Wednesday AM:
WOD A: Back Squat x 3 = 165# Felt light and could have gone one more round, ran out of time
WOD B: High Hang Squat clean x1/Squat Clean x1
High hang is tough, but got it in the end. #115 for high hang, #120 from the floor. new PR is in there.
Tuesday AM:
50 ring pushups for time: 6:30 (i had more in me)
then
10min cap
7 rnds
7 plate burpees
7T2B
Finished exactly 6 rounds.
Showing posts with label burpee. Show all posts
Showing posts with label burpee. Show all posts
Wednesday, July 3, 2013
Thursday, February 2, 2012
Catch up. Lots of PRs!
Lots of great Wods this past week. And, I had a streak of 3 lifts, 3 days, and 3 PRs! Also, I am helping out with CFOT's paleo challenge. I built a blog, help set up the rules...sheesh. I year ago I was still 2 pant sizes bigger, stuffing my face with just about everything I could eat. My how I changed in 2011. 2012 is going to be fun. Its off to a great start and February only brings more excitement. The paleo challenge and the CF Open! Fun times ahead. Here's a log of what I've been up to.
Wednesday 2.01.2012
WOD 1: 5 min AMRAP Snatch @ 85%
I got 26 reps (no misses, not TNG) at 75#. I think I could have gone heavier, but we were the guinea pings at 0515. This was just for competition club peeps since we hit 1RM on Saturday.
Felt pretty confident on this move.
WOD 2: 7min AMRAP: 10 Thrusters, 5 burpees.
I got 7 rounds....goal was 1 round a minute and I DID IT!! I didn't wuss out!! Thrusters were light--only 55lbs, but I suck badly at thrusters so this was truly a test for me.
Tuesday 1.31.2012
I had a sucky day. The wod included HSPUs which are just my nemisis and I just get really disappointed in myself when we do them. I just can't seem to make progress on this movement. Not worth recording the intervals. I just sucked and I had a bad attitude. I showed up and that is half the battle.
Monday 1.30.2012
Wod 1: 1RM Max Squat Clean
New PR at #125
Wod 2:7 min AMRAP, 5 unbroken hang squat clean, 20 DUs
I got 4 rounds in...1st round was with 75#...failed to load the bar properly. Double unders were touch and go. I have to learn to take my time.
Saturday 1.28.2012
WOD 1: 1RM Snatch.
Hit 90# solidly...I attempted 100, but totally missed. This was fun!!! It's been a LONG time since I did a 1RM snatch.
WOD 2: 9 min AMRAP, 5 squat snatch, 10 T2B. I was 5 T2Bs short of 5 rounds. I did the squat snatch at 75#. This was brutal, but it was fun!!!
Friday 1.27,2012
1RM Power clean
My long time goal the past 6 months has been to hit a 130# clean. I've been stuck at 120# forever. I did it!! It was damn ugly, but I did it. I really need to work the getting under the bar, and landing on my heels. Something to keep working on, i want this one bad!! This completed my 6 week goal trifecta of hitting a +250DL (I hit 255), 2 strict pullups in a row and a #130clean! Go me. I love mini goals. I think I need to set another set of 6 week goals.
Wednesday 2.01.2012
WOD 1: 5 min AMRAP Snatch @ 85%
I got 26 reps (no misses, not TNG) at 75#. I think I could have gone heavier, but we were the guinea pings at 0515. This was just for competition club peeps since we hit 1RM on Saturday.
Felt pretty confident on this move.
WOD 2: 7min AMRAP: 10 Thrusters, 5 burpees.
I got 7 rounds....goal was 1 round a minute and I DID IT!! I didn't wuss out!! Thrusters were light--only 55lbs, but I suck badly at thrusters so this was truly a test for me.
Tuesday 1.31.2012
I had a sucky day. The wod included HSPUs which are just my nemisis and I just get really disappointed in myself when we do them. I just can't seem to make progress on this movement. Not worth recording the intervals. I just sucked and I had a bad attitude. I showed up and that is half the battle.
