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.

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.

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!

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.

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.

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!

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.