WOD 9-17-09

Back Squat
5-5-5

then....

3 rounds for time:

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

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

WOD time: 15:09

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

WOD 9-15-09

"Grace"

30 clean and jerks for time

Women's rx'd weight - 95 lbs

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

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

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

WOD 9-14-09

Bench Press

5-5-5

then....

4 rounds for time:

200 meter sandbag run (50 lbs.)

15 Knees to Elbows

15 Overhead Squats (45 lbs.)

For bench I did:

85 lbs. - 95 lbs. - and 100 lbs!! - so happy to hit 100!

WOD time: 17:32

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

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

WODs 8-19-09

Crossfit Endurance WOD (7 am):

6 x 400 meter repeats with 2 minute recoveries
Foul if slow more than 3 seconds from best.
Foul = 3 minute isometric squat

1. 1:57
2. 1:57
3. 1:53
4. 1:54
5. 1:56
6. 1:53

I fouled once so I attempted the squat, but I was dealing with that dang ant bite on my ankle and I just couldn't do it.

Taylor Sport WOD (7 pm):

5 rounds for time of:
20 yard Bear Crawl
5 Deadlifts (145 lbs.)
10 Burpees

Time: 13:06

WOD 8-15-09

4 rounds for time:

15 burpees
217 meter run
25 overhead walking lunges (10k bumper plate)
10 sumo-deadlift high pulls

Time: 20:05



Sumo-deadlifting




And high-pulling

WOD 8-14-09

4 20 meter shuttle runs

then

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

Alternating dumbbell press (25 lbs.)
Jumping pull-ups
Sit-ups

Time: 17:42

WODs 8-12-09

Crossfit Endurance WOD (7 am):
Repeat 3 times: 200 meter + 400 meter + 600 meter
Rest the exact time it takes you to do each interval.

200: 0:49
400: 1:46
600: 2:51

200: 0:50
400: 1:51
600: 3:05

200: 0:52
400: 1:59
600: 3:09


Taylor Sport WOD (6 pm):

5 rounds of:
3 Back Squat (100 lbs.)
8 Pull-Ups
5 Box Jumps (19 inch)

Time: 9:49

WOD 8-11-09

"Barbell Tuesday"

Wide Grip Shrugs 3 x 10 (15 kilos)
Wide Grip Upright Rows 3 x 10 (15 kilos)
Hang Power Snatches 6 x 2 (25 kilos)

3 rounds for time:
5 Hang Power Snatches (25 kilos)
Tire Flips (~300 lbs.)
100 Jump Ropes

Time: 9:29

WODs 8-10-09

Crossfit Endurance WOD at 7:30 am:

3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

I chose the run and completed this workout at the track. Not too sure about distances, but it was tough nonetheless!


Taylor Sport WOD at 7:00 pm:

3 rounds for time:

400 meter run
12 deadlifts (146 lbs.)
21 box jumps (25 inch)

Time: 15:00

This one was tough - relatively heavy deadlifts and a high box. Goal was 15:00 and I just made it!

WOD 8-7-09

"Flying Barbell"

*you cannot let go/put down the barbell until all four rounds are complete

(I used 35 lb. barbell)

4 rounds for time of:

25 Overhead Lunges

25 Push Presses

217 Meter "Trot"

Time: 19:06

This was a good one! Definitely tough. My shoulders were killing me throughout, and that was the toughest part about the run - trying to hold the bar on my traps just killed my shoulders, so I had to just hold it in front of me at about mid-thigh for most of the runs. This made running difficult so it was mostly just a quick walk. I had a couple of 5 second breaks through the lunges and push-presses, but then I figured there was really no point in taking a break because I still couldn't let go of the dang barbell. But it was a great workout and looking forward to doing it again.

Overhead Lunges

"Trot"

I then went back in the afternoon from 4-6 for the Olympic lifting workout. All weights listed below are in kilos (1 kilo = 2.2 pounds)

Overhead Squats 3x5

15 for all 3 sets

Snatch-Grip Upright Row 3x8

15 for all 3 sets

Hang Power Snatch 6x2

15-25-25-25-25-25

Hang Power Clean 6x2

25-25-35-35-40-40

Push-Press 5x5

30 for all 5 sets

Was another good workout! Shoulders were killing for a while after the mornings workout and then this, but I know I am building strength.

WOD 8-5-09

4 rounds for time:

Run 400 meters
30 deadlifts (77 lbs. - went really light just due to sheer volume)
30 kettlebell swings (25 lbs. - again, went pretty light with these)

Time: 20:54

I really, really liked this workout. It was nice to power through the deadlifts at a lighter weight - for the first round I was able to knock out the 30 without even taking a break. I always like the running WODs, and I like DLs and KBs so I thought it was a really great workout. Jason originally had 5 rounds, and I think I would have liked 5 better. After the 4th round I was tired but not completely spent, and I think that 5th round would have really made me push myself.

