WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
My time...13:02. Such a sad, sad time. Especially considering I did single jump rope. Double unders are something I definately need to practice, but the jumping rope isn't what got me. It was those dang abs!! It took me forever to do them. So again...something I need to work on.
On the plus side, my time today was 5 minutes faster than my previous "Annie" time. See, I told you it's so sad...
Hope everyone has a wonderful Holiday! Em and I leave in the morning for our travels around the world. (Not really, but with a toddler it's going to seem that way! lol)
See you after the 1st of the year!
Wednesday, December 10, 2008
Monday, December 8, 2008
Dang it!
WOD
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Did 65, 70, 75, 80, 85, 90 (barely), 95(f) which stinks because my old PR is 95...wasn't feeling it today. My left shoulder is starting to bother me...started about 3 days ago. Only get 2 more days in the gym before Em & I leave for Christmas vacation.
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Did 65, 70, 75, 80, 85, 90 (barely), 95(f) which stinks because my old PR is 95...wasn't feeling it today. My left shoulder is starting to bother me...started about 3 days ago. Only get 2 more days in the gym before Em & I leave for Christmas vacation.
Friday, December 5, 2008
Yesterday & Today
Thursday's WOD
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
So this one really sucked. Especially since I did it in my freezing cold garage at 9:45 at night. I made the mistake of putting Emmy's inside play gym together last night which took forever. So by the time I got to the WOD I was already exhausted. Then I had timer malfunction with my watch...which sounds like total B.S., I know. But it's true. Doesn't matter anyway though cause I remember looking at my watch a couple minutes after I was done and knew my time was horrible. So horrible I'm not even going to mention it. haha! :)
I used our 35# kettlebell.
Oh well...on to today's WOD.
Friday's WOD
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
My time: 26:29 subbing 3 kips and 3 dips for every muscle up. So the workout looked like this:
100 squats
6 kips
6 bench dips
80 squats
12 kips
12 bench dips
60 squats
18 kips
18 bench dips
40 squats
24 kips
24 bench dips
20 squats
30 kips
30 bench dips
Have to say that after last night's lunges and tonight's squats, I'll be lucky to walk tomorrow.
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
So this one really sucked. Especially since I did it in my freezing cold garage at 9:45 at night. I made the mistake of putting Emmy's inside play gym together last night which took forever. So by the time I got to the WOD I was already exhausted. Then I had timer malfunction with my watch...which sounds like total B.S., I know. But it's true. Doesn't matter anyway though cause I remember looking at my watch a couple minutes after I was done and knew my time was horrible. So horrible I'm not even going to mention it. haha! :)
I used our 35# kettlebell.
Oh well...on to today's WOD.
Friday's WOD
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
My time: 26:29 subbing 3 kips and 3 dips for every muscle up. So the workout looked like this:
100 squats
6 kips
6 bench dips
80 squats
12 kips
12 bench dips
60 squats
18 kips
18 bench dips
40 squats
24 kips
24 bench dips
20 squats
30 kips
30 bench dips
Have to say that after last night's lunges and tonight's squats, I'll be lucky to walk tomorrow.
Wednesday, December 3, 2008
Where did all that energy come from?
WOD
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Loads were 50, 55, 60, 65, 70, 75, 80, 85 x 1 (PR), 90 x 1 (PR), 95 x1 (PR). Was pleasantly surprised by the new PR, especially since I'm usually pretty weak during upper body workouts. I think it was cause I was so excited to see Nat at the gym. She made me hyper! :)
Did a few kips to try and toughen up the hands.
Then did CF Endurance: 8 x 250m on 90 seconds. There was a debate on whether it was rest 90 seconds or go on the 90 seconds. I took the "rest 90 seconds" option. I still feel like I got a pretty good sprint workout in.
I was trying to take full advantage of being childless today at the gym. In case anyone noticed I had lots of energy. Not sure where it came from, especially since Em woke up at 4:30 this morning. Ended up staying for 2 hours...probably overstayed my welcome! haha! I promise tomorrow we'll be in and out since Em will be with me.
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Loads were 50, 55, 60, 65, 70, 75, 80, 85 x 1 (PR), 90 x 1 (PR), 95 x1 (PR). Was pleasantly surprised by the new PR, especially since I'm usually pretty weak during upper body workouts. I think it was cause I was so excited to see Nat at the gym. She made me hyper! :)
Did a few kips to try and toughen up the hands.
Then did CF Endurance: 8 x 250m on 90 seconds. There was a debate on whether it was rest 90 seconds or go on the 90 seconds. I took the "rest 90 seconds" option. I still feel like I got a pretty good sprint workout in.
I was trying to take full advantage of being childless today at the gym. In case anyone noticed I had lots of energy. Not sure where it came from, especially since Em woke up at 4:30 this morning. Ended up staying for 2 hours...probably overstayed my welcome! haha! I promise tomorrow we'll be in and out since Em will be with me.
