Workup

1000m row warmup

5 x 5 DL @154#

10 minute AMRAP
1 thruster 66#
1 GHD situp
2 thrusters
2 GHD situps
3 thrusters
3 situps etc.

Score:  9 rounds plus 10 thrusters

800m run cool down

Slacking

Definitely been slacking about posting lately.  Partly because my workouts have been few and far between for various reasons.

Workout today:

3 rounds:
800m run
1000m row

Then,
5 x 5 Back Squat
5 x 5 Bench Press

Northampton

Went for a run in beautiful Northampton, MA with my best friend over Thanksgiving break.

PA/MD/DE Sectional

2010 PA/MD/DE Sectional
WOD 3

20 minute AMRAP

1000m row

then, AMRAP
20 DU's
15 Wall Ball 14# (12#)
10 Pushups
5 Pullups

6 rounds + 20 DU = 320 total reps

The top score for this workout was 287 reps, but that was with a 15lb vest which I didn't have and ring pushups which I also didn't have.  Still happy with my score!

Oregon/Idaho Sectional

2010 Oregon/Idaho Sectional WOD 3

The Chipper:
30 Wall Ball 14# (12#)
30 Ground to Overhead 65#
30 KB Swing 14kg
30 OH Squat 65# (45#)
30 Burpees
30 Ground to Shoulder 65#

Time- 21:29

As soon as I wrote down this WOD in my journal, I instantly regretted it.  But, instead of scribbling it out, I did it.  Not Rx'd, but I finished within the 25 minute cutoff time.  This is what I miss from classes, forcing myself to do things that I normally wouldn't do.  Looking back to last spring and summer, I was attacking WOD's because I was feeling fit and strong.  I need to get back to that place, one day at a time, doing something every day that makes me uncomfortable.
It's just like I told one of my athletes yesterday, instead of shying away from your weaknesses, attack them and work them until they become strengths.  OH Squats are not my strength.  Attack!

54321 WOD

2010 Midwest Sectional

54321 WOD:

For total reps:
5 minutes row for calories-            65 cal
4 minutes box jump-                      115
3 minutes hang squat snatch 45#-  18
2 minutes wall ball 12#-                 22
1 minute HSPU-                             5
                            TOTAL REPS- 225

Run and Stuff

5 rounds:
160m run
20 Pushups
160m run
20 Situps
160m run
20 Squats

Time- 24:38

No Time

4 rounds:
500m row
15 Pushups

~15 minutes (forgot to start the clock)

Mad at myself for not doing 5 rounds.  Argh!

Lots O Squats

4 rounds:
200m run (modified 3-3-2-2 laps = 1600m total)
50 squats

Time- 14:21

5 x 5 Strict Press @ 66#
5 x 5 Pullup
3 x 10 GHD Situp/Back Ext.

Sunday Run

Sunday Run
3 miles

Better Than Nothing

Biked for 20 minutes

HSPU

5 rounds:
Max HSPU 3-3-3-3-3
Max Pullup 10-10-10-10-10
24 OH Walking Lunges 10kg

Time- 15:45

AMRAP

1000 m row
5 x 5 DL @154#

15 minute AMRAP
10 Wallball 20#
10 Toes to Bar
10 Box Jump 24"

4 rounds + 5 T2B

Sick Leave

Ugh, first day back after being sick for over a week.  Yuck.  Still don't feel perfect.

1000m row

5 x 5 Deadlift @154#

15 minute AMRAP
10 Wall Ball 18#
10 Toes to Bar
10 Box Jump 24"

4 rounds + 5 T2B

Body Movement

3 rounds:
100 ft. walking lunge
50 squats
25 Back Ext.
25 GHD Situps

Time- 17:18

It still amazes me how sore I get from body weight movements. I love it!

I Love Double Unders

5 rounds:
35 Double Unders
160m run

Time- 9:15

Lake Run

Pre-game ritual. Morning run.

SDHP

Warmup 1000m run
5 x 5 Back Squat @ 132#
5 x 7 Pullups

WOD:
3 rounds
15 SDHP @ 65#
15 Thrusters

Time- 12:52

Big Lake Run

Sunday Run around the big lake.

