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 HSPU
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.
Showing posts with label cleans. Show all posts
Showing posts with label cleans. Show all posts
Sunday, January 15, 2012
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 taper...at 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! :)
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 taper...at 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! :)
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
Breakfast:
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)
coffee
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
Breakfast:
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)
coffee
Tuesday, November 30, 2010
Clean and Jerk PR and Wicked Kettlebells
A must read for the day, from Blair Morrison, Fitness is...
Monday
10 Min-3 cleans, 1 jerk from the high hang
10 min-2 cleans, 1 jerk from just above the knees
10 min-1RM power C&J
Loved the ramp up here to REALLY work on the form. Top load was 105#, my first Clean and Jerk PR, and a PR (i think) for both lifts individually!
The best part was lifting with my BF Nikki. We were neck and neck the whole WOD. Mostly silent, letting each other just do her thing, but there for each other with that "you got this", "fast elbows", "deep breath". We were so in sync it was great. Then we both nailed the 105, each of us doubting ourselves, but believing the other had it. Nothing more rewarding that a morning in the gym with a friend, hitting a ton of badass C&J.
Tuesday
So the strength WOD was 5xback squats with chains. I realized that 3 weeks back in the box at the start of a six week strength series and mediocre diet are not going to get me 10lb lighter. I'm consistently weighing in at CFOT at 165lbs. I would like to be back to 155 by February. I had my month to work on just getting in the groove again, now its time to hit it hard. That means more met-cons, better food, less sugar, and supplemental cardio. Ugh. I JUST want my pant to fit...I know it will come but i hate sitting all day in tight pants!!
I did the "Alt" WOD this morning...which is most often 2x worse than the oly lifts. Today looked like this:
Evil Kettlebell WOD
At the "Infidel" level....one less than HTFU....
40 burpess, 80 kettlebell swings, 120 goblet squats, 80 KBHP, 40 jumping lunges.
Women 35/Men 53
Holy crap...doesn't look bad on paper right? Wrong. Hard as nails. The goal was not to drop the KB, but that didn't happen, yea right. I breezed right on through the burpees, KB swings weren't too bad...knocked those out in sets of 20, squats were the ultimate killer. started with sets of 10, then moved up to sets of 15. HP's were 10-15 at a time, and I split the lunges into 4 sets of 10. This was a mental killer. You just want to stop after about 50 KB swings! I finished in 28:07 and was proud of my effort even though I dropped the weight....a lot.
Monday
10 Min-3 cleans, 1 jerk from the high hang
10 min-2 cleans, 1 jerk from just above the knees
10 min-1RM power C&J
Loved the ramp up here to REALLY work on the form. Top load was 105#, my first Clean and Jerk PR, and a PR (i think) for both lifts individually!
The best part was lifting with my BF Nikki. We were neck and neck the whole WOD. Mostly silent, letting each other just do her thing, but there for each other with that "you got this", "fast elbows", "deep breath". We were so in sync it was great. Then we both nailed the 105, each of us doubting ourselves, but believing the other had it. Nothing more rewarding that a morning in the gym with a friend, hitting a ton of badass C&J.
Tuesday
So the strength WOD was 5xback squats with chains. I realized that 3 weeks back in the box at the start of a six week strength series and mediocre diet are not going to get me 10lb lighter. I'm consistently weighing in at CFOT at 165lbs. I would like to be back to 155 by February. I had my month to work on just getting in the groove again, now its time to hit it hard. That means more met-cons, better food, less sugar, and supplemental cardio. Ugh. I JUST want my pant to fit...I know it will come but i hate sitting all day in tight pants!!
I did the "Alt" WOD this morning...which is most often 2x worse than the oly lifts. Today looked like this:
Evil Kettlebell WOD
At the "Infidel" level....one less than HTFU....
40 burpess, 80 kettlebell swings, 120 goblet squats, 80 KBHP, 40 jumping lunges.
Women 35/Men 53
Holy crap...doesn't look bad on paper right? Wrong. Hard as nails. The goal was not to drop the KB, but that didn't happen, yea right. I breezed right on through the burpees, KB swings weren't too bad...knocked those out in sets of 20, squats were the ultimate killer. started with sets of 10, then moved up to sets of 15. HP's were 10-15 at a time, and I split the lunges into 4 sets of 10. This was a mental killer. You just want to stop after about 50 KB swings! I finished in 28:07 and was proud of my effort even though I dropped the weight....a lot.
Tuesday, November 16, 2010
It feels good to be home
I've been home exactly a month now and things are starting to click. I started back at work and the box last week and got of to a great start. Routines feel so good. Waking up a 0440 is not so hard when you have somewhere to be with people you like!
I have a lot of thoughts, reflections, and feelings that I would love to write about but I'm terribly short on time. I'm going to just be posting my stats here for a bit--we started a six week strength cycle last week and it has been great to get some baselines on my oly lifts and other skills. Here is the log of my last week which includes, Crossfit, yoga, and a Trail Race! Now to get the eating back on track and my size 10 pants should fit again in no time. I had to go buy new pants for work since all of my pants are too uncomfortable right now. I won't say they don't fit, but they certainly don't feel right or look very good. That's a whole other depressing story, but I'm going to be weighing my diet options--strict paleo for 30 days? Strict Zone? Weight watchers? God only knows that left to my own devices I will not be successful. Either way, a food journal starts today to start counting calories, protein, and carb intake.
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Tuesday, November 16th
3RM Back Squat with Chains
My effort: 105#. The chains are a whole new animal. The chains themselves weigh about 80 extra pounds, but on the downward motion they are weightless then coming out of the bottom of the squat you have to explode to get the pile of metal off the floor. The real key though is your breath and keeping your abs tighter than you ever thought. I felt this was a pretty solid effort.
Then, WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings . Subbed abmats, single jumps at 180 reps, and 45# KBS.