Monday, December 1, 2008
No new PR...dang it!
WOD
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
45, 55, 60, 65, 70, 72, 74(f), 73 (f)
Well, I tried for a new PR today but no luck. I got my old PR of 72#, but I have to admit even that seemed really difficult. I really dislike this lift. I don't know if it's because I'm so weak in my upper body, or what.
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
45, 55, 60, 65, 70, 72, 74(f), 73 (f)
Well, I tried for a new PR today but no luck. I got my old PR of 72#, but I have to admit even that seemed really difficult. I really dislike this lift. I don't know if it's because I'm so weak in my upper body, or what.
Sunday, November 30, 2008
Tabata Something Else
WOD
"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.
Post total reps from all 32 intervals to comments.
My total reps = 231
Broken down, my numbers for each exercise were:
kips: 7, 6, 6, 5, 5, 4, 5, 3 = 41
pushups: 7, 6, 7, 5, 6, 4, 5, 4 = 44
situps: 6, 7, 7, 5, 7, 6, 6, 6 = 50
squats: 13, 12, 11, 12, 12, 12, 12, 12 = 96
Sorry for my whiny, cranky child in the gym this evening! :( Hopefully she didn't drive anyone too batty!
"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.
Post total reps from all 32 intervals to comments.
My total reps = 231
Broken down, my numbers for each exercise were:
kips: 7, 6, 6, 5, 5, 4, 5, 3 = 41
pushups: 7, 6, 7, 5, 6, 4, 5, 4 = 44
situps: 6, 7, 7, 5, 7, 6, 6, 6 = 50
squats: 13, 12, 11, 12, 12, 12, 12, 12 = 96
Sorry for my whiny, cranky child in the gym this evening! :( Hopefully she didn't drive anyone too batty!
Friday, November 28, 2008
Not feeling it...
WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
I did 3 kips & 3 dips for every muscle up, did each handstand (but no pushup) and held for 10 seconds, a lighter kettlebell (can't remember which one, but I know it wasn't the small one! lol)
Completed 9 rounds. Probably not that great, but I wasn't feeling it today. I didn't really even want to go in...Emmy decided she was going to be a little turd all morning so it kind of put me in a bad mood before even getting to the gym. Luckily she behaved long enough for me to finish and run by the grocery store.
Everything I told her not to do...she would look at me, smile and purposely defy me. Normally this wouldn't be a problem, except when I'm cooking and I tell her not to touch the oven because it's hot. She looks at me and reaches her hand out about an inch away from it. I tried to give my most stern face (to her I probably just looked like an idiot) and said "no". And she touched it!!! Ugh! What am I going to do with that child?! Gotta love the independence and strong will! :)
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
I did 3 kips & 3 dips for every muscle up, did each handstand (but no pushup) and held for 10 seconds, a lighter kettlebell (can't remember which one, but I know it wasn't the small one! lol)
Completed 9 rounds. Probably not that great, but I wasn't feeling it today. I didn't really even want to go in...Emmy decided she was going to be a little turd all morning so it kind of put me in a bad mood before even getting to the gym. Luckily she behaved long enough for me to finish and run by the grocery store.
Everything I told her not to do...she would look at me, smile and purposely defy me. Normally this wouldn't be a problem, except when I'm cooking and I tell her not to touch the oven because it's hot. She looks at me and reaches her hand out about an inch away from it. I tried to give my most stern face (to her I probably just looked like an idiot) and said "no". And she touched it!!! Ugh! What am I going to do with that child?! Gotta love the independence and strong will! :)
Wednesday, November 26, 2008
Mr. Joshua
WOD
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
My time was 37:22 with 135# for the DL and 1st time ever doing GHDs (is that the right abbreviation?). Slow, I'm sure but this WOD kicked my butt. It's bad when I say I enjoyed the running in order to get away from the GHDs & DL. My back is a little stiff already...probably a sign of bad form after about the 3rd round. ??
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
My time was 37:22 with 135# for the DL and 1st time ever doing GHDs (is that the right abbreviation?). Slow, I'm sure but this WOD kicked my butt. It's bad when I say I enjoyed the running in order to get away from the GHDs & DL. My back is a little stiff already...probably a sign of bad form after about the 3rd round. ??
Tuesday, November 25, 2008
Lynne
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Obviously didn't do body weight for bench press...stuck with 65#. Managed to do all kips for the pull ups. My reps looked like this:
Bench Press - 8, 8, 7, 7, 6
Pull ups - 15, 15, 17, 13, 13 (and yes, that is in a row! haha!)
I'm already exhausted and my arms still feel like jello. Hopefully tomorrow's wod will be lower body.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Obviously didn't do body weight for bench press...stuck with 65#. Managed to do all kips for the pull ups. My reps looked like this:
Bench Press - 8, 8, 7, 7, 6
Pull ups - 15, 15, 17, 13, 13 (and yes, that is in a row! haha!)
