Monday, July 25, 2011


WOD 1 Gymnastic Strength: 1-3 Challenging HSPU every minute x 10 min Attempt to stay at a challenging level (or make it tougher) the whole time. I’d rather you move from 3reps to 1 rep in the wod and stay at a challenging level then stay at 3 reps for all 10 rounds by making the level easier. Record level and total reps. 

Here I worked with 15# plate and tried one w/ a 10# plate. Continuing to make progress. Need to push it a little harder next time.

WOD 2. Mashup Tabata: Pullups and Dips :20 max reps Pullups, :10 Rest, :20 max reps ring Dips, :10 rest x 8 intervals each = 16 total = 8 minutes.  Score total reps in Pullups, score total reps in Dips
Rest 1 Minute
Total: 78 reps

WOD 3. Mashup Tabata: Squats and Situps :20 max reps Squats, :10 Rest, :20 max reps ring Situps, :10 rest x 8 intervals each = 16 total = 8 minutes. Score total reps in Squats, score total reps in Situps
Total: 219

Tabata Total: 297 reps.

I was incredibly consistent on this tabata.  I consistently got 17-18 squats and 13-14 situps.  On pullups/dips, I got 5 of each for all but 2 rounds! Great WOD.  Finished with a mile run. Triathlon looming in 3 weeks.

Time to start tracking again. I want to make some strong progress on overall fitness the next few months.

Monday, July 18, 2011

Sumo, Front Squat and Death by Thrusters, Hero WOD

Wednesday July 14th

WOD 1: 2 Sumo Deadlifts every minute x 10 min (load=70% of 1rm)
Used 175#

WOD 2: Once through for time 50 Overhead plate lunge, 400m run, 30 burpees, 20 toes-2-bar, 30 box jumps (24″), 400m run, 50 Wallball (or DB thruster 15w,20m).  17:38, subbed T2B.

Friday July 16th

WOD 1: Front Squat x 1 = 150lbs
WOD 2: Death by Thrusters.  9 rounds @ 85#.

Monday July 18th
7 Round “Bulger” or 30 Min AMRAP (Cut-off)
200m Run, 7 C-2-B Pullups, 7 Front Sq (95w, 135m), 7 Hand Stand Pushup
25: 36

Obviously the pullups were not C2B, but they were awfully close.  Most sets were split 4-3, but I did get six in a row.  I got 8 in a row not too long ago.  They are getting stronger!Subbed the HSPU w/ 20lb dumbbell push press.

Monday, June 27, 2011


Poor lonely I've missed you! I've been CFitting regularly, hitting PR's, learning new lifts, eating like a cave girl, loosing weight, and feeling great!

Since I last posted I finished my half marathon-Not a hugely awesome experience, except for the post race party which involved some amazing wine and cheese and good times with friends.  I ran a 2:05, just shy of my goal, but for not training all that hard, not too shabby. Here I am pushing towards the finish. Yes, I'm in pain...running 13.1miles with no cartilage in your knees is just kinda stupid...and boy do I need a TAN!

I've embarked on another paleo challenge, really trying to make this a lifestyle, not a diet.  I've lost some weight and if you're lucky i'll post some photos someday if I can stand the sight to show people the real results of what paleo can do for you.

I've recently learned how to sumo deadlift and today worked on the "heaving snatch balance".  I put up 105# and felt pretty awesome about that. We've not done a 1RM snatch in forever, so I know it is way more than the 80lbs I worked with in a WOD last week. :) (2xsnatch EMOM x 10min)

Worked some HSPUs on 6/20, but couldn't eek anything out beyond a 45# plate and an abmat. Sad that I wasn't stronger here.

Took a second stab at Elizabeth on 6/16 and used 75# for the squat cleans and skinny orange band for the ring dips. Finished around 16 mins....4min slower, with 10 more lbs..
Pulled a really ugly deadlift @ 250# PR...can't wait to hit this one again.
Ran my fastest 1mile time in well over a year on 6/8/11...a 7:30 as part of the WOD "Jerry".
Hit a 125# split jerk PR on 6/ if only my clean was that strong.
Hit a 120# clean PR at the end of my 1st paleo challenge.  Ready to get after this one too.

Looking to finish June strong and turn to an even STRONGER July!

Tuesday, June 7, 2011

PR Alert!

WOD 1: Split Jerk x 1
PR 1-115#, Pr 2-120#, PR3-125#!! 
This was a 15# PR and damn did it feel amazing!  The best part was that I felt I had more in me too! Now, if I could only clean this much!

WOD 2:
3 Rounds
200m run
20 knee to elbow
This just sucked. 

 This was posted on the "Women of Crossfit=Strong" facebook site. It is exactly what I did today!
“Try and fail, but don't fail to try. It's kind of fun to do the impossible.”
So Go out there and do it ladies, try those pullups without the band, try and add more weight than yesterday, push out that last movement harder than you started!!! “We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.” SO TAKE ACTION!!! DO IT!!!!

Monday, June 6, 2011

"Dumbell-burpee-squat-clean-thruster"-ing Sucks.

WOD 1:
15 minutes:
Back squat x 3

3 rounds:
9 DB-burpee-squat clean-thrusters (35 lb/25 lb)  (video here)
12 slam-ball
15 pullups
WOD 1: 155#, WOD 2: 11:52 (20#, 35# KB sub for slamball)

So it was the first day back in the box after the vacation.  No need to shoot for a PR here after running the half marathon on Saturday. More to come on that.  I felt nice and fine at 155 this morning. Got in the work, but no need to kill myself.  WOD 2 was a whole different story! This combo movement sucked the life out of you. i totally could have gone for 25#, but we were out of DBs with so many women in this morning. Plus, my wrist never likes db thrusters, so better to play it safe. KB's were super easy and fast, and pullups weren't so bad.  Was hitting a consistent 4 reps or so.  Was pacing myself with Laura this morning and secretly competing with her (trust me, she's WAY stronger than me), and it was what I needed to fight through the thrusters, then finish the pullups. Thanks Laura!