Monday 1.30.2012
Wod 1: 1RM Max Squat Clean
New PR at #125
Wod 2:7 min AMRAP, 5 unbroken hang squat clean, 20 DUs
I got 4 rounds in...1st round was with 75#...failed to load the bar properly. Double unders were touch and go. I have to learn to take my time.
Saturday 1.28.2012
WOD 1: 1RM Snatch.
Hit 90# solidly...I attempted 100, but totally missed. This was fun!!! It's been a LONG time since I did a 1RM snatch.
WOD 2: 9 min AMRAP, 5 squat snatch, 10 T2B. I was 5 T2Bs short of 5 rounds. I did the squat snatch at 75#. This was brutal, but it was fun!!!
Friday 1.27,2012
1RM Power clean
My long time goal the past 6 months has been to hit a 130# clean. I've been stuck at 120# forever. I did it!! It was damn ugly, but I did it. I really need to work the getting under the bar, and landing on my heels. Something to keep working on, i want this one bad!! This completed my 6 week goal trifecta of hitting a +250DL (I hit 255), 2 strict pullups in a row and a #130clean! Go me. I love mini goals. I think I need to set another set of 6 week goals.
Tuesday, May 3, 2011
Back to Blogging
Saturday
6.2 mile run. 1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?
Monday
10 Push press 85/115(65#)
10 KB Swings 35/53
10 Box jumps 24″ (23")
8 rounds+16 reps
6.2 mile run. 1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?
Monday
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.
Tuesday
Jack
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!
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:
5RFT
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
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:
5RFT
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, August 23, 2010
20 MIN Metcon
WOD #1:
1000 m swim
I wanted to swim 1800, but the pool got full with a bunch of old people just swimming aimlessly. Without lap lanes, it became dangerous to keep your head in the water. Felt pretty strong today--will hit the pool again later in the week!
WOD #2
20 Min AMRAP
10 DB shoulder Press, 10 Burpee, 10 Box Jump
Total: 9 rounds
So after the pool I came home and ate crap. The weekends away from home and on the road just throw me off! The fridge is empty, I'm sad and bored and what do I do? Eat...crap. Well, that means another WOD is in order. I did CFOT's alternate WOD for the day and boy was it a kicker.
I think this little couplet should have had one more element to it, but regardless, it made you work on your mental game. I used 15lb dumbbells which turned out to be perfect. I was able to do most of the sets of 10 unbroken and some with just a slight rest in the middle. Burpees---oh how i hate thee. They are one of my most improved moves of the year though. As my friend Soni says--JUST KEEP MOVING--DON'T STOP. That's what I did on the burps and the box jumps.
I had a solid sweat going on and people were totally staring at me--"what is that silly girl doing, flailing and jumping around in the corner?". I think it helped that I had my ipod shuffle on me to keep me focused. If it ever stops raining (yes, its STILL raining) I hope to get a long bike ride in one of these days.
1000 m swim
I wanted to swim 1800, but the pool got full with a bunch of old people just swimming aimlessly. Without lap lanes, it became dangerous to keep your head in the water. Felt pretty strong today--will hit the pool again later in the week!
WOD #2
20 Min AMRAP
10 DB shoulder Press, 10 Burpee, 10 Box Jump
Total: 9 rounds
So after the pool I came home and ate crap. The weekends away from home and on the road just throw me off! The fridge is empty, I'm sad and bored and what do I do? Eat...crap. Well, that means another WOD is in order. I did CFOT's alternate WOD for the day and boy was it a kicker.
I think this little couplet should have had one more element to it, but regardless, it made you work on your mental game. I used 15lb dumbbells which turned out to be perfect. I was able to do most of the sets of 10 unbroken and some with just a slight rest in the middle. Burpees---oh how i hate thee. They are one of my most improved moves of the year though. As my friend Soni says--JUST KEEP MOVING--DON'T STOP. That's what I did on the burps and the box jumps.
I had a solid sweat going on and people were totally staring at me--"what is that silly girl doing, flailing and jumping around in the corner?". I think it helped that I had my ipod shuffle on me to keep me focused. If it ever stops raining (yes, its STILL raining) I hope to get a long bike ride in one of these days.
