Tuesday, February 23, 2010

WOD 2-23-10

Incline Bench 3 - 3 - 3 - 1 - 1 - 1

65 lbs. - 80 - 90 - 98 - 103 - 108 (pr, previous max was 95)


AMRAP in 20 minutes of:

15 L-Sits
7 cleans (105 lbs.)
15 box jumps

Rounds: 3 + 15 l-sits + 4 cleans

Those cleans were no joke. Definitely slowed me down, but I am glad I went that heavy. I was able to do them easier than at the sectional prep wod a month ago, so I can tell I am getting stronger. I caught one pretty hard on my chest so that is definitely going to be sore for a couple of days.

WOD 2-22-10

Back Squat
3 - 3 - 3 - 1 - 1 - 1
99 lbs. - 120 - 130 - 145 - 150 - 155 (pr up from 150 on 2-19!)


For Time:

5 Ring Push Ups
10 Pull Ups
15 Squats
200 m
Run21 K.B.S. (35 lbs.)
12 Pull Ups
400 m Run
75 Wall Ball Shots (14 lbs.)
400 m Run
12 Pull Ups
21 K.B.S.
200 m Run
15 Squats
10 Pull Ups
5 Ring Push Ups

Time: 16:27
We did this one back on 7/27 and my time was 18:20 and I was using a 25 lb. kettlebell and 12 lb. wall-ball. So I was very pleased to improve my time while going heavier.

155 lb. back squat!

Endurance WOD 2-21-10

9 mile run at Memorial park. 12 miles were planned, but I can't afford to lose any strength this close to the Crossfit Games Sectionals. So, I don't plan on going over 10 miles for any remaining runs. The 9 felt pretty good, was pretty tight from all of Saturday's workouts though. Memorial park was really nice - was a good change of scenery.

WOD 2-20-10

WOD 1: Bayou City Crossfit Sectional Prep WOD 8 am

Row for calories
KB swings (35 lbs.)
Push-press (65 lbs.)

Time: 8:15

This one was pretty tough, it wreaked havoc on my shoulders. Excited that CF Bay Area has bought a second rower, will be nice to get in more WODs with the rower, that is definitely what slowed me down.

WOD 2: Crossfit Bay Area Partner WOD 10 am

There were a lot of folks at this class and Coach Laura did not want to wreck everyone for the Crossfit in Common WOD at 3, so we did a fun partner workout.

5 total rounds of...

200 meter run
15 wall balls
15 box jumps

Partner A starts with run while B is on wall balls, A then goes to box jumps and B goes on the run, etc. Matt and I partnered for this and accidentally did 6 rounds. I didn't write down our time but it was around 7-8 minutes.

WOD 3: Crossfit In Common Haiti fundraiser WOD 3 pm

It was a WOD with 15 exercises - one big chipper with varying reps. As each person came in they drew a card and could assign that to an exercise. So, I drew a Jack which represented 20 reps, of the exercises that were left on the board without reps assigned, I could pick which one I wanted to assign 20 to, so I chose sit-ups. The workout itself was really quick - I finished in 7:57. There were a ton of people there so it was really cool, especially cool that a lot of CF Bay Area members went. Crossfit in Common collected a ton of shoes which they are donating to Soles for Souls.
Group shot after the workout. I can't tell if my eyes are closed or if I look cross-eyed.

WOD 2-19-10

I came into the 10am class for skill work and some strength training.

Skill work:
Handstand push-ups
Body rows



6 x 3
55 lbs- 99 - 99 - 110 - 115 - 120

6 x 1
125 - 130 - 135 - 140 - 145 - 150 (*pr up from 145)

WOD 2-18-10

Overhead Squats 5 - 5 - 5 - 3 - 3 - 3

35 lbs - 55 lbs - 55 lbs - 65 lbs - 75 lbs - 75 lbs


"Running Fran:

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

Time: 16:34

PR from when we did this back on 9/4/09 - my time then was 23:54.

