Sunday, January 31, 2010

01-31-10 Sunday Week 52

Training Log
4 minutes of Cindy.
Rest 2 minutes.
Run 1 mile.
Rest 2 minutes.
Complete 21 Deadlifts (w:155 m:225)
Rest 2 minutes.
4 mins of Cindy.

1st go at Cindy -- 4 rounds +5 pullups + 5 pushups
Mile+ DLs - rest: 8:49
2nd go at Cindy -- 3 rounds +5 pullups + 5 pushups

Tired. Sore. Slow. Wah. Mile run used to consistently be sub-7 minutes. Now it's around 8. Yikes. I have some make-up work to do.

Friday, January 29, 2010

01-29-10 Friday Week 52

Photo evidence of heavy-weight goes ass-to-grass....

Training Log
12 noon

5 rounds for time:
3 Overhead Squats 125 lbs
6 Front Squats 125 lbs
9 Back Squats 125 lbs
12 Situps

* Goal is to use bodyweight however, you are only as strong as your weakest lift. Complete all movements with the same weight. NO RACK allowed.

Time -- 32:58

Went in to workout with the noon class today. Love that noon class and I had good company with Jonathan, Matt H., Harrie, Martin and Hannah. Great coaching by Christin!! I was not feeling very strong for some reason and actually kinda shaky. I had intended to use 135 lbs (it's what I usually use for bw stuff even though I actually have no idea exactly how much I weigh...) but went with 125 instead.
I was walking funny as soon as I was finished. Now I need a nap. Thanks to the noon crew for cheering on the last man standing in that wod - slowest time on the board today LOL!! I'll take it, I'm just glad I finished alive!!

Wednesday, January 27, 2010

01-27-10 Wednesday Week 52

Oh. Im. Gee. It's 3 hours post wod and I am still messed up. Thanks to Matt H. for keeping an eye on the 6:30 crew so I could workout with them.

Training Log
4 rounds for time:
100 ft Bear crawl holding 30 lb Dumbbells
10 Step Ups to 20" box (alternating legs) holding 30 lb DBs
10 Push Press 30 lb DBs
10 Single-Arm Dumbbell Swings R 30 lbs
10 Single-Arm Dumbbell Swings L 30 lbs

Time -- 18:48

Rx for this was 25's for women. I used 30's because Katt and Brooke did. I kinda wish I had done 25's ... I think it would have been much harder on the lungs because muscle fatigue/failure wouldn't have slowed me down as much. Oh well, faster next time. I am seriously still sick to my stomach.

Monday, January 25, 2010

01-25-10 Moday Week 52

Holy crap it's week 52. I can't believe it's been a year since I started training for last year's regionals. But it's about that time again. It just seem like the year has flown by.

Training Log
Front Squat 3x3
155 x 3
165 x 1
160 x 2


7 rounds for time:
7 pullups
7 Single-arm Dumbbell Overhead Lunge Steps R-arm 35 lbs
7 Single-arm Dumbbell Overhead Lunge Steps L-arm 35 lbs
7 5-Meter Sprints

Time -- 10:42

No PR's on the front squats today. I am going to blame it on the DOMS. Holy crap am I sore from getting back into the swing of things. It's always worse in my head than it is in actuality, though, and I am just SO glad to be back to working out, sore and all.

Sunday, January 24, 2010

01-24-10 Sunday Week 51

Eric and I sharing the ring tower for today's workout.

I've been wanting to try out "true pushups" which are sometimes posted on CrossFit Football. True Push Ups are done with both hands and feet balancing on parallettes, make sure you get your chest below parallel." There were 6 of us working out and we don't have that many parallettes so we decided to do true ring pushups. Feet on parallettes, hands on rings. WELL... there were ring dips, too, and the set of rings I picked have clasps that slip so there knots in the rings. Hence the above picture wherein I use the giant dip-bar parallettes to put my feet on... Eric did his ring dips on the high rings... well, you get the idea.

Training Log
For time:
25 Pullups (I did chest to bar.)
20 Squat Cleans 105 lbs
25 True Ring Pushups
20 Overhead Squats 105 lbs
25 Ring Dips
20 Box Jumps 30"

Time -- 24:12
Eric -- 12:53 (subbed 250 lb deadlifts for cleans and OHS.)
Jonathan -- 24:48 (115lb cleans & OHS)
Phil -- 26:39 (115lb cleans & OHS)
Spencer -- 32:21 (bar dips)
Joe C. -- 30:45 (115lb SDHP for cleans, 115lb OHS, parallette true pushups, ring dip negatives, 24" box)

That was a good time. SOOOO glad to be back in the gym. I am really glad I ended up taking more time off than I had planned. I had a lot of time to focus on flexibility and everything feels a little easier somehow.

Friday, January 22, 2010

Friday 01-22-10 Week 51

Training Log
Shoulder Press 3x5
75 x 5
95 x 5
100 x 3

then ...

15 Min AMRAP:
15 Mountain Climbers (R+L=1 rep)
12 Situps
9 Sumo Deadlift High Pull 55 lbs

Total -- 12 rounds + 12 situps

Feeling pretty good. Time for bed since I gotta get up and go back to the gym in 7 hours.

Wednesday, January 20, 2010

1-20-10 Wednesday Week 51

Airborne barbell.

Back in action tonight. I have only worked out twice since Sunday, Dec 20. That makes 2 workouts in a month. Took some time off to try to heal up persistent injuries and then caught some nasty upper respiratory flu. Still not 100% but I can't stand it any longer. Did the CFED wod with the 6:30PM crew. Love my afternoon crews... such a fun group and the gym was slammin' tonight.

Training Log
Deadlift 3x3
185 x 3
205 x 3
240 x 3

then ...

3 rounds for time:
10 Clean & Jerk 95 lbs
50 Double Unders

Time -- 7:29

I ran out of time with the DL ... meant for 240 to be my first work set but we were already running late and I had to wrap it up. I am kind of glad, though. I am trying to retrain and rehab my hamstring and it was better to go a little lighter. I think my 3RM was previously 255... not sure. Coulda gone faster on the metcon, too, but am so gassed after taking a month off and lungs still having junk in them. Just feel so wonderful having worked out again. Thank goodness I am back in the game, even if it is limited capacity for a bit.

Thursday, January 7, 2010

1-7-10 Thursday Week 49

First workout back after almost 3 weeks of NO CrossFit wods. I've still been doing martial arts and yoga, though. Still not 100% healed but making progress. Thanks, Aimee and Shu for making me do it.

Training Log
Shoulder Press
115f No PR, but I'll take it.


On the minute every minute perform 3 Burpees then max rep thrusters w/65 lbs.
The goal is to complete 50 total thrusters.

Time -- 4:51

Wod was supposed to be 5 burpees on the minute with the goal being 100 thrusters. I didn't feel it would be wise for that to be my first workout back. I don't want to undo the progress I've made. Curious to see how I'll feel after DOMS sets in. I certainly got an immediate and severe Fran cough.