Texas CrossFitter

Hiatus

2010-06-08T05:04:00.000-07:00

I am officially putting this blog on hiatus for the time being. Things are going very well with Crossfit and triathlons, and I am looking forward to constantly improving at both all summer. Here is the workout schedule I will be following:

Monday:

Crossfit Endurance (CFE) swim and run WOD early am
Crossfit Bay Area (CF Bay Area) WOD 7 pm

Tuesday:

CF Bay Area WOd 7:30 am

Wednesday:

CFE swim and bike WOD early am
CF Bay Area WOD 7 pm

Thursday:

Rest day

Friday:

Olympic lifting WOD 4-6 pm

Saturday:

CF Bay Area WOD 10 am

Sunday:

Race or long bike ride

So that will pretty much be my focus throughout the summer! Will update occasionaly.

Quick Update

2010-05-21T04:59:00.001-07:00

Just a quick update as my posts have been non-existent lately. My CrossFit training has been better than ever lately and I am getting better/faster/stronger every day. I have my first sprint triathlon on Sunday so I will start blogging again with a recap of that. So to all of my two readers out there, sorry for the lack of posting but I'll be back soon!

WOD 4-26-10

2010-04-28T06:45:00.000-07:00

Press 3-3-3-1-1-1

55 - 65 - 75 - 85 - 90 (fail)

Then...

4 rounds of time of:

10 man makers (15 lb. dbs)
20 walking lunges (15 lb. dbs)
5 hand stand push-ups
30 double unders

Time: 21:02

Felt good! Really quick on the double unders which was nice!

WOD 4-24-10

2010-04-28T06:36:00.001-07:00

Partner WOD

AMRAP in 20 minutes

Parter A runs a 400 meter while Partner B does AMRAP of:

5 pull-ups
10 broad jumps
15 kettlebell swings

When parter A returns from run, they take over and B heads out on run. A round is completed when the kb swings are finished.

Matt was my partner for this and he did great! He really did well - we were able to get in 11 rounds + 5 pull-ups, 10 broad jumps and 3 kettlebell swings

WOD 4-23-10

2010-04-28T06:33:00.000-07:00

Olympic Lifting WOD

Snatch 6x2

20k - 25k - 25k - 29.6k - 29.6k - 35k -

Singles
37k - 37k - 38k (f) - 38k (f) - 38k (f) - damn 38k!!!

Clean & Jerk 5x2

35k - 40k - 44k - 45k - 47k

Singles
50k - 50k

WOD 4-21-10

2010-04-28T06:23:00.000-07:00

Back Squat 5 x 3

77 lbs. - 99 - 120 - 145 - 165 (10 lb. PR from my 1RM and was able to do 3!)

Then...

5 rounds - count reps completed for each

45 seconds of Wall Ball (14 lbs.)
15 seconds of rest
45 seconds of Kettlebell Swings (35 lbs.)
15 seconds rest
45 seconds of Sumo Deadlift High Pulls (50 lb. kb)
1 minute 15 seconds of rest

Wall Ball
26, 27, 25 , 24 , 25

Kettlebell Swings
24, 24, 23, 21, 23

Sumo-Deadlift High Pulls
27, 26, 21, 24, 22

Total: 362

WOD 4-20-10

2010-04-20T11:25:00.000-07:00

Olympic Lifting work:

2 hang cleans + 1 push-jerk x 6

25k - 30k - 30k - 32k - 35k (kept it light because my shoulders were really feeling it from last night's WOD)

Then...

AMRAP in 15 minutes of:

12 push-press (65 lbs.)
15 box jumps (19 inch)

7 rounds + 12 push press + 1 box jump

Another good one! Shoulders were definitely shot from the night before, but I still think I got in a pretty decent number of rounds. No rest day until Thursday, but glad that I don't have to work out until Wednesday night.

WOD 4-19-10

2010-04-20T11:15:00.001-07:00

Went for a 15 mile bike ride on Sunday - felt good and I was able to beat the rain. Then as soon as I got back I did a quick jog to end of the street, just to get me legs used to that transition. I signed up for my first triathlon which will be May 23!

Then, my mom said she wanted to see how far she could make it when trying to run a mile. She knew she wouldn't be able to run the whole thing and would have to take some breaks, so she just wanted to gauge how far she could get before having to walk. She made it to right about 0.40 miles and had to walk, but after she caught her breath she started back running. In total I would say she was able to jog for at least 0.75 miles, and she finished in 13:30! She really worked hard and hopefully we can do this weekly. I am also excited to do this with Michelle to see how far she can make it and what her time is. This time last year they were both at about a 20:00 mile! So they are making tremendous improvements.

Okay, onto the Monday night WOD.

Overhead Squats
3-3-3-3-3
15k - 25k - 34k - 40k - 47k (103 lbs.)

then....

4 rounds with a 5 minute rest between each round

With 5 minutes on the clock:

Run 600 meters

With remaining time do AMRAP of
5 dips (skinny black band assist)
10 push ups

Round 1: 4 rounds + 4 dips
Round 2: 4 rounds
Round 3: 3 rounds + 5 dips + 5 push ups
Round 4: 3 rounds + 5 dips + 7 push ups

This one was TOUGH! Starting out on those runs in the later rounds was painful and awkward because I felt like I had no control of my arms. My chest, shoulders, triceps were so fatigued from the dips and push ups! This was an ass-kicking WOD and I am just glad I was able to stay fairly consistent.

WOD 4-17-10

2010-04-20T11:11:00.000-07:00

"Filthy Fifty"

50 box jumps (19 inch)
50 jumping pull-ups
50 kettlebell swings (35 lbs.)
50 walking lunges
50 knees to elbows
50 push-presses (35 lbs.)
50 back extensions
50 wall balls (14 lbs.)
50 burpees
50 double unders

Time: 28:32

When we did this on 1/9/10 my time was 32:04. So a nearly 4 minute PR! I definitely made up a ton of time on the double unders because I was able to knock those out 25 at a time, in about 2 minutes. Felt good! Calves were SO sore the next day.