Saturday, July 17, 2010
Sexy Back
So after two days of failed attempts at working out, I was determined to do it right today. Thursday night I got in half a bike ride---flat on the way back. Mindi taught me how to change a flat though. Yea for new skills! And its fun to look like a badass with bike grease all over ya. Too bad we drained the air before we got the tire right. Friday was just a waste...depressed.
I woke up early today and was catching on my blog reading. I just have to say a big THANK YOU to all you out there in blogland. You are such and inspiration and I would kill for one of your WODs a week. It is also good to know that others are struggling with the same things I am--motivation, working out alone, stress, the hell that military life can sometimes leave you in.
I am a huge fan of CrossFit Angie right now because her affiliates WODs are right up my alley, i.e. doable in my backyard without a lot of equipment. This morning was nice and cool so this WOD looked like a great one to hit:
WOD
5 RFT
30 Wallball (14#)
15 burpees
Time: 18:28
Finisher: 1 mile trail run (try that after 150 burpees) It was ugly.
I breezed through round 1 in 2:30, round 2 in about 3:30 and got slower from there. I just kept "chunking" each round. 10, 10, 10...5, 5, 5. catch breath between rounds. On round 4, Sexy Back came on my ipod...not a huge fan of JT, but just the right beat. Then I started thinking about how last summer I felt amazing, confident, happy with myself. I loved hanging out at the pool on the weekends, and didn't blink about having to put on my suit--even if it was a bikini. Not so much this summer...but you got to start somewhere. Hopefully by just plugging along at these WODs and not giving up, I can get my "Sexy" back.
This WOD will do that. Core must be tight on burpees. Abs and Gluts cannot sag. I also discovered that wallballs get easier if you just stick your butt really far back, while in the ass to grass position, then tighten your abs and thrust/swing with your hips, it takes a good deal of the quad work out of the movement--mine were screaming by round 2.
Hoping to maybe hit CF Ramstein on Monday. Maybe? Maybe?
I woke up early today and was catching on my blog reading. I just have to say a big THANK YOU to all you out there in blogland. You are such and inspiration and I would kill for one of your WODs a week. It is also good to know that others are struggling with the same things I am--motivation, working out alone, stress, the hell that military life can sometimes leave you in.
I am a huge fan of CrossFit Angie right now because her affiliates WODs are right up my alley, i.e. doable in my backyard without a lot of equipment. This morning was nice and cool so this WOD looked like a great one to hit:
WOD
5 RFT
30 Wallball (14#)
15 burpees
Time: 18:28
Finisher: 1 mile trail run (try that after 150 burpees) It was ugly.
I breezed through round 1 in 2:30, round 2 in about 3:30 and got slower from there. I just kept "chunking" each round. 10, 10, 10...5, 5, 5. catch breath between rounds. On round 4, Sexy Back came on my ipod...not a huge fan of JT, but just the right beat. Then I started thinking about how last summer I felt amazing, confident, happy with myself. I loved hanging out at the pool on the weekends, and didn't blink about having to put on my suit--even if it was a bikini. Not so much this summer...but you got to start somewhere. Hopefully by just plugging along at these WODs and not giving up, I can get my "Sexy" back.
This WOD will do that. Core must be tight on burpees. Abs and Gluts cannot sag. I also discovered that wallballs get easier if you just stick your butt really far back, while in the ass to grass position, then tighten your abs and thrust/swing with your hips, it takes a good deal of the quad work out of the movement--mine were screaming by round 2.
Hoping to maybe hit CF Ramstein on Monday. Maybe? Maybe?
Wednesday, November 11, 2009
HANSEN
Veteran's Day 2009. First full day with Chip at home. I couldn't convince him to join me today. Hopefully tomorrow!
So, Jerry prescribed one of the newest Hero workouts, Hansen. Luckily, since CFOT is new to the whole glut/ham development machine, we scaled the GHD part to just 15 reps as opposed to 30 reps. Thank god.
Workout looks like this:
5 RFT
30 Kettle bell swings (45#)
30 burpees
15 GHDs
I hit this workout at 1715 instead of 0515...this always makes me uneasy. Did I eat to much? Hydrate too much/not enough? Makes me nervous. And you get to see the FB banter all day about how much this sucked. I went in anyways.
