Hang Power Snatch
3-3-3-3-3
My Performance: 45-53-73-83-88
I love snatches, but power snatches are really hard! I went and did 118 lbs snatch after finishing this WOD.
Tuesday, September 22, 2009
Friday, August 29, 2009 WOD:
5 Rounds for Time of:
15 Overhead Walking Lunges w/Right Arm
15 Overhead Walking Lunges w/Left Arm
21 Box Jumps (20 inch box)
Rx’d Weight for Men/24kg & Women/16kg
My Performance: 18.53 Rx
This was a really sweaty workout. It's hard to hold a heavy weight over your head with a straight arm, and not let it fall to the side. Quad killer.
15 Overhead Walking Lunges w/Right Arm
15 Overhead Walking Lunges w/Left Arm
21 Box Jumps (20 inch box)
Rx’d Weight for Men/24kg & Women/16kg
My Performance: 18.53 Rx
This was a really sweaty workout. It's hard to hold a heavy weight over your head with a straight arm, and not let it fall to the side. Quad killer.
Wednesday, August 26, 2009 WOD:
“Heavy Grace”
30 Clean & Jerks for time
(Full Squat Clean to Overhead)
Rx’d Weight for Men/155lbs & Women/100lbs
My Performance: 11.36 Rx
I didn't want to Rx this one...because I was afraid to. I thought it was supposed to be a sub 5 min WOD, but it's not. Paul put 100 lbs on and said, "You'll thank me tomorrow." I was greatly suprised that I finished this WOD in an "ok" amount of time!
30 Clean & Jerks for time
(Full Squat Clean to Overhead)
Rx’d Weight for Men/155lbs & Women/100lbs
My Performance: 11.36 Rx
I didn't want to Rx this one...because I was afraid to. I thought it was supposed to be a sub 5 min WOD, but it's not. Paul put 100 lbs on and said, "You'll thank me tomorrow." I was greatly suprised that I finished this WOD in an "ok" amount of time!
Monday, August 24, 2009 WOD:
3 Rounds for time of:
33 Wall Ball Shots (Men/20lbs & Women/12lbs)
33 Kettlebell Swings (Men/24kg & Women/16kg)
My Performance: 10:48 Rx
This was my first Rx WOD way back in Januaray! I think I did a really good job shving almost 5 minutes off my time! It was a great day!!!
33 Wall Ball Shots (Men/20lbs & Women/12lbs)
33 Kettlebell Swings (Men/24kg & Women/16kg)
My Performance: 10:48 Rx
This was my first Rx WOD way back in Januaray! I think I did a really good job shving almost 5 minutes off my time! It was a great day!!!
Friday, August 21, 2009 WOD:
“Nancy”
5 Rounds for Time of:
400 Meter Run
15 Overhead Squat (Men/95lbs & Women/65lbs)
My Performance: DNF, 4 rounds at 13:58
I came into this WOD so excited, evidently too excited to keep up with my rounds. I was right behind a guy, who, at some point lapped me b/c he was doing pvc OHS's. Uncle Dan came to congratulate me as I finished my "last" round of squats. And I stopped. I honestly couldn't remember how many rounds I'd done. I was confused b/c Joey was finished, and I though I was right behind him. I'll never let that happen again though. Tick marks in chalk for me from now on. This feeling sucks.
5 Rounds for Time of:
400 Meter Run
15 Overhead Squat (Men/95lbs & Women/65lbs)
My Performance: DNF, 4 rounds at 13:58
I came into this WOD so excited, evidently too excited to keep up with my rounds. I was right behind a guy, who, at some point lapped me b/c he was doing pvc OHS's. Uncle Dan came to congratulate me as I finished my "last" round of squats. And I stopped. I honestly couldn't remember how many rounds I'd done. I was confused b/c Joey was finished, and I though I was right behind him. I'll never let that happen again though. Tick marks in chalk for me from now on. This feeling sucks.
Wednesday, August 19, 2009 WOD:
Hang Power Clean
3-3-3-3-3
My performance: 113 lbs
I don't know my build up. I tried 123 lbs, but only got 2 reps. I hurt my wrist and had to stop. I should have done 118 lbs, but I didn't know my max. I thought I could handle 123 lbs. Woops.
3-3-3-3-3
My performance: 113 lbs
I don't know my build up. I tried 123 lbs, but only got 2 reps. I hurt my wrist and had to stop. I should have done 118 lbs, but I didn't know my max. I thought I could handle 123 lbs. Woops.
Monday, August 17, 2009 WOD:
“Cindy”
As Many Rounds as Possible in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 13 + 2 squats
I had one of my best friends from my gymnastics days there with me today! Carol came to try out CF, and as far as I could tell, she LOVED it! I haven't seen her since my freshman year at USC when I just happened to walk by her on the way to either my spanish or calculus class when she recognized me and called out my name! I never got a chance to catch up with her b/c we were both in a hurry to get to class, but I recently found her on FB, and I was determined not to let this chance to reunite with my old friend pass by like the other time. So what did I do? I invited her to a CCF WOD! I didn't really push myself today b/c I was trying to stay with Carol. Next time, I'll go for 15 rounds.
As Many Rounds as Possible in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 13 + 2 squats
I had one of my best friends from my gymnastics days there with me today! Carol came to try out CF, and as far as I could tell, she LOVED it! I haven't seen her since my freshman year at USC when I just happened to walk by her on the way to either my spanish or calculus class when she recognized me and called out my name! I never got a chance to catch up with her b/c we were both in a hurry to get to class, but I recently found her on FB, and I was determined not to let this chance to reunite with my old friend pass by like the other time. So what did I do? I invited her to a CCF WOD! I didn't really push myself today b/c I was trying to stay with Carol. Next time, I'll go for 15 rounds.
Friday, August 14, 2009 WOD:
“Fran”
21-15-9 for time of:
Thrusters (Men/95lbs & Women/65lbs)
Pull Ups
My Performance: 9.02 RX
This was a deceivingly hard WOD. I had a goal for sub 7 min, but no way! I did all 21 thrusters without breaking, but then I couldn't do more than 5 the next round. I probably should have paced myself better. I had a partner today who counted reps. She was military and starting school at USC. She had done CF in the DC area but not for a while. She did Rx weight though...impressive!
21-15-9 for time of:
Thrusters (Men/95lbs & Women/65lbs)
Pull Ups
My Performance: 9.02 RX
This was a deceivingly hard WOD. I had a goal for sub 7 min, but no way! I did all 21 thrusters without breaking, but then I couldn't do more than 5 the next round. I probably should have paced myself better. I had a partner today who counted reps. She was military and starting school at USC. She had done CF in the DC area but not for a while. She did Rx weight though...impressive!
Wednesday, August 12, 2009 WOD:
Deadlift
3-3-3-3-3
My Performance: 95-135-175-205-225
I think I like DL's b/c I feel strong. It was really hard, but I did it.
3-3-3-3-3
My Performance: 95-135-175-205-225
I think I like DL's b/c I feel strong. It was really hard, but I did it.
Monday, August 10, 2009 WOD:
Press
5-5-5-5-5
My Performance: 60-65-70(x3)/-70-70
Shoulder press is always really hard for me. This is the first time I've done a 5RM. I just stayed on 70 since I missed my third round. I really fought for my last rep on the last round. It probably took me an entire minute to get it over my head...but I didn't give up.
5-5-5-5-5
My Performance: 60-65-70(x3)/-70-70
Shoulder press is always really hard for me. This is the first time I've done a 5RM. I just stayed on 70 since I missed my third round. I really fought for my last rep on the last round. It probably took me an entire minute to get it over my head...but I didn't give up.
Friday, July 29, 2009 WOD:
Tabata Deadlifts and Burpees (total reps),
Tabata Double Unders (max reps),
Tabata Row (for calories)
My Performance: 153 (95 lbs.), 9, 47 (?)
I went to Crossfit St. Louis while visiting St. Louis. I went all out with the DL/burpee WOD not realizing that there was more to come. Evidently, the ladies class at CFStL do not like WODs unless they are cardio--so they do ALOT of tabata work. I demonstrated a "proper chest-to-floor" burpee for the ladies...then 3-2-1 GO! I had the highest score for the ladies but probably should have done 135 lbs. for the DL's. I was able to use a Buddy Lee rope for the DU for the first time, and what a difference! It was the first time I was able to do all the DU's in a row I wanted. I got really tired on these though and only got 9 for max reps when I did 22 my first round...ugh. I would have gotton at least 60 calories exept that I swear the coach called out "halfway done" when I was at 42 calories. I slowed down so I would have some juice left over for the other "half" of the workout, but then she called time. I was really upset. I love to row, and it would have been nice to beat the lady record of 63. Oh well, maybe next time...
Tabata Double Unders (max reps),
Tabata Row (for calories)
My Performance: 153 (95 lbs.), 9, 47 (?)
I went to Crossfit St. Louis while visiting St. Louis. I went all out with the DL/burpee WOD not realizing that there was more to come. Evidently, the ladies class at CFStL do not like WODs unless they are cardio--so they do ALOT of tabata work. I demonstrated a "proper chest-to-floor" burpee for the ladies...then 3-2-1 GO! I had the highest score for the ladies but probably should have done 135 lbs. for the DL's. I was able to use a Buddy Lee rope for the DU for the first time, and what a difference! It was the first time I was able to do all the DU's in a row I wanted. I got really tired on these though and only got 9 for max reps when I did 22 my first round...ugh. I would have gotton at least 60 calories exept that I swear the coach called out "halfway done" when I was at 42 calories. I slowed down so I would have some juice left over for the other "half" of the workout, but then she called time. I was really upset. I love to row, and it would have been nice to beat the lady record of 63. Oh well, maybe next time...
Tuesday, July 28, 2009
Monday, July 27, 2009 WOD:
Clean & Jerk
1-1-1-1-1-1-1
My Performance: 63-83-93-113-123-133/-133/
I was so frustrated witht the 133 lbs attempt. I know I can go overhead with it, but for some reason, I got mental, and wouldn't go down far enough with my split to get it overhead. I could clean it easily. I dropped it once on the back of my neck...that'll leave a nice bruise! SO FRUSTRATING!!! Today we had a newbie...and guess who it was! None other than Ben Tanner--who did a great job lifting then did a half "helen"! (which I would have done with, but didn't know pretty much until paul said 3,2,1--GO that that was what they were doing! I thought they were just going through some fundamentals.)
I also had, what I thought to be, a pretty witty comment on today's post. I normally leave the wittiness to the professionals. The sad part is, I didn't realize it until after I posted my comment!
1-1-1-1-1-1-1
My Performance: 63-83-93-113-123-133/-133/
I was so frustrated witht the 133 lbs attempt. I know I can go overhead with it, but for some reason, I got mental, and wouldn't go down far enough with my split to get it overhead. I could clean it easily. I dropped it once on the back of my neck...that'll leave a nice bruise! SO FRUSTRATING!!! Today we had a newbie...and guess who it was! None other than Ben Tanner--who did a great job lifting then did a half "helen"! (which I would have done with, but didn't know pretty much until paul said 3,2,1--GO that that was what they were doing! I thought they were just going through some fundamentals.)
I also had, what I thought to be, a pretty witty comment on today's post. I normally leave the wittiness to the professionals. The sad part is, I didn't realize it until after I posted my comment!
Friday, July 24, 2009 WOD:
The new CCF t-shirts are in!!! What do you think?
5 Rounds for Time of:
800 Meter Run
15 L-Pull Ups
My Performance: ??:?? Kipping L-Pull Ups
(I don't know if Kipping L-Pull ups counts as Rx or MOD)
Another 2 1/2 mile run--yay... Did I ever say how much I love to run??? I didn't? Maybe it's because I DON'T!!! 800 M are so hard for me. I never wanted to walk so badly in my life! I sometimes didn't make it to the 800m turn around point, so I would run back to my station when I didn't instead of stopping outside. I was able to do the kipping L-Pull Ups fairly easily--about 4 at a time. Matt said he could only do 2 at a time by the end. I tried to do a 4, 4, 3, 2, 2 set. Christian did this WOD sub 20...holy cow!! Christian is my new gym bud. He's 15 (I think) a hard worker, and a good motivation for me.