The group post WOD:

WOD 4-14-10

2010-04-20T11:09:00.000-07:00

Front Squat
3-3-3-3-3
77 lbs. - 99 - 120 - 130 - 135

Then...

5 rounds for time of:

200 meter farmer's walk (20 lb. dbs.)
15 push-ups
15 L-sits
15 sumo-deadlift high pulls (65 lbs.)

Time: 18:55

I sucked at this one! My forearms were absolutely fried. Farmer's walk was much tougher than I expected.

WOD 4-13-10

2010-04-14T13:16:00.000-07:00

5x5 Rows: 15k - 35k - 35k - 40k
5x3 Cleans: 25k - 30k - 35k - 35k
5x2 Jerks: 35k - 35k - 40k

Then...

20 minutes AMRAP
5 power snatches (65 lbs.)
15 sit-ups
3 suicide runs

Rounds 8 + 1 snatch

WOD 4-12-10

2010-04-14T13:13:00.000-07:00

Push Press 3-3-3-3-3

77 lbs. - 87 - 92 - 107 - 117

Then...

4 rounds for time of:

15 wall balls (14 lbs.)
15 slam balls (12 lbs.)
15 knees to elbows
200 meter sandbag run (50 lbs.)

Time: 13:11

WOD 4-10-10

2010-04-14T13:12:00.000-07:00

For time:

50 dumbbell cleans
50 burpee box jumps
50 flutter kicks
100 weighted sit-ups
100 lunges
800 meter run

Time: 22:35

WOD 4-9-10

2010-04-14T13:07:00.001-07:00

AM Crossfit WOD

4 rounds for time:

12 ring rows
12 ring dips*
10/10 dumbbell press (30 lb. dbs)
30 double unders

Time: didn't write it down! I think it was around 16 minutes or so...but that is a very wild guess.

*I was able to do one round with no band! But my shoulders were SHOT from the WOD for a good 2 or 3 days. Good though!

PM Olympic WOD

Deadlift to the knees: 5x5
25k - 35k - 45k - 50k - 55k

Pulls from the floor (clean grip): 5x5
35k - 35k - 40k - 40k - 40k

Power cleans: 5x3
35k - 35k - 40k - 40k - 40k

Jerks from the rack: 5x2
35k - 35k - 40k - 40k - 42.5k

WOD 4-8-10

2010-04-14T13:05:00.000-07:00

Deadlift 1-1-1-1-1

145-187-210-220-230* 17 lb. PR

Then...

"Griff"

800 meter run
400 meter backwards run
800 meter run
400 meter backwards run

Time: 12:38

WOD 4-6-10

2010-04-07T10:37:00.001-07:00

3 rounds for time:

10 cleans (99 lbs.)
400 meter run

Time: 13:53

Cleans definitely slowed me down. Legs were feeling it from completing "Fran" about 12 hours earlier. But, I am glad I went with the heavier weight (and I still have to go heavier!). Runs felt good and I am finally getting my stride back! Going to go for a bike ride today and test out the Achilles on the bike.

WOD 4-5-10

2010-04-07T10:33:00.000-07:00

"Fran"

21-15-9
Thrusters (65 lbs.)
Pull-Ups

Time: 6:06

This was an improvement of 1:30 from when we did this back in January! And it felt horrible - I know if I am feeling good I can get it to 5:00. Pull-ups are definitely my downfall in this, I can crank out about 4 in a row so I need to get that number up significantly. Looking forward to a 5:00 time next time we do Fran!

WOD 4-3-10

2010-04-07T10:30:00.000-07:00

5 rounds for time:

11/11 muscle snatch (30 lb. db)
12 slam ball (12 lb.)
13 push-ups
14 knees to elbows
Run: round 1 - 800m, 2 - 600m, 3 - 400m, 4 - 200m, 5 - 25 broad jumps

Time: 27:40

This was a good workout and it was actually really hot outisde, probably about 85 degrees with what felt like 100% humidity. Achilles acted up a little bit on the runs, and was sore after, but otherwise this WOD felt good!

WOD 4-2-10

2010-04-02T09:45:00.000-07:00

4 rounds for time of:

10 ring rows
10 dips (small black band for assistance, about 1/2 in. thick)
10 kettlebell swings (50 lbs.)
200 meter sandbag run (50 lbs.)

Time: 15:18

This was my first WOD with the 50 lb. kettlebell. It wasn't too bad! Although it did wipe out my arms/shoulders for the next round of ring rows. But it was good and I definitely will stick to that bell for future WODs. It may slow me down a little, but for now building the strength is more important.

WOD 4-1-10

2010-04-02T09:41:00.000-07:00

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

77 lbs. - 87 - 97 - 117 - 137 - 147* (15 lb. PR!)

Then AMRAP in 18 minutes of:

2 Hand stand push-ups
4 Pull-ups
6 Overhead squats (45 lbs.)

11 rounds + 2 hand stand push-ups

Ah those damn hand stand push-ups!! I was able to get through, but defnitely not as confidently as I would have liked. On a good note, the pull-ups and overhead squats felt good and I was able to do pretty much every set of those unbroken.

WOD 3-30-10

2010-04-02T09:38:00.000-07:00

Clean 3-3-3-1-1-1

15k - 25k - 30k - 35k - 40k - 45k

Then...

5 rounds for time of:

15 hang power snatches (45 lbs.)
100 jump ropes

Rest 5 minutes

3 rounds for time of:

15 hang power snatches
100 jump ropes

Time: 20:50 (includes 5:00 minute rest period)

This one felt good! Achilles was stronger, and I just switched to one foot if it started to hurt on the jump ropes. Hang power snatches were great. Really enjoyed this one and finally felt like I was back on track!

WOD 3-29-10

2010-04-02T09:30:00.000-07:00

Back Squats 5-5-5-3-3-3

100 lbs. - 110 - 120 - 120 - 130 - 140

Then...

