Sectional Prep WODs 1-30-10

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

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

"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.

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

"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

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

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