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October 20, 2011

Marathon Training

2 x 4:00, rest 3:00, hold distance as close as possible on all sets

Lap 1:  884m
Lap 2:  859m

This one was a little difficult because there was a track meet at the track I usually go to for intervals.  I had to go to the church to decorate the tables for MOPS, so I just ran the parking lot a few times.  It was very windy…absolutely nothing to block the wind like at the track, which is in the middle of a county park with lots of trees.  Plus, there was a lot of loose gravel and it’s not exactly flat, so I had to be careful where I stepped.  Could’ve gone faster at a track.

CrossFit WOD:  3 rounds

15 OHS (95/65)
10 ring dips
5 Pull ups (strict)

I almost conquered my nemesis…the ring dip.  I was five away from completing this WOD as Rx.  I just got too fatigued :-(   On the bright side, I did get all the OHS and pull ups as Rx.

Time: 14:40 (almost Rx)

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October 11, 2011

CrossFit WOD

Nancy, 5 rounds for time

400m Run
15 Overhead Squats (95/65)

Poor, poor Nancy.  She has yet to get a quality performance out of me.  My first attempt at Nancy, I was two weeks post-op (gallbladder removal).  This time…the dreaded stomach virus.  Skyler came home from school with it on Thursday and it got me early Sunday morning.  Could not eat, or move for that matter, all day.  Monday, my appetite was starting to come back, but still felt like death warmed over.  Today, I felt better, but had zero energy.  I knew if I got my body moving, I would feel better, so I forced myself to workout.  I jogged the 400s and only did 25 pound OHS.  Finished in just under 19 minutes.  I do feel better…a little…ugh…

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September 22, 2011

CrossFit WOD


Technique on the Snatch (Bar only)

  • mid-hang snatch pull
  • mid-hang muscle snatch
  • scarecrow snatch
  • mid-hang snatch
WOD, 3 Rounds

3 Snatches (50%  of 1 RM)
15 Overhead Squats (only drop the bar on last rep)
15 Supermans

Nice little mini-clinic on snatch today.  I’m loving the SWOD’s!  Only way to get better is to practice, practice, practice.  I just hope Saturday’s 6 mile run isn’t terrible, seeing as how I skipped out on my sprint drills this week…stupid meeting on Tuesday and gym closed Thursday evening…oh well.

Time: 6:09

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August 19, 2011

CrossFit WOD

Teams of 2

3 rounds

30 Overhead Squats (95/65)
20 Clapping Push Ups
10 Tire Flips
2 Rope Climbs

Now that all of our teachers have gone back to school, our 9:30 class has shrunk considerably.  For today’s team WOD, I was paired with a teenaged boy who has only been doing CrossFit for a few days…maybe a week.  I thought it was kind of funny that when I asked him if he could do a 65# OHS, he said ‘I think so.’  I grabbed a 45# bar just in case.  The WOD started and I grabbed the 67.5# bar I had set up, snatched it up over my head and started doing OHS.  He never touched it.  He used and struggled with the 45 pound bar.  Never in my life did I ever think that I would be able to outperform a seemingly fit teenager.  Now I know that with proper coaching, and form, he will soon be outperforming me.  But, today…I outperformed him and I feel really good about that!

Our time was around the 15 minute mark.

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July 19, 2011

CrossFit WOD

Max Effort 5×1 Overhead Squat

10 minute AMRAP

10 Knees to Elbows
20 Sledgehammers
*lunging between stations

I finally remembered to tape my wrists and I was able to up my OHS max from 107.5#s to 112.5#s.  Thanks to Sandra and Jennifer for letting me lift with them.  I think we all got new PRs today :-)

As for the WOD, I got 5 full rounds + 10 KTE and was lunging towards the sledgehammers when time was called.  Today was a fun day at CrossFit Texas!

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July 13, 2011

CrossFit WOD

Max Effort: 5×3 Overhead Squat

EMOTM (Every Minute on the Minute) 10 minutes

5 Hang Power Cleans (95/65)
5 Push Press (95/65)
5 Back Squats (95/65)

My max OHS is 107.5 lbs.  Today I was able to get up to 3×95 lbs no problem.  I put on 10 more pounds and couldn’t even get one.  I dropped down to 100 lbs and my wrists gave out on the third squat.  I ran out of time to try again.  Next time, I’ll remember to tape my wrists.

As for the WOD.  I was able to get all 10 rounds in, as Rx.

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