Bar(f)acing Burpee

15-12-9-6-3
Power Clean 95#
Bar-Facing Burpee

Time~12 minutes

Omaha

5 rounds:

800m run

50 Squats

Time- 22:52

5k Row PR

Row 5k 22:52  PR!

Deadlift/Wall Ball

12-9-6-3 DL @ 165#
40-30-20-10 Wallball 12#

Time- 7:39

RIP Wabasha

So long, Wabasha.  Today they started taking out all the equipment from the old gym.  So sad, such a great place to workout with no one around.

5 rounds:
10 pullups
20 KB swings
10 GHD Situps
10 GHD Back Extensions

Me- 11:58
AB- 12:49

I think this is the first time I've ever beat Adam on a workout.  Makes me feel like I'm actually getting in better shape!  Plus, I had the advantage since this WOD didn't really get the heart rate up too much and it was mostly a strength test.

"Nancy"

Haven't done this one before.  Probably because I suck at OH Squats.

"Nancy"
5 rounds:
400m run (I ran up 3 flights of stairs, 2 laps around the track and back down the stairs)
15 OH Squats 65#

Time- 26:55

Uninspired

Had a very uninspired workout today, not sure why, just wasn't feelin it.

5 x 3 Hang Clean @ 110#

5 minute row

On the minute Do one pullup and 1 HSPU.  add 1 pullup each minute.
1-2-3-4-5-6-7-8-9-10 pullup
1 HSPU

800m run finisher- 3:23

Thanks, Main Site

Main Site WOD

5 rounds:
40 Double Unders
30 Box Jumps 20"
20 KB Swings 14kg

Time- 17:12

Killer workout!  My calves are sore today!

Evils!

1 lap around track (160m)
10-9-8-7-6-5-4-3-2-1 EVILS 15# DB's

Yes, they are called Evils for a reason.  It's a burpee plus thruster with dumbbells.  Basically awesome.

Time- 22:48

Big Lake Run

5 mile run around big lake

"Coe"

"Coe"
10 Rounds
10 thrusters @ 65#
10 (ring) pushups

Time- 23:05

Track Workout

10 x 160m @ 34-35sec

35/35/34/34/34/34/34/34/33/34

Morning Run

3.4 miles around small lake.

Chipper WOD

DOUBLE DAY!

Morning run around the small lake 3.4 miles

Afternoon workout:

5 x 3 Back Squat @ 165/165/154/154/154#

5 x 3 Dead Hang Pullup

Chipper WOD:

10 HSPU

20 Wall Ball 18#

30 GHD Situps

40 Push Press 45#

50 Box Jump 20"

60 KB Swing 16kg

Time- 10:44

"Elizabeth"

4 rounds: 500m row with 3 minutes rest
2:20/2:08/1:58/2:06

5 x 5 DL @ 154/176/180/180/180#
5 x 5 Toes to Bar

"Elizabeth"
21-15-9
Cleans 95#
(ring) Dips

First time I've done body weight dips without a band!  Next stop...rings!

Time- 10:02

Lake Run

3.7 mile run around the small lake.

Sad Franda

5 x 5 Power Clean @ 89/111/111/111/111#
5 x 5 Strict Press @ 65#

WOD: "Fran"
21-15-9
Thruster 65#
Pullup

Time- 6:38 (almost a minute off my PR)

Track Workout

6 x 160m @ 5:40 pace (34-35sec/lap) with 1:10 recovery
31/31/29/29/30/29sec

WOD:
50-40-30-20-10 Double Unders
10-8-6-4-2 OH Squats @ 45# (weaksauce, but still tired and sore and suck at OH squats)

Time- 7:58

Rest Day

Too sore to do anything.  Not muscle sore, but connectors/joints.

New Lifting Cycle

Monday, August 1st
*Begin new lifting cycle*
Weigh-in at 136#

Warmup row
800m run 3:17

5 x 5 Back Squat @ 155/160/160/160/160#
5 x 5 Dead Hang Pullups

Games inspired WOD:
4 rounds
15 pullups
15 dips (red band)
10 DL @ 154#
15 GHD Situps
160m sprint

3 rounds in 18:36, rest, final round in 5:36

Good workout!

