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November 15, 2011

CrossFit WOD

Warmup (10 min) Coach’s choice on mobility exercise

Auxiliary (12 min total)
A.1 Negative HSPU 2 x 12 (slow as possible, add weight (vest or ankle weights)
A.2 Partner Hamstring body pull (bench for modification)

WOD: 5 Rounds

8 Power Cleans (135/75)
8 press to push press
8 bar facing burpees

Rx: got 4 press on 1st round, 2 on 2nd and push pressed the rest.  Had to do lateral burpees instead of bar facing due to lack of space.

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October 18, 2011

CrossFit WOD

Filthy Fifties, for time

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Time: 27:57 Rx…filthy indeed!

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October 06, 2011

CrossFit WOD

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

This WOD is aptly named.  It is a BEAR!  I don’t think my back will ever be the same.  From the low back pain to the bruise on the back of my neck.  OUCH!

My max push press is not documented, but I know that my max press is 90 pounds.  That means my max push press should be around 115 pounds.  I tried to get my last round of ‘the bear’ at about 80% of my max push press since I knew I would be fatigued by then.  So I started at 52.5 pounds and worked my way up by 10 pounds each round to end at 92.5 pounds.  I made it.  It was extremely tough, but I did it.

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September 17, 2011 – FGB6

CrossFit WOD

Fight Gone Bad 6! 3 Rounds for reps, 1 minute each station

Wallballs to 10′ (20/14)
Sumo Deadlift Highpull (75/55)
Box Jumps (20″)
Push Press (75/55)
Row for calories
Rest

My FGB PR is 242.  My goal was to hit 275, but I would’ve been happy with anything over 250.  Today’s score: 239.  Not cool!  The problem: wallballs, which is usually one of my strengths.  The issue: the target was not on a wall, but on the pavilion rafter.  It was hard to gauge where to stand, since there was no wall, and the target felt like it was 15 feet high, not 10.  Apparently, I have not been throwing the ball high enough at the box.  I’m gonna have to pester Brannon into putting targets on the wall for us to aim at, so I don’t have to guess.  Had I been able to get 5 or 6 more wallball reps per round, I would have hit my number.  On the upside, however; coaches were not eligible for prizes and my pitiful little 239 was enough for second place!  It was pretty darn cool hearing my name called for a prize!

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August 26, 2011

CrossFit WOD

3 Rounds, teams of 3, 2 people working at a time

75 Push Press (75/55)
50 Box Jumps (24/20)
25 Burpee Pullups

Due to an odd number in our class today, Gina and I teamed up and adjusted the numbers down to 50, 25, and 15 of each movement.  Would you believe that our favorite part of the WOD was the burpee pullups?  No, really.  They were actually quite fun.  As for the push press, I was able to knock out 10 reps pretty fast each time and I bounded the box jumps, which makes them so much easier.  I’m actually starting to look forward to Fight Gone Bad 6, I might actually make my PR goal!

Time: 13:33 Rx

Oh yeah…I took yesterday off.  My callouses were sore and my groin was bugging me so I didn’t want to aggravate them more with toes to bar and lots of squats.  Also, the dreaded marathon training starts on Saturday!  Can’t start that with overstressed muscles.  Wish me luck!

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August 22, 2011

CrossFit WOD

10, 9, 8, …3, 2, 1

Front Squats (95/65)
Push Press (95/65)
Floor Wipers (95/65)

I could have pushed myself and gone harder on this one, I didn’t fatigue as quickly as I thought I would.  Push Press always gives me grief and for some reason, I couldn’t seem to adjust my grip from front squat to press without putting down the bar.  I managed on the last 2-3 rounds, but for the larger numbers, it just wasn’t working.

Time: 14:03 Rx

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July 27, 2011

CrossFit WOD

4 Rounds for time

15 Kettlebell Swings (55/35)
15 Push Press (95/65)
15 Supermans (Back Extensions)

We’ve had a lot of shoulder work this week!  Ring dips, press and now push press, geez!  So they announced the WODS for the LifeAsRX USTour in Hartford this weekend.  I’m competing in the Dallas competition next month.  Rx Kettlebell for women: 1.5pood.  That’s 55 pounds!  I’ve never swung a 55# kettlebell before.  OMG!  I swung a 55# kettlebell today (all of 4 times).  That’s crazy, insane!  It was so heavy, I thought I was going to send it flying out of my hands across the gym.  Then on the way back down, I felt like it was going to drag my head between my legs.  Guess, I’ll be practicing those a lot in the next few weeks, just to get the hang/feel of it…and I’ll be praying that there won’t be any in the Dallas competition.  It doesn’t look like there was any in Orlando, but I can’t find a detailed list of WODs for that competition, just what is listed on the results page.

Back to the WOD:  I went Rx on the KBS and Push Press, but I did my back extensions on the GHD.

Time 11:10 Rx+

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July 20, 2011

CrossFit WOD

3 rounds, for time

5 Push Press (95/65)
5 Sumo Dead Lift High-pull (95/65)
5 Push-ups (hand release)
5 Box jumps (30/24)
400m run

I want my push press to get stronger, so I upped the weight a bit on this one.  Went with 70# instead of 65#.  I also sprinted from the road to the dumpster on the 400m (probably about 200m, give or take) to try to get my speed up.  Finished first in my class, but I wasn’t the fastest female time on the board.

Time: 9:17 Rx+

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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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July 12, 2011

CrossFit WOD – Fight Gone Bad

Wall ball (20 lb, 10 ft target), for reps
Sumo deadlift high-pull (75 lb), for reps
Box jump (20″), for reps
Push press (75 lb), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Women’s Rx is a 14 lb wallball, 55 lb sumo deadlift high-pull and push press and 20 in box.

I’ve done this workout two times prior to today.  The first time was when I first started CrossFit back in September of last year.  I didn’t even write down my score and I know it was not Rx.  2nd time was in May of this year while still recovering from my gallbladder surgery.  I scored a 257, but was not Rx.  Today, my goal was to break 200 at Rx weight.  I scored a 242!  I’m very happy with my score, but I think I could have scored higher had the gym been set up better for the WOD.  We were having to crisscross the gym, dodging people, trying to get to the next station, losing 5-10 seconds each transition.  I never hit 10 calories on the row and I can easily get 12-13 per minute.

I’m not sure if we’ll have another opportunity to run this WOD before FGB 6, but I think 250+ is a reasonable goal for my next attempt.

I also had a Body Fat Analysis done in preparation for my next Advocare 24-Day Challenge, which starts tomorrow.  My overall weight is 2-3 pounds lower, my BF% came down .5%, but my lean body mass was also down 1-2 pounds from my last measurement in April.  I need to get that lean body mass back up to where it was and my BF% down another point.  No cheat meals for me for the next month!

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