I think I am becoming a freakin wuss.
Today's WOD:
Deadlift 1-1-1-1-1-1-1 reps
Then....
15-10-5Deadlift (250#/185#)
Sprint 200m
Pull-Ups
I did 135 - 155 - 175 - 185 - 185 - 185 - 205(FAILURE)
I am a tall girl. I am a strong girl. Why the hell could I not get that 205 even off the ground. I really showed up today thinking I was going to have a wonderful deadlift, a heavy deadlift. Although my last pr was 165, and today I did 185, I'm still irritated.
There is the 205.. I am staring at it then try to lift it. I couldnt budge it. I got light headed and thought I may pass out. What is wrong with me.
Anyway. On to the second wod. Last week I did deadlifts of 135 3 rounds of 21/15/9... So I thought, today I will do 155 on this WOD.
I lost form on the first round rep 11. I dropped it down to 135.
When I started the run I thought I may fall. I couldn't pick up my legs. But I finished.
The pullups were done band assisted kipping.
After all of that, my time was 10 min 20 seconds. It was the longest time on the board. I was a failure? Where is that line drawn where you are happy with your score because you did your best, and when you want to not have the worst time on the board, but you lifted heavy as shit?
One of the things that does bother me about our affiliate scoring, is they don't tell specifics next to a time.
Did the other people do jumping pullups or pullups with a small band?
Did the other people lift heavy? - if so what weight? (they only post rx if rx'd)
I came home and was depressed. Crossfit can be so impowering, and then it can blow your ego. Maybe I needed that.
Tuesday, July 21, 2009
Monday, July 20, 2009
5K day
Well, I didn't do a 5 K today. I instead did the optional WOD today. I wanted to do the 5K, but I was meeting a friend at crossfit today to see if she liked it. Boy did she get her booty whipped.
Today's WOD
40 reps of push press 45#
30 air squats
20 situps
10 dips
The Rx is actually 55 for women, but I wanted to help heal a shoulder injury, so I did 45#.
This WOD was quick. 9 min 45 seconds.
I actually really liked this workout. It was quick, worked my whole body, and I recovered fairly quickly. I guess I should have done 55#.
On another note, I practiced my kipping pull ups and I got 5 today!!!! YEH!!!!!
I am really excited and I now need to just work on my kipping rhythm.
Today's WOD
40 reps of push press 45#
30 air squats
20 situps
10 dips
The Rx is actually 55 for women, but I wanted to help heal a shoulder injury, so I did 45#.
This WOD was quick. 9 min 45 seconds.
I actually really liked this workout. It was quick, worked my whole body, and I recovered fairly quickly. I guess I should have done 55#.
On another note, I practiced my kipping pull ups and I got 5 today!!!! YEH!!!!!
I am really excited and I now need to just work on my kipping rhythm.
Sunday, July 19, 2009
Filthy Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#/35#
50 Back extensions
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders
Ouch, The last time I did this wod... I seriously thought I was going to die...
Surprisingly, I did this wod today, and I felt a ton better then last time. I think I am able to push and pace myself better the more I follow crossfit.
Here is my play-by-play:
I got into the gym this morning and the few that actually showed up for the torture, had the look on their face like, what am I doing here. We all just kept looking at the long list of events that were were about to do.
First the box jump: I did the fifty, I wasnt the first done, or the last, I just paced myself. That 24 inch jump still seems very high. I only fumbled twice and caught myself.
Next Jmping Pullups: This one kinda of bothered me, after the box jumps (and drinking last night... which by the way was not may fault, and I tried my hardest to deny that jager bomb) my stomach started tightening up and I felt like I might have to run to the bathroom. I paused for about 25 seconds and the pain went away.... THANK GOD.
Next Kettle Bell Swing: I did the 35 pound swing, I dont think there is a scale for women on this one. I did 25 unbroken then did 10 & 15.
Walking Lunges were not a problem.
The dreaded KTE's.... ok.. these you just have to do what you can do. I dont think that anyone can really say much more for them. I did some sets of 10, some sets of 5 but just kept going. I think I do really hate them.
Push Press. I lifted the 35 pound bar and did the first 15, I thought, this is light... give me a break. I did another 10. I then changed my thought to well, this is getting heavier now. By the time I was done, my shoulders were smoked, and I promise to the push press buhda, I shall never underestimate a light weight/high rep again.
Back extensions: I did 25/10/15 with only about a 10 sec break in between. Back extensions usually don't bother me and I can do them straight through. But I did deadlifts the other day, and it smoked my back. So this is a weekness I am noting. (do more deadlifts)
I started to catch the guys the 2 guys that were ahead of me since the box jumps. I was now on wall balls... I decided I would stratigize them and do 10/10/10/10/10 with very short recovery breaks between. It worked well for me, and I did not have to stop to recover for more then about 10-15 seconds on any one. I liked this pacing and will use it again. I think it is better at times to come up with a pace like this, because at times you may do a round of like 20, then need to recover for a minute or something, and in the long run it actually takes you longer.