Lake Run

3 mile run around the small lake with Boo.

Back in Winona

Warmup 1000m row
WOD
3 rounds:
30 Wall Ball 12#
30 Cleans 77#

Did 2.5 rounds in 15:08, got interrupted by a camp emergency, of course!  Can't even get a 20 minute workout in.

Huge Squat Clean PR!

Squat Clean 6 x 1 @ >90% 1RM

103/113/123/128/128/128/133# PR!!!


Previous PR 118#


I just realized that I accomplished two of my goals this week: Body Weight Clean & Jerk!  Check it off the list!

WOD: 7 rounds with 1 minute rest
3 Hang Power Cleans @ 103#
3 Front Squats

Time- 9:16

Finisher: 2 Prowler Suicides

Split Jerk PR!

Split Jerk @ 83/103/123/133/143# PR!
                      3-  3-   2-   1-    1

WOD:  200m Sandbag Run
44# KB Swing 10-9-8-7-6-5-4-3-2-1
         Burpee     10-9-8-7-6-5-4-3-2-1
  200m Sandbag Run

Time- 11:24

Rest Day

Saturday Rest Day

Sunday Volleyball Open Gym!

Grace and Snatch PR's!

1 RM Snatch @ 63/83/88# PR!

WOD: "Grace"
Rx'd 30 Clean & Jerks @ 85#

Time- 3:23  PR!!  Previous PR was 4:24

3RM Back Squat

3RM Back Squat (5 x 3)
135/155/167/175/185

WOD:
400m run
OH Squat 15-12-9-6-3 @53#
KB Swing 30-24-18-12-6 @ 35#
400m run

Time- 13:08

Death by 10m

Death by 10m
On the minute add 10m shuttle til failure
Did 18 minutes

WOD:
7 rounds
7 pullups
7 pushups

Time- 4:10

Deadlifting

DL 5 x 2 @ 173/193/203/213/223#
Felt good!

WOD:
3 rounds
10 thrusters @ 85#
10 burpees

Time- 6:08

Finisher: 100 DU's

Happy Birthday Rest Day!

DeDe

Workup 2RM Split Jerk
63/83/103/123 failed 133
2-2-2-2-(1)

                                    

WATSONVILLE — Four members of a Santa Cruz family headed to a weekend getaway with relatives near Yosemite National Park were killed when their four-seater plane plummeted into the grounds of Watsonville Community Hospital, authorities said Friday.

David Houghton, 44, wife Dede, 44, and sons Luke, 12, and Ryan, 10, all perished in Thursday's crash, which witnesses say occurred after the plane turned sharply offline after taking off from Watsonville Municipal Airport. Federal investigators spent Friday poring over the scene, combing through the blackened, skeletal wreckage for the first clues in an investigation that could take up to a year.

WOD: "DeDe"
5 rounds
5 Power Cleans 103#
10 Ball Slams 25#
200m run

Time- 10:46

OH Squat PR!

Workup 2RM OH Squat @ 83/93/103/108 PR!
                                               2- 2- 2- 1

WOD:
2 rounds with 1 minute rest in between
5-3-1 Snatch @ 63# (too light)
15-9-3 Pullup/Dip (instead of 5-3-1 muscle up)
200m run

Time- 11:25

7am. Again.

Workup 5RM
5 x 5 @ 135/155/160160#

WOD:
200m sandbag run
Squat Clean & Thruster 5-4-3-2-1
1 round of Cindy
200m sandbag run

Time- 12:50

J-Dog

7am @CFWSC with Jason

5 x 5 DL @ 165/175/185/185/185
5 x 3 HSPU to the abmat.  Lowest yet!

"Hannah"
200m run
H- 10 Cleans @ 83#
A- 20 Burpees
N- 30 Slam Balls 25#
200m run
N- 30 Slam Balls
A- 20 Burpees
H- 10 Cleans

Time- 12:14

July 4th

Played beach volleyball with Jami, Karen and Jackie.  First time since last summer!