800 Meter Run
15 L-Pull Ups
My Performance: ??:?? Kipping L-Pull Ups
(I don't know if Kipping L-Pull ups counts as Rx or MOD)
Another 2 1/2 mile run--yay... Did I ever say how much I love to run??? I didn't? Maybe it's because I DON'T!!! 800 M are so hard for me. I never wanted to walk so badly in my life! I sometimes didn't make it to the 800m turn around point, so I would run back to my station when I didn't instead of stopping outside. I was able to do the kipping L-Pull Ups fairly easily--about 4 at a time. Matt said he could only do 2 at a time by the end. I tried to do a 4, 4, 3, 2, 2 set. Christian did this WOD sub 20...holy cow!! Christian is my new gym bud. He's 15 (I think) a hard worker, and a good motivation for me.
Wednesday, July 22, 2009 WOD:
5 Rounds for Time of:
10 Push Jerks (Men/155lbs & Women/115lbs)
20 Lateral Med Ball Jumps (over and back = 1)
My Performance: ??:??, MOD 95 lbs
AAGH!!! The Rx weight keeps getting higher! I thought for sure I could do this WOD Rx'd--until I looked at the Rx weight! I'm so frustrated. The only good thing about this, is that it's my first ever 95 lbs WOD. (which is what I personally feel like the weight should have been) Oh well, maybe next time. This is also the first time we've done anything side to side--which was interesting. I finally figured out on the third round to take my shoes off. I felt 5 lbs lighter and was able to do the side-to-sides without worrying about killing myself by tripping over the med ball.
10 Push Jerks (Men/155lbs & Women/115lbs)
20 Lateral Med Ball Jumps (over and back = 1)
My Performance: ??:??, MOD 95 lbs
AAGH!!! The Rx weight keeps getting higher! I thought for sure I could do this WOD Rx'd--until I looked at the Rx weight! I'm so frustrated. The only good thing about this, is that it's my first ever 95 lbs WOD. (which is what I personally feel like the weight should have been) Oh well, maybe next time. This is also the first time we've done anything side to side--which was interesting. I finally figured out on the third round to take my shoes off. I felt 5 lbs lighter and was able to do the side-to-sides without worrying about killing myself by tripping over the med ball.
Monday, July 20, 2009 WOD:
5 Rounds For Time of:
5 Muscle Ups
15 Back Extensions
30 Sit Ups
My Performance: ??:?? MOD, 3 to 1 Jumping Muscle Up's
I'm so excited!! I've made some progress with MU's. Bobbi showed me the proper motion for the muscle ups, and how to do it with the JMU's. It "clicked" on the second round, and I was able to do like 4 or 5 in a row before resting. (Remember I had to do 15 JMU's per round to equal the 5 MU's from the WOD.) Today was exciting and I want to start working MU's now.
5 Muscle Ups
15 Back Extensions
30 Sit Ups
My Performance: ??:?? MOD, 3 to 1 Jumping Muscle Up's
I'm so excited!! I've made some progress with MU's. Bobbi showed me the proper motion for the muscle ups, and how to do it with the JMU's. It "clicked" on the second round, and I was able to do like 4 or 5 in a row before resting. (Remember I had to do 15 JMU's per round to equal the 5 MU's from the WOD.) Today was exciting and I want to start working MU's now.
Friday, July 17, 2009 WOD:
4 Rounds for time of:
Run 400 Meters
50 Double Unders
25 Burpees
My Performance: ??:?? Rx
I was able to do this workout Rx'd. I did not--and have not been--counting my double under attempts. It only counts if the rope goes completely under my feet the second time. It still takes me a few times to get used to the rhythm, but I'm able to do it faster now and I can normally get between 7 and 10 double unders at a time. I believe the three most taxing cardio-respiratory exercises were combined in this WOD. I'm just thankful it wasn't an 800M run!
Run 400 Meters
50 Double Unders
25 Burpees
My Performance: ??:?? Rx
I was able to do this workout Rx'd. I did not--and have not been--counting my double under attempts. It only counts if the rope goes completely under my feet the second time. It still takes me a few times to get used to the rhythm, but I'm able to do it faster now and I can normally get between 7 and 10 double unders at a time. I believe the three most taxing cardio-respiratory exercises were combined in this WOD. I'm just thankful it wasn't an 800M run!
Wednesday, July 15, 2009 WOD:
10-9-8-7-6-5-4-3-2-1 for time of:
Deadlift (M/225 & W/185)
Hand Stand Push Ups
Thrusters (M/95 & W/65)
Pull Ups
My Performance: ??:??, MOD--DL 135lbs, HSPU 2 abmats
This WOD was odd because the deadlift weight was so high, and the thruster weight was so low. I would have figured the DL's to be 135 lbs or 155 lbs, and the thruster's to be 75 lbs or 95 lbs. Anyway, rounds 8, 7, and 6 were the hardest to get through. Once I hit 5, I could see the light at the end of the tunnel and just kept pushing through. At round 3, I just went straight through and didn't stop. Once I got to my last round, it was fun to do the 1 rep and run to the next station. (I was also trying to beat the guy next to me!) This is the first time I've done more than 5 rounds at a time, but this one was quite nice. (Although I do have to say that I missed seeing the pullups on the website when I looked at the WOD this morning. But pullups aren't that hard for me anymore.)
Deadlift (M/225 & W/185)
Hand Stand Push Ups
Thrusters (M/95 & W/65)
Pull Ups
My Performance: ??:??, MOD--DL 135lbs, HSPU 2 abmats
This WOD was odd because the deadlift weight was so high, and the thruster weight was so low. I would have figured the DL's to be 135 lbs or 155 lbs, and the thruster's to be 75 lbs or 95 lbs. Anyway, rounds 8, 7, and 6 were the hardest to get through. Once I hit 5, I could see the light at the end of the tunnel and just kept pushing through. At round 3, I just went straight through and didn't stop. Once I got to my last round, it was fun to do the 1 rep and run to the next station. (I was also trying to beat the guy next to me!) This is the first time I've done more than 5 rounds at a time, but this one was quite nice. (Although I do have to say that I missed seeing the pullups on the website when I looked at the WOD this morning. But pullups aren't that hard for me anymore.)
Saturday, July 25, 2009
Monday, July 13, 2009 WOD:
5 Rounds for time:
9 Overhead Squats
500 meter Row
( RX’ wt. 135lb men, 95lb women)
My Performance: 15:58 75 lbs
I LOVE OHS's and rowing! I don't know what it is about them, but they are very easy for me. I totally could have done 95 lbs. I didn't because I was afraid I wouldn't be able to clean it when I was tired. I'm definately going to do 95 lbs from now on. I would SO much rather row than run. I finished so fast! Some of the times I saw when I came in were at the 20 minute mark, some 30 minutes, one about 18 minutes.
9 Overhead Squats
500 meter Row
( RX’ wt. 135lb men, 95lb women)
My Performance: 15:58 75 lbs
I LOVE OHS's and rowing! I don't know what it is about them, but they are very easy for me. I totally could have done 95 lbs. I didn't because I was afraid I wouldn't be able to clean it when I was tired. I'm definately going to do 95 lbs from now on. I would SO much rather row than run. I finished so fast! Some of the times I saw when I came in were at the 20 minute mark, some 30 minutes, one about 18 minutes.
Friday, July 10, 2009 WOD:
“Helen”
3 Rounds For Time Of:
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
Rx’d Weight for Men/24kg & Women/16kg
My Performance: 12:33 Rx
I so badly wanted to go sub 10 on this...my runs are killing my time. I've got to do some running on my own if I'm going to improve. My last "helen" was May 4, 2009 at 15:10 Rx. ~2:40 improvement in just 8 weeks--pretty good eh!?!
3 Rounds For Time Of:
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
Rx’d Weight for Men/24kg & Women/16kg
My Performance: 12:33 Rx
I so badly wanted to go sub 10 on this...my runs are killing my time. I've got to do some running on my own if I'm going to improve. My last "helen" was May 4, 2009 at 15:10 Rx. ~2:40 improvement in just 8 weeks--pretty good eh!?!
Wednesday, July 8, 2009 WOD:
Front Squat 5-5-5-5-5
My Performance: 75-85-105-115-125-135 + 140/2 reps
Paul wasn't there today. It was Dot (Paul's wife) and a new guy that I'd never met before. I wanted to see what Santana posted and meet it/beat it. I didn't beat her weight, but I surley did meet her weight!!
My Performance: 75-85-105-115-125-135 + 140/2 reps
Paul wasn't there today. It was Dot (Paul's wife) and a new guy that I'd never met before. I wanted to see what Santana posted and meet it/beat it. I didn't beat her weight, but I surley did meet her weight!!
Monday, July 6, 2009 WOD:
For Time:
21-18-15-12-9-6-3 of:
Sumo Deadlift High Pull
Push Jerk
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 10:01 53 lbs
I woke up this morning and my shoulder was hurting, so I didn't want to over-do-it, mess up my shoulder on the SDHP's, and be out of CF for a while. I opted for the lower weight/better time route--and I rocked it!
21-18-15-12-9-6-3 of:
Sumo Deadlift High Pull
Push Jerk
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 10:01 53 lbs
I woke up this morning and my shoulder was hurting, so I didn't want to over-do-it, mess up my shoulder on the SDHP's, and be out of CF for a while. I opted for the lower weight/better time route--and I rocked it!
Friday, July 3, 2009 WOD:
21-15-9 for time of:
Dumbell Squat Cleans (Men/40lbs & Women/30lbs)
Ring Dips
Pull Ups
100 Meter Farmers Walk (with dumbells)
My Performance: ??:??
This WOD seriously killed my grip! I could not hold on to those stinking dumbells! Those pull-ups were the hardest I've ever done! (btw farmer's walk is holding the dumbells at your side and walking down to the designated 50m mark and back) My forearms were throbbing by the time I got done.
Dumbell Squat Cleans (Men/40lbs & Women/30lbs)
Ring Dips
Pull Ups
100 Meter Farmers Walk (with dumbells)
My Performance: ??:??
This WOD seriously killed my grip! I could not hold on to those stinking dumbells! Those pull-ups were the hardest I've ever done! (btw farmer's walk is holding the dumbells at your side and walking down to the designated 50m mark and back) My forearms were throbbing by the time I got done.
Wednesday, July 1, 2009
Wednesday, July 1, 2009 WOD:
4 Rounds for Time of:
Run 800 Meters/Rest 1 Minute
Run 400 Meters/Rest 2 Minutes
My Performance: 800m 400m 800m 400m 800m 400m 800m 400m
Times: 3:50 6:54 13:16 16:38 23:27 27:19 34:18 37:47
Splits: 3:50 2:04 4:22 2:22 4:49 2:52 4:59 2:29
I'm not a very good runner, but those times/splits are VERY good for me. We ran 3 miles today and I was just glad to finish. It's hard to run in the hot and sticky weather and then rest in a gym that doesn't have AC! My goal was sub 40:00. That's a bonus. Bad luck on catching lights this time. I had to wait twice on my 800m run for a line of cars on pickens street. It added like 20 seconds and put me so far behind the person I was trying to stay with, that I didn't really have any incentive to push myself. Then I rolled my ankle trying to get out of the way of a car on my last 400m right at the 200m mark. That was a downer, but overall I'm satisfied.
