Deadlift 5x5

WOD

Deadlift 5x5

135,145,155,165,175

Decided to do sets of 5 rather than singles since I haven't been in the gym in 2 weeks. Didn't want to try for a PR when I knew it most likely wasn't going to happen. It felt good to do the sets of 5.

Not too bad of a workout for first day back...now I'm scared to see what tomorrow brings.

Snatch & Pull-ups

WOD

Complete as many rounds as possible in 20 minutes of:

65# Snatch, 12 reps
10 Push-ups

Used 21# and completed 12 rounds. I think the 21# might have been a little light but Trey and Oak assured me I'd start feeling it after a couple rounds. I did feel it, but I think I could have still gone up a little bit in weight.

My brother and his wife were in town so we brought them with us. They both did really good for 1st time Crossfitters. I'm going to call them later on today to see how sore they are...:)

Pull-up Ladder

WOD

With a continuously running clock do one pull-up the first minute, two the second minute, three the third minute...continuing as long as you are able.

Post minutes.

Did 9 pull-ups/minutes. I always get confused in what to post on this one. Ended up ripping my hands in exact same place as a few days ago...so now I have sores on top of sores. Going to take a break from pull-ups for a little while.

Also, for some strange reason I can't just copy and paste anymore in my blog. Before I would copy the WOD from the CF Clarksville Blog and paste it into mine...not working anymore. Won't paste! Anyone else having this problem?

CF Football

WOD

12 Deadlifts, 135#
50 yard sprint
9 DL
100 yard sprint
6 DL
150 yard sprint

My time - 6:42

Did CF Football today because I wasn't feeling CF total or Helen. Overall pretty good workout, but I think I could have gone heavier on DL. Next time maybe 155#.

More sprints...more pain

WOD

Five rounds for time:
95# Snatch, 3 reps
95# OHS, 15 reps
400 m sprint

Used 42# and my time was 22:00. I think I could have done more on Snatch, but OHS was killing by round 3.

So glad tomorrow is a rest day!!

2 days of "beatdown"...

WOD

Four rounds, each for time:

Run 800 m

Rest as needed between sprints.

Post times for each round.

My times were 4:03, 4:07, 4:07, 4:21. Between today's WOD and yesterday's (below) I am completely beat and sore.

Yesterday's WOD

25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups

Not sure of my time because on #5 of 75 pull-ups I ripped my left hand open in 3 spots. I stopped the clock to tape my hand and forgot to restart it...noticed that halfway through 75 sit-ups. No matter because my time would have been HORRIBLE, but I am completely sore from that workout.

Did guy push-ups for 25 & 50, but went to girl push-ups for the 75. Also did kips for 25 & 50 pull-ups (plus first 5 of 75), but had to switch to 3 bands because hand was on fire and could barely grip the bar.

Annie

WOD

"Annie"

For time:

50-40-30-20-10 reps of
Double-unders
Sit-ups

Post time.

Annie didn't go as planned today. Ended up just doing singles x 2 for the jumprope. My time = 11:33.

Not very pleased with my 1st week back after vacation. Really need a suck-fest (and do good at it) on Saturday. I know I'll be eating my words...

"Michael" from a few days ago

WOD

"Michael"

Three rounds for time:

Run 800 m

50 Back Ext

50 Sit-ups

Post time.

My time...not even going to say. That's what I get for taking my little monster with me the 1st workout back.

Wasn't a complete bum on our trip to AZ. We went hiking a couple days in between the shopping, fair and eating yummy food (aka funnel cake at the fair, mexican, steak).

Here are a couple pictures of our hiking trips:

Rowing & wall-balls

WOD

For time:

Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

Using 14# ball my time was 24:28.

Trying to do wod's with more cardio. Having some body issues lately. My pants are getting too tight. I feel like I'm getting "bulky" since starting the Zone. I have since stopped following it strictly and trying to only eat that way for support while Trey is home. However, with him on break that means I'm eating more "Zone" and I think it is making me self-conscious of how I look. I want to be fit and healthy and strong. I don't want to have to buy bigger size clothes or feel "blah". Not sure what to do...more cardio. Maybe running? (which I hate!)

Crossfit Total

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

The last time I did the Crossfit Total was back in January...almost a year ago. Man, time has flown by!

Today's total was only a few points higher than last time which is a little discouraging. My last total was 445.