I wanted to do the 53#'s on the KBswings, but really, I'm not that strong yet. Maybe someday. Went with the 45#'s and it was HEAVY! The burpees went ok today--better than usual. I was able to keep up solid sets of 10 for quite awhile until my knee started really bugging me. Jumping into that squat position on your heels for 150 reps starts to really really hurt when there is no cartilage to pad the bone on bone action. I wish I could magically regrow cartilage. hrumph. The GHD's aren't so hard for me physically. They just make me DIZZY and lightheaded. I've got to figure out how to do more than 15 of these without feeling like blowing chunks.
Total Time: 38:30 I was really happy with this. I was just shooting for less than 40min.
This is definitely a workout I would do again! No pullups! :)
So, Jerry prescribed one of the newest Hero workouts, Hansen. Luckily, since CFOT is new to the whole glut/ham development machine, we scaled the GHD part to just 15 reps as opposed to 30 reps. Thank god.
Workout looks like this:
5 RFT
30 Kettle bell swings (45#)
30 burpees
15 GHDs
I hit this workout at 1715 instead of 0515...this always makes me uneasy. Did I eat to much? Hydrate too much/not enough? Makes me nervous. And you get to see the FB banter all day about how much this sucked. I went in anyways.
I wanted to do the 53#'s on the KBswings, but really, I'm not that strong yet. Maybe someday. Went with the 45#'s and it was HEAVY! The burpees went ok today--better than usual. I was able to keep up solid sets of 10 for quite awhile until my knee started really bugging me. Jumping into that squat position on your heels for 150 reps starts to really really hurt when there is no cartilage to pad the bone on bone action. I wish I could magically regrow cartilage. hrumph. The GHD's aren't so hard for me physically. They just make me DIZZY and lightheaded. I've got to figure out how to do more than 15 of these without feeling like blowing chunks.
Total Time: 38:30 I was really happy with this. I was just shooting for less than 40min.
This is definitely a workout I would do again! No pullups! :)
Monday, November 2, 2009
More Snatch!
WOD:
5 RFT
3 snatch (65#)
6 Lou Burpees (2 pushups per burpees)
9 24" box jumps
Time: 11:59
After a weekend of sitting, moping, and organizing my life, I was so ready to hit the box this morning. The rain kept me from my run and bike ride and I was really bummed about that.
Much to my surprise we had a crowd at 0515 this morning like I've never seen! Great energy for a great little WOD which, of course, looked easier than it was.
I finally put some weight on the bar-65 pounds for the snatch. It wasn't pretty. For some reason I kept having to press it out at the top. it made me so mad, but this move is something to just keep working on. Lou burpees just suck, but I didn't have to go to my knees on the pushups. Box jumps felt awesome this morning. At first glance they are intimidating, but I tried one before the WOD and it wasn't too hard. 9 reps for 5 rounds was a perfect amount to feel it during the WOD, I will feel it tomorrow, but it won't cripple me for the rest of the week! Christine and I then finished off with a mile run. I actually sprinted -- all out -- from Montgomery St. to the box. It felt really really good to actually sprint! Love that mile cool down too...the city's skyline is exquisite when the sky is showing the first glints of a new day.
5 RFT
3 snatch (65#)
6 Lou Burpees (2 pushups per burpees)
9 24" box jumps
Time: 11:59
After a weekend of sitting, moping, and organizing my life, I was so ready to hit the box this morning. The rain kept me from my run and bike ride and I was really bummed about that.
Much to my surprise we had a crowd at 0515 this morning like I've never seen! Great energy for a great little WOD which, of course, looked easier than it was.
I finally put some weight on the bar-65 pounds for the snatch. It wasn't pretty. For some reason I kept having to press it out at the top. it made me so mad, but this move is something to just keep working on. Lou burpees just suck, but I didn't have to go to my knees on the pushups. Box jumps felt awesome this morning. At first glance they are intimidating, but I tried one before the WOD and it wasn't too hard. 9 reps for 5 rounds was a perfect amount to feel it during the WOD, I will feel it tomorrow, but it won't cripple me for the rest of the week! Christine and I then finished off with a mile run. I actually sprinted -- all out -- from Montgomery St. to the box. It felt really really good to actually sprint! Love that mile cool down too...the city's skyline is exquisite when the sky is showing the first glints of a new day.