Run 800 Meters/Rest 1 Minute
Run 400 Meters/Rest 2 Minutes
My Performance: 800m 400m 800m 400m 800m 400m 800m 400m
Times: 3:50 6:54 13:16 16:38 23:27 27:19 34:18 37:47
Splits: 3:50 2:04 4:22 2:22 4:49 2:52 4:59 2:29
I'm not a very good runner, but those times/splits are VERY good for me. We ran 3 miles today and I was just glad to finish. It's hard to run in the hot and sticky weather and then rest in a gym that doesn't have AC! My goal was sub 40:00. That's a bonus. Bad luck on catching lights this time. I had to wait twice on my 800m run for a line of cars on pickens street. It added like 20 seconds and put me so far behind the person I was trying to stay with, that I didn't really have any incentive to push myself. Then I rolled my ankle trying to get out of the way of a car on my last 400m right at the 200m mark. That was a downer, but overall I'm satisfied.
Monday, June 29, 2009
Monday, June 29, 2009 WOD:
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
You must complete all 100 of each exercise before moving on to the next.
My Performance: 26:07 Rx
That's right! Rx'd! I was doing really good with my hands until 98th rep of pull ups. I ripped on 98 and still had 99 and 100 to go. When I got done and looked at my hands, I had one rip and three bubble blisters. My hands are fried for the next week. The push-ups were equally hard and my forearms burned from the pull ups. The sit ups were a nice "rest". And I did 50 squats before I needed to rest. It took me (what felt like) a while to finish up even though it only took me about 3 minutes to complete 100 reps. Super exciting time...for me anyway. Another guy in the gym that was doing it with us finished in like 14 min--I had just started my push ups at that point and it was very discouraging. On another note, my mom started today. She did 25 reps of each and about died (almost literally on the way home--she didn't look so hot)
Last time "Angie" came up was 3-25-09, and I did it 21:59 MOD. I did about 35 kipping pull ups off and on with JPU's. I did knee push ups last time and REAL ones this time!!! Still improving and it feels good!
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
You must complete all 100 of each exercise before moving on to the next.
My Performance: 26:07 Rx
That's right! Rx'd! I was doing really good with my hands until 98th rep of pull ups. I ripped on 98 and still had 99 and 100 to go. When I got done and looked at my hands, I had one rip and three bubble blisters. My hands are fried for the next week. The push-ups were equally hard and my forearms burned from the pull ups. The sit ups were a nice "rest". And I did 50 squats before I needed to rest. It took me (what felt like) a while to finish up even though it only took me about 3 minutes to complete 100 reps. Super exciting time...for me anyway. Another guy in the gym that was doing it with us finished in like 14 min--I had just started my push ups at that point and it was very discouraging. On another note, my mom started today. She did 25 reps of each and about died (almost literally on the way home--she didn't look so hot)
Last time "Angie" came up was 3-25-09, and I did it 21:59 MOD. I did about 35 kipping pull ups off and on with JPU's. I did knee push ups last time and REAL ones this time!!! Still improving and it feels good!
Friday, June 26, 2009 WOD:
Deadlift
3-3-2-2-1-1
My Performance: 135-155-175-195-225-245
This is my first time doing a deadlift max. I had no idea what to shoot for, so I made a mental goal of 235 lbs. I started having trouble about 195 lbs, but that was still a 2-rep round. I put a belt on for the last two, and was really surprised that I was able to do 245 lbs! I honestly thought I wouldn't be able to lift it!
3-3-2-2-1-1
My Performance: 135-155-175-195-225-245
This is my first time doing a deadlift max. I had no idea what to shoot for, so I made a mental goal of 235 lbs. I started having trouble about 195 lbs, but that was still a 2-rep round. I put a belt on for the last two, and was really surprised that I was able to do 245 lbs! I honestly thought I wouldn't be able to lift it!
Wednesday, June 24, 2009 WOD:
4 Rounds for time of:
25 Burpees
50 Double Unders
My Performance: 29:41 Rx
I don't really remember what happenend, but I remember it was hard. And it was hot.
25 Burpees
50 Double Unders
My Performance: 29:41 Rx
I don't really remember what happenend, but I remember it was hard. And it was hot.
Tuesday, June 23, 2009
Monday, June 22, 2009 WOD:
Split Jerk
1-1-1-1-1-1-1
You must jerk from the front rack position. You cannot jerk from behind the head. You must stand up with each rep at the completion of the lift. If you cannot stand the weight up, the lift does not count.
My Performance: 85-105-115-120-125-135/-135
Pretty good huh?!? I didn't get the first 135 b/c I didn't go down far enough with my split. I'm sure I could have done a little more once I figured out how to split farther down, but I ran out of reps. PR by 35lbs! Still getting stronger!
1-1-1-1-1-1-1
You must jerk from the front rack position. You cannot jerk from behind the head. You must stand up with each rep at the completion of the lift. If you cannot stand the weight up, the lift does not count.
My Performance: 85-105-115-120-125-135/-135
Pretty good huh?!? I didn't get the first 135 b/c I didn't go down far enough with my split. I'm sure I could have done a little more once I figured out how to split farther down, but I ran out of reps. PR by 35lbs! Still getting stronger!
Friday, June 19, 2009 WOD:
3 Rounds for Time of:
50 Double Unders
40 Push Jerks
30 Sumo Deadlift High Pulls
20 Ring Dips
10 Pull Ups
Rx’d Weight for Men/75lbs & Women/55lbs to be used on Push Jerks and Sumo Deadlift High Pulls
My Performance: 41:37 MOD (JRD's)
I did everything Rx'd except I did jumping ring dips...and I think that counts as MOD. This workout was a serious shoulder/tricep killer. Wasn't really feeling the best either.
50 Double Unders
40 Push Jerks
30 Sumo Deadlift High Pulls
20 Ring Dips
10 Pull Ups
Rx’d Weight for Men/75lbs & Women/55lbs to be used on Push Jerks and Sumo Deadlift High Pulls
My Performance: 41:37 MOD (JRD's)
I did everything Rx'd except I did jumping ring dips...and I think that counts as MOD. This workout was a serious shoulder/tricep killer. Wasn't really feeling the best either.
Thursday, June 18, 2009
Wednesday, June 17, 2009 WOD:
30 Rope Climbs For Time
My Performance: 12:44 Rx
That's right! I Rx'd this one!! With an incredible (to me) time to boot! What more could I say?
My Performance: 12:44 Rx
That's right! I Rx'd this one!! With an incredible (to me) time to boot! What more could I say?
Monday, June 15, 2009 WOD:
3 Rounds For Time of:
800 Meter Run
21 Dumbell Power Snatches (Right Arm)
21 Dumbell Power Snatches (Left Arm)
21 Box Jumps (24 inches)
Rx’d Weight for Men/40lbs & Women/20lbs
My Performance: 26:32 Rx
I was really excited to finish that fast! I thought it would be a 35-40 minute workout b/c of the morning class' numbers. I think the 4 x 400's that we've been doing are helping.
800 Meter Run
21 Dumbell Power Snatches (Right Arm)
21 Dumbell Power Snatches (Left Arm)
21 Box Jumps (24 inches)
Rx’d Weight for Men/40lbs & Women/20lbs
My Performance: 26:32 Rx
I was really excited to finish that fast! I thought it would be a 35-40 minute workout b/c of the morning class' numbers. I think the 4 x 400's that we've been doing are helping.
Wednesday, June 10, 2009 WOD:
“JT”
21-15-9 for time of:
Handstand Push Ups
Ring Dips
Push Ups
My Performance: 21:56 MOD (Bar dips)
I did real kipping HSPU's with one abmat for the first round, used 2 abmats for the second round, and tried not to use 3 abmats for the third round, but I had to concede and use a third abmat for my last round. I did bar dips but did not MOD the push ups.
21-15-9 for time of:
Handstand Push Ups
Ring Dips
Push Ups
My Performance: 21:56 MOD (Bar dips)
I did real kipping HSPU's with one abmat for the first round, used 2 abmats for the second round, and tried not to use 3 abmats for the third round, but I had to concede and use a third abmat for my last round. I did bar dips but did not MOD the push ups.
Monday, June 8, 2009
Monday, June 8, 2009 WOD:
“Grace”
30 Clean & Jerks for Time
The goal is to get the weight from ground to overhead. You may choose to do squat cleans if you prefer, but power cleans are acceptable as are push jerks, split jerks, and press/push press. You must stand tall with the weight and lock the arms out overhead in order for the rep to count.
Rx’d Weight for Men/135lbs & Women/95lbs
*-Just for fun b/c Paul "loves" us-*
400m run
2 min rest
400m run
1 min rest
400m run
30 sec rest
400m run
My Performance: 4:02 75lbs; no clue on the time, but I finished 4th of 7 with 2 guys.
HAHA!!! SO much better than last time we did grace!!! 2 minutes off my time AND 10 more lbs! Getting better!
30 Clean & Jerks for Time
The goal is to get the weight from ground to overhead. You may choose to do squat cleans if you prefer, but power cleans are acceptable as are push jerks, split jerks, and press/push press. You must stand tall with the weight and lock the arms out overhead in order for the rep to count.
Rx’d Weight for Men/135lbs & Women/95lbs
*-Just for fun b/c Paul "loves" us-*
400m run
2 min rest
400m run
1 min rest
400m run
30 sec rest
400m run
My Performance: 4:02 75lbs; no clue on the time, but I finished 4th of 7 with 2 guys.
HAHA!!! SO much better than last time we did grace!!! 2 minutes off my time AND 10 more lbs! Getting better!
Friday, June 5, 2009 WOD:
“Kelly”
5 Rounds for Time of:
400 Meter Run
30 Box Jumps (24 inches)
30 Wall Ball Shots (20lbs/Men & 12lbs/Women)
My Performance: 39:49 Rx
This was really hard one on my shins. They hurt for a long time afterwards. Paul told me to start eating something in the morning or he would kick me out of the gym. So, guess I'll start drinking a smoothie in the morning...hope I don't puke it up.
5 Rounds for Time of:
400 Meter Run
30 Box Jumps (24 inches)
30 Wall Ball Shots (20lbs/Men & 12lbs/Women)
My Performance: 39:49 Rx
This was really hard one on my shins. They hurt for a long time afterwards. Paul told me to start eating something in the morning or he would kick me out of the gym. So, guess I'll start drinking a smoothie in the morning...hope I don't puke it up.
Wednesday, June 3, 2009 WOD:
Hang Power Clean
3-3-3-3-3
Each rep will start from the hang position and finish in the power position. You may set the bar down in between reps, and rest as needed in between sets.
My Performance: 83-93-103-108-113 lbs
I kept wanting to do the "snatch movement" with the bar instead of jerking it up and actually cleaning the bar. I finally got it though.
3-3-3-3-3
Each rep will start from the hang position and finish in the power position. You may set the bar down in between reps, and rest as needed in between sets.
My Performance: 83-93-103-108-113 lbs
I kept wanting to do the "snatch movement" with the bar instead of jerking it up and actually cleaning the bar. I finally got it though.
Monday, June 1, 2009
Monday, June 1, 2009 WOD:
5 Rounds for Time of:
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Split Jerks
Rx’d Weight for Men/135 & Women/95
My Performance: 35:17?? 75 lbs
I don't like it when the Rx weight for women is 95 lbs b/c I'm not quite ready to do a WOD with that much weight. I'm a definite 65 lbs, and sometimes 75 lbs WOD. Some of my one-rep-max's are right around the 100 lbs mark--much less trying to do 200 reps. I was completely smoked today. I was so smoked that I didn't look to see exactly what my time was. I know I finished just over 35 min.
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Split Jerks
Rx’d Weight for Men/135 & Women/95
My Performance: 35:17?? 75 lbs
I don't like it when the Rx weight for women is 95 lbs b/c I'm not quite ready to do a WOD with that much weight. I'm a definite 65 lbs, and sometimes 75 lbs WOD. Some of my one-rep-max's are right around the 100 lbs mark--much less trying to do 200 reps. I was completely smoked today. I was so smoked that I didn't look to see exactly what my time was. I know I finished just over 35 min.
