3 - 3 - 3 - 3 - 3

Lbs.: 100 - 110 - 120 - 130 - 135

My CFT for back squat was 130, so doing 135 for 3 reps definitely felt good. Still a really sad number, but at least its climbing!

Then 5 rounds for time:

25 kb swings (30 lb. db)
7 push-presses (70 lbs.)
400 meter run

Time: 19:42

Another tough one - push-presses were defintely the toughest. KB swings were long, but not too heavy. 5 rounders are always tough!

CFE WOD 8-30-09

8 min of 100m on 30 sec.
Rest 4 min
4 min of 100m sprints on 30sec.
Rest 2 min
2 min of 100m sprints on 30 sec.

This one was TOUGH! That 8 minutes nearly killed me. It took me about 0:22-0:26 seconds to run my 100s, so I had minimal rest. And by rest I really mean, just enough time to turn around and get back on the line. That 4 minute rest period was a savior and I was able to do the 4 minutes at around 0:24 per 100, then the 2 minutes at about 0:26 per 100.

WOD 8-29-09

Overhead Squats
3-3-3-3-3 (50 lbs.)


For time:

400 meter run
12 deadlifts (155 lbs.)
15 push-ups

Time: 10:23

This one felt great! Wish I could have been a little faster on the deadlifts, but other than that was very happy with my performance.