Saturday, August 29, 2009
2 workouts and 1 cool new friend
Friday:
WOD:
7 rounds for time
3 heavy dead lifts (175#)
6 toes to bar
9 burpees
Time: 19:07
I tried something new yesterday. Working out at 5pm instead of 5 am! Totally different experiences. First I walked in with my eyes wide open, the sun was out, a new team, etc.
The crew was great and we pushed it hard. I wanted to do the "pro" version of this workout with the DL's at 185, but I tried it during warmups and I new that 21 reps was going to kill my back, so I backed off. Better to be smart and not hurt myself! The toes to bar move on the pullup bar is getting so much easier. I love this core move so much more than abmats. Oh, the burpees. It has been almost a month since we've met and really they felt great! my triceps and chest are clearly getting stronger. I kept the cycle rate up pretty high and tried to rest a little as possible. I needed the extra seconds on the DL's to recover from all the dizziness!
Afterwards, I was getting on the rower to do some extra work and this girl came over and said, "you're doing the extra?" I said, " yea, I was gonna run, but i'm doing an 8-10miler in the am..." The conversation with Alyssa went from there...where do you run? what trails? races? training? She was wearing a "Hood to Coast" shirt so I knew immediately she was hard core. (The Hood to Coast race is some 190 mile relay race from Mt. Hood to the Pacific coast in Oregon.) Then she said she is running 4 half marathons in October for charity. My jaw dropped. I immediatly invited her to join me for my run this morning and we made a date to meet at 7am. This is what I LOVE about crossfit. Incredibly friendly people who you feel like you already know because you have an instant common bond in crossfit. and they are up for any challenge, competitive, but in the coolest way possible, always encouraging. And you can meet one night, and be running buddies the next. Welcome to DC and Crossfit Old Town Alyssa!
Saturday:
WOD:
8.5 mile run
Time: 1:16
Met up with Alyssa and we took off into the grey humid mist along the GW trail going south to Mt. Vernon. We decided to run across the Woodrow Wilson bridge into Maryland...the bridge is over a mile long! We had a great conversation and fell right into stride with each other. After, she decided she was going to the crossfit WOD....100 thrusters for time, 5 pullup penatly for every drop. I thought about going light on the weight and just doing it, then realized 3 workouts in less than 24 hours will a pulled hamstring was just plain stupid. I just cheered everyone one, watched for "fouls", and gave a few pointers. The crew worked REALLY HARD this morning--it was impressive to watch! Then Alyssa and I headed to the King Street farmers market to pick up fruit and veggies for the week. YUM! What a great saturday.
WOD:
7 rounds for time
3 heavy dead lifts (175#)
6 toes to bar
9 burpees
Time: 19:07
I tried something new yesterday. Working out at 5pm instead of 5 am! Totally different experiences. First I walked in with my eyes wide open, the sun was out, a new team, etc.
The crew was great and we pushed it hard. I wanted to do the "pro" version of this workout with the DL's at 185, but I tried it during warmups and I new that 21 reps was going to kill my back, so I backed off. Better to be smart and not hurt myself! The toes to bar move on the pullup bar is getting so much easier. I love this core move so much more than abmats. Oh, the burpees. It has been almost a month since we've met and really they felt great! my triceps and chest are clearly getting stronger. I kept the cycle rate up pretty high and tried to rest a little as possible. I needed the extra seconds on the DL's to recover from all the dizziness!
Afterwards, I was getting on the rower to do some extra work and this girl came over and said, "you're doing the extra?" I said, " yea, I was gonna run, but i'm doing an 8-10miler in the am..." The conversation with Alyssa went from there...where do you run? what trails? races? training? She was wearing a "Hood to Coast" shirt so I knew immediately she was hard core. (The Hood to Coast race is some 190 mile relay race from Mt. Hood to the Pacific coast in Oregon.) Then she said she is running 4 half marathons in October for charity. My jaw dropped. I immediatly invited her to join me for my run this morning and we made a date to meet at 7am. This is what I LOVE about crossfit. Incredibly friendly people who you feel like you already know because you have an instant common bond in crossfit. and they are up for any challenge, competitive, but in the coolest way possible, always encouraging. And you can meet one night, and be running buddies the next. Welcome to DC and Crossfit Old Town Alyssa!