Wednesday, February 17, 2010

WOD 2-16-10

Work on clean technique with Dr. Taylor ~ 30 minutes


10 power cleans (77 lbs.)
Run 200 meters
9 power cleans
Run 200 meters
8 power cleans
Run 200 meters
7 power cleans
Run 200 meters
6 power cleans
Run 200 meters
5 power cleans
Run 200 meters
4 power cleans
Run 200 meters
3 power cleans
Run 200 meters
2 power cleans
Run 200 meters
1 power clean
Run 200 meters

Time: 16:40

It was a lot of 200 meters! This one felt really good though. In retrospect, I probably should have been doing 100 lbs. But, I am definitely feeling it today in my traps so I know I was shrugging the heck out of it. I was able to go straight through, no broken sets, no walking on the runs, so that felt really good.

WOD 2-15-10

Back Squat 5 - 5 - 5 -3 - 3 - 3

77 lbs. - 82 lbs. - 87 lbs. - 99 lbs. - 110 lbs. - 120 lbs.

This was nowhere near my PR, but my legs were still recovering from Sunday's 11 miler. 120 felt pretty good, so I wish I would have been a little more aggressive and topped out at 130.


4 rounds for time of:

200 meter run
10/10 dumbbell press (25 lbs.)
5 dips
10 plank outs
15 L-Sits

Time: 14:58

Endurance WOD 2-14-10

Ran 11 miles with the group, 1 for a warm-up. It was an absolutely beautiful day, actually pretty warm. Time was right at 1:45 which put me right under a 10:00 pace. Pretty slow, but not too bad considering I missed the past two Sunday long runs. So it felt good to get back in the groove of running, but my hips were SO tight on the last couple of miles. Definitely need to really focus on warming them up beforehand. I have been stretching/foam rolling the heck out of them and my IT bands, so hopefully that will help. This Sunday we are leaving the Seabrook trails for a 12 mile run in Memorial Park - should be a nice change of scenery!

WOD 2-13-10

Partner WOD:

400 meter run (everyone)

2 rounds, with partner of:
50 wall ball shots (14 lbs.)
50 weighted sit-ups (10k plate)
50 push-ups

200 meter 50 lb. sandbag run (everyone)

50 overhead squats (with partner, weighted PVC)

2 rounds, with partner of:
50 knees to elbows
50 burpees

400 meter run (everyone)

Time: 28:50

Matt was my partner for this and we did awesome! It was a really good workout. We started out with a strategy of switching off every 10 reps, and we stuck to that throughout. It was just enough to go all out for the 10, catch your breath while the partner works, and get right back at it. I think that really helped us, versus going for 25 each and wearing ourselves out too quickly. It was a very cold morning which made the runs tough, and I think both of our hands were frozen so it was tough to catch that med ball on the wall ball. It was a fun workout, and it was nice because there were so many people there. Nice to see the gym growing!

WOD 2-12-10

Olympic Lifting Workout:

Snatch 8 x 2:

20k - 20k - 25k - 25k - 30k - 30k - 35k - 35k

Clean and Jerk 7 x 2:

35k - 35k - 40k - 40k - 45k - 45k - 47k

Felt good! Nice to get back after missing a couple of Fridays.

Thursday, February 11, 2010

WOD 2-11-10

Front Squat
3 - 3 - 3 - 1 - 1 -1

99 lbs - 121 lbs. - 130 lbs. - 130 lbs. - 132 lbs. - 132 lbs. (PR up from 125)


AMRAP in 20 minutes of:

10 sumo-deadlift high pulls (65 lbs.)
15 box jumps (20 inch)
10 push-press (65 lbs.)

