Facetious

7x3 Snatch off the blocks, above the knee.

35-35-35-40-40-45f

My shoulders tired quickly. After failing at 45#s, I did some practice heaving snatch balance and my shoulders were dead, I couldn't stick the receiving position.

7min AMRAP

20 Jumping Lunges
15 Kayaks 18kg
10 Hand release push ups

4 rounds and 9 Kayaks

About 3 days ago I did C&J 1-1-1-1-1-1-1-1-1.

At 80# I ceased the Jerk as my wrists were just not having it. I did clean 85#s, which I was surprised. 90#s just psyched me out and I failed twice.

The Chief

Workout of the Day:
Max rounds in 3 minutes of:
135 45 pound Power cleans, 3 reps
6 One-armed Push-ups on the Wall
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

R1: 4 + 4 Push Ups

R2: 4 + 3 Squats

R3: 4

R4: 4 + 8 Squats

R5: 5 + 4 Push Ups

Things I realize: 

 

1.) Even though I'm not training regularly (one WOD a week, max, mostly low intensity), I haven't lost my stamina/endurance. I definitely had more gas in my tank at the end of the WOD. 

2.) My right side is hella strong. 

3.) Wall Push ups are deceivingly difficult. 

4.) That coaching has made my form/mechanics ON POINT

5.) I can do strict L-sit Pull ups!!!! On the RINGS, too, whassup!!! 

6.) Even though I haven't trained any heavy barbell work in almost 2 months, I'm still maintaining my strength. I deadlifted 185# 1 rep today and it felt frickin' easy. I can't wait to start lifting 225!!! Which is my next goal. 

 

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 :) 

2fer 1

Tuesday, Jan 10, 2010

Workout of the day:
Overhead Squat 3-3-3-3-3 reps

Cool Down:
5 minute AMRAP for reps:
Max Handstand Push-ups (5 rep cap)
Max 20″ Box jumps (10 rep cap)

On this day, I wanted to test out the new overhead position of "pack the shoulders" vs "active shoulders"- the way I've learned and been training for the past 2 years. Pack the shoulders allows for more control of the bar, allowing in the long term to support bigger loads, and "this shoulder orientation should mitigate the risk of injury." Read about Pack the Shoulders in this article by T-Nation.com. This technique is similar to Coach Mike Burgener's "stacking the bones." 

Knowing I was training a new technique I decided to pick a do-able weight and stick with it for all 5 sets, going for perfect mechanics. By my 4th and 5th set, my partner Jamie G, said that I was looking more upright than in my first 3 sets. I was perfectly pleased. Soon I will be attempting to do more weight in the new position. 

Big Deal right here:

This cool down WOD was the first WOD that I felt my clean eating. What I mean is that I didn't feel like shit and I felt like I could keep going after time was called. I know that 5 mins is a short time domain, but that means sprint, and sprint I did. I'm proud that I went 6 rounds scoring the maximum 15 rep cap :)

I was told that day that my arms are starting to look like Martina's, a compliment, BTW. 

And Zeb stated that it seems that I'm bringing more intensity to my WODs of recent. 

So after all is said and done, I can't deny that diet and nutrition is the key to excelling and acheiving goals at the box. *sigh* The fat girl in me wished it weren't true. Lol. 

Afterwards, I did my weekly "Curves" of 400m walking lunge. Then after assisting in teaching the On-Ramp class I decided to tackle.... 

“Fran”
21-15-9 reps for time of:
Thrusters, 95lbs 40#s
Pullups

I have only been doing Fran with 35#s, I believe. Previous times being in the 13min range, 11min range, then the 8min range on my birthday of 2011. So adding 5#s to the bar and beating my old time is super gratifying. 

Fran you still a bitch. 

What an action filled evening, dontcha think? 

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 :) 

Cindy Brady

“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats

Improvement by 1 round and 4 push ups! Man, those push ups are wretched. I'm happy with my improvement. 

Cindy

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

RX'd BABY!!!