Back For More

OTM for 10 Minutes
3 Front Squats @60% 1RM

WOD:
OTM for 12 minutes
2 Cleans
5 Clapping Pushups
1 Sprint

CrossFit West Santa Cruz!

First workout in the new gym and it's AWESOME.

Workup to 1RM OH Squat

WOD:
5-4-3-2-1
Heavy Deadlift @193#
15-12-9-6-3
Pullup
Dip
50-40-30-20-10
Double Unders

Time- 13:18

Almost PR

@ CFLG

Workup 1RM Strict Press
73/83/88/93# (2lbs off PR!)

WOD: 7 rounds
1 minute row for max meters (~200m)
5 Clean & Jerk 83#

Finisher: 100 Double Unders

Good Stuff

@CFLG

5 x 3 Back Squat @ 155/160/160/160/160#
4 x 8 GHD Situps

WOD: 4 rounds
Rest 1 minute between rounds
6 Thrusters 85#
9 Burpees
12 KB Swing 35#
100m Sprint

Time- 11:43

Dos Gatos

On the minute for 20 minutes:
Alternate 5 strict pull-ups
2 Heavy DL @ 185#

WOD:
3 rounds
21 KB swings 35#
15 Goblet Squats 35# KB
9 DB Thrusters 25#

Time- 7:05

CrossFit Los Gatos!

Ok, time for some real CrossFit.  Checked out CFLG today.  It just so happens to be right across the street from Lux!  Who knew?

C&J 

2-2-1-1-1

103/113/118/123/128#

WOD:

400m run

21 DB Thrusters 25#

21 Box Jumps 20"

200m run (I accidentally ran 300m)

15 DB Thrusters

15 Box Jump

400m run

9 DB Thrusters

9 Box Jumps

Time- 10:59

Ready to (Th)Row Up

Ok, the home gym WOD's are getting a bit old...

Row 500m
50-40-30-20-10
Squats
Pushups
Lunges
Row 500m

Time- 29:08

Row, Row, Row Your Boat

5k row

Time- 23 minutes

New Best Buds

Took Olive and Lazlo for a 5 mile hike.

Weird Rower

3 rounds:
1000m row
50 thrusters 8# DB's (the heaviest they had)

Time- 22:00

This is the rower I used at the Weck's house.  It's weird, filled with water and really creates the feeling of rowing!  I don't like it as much as the Concept 2's because you can't sprint or adjust the resistance.  But, it's different and kinda cool!

30 Hour Drive

2 more days off while driving across the country.  Not so fun.

REST DAY

Today is a much needed rest day.  And the next two days are travel days, so I'm not sure if I'll be able to do anything until Thursday.  I think it may be a good thing though, I'm feeling pretty beat up.

Tabata Something Else!

Wabasha Workout Weekend!  I love this gym!  Kristi worked out with me today.  She crushed it.

5 x 5 DL @177#
5 x 5 Bench Press @ 75/80/80/85/85#

WOD:   "Tabata Something Else"

                        Kristi      Bean    
Pullups              3             5            My goal was 10, I did 10-8-8-6-6-5-5-5
Pushups            11           8             My goal was 10, I did 10-10-9-9-9-8-8-8
Situps               11           11
Squats              17           15           My goal was 18, I did 18-18-17-17-16-16-15-15
Total               42            39

So yeah, I was pretty disappointed with myself, but I was pretty sore and tired going into todays workout.  That's no excuse, but I do think I would have done better if I was fresh.  Definitely ready for a recovery day.

Volleyball!

Played 4 hours of volleyball this morning with a bunch of the WSU alumni.  This is definitely the longest I've gone without playing literally since 8th grade.  It was fun but I realized I don't just miss volleyball, I miss beach volleyball.  Indoor just doesn't do it for me the way sand does.  But, I'll take what I can get!

Wabasha Workout
5 x 5 Power Snatch @77/82/82/82/82#
5 x 5 OH Squat @77#  (I was sucking at these really bad)

Hero WOD: "Blake"
4 rounds:
100 ft. OH walking lunge with 10kg plate
30 Box Jumps 24"
20 Wall Ball 12#
10 HSPU (attempts)

Time- 25:56

My HSPU definitely weren't legit.  I thought I could kip them (even though I've never tried) but then realized after the first round that my shoulders were burnt after the OH lunges and Wall Balls.  It was a good one!