50 squats
40 med ball sit ups
30 lunges
20 pull-ups
10 man makers (25 lbs.)
1 mile run
10 man makers
20 pull-ups
30 lunges
40 med ball sit ups
50 squats

Time: 26:50

This was a great workout, I really like the long ones. Unfortunately I sucked big time because I was still babying the Achilles, so my mile really sucked. I ran a 9:30 mile! That should be 7:30. My stride was all sorts of f'ed up though, so that really slowed me down. Can't wait for this dang foot to get better!

WOD 3-26-10

2010-04-02T09:28:00.001-07:00

Olympic lifting workout, focused on upper body strength to give my Achilles a little more time to rest.

Overhead Squats 6 x 3
15k - 25k - 25k - 30k - 30k - 35k

Press 3 x 5, 3 x 3
25k - 25k - 27k, 30k - 30k - 32k

Bent Row 5x5
15k - 15k - 25k - 27k - 30k - 35k

WOD 3-22-10

2010-03-24T14:29:00.000-07:00

For time:
400 Meter Run
21 KB Swings (35 lb.)
11 Pull-Ups
10 Tuck Jumps
50 Sit-Ups

400 Meter Run
15 KB Swings
8 Pull-Ups
7 Tuck Jumps
100 Sit-Ups

400 Meter Run
9 KB Swings
5 Pull-Ups
4 Tuck Jumps
50 Sit-Ups

Time: 18:21

We did this one back in June and my time was 19:40. So, a 1:20 improvement, not bad after running two half marathons! I did feel like Quasimodo when I was running though.

On Tuesday morning I attempted to work out but my Achilles tendon on my left heel was absolutely killing me. I iced it, rested took Advil and foam rolled the heck out of my calf all day, but it didn't really help the pain. I made an emergency call to Dr. Taylor - I hated to admit to myself that I may have an injury! - and she was able to schedule me for a Wednesday appointment. Basically my calf is just super, super tight and it is pulling on the Achilles tendon. She was able to use the laser and do some terribly painful massaging, and it really improved the range of motion. It is still pretty sore/tight, so I have been ordered to take 3 days off. I might go crazy! But I know I need it. So I will rest until Saturday morning, when I plan to hit the gym with a vengance. Also Saturday will be the kick-off of the "30 Day Paleo Challenge" - I am excited! I am really ready to further clean up my diet and lean out. So, no posts over the next few days as I will be doing a whole bunch of nothing, workout wise at least.

March Update

2010-03-22T08:32:00.000-07:00

I have really dropped the ball with updating this thing! Instead of going back and making entries for the last two weeks I will just sum it up with this recap of the major events.

March 13/14 - CrossFit Games Central Southern Texas Sectional Qualifier, Austin TX

To sum it up, there were three WODs and I didn't completely suck at only 1 of them. The first WOD was a 2k row followed by max rep 185 lb. deadlifts. I was shooting for anything under 9:00 on the row and 10 deadlifts. I managed to make it off the row at about 8:38 and get 11 deadlifts. I was very pleased with this, because just about 9 months ago I could barely get 165 lbs. for reps. So, that was good. After WOD 1 I was in 16th place.

I knew WOD 2 (3 rounds of: 2 handstand push-ups, 6 95 lb. ground to overhead, 10 burpees) would give me trouble because of the HSPUs. I was right, and I wasn't able to get a single one. This plummeted me in the rankings and I was basically out of contention for top 30.

WOD 3 was a chipper and I did relatively well. I really struggled with the double unders in the grass, but I was able to eek them out one at a time. I made up some time in the final movement (15 65 lb. snatches) which was good, because I have never been confident with those.

It was a great and awe-inspiring weekend to watch all of the strong Texas/Louisiana Crossfitters. Next year, I will much stronger both physically and mentally.

March 20/21 -Seabrook Lucky Trails Pelican Challenge, Seabrook TX

The "Pelican Challenge" consists of a half marathon on both Saturday and Sunday. Wendy and Melissa from Crossfit Bay Area ran the half on Saturday which was awesome. I felt pretty good (except for a huge blister on my left foot) and finished right at 2:08. Wendy was able to finish her first half marathon (she attempted San Antonio but had to DNF due to IT band problems) and Melissa also completed her first half despite pretty bad knee pain. The weather was perfect and it was great to see everyone finish.

I woke up Sunday morning pretty stifff - I should have definitely moved around a little more on Saturday afternoon. I put a large Band-Aid on the bottom of my foot, taped it on, changed shoes and I was ready to go. The weather was much cooler and very windy on Sunday, so my legs felt even more tight because I just shivered up until the starting gun. As soon as I started I knew I was moving slow. I think it ended up being about an 11 minute mile pace! My hips were SO tight I felt like my legs might just pop off at any moment. I walked quite a bit which was pretty demoralizing, but I figured I was okay as long as I kept moving to the finish line. I finally finished at 2:38. Not a great time for me, but not too terrible either considering the shape my legs were in. My mom and dad were there waiting at the finish line for me which was great. As much as it sucked at the time, I think I will probably do it again next year! Well, depending on when CF Games Sectionals fall. Hopefully my sister Meredith will be able to do it too! Also, even though I have run a full marathon, I forgot how tough it is - mentally and physically. Meredith is running in Nashville's Country Music Marathon at the end of April, so I definitely have a newfound respect for her!

Up next:

Time to gain some strength! Really going to focus more on going heavy during WODs rather than going for the fastest time. Also will pick up CFE WODs again consistently on Tues/Thurs afternoons and Sunday mornings. And cycling! Can't wait to get in some good rides. I will keep everything short though, don't want any endurance events to eat away any muscle gains.
Crossfit Bay Area is starting a 30 Day Paleo Challenge on March 27 and I am signed up! I don't eat TOO terribly right now, so it won't be a dramatic shift, but just another level of discipline. I'm looking forward to it!

