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!!!
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