I really pushed myself yesterday during the wod. I really wanted to make sure that each rep was of a perfect standard. I'm excited to learn that my scrawny little arms can do a high rep push up work out without a band. Woohoo!!!! 

I'ma get SWOLL over the next 8 weeks. Lol. 

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. 

focus

Lower the Reps:

10 Muscle-ups or progressions

15 Lowers from an inverted hang on the rings, slowly

20 Handstand push-ups or progressions

25 Ring rows

30 Ring push-ups or push ups or combination

So completely maddening (but still good): I really struggled with the MU progression and being able to keep my false grip. I was using a 1" thick band, as I need the resistance. I ended up "giving up." I then went to LAXCF and was showing Michelle this progression using a thinner band. Lo and behold I was able to bang out 5 muscle up progressions, with a solid false grip. I was completely strong enough to do it with a thinner band. This has been story with all my little goals, where I can't at PCF and then I go to LAXCF and I'm doing all these crazy things: strict pull up, C&J PR, butterfly kip.... and the list goes on. 

I'm grateful still, no matter where I do it. 

So I ran a mile to find my base line, as it is on the goal board that I want a sub 10 min mile. I have another 30 seconds to go I guess. I'm quite happy to learn that I can jog a mile without stopping. Yay me!

The skins leggings came in the mail the other day. I wore them yesterday. I'll probably wear them on more met-con days than skills days like this one. All I do know is that they make my ass look like it belongs on a 19 year old. It looks phenomenal. I would wear my skins everyday just to have my ass lifted and separated on the daily. Granted the millions of squats I've done is part of that, but since the leggings have compression in the thighs, it really makes your ass more... bulbous? LMAO.

Ok, off to work. 

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. 

Cowardly Lion whom wishes she had heart

Tabata Pull ups

2 min Rest

Tabata Push Ups

2 min Rest

Tabata Chair Sit on Parallette Bars

I think 12 pull ups chained together is the most I've ever done. Woohoo! I guess my arms are still functioning after the 60 shoulder presses I did yesterday. 

I kinda broke a sweat today with the Chair-sits. On round 4 of the push ups I had to go down on my knees. Muscle failure. 

I can't run. I get little shots of electricity in the joint area. 

I rolled on the Lacrosse ball for 40 mins today and it felt sooooo painful, but good. My sleep was slightly better than the night before; but still not completely restful. 

Chiro appt with Dr. Yu on Tuesday @ 4pm. Can't wait. 

Too much

I could have kept going. 20 Min WODs are interesting cause you eventually switch over to aerobic phase... And cause I've been Crossfitting for over a year and 8 months, I have decent endurance. So when 20 mins hit, I still had some fuel in my tank. I mean, with surviving WODs like "Murph" (67 mins) or Filthy Fifty (38 mins) 20 mins seems to be that middle time where your body isn't at high intensities, nor is it completely depleted. 

I think I should have made it a 12 min AMRAP and gone really hard. 

Either way, I did feel good after the wod. My arms are gonna sore. I was able to do my 15 DUs unbroken for 6 rounds out of the 11. 

An aside:

I've really really been trying to tap into all those virtues that seem to allude me, like: patience, acceptance, 

loving EVERYONE. I feel sometimes I'm being swallowed up by the crazy, little voices in my head... The ones that cause suffering. I'm trying to have a healthy relationship with my suffering. The more I resist the more I FEEL it. I've been employing deep breathing a lot lately. It's like I have to talk myself down from the ledge every FUCKIN' day.... Then rationale sets in, and I feel foolish.

Does this have to do with some deep seeded issue of inadequacy or self-loathing? It's soooo tiring. Why can't I just stay grounded in my heart all the time?

I just want to cry.

"MURPH"

"MURPH"

For time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

On this Memorial Day, I did this WOD in honor of all the service men and women past and present whom give the ultimate sacrifice of their lives on the battlefield. "Murph" is named after Lt. Michael Murphy. Read about his courage under fire. 

