Maybe just WOD happy

‘Barbara’ – 5 Rounds:
20 10 Pull-ups
30 15 Push-ups
40 20 Sit-ups
50 25 Squats

With a running clock, rest exactly 3 minutes between every round.  Your final time will include your 3 minute mandatory rest periods.

Kazoo walks in the door at 4PM and says, "You want to WOD at 5pm?" Without skipping a beat, I reply, "What's the WOD?"

Even though I did a strength WOD, a 20min AMRAP triplet, plus 400m walking lunge earlier in the day, another WOD was not out of the question. After hearing it was Barbara, I decided to scale it in half to keep the intensity up, really treat like interval training, and save my hands from pure annihilation. 

Off to LAXCF we go... 

I'm quite happy with my times: 

Round 1- 2:00 flat

Round 2- 2:28, my biggest drop off

Round 3- 2:44, 26 second gain

Round 4- 2:54, 10 sec gain

Round 5- 3:02, 6 second gain

Round 3 and 4 it seems that my push ups were the most difficult. Round 5, I did them in sets of 5. I really think that I have officially graduated to doing push ups in WODs with no bands forever and ever Amen. That's pretty fuckin' cool. 

I did all 10 pull ups straight without break all 5 rounds. My sits up felt like slow motion. My hip flexor was feeling really tight; must have been all those box jumps and Knees to Elbows. Squats were squats; thank goodness I do Curves :) 

Rich and full

Three rounds for time of:

50 pound dumbbell Waiter walk, 100 meters, Right arm

30 GHD AB-Mat Sit ups

50 pound dumbbell Waiter walk, 100 meters, Left arm

30 Back Extensions  Good Mornings 28#s

Final time- 22:35

It didn't feel like 22mins. It felt like it went by fast. I didn't run with the DB over my head. 25#s was fuckin' heavy... and I was feeling it in my back, esp after the Good mornings. All I kept thinking about was not effing up my back. So I was careful and deliberate in all my movements. 

Say it with me, "Bee-Brahms"

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 pood

40 Pull-ups

30 Handstand push-ups

Since this was yesterday's WOD, I had already heard the murmurings of everyone's take on it: arms are blasted and wrecked by the time you get to the HSPUs, regardless of what kind of progression you use. Even my Wondergirl, Courtneyrose, had to scale way back from box HSPUs to tri-pod. Knowing this, I went into it realistically. 

The burpees were not bad. I mean, by #55 I was feeling it in my triceps and my shoulders. Every time I threw myself on the ground for the 2nd half of 70, I did a little upchuck in my mouth. I believe I did all 70 in under 5mins. The sit ups I broke up into 10s. I did take a decent rest between sets, but they felt like they went by fast. I also broke up the KB swings in sets of 10. I used 3/4pood (26.5#s). My last 2 sets of 10, I was feeling tired and my form was starting to be compromised. I felt myself not controlling the KB at the top, at times being overextended.  As well, there were times where I felt I was loosing my neutral back (core was going soft) and dipping my chest too far forward on the downswing. Makes sense since I just did 60 sit ups, my abs were going out on me. 

The pull ups were a joke. I did one kipping pull up and my arms were cooked. I got a 1" band and broke it up in sets of 10. It was really difficult, even with the band. My forearms were not happy post KB swings. I was really tired and kipping was becoming harder and harder. It felt like this movement took the longest for me, I don't know if that's the truth but it seemed like it. 

Onto the HSPUs, in which I did the tri-pod. I did 3 and rolled onto my head. I couldn't believe I had to do 27 more. It was with a lot of groaning and moaning that I did 3 at a time. I started HSPUs at 16:09 and called time at 20:44. That's a big chunk of time to spend on 30 reps. My arms were soooooo screaming after every rep. It took all my energy to get my arms locked out. It was brutal. 

After I called time, I collapsed in a heap and laid there for awhile since my arms could not support my weight to get upright. 

I went to the board and saw that my time was perfectly "average." I was saying to Thomas that being average in Crossfit is pretty fuckin' phenomenal, so I'm happy with being average among such great athletes at my box. 

Zombie-light!

Deadlift 3-3-3-3-3 reps

I felt I had good form on all of my successful attempts. I controlled the bar on the descent. On the fifth set, I attempted 170 and I could not get the bar off the ground. I was completely gassed. I still feel good about the work I did. 

I just want to say that my body is complete destroyed from the last 2 days of WODs. My quads and glutes are wrecked from the overhead walking lunge and the squats from yesterday; my shoulders, pecs and tris are obliterated from Cindy. Every movement from bending over, to sitting up is a painful sore... Don't get me wrong, ITS THE GOOD HURT. 

When I saw the optional WOD of 100 abmat situps for time, I wanted in. I wanted to round out my soreness by destroying my abs. 

I didn't have a marker to compare to, so I didn't really have a goal in mind, but when heard that at the minute mark that I was already more than half way done near 60, I thought that 3 mins would be a good goal. Well the last 40 sit ups I hit a wall and felt slow as molasses. When Lara called time I was at 85, which meant it took over 30 seconds to finish 15 sit ups. Kinda sad :/

Hopefully tomorrow I'll be outrageously sore in the mid-section. Then I'll be completely achy over my entire body. Lol. 

Go to Littlest Giant to see what I did after class. 

Psoas the world turns

Five rounds of:

20 GHD Sit-ups

5 Push jerk

Ohhh, my abs are killing me today. I did the first 3 rounds on the GHD machine, but by the 4th round my psoas was really feeling it. I think my legs were gassed and really wouldn't fire anymore, so I was relying on my lower back (psoas) to sit me up. Well, as David informed me, my psoas is not a large enough muscle to be moving all that weight and it started to tighten up on me. I had no option but to finish on the ab-mat. My max push jerk 5 reps is 60#s, which I did not too long ago for a press progression. 60#s really tired me. I would see stars by my 4th and 5th reps. I decided to do 55#s for this WOD, which really kicked my butt. 

Overall, I'm happy with my time and the work I did. 

Day 13 on eating Paleo. My cravings are still very strong. I've been having a lot stress lately at work, and my first reaction is to eat something bad to placate myself. Admittedly, I'm an emotional eater. Going to K-town tonight and NOT eating rice is going to be difficult. *sigh*

Hump (me) Day

I did 1 armed Thruster at 20#s (which was fk'n heavy) and I used ab-mat weighted at 12#s.

I like my time. I had trouble with the last set of 30 sit ups. I was at muscle failure.

Bloodfart kicked my ass. LOL.




~Sweet Assassin says relax and have fun