BS - 175
SP - 77 (PR)
DL - 205

Total = 457

Elizabeth

WOD

"Elizabeth"

21-15-9 reps of:

Power Clean 135 pounds
Ring dips

Sucked it up and did 85#. My time was 8:06. Last time I did Elizabeth with 85# my time was 8:48. So a little improvement! I was doing a lot of grunting with that 85#...

Run, squats, & back extensions

WOD

Five rounds for time of:

400 meter Run
50 Squats
30 Back extensions

Post time to comments.

My time sucked...31:59. And I was dying! But I didn't want to hurt my shoulder with Fran. My left one has been bothering me and it hurt really bad just warming up. Actually looking forward to Elizabeth in the morning. Does that make me crazy?!

So, I just went back and checked to see what my time was on this workout last time...back in August my time was 34-something so even though I felt like I was dying, at least I did better.

20 minutes of rowing, SDHP & pull-ups

WOD

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

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Using 65# for SDHP I completed 3 rounds + 250m row + 21 SDHP

KILLER!!!

Thrusters

WOD

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

65,75,80,85,90,95,100,105(PR),110(PR)

My lower back is soooo sore from the last couple of days. Wasn't sure I had it in me today. Last time I did 7x1 Thrusters was back in July. Had a 10# PR then too. Thanks to Tammy for the friendly competition and Nat & my hubby for encouraging me. :)

No rest day here...

WOD

For time:

Row 1000 meters
25 sit-ups
Row 750 meters
50 sit-ups
Row 500 meters
100 sit-ups

My time was 23:07...those dang sit-ups! What a energy zapper...Trey and I took so many days off over the weekend that we decided not to take today's rest day.

Been a couple days...and I'm going to pay for it!

WOD

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds
Sit-ups
Back extensions

Post time to comments.

My time was 18:04 using 65# for PC. Thought that was pretty decent until Ashley did it 9-something...haha! Oh well! I'm proud of myself for even going to the gym. Haven't been all weekend while family was in town. I was sooo tired today and didn't want to go. Glad I did though!

Might as well have been Filthy 50...

WOD

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Did 1 band ring dips, 16kg KB swings, 20# dumbell HSC, 14# WB...my time was 24:25.

Oh yeah, got a new PR on max rep pull-ups...20!! :) My hands are still sore. And they weren't pretty. I was hanging like a monkey, but I had a witness (Kristen can tell you!).

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.

Using 1 pood my time was 14:13. Still slow compared to others, but a PR for me by almost 2 minutes. I was dying!!

Catching up...

Tuesday (Sept. 29th)

WOD

"Isabel"

For time:

Snatch 135 pounds, 30 reps

First time doing Isabel. My time was 3:19 using 55#. Definately need to go up in weight next time. Started off not really liking Snatch. However, the more I do it the more I like it...just takes getting into a rhythm.

Sunday & Monday - Rest Days! :)

Saturday (Sept. 26th)

WOD

‘Fight Gone Bad.’

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Used 14# ball and 55# on SDHP & PP. Got a new PR with a total of 256. Old total was 252. Went up 52 points from last year's Fight Gone Bad.

Friday (Sept. 25th)

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 Squ-at clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Used 75# (I think) and my time was 26-something. Those dang GHD's!!

Lynne on crack...

WOD

Five rounds for max reps of:

Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Okay, so there's no doing body weight bench press (only did 65#), but I was able to do body weight back squat + 5#. Reason for the extra 5# is because I was too lazy to put a bunch of weights on so I just threw on a 45# on each side. :)

My reps were:

Bench press - 7,8,7,6,7
Pull-ups - 17,12,12,8,14 (not happy about these #'s!!)
Back Squat - 6,5,5,5,6

Definately think I will be sore day after next!

20 minutes of Thrusters, HPC & SDHP

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

Post rounds completed to comments.

Used 65# & completed 6 rounds. Better than I expected! I thought I did worse today, but after looking it turns out this is the first time I've completed 6 rounds. Now I don't feel as guilty for skipping the gym for a week. (Maybe I just needed the break...haha!)

As for the Zone, I'm miserable. I over did it on our cheat day (Saturday) big time. I don't like being told what I can and cannot eat. Especially since I think I have pretty good self-control and eat pretty healthy. I'm not giving up on it, but I am going to be less strict while Trey is at work. Today I actually had a sandwich...with bread. And it felt good. I told Trey I would continue to be strict with dinner to motivate him. Plus, I have realized that I need to get most of my carbs from veggies and fruit.