Monday, November 15th
WOD 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk.
My effort: 95#. Failed at the above the knee, but from the floor was solid. 90# for the full 3 For some reason this is the only record of a clean AND jerk WOD i have...i guess I avoidd C&J days.
My time: 9:57 Used a red band and 24' box jumps
Sunday, November 14th
Backyard Burn 5 mile Trail Run
My foray back into racing. Was with my girls again, Tamara, Kayla, Michelle, Nikki, and new addition Jill, plus Chip and Stuart cheering us on! I'll do a separate post on this later
Time: 52:43 for 5.5miles 19/76 for age group of 30-40
Saturday, November 13
Stretch and Conditioning Yoga with Chip and Nikki. 75 minutes of nice long stretches and yoga poses. Was theraputic for us all!
I used just 45# on the bar for the 3 rounds, but did each set unbroken. The point was speed. Did all 30 pullups without much belly aching. It felt amazing...and I tore a callous and bled. I felt tough again!
Wednesday, November 9th
Push Pressx3=85
WOD 2). 3min max Ring Dips, 3min max Double-under, 3min max GHD Situp, 3min max Calories row. 1 min rest between each. I forget my total, but a week later my abs still ache from the 50 GHD's I did...so sad.
I have a lot of thoughts, reflections, and feelings that I would love to write about but I'm terribly short on time. I'm going to just be posting my stats here for a bit--we started a six week strength cycle last week and it has been great to get some baselines on my oly lifts and other skills. Here is the log of my last week which includes, Crossfit, yoga, and a Trail Race! Now to get the eating back on track and my size 10 pants should fit again in no time. I had to go buy new pants for work since all of my pants are too uncomfortable right now. I won't say they don't fit, but they certainly don't feel right or look very good. That's a whole other depressing story, but I'm going to be weighing my diet options--strict paleo for 30 days? Strict Zone? Weight watchers? God only knows that left to my own devices I will not be successful. Either way, a food journal starts today to start counting calories, protein, and carb intake.
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Tuesday, November 16th
3RM Back Squat with Chains
My effort: 105#. The chains are a whole new animal. The chains themselves weigh about 80 extra pounds, but on the downward motion they are weightless then coming out of the bottom of the squat you have to explode to get the pile of metal off the floor. The real key though is your breath and keeping your abs tighter than you ever thought. I felt this was a pretty solid effort.
Then, WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings . Subbed abmats, single jumps at 180 reps, and 45# KBS.
Monday, November 15th
WOD 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk.
My effort: 95#. Failed at the above the knee, but from the floor was solid. 90# for the full 3 For some reason this is the only record of a clean AND jerk WOD i have...i guess I avoidd C&J days.
*Rest 3 min*
WOD2). 10,9,8,7,6,5,4,3,2,1 Dips, and (24) Box Jump
Sunday, November 14th
Backyard Burn 5 mile Trail Run
My foray back into racing. Was with my girls again, Tamara, Kayla, Michelle, Nikki, and new addition Jill, plus Chip and Stuart cheering us on! I'll do a separate post on this later
Time: 52:43 for 5.5miles 19/76 for age group of 30-40
Saturday, November 13
Stretch and Conditioning Yoga with Chip and Nikki. 75 minutes of nice long stretches and yoga poses. Was theraputic for us all!
Friday, November 12th
WOD 1). Overhead SQ x 3 (18minutes)
*rest 3 min*
WOD 2). “Big Bad Wolf”
12 MIN CUT-OFF 3 rounds: 10 OHS(75w-115m), 10 Burpee, 10 Pullup
Time: 9:57I used just 45# on the bar for the 3 rounds, but did each set unbroken. The point was speed. Did all 30 pullups without much belly aching. It felt amazing...and I tore a callous and bled. I felt tough again!
Wednesday, November 9th
Push Pressx3=85
WOD 2). 3min max Ring Dips, 3min max Double-under, 3min max GHD Situp, 3min max Calories row. 1 min rest between each. I forget my total, but a week later my abs still ache from the 50 GHD's I did...so sad.
Friday, August 20, 2010
Cleans
Quick lift this AM:
5@55 (Hang)
5@65 (Hang)
3@75 (Hang)
1@85 (Power)
1@95 (Power)
1@100 (Too ugly to count!)
5@75 (Hang)
The last time I did max cleans was back in April. It's been a LONG time. I hit 105 that day--a PR. Nowhere near that today. The form was great in the lower weights and I nailed 85 and felt great. 95 was a little sloppy and 100 was too ugly to count. Then I dropped and just did a few more to nail the form. I will try to hit a clean WOD next week too. Can't let the form and strength get too far from me. I think if I had a coach and someone to push me on these I would be hanging in the 115-120. In the next year I would love to nail a 120# clean. Only with a little work, right?
Oh and the reason i go from the hang and then power is because we don't have bumper plates! Going from the power position with just 65# on the bar will kill one's back--not cool. Once I can put the bigger wheels on, I can manage from the floor much easier.
5@55 (Hang)
5@65 (Hang)
3@75 (Hang)
1@85 (Power)
1@95 (Power)
5@75 (Hang)
The last time I did max cleans was back in April. It's been a LONG time. I hit 105 that day--a PR. Nowhere near that today. The form was great in the lower weights and I nailed 85 and felt great. 95 was a little sloppy and 100 was too ugly to count. Then I dropped and just did a few more to nail the form. I will try to hit a clean WOD next week too. Can't let the form and strength get too far from me. I think if I had a coach and someone to push me on these I would be hanging in the 115-120. In the next year I would love to nail a 120# clean. Only with a little work, right?
Oh and the reason i go from the hang and then power is because we don't have bumper plates! Going from the power position with just 65# on the bar will kill one's back--not cool. Once I can put the bigger wheels on, I can manage from the floor much easier.