Burrrrppppeeeessss -- Now, for a little note, this is where I died last time. I mean, I was going to give up/cry/scream/cuss/you name it. I can tell I am improving because of my preformance on it.
The two guys that were ahead of me.. I told them... "you better get moving bitches cause I'm catching you!" Justin was far enough ahead, that he just thought it was amusing. Carlo on the other hand, I actually did catch him and he started stressing about it. I did 10/10/10/10/10 and it worked well for me. Short recovery times.
Double unders... Now this is a bone of contention for me. I wanted to do the double unders, but the last time I did the filthy fifty, I did 200 singles. I really wanted an acurate number of how much better I had got. So, I opted for the 200 singles. The problem is, I am still pretty bad at the double unders, and it would have thrown off my timL. I would have rx'd the wod if I did the double unders. *sigh* I am not upset about it, but next time, there will not be any singles in a wod that ask for doubles.
Time: 31 something... i need to look it up and post back tomorrow.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#/35#
50 Back extensions
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders
Ouch, The last time I did this wod... I seriously thought I was going to die...
Surprisingly, I did this wod today, and I felt a ton better then last time. I think I am able to push and pace myself better the more I follow crossfit.
Here is my play-by-play:
I got into the gym this morning and the few that actually showed up for the torture, had the look on their face like, what am I doing here. We all just kept looking at the long list of events that were were about to do.
First the box jump: I did the fifty, I wasnt the first done, or the last, I just paced myself. That 24 inch jump still seems very high. I only fumbled twice and caught myself.
Next Jmping Pullups: This one kinda of bothered me, after the box jumps (and drinking last night... which by the way was not may fault, and I tried my hardest to deny that jager bomb) my stomach started tightening up and I felt like I might have to run to the bathroom. I paused for about 25 seconds and the pain went away.... THANK GOD.
Next Kettle Bell Swing: I did the 35 pound swing, I dont think there is a scale for women on this one. I did 25 unbroken then did 10 & 15.
Walking Lunges were not a problem.
The dreaded KTE's.... ok.. these you just have to do what you can do. I dont think that anyone can really say much more for them. I did some sets of 10, some sets of 5 but just kept going. I think I do really hate them.
Push Press. I lifted the 35 pound bar and did the first 15, I thought, this is light... give me a break. I did another 10. I then changed my thought to well, this is getting heavier now. By the time I was done, my shoulders were smoked, and I promise to the push press buhda, I shall never underestimate a light weight/high rep again.
Back extensions: I did 25/10/15 with only about a 10 sec break in between. Back extensions usually don't bother me and I can do them straight through. But I did deadlifts the other day, and it smoked my back. So this is a weekness I am noting. (do more deadlifts)
I started to catch the guys the 2 guys that were ahead of me since the box jumps. I was now on wall balls... I decided I would stratigize them and do 10/10/10/10/10 with very short recovery breaks between. It worked well for me, and I did not have to stop to recover for more then about 10-15 seconds on any one. I liked this pacing and will use it again. I think it is better at times to come up with a pace like this, because at times you may do a round of like 20, then need to recover for a minute or something, and in the long run it actually takes you longer.
Burrrrppppeeeessss -- Now, for a little note, this is where I died last time. I mean, I was going to give up/cry/scream/cuss/you name it. I can tell I am improving because of my preformance on it.
The two guys that were ahead of me.. I told them... "you better get moving bitches cause I'm catching you!" Justin was far enough ahead, that he just thought it was amusing. Carlo on the other hand, I actually did catch him and he started stressing about it. I did 10/10/10/10/10 and it worked well for me. Short recovery times.
Double unders... Now this is a bone of contention for me. I wanted to do the double unders, but the last time I did the filthy fifty, I did 200 singles. I really wanted an acurate number of how much better I had got. So, I opted for the 200 singles. The problem is, I am still pretty bad at the double unders, and it would have thrown off my timL. I would have rx'd the wod if I did the double unders. *sigh* I am not upset about it, but next time, there will not be any singles in a wod that ask for doubles.
Time: 31 something... i need to look it up and post back tomorrow.
Thursday, July 16, 2009
Keepin it nice and clean....
Today's WOD
5 rounds for time
10 95# Hang Clean (Women's weight)
20 Ring Dips
I wasn't about to be all She-ra today. Whenever I get clutsy, I use my alter ego name, Mrs. Kanuckles. Last night, Mrs. Kanuckles stepped down out of her laundry room with a pile of clothes and her ankle just came out from under her.