Saturday, May 24, 2009 WOD:
“Nancy”
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (Men/95lbs & Women/65lbs)
My Performance: 19:29 Rx
We've been doing alot of 5 rounds lately instead of 3 rounds. It's been really tough. I had to work out and keep up with the boys again. I thought this would be another 25-30 min workout, but I was able to finish in under 20 min! Pleasantly surprised yet agian. I'm still getting stronger and I'm now losing weight!
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (Men/95lbs & Women/65lbs)
My Performance: 19:29 Rx
We've been doing alot of 5 rounds lately instead of 3 rounds. It's been really tough. I had to work out and keep up with the boys again. I thought this would be another 25-30 min workout, but I was able to finish in under 20 min! Pleasantly surprised yet agian. I'm still getting stronger and I'm now losing weight!
(Joe) Friday, May 29, 2009 WOD:
"Cindy"
As Many Rounds as Possible in 20 Minutes of:
5 pullups
10 pushups
15 squats
My Perfomance: Pretty Bad
Tammy inaugurated me into crossfit be showing me all the "moves" (all the squat varieties, kettle bell swings, etc). I squatted in various ways for about 45 mins with a 135 lbs (Tammy made me do all the practice with weight for some reason, I thought I was entitled to a PVC bar for the first time at least, but Tammy is a brutal trainer) I was pooped after that, but Tammy wanted me to do the famous 1/2 Cindy 1st workout. I compromised with a 1/4 Cindy. Ugh.
-Joe
Tammy's WOD:
“The Gunny”
5 Rounds:
Max Dead Hang Pull Ups
Rest as needed between rounds but you must complete all 5 rounds in under 15 minutes. No kipping allowed. All Pull Ups must be deadhang with chin over the bar and elbows coming to a full lock out position at the bottom. Once you fall off the bar, that round is complete. Record your total for that round. Score will be total amount of deadhangs for all 5 rounds.
After completing “The Gunny”:
Row 2k for time
My Performance: 12-5-4-9-7, total: 37, Row: 9:00 min
I tried to do a Rx dead hang pull-up, but it was a nogo for me today. I had to use the green band--along with everyone else except for one guy. There were 3 girls and 3 guys. I guess dead hangs are next on the list. My row time was 2nd in the top 5. So that's pretty good I guess! I'd much rather row than run.
As Many Rounds as Possible in 20 Minutes of:
5 pullups
10 pushups
15 squats
My Perfomance: Pretty Bad
Tammy inaugurated me into crossfit be showing me all the "moves" (all the squat varieties, kettle bell swings, etc). I squatted in various ways for about 45 mins with a 135 lbs (Tammy made me do all the practice with weight for some reason, I thought I was entitled to a PVC bar for the first time at least, but Tammy is a brutal trainer) I was pooped after that, but Tammy wanted me to do the famous 1/2 Cindy 1st workout. I compromised with a 1/4 Cindy. Ugh.
-Joe
Tammy's WOD:
“The Gunny”
5 Rounds:
Max Dead Hang Pull Ups
Rest as needed between rounds but you must complete all 5 rounds in under 15 minutes. No kipping allowed. All Pull Ups must be deadhang with chin over the bar and elbows coming to a full lock out position at the bottom. Once you fall off the bar, that round is complete. Record your total for that round. Score will be total amount of deadhangs for all 5 rounds.
After completing “The Gunny”:
Row 2k for time
My Performance: 12-5-4-9-7, total: 37, Row: 9:00 min
I tried to do a Rx dead hang pull-up, but it was a nogo for me today. I had to use the green band--along with everyone else except for one guy. There were 3 girls and 3 guys. I guess dead hangs are next on the list. My row time was 2nd in the top 5. So that's pretty good I guess! I'd much rather row than run.
Wednesday, May 27, 2009
Wednesday, May 27, 2009 WOD:
Hang Snatch
3-3-3-3-3
My Performance: 33-53-73-83-93, attempted 103 twice.
I'm having trouble breaking the 100 lb mark on snatches. Granted these are harder than full snatches because you don't have the momentum when starting from the ground. On hangs--whether cleans or snatches--you start from the hip. You have to generate enough power to get the weight overhead...and that's tough.
3-3-3-3-3
My Performance: 33-53-73-83-93, attempted 103 twice.
I'm having trouble breaking the 100 lb mark on snatches. Granted these are harder than full snatches because you don't have the momentum when starting from the ground. On hangs--whether cleans or snatches--you start from the hip. You have to generate enough power to get the weight overhead...and that's tough.
Friday, May 22, 2009 WOD:
“Filthy Fifty”
50 Box Jumps (24 inch box)
50 Jumping Pull Ups
50 Kettlebell Swings (Men/24kg & Women/16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45lb Bar)
50 Back Extensions
50 Wall Ball Shots (20lbs/Men & 12lbs/Women)
50 Burpees
50 Double Unders
My Performance: 52:29 Rx
This is a totally killer WOD to Rx. I have to say that I was keeping up with the boys until the burpees. I had nothing left then. And, I've never done double unders before. It took me a while to figure them out, but I did it. And pretty darn proud of it too!
50 Box Jumps (24 inch box)
50 Jumping Pull Ups
50 Kettlebell Swings (Men/24kg & Women/16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45lb Bar)
50 Back Extensions
50 Wall Ball Shots (20lbs/Men & 12lbs/Women)
50 Burpees
50 Double Unders
My Performance: 52:29 Rx
This is a totally killer WOD to Rx. I have to say that I was keeping up with the boys until the burpees. I had nothing left then. And, I've never done double unders before. It took me a while to figure them out, but I did it. And pretty darn proud of it too!
Wednesday, May 20, 2009
Wednesday, May 20, 2009 WOD:
5 Rounds for Time of:
10 Kettlebell Swings (Men/24kg & Women/16kg)
10 Thrusters (Men/95lbs & Women/65lbs)
Run 400 Meters
My Performance: 22:36, 63lbs
I made a personal goal to finish before 30 min. (and a "I wish I could finish before 25 min" goal) I'm so excited that I finished sub 25 mins, I can hardly contain it! I honestly had no clue that I could finish that fast. I was trying to mentally calculate how long it might take me. I know that 400's I normally run in 3-4 min, but gets considerably slower depending on the number of rounds, or what I have to do between runs. So, just the running put me at about 20 min--then, factoring in fatigue, thrusters, and 5 rounds instead of 3 put me at about 30 min. I felt really good this morning...meaning not tired or give-out before I started the WOD. I was comfortable with the weight. The only thing that put me down is this--I always forget that thrusters are SQUAT thrusters. Yes, another day of squats. BUT, I can handle 50 weighted vs. 250 air squats any day.
More good news! I've lost b/w 4-6 lbs (depending on water retention) since I've really started to eat better about 4 weeks ago! Remember that I'm gaining some muscle mass.
10 Kettlebell Swings (Men/24kg & Women/16kg)
10 Thrusters (Men/95lbs & Women/65lbs)
Run 400 Meters
My Performance: 22:36, 63lbs
I made a personal goal to finish before 30 min. (and a "I wish I could finish before 25 min" goal) I'm so excited that I finished sub 25 mins, I can hardly contain it! I honestly had no clue that I could finish that fast. I was trying to mentally calculate how long it might take me. I know that 400's I normally run in 3-4 min, but gets considerably slower depending on the number of rounds, or what I have to do between runs. So, just the running put me at about 20 min--then, factoring in fatigue, thrusters, and 5 rounds instead of 3 put me at about 30 min. I felt really good this morning...meaning not tired or give-out before I started the WOD. I was comfortable with the weight. The only thing that put me down is this--I always forget that thrusters are SQUAT thrusters. Yes, another day of squats. BUT, I can handle 50 weighted vs. 250 air squats any day.
More good news! I've lost b/w 4-6 lbs (depending on water retention) since I've really started to eat better about 4 weeks ago! Remember that I'm gaining some muscle mass.
Monday, May 18, 2009
Monday, May 18, 2009 WOD:
“Badger”
3 Rounds for Time of:
30 Squat Cleans
30 Pull Ups
Run 800 Meters
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 46:49, 53 lbs
As if 2 days of killer quad and glute workouts in a row weren't enough--here comes "badger." I swear I think it's Bobbi's goal in life to get me to drop dead mid-workout. Paul asked if I was gonna Rx, but I said that I felt like I could only finish if I had around 50 lbs. So I took the women's bar that had been set up for the earlier class. There is just something completely draining about squat cleans and 800m runs. Did you know that 30 squat cleans at 95 lbs is a workout? Then add 30 pull ups, an 800m run, and repeat 3 times. Paul asked me if i needed anything during my last round of pull ups--I said a gun with a bullet would be nice! Another pukie after the home stretch.
3 Rounds for Time of:
30 Squat Cleans
30 Pull Ups
Run 800 Meters
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 46:49, 53 lbs
As if 2 days of killer quad and glute workouts in a row weren't enough--here comes "badger." I swear I think it's Bobbi's goal in life to get me to drop dead mid-workout. Paul asked if I was gonna Rx, but I said that I felt like I could only finish if I had around 50 lbs. So I took the women's bar that had been set up for the earlier class. There is just something completely draining about squat cleans and 800m runs. Did you know that 30 squat cleans at 95 lbs is a workout? Then add 30 pull ups, an 800m run, and repeat 3 times. Paul asked me if i needed anything during my last round of pull ups--I said a gun with a bullet would be nice! Another pukie after the home stretch.
Saturday, May 16, 2009 WOD:
As Many Rounds as Possible in 20 Minutes of:
20 Weighted Walking Lunges (one kettlebell 24kg/Men & 16kg/Women)
15 Box Jumps (24 inches)
10 Push Ups
My Performance: 6 rounds
I could have done 7 on a normal day, but on my 6th round of lunges, my heart started beating wildly out of control with about 14 min on the clock. I had to rest and take deep breaths in order to try and finish the 6th round. It was strangely weird and I hope it never happens again. Paul said I was probably holding my breath too much during the lunges.
20 Weighted Walking Lunges (one kettlebell 24kg/Men & 16kg/Women)
15 Box Jumps (24 inches)
10 Push Ups
My Performance: 6 rounds
I could have done 7 on a normal day, but on my 6th round of lunges, my heart started beating wildly out of control with about 14 min on the clock. I had to rest and take deep breaths in order to try and finish the 6th round. It was strangely weird and I hope it never happens again. Paul said I was probably holding my breath too much during the lunges.
Friday, May 15, 2009 WOD:
“Jason”
100 Squats/5 Muscle Ups
75 Squats/10 Muscle Ups
50 Squats/15 Muscle Ups
25 Squats/20 Muscle Ups
My Performance: 3 rounds + 6 MOD muscle ups and last 25 squats 28:??
I had to stop doing the MOD muscle ups b/c I hurt my shoulder doing them on the last round. This was a seriously hard workout.
MOD's are: 4 pull-ups and 4 dips = 1 Muscle Up
3 jumping muscle ups below eye level = 1 Muscle Up
2 jumping muscle ups eye level or above = 1 Muscle Up
I was doing 3:1, at chin level.
100 Squats/5 Muscle Ups
75 Squats/10 Muscle Ups
50 Squats/15 Muscle Ups
25 Squats/20 Muscle Ups
My Performance: 3 rounds + 6 MOD muscle ups and last 25 squats 28:??
I had to stop doing the MOD muscle ups b/c I hurt my shoulder doing them on the last round. This was a seriously hard workout.
MOD's are: 4 pull-ups and 4 dips = 1 Muscle Up
3 jumping muscle ups below eye level = 1 Muscle Up
2 jumping muscle ups eye level or above = 1 Muscle Up
I was doing 3:1, at chin level.