WOD 3-6-10

2010-03-08T12:50:00.000-08:00

Got in an 8 mile ride on the bike before the WOD. I know that is nothing on a bike, but I wasn't trying to kill my legs before the workout. Was nice to get back out on a road bike!

"Pick Your Poison" Partner WOD

There were 10 options on the board of which you had to pick 6. WOD was with a partner and split 50/50 and we could not be working at the same time.

We picked...

100 double unders

200 squats

100 d.b. push press (25 lb. dbs)

100 box jumps

100 knees to elbows

100 db cleans (25 lb. dbs)

800 meter run

Time: 30:39

Ginger was my partner for this one and we did really well! Saturdays are getting busier so we usually do the partner WODs, which is fun and a nice change of pace!

WOD 3-5-10

2010-03-08T12:45:00.001-08:00

Olympic Lifting afternoon WOD:

Snatches 4 x 3
15k - 20k - 20k - 25k - 25k

Snatches 2 x 2
25k - 30k

Snatches 3 x 1
35k - 35k

Clean and Jerk 6 x 2
35k - 35 - 37 - 37 - 37 - 37 (stayed at the same weight so I could work more on using my legs for the jerk)

Overhead squats 4 x 3
25k - 30 - 35 - 35

WOD 3-4-10

2010-03-08T12:42:00.000-08:00

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

65lbs. - 80 - 90 - 95 - 100 (f) - 95

Then...

3 rounds of

50 yard sprint
15 deadlifts (165 lbs.)
10 burpees
10 jumping slam balls (12 lbs.)

Forgot to write down time!

WOD 3-2-10

2010-03-08T12:40:00.001-08:00

AM WOD
Skill work

Then....

AMRAP in 20 minutes of:

12 hang power snatches (55 lbs.)
10 push-ups

9 rounds + 3 snatches

PM WOD
Strength

Back squats 6x4
45k - 45k - 50k - 55k

Front squats 4x4
35k - 40k - 45k - 45k

WOD 3-1-10

2010-03-08T12:36:00.001-08:00

Max Effort Push-Press 3-3-3-1-1-1

77 lbs-87-92-99-105-110

Then...

4 rounds for time of:
200 meter run
15 L-Sits (on rings)
50 squats
15 kettlebell swings (35 lb.)

Time: 17:00

WOD 2-27-10

2010-03-02T13:50:00.001-08:00

5 rounds for time of:

10 burpee box jumps

15 slam balls (12 lb.)

15 L-sits

25 weighted lunges (10k plate)

Time: 19:21

Overhead lunges

WOD 2-25-10

2010-03-02T13:38:00.000-08:00

Deadlift
1 - 1 - 1 - 1 -1
165 lbs - 185 - 195 - 205 - 215

About 15 lbs. off from my PR, but I chalk that up to the running.

Then...

"Coach's Gut Buster WOD"

200 m Run
21 Ball Slams
11 Pull Ups
10 Jumping Squats
50 Anchored Sit Ups
200 m Run
15 Slam Ball
8 Pull Ups
7 Jumping Squats
100 Sit Ups
200 m Run
9 Slam Ball
5 Pull Ups
4 Jumping Squats
50 Weighted Sit Ups

Time: 16:37

Then I came back at 7pm for "Helen" - time was 10:38 which is a 0:52 improvement over my last Helen.

WOD 2-23-10

2010-02-23T13:49:00.000-08:00

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

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

Then...

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

2010-02-23T13:40:00.000-08:00

Back Squat

3 - 3 - 3 - 1 - 1 - 1

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

"Hamburguesa"

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

2010-02-23T13:37:00.000-08:00

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

2010-02-23T13:22:00.000-08:00

WOD 1: Bayou City Crossfit Sectional Prep WOD 8 am

21-15-9
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

2010-02-23T13:19:00.000-08:00

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

Skill work:
Handstand push-ups
Dips
Body rows

Strength:

Squats

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

2010-02-23T13:13:00.000-08:00

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

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

Then...

"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.

WOD 2-16-10

2010-02-17T08:01:00.000-08:00

Work on clean technique with Dr. Taylor ~ 30 minutes

Then...

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

2010-02-17T07:57:00.000-08:00

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.

Then..

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

2010-02-17T07:54:00.000-08:00

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

2010-02-17T07:38:00.000-08:00

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

2010-02-17T07:36:00.000-08:00

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.

WOD 2-11-10

2010-02-11T14:04:00.000-08:00

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

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

Then...

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

2010-02-11T14:00:00.000-08:00

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.

Then...

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

2010-02-11T13:57:00.000-08:00

50 anchored sit-ups

Then...

"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!

Crossfit FX TX Games Unleashed Recap

2010-02-10T10:28:00.000-08:00

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

WOD 1

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.

WOD 2

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.

WOD 3

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.

WOD 4

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

WOD 4

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

WOD 2-3-10

2010-02-10T10:23:00.000-08:00

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

WOD 2-2-10

2010-02-03T14:51:00.000-08:00

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

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

Then...

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

2010-02-03T14:45:00.000-08:00

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

Then...

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!

Sectional Prep WODs 1-30-10

2010-01-31T07:20:00.000-08:00

7:00 AM WOD - Crossfit West Houston

AMRAP in 12 minutes:

5/5 1-arm kettlebell thruster (35 lbs.)

10 chest to bar pull-ups

15 double unders

Rounds: 4 + thrusters + 3 pull-ups

I was initially scared to death by the chest to bar pull-ups, but they really weren't all that bad! So that is nice to know that I can do them, and I will make them my standard from here on out. Thrusters with the kettlebells were a little awkward, and again that dang left side was much weaker, but I was able to breeze through these. Double unders were ok - I was able to knock out 5 or 6 at a time before I got tripped up. I am continuing to work on these so I am confident they won't be a problem in the near future. Turns out Friday's WOD was a pretty good warm up - thrusters and double unders. I placed 3rd out of the 7 girls that worked out, so that was awesome. It was not a competition, just a group WOD of Houston athletes competing in the Austin Sectionals in March. But, it is nice to see how you stack up against some of the best Crossfitters in Houston!