She practically ended up on the ground. She is a dumb ass, and needs lessons in walking straight. Of course the first thing that came to mind was... "Will Mrs. Kanuckles be able to crossfit tomorrow...??"
I iced it for over and hour last night and at work twice today for about 30 minutes each time.
I was able to walk on it but couldnt possibly run or anything.. it pretty much just hurt when it bent as if walking.
So, I went in for todays wod. I could have probably did 75pnds, but I decided on 65 due to my ankle. I did band assisted ring dips. I wanted to do them all and make them hard as I am training to be able to do them unassisted within a month.
I worked out with Keri today. She did 55pnd with jumping ring dips. She finished probably a whole round ahead of me. She is awsome to workout with because she has great metcon stamina. I was dying on the assisted ring dips. My arms would dip until failure and I had to stop, shake em out then do another 2-3 dips. So it took awhile. I didn't seem to mind, cause I knew I was doing 100 dips at the end, and it will really help me to be able to do them.
Time finished: 11:07
I would have loved to work through the pain of the dips, but I just couldnt work through the failure. My arms were so rock hard after this wod, I felt like She-ra princess of power.
Afterward, I decided to practice my deadlifts. I saw a bar with 135 on it. I did 10 deadlifts at tat weight. Then I thought, well lets see how high I can go.
I went up to 155 .. I was able to do 3 of them.
Then I put on 165, I did 2 of them.
I didn't go any higher cause I was about to fail at 165 and had already burned myself out doing so many at 135 and 155. I think I might have maxed at 185. I want to try again this weekend.
I'm sitting here icing my foot right now, hitting refresh on the HQ site.
5 rounds for time
10 95# Hang Clean (Women's weight)
20 Ring Dips
I wasn't about to be all She-ra today. Whenever I get clutsy, I use my alter ego name, Mrs. Kanuckles. Last night, Mrs. Kanuckles stepped down out of her laundry room with a pile of clothes and her ankle just came out from under her.
She practically ended up on the ground. She is a dumb ass, and needs lessons in walking straight. Of course the first thing that came to mind was... "Will Mrs. Kanuckles be able to crossfit tomorrow...??"
I iced it for over and hour last night and at work twice today for about 30 minutes each time.
I was able to walk on it but couldnt possibly run or anything.. it pretty much just hurt when it bent as if walking.
So, I went in for todays wod. I could have probably did 75pnds, but I decided on 65 due to my ankle. I did band assisted ring dips. I wanted to do them all and make them hard as I am training to be able to do them unassisted within a month.
I worked out with Keri today. She did 55pnd with jumping ring dips. She finished probably a whole round ahead of me. She is awsome to workout with because she has great metcon stamina. I was dying on the assisted ring dips. My arms would dip until failure and I had to stop, shake em out then do another 2-3 dips. So it took awhile. I didn't seem to mind, cause I knew I was doing 100 dips at the end, and it will really help me to be able to do them.
Time finished: 11:07
I would have loved to work through the pain of the dips, but I just couldnt work through the failure. My arms were so rock hard after this wod, I felt like She-ra princess of power.
Afterward, I decided to practice my deadlifts. I saw a bar with 135 on it. I did 10 deadlifts at tat weight. Then I thought, well lets see how high I can go.
I went up to 155 .. I was able to do 3 of them.
Then I put on 165, I did 2 of them.
I didn't go any higher cause I was about to fail at 165 and had already burned myself out doing so many at 135 and 155. I think I might have maxed at 185. I want to try again this weekend.
I'm sitting here icing my foot right now, hitting refresh on the HQ site.
Wednesday, July 15, 2009
Shoulder Schmolder...
Today's WOD:
Nancy
5 rounds
400 meter run
65pnd overhead squat (womens rx)
I did the warm up today and started playing with the overhead weights to see what I could do. I did Nancy once before and used the bar (45 pounds). Because I run slower then whale shit, my time was 17 min something.
I cleaned the 65 pound rx weight and put it over head... I could actually do it!! I really never thought that diet was a big thing before... but whenever I go strict Paleo, I tend to make great strength gains. The only cheats I have had lately is the sparce glass of wine to chillax.
I tried it twice. Doing 2-3 each. The second time I did like 3 reps and a guy was standing there watching me do it. I asked him if I was squatting to parallel or not. He said yes, but he thought the weight looked heavy for me. (Well of course he would say that, he was only doing 35pounds.. the male ego can be amazing)
I said to him.. "Well it should be heavy, I'm a chick lifting 65pnds overhead"
The more I thought about it, I dropped the weight down to 55pnds because I am such a crappy runner and I wanted to keep form.