Friday, June 3, 2011

A week off

I've taken a week off to travel home to Chicago to be with family and friends. I'm not sure this was the best timing for the paleo challenge and for having the half marathon tomorrow. Regardless, its been nice to rest but I'm anxious to get back in the box and moving again.

While home, I managed a 10mile training run a week ago, a short bike ride with Chip (our first one since his stroke!!), and hit one WOD at CF Tri-Cities.  3 workouts in a week? Boy do I feel lazy.  That combined with awful food choices and I really need to get back on track.

The training run went much better than the last few and while I ran out of energy again at about mile 8, I think it was more hydration than anything.  This whole LD training just takes a lot of pre-planning. 

It was thrilling to finally get out on a trail with Chip.  We got his bike outfitted at a cycling shop that specializes in adaptive cycling.  It was awesome to see Chip in control, speeding along on the trail, happy.  I'm looking forward to many more rides this summer!

Heading over to Crossfit Tri-Cities in St. Charles was a great decision.  They have a great facility and Mark, the head coach, was really welcoming. We had an awesome warmup, then hit a strength WOD. Backsquats x 5.  We hit a 3x WOD a few weeks ago and hit 170.  I hit 155 today and I think I could have done 160.  This is the lift I've seen the most consistent progress on over the last few months.  Lots of fun! We also did the regionals WOD of: 20 cal row, 30 burpees, 40 DB ground 2 OH, 50 T2B, 100ft lunges, 150ft sprint.  just shy of 20 minutes, i think.

Tomorrow is the half marathon and I'll post a full race report on Sunday. I need to post a full report on the paleo challenge too. 

Wednesday, May 25, 2011

Regional WODish

There will be a strict 30 minute time limit on this WOD:
75 Pullup, 75 KB Swing (35W, 53M), 75 Double-under, 75 Overhead Sq (65W, 95m).
Straight through.

I went into Tuesday morning doubting myself. Doubting my abilities to finish this WOD, actually finish 75 pullups.  Its been a long time since I've done much volume work on my pullups.  I started neysaying before the WOD and my teammates were there to give me the "you can do this", "i know you can".

I decided to hop on the high pullup bars, the ones I need a box to get to.  When you hang on the high bars and work that hard to get up there you really don't want to come down!  I started out hitting 8 in a row, then 5, then 5, then 5, and I just kept on going for 5's.  And kept going.  I hit 25, took a rest, hit a thing i knew I was at 50.  I hopped down to my "normal bars" and was only hitting 2's and 3's. I went back to the high bars and finished out the last 18-20.  My palm ripped on the 73rd rep, but I pushed out the last two.  On to KB swings, which were a piece of cake, minus an exhausted grip.  I subbed 4:1 single jumps for DUs and just breezed through-fast.  OHS were going to be a beast-I loaded a bar at 55lbs...I had done some volume on Friday at 65lbs--my first OHS wod in quite some time...
I got 15 on the first round and told myself that I only had to do it 4 more times.  I doubted myself again, but loaded it up and got 15 more.  Round 3 of 4...I got some cheering from the sidelines of people from the next class. I heard, Looking strong erin, keep it up, core tight, you got this, from Gar, Shannon, Mike, Nikki...I knew I could do it.  I finished in 28 minutes. I did it. It felt absolutley amazing. 

Got a massage last night and took a rest day to let the massage do its magic.

Monday, May 23, 2011

Training Countdown

After a serious effort on Friday I followed it up on Saturday morning with a 10 mile run with my old running buddy Kayla.  She runs a running group out of the Pacers store in Logan Circle.  I got my butt out of bed, headed to the city, and joined some cool peeps for 8.25m run through beautiful Washington DC.  The course headed up historic 16th Street, skirted Rock Creek Park, wound down by the National Zoo, Georgetown waterfront, by the Kennedy Center, behind the Lincoln Memorial, then up 17th Street past the White House back to the store.  What a fun course.  Miles 6-7 flew by.  Once we got back into the city the stopping and starting really hurt my momentum.  I branched off after they finished the course for another 1.5 miles.  It was a bit short of 10m, not pretty, but pretty fun to run with people again on a cool course.

I bonked again around 6 miles and got the bacon nausea again. NOT COOL.  Trying to eat paleo and have enough energy/fuel to run these distances has been very hard.  I didn't get much support from the paleo challenge group.  A lot of "why are you still running" and "running long slow distances raises cortisol levels, making it difficult to loose weight and potentially make you gain weight".  I refuse to accept any of this.  I nice nudge towards the CF Endurance site would have helped.  Instead I had to think and research since I totally forgot about that program.  I should have used their WODs to train for the half, but lesson learned for the next race! I will eat paleo, just not the super strict paleo instructed by the challenge, which does not include fruit or nuts.  I've been "cheating" with bananas post run/post WOD to keep my energy levels up.  Really just a few berries would probably have the same effect.  I also learned doing some CFE reading, I need to eat lean protein/carbs in certain amounts pre-race and post race.  Eating paleo does aid much much faster recovery. That's for sure.

I will continue to blog on this topic and let you all know my results.  A coach seems to think that my training plan is counterintelligence to my goals (loose 10lbs, 120+ power clean, sub 2:10 half marathon) I'm holding steady at 157lbs, so no weight loss this week, but I've noticed a lot of body changes (slimmer thighs --pants not so tight, looser waist in my pants)  I'm thinking not enough rest is likely holding me back, but we head out to Chicago for a week on Thursday so we'll see what a week of relaxing and sleeping in will do for us!

This mornings WOD:
Regional affiliate WOD
Deadlifts (185 was RX, scaled to 155)
box jumps (24")
Time: 10:30

Was pretty proud of the box jumps this morning, not so much on the DL's.  More weaknesses to work.