1:00 PM WOD - Bayou City Crossfit

400 meter run

3 rounds of:

7 cleans (105 lbs.)

14 box jumps (20 inch)

7 burpees

400 meter run

Time: 12:52

I did not fare so well on this one. I do really well on the fast body-weight stuff, but when it comes to heavy weights (and 105 lbs. is heavy to me!) I really slow down. Those cleans were really tough - my previous 1RM PR was 103 lbs.! I finished 6 out of 7 on this. I was initially really dissapointed, but thinking about it now, I am pretty proud of myself. It was heavier than I have ever done, and the time was pretty decent. I would say I was within 1 to 2 minutes of everyone, so that is not too bad. Taking off today (Sunday) as I feel like I have been hit by a truck! Back is super sore from the chest to bar pull-ups, and traps are really sore from the cleans - I was shrugging the heck out of those.

Finishing the first 400 meter run.

105 lb. cleans!

Burpees. Please note that that is air (hopefully) in my shorts. I do not believe it is my ass filling them out.

A few thanks -

Thank you to Coach Laura for pushing me every day. I would not be anywhere close to where I am now if it wasn't for your programming, constant encouragment and setting the bar for where I need to be. Thank you for waking up at an unGodly hour yesterday to go with me to Crossfit West Houston and then Bayou City Crossfit in the afternoon. Thanks to Donna and Ginger for making the Bayou City trip, as well as the great photos! Thanks to Dr. Taylor for helping me get stronger on my Olympic lifts - technique is the only thing that got me through those cleans yesterday. Everyone at Crossfit Bay Area - thank you for your support and encouragement and I love working out with yall. And a final thanks to Rob at Crossfit West Houston and Vic at Bayou City Crossfit for hosting the Sectional Prep WODs. It is really nice to take advantage of the great Crossfit community here in Houston. Gracious - it sounds like I am warming up for a Grammy acceptance speech or something! I know I haven't even won anything, but I am really happy with my progress and I just wanted to make sure everyone knows that there is no way I could have done this on my own.

WOD 1-29-10

2010-01-31T07:14:00.000-08:00

AM "Walk Through WOD" - light weights, more of a stretch out WOD to get me ready for Saturday.

AMRAP in 12 minutes:

15 double unders

15 thrusters (45 lbs.)

15 kettlebell swings (25 lbs.)

Forgot to write the rounds down...I think it was over 4 though. Shoulders/pecs were super tight from Linda so the KB swings and thrusters definitely helped loosen things up.

PM Olympic Lifting WOD - stayed pretty light here also, focused on technique

Snatches: 6 x 2

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

Clean and Jerks: 6 x 2

30k - 30k - 35k - 35k - 35k - 35k

In retrospect I should not have done the afternoon workout. I just did not have any energy and I hated feeling like I couldn't give it my all. Last Friday I felt fantastic, but I was just drained this Friday.

WOD 1-28-10

2010-01-31T07:11:00.000-08:00

"Linda" (scaled, 1/2 of RX)

10-9-8-7-6-5-4-3-2-1

Deadlift (0.75 bodyweight = 110 lbs.)
Bench Press (0.50 bodweight = 75 lbs.)
Clean (0.40 bodyweight = 60 lbs.)

Time: 23:07

Thought this one would be much easier! Cleans just wiped me out. Was good though - a nice strength WOD.

2010-01-27T12:23:00.001-08:00

For time:

21 Pull Ups
21 Sit Ups
800 m Run
18 Pull Ups
18 Sit Ups
600 m Run
15 Pull Ups
15 Sit Ups
400 m Run
12 Pull Ups
12 Sit Ups
200 m Run
6 Pull Ups
6 Sit Ups
20 Walking Lunges
3 Pull Ups
3 Sit Ups
10 Walking Lunges

Time: 21:33

Pretty good one! Time was a little slow because I had to be careful on the pull-ups. My hands are still healing from a couple of weeks ago and I didn't want to risk a rip.

WOD 1-25-10

2010-01-27T09:27:00.000-08:00

"Fight Gone Bad"

Max reps in 1 minute at each station:

Wall Ball (14 lbs.)
Sumo-Deadlift High Pulls (55 lbs.)
Box Jumps
Push-Press (55 lbs.)
Row

3 rounds

360 total reps. Felt pretty good! Need to get the reps up a little bit but this was 100 reps more than the last time I did FGB in July!

WOD 1-23-10

2010-01-24T05:47:00.000-08:00

Back Squat: 5 x 5
25k - 45k - 45k - 50k - 55k

Then...

4 rounds for time of:

200 meter sandbag run (50 lbs.)
20 weighted overhead lunges (10k)
5 handstand push-ups
10 ring rows

Time: 13:30

55k (121 lbs.) back squats - please ignore the face. I remember when 121 was my one rep max - now 5 reps at 121 aren't even that tough!

Trying to keep up with Donna on the sandbag run!

WOD 1-22-10

2010-01-24T05:29:00.000-08:00

Olympic Lifting WOD, Friday evening

Overhead squats with 3 second hold at bottom: 5 x 3
15k - 25k - 35k - 35k - 35k

Coach Thea had us really focus on "sinking it" at the bottom and hanging out down there for 3 seconds to build confidence for catching it low on the snatch. When she said sink it, she meant ass to floor. These were definitely tough, but being able to do 35k for 3 sets really built my confidence for the snatch.

Snatches (with focus on catching low, rather than a power snatch into overhead squat): 8 x 2
15k - 15k - 20k - 25k - 27.5k - 35k - 35k - 35k

35k seems to be my sticking point for now - and up until today I have always been timid and caught it in a "power" stance. I was able to do a full snatch at 35k with catching it low, so that was awesome. Gotta clean up the technique a little bit and I'll be able to add some weight on there soon.