I did two rounds and moved pretty quick, not putting the weight down. After the third run, I noticed my shoulder was starting to ache. I had a shoulder injury a couple weeks ago and was out for about 5 days trying to heal it. Our coach noticed me rubbing it and said, ok... thats enough, I don't want you to reinjure it. So I just decided to finish the next two runs.
It is disappointing, but I think in the long run, it will be better for me because I will be able to go in tomorrow and WOD. I'm just going to pace those shoulders and try to strengthen them.
On another note, I made a goal for myself... I am going to try to get 5 unassisted ring dips by 8/15... I am currently able to do only one.. I am training by using the skinny band and am able to do about 7-8 of them.
Until tomorrow.
Nancy
5 rounds
400 meter run
65pnd overhead squat (womens rx)
I did the warm up today and started playing with the overhead weights to see what I could do. I did Nancy once before and used the bar (45 pounds). Because I run slower then whale shit, my time was 17 min something.
I cleaned the 65 pound rx weight and put it over head... I could actually do it!! I really never thought that diet was a big thing before... but whenever I go strict Paleo, I tend to make great strength gains. The only cheats I have had lately is the sparce glass of wine to chillax.
I tried it twice. Doing 2-3 each. The second time I did like 3 reps and a guy was standing there watching me do it. I asked him if I was squatting to parallel or not. He said yes, but he thought the weight looked heavy for me. (Well of course he would say that, he was only doing 35pounds.. the male ego can be amazing)
I said to him.. "Well it should be heavy, I'm a chick lifting 65pnds overhead"
The more I thought about it, I dropped the weight down to 55pnds because I am such a crappy runner and I wanted to keep form.
I did two rounds and moved pretty quick, not putting the weight down. After the third run, I noticed my shoulder was starting to ache. I had a shoulder injury a couple weeks ago and was out for about 5 days trying to heal it. Our coach noticed me rubbing it and said, ok... thats enough, I don't want you to reinjure it. So I just decided to finish the next two runs.
It is disappointing, but I think in the long run, it will be better for me because I will be able to go in tomorrow and WOD. I'm just going to pace those shoulders and try to strengthen them.
On another note, I made a goal for myself... I am going to try to get 5 unassisted ring dips by 8/15... I am currently able to do only one.. I am training by using the skinny band and am able to do about 7-8 of them.
Until tomorrow.
Monday, July 13, 2009
Thruster Burpee 10 to 1 RX'ed... yeh!
Sorry, I havent been posting lately, but I am on a mission to keep this very up-to-date.
Today's workout was:
10,9,8,7,6,5,4,3,2,1 (reps)
Thrusters and Burpees 85/65(womens)
I was kind of excited, because I thought that I would be able to actually rx this one. Last thruster workout I did (black lung) I did 55# thrusters after a full out row.
BTW... Black Lung - courtesy of Russell Berger, CrossFit Huntsville is exactly what it means... your throat burns during it. Ouch!
Anyway... So 3,2,1 go...
I have to say I struggled, to say the least...
I had to take breaks though the thrusters, and and didnt the burpees straight though...
I couldn't breathe.
Luckily my coach stood there and worked me though the final 4 rounds. I really needed it to finish. I actually on round two said, this weight is to heavy.... but I knew it really wasn't, it was just difficult.
Time finished (13:52)
I don't think this time is too impressive. I would like to do this one again in a month and see if I can improve it. Metcons are killing my ability to breathe! Anyone have any ideas to help me get though this???
I did RX though... so for that... I am happy!!!
Today's workout was:
10,9,8,7,6,5,4,3,2,1 (reps)
Thrusters and Burpees 85/65(womens)
I was kind of excited, because I thought that I would be able to actually rx this one. Last thruster workout I did (black lung) I did 55# thrusters after a full out row.
BTW... Black Lung - courtesy of Russell Berger, CrossFit Huntsville is exactly what it means... your throat burns during it. Ouch!
Anyway... So 3,2,1 go...
I have to say I struggled, to say the least...
I had to take breaks though the thrusters, and and didnt the burpees straight though...
I couldn't breathe.
Luckily my coach stood there and worked me though the final 4 rounds. I really needed it to finish. I actually on round two said, this weight is to heavy.... but I knew it really wasn't, it was just difficult.
Time finished (13:52)
I don't think this time is too impressive. I would like to do this one again in a month and see if I can improve it. Metcons are killing my ability to breathe! Anyone have any ideas to help me get though this???
I did RX though... so for that... I am happy!!!
Friday, June 26, 2009
Felt a Little Better, until the workout...
I did yesterday's workout today. My coach told me that I was crazy and today's was no where near as tough as yesterdays. I wanted to do it because I had already ran almost 3 miles on my rest day and today was allot of running... AMRAP 20 400m run and max rep pull ups.