Work It Out

Alright, time to work out the rest of the soreness.   Abs still super sore when I warmed up on the rower.

5 x 5 Squat Clean @ 88/99/103.4/110/118.8#  PR!! 


 My previous 1RM was 113# and I did 5 @118.8#, so my estimated 1RM now is 134# (ha, yeah right).

5 x 5 Front Squat @ 110/121/121/121/121#

Todays Main Site WOD:

21 DL @132#
50 Squats
21 Push Press @77#
15 DL
50 Squats
15 Push Press
9 DL
50 Squats
9 Push Press

Time- 12:46

Unbelievably Sore

I had to take the last two days off because I was so sore.  It's funny, that workout was one that I made up, something I haven't done in a long time and it made me more sore than any of the other WOD's. I wonder why?
I'm really pissed that the gym isn't open on the weekends.  I'm going to miss two days of lifting this week because of it.  And two days next week when we drive out to CA.

Happy Birthday Dad!

800m run- 3:13 PR!!

WOD:
20 minute AMRAP
5 dips (purple band)
10 pushups
15 GHD situps
20 squats

7 rounds + 10 pushups

Week 4

5x5 Back Squat @ 154#
5x5 Push Press @ 88# (surprisingly difficult)

"Wittman"

7 rounds:
15 KB Swings 14kg
15 Power Cleans @ 65#
15 Box Jumps 20"

Time- 22:57

First time doing this WOD.  Harder than it looks, as usual.

Weight- 137#

Sunday Run

Gym is closed.  Ran around the big lake.  It was really HOT!  8:29 pace for 5.2 miles.

Crappy WOD

UK/ Ireland Sectional WOD:

50 Double Unders
3 rounds of 3 GTOH 30kg/ 10 toes to bar
40 DU's
2 rounds of 3 GTOH/ 10 toes to bar
30 DU's
1 round of 3 GTOH/ 10 toes to bar

Time- 11:23

The fastest time for this WOD was 7:19 but the 2nd fastest was 13:14.  If only I could do toes to bar!

I had to switch to GHD situps right away because my hands were tore up from yesterdays pullups.  I sucked on the first 50 DU's, couldn't get in a rhythm with my shitty jumprope.  I need a new one.  And it was too short and easy after I switched to GHD situps.  It would have been a better workout if it had just been 3 rounds of  50 DU's and 3 rounds of 3 GHOH/ 15 GHD situps.  Next time.

Something is better than nothing!

June 1st

Wow, what happened to May? I can't believe it's June already and we're leaving for California in less than 2 weeks!  Crazy!

Warmup row 2 x 500m

5 x 1 Power Clean @ 121/123/123/123/121

5 x 1 Strict Press @ 81/88/90/90/90

WOD: 20 minute AMRAP
5 pullup
10 wall ball 12#
15 KB swing 14kg

10 rounds

My goal was to do a round every two minutes and that's exactly what I did!

Florida Sectional WOD

Week 3

weigh-in @ 137#  good god. The weekend was not good to me.

5 x 1 Back Squat @ 176#
5 x 1 Strict Pullup

WOD:
3 minutes max box jumps 20"    115 reps
1 minute REST
3 minutes max pullups     35 reps
1 minute REST
3 minutes max thruster 83#     15 reps
Score: total reps 165

**The top score for this WOD at the Florida Sectional was 160.  I won my first workout!**

Regional WOD #2

Thruster work up 1RM
88/99/110/117/ 119  PR!
Previous PR was 113#

CrossFit Games Thruster Ladder:
105-115-125-130-135 etc.
So I only would have been able to do the first two.  Not good.

DL 5x3 @ 176#

WOD:
"Jackie"
1000m row             4:07 PR!!
50 thrusters 33#
30 pullups

Time- 10:19 with a 52 second transition because of the stairs.  Without that, I would have PR'd for sure.  This is the first time I've done "Jackie" Rx'd, so it was a PR anyway.  The last time I did it with jumping pullups and finished in 10:15

And, I PR'd in my 1000m row!

