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September 19, 2011

CrossFit WOD

SWOD
Deadlift at 90% max effort
70% x 3 reps, 80% x 3 reps, 90% x 3 reps + max reps

WOD
21, 15, 9
Pull-ups
Push-ups
Squats

My Deadlift PR is 225 pounds.  90% of 225= 202.5.  70% of 205= 143.5, 80% of 205= 164, 90% of 205= 184.5.  I lifted 3 x 145, 3 x 165 and 10 x 185.

WOD time: 6:13 Rx

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August 31, 2011

CrossFit WOD

Max Effort: Bench Press 3×5

3 Rounds for time:

50 Situps
10m Weighted Lunges (in the gravel)

Bench Press 3×5: 65, 75, 85, 90, 95, 100×2.  I was able to 3-rep my previous max of 95, so I went for more and was able to knock out 2 reps at 100 pounds, woot!

The WOD was a little tougher than I expected because my core was still feeling fatigued from the leg levers yesterday.  I was still able to do them all unbroken, just a little slower each round.  I used a 35# kettlebell for my lunges.

Time: 6:35

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August 23, 2011

CrossFit WOD

Max Effort: Bench Press 5×5

4 Rounds for time

12 Deadlifts (185/135)
12 Kettlebell Swings (53/35)
6 Hand Stand Pushups

5×5 Bench Press: 45, 65, 75, 80, 85.  My max is either 90 or 95, so I should be getting a new PR soon!

Today was a good day for some over-achieving!  I was feeling good during the warm-up and bench press, so I upped the deadlift to 155 pounds and swung the 40 pound kettlebell.  The heavier weight made the hand stand pushups more difficult because of the added stress on my core.  But, I pushed through it and still finished pretty strong.  I don’t really have anything to compare my time to as there were no weights or Rxs listed on the board, only times.  I know there had to be athletes who were able to do the workout as Rx and I know of at least one in an earlier class who over-achieved as well.  Oh well, I should only be competing against myself, anyways.

Time: 11:40 Rx+

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August 17, 2011

CrossFit WOD

Max Effort: Squat Clean 5×1

21-15-9

Burpees
Sumo Deadlift High-Pull (95/65)
Box Jumps (30/24)

Last week, I 3-repped my previous squat clean max of 115 pounds.  I was excited as to what today may hold after my back squat PR on Monday.  I quickly worked my way up from 65-95-105-115 pounds.  I put on 5 more, knowing that would be my new PR.  120 pounds.  1st attempt…no problem.  It actually seemed easier than I expected it to.  OK, so how high can I go?  5 more pounds added.  125 pounds…got it!  I wasn’t as easy but if felt like I had more in me.  5 more pounds added.  130 pounds…not so much.  Howard said I got it up high enough, just didn’t drop under it.  So I tried a few more times.  Both Brannon and Howard said I had it, just had to commit to dropping under the bar.  Unfortunately, my brain got in the way and I started to get scared of dropping under that much weight.  Oh well…I remember when I had that problem with 115 pounds and I obviously got past it, so I’ll get past this one, just not today.  I am very happy with my 10 pound PR today!

As for the WOD, the numbers on the board were deceiving.  The average time was around 11 minutes, but Howard said it should be an 8 minute WOD.  Brannon put a 15 minute cap on it saying that everyone should finish in 10 minutes or less.   Fortunately, I was able to fix yesterday’s food/supplement issues and I was ready to go.  It didn’t sound like a lot of leg work, but after yesterdays wallballs and running and the squat cleans…my legs started revolting in the 15s.  I pushed through it as much as I could.  Howard hit it right on the head.

Time: 8:06 Rx

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August 15, 2011

CrossFit WOD

Max Effort: Back Squat 5×1

21-15-9

Mountain Climbers (L&R=1)
Kettlebell Swings (53/35)
Pullups

Back to life, back to reality…What a great weekend at the LifeAsRx Tour in Dallas.  We had a blast.  To top it off, I got a new back squat PR this morning!  190 pounds, PR by 10 pounds.

While warming up with a few kettlebell swings, I noticed my upper left arm was really tight and I started to worry a little bit.  During the WOD, I could feel it pulling with each swing, so I slowed down a little bit to make sure I didn’t hurt myself.  I was still able to do all the swings unbroken, but I’m going to have to take it easy the next few days, just to make sure.  Pullups have been giving me issues lately, I’m not sure if it’s my hands/grip, or what.  My callouses make my hands hurt on the smaller bars, but the new rig is too big and I struggle to hold on.  I should have done my pullups outside, that bar seems to be just right for me, but it’s just so dang hot out there.  It didn’t help that 2 pullups in to my round of 9, I get a big piece of dust or chalk in my eye and I can’t see.  I had to drop off the bar and try to use my shirt to wipe my eye because my hands are all chalky.  That added a good 10-15 seconds to my time.  Oh well, not every day can be a good day at the gym.

Time: 7:26 Rx

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August 11, 2011

CrossFit WOD

Max Effort: Press 5×1

100 Double Unders for time (5 minute limit)

5 minute AMRAP

5 Ring Dips
8 Box Jumps (24/20)

I wasn’t sure I was going to workout today, but after seeing 3 WODs in 1 day, who could resist?  I surprised myself with a 10# PR on press.  I was able to push through and get 90 pounds up over my head.  I attempted 95#s, but let’s just stick with being happy about 90#s.

