Man, I'm so behind

I have about 2 weeks worth of WODs that I have yet to log on here.

I am in Florida for the next 2 weeks and I have been lucky enough to have found a box, Strongpoint Crossfit, that has that same lovely feeling I have when I'm at PCF. Where everyone is friendly, supportive, having fun... Challenging programming without it being completely demoralizing... Coaching that is encouraging and constructive. The people at Strongpoint CF give a shit. And I felt that from the first email I got back from owner Ryan over a month ago.

Monday, February 13

Power Clean every minute on the minute for 10 minutes for load.  
Rest.
“The Chief” – Five three minute rounds for reps of 3 power cleans (135# Men/95# Women), 6 push ups, 9 air squats.  Rest one minute between rounds.


73-73-73-73-73-78PR-78f-78-78-78


My score: 224

Wednesday, February 15


Overhead Squat 3-3-3 -3-3


42-51-60(1)-55-55

Workout of the Day:
Three rounds for time of:
275 153 pound Deadlift, 10 reps

50 Double-unders

My time- 6:12 
Was originally gonna do it 135# but happy I went with heavier weight. Just recently struggled with 3Reps @ 155# , so pleased I was able to do 30 reps. I'm super happy with my performance. I did this all by myself at Strongpoint, with Ryan encouraging me the entire time.  I collapsed in a sweaty heap, and I got that post WOD high that I'm addicted to :) 

Out of order

“Badger!”
For time:
50 Thrusters Front Squat (115/75)
25 Double unders for every break in thrusters (maximum 6 breaks)
7 Chest to Bar pull ups for every break in double unders (maximum 1 break per double under set)

My time- 10:23

3 Breaks so 75 DUs... Then 1 break in each DU set, so 21 Chest to Bars. 

This one had me sweatin'! My wrist was actin' a foo after just 17 front squats that I had to break. I guess I didn't warm up the wrist enough. I definitely want to re-do this one with Thrusters. 

OMG, it's 11:15PM and I'm craving pizza like it's no one's business. It's my hungry time of the month, usually when I'm ovulating. 

More substitutions

Workout of the Day:

Three rounds for time of:
50 Double Unders

75 Squats 

The squats were ridiculous!!! 225 is a lot of squats. My legs were killed. 

Again quite pleased with my time. Must be all that clean eating--- darnit! 

Blogger is getting on my nerves.

This was HORRIBLE. I pulled it from the compiled list of bodyweight exercises from HQ, I did tweak it by adding the overhead portion to the lunge. 

I won't bore you with the details, but by the end of round 1 I was pretty miserable already. I'm glad to average about 5:15 a round. The walking lunge was gross, and I only used 5# dumbbells. I could hardly support the weight overhead cause my mid-line was taxed from the sit ups. 

Oy. 

Another World

Strength:
Sumo Deadlift 3-3-3

Workout:
10 Handstand push-ups Pistols
15 Burpees GHD Sit-ups
20 Kettlebell swings (53/35) Box Jumps 20"
25 Deadlifts (185/135)
100 Double unders
25 Deadlifts
20 Kettlebell swings Box Jumps
15 Burpees GHD Sit-ups
10 Handstand push-ups Pistols 

This was another WOD where I felt my clean eating. I'm super happy with my time. The deadlifts were tough. 50 reps total was very taxing and was the only thing that slowed me down. I got through the double unders pretty quickly, 3 sets of work. I haven't mastered bounding with a 20" box, but I think that's gonna come around in due time. 

I wasn't really gassed when I called time, I def had more gas in the tank. 

Wednesday, January 18th 2012

“Filthy 50s”
For time:
50 Box jump, 24 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 .75 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 15 pounds
50 Back extensions
50 Wall ball shots, 20 6 pound ball
50 Burpees
50 Double unders

Last time I did Filthy 50 was in June of 2011. My time was 38:04. I did strict K2E because I couldn't kip and string them together. I had to lower the weight for the Push Press cause my intercostal muscle was strained the day before during "Nate."

Highlights: 

1. Jumping Pull ups done in 2 sets
2. KB Swings done in 3 sets
3. Was able to kip my K2E and string them together for the first time
4. Wall Balls were complete in 3 sets
5. Burpees I did not break once, did them straight through. Albeit very slow but I never took a moment to rest. 
6. Did all 50 double unders straight, unbroken. 

Here is my shitty mid 50 burpees face. I love it!