Friday, May 20, 2011

Macho Man

Friday WOD
"Macho Man"
15 OHS
15 lateral burpee
12 OHS
12 lateral burpee
9 lateral burpee
9 Thruster
9 C-2-B Pullup
12 Thruster
12 C-2-b Pullup
15 Thruster
15 C-2-b Pullup
115lb Men, 75lb Women

I really wanted to hit this WOD RX'd this morning. I knew it would be ambitious.  The first few OHS's went up ok, but I couldn't even recall the last time I did OHS.  I soon realized I wasn't going to be doing 36 reps at 75#. But that's ok, because I was able to do the entire WOD @ 65#!!!!

I completed the WOD in 18:40 and was the first one to finish! Granted there was only 5 of us this morning all working at different levels, but damn that felt good!!  The burpees weren't fast, but I never stopped moving...I did all 3 sets of OHS unbroken.  I got through all 9 thrusters and hit 5 pullups on the first round, split the 12 thrusters into 6 and 6, and the last round 8 and 7.  It was awful, but it felt great to push through it. And, the pullups didn't even feel that bad.

Thursday WOD
5 mile training run.
8:30 average

Wednesday WOD
SKILL/SPEED-STRENGTH: 2 Snatches every MINUTE on the minute for 15 min.
Load should be heavy (80-85%) and technically sound (no ugly press-outs).
CONDITIONING: “Grace” 30 Clean and Jerks for time (95w, 135m)

Snatches: Started at 65,  moved up to 70 for a few more rounds, hit 75, failed at 80 at round 13.
Form was solid, no shoulder pain. It felt great.  Can't wait to do a 1x max!!

Grace: I've actually never done grace before.  After that serious snatch WOD I didn't get to try it at 85 like I wanted to so I stayed at 75# and finished in 4:01.  I just kept moving and moving and tried not to think about how tired I was.  I can't wait to try this for a first friday!

Tuesday, May 17, 2011


After a huge PR Monday you never know what you're going to get when you show back up on Tuesday at 0515.  Today was another good day!

EMOM for 10 minutes, do 2-3 HSPU at a level that are challenging to you.

Well, we last left off HSPU with JT about 2 months ago.  The shoulder that was bothering me hasn't bothered me at all in about 2 weeks and that feels awesome.  I started back with my "challenge" at 1 45lb plate and an ABMAT.  I got through all 10 rounds and completed 3 reps each set.  Towards the end I should have made it harder, but I was really scared for my shoulder.  Now I know I CAN do it and can go lower than I think I can.

The conditioning WOD was:
20 pullups (C2B if you have them)
30 burpees
400 m run
30 hand release push ups
20 pullups
Time: 12:30

The metcons are getting a ton easier so as much as I hated our last serious metcon series it was worthwhile and paid off.

On the paleo diet front, I had a HUGE cheat day.  I totally fell off the wagon emotionally and ate a doughnut this morning because its what I though I needed.  It wasn't, but for some sick reason it helped.  I went out to lunch and snagged a piece of pita bread from Chip's meal--he of course has the willpower to resist it.  I was a disaster in the kitchen and had a total failure trying to make my own mayonnaise--twice.  Sigh.  What a disaster. Tomorrow is a new day and its time to hit the sack and just go DO BETTER TOMORROW.

Monday, May 16, 2011

Back Squat X3

New PR this morning. God did that feel awesome!
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)

Fun times lifting with Shanyn and Bry this morning.  Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.

Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.

I've seen the scale move all over the place in this first week.  Last Saturday after the challenge WODs I weighed in at a heafty 164.  By Monday am, I was at 160#.  By Saturday morning, 157#.  Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#.  So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.

On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run.  Will put in 5 mid-week and 10 next weekend, about the same the following, then this point an olympic distance triathlon is looking so much easier.   I've also signed up for the Army 10 miler this fall.  My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure.  Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year.  Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.

Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now.  Luckily that shoulder is feeling better and this WOD went off pain free! :)

Tuesday, May 10, 2011

Monday Run and Tuesday Squats

Monday was Day 2 of Paleo challenge.  I had done a late bikram yoga class on Sunday afternoon that left me totally wipes.  I slept in to start the week of right and skipped crossfit.  I needed to get in a long run after work and i knew the diet would weigh on that run.  I got home from work, had a quick snack and hit the trail.  I wasn't sure I was going to make six miles since i was feeling so sluggish and my stomach was growling, not to mention I was a bit dehydrated.

I felt like crap and my legs were hating me, but I finished the 6 miles in 57 min. A decent training pace even though it felt more like a race pace.  8 miles or so is on deck for this coming weekend.

This morning I hit CFOT's morning WOD for "Quadzilla".

5 burpees on the minute for as long as it takes to complete
50 front squats (95# was RX, I used 85#)
Time: 8:53

This was killer. Worked a ton of mobility afterwords.

Sunday, May 8, 2011

Friday and Saturday

Friday was CFOT's "First Friday", as in the first Friday of the month. You get to pick your hero/girl WOD and get after it.   Nikki and I chose to do "Elizabeth".  21-15-9 Squat Cleans, Ring Dips. 

Obviously I had to scale as the RX weight was 135# for men, about 105# for women.  I started with 75#, but had to drop to 65# after 10 reps. I was going to injure my back if I had kept that up. Ring dips were done on the skinny orange floss.  Going to try this again in a few months and see where I'm at.

I made it to the gym on Thursday for an evil WOD called Fight Gone Really Bad. I won't go there.

More exciting was Saturday.  Chip and I have joined Potomac/Patriot Crossfit Spring Paleo Challenge.  Oh baby. Money on the line, photos taken for before and afters, benchmark WODs. 
 For this particular challenge, we are no sugar, no fruit and nuts for 2 weeks, and starchy veggies only if you do not need to loose weight. What does that mean for me? Meat and veggies only. Water, coffee, and tea.  I might get really cranky of the next few weeks. I've put on a few pounds and fallen off the wagon that was cruising so well back in Jan/Feb.  I now have the "pooch" again and I don't like it.

I was quite proud of my efforts on the benchmark WODs of the day though.  The first was 1min pullups, 1 min pushups, 1 min situps, 1 min squats.  On the pullup bars I got 8 in a row. 8!!! That is PR improvement of 3 (i think). My goal is 10 in a row in the retest in 5 weeks.  I also pulled a 115# clean which wasn't bad considering all the cleans I did yesterday. Goal is 125# in the retest.  There was also a 6 minute AMRAP which I smoked. It felt amazing. 