Rounds: 9 + 4 sumo-deadlift high pulls

This one felt GREAT! I knew I was moving pretty quickly, so I was very happy with a little over 9 rounds. We did this same WOD in June, and back then I only did 5 rounds plus sdhps and 5 box jumps. So that was awesome to almost double my rounds. I tried my best to keep moving and not take any unneccesary breaks. Coach Laura said "what is that time really giving you? do you really need that?" and it finally clicked that no, I don't really need them. I THINK I need them, but if I just keep moving it will be over soon enough and I can rest then. So that was awesome to have that really click. I mean, it has clicked before, but I was never mentally strong enough to do anything about it! So that was definitely a breakthrough. Thanks Coach!
After sucky performances on Monday and Tuesday, I really needed this. This morning was really fun, and I have to remember that is the point and why I love it so much.
I am hoping to get in two WODs tomorrow - met con in the am and the Olympic lifting wod in the afternoon. Work has been crazy so I may miss the morning, but I will definitely be there for the 4-6 Olympic wod. Love those! Also I am really excited about Saturday's workout - I love Saturday morning WODs and I have missed the past two weeks at the gym because of competitions. Will be nice to be "at home" for a Saturday wod!

WOD 2-9-10

Hang Power Cleans
3 - 3 - 3 - 1 - 1 - 1

25k - 35k - 35k - 35k - 35k - 35k

My form was really sucking so I just stayed at 35k, felt much better towards the end.


3 rounds for time of:

400 meter run
21 bodyweight deadlifts (145 lbs.)
12 burpees

Time: 20:47

Another sucky one! My legs were feeling it from Monday night, and lower back was still feeling it from Saturday. Should have taken Monday off in retrospect.

WOD 2-8-10

50 anchored sit-ups


"Let's Play Ball"

10 rounds
30 seconds max reps wall ball (12 lbs.)
30 seconds max reps slam ball (12 lbs.)
1 minute rest between rounds

Total reps: 364

This was only 10 reps higher than when I did this back in May, but I was using an 8 lb. ball back then. Also I was still really hurting from Saturday. Not my best performance, that is for sure!

Wednesday, February 10, 2010

Crossfit FX TX Games Unleashed Recap

On Saturday Feb. 6 I competed in the first annual Crossfit FX TX Games Unleashed in Allen, TX. The event consisted of 4 WODs:

WOD 1 - 3 attempts at 1RM split snatch

WOD 2 - 4 rounds for time of

  • 10 overhead squats (65 lbs.)

  • 40 meter kettlebell pull with movement (55 lbs.)

  • 10 manmakers (20 lb. dumbbells)

WOD 3 - 250 meter swim

WOD 4 - Chipper
  • 30 kettlebell overhead walking lunges (35 lbs.)
  • 30 knees to elbows

  • 30 kettlebell snatches (35 lbs.)

  • 30 pull-ups

  • 30 box jumps (20 inch)

  • 30 cleans (20 lb. dumbbells)

  • 30 ring push-ups

  • 30 deadlifts (115 lbs.)

  • 30 GHD sit-ups

  • 30 GHD back extensions


Well the split snatch was different! I had never done one, so it was an interesting lift. It was a pretty even playing field though, because it was tough to find another competitor that had done them or were comfortable with them. So it is just a snatch - floor to overhead, but instead of catching it in a squat you catch it in a split stance. I had to give the weight for my first attempt and I really had no clue what to do. I was very conservative and started at 60 lbs. Once I found out that other girls were starting at 95 lbs., I was pretty embarrased. So, my first attempt at 60 went up fine. I bumped up my next attempt to 80 lbs. The 80 felt easy and went up with no problem, but turns out I caught it a little loose and when I pressed it into a lockout, that DQ'ed the lift. I wasn't aware of this, so I bumped up my next attempt to 95. I couldn't even get that up, so that one definitely didn't count. I wish i would have known my second attempt was no good, because I would have stayed at 80 for my third attempt. I was pretty dissapointed with my performance in this event and was glad it was over.