I'm already exhausted and my arms still feel like jello. Hopefully tomorrow's wod will be lower body.
Sunday, November 23, 2008
Come along way since July...
WOD
"Fran" (Alternate WOD)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
When I saw the regular WOD posted last night I said "NO WAY"...I thought it was going to be much colder outside than it turned out to be. Didn't want to climb ropes with my already dry, cracked hands. However, when I got to the gym and realized it wasn't really that cold outside I already had my mind set on Fran.
In the end I'm glad I did Fran. My time was 12:12 doing the entire workout as Rx with 65# Thrusters and all kips. The Thrusters were difficult and my shoulders are already sore less than 4 hours later. The kips felt good though. I felt really strong with them today. My grip would actually give out way before I was tired.
For some reason my previous time for Fran was 8:48...I couldn't understand why my time was so much slower today. Then I looked in my notebook that I initially started writing my WOD results in...Fran was my very first workout as a "Crossfitter" on July 24 and 8:48 was from way back then. My entry said I started out with 45# for first round of Thrusters, then switched to 25# for last two rounds. Also, all of my pull-ups were done as jumping on the box.
So, I'm excited and proud of myself to see how far I've come...My time was slower today, but for good reason!
"Fran" (Alternate WOD)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
When I saw the regular WOD posted last night I said "NO WAY"...I thought it was going to be much colder outside than it turned out to be. Didn't want to climb ropes with my already dry, cracked hands. However, when I got to the gym and realized it wasn't really that cold outside I already had my mind set on Fran.
In the end I'm glad I did Fran. My time was 12:12 doing the entire workout as Rx with 65# Thrusters and all kips. The Thrusters were difficult and my shoulders are already sore less than 4 hours later. The kips felt good though. I felt really strong with them today. My grip would actually give out way before I was tired.
For some reason my previous time for Fran was 8:48...I couldn't understand why my time was so much slower today. Then I looked in my notebook that I initially started writing my WOD results in...Fran was my very first workout as a "Crossfitter" on July 24 and 8:48 was from way back then. My entry said I started out with 45# for first round of Thrusters, then switched to 25# for last two rounds. Also, all of my pull-ups were done as jumping on the box.
So, I'm excited and proud of myself to see how far I've come...My time was slower today, but for good reason!
Saturday, November 22, 2008
Clean & Jerk
WOD
Clean & Jerk 1-1-1-1-1-1-1
My loads were 55, 65, 70, 75, 80, 85, 90, 95(PR)
It was a good lifting day, even if it was freezing outside. That 95# was also a new PR on Push Jerk...not sure what my previous Power Clean PR was, but I'm sure it was lower than 95#.
Clean & Jerk 1-1-1-1-1-1-1
My loads were 55, 65, 70, 75, 80, 85, 90, 95(PR)
It was a good lifting day, even if it was freezing outside. That 95# was also a new PR on Push Jerk...not sure what my previous Power Clean PR was, but I'm sure it was lower than 95#.
Wednesday, November 19, 2008
Nicole
WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
Did rowing instead of running which means I had to row 5oo m instead of 400.
Completed 5.5 rounds with kips of 6, 6, 6, 4, 6 (I think that's right...too lazy to text Dymphna and find out. lol!)
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
Did rowing instead of running which means I had to row 5oo m instead of 400.
Completed 5.5 rounds with kips of 6, 6, 6, 4, 6 (I think that's right...too lazy to text Dymphna and find out. lol!)
Tuesday, November 18, 2008
Push Jerk
WOD
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments
45, 55, 65, 75, 85, 90(pr)
Went up 5# for PR...pretty happy about that. Felt weird working out at gym at night...sorry for the HORRIBLE spotting, Dymphna! Jess can vouch for that! :) LOL!
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments
45, 55, 65, 75, 85, 90(pr)
Went up 5# for PR...pretty happy about that. Felt weird working out at gym at night...sorry for the HORRIBLE spotting, Dymphna! Jess can vouch for that! :) LOL!
Monday, November 17, 2008
Helen
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
This morning I did Helen, but with rowing instead of running. The workout looked like this:
3 rounds of:
Row 500 meters
1 pood Kettlebell x 21 swings (not sure how much weight that is...?)
12 Pull-ups with 2 bands
My time was 22:20...slow, I know.
During round 2 of the rowing the machine acted up and turned off and I had to start over. Not sure how far I had rowed because I was talking and not paying attention. That's not the only reason for my slowness though. I'm just tired. I'm not getting enough sleep and it's hard to remedy when it's not up to me.
Came home this morning from the workout and drank a HUGE protein shake for snack. Hoping that gives me a little more energy...
Also did pull-ups with bands because I'm a big wuss and my hand isn't completely healed so I didn't want to risk hurting it more.
Man, just typing this I feel like a real downer! haha!
