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.
Friday, January 30, 2009
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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