I did yesterdays workout which again was:
AMRAP 20
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
The women's weight was actually 65 pounds, and although I probably could have done it, I wanted to work on my thruster form. So I dropped it and went for max rounds.
I got a little tip from a fellow Crossfitter, he looks at the clock as he does rounds like this to help pace himself. I know it doesn't seem like rocket science, but I had never looked at the clock before. I was just told to go all out. Well, if I go all out, I end up killing myself and getting less rounds I think because I don't pace myself.
This worked great for me today. I would do rounds and know that they couldn't take me longer then 1 min lets say. I would work hard to get it done, then take a well needed rest as the rounds went on. I ended up down to the wire with 12 rounds done, and a little over a min left on the clock.
My results are:
12 rounds 5 thrusters, 7 hang pwr cleans and 9 sdhp
That is right... I missed it by like 2 seconds for my last high pull... i was trying to hard to get it in and my coach was yelling for me to keep going, I went as hard as I could, but just couldn't get that last rep. That bites. :P
Anyway, I felt good during the wod, but after, not so good. The effects of this lingering cold thing kicked in and I felt kinda sick. I didn't really want to eat, just wanted to drink allot of liquid. I'm not sure if I will go in tomorrow or just rest. My heart says... go in! My brain says.. don't be a moron.
Until tomorrow.
I did yesterdays workout which again was:
AMRAP 20
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
The women's weight was actually 65 pounds, and although I probably could have done it, I wanted to work on my thruster form. So I dropped it and went for max rounds.
I got a little tip from a fellow Crossfitter, he looks at the clock as he does rounds like this to help pace himself. I know it doesn't seem like rocket science, but I had never looked at the clock before. I was just told to go all out. Well, if I go all out, I end up killing myself and getting less rounds I think because I don't pace myself.
This worked great for me today. I would do rounds and know that they couldn't take me longer then 1 min lets say. I would work hard to get it done, then take a well needed rest as the rounds went on. I ended up down to the wire with 12 rounds done, and a little over a min left on the clock.
My results are:
12 rounds 5 thrusters, 7 hang pwr cleans and 9 sdhp
That is right... I missed it by like 2 seconds for my last high pull... i was trying to hard to get it in and my coach was yelling for me to keep going, I went as hard as I could, but just couldn't get that last rep. That bites. :P
Anyway, I felt good during the wod, but after, not so good. The effects of this lingering cold thing kicked in and I felt kinda sick. I didn't really want to eat, just wanted to drink allot of liquid. I'm not sure if I will go in tomorrow or just rest. My heart says... go in! My brain says.. don't be a moron.
Until tomorrow.
Thursday, June 25, 2009
Sick
I was very sad today, I had to pick up my 21 month old from day care today with a fever. I was fighting a cold all day also being very lathargic and fighting a fever. It seems that I always get what she gets... :(
Anyway.. this was the workout, and I missed it.
AMRAP 20
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
Yesterday I ran on my off day about 2 1/2 miles, so I dont feel so bad about taking the day off. I hope I can sleep it off and be ready for tomorrow. I am optimistic, but I doubt it.
Anyway.. this was the workout, and I missed it.
AMRAP 20
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
Yesterday I ran on my off day about 2 1/2 miles, so I dont feel so bad about taking the day off. I hope I can sleep it off and be ready for tomorrow. I am optimistic, but I doubt it.
Tuesday, June 23, 2009
The rain cooled us down... lovely
Today's workout:
30 front squats (65#)
30 double unders
30 sit-ups
15 front squats (65#)
15 double unders
15 sit-ups
7 front squats (65#)
7 double unders
7 sit-ups
(Time 8:54)
Today's workout was great. Front squats are probably a weakness of mine, but I fought through them. The double unders were great today. The most I can do in a row was 4, but today I got 6 in a row today. So I figure the more I work on them the more I will get! I think I am still pounding to much... need softer landings.
Situps have never been a problem for me.
So after the workout I convinced my friend Keri to do 30 KTE *for fun*.
I keep thinking about when the filthy fifty will pop back up and it makes me nervous. I think I'm going to practice alot of those moves to help prepare. My last time can definitely be bettered. I forget what it was exactly, not impressive I'm sure.
The KTE always get my forearms something fierce.
Tomorrow is rest day, and very well needed. I may do a 5K for practice though. Just no WOD.
30 front squats (65#)
30 double unders
30 sit-ups
15 front squats (65#)
15 double unders
15 sit-ups
7 front squats (65#)
7 double unders
7 sit-ups
(Time 8:54)
Today's workout was great. Front squats are probably a weakness of mine, but I fought through them. The double unders were great today. The most I can do in a row was 4, but today I got 6 in a row today. So I figure the more I work on them the more I will get! I think I am still pounding to much... need softer landings.
Situps have never been a problem for me.
