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October 12, 2011

CrossFit WOD

SWOD, 10 minute EMOTM

100m sprint

WOD, 2 rounds

200m Run
12 Hang Power Cleans
100m Walking Lunges
12 Sumo Deadlift High-Pulls
200m Run (2nd round only)

Still did not have a lot of energy today, but more than yesterday.  I made it through the sprints better than I thought I would.

I chose level 2 for my weight (65 pounds).  I probably should’ve done level 3 (75 pounds), but not being up to my normal energy level, I wasn’t sure how long the energy I did have would last.  Those lunges sucked!

Time: 17 minutes and change…don’t really remember

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October 03, 2011

CrossFit WOD

SWOD
deload on Back Squats (technique on Box Squats)
5 reps at 40% Back Squats
5 reps at 50% Back Squats
5 reps at 60% Back Squats

WOD (KB or DB)

50 Situps
10 KBS (american style) show some ears
40 Situps
10 KB Snatch
30 Back extension
10 SDLHP w/ kettlebells
20 Back extensions
10 Presses ( single arm)
10 Back extensions

Time: 7:02

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September 26, 2011

CrossFit WOD

Warm Up with Back Squats

5 reps at 40%
5 reps at 60%
5 rips at 70%

SWOD: Back Squat

1 set of 5 reps @ 75%
1 set of 3 reps @ 85%
1 set of 1 rep @ 95%

2 min: As many situps as possible (mark your PR sheets)

WOD,  7 Min AMRAP

5 Box Jumps
5 SDLHP with KB or BB (55 or higher/ 40 or lower)
5 Clapping Pushups

SWOD: 90% of 1 rep max (190) = 171 > 175.  I lifted: 5 x 130, 3 x 150, 7 x 165

Max Situps in 2 minutes: 68

WOD Score: 9 rounds + 4 box jumps (24″ box, 55# KB)

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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 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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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 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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