Friday, May 15, 2009
Wednesday, May13, 2009 WOD:
Power Snatch
3-3-3-3-3
My Performance: 96.8 lbs (29 Kilos and 33lb bar)
I got to use the new Olympic Lifting weights (not the bar of course, only the weights). I was worried that since I couldn't calculate right off hand how much weight I was lifting, that I wouldn't get a PR. It felt like I was only lifting 75 or 80 lbs. I was excited to find out that I lifted 3 lbs more than our snatch max a few weeks ago.
3-3-3-3-3
My Performance: 96.8 lbs (29 Kilos and 33lb bar)
I got to use the new Olympic Lifting weights (not the bar of course, only the weights). I was worried that since I couldn't calculate right off hand how much weight I was lifting, that I wouldn't get a PR. It felt like I was only lifting 75 or 80 lbs. I was excited to find out that I lifted 3 lbs more than our snatch max a few weeks ago.
Monday, May 4, 2009
Monday, May 4, 2009 WOD:
“Helen”
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings (Men 24kg & Women 12kg)
12 Pull Ups
My Performance: 15:10 Rx
I did really good on my first round. I struggled with my second, and had to push very hard and be mentally super-tough on my last round. I think my eating from yesterday (after the fast) and soreness from Saturday's WOD affected my performance. My lower back, glutes, hamstrings, triceps and traps are all smoked. Dawn was also there--which is really intimidating for me. I hope my time holds up. I had to take a ton of breaks on my last round. I really hope to workout with Dawn soon instead of just having her watch me.
Last time we did 'Helen' was Jan 19. My time was 12:48 with JPU's. I Rx'd this time and beat Sarah's last 'Top 5' time by 1:09.
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings (Men 24kg & Women 12kg)
12 Pull Ups
My Performance: 15:10 Rx
I did really good on my first round. I struggled with my second, and had to push very hard and be mentally super-tough on my last round. I think my eating from yesterday (after the fast) and soreness from Saturday's WOD affected my performance. My lower back, glutes, hamstrings, triceps and traps are all smoked. Dawn was also there--which is really intimidating for me. I hope my time holds up. I had to take a ton of breaks on my last round. I really hope to workout with Dawn soon instead of just having her watch me.
Last time we did 'Helen' was Jan 19. My time was 12:48 with JPU's. I Rx'd this time and beat Sarah's last 'Top 5' time by 1:09.
Saturday, May 2, 2009 WOD:
20-18-16-14-12-10 for time of:
Sumo Deadlift High Pulls
Push Ups
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 17:43, 78lbs
I did 78lbs b/c all the 45lb bars were taken and the only ones left were the 33lb bars...so in order to Rx, I had to do 78 lbs. I think it just made it that much harder plus I was the only woman in the workout. Trying to keep up with the guys again and was the last one to finish by like 2 min--totally embarrassing. And I did 2 sets of 18 instead of one 18 and one 16. Just sucked all the way around. Oh well.
I started trying to learn how to do butterfly pull-ups too. Kinda fun but completely different than kipping pull-ups.
Sumo Deadlift High Pulls
Push Ups
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 17:43, 78lbs
I did 78lbs b/c all the 45lb bars were taken and the only ones left were the 33lb bars...so in order to Rx, I had to do 78 lbs. I think it just made it that much harder plus I was the only woman in the workout. Trying to keep up with the guys again and was the last one to finish by like 2 min--totally embarrassing. And I did 2 sets of 18 instead of one 18 and one 16. Just sucked all the way around. Oh well.
I started trying to learn how to do butterfly pull-ups too. Kinda fun but completely different than kipping pull-ups.
Friday, May 1, 2009
Friday, May 1, 2009 WOD:
“Michael”
3 Rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit Ups
My Performance: 23:43
We did the same WOD that was posted on the CCF website today. Michelle posted an great time of 31:55.
3 Rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit Ups
My Performance: 23:43
We did the same WOD that was posted on the CCF website today. Michelle posted an great time of 31:55.
Wednesday, April 29, 2009 WOD:
Due to my sister's and my possible exposure to swine flu, we decided to stay away from the gym today and friday to get past the 7-day incubation period. I measured off 400m on her street and our WOD was:
800m run
rest 2 min
200m run
rest 1 min
800m run
2 min rest
200m run
My Performance: around 24 min.
I don't know exactly b/c we only had a watch with a second hand, but it was one of those fancy looking ones that you can't really tell to which minute the minute hand is actually pointing. It was Michelle's first time running since high school and she did an awesome job!
800m run
rest 2 min
200m run
rest 1 min
800m run
2 min rest
200m run
My Performance: around 24 min.
I don't know exactly b/c we only had a watch with a second hand, but it was one of those fancy looking ones that you can't really tell to which minute the minute hand is actually pointing. It was Michelle's first time running since high school and she did an awesome job!
Monday, April 27, 2009 WOD:
Overhead Squat 1-1-1-1-1-1-1
My Performance: 53-73-93-113-123/-123-133/-133
Pretty good for my first time!
My Performance: 53-73-93-113-123/-123-133/-133
Pretty good for my first time!
Friday, April 24, 2009
Friday, April 24, 2009 WOD:
Snatch 1-1-1-1-1-1-1
My Performance: 93lbs
That's pretty good considering last time we had a snatch max, the class ended up just doing 150 reps. I don't know what the numbers were last time, but Paul said I did pretty good. I think I could have done another 5 or 10 pounds, but it was a good stopping point for my first time.
My Performance: 93lbs
That's pretty good considering last time we had a snatch max, the class ended up just doing 150 reps. I don't know what the numbers were last time, but Paul said I did pretty good. I think I could have done another 5 or 10 pounds, but it was a good stopping point for my first time.
Wednesday, April 22, 2009 WOD:
30-20-10 for time of:
Hang Cleans
Pull Ups
Rx’d Weight for Men/135lbs and Women/95lbs
My Performance: 19:21 75 lbs
That is an insane Rx weight for women. Normally the Rx's are 65 lbs or 75 lbs. I'm not sure anyone at the gym could Rx this workout. It was very hard because the cleans are full squat cleans--weight starts on the ground.
Hang Cleans
Pull Ups
Rx’d Weight for Men/135lbs and Women/95lbs
My Performance: 19:21 75 lbs
That is an insane Rx weight for women. Normally the Rx's are 65 lbs or 75 lbs. I'm not sure anyone at the gym could Rx this workout. It was very hard because the cleans are full squat cleans--weight starts on the ground.
Friday, April 17, 2009
Friday, April 17, 2009 WOD:
As Many Rounds in 20 minutes of:
7 Cleans
10 Burpees
Rx’d Weight for Men/135lbs & Women/95lbs. Cleans are full squat cleans starting from the ground.
My Performance: 6 rounds; 65lbs
I was spent today. On a normal day, I could have Rx'd, but I wasn't feeling it today. I finished with my first round at just over 2 min--and I wanted to quit and go home. I've never wanted to quit so much in my life as today. I don't know what it is...why I have ZERO energy 24/7, why I feel like I haven't slept in weeks, why I always wake up feeling like I've been hit by a mack truck...
I hardly ever play with the kids anymore, I can't lose weight no matter how hard I try (or not eat). I'm sick of whatever rut I'm in. I wish I knew if it were some kind of medical thing or if it's all just in my head.
7 Cleans
10 Burpees
Rx’d Weight for Men/135lbs & Women/95lbs. Cleans are full squat cleans starting from the ground.
My Performance: 6 rounds; 65lbs
I was spent today. On a normal day, I could have Rx'd, but I wasn't feeling it today. I finished with my first round at just over 2 min--and I wanted to quit and go home. I've never wanted to quit so much in my life as today. I don't know what it is...why I have ZERO energy 24/7, why I feel like I haven't slept in weeks, why I always wake up feeling like I've been hit by a mack truck...
I hardly ever play with the kids anymore, I can't lose weight no matter how hard I try (or not eat). I'm sick of whatever rut I'm in. I wish I knew if it were some kind of medical thing or if it's all just in my head.
Wednesday, April 15, 2009 WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
AND/OR
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
You must start and end the workout with a 1 mile run. You may partition as necessary on the pull ups, push ups, and squats. If you have a weighted vest, wear it.
My Performance: Press: 53-63-68-73-75 PR!
Push Press: 65-75-95-90-95 (1 rep)
Push Jerk: 65-85-95-105 (3 reps)
I've never done the 1-3-5 workouts. I've only ever done one rep max. It's a lot harder adding reps. I thought I had the 105 lb Push Jerk, but on the 4th rep, the bar went too far in front and I dropped it. So, I also don't have any clue as to where I stand with the others.
About Murph: Can you believe that is actually a workout? It's insane! AND--you're supposed to wear a weighted vest! No thank you. Maybe later...
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
AND/OR
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
You must start and end the workout with a 1 mile run. You may partition as necessary on the pull ups, push ups, and squats. If you have a weighted vest, wear it.
My Performance: Press: 53-63-68-73-75 PR!
Push Press: 65-75-95-90-95 (1 rep)
Push Jerk: 65-85-95-105 (3 reps)
I've never done the 1-3-5 workouts. I've only ever done one rep max. It's a lot harder adding reps. I thought I had the 105 lb Push Jerk, but on the 4th rep, the bar went too far in front and I dropped it. So, I also don't have any clue as to where I stand with the others.
About Murph: Can you believe that is actually a workout? It's insane! AND--you're supposed to wear a weighted vest! No thank you. Maybe later...
Monday, April 13, 2009
Monday, April 13, 2009 WOD:
For Time:
Run 400 meters
30 Back Squats
Run 400 meters
20 Front Squats
Run 400 meters
10 Overhead Squats
Rx’d Weight for Men/95lbs & Women/65lbs
My Performance: 13:40 Rx'd
I had to keep up with the guys today. The "ladies class" on Mondays is starting to be the "men's class with a lady." I have a hard time running, but overall, I think I did pretty good today. The hardest part was the front squats. I was able to pump out the OHS's without putting the bar down and resting even though it was the last thing!
Run 400 meters
30 Back Squats
Run 400 meters
20 Front Squats
Run 400 meters
10 Overhead Squats
Rx’d Weight for Men/95lbs & Women/65lbs
My Performance: 13:40 Rx'd
I had to keep up with the guys today. The "ladies class" on Mondays is starting to be the "men's class with a lady." I have a hard time running, but overall, I think I did pretty good today. The hardest part was the front squats. I was able to pump out the OHS's without putting the bar down and resting even though it was the last thing!
Friday, April 10, 2009
For Time:
50 Wall Ball / 5 Rope Climbs
40 Wall Ball / 4 Rope Climbs
30 Wall Ball / 3 Rope Climbs
20 Wall Ball / 2 Rope Climb
10 Wall Ball / 1 Rope Climb
Rx’d Weight for Men/20lbs & Women/12lbs
My Performance: 21:15 Rx'd again!
Exciting day at the gym today! I Rx'd the workout alongside one of my favorite crossfitter's--Uncle Dan! I didn't know if I could rope climb, but Uncle Dan showed me some military secrets of rope climbing. I'm excited to see if I make "Top 5".
50 Wall Ball / 5 Rope Climbs
40 Wall Ball / 4 Rope Climbs
30 Wall Ball / 3 Rope Climbs
20 Wall Ball / 2 Rope Climb
10 Wall Ball / 1 Rope Climb
Rx’d Weight for Men/20lbs & Women/12lbs
My Performance: 21:15 Rx'd again!
Exciting day at the gym today! I Rx'd the workout alongside one of my favorite crossfitter's--Uncle Dan! I didn't know if I could rope climb, but Uncle Dan showed me some military secrets of rope climbing. I'm excited to see if I make "Top 5".
Friday, April 10, 2009 WOD:
Snatch
1-1-1-1-1-1-1
This was the workout we were supposed to do.
And this is the workout that we did:
Snatch to hip, Snatch to high pull, Full Snatch. Three movements equal one rep. 50 reps.