Friday, July 23, 2010
Running and a FUN WOD
After Wednesday's DNF, I was pretty bummed. It was day 2 of yet another separation from my husband (out of the almost 7 years we've been together, we've only really lived together in the same State/city/country for about 3) There is always a withdrawl period that includes some moping, eating bad foods, and a bottle of wine. I moped, I ate, and I drank. That night I was chatting with my friend Nikki--my lifeline to the real world--and told her I was contemplating dropping out of the Army 10-miler. I'm not inspired to run, I loathe it. I miss my running partners. It's so much more fun with some girly chatter, and someone to push your limits...oh and coffee afterwards! As I went to bed, I said, ok...test yourself. Get up and run tomorrow and see how it goes.
9am Thursday I laced up the trail runners, pressed play on the ipod, then ducked into the forest. 5 minutes in I wanted to quit. 10 mintues in I wanted to shoot myself. I'm bored, my hamstring hurts, and I'm bored. By 15 minutes I've got my stride, I found a good song losing myself in the music and I found a new area of the forest to explore. My goal was 45 minutes. 1 hour if I was feeling good. Total time: 54 minutes....I have no clue how far it was, but I ran the whole time, hills and all. I can't say it felt good, but sometimes you just have to prove to yourself you can do it.
The other day CFOT posted this WOD and it looked FUN!
3-5 RFT (Scale to your level)
600m run
10 hang cleans (85#women)
20 KB swings
30 anchored situps
I scaled the cleans to 65# on Round 1, then scaled up to 70# on rounds 2-3. Run was on the treadmill. Time was 23:10. I think I could have done more weight on the cleans, but really wanted to make sure the form was good before I went heavy. My clean form truly sucks. I would have loved to go 5 rounds on this, but had lots to do this morning--hopping the train to Landstuhl!! I think I'm going to hit this one again in a month or so. I really enjoyed it.
9am Thursday I laced up the trail runners, pressed play on the ipod, then ducked into the forest. 5 minutes in I wanted to quit. 10 mintues in I wanted to shoot myself. I'm bored, my hamstring hurts, and I'm bored. By 15 minutes I've got my stride, I found a good song losing myself in the music and I found a new area of the forest to explore. My goal was 45 minutes. 1 hour if I was feeling good. Total time: 54 minutes....I have no clue how far it was, but I ran the whole time, hills and all. I can't say it felt good, but sometimes you just have to prove to yourself you can do it.
The other day CFOT posted this WOD and it looked FUN!
3-5 RFT (Scale to your level)
600m run
10 hang cleans (85#women)
20 KB swings
30 anchored situps
I scaled the cleans to 65# on Round 1, then scaled up to 70# on rounds 2-3. Run was on the treadmill. Time was 23:10. I think I could have done more weight on the cleans, but really wanted to make sure the form was good before I went heavy. My clean form truly sucks. I would have loved to go 5 rounds on this, but had lots to do this morning--hopping the train to Landstuhl!! I think I'm going to hit this one again in a month or so. I really enjoyed it.
Friday, June 25, 2010
The BEAR
Is a bear! Did the bear complex this morning and boy was it harder than it looked. Maybe not, maybe it is just because I haven't picked up a barbell in over four weeks. 4 weeks! Can you believe it? I felt so weak as I did a few warmup up rounds with the bar. It felt heavy. Uh oh!
Since it felt heavy early and I realized I hadn't lifted in weeks I decided not to push it too hard and do something stupid and hurt myself. My attempts looked like this:
5 Rounds, One round=7 sets of clean, front squat, push press, back squat, push press
Round 1: 45#
Round 2: 55#
Round 3: 60#
Round 4: 60#
Round 5: 60#
Wimpy? Yes. Hard? yep. I'll take it. I wanted to drop down in my last round, but I powered though. I had no adreniline or competition or anything pushing me so it was done with a bit of rest too. I would love to do with a partner or something and in top shape.
All the fries and beer and desserts of late are wreaking their havoc, but after the 4th of July, hopefully life will return to normal and I can get on a schedule. July and August will include lots of swimming and biking. My triathlon is 10 weeks away!!! The Army 10 miler is just 4 months away---time to get SERIOUS again!
Since it felt heavy early and I realized I hadn't lifted in weeks I decided not to push it too hard and do something stupid and hurt myself. My attempts looked like this:
5 Rounds, One round=7 sets of clean, front squat, push press, back squat, push press
Round 1: 45#
Round 2: 55#
Round 3: 60#
Round 4: 60#
Round 5: 60#
Wimpy? Yes. Hard? yep. I'll take it. I wanted to drop down in my last round, but I powered though. I had no adreniline or competition or anything pushing me so it was done with a bit of rest too. I would love to do with a partner or something and in top shape.
All the fries and beer and desserts of late are wreaking their havoc, but after the 4th of July, hopefully life will return to normal and I can get on a schedule. July and August will include lots of swimming and biking. My triathlon is 10 weeks away!!! The Army 10 miler is just 4 months away---time to get SERIOUS again!
Monday, April 19, 2010
Power Cleans
WOD:
Power Cleans 2, 2, 2, 1, 1, 1, 1
Results: 55, 65, 75, 85, 95 (2), 105 (2), 105,110
Per usual, cleans are a suckfest for me. My form is sloppy, my elbows are slow, my hips don't always pop. 85# and 95# felt really strong today. I really thought I could go for 110#, but I got greedy after nailing 105 and hit it too soon afterwards and I had a bunch of onlookers and I think I just freaked...
Logan, however, mastered the clean today and PR'd at 80#!! She nailed it. She's so strong and doesn't even know it!
Little finisher:
Walking lunges (2 lenghts of basketball court)
50 air squats
25 back extensions
Then I coached/cheered Jason on through his "Fran on Crack" WOD
3RFT
21 Thrusters
7 muscle ups
What a beast....
