“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.
Monday, February 23, 2009
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!
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