Did a one mile run this morning before the WOD and I am continually working on the Pose method and the drills. Bought some racing flats and was amazed at how much difference a much lighter shoe makes. The shoes are hideous though as there wasn't much of a selection! Well they had some pretty good looking Pumas but they didn't have my size and I was too impatient to wait for them to be ordered. Going to start doing some early morning track workouts at the high school and really follow CFE site, getting bored with the neighborhood routes I have been running for a couple of months.

WOD 8-4-09

"Barbell Tuesday"

So it was an Olympic lifting day and I was definitely inspired after watching the meet on Saturday.

Power Clean + Push Jerk
(2 + 2) x 6

So we would do two cleans, then two jerks for 6 sets.

For the weight I started at 20k and worked up to 40k (88 lbs.) for the last set.

Then we did a short WOD of:

21-15-9
Front Squats
Sit-Ups

I backed down to 35 k (77 lbs.) for the workout.

This workout was tough but felt really great because I never had to drop and re-rack the weights during the squats. In past workouts I would do 10 or so then drop the bar, then have to clean it and waste that energy. So I still had to take a couple of breaks, but I just took them while standing and having the bar racked up on my shoulders.

Time: 5:33

Quads definitely feeling it this moring, and my lats are still pretty sore from Monday for some reason.

WOD 8-3-09

Seated (Floor) Military Presses
5 - 5 - 5 - 5 - 5

We partnered up for these for help with the racking and spotting. I started off with 20 kilos and worked up to 31.9 kilos - about 70 lbs. These are tough from the floor - lots of abs!


7 rounds of "Cindy" (5 pull ups, 10 push-ups, 15 squats) for time:
Time: 8:21

This one was short and tough so it was good, pull-ups are what gave me most trouble. Push-ups felt good. Was a packed house so things seemed hectic, but always good to see new people "forging elite fitness."

WOD 7-16-09

"Filthy Fifty" for time:
50 Box Jumps - 25"
50 Jumping Pull-Ups
50 Kettlebell Swings - 26 lbs.
50 Walking Lunges
50 Knees to Elbows
50 Push-Press - 35 lbs.
50 Back Extensions
50 Wall Ball - 12 lbs.
50 Burpees
50 Double Unders (subbed 100 jump ropes)

Time: 30:28

Yaaahhoooo!!! I beat my previous time (34:50) by over 4 minutes! I was hoping for a good performance, and I felt good going in. I had two long, long days of travel on Tuesday and Wednesday, so I was hoping that wouldn't catch up with me midway through the workout. Thankfully it didn't and I was able to get through the 500 reps. My strategy was just to knock out as many reps as possible and then start breaking it up into sets. I was able to complete the box jumps and lunges without any breaks, pull-ups, kb, back extensions, push-press and wall ball I was able to get through 15-20 before breaking them up. As expected the knees to elbows and burpees were the most challenging. Coming off of the walking lunge my legs felt like they weighed about 500 lbs. as I was trying to get them up to my elbows. I was doing good to get 3-4 k to e at a time, and I think I got 5 burpess at a time. Knowing that I only had the jump rope left and Coach Laura and Jason cheering me on is what got me through those last burpees. Next goal - definitely sub 30 and hopefully in the 28:00 minute range!

I love seeing and feeling the progrees, and I have Coach Laura, Dr. Thea and Jason to thank for that, as well as everyone at the gym because they all make me push myself harder than I think I can go. I started a strict Zone a little over a week ago, and I feel wonderful. Knowing that I am only putting good, productive things into my body is a great feeling, and I can definitely see and feel the benefits in my body and my performance. I highly recommend it! I started out with 15 blocks a day but I reduced to 14, with half the carbs and double the fat on most meals and snacks.

A picture after the 50:

WOD 7-13-09

21-18-15-12-9-6-3
Front Squat (67#)
Sit Up

Time: 10:34

My legs felt this one for a couple of days! Getting stronger on the squats but still have a tendency to go up onto my toes. "Heels, heels, heels!" as coach Laura would say. Felt good with this one though, 67 lbs. was pretty heavy for me, looking forward to gaining strength and getting up to 75 lbs....then eventualy 100 plus...then bodyweight!

WOD 7-11-09

4 rounds for time:

Tire drag

15 Burpees

15 Muscle Snatches (each arm) 30 lbs.

Time: 26:13

That tire drag was a killer! It was probably about a 50 lb. tire (??) with an additional 15 lb. dumbbell inside. The burpees, as always, were a killer as well. But was a good workout and I felt good throughout. Some pictures:

Mid-burpee

Dumbbell muscle snatch (from floor to overhead)

Cheering on Tiffany as she flips the 500 lb. tire! I was able to do it with the help of a slight decline, but once I tried it on flat ground I was just fried. Will get it one day when I am fresh!

