Meredith and I got to the park 30 minutes early and ran 2 miles beforehand. Then we met up with the group to run 7 miles..but due to a slight miscalculation we ran a little over 8.5! So that gave us a total of 10.5 for the day, not bad! Felt pretty good too. I believe our time for 8.5 was right at 1:20. Everybody did great with the extra mileage! Meredith felt like it was a stroll in the park and I was nearly crippled this morning. Haha just kidding, my hips were just a little tight.
I did this one back on 3-31-09 when I first joined the gym, and I used a 32 lb. bar for the thruster and blue band for the pull-ups. I believe my time was right about 19 minutes. So to pretty much double the loads and still get a close time, I was really happy about that!
5-5-5-5-5 (stayed light and only went up to 99 lbs.)
4 rounds for time of: 15 wall ball (14 lbs.) 6 ring rows 5 shoot-thrus (with paralletes) 15 box jumps (19 inch)
Time was 8 something I think... I forgot to write it down.
This was Meredith's first Crossfit workout! She did great and made it through all the back squats, then modified the WOD to two rounds. I don't think she is used to weight bearing exercises, so those back squats threw her for a loop. She made it up to 55 lbs., which is very good for a first time. Good job Meredith!
10 power cleans (35k) 800 meter run 15 knees to elbow 20 double unders 10 power cleans 600 meter run 15 knees to elbow 15 double unders 10 power cleans 400 meter run 15 knees to elbows 10 double unders
Another great WOD! Legs felt a little heavy on the runs (soreness from Tabata squats) but otherwise I was moving pretty quick! Knees to elbows definitely took me the longest, my abs were killing from last night's sit-ups.
Getting some height on the double unders! Must have been my last rep because I don't normally jump that high.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. First 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
The "Bay Area Running Crew" was back at it on Sunday morning and we did 6 miles together. I did two miles beforehand and felt great, although it was really cold. 7 miles next Sunday, with two before. Will have my sister Meredith running with us so that should be fun, unless she just takes off and smokes us all, which is highly likely!
Skill: Hold 1/4 bodyweight dumbbell overhead as long as possible.
I used a 40 lb. dumbbell (although 1/4 would techincally be 36): Right arm - 1 minute 45 seconds Left arm - 1 minute 20 seconds
Wow my left side sure is weak! I knew that beforehand, but I didn't know it was such a drastic difference.
4 rounds for time: 200 meter sandbag run (50 lbs.) 15 kettlebell swings (40 lbs.) 15 med ball cleans (12 lbs.) 20 overhead lunges (10k bumper plate)
This one was awesome. I felt great beforehand and during the WOD, and can tell that I am getting stronger and better endurance every day. I was pretty sore from Friday's two workouts, but I loosened up pretty quickly. I am looking at every workout as an opportunity to get better, with the goal of peaking at the sectional qualifiers in March.
Snatches 6 x 2 20k - 20k - 25k - 30k - 35k (pr on 35!)
Clean and Jerk 8 x 2 35k - 40k - 40k - 40k - 42.2k - 45k - 47k - 47k (pr on the 47ks!)
Deadlift 5 x 2 47k - 57k - 65k - 75k - 95k
This was a great workout! I felt really strong and was really excited to get those PR's in the snatch and clean and jerk. Form is everything with these lifts, and I am grateful for having two awesome coaches that are sticklers for good form.
Wasn't feeling all that strong! I don't think I have been eating enough and I could definitely tell when I was going for those presses. Will get 35k next time for sure. Also I probably went up too quickly, and should have saved 35k for last.
Was a dreary day, foggy and misty, but actually pretty good running weather.
I got to the park at 7am and did 2 miles on my own at a quick pace - right about 8 minutes per mile. I knew the 5 miler would be a slower pace so I wanted to get some speed in.
I was nice and warmed up at 7:30 when we headed out for the 5. I felt pretty good throughout the run, towards the end I could feel my hips getting pretty tight but other than that, the 5 was pretty easy, even got in a nice sprint finish. I will continute to run 2 to 3 beforehand and then do the longer miles with the group.