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.

My time was 16:09 which a PR for me...but only by 31 seconds. I used the 16kg kettlebell (is that the 1 pood?).

Not quite sure where I'm losing so much time. My time compared to everyone on the board is really bad. My runs felt fast this morning. And I don't think I'm taking a lot of breaks during the kettlebell swings. I know my kips are kind of sad because I'm only able to do sets of 4 before I lose my grip. But still...I'm lost.

As for the "diet"...it's difficult. I'm already thinking of what I'm going to eat on Saturday which is our splurge day. I'm finding it hard to actually eat the amount of food I'm supposed to...I feel overstuffed. I feel like I'm choosing good food choices for each category, but today I kind of feel like I cheated. I ate oatmeal (low-sugar instant) as 2 of my carb blocks with a peach as the 3rd. Then I had 2 egg whites & bacon as protein and peanut butter as fat. I was so stuffed I wanted to vomit during my workout and it was almost 2 hours later. ?? Does that sound right?

I'm really hoping I don't GAIN weight on this "diet"...

On the plus side, Trey is loving it!

Upper body & 400m runs

WOD

For time:

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

No handstand push-ups for me. Instead I used the 45# bar and did Shoulder Press. My time was 26:25. Not a great time. My runs were actually really fast. I think the part that slowed me down was the shoulder press. After the 1st 10 I couldn't even manage to do them in sets of 5...I was down to 2's and 3's.

I started the Zone Diet with Trey this morning. So far, he's loving it and I'm HATING it!! :( It takes waaaay too long to figure out what I'm going to eat. All I wanted to do for lunch was have a turkey sandwich, maybe a few chips and some fruit, but NOOOOOOOO....

It doesn't help that my mouth is extremely sore from the power chain the orthodentist put on Friday. Hopefully once the soreness goes away I will begin feeling differently about the Zone because I will be able to eat more variety. Extremely hard to eat a lot of foods right now. Or I should say extremely painful.

Trying to stay positive though because I agreed to do this for 30 days with him. (What was I thinking?! haha!)

Front Squat

WOD

Front squat 3-3-3-3-3 reps

Post loads to comments.

95,105,115,125,135X2

Push Jerk

WOD

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

55,65,70,75,80,85X1,90X1

DL & GHD's

WOD (Alt)

For time:

225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

Post time to comments.

Used 135# for DL and my time was 10:34. Have no idea whether that is good or not because I was 1st person to do that wod this morning. Proud of myself for doing GHD's rather than regular sit-ups though.

Elizabeth

WOD

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

So, I thought I did good today with a time of 7:36. However, I only used 75#. Looking at my last Elizabeth time back in August I used 85# in 8:48. Oops! Thought the 75# felt a little light.

On the plus side I continued doing power cleans and got a new PR.

My loads were 85,95,105(PR),110(PR),115(PR),120(F).

I'm disappointed that I used a lighter weight during Elizabeth, but both of my shoulders are really bothering me so I'm glad I didn't go heavier. Hoping they will feel better after taking a break this weekend.

Row, thrusters, pull-ups...

WOD

For time:

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Post time to comments.

Used 55#...my time was 25:25.

Extremely tired and weak today. Went to gym during lunchtime which was a big mistake because I was already hungry before I started the workout. Could tell that had a lot to do with being so sluggish.

Power Snatch & 400m Run

WOD (Yesterday's)

Five rounds for time of:

95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Didn't workout yesterday so I did yesterday's wod. Only used 45# on Power Snatch and my legs still felt like cinder blocks during the run.

My time - 23:43

Feeling about 10# heavier lately. Not sure why. I know I'm not eating great, but I don't think I'm eating horribly. Just feel tired and blah.

Overhead Squat

WOD

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

Post loads to comments.

45,50,55,60,65,70x1,75x1(PR),80x1(PR),85x1(PR)

SP, PP, PJ

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.

Ugh! I hate this workout, but it was better than the main WOD where I would have to substitute for practically every exercise.

My loads were:

SP - 55,60,65,70,75(PR)
PP - 65,75,80,85,87
PJ - 55,65,70,75,80

20 minutes of exhaustion!

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

Post rounds completed to comments.

Used 65#. Only got in 5 rounds + 5 thrusters + 7 HPC +3 SDHP. Exhausted!! And of all days Em decided she only needed an hour nap...