I hope to keep up the blogging to share my experience over the next 5 weeks. 

Dinner last night:
Huge turkey burger (green onions, mustard, and S&P for seasoning)
roasted asparagus

2 eggs over easy
1.5 whole foods breakfast sausage links (AMAZING)
about 15 blueberries  (I refuse to throw away good berries--once they are gone, they are gone)

Tuesday, May 3, 2011

Back to Blogging


6.2 mile run.  1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?


WoD 1:
Back Squat 5 Rep Max
Use 5 Sets to establish your 5RM
145#.  Not a pr kind of day, about 10lbs off, but that's ok.  Hit this weight 2x, then dropped to 125# for a set of 10.

WoD 2:
50 Burpees for time
3:58.  Actually felt pretty good! Could I go faster? Always, but there was very little slacking here today.


Complete as many rounds as possible in 20 minutes of:
10 Push press 85/115(65#)
10 KB Swings 35/53
10 Box jumps 24″ (23")
8 rounds+16 reps
As I've written, I have injured my shoulder a while ago, but we are on the mend! This was the second WOD I've done lately going overhead with moderate weight.  This time though, 80 reps of PP w/o pain is serious improvement. Huge.  KB swings and box jumps felt awesome.  I was pretty impressed that I was able to keep my cycle rate pretty consistent for the whole 20 minutes.  I had a few stumbles on the box jumps, but collected myself and got back up there. They are certainly coming along! 
More fun tomorrow!

Tuesday, April 19, 2011

Strict Press

It has been a LONG time since I've hit a strict press WOD.  I went into today feeling pretty worried about how my shoulder would hold up.  I was worried about pain, but mostly the pain to my ego if I could barely lifts anything. 

That wasn't the case. I hit a huge PR!
The ramp up looked like this:
55, 65, 75, 80, 85 (90 failed)

From December this was a 7lb PR...I hit 80 sometime when I was in Germany, but can't find record of it. Soooo....woot! PR!

WOD 2:
12minute AMRAP
5 push press (65#)
25 airsquats
Total: 8 rounds 27 reps  just 2 squats shy of a full 9 rounds.  Intensity felt good and so did the shoulder!

Monday, April 18, 2011

The Harold

Ok, I am a bit behind on blogging.  Mother in law was in town last week and just didn't have a lot of extra time to blog.  We'll start fresh again. I've decided its time to really start to HTFU (harden the fuck up) and get strong.  I had great results with the paleo, died off dealing with the shoulder injury, and now its time to get focused.  I've got a half marathon in 6 weeks and I really want to do 2 triathlons this year.

Today's WOD:
7 rounds for time:
7 deadlifts (155w/225m)
9 C2B pullups
200m sprint
Time: 25:15

I HTFU'd and did the 155# deadlifts and did pretty well.  Kept a solid pace of 4 touch and go, then three.  Pullups were my disdain, but I was focused on getting 2 solid kips in a row each round.  I was just happy to do that volume with nothing hurting in my shoulder! yea!

Tomorrow is strict press--we'll see how the shoulder does.  I also have to go back and record last week.  The highlight was a 5x back squat at 150 that seemed easy! :)d

Thursday, April 7, 2011

10,9,8,7,6,5,4,3,2.1 reps with a 200 meter run between each 
Burpees, KB Swing (Heavy), Box Jumps (High)
45# Swings, 23"box for me...24:40

Finally made it back to the box!  I thought I'd get through this much faster than I did, but worked up a nice good sweat.

Wednesday, April 6, 2011

Exploring the Trails

Today was a beautiful day outside and I had to take advantage of it.  I accidentally slept right through my alarm this am and missed crossfit.  I was pissed, so I had to end the day with a long run.

I am running the Virginia Wine Half Marathon on June 4th and have been slacking on my training.  Time to get to business.  I decided that I would just go run for an hour at whatever pace the body allowed.  I kept a 10 minute mile pace, for the full hour, and I'm pretty happy with that for a 1st training run of the season.  Room for improvement, but I didn't die and I only stopped for traffic and to stretch a few times to work out the kinks.  I covered a full 6 ish miles--just have to do that twice and I'll be in good shape.

I enjoyed hitting the trails by my house and it was the first time out there--the trails are nice and crowded with bikers, but I've got clear space to run for miles and miles which is pretty cool. The bikers just make me want to get back on my bike though---its much much less painful than running.

Back to CFOT tomorrow morning!

Tuesday, April 5, 2011

Back at it


Wod1). Tabata Row, track calories and record lowest interval over all 8.
Rest 2 minutes then…

3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats)
Final score of wod1.) is lowest interval  rowed (in calories) times (x) total reps in the Overhead Squat.

Rest 3-5 Minutes

Wod2.) 21, 15, 9 Wallball and Pullups. If you struggle with hitting the target in WB or if there simply isn’t enough Medicine balls sub DB thrusters (15lbW, 20lbM)

This was a nutty WOD.  The rower wasn't cooperating with the tabata timing and threw me from the beginning.  Lowest was 4 calories, highest was 6.  I had to sub the OHS for FS and did 85#...i just wasn't feeling all that strong on the cleans. The body just wasn't moving smoothly.  But it did manage 30 squats in those 3 short minutes. WOD 2 was a total wash.  I got through round 1 and on the last few pullups i had shooting nerve pain again down the back of my triceps.  I don't know what's causing it, but I'm officially on pullup rehab...back to ring rows, strict, and band pullups because my poor ass kipping form is killing me...and is bound to hurt me in the long run. 

Today I awoke to a major thunderstorm and what sounded like hail and no power. I rolled right over until the sun came up. 

Time to hit it HARD tomorrow. 

Sunday, April 3, 2011

Rest Week

Rest week is over.  I took a whole week off to rest the shoulder and the body.  I was mentally and physically exhausted.  I had grand plans to get a few long runs in and a few bikram yoga sessions, but I only succeeded in the latter.  The two yoga sessions I hit felt amazing and were really rejuvenating.