(What's up with the photos you ask? I'm taking a photography class...this week's lesson is "sport mode". Photo something in motion. Unfortunately, lighting and composition are a bit off. One viewer has kindly noted that "composition would improve if subject would remove his shirt! seriously erin. do humanity a favor and get shots sans shirts. please?" Tehehe! J's too modest, I think, to "pull a Harold"!!)
Then, QUICK STIR FRY DINNER!
1pgk pre-cut stir fry meat
1/2 onion
1 small zucchini
1 bag of frozen stir fry peppers
2 teaspoons toasted flax seed
lite soy sauce to taste
broccoli
1 tablespoon of baking powder and H20 to thicken sauce
Brown meat-add onion, zuch, and bag o' peppers. Boiled broccoli separately then added at the end so it didn't get mushy. Protien and veggies. I could have used a few more carbs and probably a fat to round it out but dessert will be strawberries and a piece of chocolate!
Power Cleans 2, 2, 2, 1, 1, 1, 1
Results: 55, 65, 75, 85, 95 (2), 105 (2), 105,
Per usual, cleans are a suckfest for me. My form is sloppy, my elbows are slow, my hips don't always pop. 85# and 95# felt really strong today. I really thought I could go for 110#, but I got greedy after nailing 105 and hit it too soon afterwards and I had a bunch of onlookers and I think I just freaked...
Logan, however, mastered the clean today and PR'd at 80#!! She nailed it. She's so strong and doesn't even know it!
Little finisher:
Walking lunges (2 lenghts of basketball court)
50 air squats
25 back extensions
Then I coached/cheered Jason on through his "Fran on Crack" WOD
3RFT
21 Thrusters
7 muscle ups
What a beast....
(What's up with the photos you ask? I'm taking a photography class...this week's lesson is "sport mode". Photo something in motion. Unfortunately, lighting and composition are a bit off. One viewer has kindly noted that "composition would improve if subject would remove his shirt! seriously erin. do humanity a favor and get shots sans shirts. please?" Tehehe! J's too modest, I think, to "pull a Harold"!!)
Then, QUICK STIR FRY DINNER!
1pgk pre-cut stir fry meat
1/2 onion
1 small zucchini
1 bag of frozen stir fry peppers
2 teaspoons toasted flax seed
lite soy sauce to taste
broccoli
1 tablespoon of baking powder and H20 to thicken sauce
Brown meat-add onion, zuch, and bag o' peppers. Boiled broccoli separately then added at the end so it didn't get mushy. Protien and veggies. I could have used a few more carbs and probably a fat to round it out but dessert will be strawberries and a piece of chocolate!
Friday, March 19, 2010
Cleans and Backyard WOD
WOD #1:
5x5x Power Cleans
Totally need to start working these so I don't embarass myself at the Cert in May. Next step will be to get some video next week of some attempts.
Sets looked like this
45, 65, 70, 75, 85, 90.
These actually felt better and better the more weight I put on the bar. I think I could have done more if I wanted to, but the no drop policy at the gym definitely deters me "going heavy". I can't wait to see what my new 1x Max will be--with this WOD so strong I think I can defintely hit 100+.
WOD #2:
3 RFT
400m run
15 ring dips
20 ABMATS
Time: 14 and some change...
I did this WOD in my backyard. Finally got the rings set up on the garage! Picts to come soon.
Earlier in the day I was goofing around making Chip jealous and actually did an unassisted ring dip! Yea! It was my first one. I was pumped. This little WOD was fun despite my still screaming hamstrings. My 400m run is all uphill for 200m and boy to those hamstrings let me know it. The ring dips were done on the "floss" band and done no less than 7-8 in a row and felt great. ABS were a breeze since I haven't worked the abs in about a week. The rest was good for them! :)
The time would have been faster but after the run in the third round I had to also chase Mack 'Houdini" Gabriel around the yard...my little cat escaped the house this afternoon. This seems to be a new hobby of his.
My new goal is to do at least one ring dip every single time I walk to the garage--time to get in some ring work!
Felt great today to get in 2 solid WODs. Off to the city of Rotenburg ob der Tauber tomorrow for some sightseeing!
5x5x Power Cleans
Totally need to start working these so I don't embarass myself at the Cert in May. Next step will be to get some video next week of some attempts.
Sets looked like this
45, 65, 70, 75, 85, 90.
These actually felt better and better the more weight I put on the bar. I think I could have done more if I wanted to, but the no drop policy at the gym definitely deters me "going heavy". I can't wait to see what my new 1x Max will be--with this WOD so strong I think I can defintely hit 100+.
WOD #2:
3 RFT
400m run
15 ring dips
20 ABMATS
Time: 14 and some change...
I did this WOD in my backyard. Finally got the rings set up on the garage! Picts to come soon.
Earlier in the day I was goofing around making Chip jealous and actually did an unassisted ring dip! Yea! It was my first one. I was pumped. This little WOD was fun despite my still screaming hamstrings. My 400m run is all uphill for 200m and boy to those hamstrings let me know it. The ring dips were done on the "floss" band and done no less than 7-8 in a row and felt great. ABS were a breeze since I haven't worked the abs in about a week. The rest was good for them! :)
The time would have been faster but after the run in the third round I had to also chase Mack 'Houdini" Gabriel around the yard...my little cat escaped the house this afternoon. This seems to be a new hobby of his.
My new goal is to do at least one ring dip every single time I walk to the garage--time to get in some ring work!
Felt great today to get in 2 solid WODs. Off to the city of Rotenburg ob der Tauber tomorrow for some sightseeing!
Monday, March 1, 2010
Not slackin', I promise!
I took a few rest days this weekend, but it was for a worthy cause---Chip was home!! This was the first time he'd actually seen our house with OUR stuff in it. When he went into the hospital on Jan. 20th, we still had loaner furniture! Now we have a beautiful home that is just waiting to be completed with his permanent arrival. He did amazing here at home and barely used his cane all weekend and did phenomenal on our treacherous curving staircase to the second floor. He has two more weeks of rehab, then he'll be home for good. We set up the bike trainer this weekend--its been too cold and windy to ride outside, but now we can ride in the sunroom. It will be great cardio training for me and great therapy for him too. Today he reported that he took the stairs all day long by himself--I'm so proud of him for pushing himself every day!
