Tuesday, January 24, 2012

Monday Intervals and TNG Tuesday

Monday intervals...pullups were going to be my goat on this one and that they were. Rowing was not so bad. i think 1 minute sprints are my max output...anything more and I just suck. I did get 10 pullups in a row on the first round. That's a rare thing.

5 sets-
15 UNBROKEN pullups, (order of preference is C2B, COVP, then Regular. If you don’t yet have 15 unbroken scale to 10 reps anyhow)
15 feet elevated, thighs off ground, hand release pushups
15 wallball
15 calorie row
2-3 min rest between each Set
Add all 5 sets together and record TOTAL.

Total time was 17:XX.  Intervals were between 3-4 minutes...got slower each round.


6 Sets
Every 90 seconds
5 Touch and Go
Hang Clean & Jerk 

Loved this fast wod. Worked at 85# which was lighter than I wanted to go, but I worked to eliminated the pause between my clean and jerk.  I was able to do all 6 sets unbroken and didn't pause between clean and the jerk. Had to work hard to get under the bar and get the elbows up! 

Sunday, January 22, 2012

Recap of the week

Last week ended up not so great.  I did Fran and was in a world of hurt. Took Tuesday as a rest day. Hit the benchmark on Wednesday of 100 burpees for time. Time was 8:20.  I went at about 85% effort and made sure there were no floppies.  I would love to hit this again for a sub 8:00 time.

Thursday was Jackie. I was feeling a little better and just wanted to get in a move so I warmed up the back, hit a few hundred meters on the rower and a few pullups for a warmup.  

1000m Row

45 pound Thruster  50 reps

30 pull-ups

Time: 12:43

Thursday night I felt awful and was in bed by 8:30 and I decided to sleep in Friday morning. I slept in Saturday morning too--lazy lazy rest days. I feel bad about not doing anything, but I'm listening to my body which is screaming--REST, SLEEP. So I am.

Ready to hit it hard (and smart) in the box this week.

Monday, January 16, 2012


What a horrible day. What can I say.
I was mentally ready to attack this. Physically I was not. I knew that halfway through the warm up that it was not a good idea to even attempt this.  I pulled some back muscles last week and have aggravated them ever since, in every WOD since then.  Today I found myself in tears halfway through the round of 15, back spasming, thinking DNF, but no, I wasn't smart enough to quit. I should have.

10 awful minutes later it was all over. I spent about 5 minutes actually doing the work, the other 5 staring and hovering over the bar, flailing on the pullups. total time was 10:04.  I don't have a Fran cough, my quads are not on fire tonight, clearly not even close to an full effort, but my back still aches.

This week is benchmark week at CFOT and I'm going to end up sitting most of it out, and I'm pissed. I should just suck it up, but no, I'm mad.  Mad at myself for taking rest and getting to the chiropractor when I knew I needed to go, not going lighter on a WOD when I just wanted to be a badass and prove myself I could do it. Oh yea, I can, but I can't do anything else for like a week....

Back is technically sound, just stronger than my abs apparently, which is what is causing all this pain. Time to work on the core and train smarter.

Sunday, January 15, 2012

2012 Goals

I've taken a hiatus from blogging and generally recording my workouts in 2011.  I'm back to write, record, and reflect on my CrossFit adventures in 2012. I'm in a good place with my fitness and nutrition after lots of hard work in 2011. It was a good year--I picked up new skills, hit PRs, completed a half marathon and a triathlon, and even competed in a CrossFit competition.

Here are my 2012 goals:
1 Muscle Up
300# Deadlift
130#+ C&J
Perfect Double Unders
Compete in a CrossFit Competition

Saturday WOD:
Power Clean Intervals
work at 85, 80, 75, and 75% of 1RM
1min @100#-10 reps
rest 2 min
1min @ 95# - 12 reps
rest 2min
1min @90# -12 reps
rest 2 min
1min @ 85#- 14 reps

Worked HSPU negatives afterwards and Laura and Jessica showed me the trick to get C2B pullups!
It's gonna be a good year, I can feel it.

Monday, January 2, 2012