I think my eating clean really help me put on the intensity for this WOD. Not really sure where I got the energy to dig deep and pull out some many reps at one time per set. I even surprised myself. Like during the wall ball, I would get to 10 reps and think should I stop and rest... No, just a few more, then a few more... It was crazy. 

Well the outcome of doing 50 burpees straight, taking a calculated 30 sec rest before going into my Double Unders, was that my post wod state was a dire one. My face went completely numb and I was dizzy for about 40 mins after calling time. I couldn't sit up, but had to lay on my back not being able to feel my lips, not unclench my jaw. It was pretty trippy. 

It feels good to know that I can take myself to that edge of intensity.

Super happy. 

3 a day

Front Squat 2 – 2 – 2 – 2 – 2 – 2

Oh man, I made 2 attempts at 115# single rep. I failed bad on the first. I felt as if I was going to low and I wasn't staying active at the bottom of my squat. So I had Sean cue me as when to shoot out out of the bottom for my 2nd attempt. Coming up felt like slow motion. I think I even closed my eyes. Happy to make that attempt. I need to be more diligent about my Wendler 5-3-1; Diso said that a 135-140# front squat would be exceptional for my size. Plus it would probably guarantee me a bodyweight Clean. 

Flight Simulator was a joke. I'm going through that period again where I've lost my double unders. This only reinforces to me that I have to literally double under everyday or I'll forget how to do them. I hadn't picked up my rope in a couple of weeks, and this is what I get. My cadence was all fucked up and I couldn't get the rope under my feet. Gonna be diligent about making double unders part of my daily warm up. 

My third WOD was pulled from the Sectionals floater WODs: 3 Squat Cleans at 70-65%1RM, EMOTM until failure or 20 minutes(that stands for every minute on the minute)

On rep 12, my 3rd rep was a power clean; my legs would not drop down into a squat. Reps 17-20 I only did 2 reps vs 3. 

This really got my blood pumping. When tired, my form goes to shit. I can feel myself not using the entire jump, therefore causing me to catch the bar very forward. At the end I was drenched in sweat. 70#s is 85% of my 1RM of 85#. 

Friday, I felt really lethargic and overall sick. My sinus/chest infection really had me laying down all day. 

Grasshoppers

Clean and Jerk 1-1-1-1-1-1-1 reps

Rest 3 minutes, then perform the following for time:

200 Double Unders, perform 5 Grasshoppers (right,left =1 rep) every time you break or miss

New PR!!! Yay! It isn't by much, 5#s. I was able to make it to 7AM class and was under the eye of Coach G. She let me know that I'm not keeping the bar close enough to me, and that I'm not getting fully extended at the top of the shrug. To me that means if I work on my technique I could essentially clean way more weight, cause 85#s didn't feel heavy. At all. 

My jerk, G also said that I'm dipping forward, vs down. My finishing position at 85# felt good and solid, even with this technical mistake. Which again leads me to believe that I could potentially lift more weight over my head than 85#s, keeping those cues in mind. 

Thennnnnnn, I killed my former 74 consecutive double unders PR out of the water by doing 87 in a row during the 2nd part of the WOD. I couldn't believe it was happening when it was happening. I was happy. I was also glad to only incur 4 misses out of 200 DUs. 

What a great day at the box! 

From the dark recesses of my mind

"Annie"

50-40-30-20-10

Double Unders
Sit-ups

My time: 8:48 Rx'd New PR!!!!

I remember doing this with Kamran on a day where the WOD was something my body was too sore to handle so I decided to do the good ol standby of Annie. Probably around November 1st.

Happy to set a new PR.

New PR dance!

2010 Northwest Regional Event 1

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Here is my performance of this WOD from July. The difference this time around was definitely my double unders. Round 1, it took me a second to get started, but I went straight to #49. Rounds 2 and 3 I jumped straight until #47. Woo hoo!

I'm stoked. Next time around I'm going to add 10#s to my bar :) Just wanted to play it safe with my back... Kind of like in July :) 

I'm running out of titles

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.

Rest 3 minutes, then perform

2k Row for time

So my ROW time was 10:47. Not too shabby. 

This sucked. I'm super dissapointed in my tabata score. I think I got too much in my head and couldn't relax my shoulders. 

Dragging Ass

In teams of two, complete 3 rounds of the following

Row 500 meters and Double unders for reps

Ring dips (25 reps for gentlemen, 20 for the ladies) and Power Cleans for reps (135/95 lbs)

In this workout, one athlete will perform double unders while the other athlete rows 500 meters.  Upon completion, one athlete will perform power cleans for as long as it takes the other athlete to complete the dips.  Then switch.  Both athletes must be done with the double unders/row before starting the power cleans/dips.