So, to round out last week, I took Thursday as a rest day then did a quick WOD in the house of:
5 RFT
10 pushups
20 situps
30 squats
I forgot to time myself...oh well. I'm sure it was less than 10 minutes, but I still worked up a sweat! See?! Not slackin.
I started today wtih a fresh head and worked 3x max cleans. The sets looked like this after a warmup:
45
55
65
75
85
85
90
100 (Failed)
I think 90# for 3x might be a new max effort, I'm not sure. I cleaned 100lbs for the first time not too long after I got here. I got 1x at 100 today. The second attempt was completed, but I musceled it to my shoulders. Failed on the third try. Each round I tried to just constantly improve the form and whip the elbows, which were very slow today. I was also struggling with transitioning from the hook grip to the fingertips. I came home and watched Coach B's video's on the CF journal again on the clean and I can't wait to get back there and work it again. And, I had to repeat 85#. At this point I was struggling, so I did another round before feeling aggressive enough to go after 90#. I just got myself all pissed off and I whipped 90 like it was nothing. 100# was a different story. I know that if I was back in the box I'd be going after 110 or 115, just cuz I could....Oh how I miss the box.
Finisher:
3 rounds
5 pullups
10 pushups
15 situps
So, to round out last week, I took Thursday as a rest day then did a quick WOD in the house of:
5 RFT
10 pushups
20 situps
30 squats
I forgot to time myself...oh well. I'm sure it was less than 10 minutes, but I still worked up a sweat! See?! Not slackin.
I started today wtih a fresh head and worked 3x max cleans. The sets looked like this after a warmup:
45
55
65
75
85
85
90
100 (Failed)
I think 90# for 3x might be a new max effort, I'm not sure. I cleaned 100lbs for the first time not too long after I got here. I got 1x at 100 today. The second attempt was completed, but I musceled it to my shoulders. Failed on the third try. Each round I tried to just constantly improve the form and whip the elbows, which were very slow today. I was also struggling with transitioning from the hook grip to the fingertips. I came home and watched Coach B's video's on the CF journal again on the clean and I can't wait to get back there and work it again. And, I had to repeat 85#. At this point I was struggling, so I did another round before feeling aggressive enough to go after 90#. I just got myself all pissed off and I whipped 90 like it was nothing. 100# was a different story. I know that if I was back in the box I'd be going after 110 or 115, just cuz I could....Oh how I miss the box.
Finisher:
3 rounds
5 pullups
10 pushups
15 situps
Wednesday, January 6, 2010
Lost in the Woods after Barbara
Behind on blogging--this was my Sunday WOD:
Barbara
5 RFT (rest 3 min between rounds)
20 pullups (subbed dips)
30 pushups
40 situps
50 squats
Time: 38min
This sucked. Brutal. Did dips instead of pullups getting creative again in the house. I had to do all the pushups on my knees I was so weak. Sits up and squats were good....this workout just took forever. I had the music in the house cranked, but the movtivation was lacking with Chip in the hospital.
Post WOD I pulled on a fleece and some trail shoes and headed out in the woods. It was beautiful. Snowy, brisk, and absolutely silent except for the crunch crunch of the snow under my feet. I mapped out my Crossfit 400m and 800m turnaround points on the trail and then proceed on what I thought to be a 2-3 mile jaunt. My lungs screamed at the cold and my legs cried "why!" for that first mile or so, but I settled in nicely at mile 2. So much so that I wanted to tack on another mile....or 4. I took the "red" trail which apparently cuts off into another part of the park. 2 miles later I decided to back track and follow my footsteps back towards civilization. Nearly got mauled by a large long haired German shepherd type dog. In this scenario, with an 80 dog running at you full speed, just scream "NEIN!" and point at the dog. He stopped dead in his tracks! :) Life saved. I then kept on running! Later, I asked for directions from a guy when I got to these crossroads for all three of the main trails. Thank goodness I can ask directions auf Deutsch!
I had to walk some of the hills since my legs were really tired from 250 squats, but tt was just so pretty out I didn't mind being cold and wet. And, the trails were better traveled than the roads! I love the sunday German tradition of family time walking in the park--now if only Chip could've joined me.
Monday WOD
3X Max Power Cleans
45, 55, 65,75, 85 (failed at 95)
Again, motivation was lacking but form is getting better and all pulls were from the floor this time around.
Finisher--2k row (8:40)
I've never rowed this far before. Didn't go all out, but about 80-90% effor the entire time. Then,
3 Rounds
50 situps
50 flutter kicks
Barbara
5 RFT (rest 3 min between rounds)
20 pullups (subbed dips)
30 pushups
40 situps
50 squats
Time: 38min
This sucked. Brutal. Did dips instead of pullups getting creative again in the house. I had to do all the pushups on my knees I was so weak. Sits up and squats were good....this workout just took forever. I had the music in the house cranked, but the movtivation was lacking with Chip in the hospital.
Post WOD I pulled on a fleece and some trail shoes and headed out in the woods. It was beautiful. Snowy, brisk, and absolutely silent except for the crunch crunch of the snow under my feet. I mapped out my Crossfit 400m and 800m turnaround points on the trail and then proceed on what I thought to be a 2-3 mile jaunt. My lungs screamed at the cold and my legs cried "why!" for that first mile or so, but I settled in nicely at mile 2. So much so that I wanted to tack on another mile....or 4. I took the "red" trail which apparently cuts off into another part of the park. 2 miles later I decided to back track and follow my footsteps back towards civilization. Nearly got mauled by a large long haired German shepherd type dog. In this scenario, with an 80 dog running at you full speed, just scream "NEIN!" and point at the dog. He stopped dead in his tracks! :) Life saved. I then kept on running! Later, I asked for directions from a guy when I got to these crossroads for all three of the main trails. Thank goodness I can ask directions auf Deutsch!