Australia Sectional

5 x 3 Power Clean @ 111/111/116/116/116#

5 x 3 Strict Press @ 70/70/75/75/80#

2010 Queensland Australia Sectional WOD #1

10 minute AMRAP
7 DL
7 Hang Power Clean @77#
7 Front Squat
7 Push Press

Rx'd was 30kg/65# but I used 35kg/77#

Completed 5 rounds + 2 Front Squats

That's why you wear tall socks! Duh!

Chiropractor and Rest Day

Today I went to the chiropractor because my lower back on the left side has been jammed for months.  I thought just working out again would make it go away, but it hasn't.  I've been putting it off but finally went.
Because of the brutal adjustment, I took the day off.  My back was pretty sore all day.  Hopefully tomorrow I can get back into the gym.

Filthy 50 PR!

Haven't done this one for years!  Not since the days at Gold's Gym.

"Filthy 50"

50 Box Jumps 24"

50 Jumping Pullups

50 KB Swings 12kg/25#

50 Walking Lunge

50 K2E

50 Push Press 33#

50 Back Ext.

50 Wall Ball 14#

50 Burpees

50 DU's

Time- 24:43  PR!

 Burp-

ee!

 DU's- my fav!

Done!

Snatch PR!

Yesterday was a good and much needed rest day.  I thought about going for an easy run, but the thunderstorms and tornado warnings prevented me from even attempting that.  The tornado touched down in LaCrosse and demolished a 1.5 mile long by 4 block wide area.  Another one touched down in Minneapolis in a suburb and yet another hit pretty hard in Missouri and did major damage to an entire town.  Brutal!

Today warmed up with a 1000m row

Weigh-In: 136.6#

5x3 Back Squat @ 132/154/154/154/154#
Last week 132# was difficult, today 154# felt fairly easy.
5x3 Dead Hang Pullups

Workup 1RM Snatch PR'd @85.8#

WOD:  "Isabel"
30 snatch @ 55#

Time- 3:14

Finisher: 5k run
Time: 24:56, 8:02 pace

Mile Splits: 7:21/8:18/7:50

"Danny"

5x5 DL @ 155/155/165/175/199#

"Danny"
20 minute AMRAP
30 Box Jump 24"
20 Push Press @ 65#
30 Pullups

3 rounds + 15 box jumps

Uff'da!

Regional WOD #4

Warmup 2k row

5x5 OH Squat @ 55/66/77/88/77#

WOD:
21-15-9
DL @ 132#
Box Jump 24"

Time- 3:54

Finisher:
Handstand Pushups 2-2-2-3-2

Double Day #2!

"Easy" run around the big lake this morning was not so easy.  A little slower than Monday, 5.5 miles @ 8:19 pace, 45 minutes.

Afternoon lifts:

5x5 Power Clean @105#

5x5 Strict Press @ 66#

Skipped the WOD today since I'm still really sore and don't want to overdo it.  Tomorrow is a rest day.  May go for a little shake out run or something to get the soreness moving.

Sprints

Warm up 1000m row

10 x 160m sprint (because of our lame 160m track) with 1 minute rest (1:2)

Times: 33/32/32/33/33/31/32/32/31/30

Then,
5 x 3 dead hang pullups (supposed to be weighted pullups but I had to scale down).

WOD:
5 rounds
7 DL @ 154#
11 Burpees

Time- 9:47

Double Day

First double day!  East run in the morning. 5.44 miles around the big lake @ 8:16 pace
Time- 45 minutes

After workout:
1000m row warm up

5x5 Back Squat @ 132#

WOD:
5 rounds:
21 Thrusters 45#
21 Double Unders

Time- 11:53

Weigh-In: 135.6 lbs (back up from last week)

My legs are STILL sore from Thursday, even after resting all weekend.  Really frustrating because I want to increase my volume but can't because I'm too sore.

Pullup PR and Workout DOUCHE!