This week I will make a more concerted effort to hit the trail after work for a run--I have to! That half marathon is not going to run itself! :)

I did a few sets of pushups tonight and the shoulder felt great. I'm going to start back light, but as long as I can do pushups, burpees, and some light presses we should be back in business!

Thursday, March 24, 2011


So the shoulder is still nagging me and its starting to get annoying.  Regardless I've still been hitting the box.  

TUESDAY: 20 minute AMRAP
5 HSPU, 10 Pullups, 15 Box Jump

When I saw this I just laughed.  What else could I do? I was totally going to have to sub. My WOD looked like this. 

10 Ring rows, 10 GHD, 15 box jump.  I got somewhere around 6 rounds, which just felt pretty darn slow.  Box jumps are coming along and feeling stronger, ring rows still aggravated the shoulder a bit.  I was worried about how much the GHDs were going to kill me, but I was hardly sore at all! :)  That's HUGE progress since a mere 20-30 usually hurts for days! 

WOD 1: EMOM for TEN minutes:  1 Clean and Jerk. Load should be heavy, form should be perfect.

I of course was not even going to try for the jerk so I did 2 cleans EMOM.  Used 95# to play it safe. If I was healthy, I think I could have done 100 or 105.

WOD2.) 12 minute amrap 5 Cleans X Dips (7W, 9M).

Needless to say WOD 2 was a DNS...did not start...I tried to work some double unders, got super frustrasted.  Thursday is a rest day...we'll see what Friday brings. 

Taking a break from CF next week.  I need to get my neck adjusted and let this shoulder heal!  Going to spend some time running and maybe hit a new bikram studio

Monday, March 21, 2011

Back Squats with Chains

I've been a horrible blogger....I think its because I've been subbing so many of the WODs because of my shoulder I've just gotten lazy.  Time to get the habits back on track. Even if no one reads this, I need this for me to stay on track and on target.  I was reading some old posts from November about my near term goals.  I accomplished many, but did not exactly hit my weight goal.  I definitely dropped inches with the strict paleo and felt great.   I've slide back into some old habits and boy am I feeling it.  The belly is bloated and angry. I'm tired all of the time. Paleo is hard, but I've decided the sacrafice is worth it.  I want to continue to be as strict as possible because once you plunge down the road of bad food, bad habits start to follow.  I need to make a long committed effort to create a lifestyle of new habits. Ok, enough on that. New goals to be posted soon.

This mornings WOD
5X Back Squats with Chains
Top load was 125#--plus add 30 to 40lbs of chains. 

I continue to struggle with the squats.  My right knee just wants to cave in badly and I spend all this energy fighting it.  Sometimes it just feels like a wet noodle shaking--not good.  Working the glute development to correct that.

Second WOD was:
20 burpees
200m run
Time: 12ish.  I totally lost track of my time, counting the damn burpees.  Heck I could have done six rounds and hardly noticed.  Anyways, always room for improvement on the metcons.b

Monday, March 14, 2011

Clean and Jerk

Wow, its been two weeks since I last blogged. Holy cow! Lots going on.  I had a pretty good two weeks, but some struggles as well. I injured myself doing heavy push jerks and am still dealing with the after effects.  A few things of note:

-Completed a J.T with HSPU's.  Modified of course, but did it. Used 45# plate and abmat.  (I have long arms so I am actually moving more than an inch or so. I swear) 21ish minutes
-Hit a 2X Max Back Squat @ 170#.  That was a 15# PR


WOD #1:
1 Clean and Jerk on the minute for 10 minutes.

WOD #2:
Grace @85#: DNF.  I started and got 8 reps before I hurt my shoulder again.  I quit...just not worth it. Did a quick 30 GHD situps and 1mile run.

Tomorrow is going to be rough too--pullups and pushups.  I might go lower volume on the pullups and just go strict....we'll see how we feel.

Thank goodness for daylight savings. Cannot wait to get out in the new neighborhood for a run after work!

Saturday, February 26, 2011


Took Wednesday and Thursday off.  Tweaked back, laziness, sleepiness. Lack of solid nutrition had me down. 

Friday WOD
1RM Deadlift

Was gunning for 245/250, but alas, pulled 230. 10lbs shy of my max effort.  Was hoping for big numbers but the week got the best of me.

Hit up Crossfit Potomac with Chip this afternoon for their free class. Its always fun to see how other guys operate.  Plus, my bosses husband was going to come check it out so its always good to know someone on your first day.  We did a nice beginner metcon:

wallballs, boxjumps, KBswing.  1 minute of each exercise, 1 minute rest. Repeat 3x.  Was exhausting. My metcons are my stomach has been screwed up for about 2 days now. Not cool.

Back on track with the nutrition and sleep next week.

Tuesday, February 22, 2011

Big Back Squat Morning

WOD 1:
Back Squats x 5
Top Load: 150

So all those breathing squats of late have paid off! We last did back squats a few weeks ago and today I crushed those numbers.  I hit 150# for all 5 reps!  Up until 2 weeks ago my 1RM was 150#.  The good news is that I felt like I could do more.

WOD 2:
9,8,7,6.....1 Pullups
27, 24, 21, 18...jumping lunges
This was a 3:1 work ratio and the point was to get in some conditioning.  The WOD was a countdown of 10....1, but I started at 9 since my arms/hands were fried from yesterday.

Loving all the awesome gains of the last few weeks---rockin' on with the paleo diet. It's totally worth it.

Monday, February 21, 2011

Max Clean and Jerk

WOD 1:
Establish 1RM C&J
Max effort: 110#, failed at 115#

WOD 2:
12,9,7 strict pullups
12,9,7 ring dips
9,7,5 hang clean (75#)
9,7,5 push jerk (75#)

This workout took forever! The strict pullups are totally holding me back, but I make sure I do each freakin' rep.  Flew through the ring dips with the purple band. I started the C&J with 85#, but after attempting a few jerks it just wasn't happening and I had to drop to 75#. The rest of the c&j went really well and I finally got the rhythm for the cleans.  Also, Jerry worked with me a bit on my form--the jerks in the first wod were a bit wobbly--when I split jerk I need to get my front food to the 1 o'clock position instead of straight out.  Also, I realized I need a little bit wider grip on my cleans to get the elbow whip around.  Ready to hit the max C&J again soon!