Off to go grocery shopping...anyone want to do it for me?! :)
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
This morning I did Helen, but with rowing instead of running. The workout looked like this:
3 rounds of:
Row 500 meters
1 pood Kettlebell x 21 swings (not sure how much weight that is...?)
12 Pull-ups with 2 bands
My time was 22:20...slow, I know.
During round 2 of the rowing the machine acted up and turned off and I had to start over. Not sure how far I had rowed because I was talking and not paying attention. That's not the only reason for my slowness though. I'm just tired. I'm not getting enough sleep and it's hard to remedy when it's not up to me.
Came home this morning from the workout and drank a HUGE protein shake for snack. Hoping that gives me a little more energy...
Also did pull-ups with bands because I'm a big wuss and my hand isn't completely healed so I didn't want to risk hurting it more.
Man, just typing this I feel like a real downer! haha!
Off to go grocery shopping...anyone want to do it for me?! :)
Saturday, November 15, 2008
Back Squat
WOD
Back Squat 5-5-5-5-5 reps
Post loads to comments
95, 115, 125, 135, 145(4)
Back squat is probably my favorite lift but I felt pretty weak today. Only managed to get 4 squats with 145#. I was really exhausted...up with Em for more than 3 hours last night. She's been doing really good with sleeping through the night and then last night happened. Talk about taking it's toll on me mentally & physically.
Shouldn't be taking a rest day tomorrow since I took off yesterday, BUT Trey leaves tomorrow morning extremely early so I'll probably just wait until Monday to come back into the gym. I know, I know...I'm such a slacker! :)
Back Squat 5-5-5-5-5 reps
Post loads to comments
95, 115, 125, 135, 145(4)
Back squat is probably my favorite lift but I felt pretty weak today. Only managed to get 4 squats with 145#. I was really exhausted...up with Em for more than 3 hours last night. She's been doing really good with sleeping through the night and then last night happened. Talk about taking it's toll on me mentally & physically.
Shouldn't be taking a rest day tomorrow since I took off yesterday, BUT Trey leaves tomorrow morning extremely early so I'll probably just wait until Monday to come back into the gym. I know, I know...I'm such a slacker! :)
Thursday, November 13, 2008
There goes my manicure!
WOD
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
My time really, really, really sucked (42 something). Since I can't do a muscle up I had to substitute 3 pull ups and 3 dips for every muscle up so the workout looked like this:
100 Squats
15 Kips
15 Ring dips
75 Squats
30 Kips
30 Ring dips
50 Squats
45 Kips
45 Ring dips
25 Squats
60 Kips
60 Ring Dips
Did all kips until I got to the "60" and then my left hand ripped so I had to stop and tape it. I tried to continue, but had to finish last 40 pullups doing jumping pullups. Emmy was also not cooperating today. Thanks Dymphna for getting her out of my hair to finish up!! Hope tomorrow's workout does not involve hands! :)
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
My time really, really, really sucked (42 something). Since I can't do a muscle up I had to substitute 3 pull ups and 3 dips for every muscle up so the workout looked like this:
100 Squats
15 Kips
15 Ring dips
75 Squats
30 Kips
30 Ring dips
50 Squats
45 Kips
45 Ring dips
25 Squats
60 Kips
60 Ring Dips
Did all kips until I got to the "60" and then my left hand ripped so I had to stop and tape it. I tried to continue, but had to finish last 40 pullups doing jumping pullups. Emmy was also not cooperating today. Thanks Dymphna for getting her out of my hair to finish up!! Hope tomorrow's workout does not involve hands! :)
Tuesday, November 11, 2008
Fight Gone Bad!!
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 10# ball
Sumo deadlift high-pull, 75 pounds (Reps) - 55#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) - 55#
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Did FGB with Michelle, which was good motivation because I knew I would have to push myself extremely hard to try and keep up with her. She kicked my butt like I knew she would, but I'm proud to say I got a new PR...252!! That's a 48 point increase from the last time I did this workout.
Hope that one doesn't come around for a little while at least! :)
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 10# ball
Sumo deadlift high-pull, 75 pounds (Reps) - 55#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) - 55#
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Did FGB with Michelle, which was good motivation because I knew I would have to push myself extremely hard to try and keep up with her. She kicked my butt like I knew she would, but I'm proud to say I got a new PR...252!! That's a 48 point increase from the last time I did this workout.
Hope that one doesn't come around for a little while at least! :)
Friday, November 7, 2008
Running felt refreshing in the cool weather...
WOD
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
When a workout involves running I never know what is considered good, mediocre, or horrible.
My time today was 16:48.
I felt like I really pushed myself, but I'm sure my time is still pretty slow.
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
When a workout involves running I never know what is considered good, mediocre, or horrible.
My time today was 16:48.
I felt like I really pushed myself, but I'm sure my time is still pretty slow.