Warmup 2k row

Cleans 5-4-3-2-1 @110#/114/119/121/125
only 8# off my 1RM

WOD: 21-18-15-12-9-6-3
Walking Lunge ~100ft (~50 lunges)
Pullup (hit a PR on the round of 18!)
GHD Situp

Time- 25:32

Finisher- 10 x 40yd sprint on the football field with Chad and Kristi.

Funny anecdote. I was on my last set of lunges and this doucher wearing a bandana and a cut-off shirt said, "you look like you're really hot" and I said, "yeah, I'm almost done."  But he wasn't done and said, "As long as it's working for you.  You feel good?"  I lied and said, "Ya" and he finished with, "well you don't look good."  Fucking ass.  Of course I'm hot and don't look good, I'm in the middle of a hard fucking workout!  Sorry I actually sweat when I workout and my face gets a little red.  What a douche!  Don't talk to me in the middle of my workout and then talk shit.  Go back to your reverse bicep curls and your bench press.  DOUCHE!

Ok, I'm finished.  Good workout.  Almost have my max clean back and I PR'd on my pullups at 18.  BOOM!

Mile Lifetime PR!!

1000m row warmup

1 mile run- 7:01  Lifetime PR!!!!!  I had it going into it that I was going to PR today, came up just short of my sub 7 minute goal, but shattered my previous 7:20 PR.  Off to a good start today!

Then...

Deadlift 5x3 @ 176#

WOD:  "Karen"
150 Wallball for time 12# med ball
Time- 8:01

PR by default (first time doing Karen)

CrossFit Amundson

Weigh-In: 134.2  Down a couple #'s from last week.  Weird.  Especially after the debaucheries of the weekend.  Cinco de Drinko ruined me!  Then mom visited and the gym was closed all weekend.  Poor excuses, I know.  But now I'm back, and I know today will be harder than it should be because of the days off.

Warmup 2k row 9:06

5x3 Back Squat @ 145#

Stole this WOD from CrossFit Amundson

2 rounds:
100 squats
20 Push Jerks 88#

Time: 16:58

Harder than I thought, as usual.  The positive thing is that every workout I go into, I expect to do way better than I actually do.  I have high expectations and eventually, I will meet them.

OPEN WOD #5

OPEN WOD #5
20 Minute AMRAP
5 Power Cleans 100#/45kg
10 Toes to Bar
15 Wall Ball 14# (only had access to a 12#)

7 rounds + 3 cleans = 213 reps

That would have put me at 213th in the region.  Bleh!

Strangely Sore

I am so sore in such weird places, all of my connections hurt.  And my lower back is sore.  But, gotta do something today.

Warm up 1000m row/bike

WOD:
10-9-8-7-6-5-4-3-2-1
Back Squat 110#/50kg
Hi Box Jump

Time- 14:53

Good workout considering I made it up on the fly.

"Murph"

I've always wanted to do this one, so today is the day!

"Murph"
1 mile run (8:23)
100 pullups    (basically did 10 x 10-20-30)
200 pushups
300 squats
1 mile run (9:15)

Time- 57:32

Check that one off the list!

Jerry and DT

"Warmed up" with...
"Jerry"
1 mile run
2k row
1 mile run

Time: 28:42

then,

"DT"  (Rx'd is 155#)
5 rounds:
12 DL @77#
9 HPC @77#
6 Push Jerks @77#

Time: 12:33

First time trying these two Hero WODs so I guess that makes it a PR!  I did do something similar to Jerry  with a 3k row instead and my time was around 34 minutes.

Run Run Run

Big lake run

5.41 miles, 45 minutes

Went out too fast, each mile was progressively slower.  Pretty sure it should be the opposite.

800m Surprise PR!

Workup 1RM Strict Press 88#
10 x 3 on the minute for 10 minute @ 66#

Northwest Regional WOD:
3 rounds
10 OH Squats 66# (Rx'd 95#)
50 Double Unders

Time- 8:03

Finisher: 800m run 3:24 PR!!!!  Didn't even know it was a PR until I looked at my log book today.  My previous PR was 3:36!