Saturday:
WOD:
8.5 mile run
Time: 1:16
Met up with Alyssa and we took off into the grey humid mist along the GW trail going south to Mt. Vernon. We decided to run across the Woodrow Wilson bridge into Maryland...the bridge is over a mile long! We had a great conversation and fell right into stride with each other. After, she decided she was going to the crossfit WOD....100 thrusters for time, 5 pullup penatly for every drop. I thought about going light on the weight and just doing it, then realized 3 workouts in less than 24 hours will a pulled hamstring was just plain stupid. I just cheered everyone one, watched for "fouls", and gave a few pointers. The crew worked REALLY HARD this morning--it was impressive to watch! Then Alyssa and I headed to the King Street farmers market to pick up fruit and veggies for the week. YUM! What a great saturday.
Friday, July 17, 2009
Snatch?!
WOD:
12 Snatch (women was 65#, I did 35#)
12 Pullups (subbed 8)
12 burpees
Time: 23:05
I can only remember doing the snatch once since I joined crossfit back in March. When I saw it on the board I thought, "Great...another move I'm going to suck at...". In my efforts over the last year to change these constant negative thoughts I told myself I was instead going to try my best and work on getting the move down and not be embarrassed my the lack of load on the bar. So what about weight--how many people do I know that can even do a snatch?
Warm up with the PVC and the 33# bar felt so awkward...this was not looking good. Then we switched out the bars to a 15# bar and 10# plates and after a few reps, this wasn't so bad. 3..2..1.."hit it" and 12 reps later the snatch felt good! The pull was strong and I'm finally figuring out where my elbows need to be on the these lifts and that is all the difference. Today I really felt the difference using a hook grip too--for some reason my hands don't usually like that grip.
Pullups were a bust. My left hand is angry at me and is either severely bruised or infected...I did jumping negatives instead. This was all to save my shoulder-its feeling better, but not perfect yet. Burpees weren't as awful as usual and my cycle rate was up--i think all the pushups have been paying off.
Overall, not a terrible workout considering my mental state going in. And just showing up after 5.5 hours of sleep and ice cream for dinner counts for a lot.
I came home, fed the kitties, and crawled back in bed...an hour and twenty minutes later I woke up to Mack licking my hair. Rolled over and realized it was 8am. What a way to start a Friday.
12 Snatch (women was 65#, I did 35#)
12 Pullups (subbed 8)
12 burpees
Time: 23:05
I can only remember doing the snatch once since I joined crossfit back in March. When I saw it on the board I thought, "Great...another move I'm going to suck at...". In my efforts over the last year to change these constant negative thoughts I told myself I was instead going to try my best and work on getting the move down and not be embarrassed my the lack of load on the bar. So what about weight--how many people do I know that can even do a snatch?
Warm up with the PVC and the 33# bar felt so awkward...this was not looking good. Then we switched out the bars to a 15# bar and 10# plates and after a few reps, this wasn't so bad. 3..2..1.."hit it" and 12 reps later the snatch felt good! The pull was strong and I'm finally figuring out where my elbows need to be on the these lifts and that is all the difference. Today I really felt the difference using a hook grip too--for some reason my hands don't usually like that grip.
Pullups were a bust. My left hand is angry at me and is either severely bruised or infected...I did jumping negatives instead. This was all to save my shoulder-its feeling better, but not perfect yet. Burpees weren't as awful as usual and my cycle rate was up--i think all the pushups have been paying off.
Overall, not a terrible workout considering my mental state going in. And just showing up after 5.5 hours of sleep and ice cream for dinner counts for a lot.
I came home, fed the kitties, and crawled back in bed...an hour and twenty minutes later I woke up to Mack licking my hair. Rolled over and realized it was 8am. What a way to start a Friday.
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