Front squats: 5 x 5
35k - 45k - 45k - 50k - 55k

WOD 1-21-10

2010-01-24T05:26:00.000-08:00

Skill work

Then...

2 rounds of:

50 knees to elbows
40 kettlebell swings (30 lbs.)
30 dumbbell push press (20 lb. dbs)
20 lateral burpess
10 bodyweight deadlifts (145 lbs.)

Time: 27:53

This was a horrible workout for me - I don't know why but I felt so dizzy during the whole thing. None of the movements were especially tough, I guess I was just having an off day. Would like to do this again and take at least 5 or 6 minutes off!

WOD 1-19-10

2010-01-20T10:31:00.000-08:00

15 minutes to find 1RM snatch:

Was able to power snatch 35k, believe I can do 40k. Will concentrate on this Friday.

Then...

"The Chief"

5 rounds
Max rounds in 3 minutes of:
3 power cleans (subbed 120 lb. front squats)
6 push-ups
9 squats

1 - 2
2 - 2
3 - 1
4 - 1
5 - 2

A pretty poor showing, but those front squats really got me. Had it been a power clean I would have had much higher rounds. But, leg strength is what I really need so I am glad I subbed in the squats.

WOD 1-18-10

2010-01-20T10:22:00.000-08:00

Max Effort Shoulder Press

3 - 3 - 3 - 1 - 1 - 1

20k - 25k - 30k - 35k - 37k (PR) - 40k (fail)

Failed the 40k, but the 37k was a 4k PR from when we last did this on 12/17.

Then...

3 rounds for time of:

10 tire flips
Tire drag (approx. 50 yards)
15/15 sledgehammer
400 meter run

Time: 18:44

Run WOD 1-17-10

2010-01-20T10:20:00.000-08:00

Run 10 miles.

Ran 2 beforehand in 16:25.

Ran 10 with the group and I was able to finish right at 1:40. It was a beautiful day, even a little hot.

WOD 1-14-10

2010-01-20T10:17:00.000-08:00

Back Squat 5 x 3

35k - 35k - 45k - 45k - 50k (did not max out)

Then..

"Chelsea"
Every minute for 30 minutes:

5 pull-ups
10 push-ups
15 squats

I made it 26 rounds. Muscles/cardio felt fine but the pull-ups just ripped my hands to shreds. It was pretty bloody so I did not do the last two rounds. I have had a lot of success with my tape grips, but I guess they just could not withstand that volume. Even though I was shy 4 rounds, I was still super sore in the lats the next day.

WOD 1-13-10

2010-01-20T09:19:00.000-08:00

3 rounds of max handstand push-ups

1 - 7
2 - 7
3 - 4

Then...

5 rounds for time of:
15 knees to elbows
15 sumo-deadlift high pulls (65 lbs.)
10 burpee box-jumps (19 inch)

Time: 18:50

WOD 1-11-10

2010-01-13T10:29:00.000-08:00

Front Squat: 5x5
77 lbs. - 82 lbs. - 87 lbs. - 97 lbs. - 107 lbs.

Wasn't feeling so hot and legs were very tight from Sunday's run, so I did not go very heavy on these.

Then WOD of...

4 rounds for time:

10 L/R Turkish get-ups (20 lbs.)
15 kettlebell swings (40 lbs.)
15 ball slams (12 lbs.)
200 meter run

Time: 25:34

Those TGU were nasty! They seemed to take forever. 20 lbs. was pretty heavy for me in rounds 3 and 4, shoulders were giving me more trouble than the core.

Run WOD 1-10-10

2010-01-13T10:22:00.000-08:00

2 miles alone, 9 with the group.

2 miles: approx. 16:30

9 miles: 1:30

It was SO cold - right at 35 degrees and very windy. I only average a 10 minute mile, so that is much slower than last weekend. But it was very cold and I didn't feel well, so I will chalk it up to that. Hopefully can get right back in the groove of 9 minute miles next weekend.

WOD 1-9-10

2010-01-13T10:12:00.001-08:00

"Filty Fifty"

50 box jumps (19 inch)

50 jumping pull-ups

50 kettlebell swings (30 lbs.)

50 walking lunges

50 knees to elbows

50 push-presses (45 lbs.)

50 back extensions

50 wall balls (14 lbs.)

50 burpees

50 double unders

Time: 32:04

Last time I did Filthy Fifty, it was in 30:28 on 7/15 in the extreme heat. This time it was in extreme cold! I much prefer the heat. It was probably about 30 degrees in the gym. My time went up a couple of minutes, but I also went up in weight on a couple of movements and did double unders rather than subbing in single unders.

Weight increases:

Kettlebell - 25 lbs. to 30 lbs. (was able to knockout 50 straight, 30 seemed so light)

Push press - 35 lbs. to 45 lbs.

Wall ball - 12 lbs. to 14 lbs.

Double unders rather than single unders

So, hopefully next time (in a moderate temperature) I can get my time back into the 30s, or even sub 30.

During the push-press. Not sure how my shorts got so high in the back!

WODs 1-8-10

2010-01-13T10:07:00.000-08:00

AM Met-Con

AMRAP in 20 minutes of:

10 burpee pull-ups
20 overhead walking lunges (10k)
10/10 muscle snatches (25 lb.)
500 meter row

3 rounds

PM Olympic Lifting

Snatch pulls from the hang: 5 x 5
25k - 35k - 40k - 40k - 50k - 50k

Deadlift to the knees: 5 x 5
50k - 60k - 60k -70k - 70k

Behind the neck wide-grip press (3) into overhead squat (3): 6 x 3+3
15k - 15k - 20k - 20k - 22k

WOD 1-7-10

2010-01-07T14:59:00.000-08:00

Deadlift
1 - 1 - 1 - 1 - 1 -1

80k - 85k - 95k: maxed out 95k, which is well below my PR, just feeling weak! Have felt on the verge of a cold the past few days and I guess that's what it was.

Then..

