CFE WOD: 11-29-09

Run: SC: 15min- LC: 30min- U: 60min

Post distances to comments.

I am going to choose the LC courses from now on.

I ran 30 minutes and I went approximately 3.5 miles. I felt really rough though! Feet were hurting and was having a lot of difficulty breathing.

This CF Bay Area crew got together to run 3 miles on Sunday morning and I didn't go, but I wish I would have! Hope to make at least 1 run per week with them.

WOD 11-25-09

Push Jerk:
3 - 3 - 3 - 1 - 1 - 1
25k - 30k - 35k - 45k - 45k - 50k

Then WOD of...
3 muscle-ups (modified)
15 overhead lunges 910 kilos)
15 push-ups
25 double unders

Time: 17:37

Double unders took forever!

50k push jerk! 110 lbs.

WOD 11-24-09

"Barbell Tuesday"

Clean and Jerk 6x2
Kilos:
25 - 25 - 30 - 35 - 35 - 40

Deadlift 4x4
Kilos:
35 - 55 - 75 - 95

95k for 4 reps! My DL PR is 100k for 1 rep, so I am definitely getting stronger. Prob could have done 100 for 4, but that is easy to say now!

CFE WOD 11-24-09

"1 mile TT, rest 3 min. Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul"

1 Mile time trial: 7:35

400s:
1 - 1:48
2 - 1:46
3 - 1:45

I guess I didn't read this thouroughly enough and just did sprints for the 400 meters. As you can see, my all-out sprint times are probably what my 5k pace should be. My 5k pace is probably right at 2:00 400s.

WOD 11-23-09

Incline Bench:

3 - 3 - 3 - 1 - 1 - 1

65 lbs. - 75 lbs. - 85 lbs. - 90 lbs. - 95 lbs. - 100 lbs. fail

Failed on the 100 lbs., but made the 95 lbs. which was a 5 lb. PR!

Then...

3 rounds for time of:

10 deadlifts (100 lbs.)

400 meter run

20 "sprawl balls" (12 lbs.)

50 sit-ups

Time: 19:04

Incline bench PR crew!

CFE WOD 11-22-09

Run 5k

Time: 26:13

A little over a 8:30/mile pace, was having a lot of pain in my Achilles/feet and that definitely slowed me down.

WOD 11-21-09

4 rounds for time:

15 sumo deadlift high pulls (66 lbs.)
15 box jumps (19 inch)
15 burpees
15 slam balls (12 lbs.)

Time: 15:48

WOD 11-20-09

5 rounds for time of:

5 pull-ups
3 handstand push-ups
6 half moons (with 35 lb. sand bag)
10 knees to elbows
20 double unders

Time: 32:45

Whoa! This was a tough one - made it through though and was able to do everything. Yeah double unders! Still trying to find my rythym with those, but they are definitely getting easier.

CFE WOD 11-17-09

Two rounds of:

1 minute on, 3 minutes off, 1 minute on, 3 minutes off, 1 minute on, 3 minutes off

All out efforts on the 1 minute.

I did this on the golf course so I am not exactly sure how far I made it in those 1 minutes, I was going all out though so my best guess is about 225 - 250 meters.

Felt good!

I am going to do the "Pelican Challenge" at the Seabrook Lucky Trails half marathon in March. The challenge is to do a half marathon on Saturday and Sunday.

A lot of people at the gym are going to start training for the half marathon, so that is awesome!

Will be great to represent Crossfit Bay Area, and it will be nice because we can all support each other.

I am going to train for this using strictly Crossfit Endurance (3 times per week) and Crossfit (5 times per week). Should be interesting to see the results!

WOD 11-19-09

1 mile run

Rest 5 minutes

"Karen" (150 wall ball shots, 14 lbs.)

Rest 5 minutes

1 mile run

Times:

Mile 1 - 7:24

Karen - 7:06

Mile 2 - 8:07

This was a tough one! Mile one felt great, but for the first couple of hundred meters on mile two my legs felt like concrete. Was hoping for mile 2 to be in the 7 minute range, but I just missed it.

Wall-balling. Starting to see some definition in the shoulders!

WOD 11-17-09

"Barbell Tuesday"

Snatch 6 x 2 (stayed at 25k)

Press 5 x 5 (stayed at 25k)

Then...

Jump rope for 5:00

WOD 11-16-09

"Angie"

100 pull-ups
100 push ups
100 sit-ups
100 squats

Time: 25:25

Felt good! Abs were sore for days.

WOD 11-14-09

Partner WOD

Partner 1 - Run 400 meters
Partner 2 - 5 pull-ups, 10 broad jumps, 15 kettlebell swings

As many rounds as possible in 20 minutes:

12 rounds + 5 pull-ups + 5 broad jumps

WOD 11-13-09 and Oly Workout

"Jackie"

1000 meter row
50 thrusters (43 lbs.)
10 pull-ups

Time: 9:13

A couple of mess-ups in that it wasn't at 45 lbs. and we didn't do 30 pull-ups. Will do it as RX'd next time, and I am hoping to keep the same time.


Olympic Lifting workout 4-6 pm:

Snatches 6x2
Clean and Jerk 6x2
Push Jerk 5x3
Front Squat 5x3

WOD 11-12-09

Bench Press

3 - 3 - 3 - 1 - 1 - 1

85 lbs. - 95 lbs. - 100 lbs. - 105 lbs. - 110 lbs. - 110 lbs.

then WOD of...