I had to walk some of the hills since my legs were really tired from 250 squats, but tt was just so pretty out I didn't mind being cold and wet. And, the trails were better traveled than the roads! I love the sunday German tradition of family time walking in the park--now if only Chip could've joined me.
Monday WOD
3X Max Power Cleans
45, 55, 65,75, 85 (failed at 95)
Again, motivation was lacking but form is getting better and all pulls were from the floor this time around.
Finisher--2k row (8:40)
I've never rowed this far before. Didn't go all out, but about 80-90% effor the entire time. Then,
3 Rounds
50 situps
50 flutter kicks
Wednesday, December 16, 2009
New Power Clean PR
Strength/Skill WOD:
Hang/Power Cleans
45lb- 3 hang cleans/3 power cleans
65lb- 3 hang cleans/3 power cleans
75lb- 3 hang cleans/3 power cleans
85lb- 3 power cleans
95lb- 3 power cleans
100lb- 1 power clean (NEW PR!)
Ok, so this was my first WOD in the gym here by myself. And first with a barbell. I felt ridiculous standing in front of a mirror alone, with a few dudes benching and doing curls, and listening to prince and christmas music on a german radio station. Talk about motivation. I found my inner drive and just went for it. My form was actually really good (I think) much, much better than in the past. I had a great pull from the floor, which I think is due to all of snatch work of late, and whipped those elbows. I only muscled 1 at 95 because I got lazy. I then just got mad and finished 95 and then hit 100 with no problems. I wasn't sure I could do 2 more at 100lb w/o dropping the bar, so I just did one so I didn't make a scene. :)
Met-Con Finisher
1000m Row: 4:20
3 RFT
21-15-9
Glut ham (subbed decline sit up bench)
Back extension (used the 45 degree angle one)
4:00min
Hang/Power Cleans
45lb- 3 hang cleans/3 power cleans
65lb- 3 hang cleans/3 power cleans
75lb- 3 hang cleans/3 power cleans
85lb- 3 power cleans
95lb- 3 power cleans
100lb- 1 power clean (NEW PR!)
Ok, so this was my first WOD in the gym here by myself. And first with a barbell. I felt ridiculous standing in front of a mirror alone, with a few dudes benching and doing curls, and listening to prince and christmas music on a german radio station. Talk about motivation. I found my inner drive and just went for it. My form was actually really good (I think) much, much better than in the past. I had a great pull from the floor, which I think is due to all of snatch work of late, and whipped those elbows. I only muscled 1 at 95 because I got lazy. I then just got mad and finished 95 and then hit 100 with no problems. I wasn't sure I could do 2 more at 100lb w/o dropping the bar, so I just did one so I didn't make a scene. :)
Met-Con Finisher
1000m Row: 4:20
3 RFT
21-15-9
Glut ham (subbed decline sit up bench)
Back extension (used the 45 degree angle one)
4:00min
Thursday, September 10, 2009
A long week of...
half ass WOD's, infections, angry stomach, and stress. Sigh. Hardly worth writing about when you have nothing good to say and you just want to pitch all this madness and return to burrowing on the couch eating pasta, pizza, and ice cream. It's not inspiring from here...just warning.
Wednesday=Tabata something with pullups and ring dips. Only positive was that I got 3 pullups in a row 3 or 4 times. Tried the unassisted ring dip, but a no go...will stick to floss.
Ended up in urgent care as my insect bite was growing, itchy, and blistering. Result was cellulitous, an infection of the skin that is apparently very, very nasty. Now am on 14 days of antibiotics.
Thursday: Hang Cleans 1 rep Max. PR'rd with 95#. For some reason this doesn't seem like much to celebrate. A 5lb improvement over last week and the form was slightly improved...still need to dial in on the jump to land, dive under the bar...the body just doesn't want to cooperate.
I was certainly not dialed in this morning. My stomach is a mess and I feel like i'm 4 months pregnant (luckily I know it is not possible! :) ) I almost didn't make it this morning b/c my pants were so tight and uncomfortable--the doctor said to not wear shorts and expose my infection. We're 90 days out from moving nach Deutschland. We don't have official orders and I have to basicaly single handedly mange this move. I've given up on my eating--bread, crackers, chips, and oatmeal have creeped back into the diet. I'm sick of eggs...I REALLY don't like vegetables. I eat too much dairy (organic yogurt, cottage cheese, and cheese) and probably too much fruit (hello sugar). So do I ditch the dairy and dial back the fruit? Then substitue with what? More chicken? Oh wait...my grocery store was out of chicken!!! Any suggestions for making cooking/eating more fun?
On a slightly positive note, I'm not going to eat pizza tonight despite a serious craving.
I've not indulged in ice cream and will hit my 30 day challenge.
Oh, and Chip should be home in less than 60 days...and I still want to hit the 150lb mark on the scale -- My "fat skinny" weight when he left. Will i make it? Probably not, but I'm stating here that I am going to try.
If you've read this far, I apologize for the ramblings...getting it all out makes me feel better and a few self reminders as to why I keep climbing that mountain never hurts
Wednesday=Tabata something with pullups and ring dips. Only positive was that I got 3 pullups in a row 3 or 4 times. Tried the unassisted ring dip, but a no go...will stick to floss.
Ended up in urgent care as my insect bite was growing, itchy, and blistering. Result was cellulitous, an infection of the skin that is apparently very, very nasty. Now am on 14 days of antibiotics.
Thursday: Hang Cleans 1 rep Max. PR'rd with 95#. For some reason this doesn't seem like much to celebrate. A 5lb improvement over last week and the form was slightly improved...still need to dial in on the jump to land, dive under the bar...the body just doesn't want to cooperate.
