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September 19, 2011

CrossFit WOD

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

21, 15, 9

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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September 13, 2011

Marathon Training:

Short Intervals: 6 x 200m, 90s rest
Lap 1: 0:37.37
Lap 2: 0:36.48
Lap 3: 0:38.92
Lap 4: 0:39.98
Lap 5: 0:41.95
Lap 6: 0:42.93

Not bad considering we did heavy back squats yesterday.  My legs started to feel like jello on the last 50-100m of each lap.

CrossFit WOD:

SWOD: 3 rounds, 10 minute cap
20 Thrusters (unbroken)
10 Pullups (strict>kipping)

WOD: 3 rounds for time
10 Deadlifts
10 Box Jumps
200m Run

So the determining factor on the thruster weight was ‘can you do 20 unbroken 3 times?’  I know I can’t do 10 unbroken at 65 pounds, so I thought about doing 45#.  Brannon wanted it to be challenging, so I upped it to 52.5#.  For the pullups, we were to do as many strict pullups as possible before going to kipping.  Round 1: 20 unbroken thrusters (had to pause once or twice, but never put the weight down); 5 strict pullups, 5 kipping.  Round 2:  20 unbroken thrusters (had to pause several times, like every 4-5, but I don’t think I put the bar down); 3 strict pullups, 5 kipping, 2 kipping.  Round 3: 20 broken thrusters (I put the bar down at least twice, and paused several times…those sucked!), 2 strict pullups, 4 kipping, 2 kipping, 2 kipping.  I finished in less than the 10 minute cap…somewhere in the 8th minute.

The weight/height on the WOD was broken down into levels:  Level 1: 165/85#, 20/12″; Level 2: 225/135#, 24/20″; Level 3: 285/185#, 30/24″.  If I hadn’t already done sprints and the SWOD, I probably would’ve attempted Level 3.  I know I can deadlift 185# and jump 24″, but my legs were TIRED and Brannon said it was a fast WOD, so I chose Level 2.  I was the first one to call time.  I should have gone Level 3.

Time: 6:49 L2

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August 29, 2011

CrossFit WOD

Max Effort: Snatch 5×5

‘Nicole’ – 20 minute AMRAP

400m Run
Max Pullups

Snatch: 32.5-42.5-52.5-62.5-67.5  I mainly worked on my form and didn’t go very heavy.  This is a lift I struggle with…dropping down under the bar.

‘Nicole’ is not as mean as I thought she would be, but I used the pullup rig outside, which is just the right size for my little girl hands.  Had I used the ‘new’ rig inside, she would have been a lot meaner.  I was able to string together 12 pullups, which is a new PR for me, on the first two rounds, 10 on the 3rd and 4th round, then 9.  Time was called as I came in from my 6th 400m run.

Score: 53 pullups (+ 1.5 miles)

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August 24, 2011

CrossFit WOD

Fight Gone Bad Style EMOTM, 3 rounds

Box Jumps
Tire Flips

I knew this one was going to be tough, especially the pull-ups.  I woke up this morning with a very sore callous (thank you deadlifts), which is a good sign that a rip is in my near future.  Luckily, I was able to start on the sledgehammers and have the box jumps, my strongest of the five movements, last.  Usually, the wallballs are one of my strengths, but I was so worried about the upcoming pull-ups, that my wallballs suffered.  If I had to guess at the numbers for each movement, I would say 16-19 sledgehammers, 8-10 tire flips, 15-20 wallballs, 7-10 pull-ups, and 25-30 box jumps per round.

Score: 84+80+74 = 238

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August 18, 2011

CrossFit WOD

EMOTM (every minute on the minute)

#m=1 Pullup, 1 Handstand Push-up

This was interesting… to say the least.  Basically, every minute you add a rep.  So, the first minute, you do one pullup and one hspu.  The second minute, you do 2 pullups and 2 hspu’s, and so on until you cannot complete the reps within that minute.  I know I can do 10 of each, but to get to the 10s, you have to make it through all the others first, which comes out to around 45 of each rep in 10 minutes?  Not likely.  I was hoping to get to 8, but only made it into the 7s.  I finished 7 pullups and 5 hspu’s when time ran out on the 7th minute.

I then proceeded to try my hand at swinging a 40lb kettlebell.  It wasn’t that bad, so I think I’ll try to use that one the next time we have KBS in a WOD.  I did swing the 55lb kettlebell a few times,  I got 4 or 5 unbroken, but it’s just not in the cards for me, yet.  Atleast, not in WODs with alot of KBS.  I tried to do a few muscle-up progressions as well, but my arms were toast after the WOD.  I just couldn’t do anything with either of the bands I tried.  I’ll try again when my arms aren’t so fatigued.

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August 15, 2011

CrossFit WOD

Max Effort: Back Squat 5×1


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

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 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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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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July 15, 2011

CrossFit WOD

Partner WOD, 3 rounds

25 Pullups
50 Squats
75 Situps
100 Double unders

I partnered with Sandra and our time was 16:33 Rx.

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