Mini-Warm Up WOD
10 Box Jumps 20"
10 vertical jumps
30 single jumps
5 ninja rolls (hate them, because I can't do them)
5 burpees
Yep-the 20" box jump today. This was the first time I have grouped together any jumps at 20" since I gouged my leg on this box in Jan. (you all remember that made up story about the box jumps and the staph infection, right?) And I was told that I was actually doing burpees today. That is a good thing and I bad thing. I guess that now when I am told to do the burpees correctly, I won't be able to just yell back that I CAN'T DO BURPEES.
Overhead Squat
33x3
53x3
73x1
83x1
93x1
103x1 (PR!)
108 fail
Super happy to break 100. I still love seeing the regular, steady progress of CrossFit!
WOD
AMRAP in 10 minutes
5 snatch balance 53#
7 pull ups green band
9 box jumps 20"
Rounds: 4 + 5 snatch balances
Yep, the 20" box again! And I didn't miss even one of them. :)
Tuesday, June 15, 2010
Monday, June 14, 2010
No Pull Up Yet...
Jerk
Warm Up
63# push press, push jerk, split jerk
83# push press, push jerk, split jerk
Then single split jerks
103x1
113x1
123x1
133x1 (PR)
143 fail
Ah, I was so excited about the 133 that I got greedy and jumped right to 143. That was not the best decision as I missed the 143 royally. It was like my brain and body just totally and completely failed to function as they should have.
WOD
4 rounds
8 SLDL 63#
10 ring push ups (knees)
12 sit ups
Time: 5:21
Fun!
Then multiple attempts at a pull up. Not yet...
Warm Up
63# push press, push jerk, split jerk
83# push press, push jerk, split jerk
Then single split jerks
103x1
113x1
123x1
133x1 (PR)
143 fail
Ah, I was so excited about the 133 that I got greedy and jumped right to 143. That was not the best decision as I missed the 143 royally. It was like my brain and body just totally and completely failed to function as they should have.
WOD
4 rounds
8 SLDL 63#
10 ring push ups (knees)
12 sit ups
Time: 5:21
Fun!
Then multiple attempts at a pull up. Not yet...
Sunday, June 13, 2010
Hard Things
In some ways the last year and all of the changes I have made in my health and fitness have been easier than I thought and it some ways it has all been harder. Right now I am thinking about the harder. It hasn’t been magic and easy. I didn’t find the one spectacular way to suddenly change all of my poor diet and fitness habits. And as wonderful as my CrossFit box is, it has all been very hard. There truly is no easy way about it.
I have worked really hard, harder than I imagined that I would. I have cried, occasionally in a workout, but usually all by myself after I left. There have been so many days were I could hardly do anything all evening because I was so completely exhausted and sore. I have ached and hurt for what seemed like endless days-my knees, my neck, my shoulders, my arms, my everything, just not my fingernails. I had to learn to enjoy the pain that comes with doing weighted lunges and GHD sit-ups.
I have been sick at the thought of going to the box to work out, and then sick to my stomach while waiting for a wod to start. Of course I have been sick to my stomach during and after a wod. But I detest throwing up, so I still haven’t done that. I had to learn to just embrace that nervousness and get to work.
I have wanted to quit so badly that it almost consumed me, as in it was a struggle that I wasn’t sure I could overcome to take one more step or swing that KB one more time. Occasionally I have given in, and then I have felt the regret of quitting when I shouldn’t have. I know there is a time to quit, in order to avoid injury, but I honestly don’t face that decision often. I am faced most often with just wanting to quit because it is so hard-hard to move, hard to breath, hard to not give up. I had to learn to just keep going, long after I thought I couldn’t do anymore.
I have worried myself endlessly about what other people thought of me and what I looked like while working out. I have worked really hard to hide in the corner. I would carefully choose where I would lift or work so I would stay as inconspicuous as possible. I have been so thankful that there are no mirrors, but embarrassed that even though I couldn’t see how silly I looked, other people could. I tried to hide in pictures. I still don’t like the idea of being videotaped, but I’ll adjust. I had to learn to be more comfortable in my own skin, working on whatever I need to work on.
I have left classes feeling totally uncoordinated and disgustingly out of shape. Now I wasn’t happy about being fat and out of shape, but then when I started CF, I had to deal with a whole new side of unhappiness-the total dissatisfaction and frustration of really seeing how bad I had let things get, of being smacked in the face with that every time I worked out. And even with that awful awareness, I had to pick myself up and do it all over again another day.
I have learned many things since starting CrossFit, much more than I ever would have imagined, and I know that I have many hard things still to learn.
I have worked really hard, harder than I imagined that I would. I have cried, occasionally in a workout, but usually all by myself after I left. There have been so many days were I could hardly do anything all evening because I was so completely exhausted and sore. I have ached and hurt for what seemed like endless days-my knees, my neck, my shoulders, my arms, my everything, just not my fingernails. I had to learn to enjoy the pain that comes with doing weighted lunges and GHD sit-ups.