I had to do it with 55lbs. 150 movements with 55 lbs equals not as much fun as doing snatches--And I can't make the top five. Oh well, maybe next time.
1-1-1-1-1-1-1
This was the workout we were supposed to do.
And this is the workout that we did:
Snatch to hip, Snatch to high pull, Full Snatch. Three movements equal one rep. 50 reps.
I had to do it with 55lbs. 150 movements with 55 lbs equals not as much fun as doing snatches--And I can't make the top five. Oh well, maybe next time.
Monday, April 6, 2009
Monday, April 6, 2009 WOD:
Clean & Jerk
1-1-1-1-1-1-1
My Performance: 53-73-93-103-(108/)-108-113
I was really excited about this. I think I did really well. My clean from January was 105 lbs. I missed the first 108 lbs because I bent my arms on the jerk.
1-1-1-1-1-1-1
My Performance: 53-73-93-103-(108/)-108-113
I was really excited about this. I think I did really well. My clean from January was 105 lbs. I missed the first 108 lbs because I bent my arms on the jerk.
Friday, April 3, 2009 WOD:
Shoulder Press
1-1-1-1-1-1-1
My Performance: The book said 65 lbs, but I think I remember it being 70 lbs.
I think it went something like: 55-60-65-70-(75/)-(75/), but I could be wrong. We'll go with 65 lbs--that way I have a bigger PR next time!
1-1-1-1-1-1-1
My Performance: The book said 65 lbs, but I think I remember it being 70 lbs.
I think it went something like: 55-60-65-70-(75/)-(75/), but I could be wrong. We'll go with 65 lbs--that way I have a bigger PR next time!
Thursday, April 2, 2009
Wednesday, April 1, 2009 WOD:
April Fool's WOD:
“The Kirk”
3 Rounds for Time of:
8 Bench Press (M/185 & W/135)
8 Bent Over Dumbell Rows
8 Dumbell Flies
8 Dumbell Raises
8 Crunches
8 Bicep Curls
8 Behind the back Wrist Curls
Rx’d Weight on Dumbell Exercises is Men/45lbs & Women/30lbs
The REAL WOD:
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Rx's Weight for Hang Cleans is Men/135lbs & Women/90lbs
My Performance: 28:57 MOD
I don't like body weight workouts--because I CAN'T DO THEM. I had to do 4 ring dips and 4 pull ups to equal 1 mucsle up. Then I had to do them both 6 MORE TIMES. I did Hang Cleans with 83 lbs because this is the first time I've done Hang Cleans. They're pretty fun. I'm sure I could have pulled off 90 lbs but the first few were awkward until I got the rhythm of it.
It's frustrating b/c I'd have to be itty bitty with huge muscles to do this workout, whereas the men either need to be itty bitty OR have huge muscles to do it. The girls in the video are beastly. I don't want to look like that...although...I wouldn't mind the stomach!
Here's the video--see for yourself:
http://www.youtube.com/watch?v=iavq_y20thc
“The Kirk”
3 Rounds for Time of:
8 Bench Press (M/185 & W/135)
8 Bent Over Dumbell Rows
8 Dumbell Flies
8 Dumbell Raises
8 Crunches
8 Bicep Curls
8 Behind the back Wrist Curls
Rx’d Weight on Dumbell Exercises is Men/45lbs & Women/30lbs
The REAL WOD:
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Rx's Weight for Hang Cleans is Men/135lbs & Women/90lbs
My Performance: 28:57 MOD
I don't like body weight workouts--because I CAN'T DO THEM. I had to do 4 ring dips and 4 pull ups to equal 1 mucsle up. Then I had to do them both 6 MORE TIMES. I did Hang Cleans with 83 lbs because this is the first time I've done Hang Cleans. They're pretty fun. I'm sure I could have pulled off 90 lbs but the first few were awkward until I got the rhythm of it.
It's frustrating b/c I'd have to be itty bitty with huge muscles to do this workout, whereas the men either need to be itty bitty OR have huge muscles to do it. The girls in the video are beastly. I don't want to look like that...although...I wouldn't mind the stomach!
Here's the video--see for yourself:
http://www.youtube.com/watch?v=iavq_y20thc
Monday, March 30, 2009
Monday, March 30, 2009 WOD:
As Many Rounds in 20 Minutes of:
5 L-Pull Ups
10 Hand Stand Push Ups
15 Kettlebell Swings
Rx’d Weight for Kettlebell Swings is Men/24kg & Women/16kg
My Performance: 5 plus 6 HSPU's MOD
This workout is way to hard for me to do Rx'd. I did L-sits--hold for 10 sec. Still way harder than it should be. I did kipping HSPU's but Rx'd the KB weight. I didn't feel very fatigued like I normally do (so I didn't have to invoke my mental toughness) but I sweat ALOT. The kipping HSPU's were easier than the MOD HSPU's--I thought anyway.
5 L-Pull Ups
10 Hand Stand Push Ups
15 Kettlebell Swings
Rx’d Weight for Kettlebell Swings is Men/24kg & Women/16kg
My Performance: 5 plus 6 HSPU's MOD
This workout is way to hard for me to do Rx'd. I did L-sits--hold for 10 sec. Still way harder than it should be. I did kipping HSPU's but Rx'd the KB weight. I didn't feel very fatigued like I normally do (so I didn't have to invoke my mental toughness) but I sweat ALOT. The kipping HSPU's were easier than the MOD HSPU's--I thought anyway.
Friday, March 27, 2009
Friday, March 27, 2009 WOD:
As Many Rounds in 20 minutes of:
10 Thrusters
10 Pull Ups
Rx’d Weight for Men/95lbs & Women/65lbs
(thrusters are full squat)
My Performance: 6 rounds Rx'd
Deceitfully killer WOD. Need I say more? Even the guys had problems getting more that 5 rounds. Totally sucked and I sweat way too much.
10 Thrusters
10 Pull Ups
Rx’d Weight for Men/95lbs & Women/65lbs
(thrusters are full squat)
My Performance: 6 rounds Rx'd
Deceitfully killer WOD. Need I say more? Even the guys had problems getting more that 5 rounds. Totally sucked and I sweat way too much.
Wednesday, March 25, 2009
Wednesday, March 25, 2009 WOD:
Back Squat 1-1-1-1-1-1-1
You will only have 7 sets of 1 rep each.
My Performance: 125-135-145-155-175-185-200!!!
That's right! 200lbs! PR by 35lbs! I feel so pumped! I honestly didn't think I would do very well. I set my goal at 165 (same as last time) b/c of the plague that went around the gym and I'm still sore from Monday's WOD. I did better on my breathing today and used a lifting belt. I think both of those things together really helped.
You will only have 7 sets of 1 rep each.
My Performance: 125-135-145-155-175-185-200!!!
That's right! 200lbs! PR by 35lbs! I feel so pumped! I honestly didn't think I would do very well. I set my goal at 165 (same as last time) b/c of the plague that went around the gym and I'm still sore from Monday's WOD. I did better on my breathing today and used a lifting belt. I think both of those things together really helped.
Monday, March 23, 2009 WOD:
“Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
You must complete one exercise before moving on to the next.
My Performance: 21:59 MOD
I started off with regular kipping PU's, but only did 20 before I started with JPU's. I went back and forth between kipping PU's and JPU's. I lost count. I either did 35 or 40 kipping and the rest jumping. I did only knee push ups and finished off with a good push on the squats to finish before 22 minutes. This one was hard. Thanks to Uncle Dan for encouragement. He's my new pull up hero. Oh, and Sabrina made a picture post!
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
You must complete one exercise before moving on to the next.
My Performance: 21:59 MOD
I started off with regular kipping PU's, but only did 20 before I started with JPU's. I went back and forth between kipping PU's and JPU's. I lost count. I either did 35 or 40 kipping and the rest jumping. I did only knee push ups and finished off with a good push on the squats to finish before 22 minutes. This one was hard. Thanks to Uncle Dan for encouragement. He's my new pull up hero. Oh, and Sabrina made a picture post!
Friday, March 20, 2009
Friday, March 20, 2009 WOD:
Here's a picture of me doing a 24" box jump from Monday's workout.
21-15-9 for time of:
Overhead Squats
Pull-ups
Pull-ups
Rx’d Weight for Men/95lbs & Women/65lbs
My Performance: 10:39 Rx'd (again!!!)
It felt really good to Rx two workouts in a row! And I pushed really hard, tried not to take rests, and went from one to the other without stopping. This is my first time doing OHS's--I think I did pretty good--don't you?
Wednesday, March 18, 2009
Wednesday, March 18, 2009 WOD:
4 Rounds for time of:
5 Shoulder Press
10 Push Press
15 Push Jerk
Run 400 meters
Rx’d Weight for Men/75lbs & Women 55lbs)
My Performance: 21:57 Rx'd all the way baby!
This one was really hard. I feel like I pushed through it really well though. I let myself rest for more than 5 or 10 seconds at a time. And after that brutal beating was Paul's "get us ready for summer" stomach conditioning. I'm gonna be feeling this one for a while...
On a good note--I didn't wear my knee brace today!
5 Shoulder Press
10 Push Press
15 Push Jerk
Run 400 meters
Rx’d Weight for Men/75lbs & Women 55lbs)
My Performance: 21:57 Rx'd all the way baby!
This one was really hard. I feel like I pushed through it really well though. I let myself rest for more than 5 or 10 seconds at a time. And after that brutal beating was Paul's "get us ready for summer" stomach conditioning. I'm gonna be feeling this one for a while...
On a good note--I didn't wear my knee brace today!
Monday, March 16, 2009 WOD:
4 Rounds for Time of:
20 Dumbell Cleans (from the ground)
20 Push Ups
20 Box Jumps (24 inch box)
Rx’d weight on dumbell cleans for Men/40lbs & Women/20lbs
My Performance: 30:45 Rx'd only doing knee push-ups on the last two rounds because Paul made me.
This one kicked me big time. Everyone was having trouble though. I had to take breaks from the start. I couldn't do any of the reps without stopping. The box jumps ended up being the easiest for me to do...which was surprising to me!
20 Dumbell Cleans (from the ground)
20 Push Ups
20 Box Jumps (24 inch box)
Rx’d weight on dumbell cleans for Men/40lbs & Women/20lbs
My Performance: 30:45 Rx'd only doing knee push-ups on the last two rounds because Paul made me.
This one kicked me big time. Everyone was having trouble though. I had to take breaks from the start. I couldn't do any of the reps without stopping. The box jumps ended up being the easiest for me to do...which was surprising to me!
Friday, March 13, 2009 WOD:
4 Rounds for Time of:
Run 800 Meters
Rest 2 Minutes
Score is total time including rest
My Performance: 25:38
I was hoping for a run today, because I felt like there was no way that I could do a Met-Con workout. I didn't stop running, and even encouraged Sabrina to keep running. I can feel that even though I'm pretty much starting over after being sick for so long, I'm still getting better. Pukie knocked on my door today. Guess that's what I get for missing 2 weeks.
Run 800 Meters
Rest 2 Minutes
Score is total time including rest
My Performance: 25:38
I was hoping for a run today, because I felt like there was no way that I could do a Met-Con workout. I didn't stop running, and even encouraged Sabrina to keep running. I can feel that even though I'm pretty much starting over after being sick for so long, I'm still getting better. Pukie knocked on my door today. Guess that's what I get for missing 2 weeks.
Wednesday, March 4, 2009 WOD:
Shoulder Press
1-1-1-1-1-1-1…
One Rep Max
My Performance: Maxed out at 68 lbs.
63-65-(68/)-68-(73/)-(73/)-(73/)
I had a hard time today. I think I'm still recovering from being sick. Guess I'll take another day off and try again next week.
1-1-1-1-1-1-1…
One Rep Max
My Performance: Maxed out at 68 lbs.
63-65-(68/)-68-(73/)-(73/)-(73/)
I had a hard time today. I think I'm still recovering from being sick. Guess I'll take another day off and try again next week.