"Fran"

21-15-9
Thrusters (65 lbs.)
Pull-Ups

Time: 7:35

I was not expecting that time at all! It is a PR by 5:40! The last time I did Fran was 10/15 and my time was 13:15. I thought surely my time would be bad after doing so poorly on the deadlift.

But, I am very happy that I did well! And I say "well" relatively - I know I need to be around 5:00 to hang with the elite Crossfitters. But at least I am moving in that direction!

Mid-kip!

CFE WOD 1-5-10

2010-01-05T15:35:00.000-08:00

1 mile time trial, rest 3 minutes.

Then 3 x 400 meter repeats holding mile tt pace, 30 seconds rest between.

1 mile: 8:36

400 1 : 1:52
400 2: 1:53
400 3: 1:51

Well my sprints were definitely faster than my TT pace. I would like to think on a good day that would be my 400 split time for a mile, but it was just so cold today. It was below freezing and my body is just not used to that. After the 3 minute rest I could barely feel my legs - was such a strange feeling! So I just ran as fast as I could for the intervals because I wanted to get back in the car. Is it weird that I am praying for 100 degree temps? I perform so much better when it is hot. Anyways, CFE WOD felt good other than the cold, and I am really getting back on track with these - interval WODs Tuesdays and Thursdays and the long tempo runs on Sunday.

WOD 1-5-10

2010-01-05T15:31:00.000-08:00

Hang Snatch
6 x 3

15k-20k-25k-25k-30k-30k

Then..

4 rounds for time of:

Bear crawls 60 feet
15 pull-ups
15 slam balls (12 lbs.)
5 handstand push-ups

Time: 15:22

HSPUs again!! Continually getting better at these, used a more efficient kick up today. Even though I dread it whenever I first see them on the board, I am happy they are in the workout. Need to get these down! HSPUs = good shoulder and core strength, and both of those are essential in almost every Crossfit movement.

WOD 1-4-10

2010-01-05T15:27:00.000-08:00

Bench Press
5-5-5-3-3-3

65lbs.-75-80-93-98-99 (99 lbs. for 1 rep, failed 2 and 3)

Then..

"Melissa's Birthday WOD"
23-13-10

Weighted sit-ups (10k)
Bench step-up kicks
Floor wipers (67 lbs.)
DB alt. press (20 lb. dbs)

Time: 8:00

Run WOD 1-3-10

2010-01-05T14:47:00.000-08:00

2 miles by myself: 16:05

8 miles with group: 1:14:00

This run felt great! I averaged a 9 minute pace and that is exactly where I need to be. Was pretty cold but I really enjoyed the course we ran and was very motivated. Feeling good with the runs! Also I got a new Adidas running jacket and it was great! Warm enough but did not get overheated.

WOD 1-2-10

2010-01-05T14:45:00.000-08:00

50 Russian Twists (12 lb.)

Then...

5 rounds for time of:

5 hand stand push-ups
15 slam ball (12 lbs.)
15 kettlebell swings (40 lbs.)
200 meter run

Time: 16:17

HSPUs continue to be my Achilles heel, but I am continually improving. Will be a major focus over the next few months.

WOD 1-1-10

2010-01-05T14:41:00.000-08:00

Push Press
3-3-3-1-1-1

25k-35k-40k-45k-49.6k-53.6 fail

49.6k was a PR (up from 48k on 10/19)

Then...

"Squat a Metric Ton and Run"

4 rounds for time:
30 squats @ 75 lbs. (I used 77)
Run 400 meters

Time: 21:36

The number of reps you do is based on the weight you choose to squat, so I went with the higher reps and lighter weight. I will probably go a little heavier next time.

Pictures from Christmas

2010-01-02T13:04:00.000-08:00

I had a great time with my family this Christmas - below are some pictures from Christmas morning.

Chad and Meredith

Hugging my little man Podamus (yes he is wearing a red sweater).

Michelle (pre-Snuggie) with Emma

Brit and Emma

Working on my Kung-Fu moves on Brittany's new trampoline.

Chad getting some air!

WOD 12-31-09

2009-12-31T13:52:00.000-08:00

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders

Sit-Ups

Time: 15:00

Double unders were tough but I made it through! Was happy to have Meredith join us again for the WOD - she did really well!

Getting the double unders, Meredith in the corner of the picture!

WOD 12-29-09

2009-12-31T13:49:00.000-08:00

Push Jerk
2 - 2 - 2 - 2 - 2

25k - 30k - 35k - 45k - 50k

Then...

10 hang cleans
20 burpees
8 hang cleans
16 burpees
6 hang cleans
12 burpees
4 hang cleans
8 burpees
2 hang cleans
4 burpees

Time: 11:26

Ran out of gas today! Definitely feeling the effects of Christmas eating!

WOD 12-28-09

2009-12-28T14:24:00.000-08:00

Overhead squats
3 - 3 - 3 - 1 - 1 - 1

15k - 25k - 30k - 35k - 40k - 45k

45k (99 lbs.) was a major PR for me, so that felt really good.

Then...

3 rounds for time of:

10 man makers (20 lb. dbs)
25 weighted sit-ups (10k plate)
200 jumpe ropes

Time: 20:30

Manmakers were definitely tough! Glad we are doing them though.

Run WOD 12-27-09

2009-12-28T14:16:00.000-08:00

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.

The group after the run!

WOD 12-26-09

2009-12-28T14:12:00.000-08:00

50 floorwipers per side (65 lbs.)

"Lucky 7"

7 rounds of:

7 thrusters (65 lbs.)

7 pull-ups

200 meter jump rope

Time: 22:59

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!

WOD 12-24-09

2009-12-28T14:08:00.000-08:00

Back squat

5-5-5-5-5
(stayed light and only went up to 99 lbs.)

Then..

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!

WOD 12-22-09

2009-12-22T11:20:00.000-08:00

Power Snatch
3 - 3 - 3 - 3 - 3 - 3
15k - 25k - 25k - 30k - 30k - 35k

Then WOD of...