I was certainly not dialed in this morning. My stomach is a mess and I feel like i'm 4 months pregnant (luckily I know it is not possible! :) ) I almost didn't make it this morning b/c my pants were so tight and uncomfortable--the doctor said to not wear shorts and expose my infection. We're 90 days out from moving nach Deutschland. We don't have official orders and I have to basicaly single handedly mange this move. I've given up on my eating--bread, crackers, chips, and oatmeal have creeped back into the diet. I'm sick of eggs...I REALLY don't like vegetables. I eat too much dairy (organic yogurt, cottage cheese, and cheese) and probably too much fruit (hello sugar). So do I ditch the dairy and dial back the fruit? Then substitue with what? More chicken? Oh wait...my grocery store was out of chicken!!! Any suggestions for making cooking/eating more fun?
On a slightly positive note, I'm not going to eat pizza tonight despite a serious craving.
I've not indulged in ice cream and will hit my 30 day challenge. Oh, and Chip should be home in less than 60 days...and I still want to hit the 150lb mark on the scale -- My "fat skinny" weight when he left. Will i make it? Probably not, but I'm stating here that I am going to try.
If you've read this far, I apologize for the ramblings...getting it all out makes me feel better and a few self reminders as to why I keep climbing that mountain never hurts
Tuesday, August 25, 2009
Must Clean up the Cleans
WOD #1:
3 Heavy Cleans
6 Ring dips
9 box jumps
Do 10 rounds in 30min or less
Time: 26 something
Cleans are not my strength. Let's just get this out there now. I hadn't worked this move since June 15th...over 2 months ago. I've never even done a 1 rep max on this lift...
Going in I wasn't sure how this would go, but I felt strong. I went with the 'pack' weight of 85lbs, 5lbs more than my last workout with cleans in June. My form needs some serious work--I watched a whole bunch of Crossfit.com videos and Coach B videos last night, but I'm not sure it helped. This whole 'whipping the elbows' thing is just not natural and my I'm still not sure what "push under the bar" means...I mean, heck, we're pulling, so how do I push? I just don't get it. I moved to the floss from the red band on the ring dips...it was time. Finally! And I did a good 5-6 rounds without breaking the 6 reps. These felt really strong--I want my unassisted ring dip by christmas. Another milestone to add to the goal list.
Box jumps were easy despite the pulled hamstring. 90 jumps is some serious work! It worked some ankle strength too since I've switched shoes--running sneaks to a pair of flat nike free's. Not so much support.
Now I swear I could go faster if I just stopped sweating so damn much!
WOD#2:
6 mile run
Met up with Stuart and headed out for a nice evening run. He's mostly healed from the bike crash. I had proposed about a 4 miler, but Ironman Stuart said six, so that's what we did. We kept a great 9min mile pace and despite the nagging hammie and some seriously sore triceps from the morning WOD it was a great run!
Veggie and Ice Cream Challenge Update:
Veggies--Still working through some, but only one avacado has spoiled so far. Luckily I picked some things that last awhile! I also found these ziploc steam bags that make cooking a breeze! Just chop up veggies add any seasoning and 3-5 min later, viola! Steamed veggies! The bags are expensive, but I just rinse and reuse several times.
Ice Cream- 10 full days without ice cream. I did have all natural, non-diary, no sugar added sorbet twice...I've conviced myself that doesn't count. Once was a treat at the Dairy Godmother (my favorite place in Delray) and other was dessert at a friends house. Neither time was associated with what we used to call a "bedtime snack" growing up. When I do get that craving some nice substitutes are a handful of blueberries, a few mandarin oranges (i forgot how much I love these and that you don't need many to be satisfied), TJ's frozen pinapple tidbits, or a glass of wine. When you look at it this way it doesn't look like much of a sacrifice, but believe me people it is. When your crave ice cream for dinner, you know that you have a SERIOUSLY bad habit to break.
3 Heavy Cleans
6 Ring dips
9 box jumps
Do 10 rounds in 30min or less
Time: 26 something
Cleans are not my strength. Let's just get this out there now. I hadn't worked this move since June 15th...over 2 months ago. I've never even done a 1 rep max on this lift...
Going in I wasn't sure how this would go, but I felt strong. I went with the 'pack' weight of 85lbs, 5lbs more than my last workout with cleans in June. My form needs some serious work--I watched a whole bunch of Crossfit.com videos and Coach B videos last night, but I'm not sure it helped. This whole 'whipping the elbows' thing is just not natural and my I'm still not sure what "push under the bar" means...I mean, heck, we're pulling, so how do I push? I just don't get it. I moved to the floss from the red band on the ring dips...it was time. Finally! And I did a good 5-6 rounds without breaking the 6 reps. These felt really strong--I want my unassisted ring dip by christmas. Another milestone to add to the goal list.
Box jumps were easy despite the pulled hamstring. 90 jumps is some serious work! It worked some ankle strength too since I've switched shoes--running sneaks to a pair of flat nike free's. Not so much support.
Now I swear I could go faster if I just stopped sweating so damn much!
WOD#2:
6 mile run
Met up with Stuart and headed out for a nice evening run. He's mostly healed from the bike crash. I had proposed about a 4 miler, but Ironman Stuart said six, so that's what we did. We kept a great 9min mile pace and despite the nagging hammie and some seriously sore triceps from the morning WOD it was a great run!
Veggie and Ice Cream Challenge Update:
Veggies--Still working through some, but only one avacado has spoiled so far. Luckily I picked some things that last awhile! I also found these ziploc steam bags that make cooking a breeze! Just chop up veggies add any seasoning and 3-5 min later, viola! Steamed veggies! The bags are expensive, but I just rinse and reuse several times.