Thursday, November 6, 2008
Yesterday's Today
WOD
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
This was actually yesterday's WOD, but since I had to take Emmy to Vanderbilt Children's Hospital to get tubes in her ears I missed it. Wanted to make it up since pullups were involved that way I could practice my kips.
Completed 5 1/2 rounds doing all kips. Also, did 45# on the Thrusters. Talk about a workout meant for upper body!
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
This was actually yesterday's WOD, but since I had to take Emmy to Vanderbilt Children's Hospital to get tubes in her ears I missed it. Wanted to make it up since pullups were involved that way I could practice my kips.
Completed 5 1/2 rounds doing all kips. Also, did 45# on the Thrusters. Talk about a workout meant for upper body!
Monday, November 3, 2008
Falling behind...
Sunday - WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 6 minutes. Wasn't tired at all, but my grip was really bothering me. Trying to toughen back up my hands...want them tough and manly! lol :)
Monday - WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
My time was horrible, but I also know I didn't really push myself during the workout. Did more talking during the abs & back extensions than actual exercising. Need to concentrate more and push myself harder on the workouts.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 6 minutes. Wasn't tired at all, but my grip was really bothering me. Trying to toughen back up my hands...want them tough and manly! lol :)
Monday - WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
My time was horrible, but I also know I didn't really push myself during the workout. Did more talking during the abs & back extensions than actual exercising. Need to concentrate more and push myself harder on the workouts.
Saturday, November 1, 2008
Thrusters
WOD
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 45, 55, 65, 75, 80, 85, 90. I followed Tanya's numbers that were already on the board. Towards the end I was really struggling. Was going to try for higher than 90, but decided to conserve some energy and work on kips. I did them no problem...you would have thought the other day never happened. I had no problems remembering how to do them. My grip wasn't even bothering me. Got 10 in a row. I did try taking out that extra swing I tend to do, but can only get 2 in a row that way. It's got to be mental!
Trey and I plan on doing the Crossfit Endurance workout, but will probably have to wait until this evening. He's outside staining our new deck and I've been inside finishing up Em's new room. Sssshhh! Don't tell him I'm taking a break from working to do a little blogging! :)
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 45, 55, 65, 75, 80, 85, 90. I followed Tanya's numbers that were already on the board. Towards the end I was really struggling. Was going to try for higher than 90, but decided to conserve some energy and work on kips. I did them no problem...you would have thought the other day never happened. I had no problems remembering how to do them. My grip wasn't even bothering me. Got 10 in a row. I did try taking out that extra swing I tend to do, but can only get 2 in a row that way. It's got to be mental!
Trey and I plan on doing the Crossfit Endurance workout, but will probably have to wait until this evening. He's outside staining our new deck and I've been inside finishing up Em's new room. Sssshhh! Don't tell him I'm taking a break from working to do a little blogging! :)
Thursday, October 30, 2008
Can today be a do-over day?!
WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Not going to even post my time. Today was such a discouraging day. I wasn't even going to post anything for today's WOD, but I'm hoping it will help to eleviate my frustration.
I tried a few kips before I started the timer and something didn't feel right. I couldn't tell if it was my grip or if I couldn't get the momentum down. Tried doing bands, but my pride wouldn't let me.
About 3 minutes into the pullups I wanted to quit. In fact, I did. But Trey and Rick got me back into it by getting me to do jumping pullups. Needless to say, I wasn't feeling the rest of the workout. I was embarrased for quitting and throwing a temper tantrum. No excuses, really. Actually I can come up with plenty, but none worth typing.
Needless to say, everyday there will be kips at the end of each workout. Here's to hoping Saturday is a better day for me.
By the way, sorry for the downer post! :)
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Not going to even post my time. Today was such a discouraging day. I wasn't even going to post anything for today's WOD, but I'm hoping it will help to eleviate my frustration.
I tried a few kips before I started the timer and something didn't feel right. I couldn't tell if it was my grip or if I couldn't get the momentum down. Tried doing bands, but my pride wouldn't let me.
About 3 minutes into the pullups I wanted to quit. In fact, I did. But Trey and Rick got me back into it by getting me to do jumping pullups. Needless to say, I wasn't feeling the rest of the workout. I was embarrased for quitting and throwing a temper tantrum. No excuses, really. Actually I can come up with plenty, but none worth typing.
Needless to say, everyday there will be kips at the end of each workout. Here's to hoping Saturday is a better day for me.
By the way, sorry for the downer post! :)
Wednesday, October 29, 2008
More lifting...
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
SP 55, 60, 65, 70, 72
PP 65, 70, 72, 75, 80
PJ 65, 70, 75, 80, 85 (only x3-PR)
Tanya and I had the luxury have working out this morning with no kids. It's nice when you can concentrate and take your time. She is super strong so I did my best to try and keep up (no luck though because she kicked my butt on every lift!).