Each athlete must row at least once and double under at least once.  At the end of the WOD, the team total reps of power cleans and double unders will equal seconds off the total time.

Partner: Kazoo

Time- 22:30

Total # of Reps in minutes- 5:33

Final Time- 16:27

Reflection

Five rounds for time of:

35 Double-unders

Run 200 meters

I came in dreading this WOD but afterwards I realized I loved/hated it. At 3-2-1 Go! I had this knot in my tummy anticipating that this was going to suck. The 10 minutes went by pretty fast. I don't really remember rounds 2 or 3. I do remember coming back from my 4th run and saw Martina on the ground resting. She gave me this look like, Finish this shit up, and I shot her my index finger saying I only had 1 more round left. 

My last set of DUs were spotty. I messed up 4 times to rep 8, until I finally got in a rhythm and finished out the remaining 27 reps in one fell swoop. Started on my run and was going as fast as I could, which wasn't fast. I just knew that I was almost done (and the finish line sounded like paradise) so I kept a nice steady pace; shit, it was fastest sprint I could muster with what gas I had left in the tank.

I collapsed on the concrete and felt my tummy convulsing, making me burp continuously. Dry heaving, a good sign that I pushed myself. 

This WOD was the cherry on top to a fun and grueling week of WODs. 

Fly Robin Fly! Up, up to the sky!

My decision to try my hand at Flight Simulator once again was completely random. This was at LAXCF, after the kids had finished their WOD. Last time I attempted FS, I only got to 35. So this is a PR! Heeeeyooo!

My body is sooo wrecked and tired. I'm probably going to take the day off tomorrow. Actually, I'm probably lying to you. 

I hurt everywhere

I can barely type this. I'm exhausted, my arms are almost inoperable, and my right hand is bandaged up.
I'm super proud of myself for finishing. I really am. During the 30 round I was confronted with a "I can't." I started to cut a deal in my head saying that I would do half of the pull ups in round 20 and 10. I was starting to feel hopeless computing how many pull ups I had left at that moment (46 total left). I had to shake myself out of it, and not think of the astronomical number, but only worry about the 4 or 5 I could muster at that moment. I chipped away at it.

Ya, it was the pull ups that completely humbled me. The DUs were "rest." The Push ups were not great, I did go to failure every 5 push ups, but they weren't as devastating to my body as the pull ups. I think it's the use of my entire body when I kip that makes it soooo brutal. It almost makes me want to puke.

During the last 2 pull ups of the 20 round, I had Francisco right there cheering me on (cause I was a sad, whiney bitch at this point), I had to use a lot of force to kip. But I did it. Then I looked down at my right hand, and saw a pretty decent size flap of skin sticky straight up. Underneath that, bloody, raw flesh. Let's just say that the last 10 pull ups were a test to my pain threshold. I did them 1 at a time.

Let's take a look, shall we? 

Overall, my hands are pretty raw and tender. Typing hurts. As well, as my forearms feel really swoll. 

I'm going to sleep like a fuckin' bear hibernating in the winter. I suspect running drills in my near future since my upper body will not be in working order. 

It's within my grasp

Five rounds for time of:

40 Double-unders

30 Step ups, 18.5"

20 Kettlebell swings, .5 pd

Warm Up:

Perform 5 sets of the following:

2 Back squats

1 Rope climb

Back squats should be heavy and rope climbs should be legless if possible.

The warm up was good. On my first rope climb I actually reached the top rafter--- My first time! I didn't look down cause then I'd freak the fuck out. The back squats were difficult. I did feel a pop in my left hip at 75#s, but no pain and I had good range of motion. 

The WOD was fun. I really really really should have done a 14" box. I think the reps plus the 18" irritated my hip. Not bad, but it definitely stressed it a bit. I went really light on the KBs. Even half pood was making my back feel tweaky. 

My DUs were pretty good. In round 2 I fucked up a lot. Round 1 I did 40 straight through. The other rounds I stopped only once. 

I'm moving. Signed the lease today. Gonna save about $500 a month. That's $6000 a year. I'll definitely have to adjust to having a roommate. But we're old now, I think we can just say what is expected of each other, and what we want. I think it's difficult for some to realize that when I'm at home, I'm pretty quiet... and I need that cause I'm soooo social, talky and outgoing in public. To counter that, I find that I really need the time in my home to not utter a word or have to listen to anyone; communication truly ceases with me. Like a decompression. 