Ice Cream- 10 full days without ice cream. I did have all natural, non-diary, no sugar added sorbet twice...I've conviced myself that doesn't count. Once was a treat at the Dairy Godmother (my favorite place in Delray) and other was dessert at a friends house. Neither time was associated with what we used to call a "bedtime snack" growing up. When I do get that craving some nice substitutes are a handful of blueberries, a few mandarin oranges (i forgot how much I love these and that you don't need many to be satisfied), TJ's frozen pinapple tidbits, or a glass of wine. When you look at it this way it doesn't look like much of a sacrifice, but believe me people it is. When your crave ice cream for dinner, you know that you have a SERIOUSLY bad habit to break.
Saturday, June 20, 2009
Badger= DNF
WOD:
Hero Workout "Badger"
3x for time:
30 squat cleans--45lbs
30 pullups
800m run
I did not earn my "Badge" today. I stopped, I quit, I did not finish. I knew I would have to scale this workout going in, but not in a million years did I think I would not finish. In the first round of squats everything hurt--back, shoulder, hips, knees. On the pullup bar, my shoulder hurt even more. Second round of squats was more painful than the first. My low back was screaming and every rep was sheer pain, despite the fact I made the bar weightless on several reps. (it was all on where my elbows were!) I got a few reps on the second round of pullups, tore open a callous, tried a few more reps, stood there shaking. I walked outside, fighting the tears welling in my eyes---there's no crying in crossfit I said to myself. Deep breath. I took off running--2x 800m. I tried to convince myself I could do it but that ever pessimistic little devil in my head said "you're done. Quit." I didn't want to, but I knew I had to.
After the run I came back to the box and sat...watching. The room was just alive with energy, pulsating with the music and the power of every rep. Bars clattering on the floor, chalk and sweat flying, expletives be shouted--some cheering and some grunts. Everyone looked so strong and I felt so small and weak.
But am I weak? How do you know when to fight through the pain and when to push on? Since the fall of 2006, I've had a broken arm, back/neck injury that took 9months to heal, ACL replacement, spent 3 days in the hospital puking my guts out from a weird bug from Iraq, had a ski accident on the "good knee" (thank god a 4th surgery was not necessary) and all that is just the physical part. I think I know my body well, but do I? Or do I just FEAR injuring myself again and expect the worst? Or am I really stronger since I know when to NOT push it? Here I am--in the middle of month 4 of crossfit with a few nagging injuries. When do you say when?
Today I had to say when. Period. I'm not proud of it, but this is clearly how you get mentally fit--Getting a sheer beat down by a Saturday morning Hero workout. Then promising yourself you'll be back on Monday.
I'll hit the box this coming week to exercise the mind, not the body. I'm a week away from my first triathlon and to be strong there, I need to be strong enough to say enough.
Hero Workout "Badger"
3x for time:
30 squat cleans--45lbs
30 pullups
800m run
I did not earn my "Badge" today. I stopped, I quit, I did not finish. I knew I would have to scale this workout going in, but not in a million years did I think I would not finish. In the first round of squats everything hurt--back, shoulder, hips, knees. On the pullup bar, my shoulder hurt even more. Second round of squats was more painful than the first. My low back was screaming and every rep was sheer pain, despite the fact I made the bar weightless on several reps. (it was all on where my elbows were!) I got a few reps on the second round of pullups, tore open a callous, tried a few more reps, stood there shaking. I walked outside, fighting the tears welling in my eyes---there's no crying in crossfit I said to myself. Deep breath. I took off running--2x 800m. I tried to convince myself I could do it but that ever pessimistic little devil in my head said "you're done. Quit." I didn't want to, but I knew I had to.
After the run I came back to the box and sat...watching. The room was just alive with energy, pulsating with the music and the power of every rep. Bars clattering on the floor, chalk and sweat flying, expletives be shouted--some cheering and some grunts. Everyone looked so strong and I felt so small and weak.
But am I weak? How do you know when to fight through the pain and when to push on? Since the fall of 2006, I've had a broken arm, back/neck injury that took 9months to heal, ACL replacement, spent 3 days in the hospital puking my guts out from a weird bug from Iraq, had a ski accident on the "good knee" (thank god a 4th surgery was not necessary) and all that is just the physical part. I think I know my body well, but do I? Or do I just FEAR injuring myself again and expect the worst? Or am I really stronger since I know when to NOT push it? Here I am--in the middle of month 4 of crossfit with a few nagging injuries. When do you say when?
Today I had to say when. Period. I'm not proud of it, but this is clearly how you get mentally fit--Getting a sheer beat down by a Saturday morning Hero workout. Then promising yourself you'll be back on Monday.
I'll hit the box this coming week to exercise the mind, not the body. I'm a week away from my first triathlon and to be strong there, I need to be strong enough to say enough.
Wednesday, June 10, 2009
Max Cleans
WOD:
1,1,1...work up to max clean.
Max: 85. Failed at 90, 3x.
I hate cleans. I don't know the movement well and even when I try to make my body move the way it should, it doesn't. I can't get the grip right either. Needless to say, any workout with a clean in it makes me cringe.
Despite my whining, there was progress today. I actually did a 80# squat clean, but was only able to do 85# at the high hang clean. New Goal: Clean 100# by August. This will force me to "work the weakness".
No extra work today. I am unusually sore from yesterday. Maybe I'll hit the pool for a few laps tonight if it doesn't rain...
1,1,1...work up to max clean.
Max: 85. Failed at 90, 3x.
I hate cleans. I don't know the movement well and even when I try to make my body move the way it should, it doesn't. I can't get the grip right either. Needless to say, any workout with a clean in it makes me cringe.
Despite my whining, there was progress today. I actually did a 80# squat clean, but was only able to do 85# at the high hang clean. New Goal: Clean 100# by August. This will force me to "work the weakness".
No extra work today. I am unusually sore from yesterday. Maybe I'll hit the pool for a few laps tonight if it doesn't rain...
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