HPC & Cindy

WOD

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

Tried something new today with Cindy...girl push-ups. I succeeded in getting in 13 rounds +5 pull-ups+3 push-ups. (But I also consider it cheating since I did girl push-ups.) The most I've ever completed before was 12 +5+6 doing men's push-ups. I feel I benefited from the girl push-ups because I went all the way down and took less breaks. When I do the guys I'm barely going down because I'm so weak and by the end I'm only doing 2 or 3 at a time before breaking.

WOD (Rest Day)

Hang Power Clean 1-1-1-1-1-1-1

Post loads.

55,65,75,80,85,90(PR),95(F)

I think that's right...I might be off somewhere in the middle.

Lunges, Pull-ups, & Sit-ups

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

My time: 22:59

2 minutes and something SLOWER than my last time. I don't understand what is wrong lately. How do I keep getting worse at WODs...and my pull-ups are getting worse. AAAAGGGGHHHH!!!!!

Karen

WOD

"Karen"

For time:

150 Wallball shots, 20 pound ball

Post time to comments.

Used 14# (for the 1st time) and my time was 8:15. Room for improvement.

Double unders & Sit-ups...but not Annie

WOD

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

41 Double unders & 101 Sit-ups

Horrible on double unders today...:(

Push Press

WOD

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

45,55,60,65,70,75,80x1,90x1,95x1,100x1(PR),105(F)

Also did tabata row: 20 sec on, 10 sec rest for 8 minutes. Thanks Kristin for rowing with me!! :)

Front Squat

WOD

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

My loads were 95,105,115,125,135,145,150(PR)

5# PR...then Nat had to go and beat me by #2!! haha!

Pull-up Ladder & Annie

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 9 minutes (so 10 pull-ups).

Also did

"Annie"

50-40-30-20 and 10 rep rounds for time:
Double Unders
Sit-ups

Don't know my time (other than stinky) cause I stopped my watch to help Em in order to prevent a tantrum. Forgot to restart. Oh well! Time wouldn't have been very good anyway.

Linda...ouch!

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Didn't set up 3 bars. Made do with 2, but had to keep taking weight off between BP & PC.

Did 135# for DL, 65# BP, 75# PC. My time = 30 something

Horrible time, but my muscles were exhausted!! Hands are a little tore up this morning too so I don't think I'll be doing the pull-up ladder.

Alternate from Saturday...

WOD

Five rounds for time of:

400 meter Run
50 Squats
30 Back extensions

Post time to comments.

This is the alternate workout from Saturday. I did it in 34:12. Thankfully it was early this morning so wasn't hot yet. In fact, there was a nice cool breeze. Still had sweat pouring off me though.

I'm beat and thankful that tomorrow is a rest day. I am really slacking in the nutrition department and wonder if that is why I feel so sluggish!!

Tabata & Deadlift

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 = 272 (or 276)...can't remember exactly. I do know it was better than my last total on this exercise which was 263.

Still didn't feel like I did very well. Not exactly motivated when I just got done dealing with a 2 year old throwing a tantrum. Ugh!! Normally you would think "take your frustration out on the workout", but I was so embarrassed at how she acted that I just wanted to pack up and go home. But Trey encouraged me to keep going. And I did. Now Em is taking a nap and I'm crossing my fingers she wakes up in a better mood. :(

WOD (Yesterday)

Deadlift 5-5-5-5-5

Post loads.

135,155,165,175,185

Felt very heavy with all the Mexican food I had sitting in my belly! LOL!

Elizabeth

WOD

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

My time = 8:48

Used 85# and 1 band for ring dips. Man, it was hot!!

Ugh...Burpees!!

WOD

Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

My time = 25:29

Another killer workout. I really really hope tomorrow is a lift day...

WOD

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.

TOTAL = 247

Used 10# ball for wall ball and 55# for PP and SDHP.

Not a PR for me. In fact, much lower than last FGB. And I just saw tomorrow's WOD. What the heck?! :(

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.

Using 1 pood (16kg) my time was 16:40. Slow, I know. But I was sucking!!

Backsquat & Nicole

WOD

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

115,135,145,155,160,165,170(PR),175(PR),180(PR)185(F)

Pleased since I made a 15# PR. Last time I did BS I couldn't get my old PR of 165#. Went in this morning thinking I'd be lucky if I got 160#. Definately surprised!!

WOD (Friday)

"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.

