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.
Friday, April 2, 2010
WOD 4-1-10
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.
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
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!
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
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!
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
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
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
Wednesday, March 24, 2010
WOD 3-22-10
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.
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.
Monday, March 22, 2010
March Update
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!
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!
Subscribe to:
Posts (Atom)