There was a 25 minute time cap on this one, and I believe only 1 or 2 girls in the first heat made it in time. I was in the second heat, so I was definitely nervous after seeing that. That walking kettlebell movement killed me. It was so heavy and just wiped me out. Anything that makes overhead squats and manmakers seem easy, you know it is tough. After round 1 I was thinking
"this sucks". After round 2 "I am only halfway?!" Round 3 "would anybody notice if I just ran out the door right now?" Round 4 "I paid to do this sh!t?!? What the heck was I thinking?!" So I finished up the kettlebell movement right as the clock hit 25:00, missing the manmakers. With a DNF for this workout, I was very dissapointed. Mentally I was just not in a good place. It was such a reality check, a slap in the face of how far I have to go and how hard I need to work in order to even be competitive at these local events, especially the Crossfit Games qualifiers. So that was a horrible event for me but I was very glad it was over. The only consolation was that it seemed to be pretty tough for everyone, people were puking all over the place. It was pretty crazy!
After all the heats were finished for WOD 2 there was about a 1.5 hour lunch break. Matt, Laura, Donna, my mom and I all headed over to Which Wich for lunch. I wasn't all that hungry because I was already hurting, so I just ate half of my sandwich. It was tough to even eat that, but I knew I needed the food. Once we got back to CF FX TX I went inside to change for the swim event. I was talking to some of the other female competitors and they told me the standings had been posted. I went over to check them, expecting I was in last place, and I was in 4th! I don't know how the heck that happened, but my spirits literally soared. I was feeling so low after the first two WODs, that just knowing I had a glimmer of hope for top 3 made all the difference. Laura, Matt and Donna were out in the car because we were going to drive over the pool for the swim event, so I went running out saying "I'm in 4th! I'm in 4th!" - saying that just when I got to them, not like screaming it through the parking lot. Anways, so then I headed back in to change and then we drove over to the natatorium down the street. The swim event was closed to only competitors and judges, so it sucked that they could not watch. Also let me note that I was still very nervous about the swim - I have never been a great swimmer. I mean I can swim, but not like competitvely or anything.


I was in the second heat for the swim. After seeing the length of the pool and knowing that it really wasn't all that far, I started feeling really good. No one seemed to struggle too much in the first heat, and I knew that I could move faster. When my heat came up I jumped in and got my goggles situated, and just waited for the 3,2,1 go. As soon as I heard go I took off and could tell that I was taking an early lead. Now my form was not the best - I didn't put my head in the water until the very last sprint. But it was working for me and I was not going to change it. I settled into a pace that I knew I could sustain and just went for it. For one length I would kick and pull mostly with my right arm, and then on the next length I would kick and pull mostly with my left. That seemed to work pretty well and before I knew it I only had one lap to go. With about 15 yards left I just put my head down and went full steam ahead. In retrospect I wish I would have done that for the entire last length, but what can you do. I ended up first in my heat with a time of 4:34 and I was VERY pleased and surprised. My heart was beating so fast but it wasn't because I was tired, I was just so happy. I placed 1st in this event overall for the women. Once I got dried off and dressed I ran outside to find Laura, Matt, Donna and my mom to tell them the good news but they weren't there! Turns out they had gone to Kroger, so I went back inside to watch some more of the heats. About ten minutes later I saw my mom and Donna outside of the door so I went out and was like "whooo I did so well!" and they were all happy so that was a great moment. We headed back to gym so I could get changed, and then had to wait it out until the final workout got started.


After WOD 2, I was not that scared of the chipper. I like chippers because you stay at a movement until you are done, but then you can cross it off the list. Yeah it is going to suck for those 30 reps, but once you are done you won't have to do it again. At least that is what I kept telling myself! To be honest most of the workout was a blur, so I can't even properly recap it. I will just say that 30 is much higher number than it seems! When I got to the GHD sit-ups I cranked out a few reps but then just got so dizzy, so it took my a few seconds to get used to the movement. Once I was done with that 30 I knew I was in the home stretch. So I flipped over for my back extensions and just started cranking them out, I was able to do 20 really fast, but at that point I just wanted to stop. I could hear my mom, Laura, my judge and Matt just screaming at me to keep going, so I did. Matt was yelling so loud - I could definitely hear him above all else. But that was all I needed and I cranked out those last ten reps, and actually I think I was screaming too. My lower back hurt so bad, those last few reps were excruciating. But I was done! And so happy it was over. I think my time was around 23:00, but I won't know for sure until the official rankings and times are posted.
Since I was 4th going into WODs 3 and 4 and I did really well on 3 and fairly well on 4, I was pretty confident I had moved into 3rd place. After several men's heats of WOD 4, they finally announced the top 3. Points-wise, the top two girls were in a league of their own. The girl who got first place was amazing, I think she finished WOD 4 in like 16 minutes. But I was able to hang on to 3rd place and I was really happy about that. I was exhausted when we loaded up the van and headed home. Matt got us home in record time and I have never been so happy to see a shower and my bed!