I have been sick at the thought of going to the box to work out, and then sick to my stomach while waiting for a wod to start. Of course I have been sick to my stomach during and after a wod. But I detest throwing up, so I still haven’t done that. I had to learn to just embrace that nervousness and get to work.
I have wanted to quit so badly that it almost consumed me, as in it was a struggle that I wasn’t sure I could overcome to take one more step or swing that KB one more time. Occasionally I have given in, and then I have felt the regret of quitting when I shouldn’t have. I know there is a time to quit, in order to avoid injury, but I honestly don’t face that decision often. I am faced most often with just wanting to quit because it is so hard-hard to move, hard to breath, hard to not give up. I had to learn to just keep going, long after I thought I couldn’t do anymore.
I have worried myself endlessly about what other people thought of me and what I looked like while working out. I have worked really hard to hide in the corner. I would carefully choose where I would lift or work so I would stay as inconspicuous as possible. I have been so thankful that there are no mirrors, but embarrassed that even though I couldn’t see how silly I looked, other people could. I tried to hide in pictures. I still don’t like the idea of being videotaped, but I’ll adjust. I had to learn to be more comfortable in my own skin, working on whatever I need to work on.
I have left classes feeling totally uncoordinated and disgustingly out of shape. Now I wasn’t happy about being fat and out of shape, but then when I started CF, I had to deal with a whole new side of unhappiness-the total dissatisfaction and frustration of really seeing how bad I had let things get, of being smacked in the face with that every time I worked out. And even with that awful awareness, I had to pick myself up and do it all over again another day.
I have learned many things since starting CrossFit, much more than I ever would have imagined, and I know that I have many hard things still to learn.
Saturday, June 12, 2010
I Still CrossFit
I just forgot to post...I know you were all worried.
Thursday was almost nothing. I was stuck in traffic, couldn't stay long enough at the box to finish everything, was very, very busy talking to people, very important people, about very important things, so I didn't get much done:
Rack Jerks
93x1
98x1
103x1
113x1
then repeat
Friday
Skill
Back Squat 5x3
203x5
203x5
203x5
213x5
213x5
I know it might look like I was sandbagging on the first few, but this was just an important part of my plan to actually finish the sets in the time I had. :) Yep, I had to do this to make sure I could move fast enough.
WOD
5 rounds
2 snatches 68#
4 HSPU (scaled to pike push ups)
6 C2B pull ups (green band)
8 box jumps (16" plus 25# plate)
Time:7:38
Saturday
Skill
Heavy Clean and Jerk
63x3
83x2
103x2
113x1
123, fail x2
WOD
2 rounds
2:30 stations (30 sec rest)
1. 250 m row/max lateral stick jumps
2. 5-10-5 sprints
My max jumps: 30/70
Yep, that was a whole 30 jumps for the first round. You don't get much done when you spend a lot of time standing there feeling uncoordinated. You also don't get much done when you stand there pouting. I'll have to try to remember this for future wods.
Thursday was almost nothing. I was stuck in traffic, couldn't stay long enough at the box to finish everything, was very, very busy talking to people, very important people, about very important things, so I didn't get much done:
Rack Jerks
93x1
98x1
103x1
113x1
then repeat
Friday
Skill
Back Squat 5x3
203x5
203x5
203x5
213x5
213x5
I know it might look like I was sandbagging on the first few, but this was just an important part of my plan to actually finish the sets in the time I had. :) Yep, I had to do this to make sure I could move fast enough.
WOD
5 rounds
2 snatches 68#
4 HSPU (scaled to pike push ups)
6 C2B pull ups (green band)
8 box jumps (16" plus 25# plate)
Time:7:38
Saturday
Skill
Heavy Clean and Jerk
63x3
83x2
103x2
113x1
123, fail x2
WOD
2 rounds
2:30 stations (30 sec rest)
1. 250 m row/max lateral stick jumps
2. 5-10-5 sprints
My max jumps: 30/70
Yep, that was a whole 30 jumps for the first round. You don't get much done when you spend a lot of time standing there feeling uncoordinated. You also don't get much done when you stand there pouting. I'll have to try to remember this for future wods.
Tuesday, June 8, 2010
Hmm, still don't really like box jumps...
even though it seems like I get to do them all.the.time
:)
Skill
Snatch
56x2
61x2
68x2
73x2
I tried narrowing my grip again today, and I am amazed at how much I have been able to narrow it and by the fact that I no longer have any shoulder pain at all. It makes it easier to hold the bar over your head when you don't get a searing pain through your shoulder all of the sudden.
WOD
4 rounds
12 KBS 45#
12 Box Jumps
Time: 4:49
Then Russian Twists
2x20 with the 12# ball
I did not even attempt one pull up.
Right now it is painful to sit, walk up the stairs, walk normally...Thankfully my abs aren't horribly sore, but that might hit tomorrow. CF is great!
:)
Skill
Snatch
56x2
61x2
68x2
73x2
I tried narrowing my grip again today, and I am amazed at how much I have been able to narrow it and by the fact that I no longer have any shoulder pain at all. It makes it easier to hold the bar over your head when you don't get a searing pain through your shoulder all of the sudden.