WOD 7-1-09

20 mins amrap (as many rounds as possbile):

12 Thrusters (65 lbs.)
10 Burpees

Rounds: 6 plus 2 thrusters

By far one of the toughest workouts I have done. In my opinion, thrusters and burpees are two of the toughest, most unforgiving Crossfit exercises. And it was so hot, I worked out at the 6pm class and that gym is an oven. My goal was 5 rounds, and I think I finished the 5th round with about 5 minutes to spare. Coaches Jason and Laura were pushing me for one more round, and Leeann had already started her 6th round so I knew I had to go for it. I finished the 6th with 10 seconds to spare, so I was able to squeeze in the two additional thrusters.
I broke up each round of thrusters into 3 rounds of 4, and that seemed to work pretty well. I was happy with that, because the last time I did thrusters I was down to singles, so being able to knock out 4 at a time was a big step. I watch the videos of the major players in CF and they do Fran (21-15-9: 65 lb. thrusters and pull-ups) like it is nothing. I would love to be able to knock out 21 thrusters in a row, and that is what I am working towards. Baby steps for now, but I know it will pay off. Rest day today thank goodness, then in on Friday and Saturday.

WOD 6-30-09

"Barbell Tuesday"

4 x 3 deadlifts (nominal weight, 75 lbs., focus on form)

4 x 3 hang cleans (again, 75 lbs. with focus on form)

5 x 2 cleans + 1 jerk (went down to 65 lbs. for these as I am still working on the jerk)

Was a good workout and I am really enjoying learning these lifts. This is something I never would have learned had I just been at a "regular" gym. After the lifting work we did a short metcon:

100 ball slams for time

Time: 3:37 (12 lb. ball)

Now that was a killer, I set out with a goal of doing 100 continously and I was able to do it. A month ago (or maybe even a few weeks ago) I would have done 4 sets of 25, or 2 sets of 50. But I really want/need to start pushing myself mentally, knowing that I can power through and do more reps than I think. Also the 12 lb. ball was new as I had previously done 8 lbs. Another great workout! I did a 2 mile run this morning and felt good, will try to run 4-5 days a week as well as CF workouts.

WOD 6-29-09

3 rounds for time:

200 meter sandbag carry (35 lbs.)
15 dumbbell cleans (12 lbs.)
15 pull-ups

Time: 14:52

This was a great met-con to jump start the week. I was a little tight from Saturday, but we went through an extensive warm up and everything really loosened up. I wanted to start the week off right with a good time, and I was shooting for under 15 minutes. The pull-ups were the toughest part but I think I am getting better at them, grip continues to be a limiting factor. Would like to order a pair of "NewGrips" and see how those go...I just worry about the pad being too thick, because it is a thick bar to begin with and I struggle to get my hands around. I could have gone a little heavier on the cleans, and will bump up to 15 or so next time. I'm going to finish up each workout with 10 burpees, because I figure if I can do 10 in a row when I am exhausted, mentally and physically it will prepare me to do them better in a WOD.

WOD 6-27-09: Crossfit Houston Summer Challenge

WOD 1 (Women's Standard division):

21/15/9

Row for calories on C2 rower
Deadlifts (155 lbs.)
Lateral burpees (over a parralette)

(12 minute time limit)

Results: DNF

I was just finishing the row on the 3rd round when time was up. This workout was extremely tough, and of the 11 women in the division only 3 moved onto the next WOD. And those three ladies are no joke, so congrats to them for completing a very grueling set of workouts.

When I first read about the challenge I struggled with the decision between the standard and modified divisions, and even on Friday when I learned what the WODs would be and had the opportunity to switch. In the end I stuck with the standard division, and even though I thoroughly sucked, I am glad I didn't switch to the modified division. It's just like with the WODs at the gym every day. Coach Laura always tells me - you can scale it and do less than the rx'd weight, but then what does that tell you? And she is absolutely right. I would much rather get my ass handed to me by some awesome athletes (aka Lindsey Smith, Adrian Sanders and Grace Patenaude) than do well at a lighter weight/lower rep WOD and be disillusioned that I am in their league. So it was definitely dissapointing at the time, but a great learning experience. The NASA challenge gave me a kick in the ass and I definitely feel that I made progress in my strength and overall conditioning in the past month. So yesterday's challenge will be an even harder kick and just make me train that much harder.

Thanks to my mom for coming out and cheering me on and "fanning" me with her visor although all that really came out of that was a sore arm for her. Also a big thank you to Laura, Matt, Jessica and Donna for coming out and cheering me on, and making me work harder when I workout with yall. I wish I could have done better for you guys! And thanks to Dr. Taylor who I could hear cheering me on as she was judging the girl next to me! My mom attempted to take some pictures, but unfortunately she was using my camera instead of her own. So the "7 or 8" that she took was actually 3. And here is the best one, haha.



During the deadlift portion I believe, but it could possibly be the lateral burpees. Dr. Taylor to the left.

Pictures taken by the folks at Crossfit Houston can be seen here: http://www.flickr.com/photos/crossfithouston/sets/72157620538512169/show/