Thursday, February 17, 2011

Cindy with Lifts

Wednesday was an epic body weight met-con morning.  We really haven't had too many of these of late.  Here's what it looked like:

3 heavy deadlifts (155#)
3 rounds of Cindy  (5 pullup, 10 pushup, and 15 squats)
Time: 28:30

Who cares about the time, seriously...i pray i never have to do this WOD again.  The deadlifts were a complete afterthought in this workout and pretty much the easiest part.  After the first round of Cindy I thought I was supposed to go do more deadlifts, totally not realizing it was THREE rounds of Cindy...boy was that a game changer.

I got to work on the first set of 3 Cindy rounds.  Pullups went off fine, pushups felt ok, and squats were a little rough the first round from tabata squats the day before.  Then on to round number 2.  DL's were easy, pullups were fine, pushups started to get hard...I pushed through.  Round 3--not even halfway the 3rd set of cindy, the pushups were impossible and I'd broken the pullups into sets of 3/2.  Round 4 was a complete gut check.  The pullups were holding me back and I had to finish in 30 minutes. I dropped to my knees on that middle round.  Round 5 was just sheer HTFU mentality. Get the work done....and I did.  I was smoked afterwards and am quite sore today.  Then I ended up with a head cold/sinus thing so I'll be taking a few more rest days.  But not total rest...lots of painting and housework the next few days!

Tuesday, February 15, 2011

Monday and Tuesday


WOD 1: 15 AMRAP Ladder up of 1, 3, 5 HSPU and strict pullups

I know, crazy looking right? Totally. I didn't want to go, but I got out of bed and did it anyways.  My HSPU's were with a 45# plate and an abmat.  I'm getting a few inches of depth on these and until the second set of 5 reps was feeling pretty good.  I ended up at 3 1/2 rounds.

After Party: Shoot throughs on the rings, basically a ring pushup, pick up legs and bring them under you and do a dip. It's a crazy move and everyone fell on the first try! I did get 3 solid ones in there.  Then I did played a little bit on the rings. It was fun!

Front squat x 2
Top Load: 135# PR by 5lbs!  Then 140# X1

Tabata front squats @ 50% of 2X max
45 reps @ 75#

Sunday, February 13, 2011

More Squat Cleans

More squat cleans--Whew! Nice to finally work these for awhile.

In 12minutes: 
1RM Hang Squat Clean and Push Jerk
Top Load: 100#

This felt awesome and super strong! I honestly think I could have gone for 110.  I had a little trouble getting full extension on the push jerks, but that's a pretty heavy push jerk.  Cannot wait to go big on the next round of power cleans and split jerks. We should see some big numbers. Looking forward to that.

Met/strength con was
12 minutes, every minute on the minute:
3 squat cleans
double unders-as many as possible

Let's just say that the DU's need a TON of work, I went for 75# on the squat cleans and probably could have gone heavier....

So the 30 days of paleo are over.  I am definitely going to continue only add a few things like greek yogurt (to give a little variety to breakfast) and wine. :)

Wednesday, February 9, 2011

High Stakes Snatch


30 Snatch for Time---with a a catch! You had to "Anti-in" with XX pullups, then do your snatch. Then every minute on the minute do XX pullups, until you finish your 30 snatches.  You got to pick your level on how many pullups and how heavy your snatch.

I went 3 pullups, 65# snatch.  I finished in 5:45.  The snatch felt great! I hadn't worked this since I had been back (maybe once??) Either way, the form was great, it felt like riding a bike!

Another great day in the gym and one day closer to easier clean living.

Tuesday, February 8, 2011

More Breathing Squats

HUGE morning in the gym today. Warmed up to a 2X Max back squat, yes, read warmup. Hit a new max of 155# for 2 and 160# for 1. I so have a huge 1RM PR in my legs. Last PR was 150# for 1x so big gains here.

Second part was more breathing squats.  20 resps of 75% of your max.  Last time I worked at 115# and made the jump to 125#.  Holy focus and concentration here. That load was heavy, but I did it and was so proud. it felt great.

Felt totally weird and wired all morning. It was so strange. Wasn't sure if it was the adrenaline or the protein shake i ate for breakfast. We'll see how tomorrow goes. 

Monday, February 7, 2011

Strict Monday

WOD 1:
Strict Press x1
Top load: 77#

Attempted 80# twice and failed! I had 80# back in Germany, but I guess some time off from this definitely hurt the overall strength.  2011 goal is 85#.

WOD: 2
16min AMRAP
8 pushup (ring if possible)
8 push press (65#)
8 24" box jump

Survived a solid 6 rounds. Pushups were pretty tough, i just did regular ones to work on form since I'm pretty weak.  Box jumps went surprisingly well. :)

Paleo update: Was not very strict last week at all. Fell off the wagon, but I still think it was small. I major cheat meal per week and a few slips here and there. I missed the sugar the most last week, that's for sure.  Had a burger and fries on Saturday night and a few beers. Paid for it dearly the next day.  Discovered that taking magnesium helps the stomach issues. We will have to see how the week goes.

Overall update:  Have had some issues getting to the box more than 3 days a week, which is pretty terrible for me.  We've had some rough weather, prohibiting me from getting out of the driveway and lots of housework/repairs.  I swear we're never going to get this place to a respectable living state. Its exhausting!

More breathing squats tomorrow!

Tuesday, February 1, 2011

Squat Clean/Quadzilla!

Squat cleans. These come up only every so often. The don't seem to be in the regular rotation of lifts so I had no clue what today would look like.

