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November 10, 2011

CrossFit WOD

Dynamic Warmup (10 min)

Max Bench Press (20 min) (Find your 1 rep max)

4 min rest

Max Push ups in 1 min

2 min Rest

3 rounds of: 25 min Cutoff Time (Timer count down)

Gravel Lunge
75 DU
1 Rope Climb
Gravel Lunge
75 Sit ups
1 Rope Climb

I did not hit a new PR on bench press.  I could not get 105#.  We were rushed and I didn’t really get to work my way up like I would prefer to.  We didn’t get to the max push-ups in one minute, either.

Gravel lunges were weighted, 25/45.  I was able to complete 3 rounds with 3:20 to spare (and my abs are still sore 4 days later).

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November 01, 2011

Marathon Training

Long Intervals: 3 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Lap 1:  5:40.19
Lap 2:  5:40.20
Lap 3:  5:41.33

I’m very happy with this workout.  This is the first time I have been successful at holding to within the time specified (3-5 seconds).  This totals 2.25 miles at a 7:34 pace.

CrossFit WOD

SWOD
12×2 Press @ 50%

WOD: EMOTM, 12 min
8 Mountain Climbers (right, left =1)
5 Hang-Power Cleans (115/75)

Buy-Out 75 Sit-ups

SWOD:  I used the 45# bar for press.  Tough, but doable.

WOD:  I used 75# for the power cleans.  I was able to complete each round in under 25 seconds.

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October 24, 2011

CrossFit WOD

SWOD: 90% of Back Squat max

75% at 5 reps
85% at 3 Reps
95% at 1 (go for max reps)

WOD

12-9-6-3-1

Thrusters (95/65)
Box Jumps (30/24)
1 Rope Climb

Buy out
65 situps

SWOD:  5 reps @ 135#, 3 reps @ 155#, 3 reps @ 170#.  I could’ve done a few more at 170, but I failed the first rep because I got distracted and went too low.  Upon starting my second attempt, the coach yelled for everyone to start setting up their bars for the WOD.  I got my three reps and hurried up to get ready for the WOD.

WOD:  I was a little worried about the thrusters, because in the last WOD I did with them, 65#s felt really heavy.  Today, it wasn’t bad at all.  I used the 24″ box and climbed the rope to the black tape each time (15′).  By the end of the WOD, my forearms and hands were useless.  I prayed as I got to the top of the rope on my final climb that I would not lose my grip and fall to the floor.  Didn’t help that I was wearing my chuck’s which are super slick on the bottom…not much help when climbing the rope.

Time: 8:39 Rx

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September 14, 2011

CrossFit WOD

3 Rounds for time

50 Abmat Situps
30 Double Unders
10 Hand Stand Pushups

Time: 12:15 Rx

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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 29, 2011

CrossFit WOD – Team WOD

4 rounds for time

400m Sandbag Run (200m per person)
50 Push Ups
75 Kettlebell Swings
100 Sit Ups

I ended up doing this WOD on my own due to an odd number of people in our class today.  Yes, I volunteered, I am an overachiever, remember?  There were only a certain number of sandbags as well, so I did the WOD backwards (with an imaginary teammate):  4 rounds of 50 Sit Ups, 35 KBS (35#), 25 Push Ups, and a 200m Sandbag run.  Not sure how much the sandbags weighed, someone mentioned one was 40#s, but who knows.  Think Army rucksack filled with sand and duct-taped closed.  You are not supposed to use the straps, back-pack style, you are supposed to throw it over your shoulder, Santa Claus style.  Different packs weighed different amounts.  I just grabbed what was available each round, so I really have no idea.  I think the KBS was the worst part, followed by the push ups…stupid female lack of upper body strength.  Sandbag run wasn’t bad, just awkward.  And, unfortunately, I got the dreaded sit up strawberry on my backside again.

There was a 45 minute cut-off for the teams.  I finished in 28:17.  I didn’t have to wait for my teammate to finish their part, but I also didn’t get to rest while my teammate worked, either.

I will NOT be working out tomorrow…or Sunday.  Starting this week off with Elizabeth really threw me off.  I’ve been sore and tired all week.  Mandatory rest weekend…now in effect!

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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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