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

Time: 18:17

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.

WOD 12-21-09

2009-12-22T11:06:00.000-08:00

Front Squat

5 - 5 - 5 - 5 - 5

Stayed light: 25k - 30k - 35k - 35k - 35k

Then WOD of...

"Tabata Something Else"

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.

Pull-ups: 8, 8, 8, 8, 7, 7, 7, 6 (59)
Push-ups: 17, 17, 15, 15, 13, 13, 14, 11 (115)

Sit-ups: 12, 13, 13, 12, 12, 12, 13, 13 (100)

Squats: 18, 16, 17, 17, 18, 19, 18, 17 (140)

Total: 414 reps

Another great WOD! Felt good and strong and was happy with my consistency.

Yes Meredith, that is the shirt you gave me.

Running WOD 12-20-09

2009-12-22T11:03:00.000-08:00

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!

WOD 12-19-09

2009-12-22T10:56:00.000-08:00

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.

Then....

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)

Time: 16:17

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.

Olympic WOD 12-18-09

2009-12-22T10:52:00.001-08:00

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.

WOD 12-18-09

2009-12-22T10:48:00.001-08:00

4 rounds for time:

100 meter farmer's walk (25 lb. kettlebells)

10 tire flips

10/10 kettlebell snatches (25 lb.)

200 meter run

Time: 17:32

Was nice to have a beautiful day after all the rain! Note: tounge was not out intentionally.

Flipping that dang tire! What are you looking at Ray?!

WOD 12-17-09

2009-12-18T06:52:00.000-08:00

Shoulder Press

3-3-3-3-3-3-3-3

25k-30k-35k(f)-30k-30k-32k-33k-33k

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.

Then...

5 rounds of:

10 pull-ups

20 box jumps (25 inch)

30 weighted sit-ups (10k)

Time: 18:29

Shoulder presses

Weighted sit-ups

WOD 12-15-09

2009-12-18T06:49:00.000-08:00

"Barbell Tuesday"

Power snatches 6 x 2
20k - 20k - 25k - 30k - 25k - 25k
(tweaked my neck/right trap a little on the 30k set so went down to 25k for last two sets)

Wide grip deadlift 5 x 4
25k - 35k - 45k - 55k - 65k

WOD 12-14-09

2009-12-18T06:43:00.000-08:00

"12 Days of Christmas"

1 Handstand Push-Up
2 Sumo-Deadlift High Pulls
3 Toes to Bar
4 Burpees
5 Pull-Ups
6 Wall-Balls
7 Sit-Ups
8 Clean and Push-Presses
9 Ring Dips
10 Front Squats
11 Kettlebell Swings
12 Broad Jumps

As far as you can get in 30 minutes.

So, it goes like the song -
"on the first day of xmas my Coach Laura gave to me, 1 handstand push-up...
on the second day of xmas my Coach Laura gave to me, 1 handstand push-up, 2 SDHPs..."

and on and on...and on!

I made it to the KB swings and back down to 5 pull-ups. It was pretty tough - starting off every round with the HSPU really made it tough. But at least it was only one!

Endurance WOD 12-13-09

2009-12-14T09:54:00.000-08:00

7 miles: 2 miles before group run, 5 with group

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.

Everyone is loving the shirts!

Finishing strong!

WOD 12-12-09

2009-12-14T09:46:00.000-08:00

5 rounds for time:

15 wall ball shots (14 lbs.)

8 burpees

15 knees to elbows

200 meter run

Time: 15:47

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!

Watch and learn, buddy!

WOD 12-11-09

2009-12-12T06:24:00.001-08:00

AM Wod: Met-con

4 rounds of:

1 minute max rep slam balls (12 lbs.)

1 minute max rep kettlebell swings (40 lbs.)

1 minute max rep box jumps (19 inches)

1 minute rest

Total reps: 380

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!

WOD 12-10-09

2009-12-12T06:19:00.000-08:00

"Diane"

21-15-19

Deadlifts (145 lbs. - rx'd is 155)

Handstand Push-Ups

Time: 16:23 (approx.)

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.

WOD 12-8-09

2009-12-08T17:51:00.000-08:00

"Barbell Tuesday"

Power Clean + Push Jerk

6 sets of 1 clean + 1 push jerk x 3

Kilos:

25 - 35 - 37.2 - 37.2 - 39 -39

Then...

50 double unders

I'm getting pretty good at these! About 5 or 6 consecutive is my max, get more every day!

WOD 12-7-09

2009-12-08T17:48:00.000-08:00

Max Effort Thrusters:

3 - 3 - 3 - 1 - 1 - 1

65 lbs. - 70 lbs - 75 lbs. - 80 lbs. - 91 lbs. - 101 lbs.

Then...

"Cindy"
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

14 rounds + 5 pull-ups + 5 push-ups

CFE WOD 12-8-09

2009-12-08T17:41:00.000-08:00

85% Tempo

LC: Run 5 Miles

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!

Wendy, me, Sandra and Coach Laura before the run

WOD 12-5-09

2009-12-08T17:29:00.000-08:00

From http://www.cflumberjack.org/:

Lumberjack 20
20 Deadlifts (155lbs) /Run 400m
20 KB swings (1.5 pood) /Run 400m
20 Overhead Squats (45lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (25 lbs each) /Run 400m

Time: 25:57

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!

Overhead squats.

WOD 12-4-09

2009-12-08T17:26:00.000-08:00

Back Squat
3 - 3 - 3 - 1 - 1 - 1

65 lbs. - 75 lbs. - 85 lbs. - 85 lbs. - 85lbs. - 85 lbs. (kept it light, so only went about 80% of max)

Then...

4x
5 pull-ups
10 broad jumps
15 slam balls (12 lbs.)
20 floor-wipers (65 lbs.)

Time: 12:15

WOD 12-3-09

2009-12-03T13:23:00.000-08:00

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

Then...

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

Time: 14:42

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.

It will be a very active and very cold weekend!