WOD 1:
10 min AMRAP
Ladder 1,2,3,4,5 Hang Squat Cleans (75#)

The "infantry" level was 75#...I had to go for it b/c I wanted to be higher than a bulldog! It was HEAVY though.  I got through 2 full ladders. I had 2 attempts on each round 5. I kept dropping on rep 2-3 and if you did you had to start if over! I got through 2 on the 3rd round.

I looked up my squat clean PR--90#.  I managed a solid 80% of my 1RM for 35 reps.  That is awesome. I would have to guess my power clean PR is more than 100# by now.

WOD 2:
100 DU's
500m row

I did 50 DU's in 4 minutes then hit the rower for a 1:59 row. 

Monday, January 31, 2011

Best Morning in a long time

WOD 1: 
OHS x 1 (18 min)

I hit 100# the last time we hit this WOD a little over a month ago. I wanted anything over 100#, however that's pretty tough when your max jerk is also 100#.  This morning though I hit a SOLID 105#.  The squat part was easy, its the jerk that gets me.  I felt great!

WOD 2: 
12 minute AMRAP
HSPU, toes to bar ladder.  1,1,2,2,3,3, etc.

Quandry HSPU to date.  NOT ANYMORE! Coach said we could just work the HSPU for the time if we wanted. Heck, why not go for practice right? I hit two solid 30 sec holds and decided to go get an abmat and a 45# plate. I had to start somewhere.  I kicked up for another handstand and just held it there and just let the elbows go. Down I wentand then right back up! It was THE COOLEST feeling ever.  Then I did another, and another.  Then I went and did 5 toes to bar, then came back and hit 2 in a row, then 3, then 4 and worked sets of 5 T2B after each HSPU set.  Got in several 4 HSPU and 5 T2B rounds.  I can't wait to do more! I think if I can get to the 25# plate and ABMAT very soon! 

I will say that the "fixing Kalipa's HSPU" video on the mainsite the other day was really helpful.

WOD 3:
3 rounds of L-sits off of dumbells

I wasn't sure how this would go, but luckily Jason made me do this fairly often back in good 'ole Schweinfurt.  I got 3 rounds of about 10 seconds. It felt awesome to do that (even if just for a few seconds) because only 3-4 of us girls could even do it! Learned that I must do more hip mobility since its not core strength issues, but pinching in my hips that keeps me from doing more work!

Found this awesome video on a link from Angie's blog today!

Sunday, January 30, 2011

“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can. 

Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.

wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…

I was right on the money at 40sec for the 200m and 2min for the 400.  This was a great little afterparty wod.  your legs were fried from the DL and DUs! 

Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much.  Let's just say its slow to digest so I had to take some medicine to make things happen.  I ended up quite ill that morning. Ugh.   Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning.  Friday looked like this: 

Breathing Back Squats

wod1.)  20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM

I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#.  I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy.  This was a super cool WOD that is apparently a throwback to '70s powerlifting days.  You start out and get your 5-8 reps out of the way.  You take a few breaths and get to rep 10...then the work begins.  I cranked out a few more then, you have to start your "breathing".  Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath.  It's crazy and a huge challenge.

WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6

I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line.  Shooting for hitting the higher target these days.  Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups. 

Totally had a cheat weekend on the diet.  Both husband and I were ornery, hungry, and at each others throats.  We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit.  I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would.  I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though? 

Hoping to make this a 4-5 WOD week with some strict eating again.

Monday, January 24, 2011

Monday Fran

really? on a monday at 0515? Silliness, I tell you.

I was a little nervous about Fran--I hit it last at the Milan Cert in May and had a great time of 8:20ish. Great in my book.  Today as I warmed up 65# thrusters were heavy and I was STILL sore from last week.  The overhead part of the thruster was going to keep me down. My goal was a sub 10. I knew that at PR was not in the books today. Nowhere close. Finished in a solid 9 minutes.  I could totally smash 8min on a good day with some more practice on the pullups. Mine are more and more pathetic every day.

We will plan to meet Fran again on a first Friday in 3-4 months and see where we are at.  Had Fran lung all day...hoping for a 1RM day tomorrow.

Sunday, January 23, 2011


After a crappy Thursday workout I came ready to hit it hard on Friday.

AMRAP 20 Minutes:
3 Clean and Jerk, 6 Burpees, 9 Wallball

The C&J's were supposed to be heavy. about 80% of your 1RM.  That would have been about 80 for me. Given I was still sore from strict press on Wednesday I started with 75#.  I got 5 rounds in before I had to dial back to 65#.  Granted I was cruising and lowered the weight at about minute 10.  When you say that burpees were the easiest part of the WOD, you know you're in trouble.  Wall balls were a cinch too. 

Diet is still going pretty well.  Friday night was a total cheat night--1 beer and french fries out at the bar. Then Sunday I went out for breakfast and had an omelet, which made me incredibly nauseous a few hours later, plus a headache. I splurged with some plain crackers because when you want to vomit and can't nothing helps more than a few plain crackers. Then I had another beer during the Bears/Packers game...couldn't help myself. It was the game of the year! 

Fran on Monday...sigh...nervous already.

Thursday, January 20, 2011

Wednesday Thursday WODs

Finally made it to the gym this week!

Wednesday WOD
12 strict press
12  pushups (paralette or otherwise below parallel)
Time: 27ish minutes

Yes, a long WOD.  It really doesn't look that bad on paper until you realize what the RX'd weights were! RX was 65# for women. 60 reps at ridiculous. I went with 55lbs and frankly, it was a bit ambitious, but I did finish all reps at that weight.  At times it was 1-2 reps at a time.  By round 4 I was fighting all out failure of each rep.  I heard Coach remind someone to take a deep breath.  I did that and it helped immensely and made each rep much easier.  The pushup portion was to just get below parallel--i ended up using wood planks and did a few rounds of 6 reps regular, 6 on my knees. i think i made it to round 4 on that and realized i overall need to work the pushups.

Thursday WOD
400m run
15 pullups
15 box jumps
15 kb swings
Time: a slow 21minutes

I chose the "bulldog" route this morning of just 3 rounds.  The pullups take the longest time, but I hammer them out 1-2 at a time. The arms were SMOKED from yesterday.  Box jumps were painful from when I hit myself with the sledge hammer a few weeks ago, but I go through them.  Tomorrow should be interesting.