Monday, February 23, 2009
Monday, February 23, 2009 WOD:
“Elizabeth”
21-15-9 for time of:
Cleans & Ring Dips
Rx’d Weight for Men/135 & Women/95
My Performance:
Time: 13:37 with 65 lbs and MOD ring dips with box.
Almost met pukie again today...ugh I hate that. Other than that--it was a good workout. I still am not 100%, but hopefully I'll be there soon.
21-15-9 for time of:
Cleans & Ring Dips
Rx’d Weight for Men/135 & Women/95
My Performance:
Time: 13:37 with 65 lbs and MOD ring dips with box.
Almost met pukie again today...ugh I hate that. Other than that--it was a good workout. I still am not 100%, but hopefully I'll be there soon.
Friday, February 20, 2009 WOD:
“Brandon’s Bad Day”
3 Rounds for Time of:
15 Overhead Squats (95lbs)
15 L-Pull Ups
15 Split Jerks (95lbs)
15 Knees to Elbows
15 Hang Cleans (95lbs)
15 Back Extensions (w/25lbs)
My Performance:
Time: 27:54. This was one of the hardest workouts we've done. Had to MOD L-Pull ups with kipping PU's the first round and kipping first 5 PU's of the second round. Then moving to JPU's for the rest. Used 45 lb bar for squats, jerks, and cleans. Did the back extensions Rx'd!!! I finished the first round in 7 minutes, second at 15 min, and mad a goal to finish before 30 min. Then, in the same thought, said, "Wouldn't it be great if I could finish before 28 minutes?" I looked up after finishing cleans and the clock was 27:40. I got excited about the time and pumped out the last 15 back extensions...and voila. I met another goal! Or goal within a goal.
**First Hand Background Info on this WOD
(and yes, it is our Brandon that the WOD is named for):
Brandon’s Bad Day was filmed in May 2007 on a warm sunny day in Golden, Colorado during lunch as Brandon was finishing up the second day of working as a head trainer at a CrossFit Certification Seminar. The video appeared on the main site on August 3, 2007.
Click the link below to view the video, courtesy of CrossFit.com
http://media.crossfit.com/cf-video/CrossFit_BrandonsBadDay.wmv
3 Rounds for Time of:
15 Overhead Squats (95lbs)
15 L-Pull Ups
15 Split Jerks (95lbs)
15 Knees to Elbows
15 Hang Cleans (95lbs)
15 Back Extensions (w/25lbs)
My Performance:
Time: 27:54. This was one of the hardest workouts we've done. Had to MOD L-Pull ups with kipping PU's the first round and kipping first 5 PU's of the second round. Then moving to JPU's for the rest. Used 45 lb bar for squats, jerks, and cleans. Did the back extensions Rx'd!!! I finished the first round in 7 minutes, second at 15 min, and mad a goal to finish before 30 min. Then, in the same thought, said, "Wouldn't it be great if I could finish before 28 minutes?" I looked up after finishing cleans and the clock was 27:40. I got excited about the time and pumped out the last 15 back extensions...and voila. I met another goal! Or goal within a goal.
**First Hand Background Info on this WOD
(and yes, it is our Brandon that the WOD is named for):
Brandon’s Bad Day was filmed in May 2007 on a warm sunny day in Golden, Colorado during lunch as Brandon was finishing up the second day of working as a head trainer at a CrossFit Certification Seminar. The video appeared on the main site on August 3, 2007.
Click the link below to view the video, courtesy of CrossFit.com
http://media.crossfit.com/cf-video/CrossFit_BrandonsBadDay.wmv
Wednesday, February 18, 2009
Wednesday, February 18, 2009 WOD:
Back Squat
1-1-1-1-1-1-1….
Work to your one rep max on the back squat
My Performance: 85-125-135-(145\)-145-155-165 (175\-175)
Worked out witht the 3:00 pm class today. I was sick for Friday and Monday, and had a RS thing at the church today. So I made some new friends. Tried 175 lbs. twice. Did it on the second try (I think). Paul was spotting and I'm not sure if he helped or not. I never got him to say if it counted or not. Still hurts my wrists more than anything else...why's that??? Do I have carpal tunnel? I LOVE LIFTING!!!
1-1-1-1-1-1-1….
Work to your one rep max on the back squat
My Performance: 85-125-135-(145\)-145-155-165 (175\-175)
Worked out witht the 3:00 pm class today. I was sick for Friday and Monday, and had a RS thing at the church today. So I made some new friends. Tried 175 lbs. twice. Did it on the second try (I think). Paul was spotting and I'm not sure if he helped or not. I never got him to say if it counted or not. Still hurts my wrists more than anything else...why's that??? Do I have carpal tunnel? I LOVE LIFTING!!!
Wednesday, February 11, 2009
Wednesday, February 11, 2009 WOD:
Split Jerk 1-1-1-1-1-1-1…
Work to your one rep max
My Performance: Maxed out at 100lbs.
I think I could have done 105lbs, or even 110lbs, but Paul put 115lbs on the bar for our last rep. (I couldn't quite make it and I almost dropped the bar on my head.) So I wasn't able to scale down to see if I could have done a lighter load. I also was starting to get sick with a cold and was sore from Monday's killer beating. I think Bobbi has it in for me. (there's a horrible picture posted of me too from that workout--thanks B.) I'm looking forward to getting stronger and breaking PR's.
Congrats to my sister Maria for smoking Monday's workout...(I heard there were) kudo's from Paul and the rest of the CCF gang!
Work to your one rep max
My Performance: Maxed out at 100lbs.
I think I could have done 105lbs, or even 110lbs, but Paul put 115lbs on the bar for our last rep. (I couldn't quite make it and I almost dropped the bar on my head.) So I wasn't able to scale down to see if I could have done a lighter load. I also was starting to get sick with a cold and was sore from Monday's killer beating. I think Bobbi has it in for me. (there's a horrible picture posted of me too from that workout--thanks B.) I'm looking forward to getting stronger and breaking PR's.
Congrats to my sister Maria for smoking Monday's workout...(I heard there were) kudo's from Paul and the rest of the CCF gang!
Monday, February 9, 2009
Monday, February 9, 2009 WOD:
Run 800 meters/10 Thrusters/2 Burpee Pull-ups
Run 400 meters/8 Thrusters/4 Burpee Pull-ups
Run 200 meters/6 Thrusters/6 Burpee Pull-ups
Run 400 meters/4 Thrusters/8 Burpee Pull-ups
Run 800 meters/2 Thrusters/10 Burpee Pull-ups
Rx’d Weight for Men/115 lbs, Women/75 lbs
My Performance:
Time: 34:06, Rx'd weight, Rx'd burpee PU's until last 2 rounds with MOD JPU's.
Running sucks. I'm having a hard time learning to like it...my throat gets parched and I'm so against throwing up that I'd rather go without. I'm getting better, but on the last 800 meters I was kind of pretending to run. I wasn't walking, but I was so slow that a walker could have passed me. I wish that I could have pushed through and not modified the pull-ups. My body is close to being burnt out. If there are too many more workouts like today, I might have to take a week off.
Run 400 meters/8 Thrusters/4 Burpee Pull-ups
Run 200 meters/6 Thrusters/6 Burpee Pull-ups
Run 400 meters/4 Thrusters/8 Burpee Pull-ups
Run 800 meters/2 Thrusters/10 Burpee Pull-ups
Rx’d Weight for Men/115 lbs, Women/75 lbs
My Performance:
Time: 34:06, Rx'd weight, Rx'd burpee PU's until last 2 rounds with MOD JPU's.
Running sucks. I'm having a hard time learning to like it...my throat gets parched and I'm so against throwing up that I'd rather go without. I'm getting better, but on the last 800 meters I was kind of pretending to run. I wasn't walking, but I was so slow that a walker could have passed me. I wish that I could have pushed through and not modified the pull-ups. My body is close to being burnt out. If there are too many more workouts like today, I might have to take a week off.
Friday, February 6, 2009
Friday, February 6, 2009 WOD:
7 Rounds for Time of:
10 Front Squats
10 Knees to Elbows
10 Back Extensions
Rx’d Weight for Men/135lbs & Women/95lbs on the front squats
My Performace:
Time: 12:48, 65lbs on front squats
I was so stinking SORE for this workout (in places I didn't know you could be sore in!) I wasn't able to do knees to elbows well at all. I smoked the back extensions, and did pretty good with the squats but really struggled with the last two rounds of squats. Stomach stregnth...yet another thing to work on. I'm officially starting today with eating healthier. I didn't start sooner b/c I didn't have any healthy food, and I had no time to go shopping.
10 Front Squats
10 Knees to Elbows
10 Back Extensions
Rx’d Weight for Men/135lbs & Women/95lbs on the front squats
My Performace:
Time: 12:48, 65lbs on front squats
I was so stinking SORE for this workout (in places I didn't know you could be sore in!) I wasn't able to do knees to elbows well at all. I smoked the back extensions, and did pretty good with the squats but really struggled with the last two rounds of squats. Stomach stregnth...yet another thing to work on. I'm officially starting today with eating healthier. I didn't start sooner b/c I didn't have any healthy food, and I had no time to go shopping.
Wednesday, February 4, 2009
Wednesday, February 4, 2009 WOD:
“Cindy”
As Many Rounds As Possible in 20 Minutes of:
5 Pull ups
10 Push ups
15 Squats
My Performance: 12 rounds plus 2 PU's
Rx'd first 5 rounds, then MOD Push ups on knees for the rest.
My arms feel like they weigh 100 lbs. I can barely lift them. I was excited to do this workout--a break from lifting that didn't involve running!
As Many Rounds As Possible in 20 Minutes of:
5 Pull ups
10 Push ups
15 Squats
My Performance: 12 rounds plus 2 PU's
Rx'd first 5 rounds, then MOD Push ups on knees for the rest.
My arms feel like they weigh 100 lbs. I can barely lift them. I was excited to do this workout--a break from lifting that didn't involve running!
Friday, January 30, 2009
Friday, January 30, 2009 WOD:
Run 800 meters
40 Burpees
Run 400 meters
30 Burpees
Run 400 meters
20 Burpees
Run 800 meters
10 Burpees
My Performance:
Time: 28:46?, MOD burpees on knees
My burpees need to improve--big time. My endurance is coming along s-l-o-w-l-y, but it's coming. I didn't walk at all! (that's a BIG deal for me b/c I've never been good with endurace.) I started getting cramps on the last 800 meter run.
Next time we have burpees, my goal is to Rx (or not use my knees on) at least half of them (GREAT JOB SARAH and BETH). My shoulders are tight--not sore--but they feel really...weak almost. I'm not sure how to describe it. Maybe fatigued is a better word. Anyway, Sabrina came today and did really well for such a hard workout. It really stinks to bring a friend when we do one of the hardest workouts. But I think she enjoyed it anyway. She said she was still on for next Wed.
Only 5 PU's in a row today. The burpees smoked my arms.
40 Burpees
Run 400 meters
30 Burpees
Run 400 meters
20 Burpees
Run 800 meters
10 Burpees
My Performance:
Time: 28:46?, MOD burpees on knees
My burpees need to improve--big time. My endurance is coming along s-l-o-w-l-y, but it's coming. I didn't walk at all! (that's a BIG deal for me b/c I've never been good with endurace.) I started getting cramps on the last 800 meter run.
Next time we have burpees, my goal is to Rx (or not use my knees on) at least half of them (GREAT JOB SARAH and BETH). My shoulders are tight--not sore--but they feel really...weak almost. I'm not sure how to describe it. Maybe fatigued is a better word. Anyway, Sabrina came today and did really well for such a hard workout. It really stinks to bring a friend when we do one of the hardest workouts. But I think she enjoyed it anyway. She said she was still on for next Wed.
Only 5 PU's in a row today. The burpees smoked my arms.