Completed 6 rounds with pull-ups of 10,10,10,8,7,8. Good news is that in the past I've only been able to complete 5.5 rounds...so it was my first time completing a full 6 rounds. Could still work on pull-ups though.

Tuesday & Wednesday

WOD (Tuesday)

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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.

Using 85# I only completed 4 rounds plus 4 C&J from round 5. Not one of my favorite lifts. The Jerk is a lot more difficult for me than the Clean.

WOD (Wednesday)

Run 10 K or Row 10k

Post time to comments.

I rowed in 57:43. It was killer too! I haven't rowed long distance in a long, long while. I put it off all day. And after a stressful day with a toddler I really did NOT want to row. But Trey rowed while I took a nap so I made myself do it. With a little motivation from him...haha!

I'm attaching a picture of the rower after I was done for proof! haha!

Cindy

WOD

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

Completed 12 rounds plus 5 pull-ups.

Last time I did Cindy was beginning of February and I managed to squeeze in 6 push-ups too. So not as good as last time.

Was nice to have Michelle doing it next to me because it made me push myself. Push-ups are what get me everytime. Obviously I needed to work on these...

"DT"

WOD

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Used 70# with a time of 25:30. Female weight supposed to be 105#. Yeah right!! I could have done it for DL, but not HPC or PJ...especially since 105# is more than either of those PRs.

Also did 50 pull-ups and tore my left hand. Unfortunately tomorrow is Lynne. Oh well!!

Deadlift 7x1

WOD

Deadlift 1-1-1-1-1-1-1

My loads were 135,155,165,175,185,195,200,205,210(PR)

Finally! I have been stuck at 195 for a couple months now...getting no where near my old PR of 205. Felt extremely tired when I went in this morning so I was definately not expecting to do this well.

Also worked on pull-ups (kips). My hands have been really soft lately and decided I needed to toughen them up a bit. My goal is do 50 everyday. No time limit. Just get them done before I leave. That way I can hopefully toughen up my hands, work on my grip, and get back in to the groove.

Overall a good day.

"Nancy" from last week...

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Ran 400 m pushing Em in stroller and used #45 bar for overhead squats. My time - 22:25. Can't find my old time anywhere, but the board said it was 23:04. I don't know if I was pushing Em then or how much weight I squated....?

Also walked (pushing Em in stroller) with Michelle and her girls tonight. I think we did 4 miles. Is that right, Michelle?

Thrusters 7x1

WOD

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

10# PR today...woohoo!!

My loads were 45,55,65,75,85,90,95(PR),97(PR),100(PR)

Then went to the Y and did an hour long Yoga class. After Yoga, Michelle and I jumped in the pool and swam a few laps...I think I swam about 250m.

I'm spent for the rest of the day. Thank goodness tomorrow is a rest day!!

GHD's & Back Ext

WOD

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

My time (brace yourself because it's pathetic) was 24:56 as Rx'd. I despise GHD's. I looked everywhere and cannot find my time for this workout. I do know that last time I did I used the Ab Mat.

Oh yeah, and sorry for being grouchy today. Between lack of sleep, my child screaming the whole time and the heat, I felt myself losing it. :(

Deadlift

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

My loads were 135,145,155,165,175,185,195,205(f)

Once again, I did not get my old PR of 205. Beginning to think that was a fluke! Maybe next time....

Running & Squats

WOD

Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

Time - 16:22

Best time for this workout so far by 26 seconds. Pretty excited about that!!! In the words of Emery, "Go Mama...it's your birthday!"

Split Jerk

WOD

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

I think my loads were 55,65,75,80,85,90,95,100.

First time ever doing Split Jerk so pretty pleased with results.

21,18,15,12,9,6,3

WOD

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-ups

Post time to comments.

Female weight is supposed to be 135#. Considering my max is only 145# that wasn't happening. Tried 95#...still extremely heavy. So ended up doing only 65#...and I'm already feeling it.

Also used ab mat instead of GHDs. So today you my middle name is "SLACKER". :)

My time was 18:40. Not that great.

Bought 2 huge bags of epsom salt today at Wal-Mart. I figure I'm going to need it after taking a 2 week break. Guess I deserve it! :)

Wall-balls & Pull-ups, then some Yoga and Swimming

WOD (Today)

Didn't do Crossfit today. Instead took an hour yoga class this morning then swam a few laps with Michelle.


WOD (Yesterday)

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.Post time to comments.