Paleo is going well, but feel the need for a good darn cheat damn it.  Little cheats like salad dressing I'm allowing, but only because I'd otherwise go insane. 

Tuesday, January 18, 2011

The hardest day...#4

An inch of ice on my car this morning kept me from getting to the box on time...I should have just gone upstairs and packed my bags for work and gone to the later class. I crawled back into bed instead. Good thing I did because my cat got sick shortly afterwards and I ended up taking him to the vet. Again.

Well, despite my lack of working out, my eating is on track. Day 3 looked like this:

B: hard boiled egg, 2 slices ham, pear, coffee
S: half of a lara bar
L: 3 thick slices of turkey, apple, 1 cup blackberries, blueberries.
S: a few almonds, chunk of jerky
S: half lara bar
D: Pork roast with cauliflower and zuchinni.  We tried a recipe from robb Wolfs book and it was ok--not great.  The pork was yummy, I just would have used a different sauce and veggies.

Super hungry today and I realize I probably need to just eat more veggies and I need more low sugar carbs.  The problem is I just want to feel full.  I am worried to think about what I'll fell like after a really hard WOD that will just set my metabolism running for the day. I'll let you know how it goes tomorrow.

Monday, January 17, 2011

Day 3

B:  2 hardboiled eggs, chopped for salad. add salt and pepper and touch of dijon mustard. 1 tsp mayo.
 Rasperries.  Coffee
L: small burger topped w/ mushrooms and onions. (leftovers) baby carrots, apple.
S: jerky, almonds, macadamia nuts, a few raisins (like 10-12) Coffee
D: Zucchini spaghetti with meat sauce. Salad.
S: frozen strawberries

I had the day off from work and had every intention of getting to the box.  The cats however decided to go crazy between the hours of 4-6 and I was just exhausted. I never made it. Day 3 of paleo was hard.  Extreme cravings for something that will make me feel FULL.  Drank lots of water, ate nuts mid-day...
Its 830pm and I'm hungry...its hours until breakfast.  I still get to have my berries yet, but that won't fill me up either. 

Does anybody have suggestions to make me feel more full? I probably could have done more protein at dinner, but really. I'm just darn hungry.   Thoughts?? Suggestions?? Ears (and mouth) are wide open!

Sunday, January 16, 2011

Day 2 Paleo

A bit hungrier today, but feeling good. No headaches. Woke up with a ton of energy today to tackle a lot more unpacking and a daunting amount of stairs! That was the workout....unpack and organize for time.

B: 2 thick slices of turkey, bacon, pear, coffee
L: leftover talapia, blueberries, blackberries, .7 oz gouda (ok, not paleo, but I can't throw away expensive cheese and I figure an ounce every few days won't kill me, right?)
S: small apple w/ sunbutter
D: burger, broccoli, sauted onions and mushrooms w/butter
S: Clementine

Probably a bit too much fruit...I'll have to dial in the veggies into my lunch and snacks.

Saturday, January 15, 2011

Front Squat and KB Madness

WOD 1: Front Squat x2
Top load: 130

WOD 2: Every other minute, for 10 minutes, do 30 kettlebell swings. For every missed rep, 200m spring penalty.

Yes, you read that right.  It was madness.  I used a 35# bell, RX was 45 for women, 70 for men.  I smoked through them though and finished each round just in the knick of time.  By round 4 your forearms don't even know whats going on.  It was one of those WODs where you had to get mean, find your happy place, and embrace the suck.

Saturday is a rest day, but hardly.  A million and one trips up and down the stairs of my new 3 level townhouse.  We got all of our household goods delivered on Monday so we were unpacking boxes all day and moving furniture around. Since nothing has a place or is in the right place you have to trek up and down, up and down...after a whole day its a serious workout!

My husband is a paleo GOD today. It's day 1 of our 30 day challenge. Here's how it looked today:
B-fast: Paleo pancakes (yummy!), all natural, nitrate free bacon, sliced apples on the cakes, and I cut it with a sprinkle of cinnimon.
L: Chicken Fajita Salad.  Chicken, onions, red peppers, on a bed of lettuce w/ tomatoes and Salsa.  Had to skip the avacado because it wasn't ripe! We both crashed a few hours later and realized we forgot the fat part...ooops!
S: A few almonds, small apple, chunk o' jerky. Black Tea.
D: Baked Talapia with rosemary and pecan crust, green beans.  Supposed to eat a salad too, but I can only do one a day, too much lettuce makes me want to vomit. He's having baked salmon (i don't like salmon) salad and green beans.

Watching the Packers vs. Falcons and NOT drinking beer will be tough for us both.

Thursday, January 13, 2011

Just stating the facts

Way behind on the blog. Lots and Lots and Lots on my mind. New year, new goals, new house (hence last week's hiatus), new diet (30 days of paleo starting Saturday), and probably a new box.  The house is consuming me, but I wanted to get the stats down.

15 wall balls
20 sledge strikes
25 GHDs
30 DU's
350m row

Had to sub 50 situps for 25 GHDs, 120 SU's for double unders.  Wallballs were actually pretty easy.
4 rounds of this was just lots of work--31:07

Rest Day

wod1.)TABATA mashup
20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) 185w, 275m 

Used 155# for this.  Epic tabata...

wod2.) EVERY 3 Minutes run 400 meters x 5 rounds.   

Had to maintain pace for all 5 rounds within 5 seconds.  Ran an average of 2:00min per round. fastest was 1:58, slowest was 2:04. 
wod1.) 18min: OHSx1
wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get?
HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m 

I hit a solid 100# for the OHS and was pumped about that. Ladder up was 9 rounds even.  Killer WOD.

Week one of 2011 was a rest week due to remodeling the house.  Worked all day, worked all night too. Exhausting.  New year's eve was a 4 mile run and I posted a pretty decent time! Despite some foot pain and achillies issues, I felt really slow, but my pace was still about 8:30. I'll have to look up the offical time. :)