I am really really really happy with my work today. I verbalized a goal of 75mins to finish the WOD, which I obviously succeeded. I've never done Full Murph so I don't have a time to compare it to, but let's put into perspective my improvement of fitness in the past year since I did Half Murph on March 17, 2010 . I did more than DOUBLE the work and improved my time over 2 minutes. I say more than double the work because I have progressed to unassisted kipping pull up vs jumping pull up, and my push ups are now on my feet vs knees, though I'm still using a band. 

This is how I broke up the work:

And this is how I tracked my work:

Per usual, the runs really sucked for me. Actually the first 800m was fine. It was the subsequent last three 800m that were yucky. After doing all the pull ups and push ups, I couldn't hold my arms up while running. My body just wouldn't stay upright while I ran. 

I was very impressed with my strict adherence to making sure each rep was perfect and could not be questioned as half ass. Again, that whole eating clean BS came into play with my pull ups. I thought for a second that I maybe wouldn't be able to do all 100 pull ups unassisted, but I felt like the PUs were almost "easy." The push ups were difficult but I made sure that I kept my body tight and all 200 were really nice looking push ups. Squats were squats. 

So ya, I'm pretty happy with my work. Body feels good. Never really felt like death. I think I paced myself really well. Murph is definitely a once a year WOD. It makes it special, holding it with reverence just like Lt. Michael Murphy and his bravery that fateful day Iraq. 

Let's remember this day

I know that I said that I was going to take a week off from WOD'ing, but after my amazing yoga experience with Mary Beth LaRue at Yogis Anonymous on Friday, I felt my hip was definitely on the mend. If you notice I programmed a WOD that did not use any hip flexion whatsoever. 

So I got my area all set up: box to reach the bar, band for my push ups, jump rope--- all by the pull bar. I did get pull away from the area and when Zeb called 10 seconds, I returned to find my band gone, my box GONE. I had to hurriedly scrap together my "station." I ended up using a thicker band than I wanted. Originally, I was going to do 7 push ups, but since I was using a thicker band I went up to 10. I started late. And then when I got hooked into my band for my push ups, I find that the culprit whom moved all my shit was doing C2B right over me, pretty much kicking me in the head. Zeb had to move her over. Either way, the way my WOD started got me all in a funk. I GUESS I'm satisfied with my work, but I think I could ecked out at least 6 full rounds. 

I rolled out my hip afterwards. Everything feels great. No pain, soreness or tension. I can't wait to jump back in full bore. 

A monday.

Ok, this picture is not correct.  The 105x3 is NOT  PR. The 100#s is technically and PR @ 4 reps.

After that I did...

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My totals listed are not in order of how we did the Tabata intervals. I think 39 is my pull up score. 93 is my squat score. 82 is my sit up score and 50 is my push up score. I'm happy with my work. 

I was passed over

The met-con was 1 round of:

Run 100 meters

50 Push-ups

Run 100 meters

50 Sit-ups

Run 100 meters

50 Squats

Run 100 meters

50 Back extensions

I didn't PR on my deadlift :( and I didn't do as well on the WOD as I wanted. I set a goal of 12 mins. I'm thinking of taking a rest day today. I'm obviously off my game.

Advent

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:

155/100 pound Deadlift, 9 reps

12 Push-ups

15 Box jumps, 24" box

My head has been in a funk all day. I came into the box feeling very robotic and apathetic. I went into the WOD with absolutely no strategy. 2 mins before the 3-2-1-GO, I walked up to the whiteboard to see what the average score was and came to a quick goal of 5 rounds. 

I did scale the push-ups to banded PUs. And I used an 18" box. Not sure why, but that last 2" is really difficult for me to overcome. Something to work on. I did the RX'd DL weight of 100#s, which is my body weight. 

The DLs were def the "rest." The push ups were easy to start but by round 3, I was definitely feeling the burn.  It wasn't but a couple months ago when Diso pointed out that my arms were really wide when I did push ups, and he instructed me to bring my arms in closer to my body and I really resisted against it, it felt weird and it made me use muscles that I never used before. Fast forward to today, and I was mindful to make sure my arms/elbows were tight against my body. By that round 3, I found myself feeling the urge to actually want to bring my arms in even closer. I think I may be cured of my poor push up form :D yayaya!