So after the workout I convinced my friend Keri to do 30 KTE *for fun*.
I keep thinking about when the filthy fifty will pop back up and it makes me nervous. I think I'm going to practice alot of those moves to help prepare. My last time can definitely be bettered. I forget what it was exactly, not impressive I'm sure.
The KTE always get my forearms something fierce.
Tomorrow is rest day, and very well needed. I may do a 5K for practice though. Just no WOD.
Monday, June 22, 2009
Boom Boom Pow. Its soooo hot out.
I got into my car today and it said 108 outside. 108... what the heck. I don't think it actually was 108, but it was difficult to tell. The global warming must be kicking in, because every year just seems hotter (Or I am getting older).
The workout today was the following:
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Handstand push-ups
I was soaked after the warmup.
I was not able to Rx this workout due to not being able to do handstand pushups. I did modified pushups on a 24inch box with my butt up in the air.
3,2,1 - Go... I stayed with the 3 guys on the run with the first guy Chris pulling a lead. I did the 21 kettle bell swings unbroken and the mod hspu unbroken.
Two of us took off. Since I am slow as whale crap at running, I just tried to keep a pace behind Chris. I did the next kettle bell swings unbroken with the hspu unbroken and I took off before Chris. (It really isn't too fair cause he was doing real hspu but what is a girl to do?)
He later said he tried to catch me on the last run, but his legs just didn't have the pick up and go.
I broke the last kettle bell in 2 (11 and 10)
And done.....
10 min 40 sec
I decided to drag outside the rower to get an endurance workout in after I cooled off. The little bit of breeze was better then the stagnant corner. I did the 1200
meter rest 2 min 1200 meter. Except I wasn't able to finish. I did 1200meter rest 2 min, 500 meter and almost lost my snack due to fatigue and heat. I will try harder next time.
Until next time~
The workout today was the following:
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Handstand push-ups
I was soaked after the warmup.
I was not able to Rx this workout due to not being able to do handstand pushups. I did modified pushups on a 24inch box with my butt up in the air.
3,2,1 - Go... I stayed with the 3 guys on the run with the first guy Chris pulling a lead. I did the 21 kettle bell swings unbroken and the mod hspu unbroken.
Two of us took off. Since I am slow as whale crap at running, I just tried to keep a pace behind Chris. I did the next kettle bell swings unbroken with the hspu unbroken and I took off before Chris. (It really isn't too fair cause he was doing real hspu but what is a girl to do?)
He later said he tried to catch me on the last run, but his legs just didn't have the pick up and go.
I broke the last kettle bell in 2 (11 and 10)
And done.....
10 min 40 sec
I decided to drag outside the rower to get an endurance workout in after I cooled off. The little bit of breeze was better then the stagnant corner. I did the 1200
meter rest 2 min 1200 meter. Except I wasn't able to finish. I did 1200meter rest 2 min, 500 meter and almost lost my snack due to fatigue and heat. I will try harder next time.
Until next time~
Sunday, June 21, 2009
Sunday Funday...
Today's workout:
AMRAP 12
5 pullups
10 pushups
15 boxjumps 20"
7 rounds total (2 pullups)
First thing I thought when I read this workout online this morning was 20" box jump... SWEET... I have been doing the 24" box jump and it sure does take alot out of me.
I went in for the 9am workout. It was already hot. I went through the whole warmup and was already completely soaked in sweat.
Here is our warmup... Just in case you all were wondering.
15 seconds of the sampson stretch
15 overhead squats with a pvc pipe
15 back extensions
15 GHD situps
15 assisted ring dips
15 pullups (I can only do about 10 band assisted right now)
There were only 3 of us doing the workout this morning. A friend of mine Tracey and I were going head to head. He would pull ahead in the pushups, and I would catch him in the box jumps. It was fun cause we stayed neck and neck and pushed each other. He was way faster in the boy style pushups then I. On round 7 I had to switch to girlie pushups again, as I was SPENT...
30 seconds left and I finished my 7th round. Tracey also finished. He sat down and I jumped up and did 2 pullups.
After it was all said and done, I of course said.. hey Tracey, good job... BTW.. I beat you by 2 pullups! He said .. I knew that is what you were trying to do!!! :) I'm so bad.
We were soaked. It still amazes me that after only 12 minutes of working out that you can be toast. After we rested a minute, I said, hey guys wanna row a bit.. He and Tonya both were hesitant, but agreed. We were going to do 5 rounds of 200 meters all out.
Round one: Tracey being 6'2 or 6'3 was able to pull that rower so hard I thought he may lift it off the ground and wheelie. It was amazing.
Round two: We were pooped, Tracey won again.
Round three: Tracey paced himself a little then pulled that c2 so hard I think he rowed 40m in 2 pulls.