Used 12# ball. I thought this was going to be a good workout, but ended up tearing my hands and had to do last 20 pullups with 2 bands. Frustrating!!

Hang Power Snatch

WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Don't remember my loads...think I failed at 60#. Not my favorite lift. Far from it. Tomorrow's WOD is more my style! :)

"Nasty Girls"

WOD

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Obviously I didn't do muscle ups. Replaced them with 3 pull-ups and 3 1-band dips for every muscle up. So each round was 21 pull-ups and 21 1-band dips. Oh yeah, did I mention I ripped my hand open. Ugh!

Used 65# on HPC. Michelle helped motivate me. Time was 22:08.

Oh yeah, just realized after looking back at both my blog and CF Clarksville that this is the 1st time I've ever done "Nasty Girls".

Rest Day's ALT

WOD

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I convinced Michelle to do this workout with me. It was the alternate on trest day and I had planned on doing it until my head began pounding from having braces adjusted.

Used 55# for Thrusters.

My times were

Round 1 - 10:37
Round 2 - 9:42
Round 3 - 6:50

I'd like to add that Michelle kicked my butt and lapped me!! :) Great job, Michelle!!!

HC, Ring dips & Sit-ups

WOD

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Used 65# for HC and 1 band on dips.

Completed 4 rounds plus 15 HC, 12 Dips, and 16 Sit-ups. Almost completed that 5th round....

Backsquat 7 x 3

WOD (Alternate)

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments

95,105,115,125,135,145,150x2

I think that's right. I might be off by 5# somewhere in the middle. Still no where near my old max of 165. :( And I'm not freaking believing that tomorrow's WOD is Backsquat. Really?!

Guess I'll be doing alternate again. LOL!

Rest Day with a little Yoga

Today was a rest day but I took a Yoga class at the Y. Very relaxing! And my sore muscles feel so much better. Definately need to do this more often. :)

Thrusters & Double Unders

WOD

Five rounds for time of:

75 pound Thrusters, 21 reps
21 Double-unders

Post time to comments.

First let me start off by asking WHAT'S WITH THE 5 ROUNDS LATELY?! Seriously, I was done at 3.

Anyway, used 55# for Thursters and actually did Double Unders for the 1st time EVER!! I've tried them in the past and usually only do a couple and the rest are singles x 2. My time sucked, but my body can feel it so I guess that is what matters.

Time: 34:29

Lynne

WOD

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

Used 65# for BP.

My numbers were: 11/15, 10/12, 7/10, 7/8, 7/8 = 42/53

Numbers were a lot lower today than my usual Lynne. Need to start incorportating pullups in workout everyday to work on my grip. That's what's getting me...I'm not tired, just can't hang on.

Deadlift

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Don't remember sequence, but I ended with 195. Tried for old PR of 205, but didn't happen.

Overhead Squat

WOD

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

21-31-36-41-46-50x1-55x1-60x1-65x1-70x1

Kelly

WOD (Saturday)

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Well, it's Monday and I'm finally doing Saturday's WOD. I'm glad I did it, too. I was dreading it...put it off for 2 days.

I used 10# ball and 24" box. My time was 35:31. Not too bad, I don't think.

I think this was just the workout to kick my butt in gear. Hopefully from here on out I won't be and feel like a slacker!

Running + Squats = Jelly Legs

WOD

Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

My time was 17:15. Okay, so my time today was worse than last time back in November. Very disappointing! :(

Guess I know what I need to work on...CARDIO!!!

Row, Row, Row

WOD

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

My time was 24:15 and I only used 45# for BP. Could have definately gone up, but I started the workout by myself in the gym and didn't want to get stuck. Or you could just call me a slacker! :)

Diane

WOD

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Post time to comments.

I obviously had to scale this workout. Used 135# for DL and 45# Shoulder Press instead of Handstand push-ups. My time - 13:58.

Power Cleans & Front Squats

(Yesterday) WOD

Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

65,75,80,85,90,95,100,104(F)

Old PR is 102.

(Today) WOD

Front Squat 1-1-1-1-1-1-1 reps
Post loads to comments.

65,75,85,95,105,115,125

Still have to work back up to 145. On a good note, the 125# didn't feel as hard as last week. :)

Grace

WOD

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Did it w/70# in 6:44.

14 seconds slower than last time I did it on 09/18/2008, but did 5# more. Not much improvement.

Thanks Nat for watching Em so I didn't have to drag her with me. :)