It was minute 10 when I started round 5, so at that point I upped my goal to 6 rounds. I was very pleased that I got to both. 

So much to consider. So much to be excited about. I must get clear on my objectives. Actually, fuck objectives, let's focus on happiness. 

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

The last time I did Cindy was over a year ago, about a couple of weeks out of On-Ramp. Here are my results from that time. I did my pull ups with a very thick band. This time around I was doing the unassisted kipping pull up. I still can't say that I did Cindy RX'd because I did the push ups on my knees. I like Cindy. I definitely did not feel "gassed" in the lungs at the end of the 20 mins. It was my shitty dead arms that were screaming.  The push ups were horrible. I need to work on my push ups. I think I'll do 20 push ups as part of my warm up from this point forth and hopefully get stronger and work on my form. My elbows definitely bow out when I start to tired, like in this high rep  WOD. I did sloppy on my squats during the last few rounds, but Diso said I was getting below parallel. Meh. 

Tomorrow= deadlifts. Yay! Then I teach my first CF class at the park. 

Warm up

DROM

Squat Clinic

WOD

Cool Down

Babaloo!

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Scaling Option B:

"Barbie"

5 Rounds, each for time of:

5 Pull ups

10 Push ups

20 Sit ups

30 Squats

Rest 3 Minutes

I opted for scale B because I really wanted to keep the intensity up and make sure I kept proper form all 5 rounds. That means chin above bar on every pull up, chest to the ground and arms locked out at the top for every push up, sitting all the way up so chest touches thighs for every sit up, and getting below parallel and standing fully erect for every squat. 

I did a scaled version of Barbara in May. I remember it really kicking my ass. This time around I felt really good and strong. My kipping pull ups were perfect. My push ups were "model" push ups. My sit ups were not lazy. And my squats were in good form. 

Doing the math for each round...

R1-2:11

R2-2:34

R3- 2:33

R4-2:35

R5-2:50

I kept each round under 3 minutes, which isn't too shabby for me. Kenny Kane had very similar times as me but he was doing Barbara as RX'd. What a crazy monster!!! 

I feel good. My abs still have residual soreness from The GHD workout from FRiday. 

Tomorrow is a total beach day. Can't wait!

In a world of hurt

Ten rounds of:

1 Clean and Jerk

5 Pull-ups

10 Push-ups

15 Squats

I'm really happy with my time. I don't care if I'm in the bottom tier for times. I did it as prescribed!!! I don't think I've done any pull up WOD RX'd.  60#s being 80% of my 1RM C&J. The C&J was the most difficult of the quadruplet for. Cleaning the bar felt like it took all my energy; right before I would jerk the bar, I had a sense of self doubt- the bar felt heavy.  With the push ups, I went to muscle failure every round after round 2. The pull ups were Ok. I broke them up in 2s. The squats were my rest. I injured my foot during the pull ups. How, you ask? All the boxes were being used for some WOD Diso was doing, so I used a KB as step stool to get to the bar. Well, I think I pushed off of the top of the KB at the center ball of my foot with all my body weight and hurt it some how. Now I can barely put weight on it. It was painful pushing the gas pedal on the drive home. I'm really sad about it. It's a stupid fuckin' injury. It's throbbing right now. I should ice it. BRB. 

Ahhhh, the ice feels sooooo good. I don't want to be injured!!!!!!!!!!! I'm all whiney now. FUCK fuck fuck fuck fuck fuck fuck fuck fuck!!!!!!

In more positive news, I have graduated to a taller box for my box jumps- 20". I had been using 16" for the longest time; it really was a mental thing. Then the other day, during the warm up, we had BJs to do, and I attempted the 20" box and VOILA! I did it. Sweet. 

(All the muscles in my foot are cramping and seizing right now... it's so painful... Jesu-christo!) 

Going to lie down now and watch the Lakeshow kick off the new season :)