Despite all of the pain and ups and downs, it was a great day. Thank you so much to Coach Laura for pushing me every day and giving me words of encouragement, even if I don't want to hear it at the time! Thank you to Matt for driving us up there and back safely (and quickly!) and for encouraging me at the competition and at the gym. Thanks to Donna for cheering me on! And thanks to my mom for always going with me to these things even though it kills her to see me in so much pain. It was really nice to have my own little entourage, especially so far from home. So thank yall so much and I really in truly would not have been able to do it without yall. Also thanks to Jason for letting us stay with you Friday night and for the excellent dinner! A tremendous thank you to Crossfit FX TX for putting on such a well run event, and thanks to all the other female competitors who were so nice and welcoming. Now, some pictures!

WOD 2 - Overhead squats

WOD 2 - Kettlebell pull with movement

The look on Coach's face is priceless. With only 1:30 left on the clock she knew there was no way I could finish!

WOD 2 - Manmakers


The support crew! My mom, me, Coach Laura, Donna and Matt. Thank yall so much!

WOD 2-3-10

50 Double Unders
10 Military Press (65 lbs.)
20 Push ups
50 Double Unders
10 Push Press (65 lbs.)
20 Push Ups
30 Squats
200 Jump Rope
10 S.D.H.P. (65 lbs.)
20 Push Ups
30 Squats
40 Sit Ups
200 Jump Rope
10 Thrusters (65 lbs.)
20 Push Ups
30 Squats
40 Sit Ups
50 Kettlebell Swings (25 lbs.)

Time: 27:45

Wednesday, February 3, 2010

WOD 2-2-10

M.E. Floor Press: 5 - 5 - 5 - 3 - 3 - 3

65lbs. - 75 - 80 - 85 - 90 - 95 lbs.


4 rounds for time of:

200 meter sandbag carry (50 lbs.)
15 pull-ups
15 overhead squats (45 lbs.)

Time: 15:14

This one was tough - sandbag carries felt good and that is definitely where I made up my time. My arms just felt dead on the pull-ups, lingering effects from Saturday's chest to bar pull-ups I think. Overhead squats were okay because they were so light, but my hips were very tight so it took a couple of rounds for me to get loosened up. Otherwise felt pretty good!

I will work out tonight (Wednesday) and will take Thursday and Friday off. On Friday Coach Laura, Matt, Donna, my mom and I will head out for Allen, TX! I am competing in the "Crossfit FX TX Games Unleashed" on Saturday. My cousin Jason has graciously offered to let us stay with him Friday night which is great because he only lives 4 miles from the gym. There will be 4 workouts on Saturday - one being a swim event! I just got confirmation today that there will in fact be a swim. I am not the best swimmer, but I am confident that I will be able to get through it! It should be a fun trip and I am really looking forward to it.

WOD 2-1-10

Hang power clean: 3 - 3 - 3 - 1 - 1 - 1
15k - 35k - 45k - 47k - 47k - 50k


AMRAP in 20 minutes of:

5 snatches (55 lbs.)
10 knees to elbows
200 meter run

Rounds: 8 + 5 snatches + 3 knees to elbows

This one felt awesome! I was flying through the whole thing, 55 lbs. felt like a feather compared to the cleans on Saturday. I was really worried that I would not do well because I was so sore, but I felt great during the workout and after. On-ramp graduates are starting to filter into the classes so it is awesome to be working out with some new people in the mix!