WOD
4 rounds
12 KBS 45#
12 Box Jumps
Time: 4:49
Then Russian Twists
2x20 with the 12# ball
I did not even attempt one pull up.
Right now it is painful to sit, walk up the stairs, walk normally...Thankfully my abs aren't horribly sore, but that might hit tomorrow. CF is great!
Monday, June 7, 2010
Finally, a FS PR!!
Skill
Front Squat 3, 3, 3, 3, 3
135x3
155x3
165x3
175x3
185x3 (PR)
The last time I failed at 180. I shared a rack with Cliff and that made me super nervous. I mean, come on, lifting with a certified level 1 trainer right next to you the whole time?!? And then to have not just Kyle, but also Cliff there to mock my horrible front squat bar position?!? It doesn't get much better than that people. :)
WOD
AMRAP in 12 min.
6 split squats 25# DB (6 each leg)
8 T2B (which as we all know weren't T2B for me, but I really surprised myself with how much closer I was to K2B...)
Rounds-8
Special thanks goes to Desmond for finding the missing 25# DB. I was so, so dejected when I could only find one and thought I would have to use the 20 pounders. I really appreciate that he took the time out of his super fast, no rest workout routine to find that thing.
Then multiple attempts at a kipping pull up. Not yet.
But get this-I found out that I actually have to PULL to make this work. I think that is my problem
Front Squat 3, 3, 3, 3, 3
135x3
155x3
165x3
175x3
185x3 (PR)
The last time I failed at 180. I shared a rack with Cliff and that made me super nervous. I mean, come on, lifting with a certified level 1 trainer right next to you the whole time?!? And then to have not just Kyle, but also Cliff there to mock my horrible front squat bar position?!? It doesn't get much better than that people. :)
WOD
AMRAP in 12 min.
6 split squats 25# DB (6 each leg)
8 T2B (which as we all know weren't T2B for me, but I really surprised myself with how much closer I was to K2B...)
Rounds-8
Special thanks goes to Desmond for finding the missing 25# DB. I was so, so dejected when I could only find one and thought I would have to use the 20 pounders. I really appreciate that he took the time out of his super fast, no rest workout routine to find that thing.
Then multiple attempts at a kipping pull up. Not yet.
But get this-I found out that I actually have to PULL to make this work. I think that is my problem
Thursday, June 3, 2010
Home Again and Back in the Gym
I was able to pull myself together and actually got through one hotel wod.
3 rounds
10 DB thrusters 25#
10 burpees
This was untimed, and I wish I could say it was really fast, but I can't. I think it took me somewhere in the 5 minute range. Whoot! Who doesn't love doing this in the middle of a hotel pool room/gym, especially when you just loooove sticking out like a sore thumb?!? I do appreciate Kyle taking the time to program this for me. His kindness knows no bounds.
And then back in the box this morning, yes a Thursday morning class! Happy me! :)
Skill
Back Squat, reset at 90%
193x5x5
This was absolutely perfect for this morning. The weight was just enough to feel like I was doing something good, but not so heavy that I had to really struggle with it. I wasn't up for struggling with the back squat, so this was perfect.
WOD
5 rounds
200 m run (Well, it was actually just to the fence, but that's because Joc told me to run just that far. I would never short a run!)
10 pull ups (green band)
10 ball slams 25#
Time: 12:30
I can't really say this was absolutely perfect. But all things considered it was a really good wod to come back to-simple, things I need to work on, and exhausting. The 5th round was horrid. I even broke up the ball slams, and I don't like to break up ball slams. But I am glad that I just came back and died right away.
Then Kyle worked with me on the kip. No pull up yet, but it is closer!
Then I got to finish with 3x10 GHD sit ups.
Yep, it is super good to be back.
3 rounds
10 DB thrusters 25#
10 burpees
This was untimed, and I wish I could say it was really fast, but I can't. I think it took me somewhere in the 5 minute range. Whoot! Who doesn't love doing this in the middle of a hotel pool room/gym, especially when you just loooove sticking out like a sore thumb?!? I do appreciate Kyle taking the time to program this for me. His kindness knows no bounds.
And then back in the box this morning, yes a Thursday morning class! Happy me! :)
Skill
Back Squat, reset at 90%
193x5x5
This was absolutely perfect for this morning. The weight was just enough to feel like I was doing something good, but not so heavy that I had to really struggle with it. I wasn't up for struggling with the back squat, so this was perfect.
WOD
5 rounds
200 m run (Well, it was actually just to the fence, but that's because Joc told me to run just that far. I would never short a run!)
10 pull ups (green band)
10 ball slams 25#
Time: 12:30
I can't really say this was absolutely perfect. But all things considered it was a really good wod to come back to-simple, things I need to work on, and exhausting. The 5th round was horrid. I even broke up the ball slams, and I don't like to break up ball slams. But I am glad that I just came back and died right away.
Then Kyle worked with me on the kip. No pull up yet, but it is closer!
Then I got to finish with 3x10 GHD sit ups.
Yep, it is super good to be back.
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