Afterwards did yesterday's Crossfit Endurance workout of 4x375m sprints. My times were:
1:32
1:34
1:35
1:35
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
SP 55, 60, 65, 70, 72
PP 65, 70, 72, 75, 80
PJ 65, 70, 75, 80, 85 (only x3-PR)
Tanya and I had the luxury have working out this morning with no kids. It's nice when you can concentrate and take your time. She is super strong so I did my best to try and keep up (no luck though because she kicked my butt on every lift!).
Afterwards did yesterday's Crossfit Endurance workout of 4x375m sprints. My times were:
1:32
1:34
1:35
1:35
Tuesday, October 28, 2008
Squat Clean
WOD
Squat clean 1-1-1-1-1-1-1 reps
My loads were 65, 70, 75, 80, 85, 90, 95(f), 92, 95
Was a little worried when I went in this morning because I was feeling very lethargic and weak. It was my own fault of course. Last night my neck was bothering me...again! So I took out my Rx of muscle relaxers and took not one, but two. The last couple times I've had to take one it hasn't helped much so I thought "why not two?!"
Won't be doing that again...paid for it all day. My poor husband had to deal with my grouchy butt on his day off, too.
Not looking forward to tomorrow's workout...don't care too much for upper body lifts.
Squat clean 1-1-1-1-1-1-1 reps
My loads were 65, 70, 75, 80, 85, 90, 95(f), 92, 95
Was a little worried when I went in this morning because I was feeling very lethargic and weak. It was my own fault of course. Last night my neck was bothering me...again! So I took out my Rx of muscle relaxers and took not one, but two. The last couple times I've had to take one it hasn't helped much so I thought "why not two?!"
Won't be doing that again...paid for it all day. My poor husband had to deal with my grouchy butt on his day off, too.
Not looking forward to tomorrow's workout...don't care too much for upper body lifts.
Sunday, October 26, 2008
"Elizabeth" and then some...
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
I think my time was 8:38 (or somewhere near that)
Didn't do females' weight of 85#...75# was hard enough. I was sucking big time. By the end I had that hard lump in my throat that makes you think you are going to blow chunks at any moment. I think sinus drainage (sorry for too much info) was a big factor in that lump. Then I did Crossfit Endurance workout with Michelle...thanks for the motivation, Michelle! :) I'm glad I did it, even though I was a zombie the rest of the day. And it wasn't even a Monday.
Crossfit Endurance WOD
All out efforts:
3 rounds, 2 min total rest between rounds
30 sec on,30 off
30 sec on, 25 off
30 sec on, 20 off
30 sec on, 15 off
30 sec on, 10 off
30 sec on, 5 off
30 sec on
Rest 2 minutes
I think we ended up rowing for about 20 minutes. Talk about tough.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
I think my time was 8:38 (or somewhere near that)
Didn't do females' weight of 85#...75# was hard enough. I was sucking big time. By the end I had that hard lump in my throat that makes you think you are going to blow chunks at any moment. I think sinus drainage (sorry for too much info) was a big factor in that lump. Then I did Crossfit Endurance workout with Michelle...thanks for the motivation, Michelle! :) I'm glad I did it, even though I was a zombie the rest of the day. And it wasn't even a Monday.
Crossfit Endurance WOD
All out efforts:
3 rounds, 2 min total rest between rounds
30 sec on,30 off
30 sec on, 25 off
30 sec on, 20 off
30 sec on, 15 off
30 sec on, 10 off
30 sec on, 5 off
30 sec on
Rest 2 minutes
I think we ended up rowing for about 20 minutes. Talk about tough.
Saturday, October 25, 2008
CROSSFIT TOTAL
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
My totals for today were:
Back squat - 160 (PR)
Shoulder Press - 67 (PR)
Deadlift - 190
Crossfit Total: 417
I always like Crossfit Total days. Since starting Crossfit I have done 3 Crossfit Totals. On July 28 my Crossfit Total was 315 (BS-115; SP-55; DL-145). Then on August 13 my total went up to 365 (BS-140; SP-60; DL-165). And now today it is 417.
I can tell I'm getting stronger, but I do feel that I need to add more cardio into my regiment. Michelle has mentioned Crossfit Endurance and I know it would help a lot, but it's just getting myself to actually start that is the hard part. Maybe Monday...LOL!
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
My totals for today were:
Back squat - 160 (PR)
Shoulder Press - 67 (PR)
Deadlift - 190
Crossfit Total: 417
I always like Crossfit Total days. Since starting Crossfit I have done 3 Crossfit Totals. On July 28 my Crossfit Total was 315 (BS-115; SP-55; DL-145). Then on August 13 my total went up to 365 (BS-140; SP-60; DL-165). And now today it is 417.
I can tell I'm getting stronger, but I do feel that I need to add more cardio into my regiment. Michelle has mentioned Crossfit Endurance and I know it would help a lot, but it's just getting myself to actually start that is the hard part. Maybe Monday...LOL!