Round four: The others stopped and I went on and rowed the 200 meters then I was done.
It was just sooo hot. It took forever to recover due to the heat. I am definitely moving the fan next to the rower next time.
AMRAP 12
5 pullups
10 pushups
15 boxjumps 20"
7 rounds total (2 pullups)
First thing I thought when I read this workout online this morning was 20" box jump... SWEET... I have been doing the 24" box jump and it sure does take alot out of me.
I went in for the 9am workout. It was already hot. I went through the whole warmup and was already completely soaked in sweat.
Here is our warmup... Just in case you all were wondering.
15 seconds of the sampson stretch
15 overhead squats with a pvc pipe
15 back extensions
15 GHD situps
15 assisted ring dips
15 pullups (I can only do about 10 band assisted right now)
There were only 3 of us doing the workout this morning. A friend of mine Tracey and I were going head to head. He would pull ahead in the pushups, and I would catch him in the box jumps. It was fun cause we stayed neck and neck and pushed each other. He was way faster in the boy style pushups then I. On round 7 I had to switch to girlie pushups again, as I was SPENT...
30 seconds left and I finished my 7th round. Tracey also finished. He sat down and I jumped up and did 2 pullups.
After it was all said and done, I of course said.. hey Tracey, good job... BTW.. I beat you by 2 pullups! He said .. I knew that is what you were trying to do!!! :) I'm so bad.
We were soaked. It still amazes me that after only 12 minutes of working out that you can be toast. After we rested a minute, I said, hey guys wanna row a bit.. He and Tonya both were hesitant, but agreed. We were going to do 5 rounds of 200 meters all out.
Round one: Tracey being 6'2 or 6'3 was able to pull that rower so hard I thought he may lift it off the ground and wheelie. It was amazing.
Round two: We were pooped, Tracey won again.
Round three: Tracey paced himself a little then pulled that c2 so hard I think he rowed 40m in 2 pulls.
Round four: The others stopped and I went on and rowed the 200 meters then I was done.
It was just sooo hot. It took forever to recover due to the heat. I am definitely moving the fan next to the rower next time.
Saturday, June 20, 2009
OMG Shoulder lockup! (Friday)
AMRAP in 20:
5 Handstand push-ups
10 Pushups (boy style)
15 Push press 45#
20 Dips
7 rounds
Well, this workout didn't look like much until I got to it.
I started out with modified handstand push ups on a box. I have done these before, and they don't bother me much...
The boy style push ups are something I started doing during my P90x, so I am not extremely proficient at them.
The push press, now, I originally put 55 pounds on it (65 is rx), but as soon as I realized what the other exercises were doing to my shoulders, I dropped it to 45.
Dips, were not a big deal.
Round 3... my shoulders were screaming some choice words that I cannot tell you all.
Round 4... Just get through it...
Round 5.. Did 2 boy push ups and dropped to my knees for girlie push ups, I couldn't even hold up my weight.
Round 6 I am only push pressing 5 at a time and resting. (please don't drop the weight on my head you burnt out shoulders... please!!!)
Round 7... 4 minutes left to finish ... I finished with 30 seconds to spare, and there was noooooo freaking way I was starting on another round.
I couldn't move my arms.
My trainer Rob was laughing because even with his big ass shoulders, he said that this workout was an eye opener (he did bench press of 135# push ups are a sub) He said, individually, he could kill any one of these exercises, but together, it burnt him out!!!
I wrote down my results while my hand shook the whole time.
Tomorrow is a rest day and it couldn't have come any quicker... My parents have my daughter Ella (20 months) for the night, so I get to sleep in.
Round
5 Handstand push-ups
10 Pushups (boy style)
15 Push press 45#
20 Dips
7 rounds
Well, this workout didn't look like much until I got to it.
I started out with modified handstand push ups on a box. I have done these before, and they don't bother me much...
The boy style push ups are something I started doing during my P90x, so I am not extremely proficient at them.
The push press, now, I originally put 55 pounds on it (65 is rx), but as soon as I realized what the other exercises were doing to my shoulders, I dropped it to 45.
Dips, were not a big deal.
Round 3... my shoulders were screaming some choice words that I cannot tell you all.
Round 4... Just get through it...
Round 5.. Did 2 boy push ups and dropped to my knees for girlie push ups, I couldn't even hold up my weight.
Round 6 I am only push pressing 5 at a time and resting. (please don't drop the weight on my head you burnt out shoulders... please!!!)
Round 7... 4 minutes left to finish ... I finished with 30 seconds to spare, and there was noooooo freaking way I was starting on another round.
I couldn't move my arms.
My trainer Rob was laughing because even with his big ass shoulders, he said that this workout was an eye opener (he did bench press of 135# push ups are a sub) He said, individually, he could kill any one of these exercises, but together, it burnt him out!!!