I had a roommate over 10 years ago that I met when working as a server/hostess then cook, and she fell for the bubbly, social Lauren. We moved in together and she would talk my ear off and try to engage me, and all I wanted was some peace and quiet... I found myself in my room just to get away. Imagine not wanting to go into your own living room to avoid having to talk to someone? Or trying to time when the roommate is in her room so you can get a glass of water from the kitchen. Ugh. I don't think I would ever let it get to that point now. Plus Kaz and I are both super busy which will give time to "miss" each other. 

I'm sleeping in tomorrow. I need it. 

No title

5-4-3-2-1- reps

Bench Press (no chains)

3 Attempts at Max Double Unders between rep rounds

Rest as needed, then perform

"Bradley"

10 6 rounds for time of:

Sprint 100 meters

10 Pull-ups Ring Rows

Sprint 100 meters

10 Burpees Push Ups

Rest 30 seconds

What a great WOD. It was gasser for sure. I'm glad I scaled it. Not sure if my hip would have liked doing burpees, or kipping. 

I haven't sweat like that in awhile. I didn't get through the entire first part of the warm up. I only got to the set of 4. Didn't really do any DUs. 

Ya, my brain is kind of fried, so I don't have anything to say. 

Oh, my hip feels good. Last night I slept better than I have since the ART treatment started. Woke up my maybe a few times just to pop my hip, but no feeling of intense pressure consistently building in the area. 

As well, sitting for long periods is no longer uncomfortable, and walking feels okay. Rounding the back isn't painful anymore. 

I have therapy on Friday, which I'm not really looking forward to, but know that I have to suffer it if I want long term relief. 

August 16th, 2011

Overhead Squat 3-3-3-3-3 reps

Rest, then:

5 min AMRAP

5 Burpees

20 Double unders

I am ready

"Mini JT"

12-9-6 reps NOT for time of:

Handstand Pushups

Ring Dips

Pushups

Rest as needed, then

"Annie"

50-40-30-20-10 reps for time of:

Double Unders

Situps

New PR by 1:02!!!!

While i'm super stoked about my PR I can't help but think if I had not messed up like 5 time during my 40 round I would have at least done a minute better... Aaaaaand, this is not to talk shit buuuuuut I should not have jumped rope next to Viola, whom was frantically/spasmatically Double Undering, which really fucked up my "calm" that I need to get into a groove. I really had to concentrate on not absorbing his energy and tune him out. 

My sit ups were lightening fast. I know that Smidty started his 50 set about 5 seconds fast than I, yet I managed to finish about 5 seconds faster than he. I didn't take a calculated rest at this point and went straight into my 40 set of DUs, and failed several times. I then took a deep breath and told myself to relax. 

Rounds 30-20 and 10 were without incident. 

So I worked out 3 days in a row and I am so sore. My body is pretty beat down. I plan to take the next couple of days, probably go a back in on Sunday. 

I'm strangely calm. I got some very good "advice" and comfort from close friends. It has me refocused and serene about what I have to do. 

The Silver Dollar Pancake WOD

"The Bear Complex"

5 rounds, NOT for time:

(7 times through the sequence equals one round)

Power Clean

Front Squat

Push Press

Back Squat

Push Press

I kept the weight light... I hope it was light enough. I considered doing the 15# bar. I had the bar on 2 boxes so I wouldn't have to deadlift from the ground. My back is bit tight right now, but no pain. I should have warmed up my hips a bit more for sure. My shoulders were definitely feeling it by the end of the WOD. 

Cool down was 4 rounds max rep effort of Wall Balls scaled up in weight with 90 seconds rest between each round. A few months back I could not get the 8# ball up to the 10 ft line. So I tried and I could. My numbers for each round are in the pic. I think I've graduated to the 8# ball for WODs... Sad face. Lol. 

Cause I'm nutso, I decided to try my hand at Flight Simulator:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

As you can see, I threw in the towel after 8 attempts at getting to 40. Gosh it was frustrating, but a great way to practice double unders. I hope I didn't fuck myself with my already sore ass and quads... Shit, maybe even aggravate my hip. Let me add up how many DUs I did total.... 395!!!!!! Shit, I hope my calves are gonna be ok tomorrow. Tomorrow's WOD is Annie. I hope I can beat my old time of 9:59.

Putting it out there....