WOD #2: 100 DUs.  The bad thing about double unders is your are either on or off.  I got lucky today.  I finished in 1:19, which just happened to be a few seconds faster than Jeff, but who’s keeping track :-P

WOD #3: AMRAP.  I hate ring dips…but I’m getting better at them.  And Brannon upped the Box Jumps from 24/20 to 30/24.  I modified the ring dips with the tops of my toes on the ground during the actual dip, my feet came off the ground when locking out my arms.  I got 6 rounds.

Tomorrow is definitely a day off since we’ll be heading to Dallas for LifeAsRX.  Excited and nervous…all at the same time.

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August 09, 2011

CrossFit WOD

Max Effort: Squat Clean 5×3

For Time:

12 Hand Stand Push Ups (HSPU)
2 Power Cleans (135/95)
10 HSPU
4 Power Cleans
8 HSPU
6 Power Cleans
6 HSPU
8 Power Cleans
4 HSPU
10 Power Cleans
2 HSPU
12 Power Cleans

After yesterday’s heavy deadlifts, I didn’t know if more heavy lifting was a good idea.  My back doesn’t hurt, but I can definitely feel those deadlifts.  Last Monday, we found our Squat Clean 5-rep max.  I was able to get 5 reps at 105 pounds.  Today I was able to 3-rep 115 pounds, my previous 1-rep max.  My form could have been a little better, but my fatigued core was starting to give in and I wanted to save it for the WOD.  I can’t wait to see what my new Squat Clean PR will be next week :-) .

OMG, 42 hand stand push ups!  I seriously didn’t think I was going to be able to make it through this WOD as Rx.  I didn’t think my arms could handle that many HSPUs.  I need to give myself some more credit!  I was the only athlete attempting Rx HSPUs in our class and selfishly, I am so glad!  By the time people started finishing, I was still on my 3rd or 4th round (of 6).  My CrossFit Texas family supported me, cheered me on and encouraged me to not give up and to finish strong.  That is why I am proud to be a part of this community.  They are awesome!  Love in a box!

Time: 14:24 Rx

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August 05, 2011

CrossFit WOD

Max Effort: Back Squat 5×3

Team WOD

3 rounds for time

25m Weighted Lunges (25/10)
25 Pull Ups
25 Ring Push Ups
50 Sit Ups

ME: Last Thursday, I was able to 5-rep 155 pounds.  My goal today was to 3-rep 165-170#s.  I was able to 3-rep 170 pounds, which is 95% of my previous back squat max, so next week, I should have a new PR, woot!

Today’s WOD was a team WOD.  I teamed up with the amazing Staci Thomison and we rocked it!  I even managed 10 unbroken kipping pullups, that would be a new PR for me!  I also did the ring pushups as Rx, feet on a box, so I couldn’t rest at the bottom.

Time: 12:40 Rx

To top off my awesome day, I got my measurements done for the end of my Advocare 24-Day Challenge.  I wasn’t very optimistic because the scale never really moved.  However, I got my lean body mass back up to where it needs to be, and my %body fat down another 1.5%.  Net weight loss was less than a pound, but it is obvious that I lost fat and gained muscle!  I’m a happy girl!

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August 03, 2011

CrossFit WOD

Max Effort: Press 5×3

For time: 10, 9, 8, …, 3, 2, 1

Deadlifts (185/115)
Sit ups
50m Sprint

Last Tuesday, we did 5×5 press and I was able to get 2 reps at 80 pounds (my previous max).  Today we went for 3-rep max and I got…2 reps at 80 pounds, grrr!  Could not get that 3rd attempt up.  So, we’ll see what happens when we go for our 1-rep max…I’m predicting 85 pounds.  I’ll be really surprised if I can get 90, guess we’ll find out soon enough.

For the WOD, I went with 135#s on the deadlifts.  I tried to concentrate more on my grip, as that is a weakness right now.  I had to go to a reverse grip after about 6 reps, but when I got down under 5, I was ok.  Sit ups and sprints were not a problem.

Time: 8 minutes and change (don’t remember exactly) Rx+

Today’s warm-up included a rope climb.  The ropes have not been hung since we moved to the new gym in May, so I haven’t been able to work on rope climbs.  Before that, I was unable to get more than 4 feet off the ground and had to modify.  Today, however, was a different story.  I was determined to conquer the rope…and conquer it, I did!  I was a little frustrated at first with Howard showing me how to use my feet to ‘stand’ on the rope.  I couldn’t do it his way.  My feet couldn’t hold the rope, they kept slipping.  Bad Ash to the rescue!  She showed me how she does it (a little different than how Howard does it) and I was able to make it up the rope.  Not once, but three times!  That’s one less thing I have to worry about now…I can climb a rope!

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July 28, 2011

CrossFit WOD

Max Effort: Back Squat 5×5

7 minute AMRAP

4 Hand Stand Push Ups
8 Pullups
16 Situps

My max back squat is 180 pounds, so my goal was to hit 5 reps at 155 pounds (~85%).  It was tough, but doable.

The only thing bad about this WOD was the rep scheme.  We’ve never done 4-8-16 before, so I kept having to check myself that I was doing the right number of reps.  I also don’t like having HSPUs and pullups in the same WOD, but such is life.  I probably could have gone faster if I had used the smaller pullup bars, but I’m working on getting my grip stronger, so I jumped up to the new pullup rig.  My hands were super slippery today, even with chalk.  Oh, yeah…I almost got a strict hand stand push up due to a bad kip, I was able to muscle it up without failing the rep, woot!

4 rounds + 1 hspu, Rx (no abmat for hspu)

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