Friday, October 24, 2008
Sprints
WOD
Four rounds for time:
Run 400 meters
Rest 2 minutes
My first two rounds were 2:05 and the last two were 2:10. Of course, I wouldn't have been able to get anywhere near that if I hadn't been running on a treadmill. I cranked that baby up until I thought my legs were going to fall off and told myself "you better not trip!" Still, it's probably not very fast compared to most runners'standards.
I made myself do the running instead of rowing since I dislike it so much. It was raining this morning so instead of going up to the CF gym I dragged my butt into the CAC. Man, how I didn't miss that place! The minute I walked in the door it was like going from a bright and colorful world to a gray, dull one. One good thing was that Em did really well in the daycare, which is a rarity. I think her going to school is helping a lot.
Until tomorrow...wonder if the next couple of days are going to be cardio?!
Four rounds for time:
Run 400 meters
Rest 2 minutes
My first two rounds were 2:05 and the last two were 2:10. Of course, I wouldn't have been able to get anywhere near that if I hadn't been running on a treadmill. I cranked that baby up until I thought my legs were going to fall off and told myself "you better not trip!" Still, it's probably not very fast compared to most runners'standards.
I made myself do the running instead of rowing since I dislike it so much. It was raining this morning so instead of going up to the CF gym I dragged my butt into the CAC. Man, how I didn't miss that place! The minute I walked in the door it was like going from a bright and colorful world to a gray, dull one. One good thing was that Em did really well in the daycare, which is a rarity. I think her going to school is helping a lot.
Until tomorrow...wonder if the next couple of days are going to be cardio?!
Wednesday, October 22, 2008
Double duty
WOD
Run 5k
or
Front Squat 3-3-3-3-3-3-3 reps
Did both, except did rowing instead of running.
Rowed 5k in 26:45.
Front squat 65, 75, 85, 95, 105, 110, 115, x1 120, x1 125 (PR), x1 130 (PR), x1 135 (f)
Today was a good day for me. You know how some days you come in and you just feel weak. Today wasn't one of those days. In fact, it was the opposite. I'm anxious to see how much Nat kicks my butt tonight. Just so you know, Nat, I was just giving you some motivation to go in and get a new PR. :) You too, Jess! LOL!
On a different note, for anyone who needs a good chuckle, Em pointed at the huge zit forming between my eyes tonight and said "Mommy, boo-boo." Then preceded to try and pinch it off...ouch!
Run 5k
or
Front Squat 3-3-3-3-3-3-3 reps
Did both, except did rowing instead of running.
Rowed 5k in 26:45.
Front squat 65, 75, 85, 95, 105, 110, 115, x1 120, x1 125 (PR), x1 130 (PR), x1 135 (f)
Today was a good day for me. You know how some days you come in and you just feel weak. Today wasn't one of those days. In fact, it was the opposite. I'm anxious to see how much Nat kicks my butt tonight. Just so you know, Nat, I was just giving you some motivation to go in and get a new PR. :) You too, Jess! LOL!
On a different note, for anyone who needs a good chuckle, Em pointed at the huge zit forming between my eyes tonight and said "Mommy, boo-boo." Then preceded to try and pinch it off...ouch!
Monday, October 20, 2008
Grunting isn't just for dudes!
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
**Rx'd weight for women is 65#
Did the Rx'd weight for women (65#) and managed to complete 5 rounds plus a set of Thrusters, a set of Hang Powercleans & 3 SDLH.
I think I did more grunting than during childbirth. Sorry for all the noise today ladies & gents! :) Also, a few of my Thrusters weren't low enough because I was concentrating too hard on trying to get the weight over my head...forgetting that jumping up from the squat is what helps get it over my head. I always feel guilty when Dymphna catches me slacking...haha! Thanks for staying on me, D. :)
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
**Rx'd weight for women is 65#
Did the Rx'd weight for women (65#) and managed to complete 5 rounds plus a set of Thrusters, a set of Hang Powercleans & 3 SDLH.
I think I did more grunting than during childbirth. Sorry for all the noise today ladies & gents! :) Also, a few of my Thrusters weren't low enough because I was concentrating too hard on trying to get the weight over my head...forgetting that jumping up from the squat is what helps get it over my head. I always feel guilty when Dymphna catches me slacking...haha! Thanks for staying on me, D. :)
Friday, October 17, 2008
"Cindy"
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed.
I chose "Cindy" and went the same time as Michelle, which really pushed me! She is so fast! I did 11 rounds (not going to count the kips & pushups on the 12th round because they were really weak).
Also, I'm glad to say my hands have no huge holes in them after the kips. Yeah!
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed.
I chose "Cindy" and went the same time as Michelle, which really pushed me! She is so fast! I did 11 rounds (not going to count the kips & pushups on the 12th round because they were really weak).
Also, I'm glad to say my hands have no huge holes in them after the kips. Yeah!