600 meter run
21 deadlifts (155 lbs.)
21 lateral burpees
21 box jumps
400 meter run
15 deadlifts
15 lateral burpees
15 box jumps
200 meter run
9 deadlifts
9 lateral burpees
9 box jumps

Time: 19:36

CFE WOD 11-11-09

Run: 40 minutes at 85% effort

I guessed that my 85% effort is about a 10:00 mile, so I ran my 3.5 mile loop in right at 35 minutes, and then I just keep going past the house for another 5 minutes and used the walk back as the cool down.

Felt pretty good! Actually felt weird running that slow, and I may have been going too slow to begin with. Will do two CFE workouts this week (Wednesday and Sunday) and will bump it up to 3 per week prospectively.

11-10-09

"Barbell Tuesday"


2 cleans + 1 jerk x 8


25k - 25k - 30k - 35k - 35k - 35k - 40k - 40k


then short metcon of...


AMRAP in 10:00


10 overhead lunges (12 lb. ball)
10 ball slams (12 lb. ball)

5 rounds + 10 oh lunges

WOD 11-9-09

Back Squat
5 - 5 - 5 - 5 - 5

77 lbs. - 99 lbs. - 99 lbs. - 110 lbs. - 110 lbs.
(didn't max out due to workout to follow)

4 rounds for time:

200 meter sandbag run (50 lbs.)
25 squats
25 sit-ups
25 box jumps (19 inch)

18:30

WOD 11-7-09

4 rounds for time:

200 meter sandbag run (50 lbs.)
25 sit-ups
15 wall balls (14 lbs.)
10 slam balls (12 lbs.)

Time: 15:01

WOD 11-6-09

Floor Presses:

3 - 3 - 3 - 1 - 1 - 1

77 lbs. - 87 lbs. - 97 lbs. - 97 lbs. - 100 lbs.

then...

4 rounds for time of:

5 muscle ups (modified, from the toes)
10 man makers (15 lb. dbs)
100 yard tire drag

Time: 21:25

WOD 11-5-09

"Helen"

3 rounds for time of:

400 meter run
21 kb swings (1 pood)
12 pull-ups

Time: 11:30

A PR by 0:42 from when we did this on Saturday 10/31! I was chasing Coach Laura's time of 11:47 so I really pushed! Felt really good!

WOD 11-3-09

"Barbell Tuesday"

Upright Rows 3 x 8 (35 lb. bar)

Power Snatch 6 x 2

15k - 25k - 25k - 30k - 27.5k - 27.5k

I kept it light as I am really working on perfecting the form. These felt pretty good! These Olympic lifts are so complex, it really takes everything working in perfect synch to have a really good lift..so I am just working on getting all of the parts moving in the right place at the right time.

Then a short metcon of:

75 wall balls (14 lbs.)
125 jump ropes

Time: 4:40

WOD 11-2-09

Coach Laura's "300":

30 ring rows
30 jumping squats
30 push-ups
30 floor wipers (35 lb. bar)
30 DB clean and press (15 lb. dbs)
30 knees to chest
30 db deadlifts (50 lb. db)
30 med ball sit-ups (10 lb. med ball)
30 box jumps (19 inch)
30 push-presses (35 lb. bar)

Time: 13:43

Wow, this was a good one! Was gunning for Coach Laura's time of ~16:00 and chasing James, a new member of the gym. Was able to beat both of them which felt good! However - I have to note that Coach Laura did full knees to elbows vs. knees to chest. Had I done knees to elbows I surely would have added 2 or 3 minutes to my time. The ring rows were definitely the toughest part, so I was glad to get those out of the way first.

WOD 10-31-09

"Helen"

3 rounds of

400 meter run
21 kettlebell swings (1 pood..approx. 36 lbs.)
12 pull-ups

Time: 12:12

This was a good time for me! I got a pretty good rythym on the pull-ups and was able to get in 4, 3 at a time. One the last round I had to go to singles, but I was still moving quickly. KB swings felt good too.

Also this was my 4th day in a row to workout, but I don't think that affected me.

WOD 10-30-09

Front Squat

3 x 3 x 3 x 3 x 3

77 lbs. - 100 lbs. - 110 lbs. - 120 lbs. - 125 lbs. (PR - up from 120 lbs. 8/24...130 lbs. is right around the corner, then 150!)

Then....

AMRAP in 20 minutes:

5 burpees
10 box jumps
15 ball slams

11 rounds + 1 burpee

The last time I did this was in May and I did 9 rounds. For some reason I have started struggling with my box jumps...legs felt like concrete so that could have been it!



Front squat PR!

WOD 10-29-09

Back Squat:
3 x 3 x 3

100 lbs. - 120 lbs. - 140 lbs. (PR up from 135 lbs. on Crossfit Total for 1 rep - 150 here I come!)

Then...

4 rounds for time of:

10/10 DB alternating press (25 lb. dbs)
10 pull-ups
600 meter run

Time: 17:50

Those dumbbells were heavy! Left side definitely struggled. I was moving kind of slow through this one, but was able to pick up speed as the rounds went by, a great workout! Also this class was at 5am...could have contributed to my sluggishness!

WOD 10-28-09

4 rounds for time:

10 deadlifts (155 lbs.)

5 handstand push-ups

30 walking overhead lunges (10 kilos)

Time: 18:21

I was NOT feeling the handstand push-ups on this one! Those things killed me. The first two rounds were decent, but on rounds 3 and 4 I really struggled with just getting up. The more I tried the more I failed, and the more I failed the more pissed I got! So it was a vicious cycle and it was probably one of my worst performances in a long time. The deadlifts were okay and the lunges weren't a problem, just those dang HSPUs. But, I will get them!

Lunging!