Wednesday, January 28, 2009
Wednesday, January 28, 2009 WOD:
Crazy “Grace”
For Time:
30 Reps of:
Ground to Overhead to Ground (with a full squat)
Men Rx’d Weight 155lbs/Women Rx’d Weight 100lbs
My Performance:
Time: 6:24, 65lbs
I wish my endurance was better. I feel like such a wimp sometimes. I made 7 in a row before I stopped. I was hoping to do at least 10, and maybe 15 before my first break, but 'twas not so. I was really sore in my triceps and shoulders from Monday...I think that may have affected me. I got to 15 and I honestly didn't think I could finish 30 with this weight. I just took it 5 at a time for 15 and 20, and I took it 1 at a time from 25 to 30. I was the last one done...but I finished. The title of the CCF post is "everything you've got" and it truly took everything I had to finish. I haven't sweat that hard in a long time.
Update on my pullups: I've been practicing PU's afterwards, and I have gone from not being able to do a single one (without some sort of assistance)--to--I did 8 in a row today! As soon as I can make 25, I'll start working on HSPU's.
For Time:
30 Reps of:
Ground to Overhead to Ground (with a full squat)
Men Rx’d Weight 155lbs/Women Rx’d Weight 100lbs
My Performance:
Time: 6:24, 65lbs
I wish my endurance was better. I feel like such a wimp sometimes. I made 7 in a row before I stopped. I was hoping to do at least 10, and maybe 15 before my first break, but 'twas not so. I was really sore in my triceps and shoulders from Monday...I think that may have affected me. I got to 15 and I honestly didn't think I could finish 30 with this weight. I just took it 5 at a time for 15 and 20, and I took it 1 at a time from 25 to 30. I was the last one done...but I finished. The title of the CCF post is "everything you've got" and it truly took everything I had to finish. I haven't sweat that hard in a long time.
Update on my pullups: I've been practicing PU's afterwards, and I have gone from not being able to do a single one (without some sort of assistance)--to--I did 8 in a row today! As soon as I can make 25, I'll start working on HSPU's.
Monday, January 26, 2009
Monday, January 26, 2009 WOD:
5 Rounds for Time:
5 Push Jerks/10 Front Squats
5 Push Jerks/10 Back Squats
Men Rx’d Weight 135lbs/Women Rx’d Weight 95lbs
My Performance:
Time: 16:59 with 65lbs.
Kicked me big time, and I got a HUGE bruise on my back when I went to switch from push jerks to back squats. I was tired and let the bar land on whatever bone is at the nape of my neck leaving a nasty, tender bruise. I made a goal on my last round to finish before 17 min (the time then was about 15 and some change) and I when I started back squats, I had 15 sec in order to make my goal. I sucked it up, and made it through with a second to spare!
5 Push Jerks/10 Front Squats
5 Push Jerks/10 Back Squats
Men Rx’d Weight 135lbs/Women Rx’d Weight 95lbs
My Performance:
Time: 16:59 with 65lbs.
Kicked me big time, and I got a HUGE bruise on my back when I went to switch from push jerks to back squats. I was tired and let the bar land on whatever bone is at the nape of my neck leaving a nasty, tender bruise. I made a goal on my last round to finish before 17 min (the time then was about 15 and some change) and I when I started back squats, I had 15 sec in order to make my goal. I sucked it up, and made it through with a second to spare!
Friday, January 23, 2009
Friday, January 23, 2009 WOD:
21-18-15-12-9-6-3 Jumping Squats (w/45lb bar)
3-6-9-12-15-18-21 Hand Stand Push ups
Start with 21 Jumping Squats/3 Hand Stand Push Ups and end with 3 Jumping Squats/21 Hand Stand Push ups
My Performance:
Time: 8:06
Rx'd with 45 lb bar, MOD HSPU's with 3 abmats.
Next time I need to work on jumping a little higher (instead on just barely getting my feet off the ground to maybe jumping at least 3 inches or so off the ground) and trying HSPU's with only 2 abmats.
3-6-9-12-15-18-21 Hand Stand Push ups
Start with 21 Jumping Squats/3 Hand Stand Push Ups and end with 3 Jumping Squats/21 Hand Stand Push ups
My Performance:
Time: 8:06
Rx'd with 45 lb bar, MOD HSPU's with 3 abmats.
Next time I need to work on jumping a little higher (instead on just barely getting my feet off the ground to maybe jumping at least 3 inches or so off the ground) and trying HSPU's with only 2 abmats.
Thursday, January 22, 2009
Wednesday, January 21, 2009 WOD:
Clean 1-1-1-1-1-1-1
My Performace:
Maxed out at 105 lbs.
Tried to clean 115 lbs from 105 lbs instead of going to 110 lbs. Gave out on the 115 lbs, so when I tried the 110 lbs, I was nervous and spent. Made Top 5--tied for 4th. I've decided that I like lifting days.
My Performace:
Maxed out at 105 lbs.
Tried to clean 115 lbs from 105 lbs instead of going to 110 lbs. Gave out on the 115 lbs, so when I tried the 110 lbs, I was nervous and spent. Made Top 5--tied for 4th. I've decided that I like lifting days.
Monday, January 19, 2009 WOD:
“Helen”
3 Rounds for time:
400 meter Run
21 Kettle Bell Swings
12 Pull-ups
Men Rx’d Weight 24kg/ Women Rx’d Weight 16kg
My Performance:
Time: 12:48
Rx'd KB swings with Jumping PU's
Felt really good about my time. Hopefully I'll be able to do the Rx. I noticed my first run didn't wind hardly at all, was able to push through my second run, and the third is the only one I struggled with and really had to mentally strong and push through to the end. Didn't break the reps with the KB swings at all. Only paused with the JPU's on 3rd round!
3 Rounds for time:
400 meter Run
21 Kettle Bell Swings
12 Pull-ups
Men Rx’d Weight 24kg/ Women Rx’d Weight 16kg
My Performance:
Time: 12:48
Rx'd KB swings with Jumping PU's
Felt really good about my time. Hopefully I'll be able to do the Rx. I noticed my first run didn't wind hardly at all, was able to push through my second run, and the third is the only one I struggled with and really had to mentally strong and push through to the end. Didn't break the reps with the KB swings at all. Only paused with the JPU's on 3rd round!
Friday, January 16, 2009 WOD:
"CrossFit Total"
In this order:
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
My Performance:
Total: 355
Back Squat: 115 lbs
Shoulder Press: 85 lbs
Deadlift: 155 lbs
Felt like I could have done more weight on the Squat and Deadlift. Maxed out on Shoulder Press. Gotta remember to keep my knees locked.
In this order:
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
My Performance:
Total: 355
Back Squat: 115 lbs
Shoulder Press: 85 lbs
Deadlift: 155 lbs
Felt like I could have done more weight on the Squat and Deadlift. Maxed out on Shoulder Press. Gotta remember to keep my knees locked.
Wednesday, January 14, 2009 WOD:
"Diane"
21-15-9
Deadlift (Men 225lbs/Women 155lbs)
Hand Stand Push Ups
My Performance:
Time: 4:34
Deadlift 95lbs
HSPU's not quite halfway down (about 3 abmats)
I finished, and thought I'd done something wrong because it didn't take very long. (I was geared up for at least a 10 min workout). In my dazed confusion, Paul asked me if I'd done all 3 rounds of 9. I said no and went back to the bar (totally serious) for more dead lifts...he laughs and said, "I was just joking!" I think I could have handled more weight for the deadlifts.
21-15-9
Deadlift (Men 225lbs/Women 155lbs)
Hand Stand Push Ups
My Performance:
Time: 4:34
Deadlift 95lbs
HSPU's not quite halfway down (about 3 abmats)
I finished, and thought I'd done something wrong because it didn't take very long. (I was geared up for at least a 10 min workout). In my dazed confusion, Paul asked me if I'd done all 3 rounds of 9. I said no and went back to the bar (totally serious) for more dead lifts...he laughs and said, "I was just joking!" I think I could have handled more weight for the deadlifts.
Monday, January 12, 2009 WOD:
3 Rounds for time:
33 Kettle Bell Swings (Men 24kg/Women 16kg)
33 Wall Ball Shots (Men 20lb/Women 12lb)
33 Kettle Bell Swings (Men 24kg/Women 16kg)
33 Wall Ball Shots (Men 20lb/Women 12lb)
My Performance:
Rx'd with time of 14:56.
First completed Rx workout! Kicked my butt, but felt great because I made Top 5...YAY!! I accomplished my first goal! Came in at number 4 for the women.
Friday, January 9, 2009 WOD:
Snatch
5-4-3-2-1
My Performance:
Practice Fundamentals of snatch with 35lb bar
*Had to leave early to meet the bus.
5-4-3-2-1
My Performance:
Practice Fundamentals of snatch with 35lb bar
*Had to leave early to meet the bus.
Wednesday, January 7, 2009 WOD:
For Time:
4 Rounds of:
Run 800 meters/Rest 1 minute
Run 400 meters/Rest 2 minutes
Score is total time including rest
My Performance:
Time: 8:48
Completed 1 round + 1 800 meter run
*Had to leave early to meet the bus.
4 Rounds of:
Run 800 meters/Rest 1 minute
Run 400 meters/Rest 2 minutes
Score is total time including rest
My Performance:
Time: 8:48
Completed 1 round + 1 800 meter run
*Had to leave early to meet the bus.
Monday, January 5th 2009 WOD:
For Time:
(Rx'd Women 55lbs)
40 Sumo Deadlift High Pulls
40 Push Presses
Run 400 meters
30 Sumo Deadlift High Pulls
30 Push Presses
Run 400 meters
20 Sumo Deadlift High Pulls
20 Push Presses
Run 400 meters
10 Sumo Deadlift High Pulls
10 Push Presses
Run 400 meters
My Performance
Time:???
(35 lbs)
40 Sumo Deadlift High Pulls
40 Push Presses
Run 400 meters
30 Sumo Deadlift High Pulls
30 Push Presses
Run 400 meters
*Had to leave early to meet the bus.
(Rx'd Women 55lbs)
40 Sumo Deadlift High Pulls
40 Push Presses
Run 400 meters
30 Sumo Deadlift High Pulls
30 Push Presses
Run 400 meters
20 Sumo Deadlift High Pulls
20 Push Presses
Run 400 meters
10 Sumo Deadlift High Pulls
10 Push Presses
Run 400 meters
My Performance
Time:???
(35 lbs)
40 Sumo Deadlift High Pulls
40 Push Presses
Run 400 meters
30 Sumo Deadlift High Pulls
30 Push Presses
Run 400 meters
*Had to leave early to meet the bus.
A New Hobby, A New Me
A very good friend of mine invited me to this "garage gym" of sorts for a one week free trial. She warned me that this gym was not your normal gym or workout. When we walked in, my first impression was, "People pay money for this?" Then I noticed someone wearing a shirt that had the Crossfit logo on the front, and on the back it said: "Your workout is our warm-up." I didn't really know what that meant--until I did the warm-up! I really enjoyed not only my first workout, but the people there as well. Everyone is very supportive and kind. I fell in love with Crossfit even though I puked my first day. (They say that if you don't puke your first day, you didn't try hard enough.)
In short, I believe Crossfitting will be a part of my life from now on. I love it. It's fun and addictive, athletic and competative. So maybe the title should be "A New Lifestyle, A New Me."
*Special note--this blog is for my benefit so I can keep up with the workouts, my progress, and PR's. (Personal Records) That doesn't mean that this blog isn't open for comments. Everyone loves comments!
In short, I believe Crossfitting will be a part of my life from now on. I love it. It's fun and addictive, athletic and competative. So maybe the title should be "A New Lifestyle, A New Me."
*Special note--this blog is for my benefit so I can keep up with the workouts, my progress, and PR's. (Personal Records) That doesn't mean that this blog isn't open for comments. Everyone loves comments!
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