Thursday, October 16, 2008
Snatch...what?!
WOD
Snatch 1-1-1-1-1-1-1 reps
My loads were 22-32-42-47-52-57(f)-55-57-58-61-63(f)
I know if you are looking at my loads you must be thinking "What in the world?". Good question. And one I'm still asking myself. Today was a mental-block day for me. I had never done snatch before and discovered it is an extremely awkward lift for me. My shoulders just don't want to cooperate. Plus, as many of you know I tend to overthink lifts instead of just doing them.
I got stuck at 57# and couldn't keep it above my head. After throwing the weight behind me I was afraid of dropping it on my head. So for some odd reason I moved to the other side and started practicing with the 45# bar. After a couple practice rounds I started adding weight again. 58# was supposed to be 59#, but weights were lopsided. Oops! Tried to outlift Michelle, but with no luck! :) It's actually funny because it's almost guaranteed if I like the lift she doesn't, and vice versa. Needless to say, she enjoyed this one today. :)
Hopefully tomorrow will be something I like...maybe back squat or front squat?!
Snatch 1-1-1-1-1-1-1 reps
My loads were 22-32-42-47-52-57(f)-55-57-58-61-63(f)
I know if you are looking at my loads you must be thinking "What in the world?". Good question. And one I'm still asking myself. Today was a mental-block day for me. I had never done snatch before and discovered it is an extremely awkward lift for me. My shoulders just don't want to cooperate. Plus, as many of you know I tend to overthink lifts instead of just doing them.
I got stuck at 57# and couldn't keep it above my head. After throwing the weight behind me I was afraid of dropping it on my head. So for some odd reason I moved to the other side and started practicing with the 45# bar. After a couple practice rounds I started adding weight again. 58# was supposed to be 59#, but weights were lopsided. Oops! Tried to outlift Michelle, but with no luck! :) It's actually funny because it's almost guaranteed if I like the lift she doesn't, and vice versa. Needless to say, she enjoyed this one today. :)
Hopefully tomorrow will be something I like...maybe back squat or front squat?!
Tuesday, October 14, 2008
The Dreaded Situps
WOD
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
*Female weight 85- Scale as needed.
My Time - 15:57
I did 65# on the squat cleans. I think I could have actually gone up in weight if situps weren't involved. I did situps on the ab mat...no GHDs for me please. Even with just regular situps I was sucking. I don't know why, but I despise situps. They burn, take me forever and always slow me down...no matter how hard I try to push myself to go faster. Funny thing is I usually get lapped by Michelle when a WOD includes situps. lol!
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
*Female weight 85- Scale as needed.
My Time - 15:57
I did 65# on the squat cleans. I think I could have actually gone up in weight if situps weren't involved. I did situps on the ab mat...no GHDs for me please. Even with just regular situps I was sucking. I don't know why, but I despise situps. They burn, take me forever and always slow me down...no matter how hard I try to push myself to go faster. Funny thing is I usually get lapped by Michelle when a WOD includes situps. lol!
Monday, October 13, 2008
My First Attempt at Blogging
I've been meaning to start this blog for a while now. Not really sure what has prevented me from committing myself. Maybe it was fear of the unknown. Or maybe just pure laziness. My husband, Trey, has been talking up Crossfit for a long time. He has tried time and again to get me to do a Crossfit workout with him. And time and again I would make up some excuse. My friends, Michelle & Natalie started doing Crossfit and convinced me to try it. I am indebted to them!! I love it! (Sorry Honey...I should have listened to you!) Granted, there are days when I am cursing walking through that door...for example, when I am seeing little black dots dancing around the room while trying to complete a workout that includes burpees.
I would also like to say how much I enjoy working out at Crossfit Clarksville. Before, when I thought of going to the gym it was always with dread. Don't get me wrong...I dread some of the workouts...but I always look forward to going to the gym.
Today was one of my least favorite lifts: Deadlifts. I think one of the main reasons I'm afraid of it is because I fear hurting my back or neck. Would make taking care of a toddler kind of difficult.
Today's WOD:
Deadlift 3x3x3x3x3 reps
I did 95, 115, 125, 135, 155
Singles - 180 (PR), 185(PR), 190(PR)
Old PR was 175 so I'm pretty happy about today's workout.
I would also like to say how much I enjoy working out at Crossfit Clarksville. Before, when I thought of going to the gym it was always with dread. Don't get me wrong...I dread some of the workouts...but I always look forward to going to the gym.
Today was one of my least favorite lifts: Deadlifts. I think one of the main reasons I'm afraid of it is because I fear hurting my back or neck. Would make taking care of a toddler kind of difficult.
Today's WOD:
Deadlift 3x3x3x3x3 reps
I did 95, 115, 125, 135, 155
Singles - 180 (PR), 185(PR), 190(PR)
Old PR was 175 so I'm pretty happy about today's workout.
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