This was a great workout! We had a visitor from another local affiliate, and no way in hell was I going to let him get the top time. He took an early lead, but I stayed consistent throughout the rounds and ended up coming in 1st by a minute or so. Was probably the fastest 200 meters I have ever run, but it was awesome. He was a really nice guy, and I hope he will workout at our gym more often because he really pushed me. I feel that I am getting much tougher and stronger physically as well as mentally. I have a long ways to go and I am going to continue worker harder every day. Crossfit Games sectional qualifiers (which qualify you for the regional qualifier) are March 13-14, 2010 in Austin. I will be there and I will be ready to compete and represent Crossfit Bay Area. Yeah!
This was tough! I was able to stay pretty consistent throughout the rounds with 30 slam balls, 36 kb swings and 26 box jumps. The rx'd weight for kb was 25 lbs., but I need to get stronger so I went with the 40 lbs. I definitely could have hit 40 per round with the lighter kb, but I am glad I went heavier. Feeling it in the lats today though!
PM WOD: Olympic lifting
Power snatch: 5 x 3 (25k - 25k - 29.6k - 29.6k - 29.6k)
Power clean: 5 x 3 (29.6 - 35 - 39 - 39 - 39)
Push jerk: 5 x 2 (35 - 39 - 39 - 40 - 40)
Front squat: 5 x 5 (40k for all sets)
New Crossfit Bay Area shirts are in and they look great!
Well this was just a sucky workout! I am actually really glad we did it, as the deadlift and hspu are two of my weaker movements. I am getting better at both of them, and this workout really let me focus on gaining strength in those two areas. The deadlifts were not bad at all, but the hspus just killed me. But I finished and that is what matters, and I know the quicker times will come.
I ran 4 miles with the "Crossfit Bay Area Running Crew" near Clear Lake on Sunday morning. I believe we are doing 5 miles next weekend, so my plan will be to get there early and do 4 on my own and then 5 with the group. Sunday felt good, even after Saturday's workout!
This was such a great workout! Crossfit Bay Area and Crossfit in Common hosted a great workout at the CF Bay Area gym. It was nice to compete against some different Crossfitters and raise money for the victims of the Ft. Hood shootings.
Headed out for a run under Coach Laura's watchful eye!
50 Russian twists with 9 lb. ball 3 times max handstand push-ups 1: 3 pads, 12 push-ups 2: 2 pads, 6 push-ups 3: 2 pads, 6 push-ups
30 burpees 10 sumo-deadlift high pulls (65 lbs.) 25 double unders 20 burpees 15 sumo-deadlift high pulls 25 double unders 10 burpees 20 sumo-deadlift high pulls 25 double unders
This one was tough! I used to love seeing jump rope in a WOD because that would be my recovery time, not with the double unders! Man those things take it out of you. It was so cold in the gym today - had that burning in the lungs feeling that really slowed me down. Oh well, will just get conditioned to work out in lower temperatures!
This is going to be a really busy, active weekend. Friday I am going out with my family (sans Meredith and Chad, wish yall could be here!) to celebrate my mom's birthday. We are going out to eat and then to some Houston Symphony holiday concert and Grace church. Should actually be a pretty good time! I'm going to try my best to get in an hour of Olympic Weightlifting on Fri from 4-5, but that may be cutting it pretty close!
Then on Saturday at 8am Michelle and I are running in the Reindeer Run in Nassau Bay. This will be Michelle's first attempt at running/jogging the entire race so it should be fun. Cold, but fun. She has come a long way in the 9 months that she has really focused on exercise and nutrition, and I am very proud of her. Below are photos taken exactly 1 year apart - incredible! Keep up the good work Michelle!
Then I will head over to Crossfit Bay Area for the Lumberjack Memorial WOD that will honor and raise money for all of those that were killed or injured at Ft. Hood. Four members of the affiliate Crossfit Lumberjack were killed. Check out http://www.cflumberjack.org/ for more information! Another Clear Lake area affiliate, Crossfit in Common, and their members are also coming over to CF Bay Area for the workout.
Sunday will be a group training run with the other CF Bay Area members that are going to do the Lucky Trails half marathon.