I wrote down my results while my hand shook the whole time.
Tomorrow is a rest day and it couldn't have come any quicker... My parents have my daughter Ella (20 months) for the night, so I get to sleep in.
Round
Thursday, June 18, 2009
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Time: 9:15
Today was a bit overcast so it made for great workout weather.
I didn't really have too much anxiety about this workout. No running makes me a happy camper.
I did the first round of wallballs unbroken and moved on to pullups.
I am still not quite able to do pullups but I use the smallest band we have.
With 50 pullups, I did the band and slightly did a lift with my other leg on a box.
Back to the wallballs. I did 20 then 15 with a quick break. And back to pullups. I had to do the last 20 as jumping pullups.
Back to the wallballs. I did 12 unbroken then the rest. Jumping pullups were unbroken.
I actually loved this workout. I tested my will without breaking me down so much that I had to slow down.
After the workout I did a 500 meter row in 1:58 then did another 2K row. I was trying to get a smooth and steady pace, but it was way to slow. 9:01. The #1 2K womens time at the North East Qualifier was 7:51. Need to work on that one quite a bit!!!
I am going to be posting before and after photos soon from my before p90x and after. Then my photos from doing crossfit. I think there are alot of women out there that may have misconceptions about "getting big" or having non-femine muscles. So I hope that this will help.
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Time: 9:15
Today was a bit overcast so it made for great workout weather.
I didn't really have too much anxiety about this workout. No running makes me a happy camper.
I did the first round of wallballs unbroken and moved on to pullups.
I am still not quite able to do pullups but I use the smallest band we have.
With 50 pullups, I did the band and slightly did a lift with my other leg on a box.
Back to the wallballs. I did 20 then 15 with a quick break. And back to pullups. I had to do the last 20 as jumping pullups.
Back to the wallballs. I did 12 unbroken then the rest. Jumping pullups were unbroken.
I actually loved this workout. I tested my will without breaking me down so much that I had to slow down.
After the workout I did a 500 meter row in 1:58 then did another 2K row. I was trying to get a smooth and steady pace, but it was way to slow. 9:01. The #1 2K womens time at the North East Qualifier was 7:51. Need to work on that one quite a bit!!!
I am going to be posting before and after photos soon from my before p90x and after. Then my photos from doing crossfit. I think there are alot of women out there that may have misconceptions about "getting big" or having non-femine muscles. So I hope that this will help.
Wednesday, June 17, 2009
The Heat.. oooh, the heat.
Today's workout:
3 rounds
15 hang power snatch 45# (65# womens rx)
15 box jump 24"
400 meter run
Time 14:05
Today beat the crap out of me. It didn't even look like a difficult workout, but putting that 400 meter run after the snatch and box jump was some kind of cruel joke.
I need to work on my running speed and endurance. I suck at running. I get running anxiety every time I see the workout posted with running. I am 5'10 and should be a fast runner, but I probably look more like gumby when I run.
The box jumps were actually the easiest part of this workout for once. I pretty much did them straight through with no rest.
A couple guys started cheering me as I left for my last 400 meter run, they saw the workout/heat/snatches/etc was getting to me and they started yelling.. no walking.. run the whole thing... I was happy they were encouraging me, as it would have been so easy to walk some of it, but I shot them the bird anyway :P
After It was all over and I finished gasping for air, I did 2 sets of 500 meters on the c2 (for fun .. not). I actually hit the 2 min mark for the last 500 meter. That is a PR for me. I would like to get a 1:45 for a 500 meter. So that is my new goal.
Mental note: Do crossfit endurance running workouts 2 days a week.
3 rounds
15 hang power snatch 45# (65# womens rx)
15 box jump 24"
400 meter run
Time 14:05
Today beat the crap out of me. It didn't even look like a difficult workout, but putting that 400 meter run after the snatch and box jump was some kind of cruel joke.
I need to work on my running speed and endurance. I suck at running. I get running anxiety every time I see the workout posted with running. I am 5'10 and should be a fast runner, but I probably look more like gumby when I run.
The box jumps were actually the easiest part of this workout for once. I pretty much did them straight through with no rest.
A couple guys started cheering me as I left for my last 400 meter run, they saw the workout/heat/snatches/etc was getting to me and they started yelling.. no walking.. run the whole thing... I was happy they were encouraging me, as it would have been so easy to walk some of it, but I shot them the bird anyway :P
After It was all over and I finished gasping for air, I did 2 sets of 500 meters on the c2 (for fun .. not). I actually hit the 2 min mark for the last 500 meter. That is a PR for me. I would like to get a 1:45 for a 500 meter. So that is my new goal.
Mental note: Do crossfit endurance running workouts 2 days a week.
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