Chipper

Today's Weigh-In: 134.8lbs

DL 3-3-3-3-3 @154#

WOD:
25 walking lunge
20 pullup
50 box jump
20 DU's
25 dips (bench)
20 K2E
30 KB Swing 16kg
30 GHD Situps
20 hang squat cleans 20# DB's
30 wall balls 12#

Time- 19:30

OPEN WOD 11.5

Started out with a 2k row which was the WOD on the main site.  9:04

Then, 5x5 back squat, something I haven't done in WAY too long.  Did 135#

Finished with the OPEN WOD #5
7 minute AMRAP
3 thrusters 65#/30kg
3 C2B pullups
6 thrusters
6 pullups
9 thrusters
9 pullups, only finished the round of 6 plus 4 pullups.

Horrible!  Didn't even do as many reps as Fran and I know my Fran time is sub 7 minutes.  Bleh!  Might have gone better without the row and the back squats, but I think the heavy lifting at the beginning of my workouts is what's missing.  And judging from the 3+ days of soreness afterwards, I'm correct.

OPEN WOD #4

OPEN WOD #4 on 4/20/11
60  bar-facing burpees
30 OH Squats 90#/40kg (didn't attempt)
10 Muscle Ups (couldn't attempt)

Did the burpees in 6:55, took my time because I knew I wasn't going to try the OH squats.

Before the WOD, I did a workup Clean & Jerk to 121#, still a ways off my PR.

Monday 4/18/11

Weekly Weigh-In: 134.7#

WOD:
3 rounds:
160m sprint
50 pushups
160m sprint
50 situps
160m sprint
50 squats
160m sprint
50 back ext.

Time- 41:19

Again, horrible transitions because the GHD is on the 1st floor and the track is on the 3rd floor.  I sucked at the pushups, everything else was doable.

I Love Lunges

Today's WOD:
400m walking lunge = AWESOME!
Time- 16:30

I love these kind of WOD's.  My legs were burning after the first two minutes!

Lake Run

Run around big lake.  about 4.88 miles.

The Triplet

Tried another Regional WOD today, this one from North Central region (my new region).

"The Triplet"
3 rounds:
500m row
12 OH Squats 75# (I did 45# because I suck at OH squats)
50 DU's

Time- 11:55

I'm up almost 3 lbs now, so my strategy is not working, obviously.  I'm definitely gaining muscle, but not losing fat at the same rate.  Sucky.

OPEN WOD #3!

HAPPY BIRTHDAY LILY!

Oh man, this one is going to suck!  So many hard and heavy CrossFitters out there are stoked for this one.  I am not.  I haven't maxed out or lifted anything too heavy since before I had mono, and even really since I left SC.

5 minute AMRAP
Squat Clean  50kg/110lbs
Jerk

I did 8 squat cleans then failed on the last jerk for a whopping total of 15 reps.  Weak Sauce!

I was so mad about it, I did a "Karen" finisher:
150 thrusters for time 33#
Time: 11:44

Oh yeah, and I warmed up with a 3k row.  Worked up a good sweat!  Feels like spring time!

West Cliff in Winona

Did my West Cliff run around both lakes today with Boo.  It's over 6 miles, we ran slow for an hour.

"Skinny Linda"

One of my goals is to be able to do "Linda" Rx'd, so I did a scaled version today:

10-9-8-7-6-5-4-3-2-1
Deadlift 132# (BW instead of 1.5 BW)
Bench 65# (.5 BW instead of BW)
Clean 76# (instead of 3/4 BW)

Time- 18:32
Wasn't too hard, the deadlift was heavy enough, but I definitely could have pushed it more with the other two lifts.  Next time!

Weigh-In

Tried another Sectional WOD today.  Fail #1.
10 minute AMRAP
7 Thrusters 75# (had to do Front Squats because it was too heavy)
12 KB Swings 35# (16kg)
7 Pullups

Did 4 rounds + 2 KB Swings for a Total of 113 reps
The top score for this WOD last year was 158 (3 people tied), that's just over 6 rounds.

Fail #2: Weighed in at 134.6lbs, gained .6 pounds this week.  WTF!

Sunday Run

5.5 mile easy run around the lake with Boo
49 minutes

Run with Boo

5.5 mile run around the big lake with Boo. 44min

OPEN WOD #2!

CrossFit OPEN WOD Week 2
15 minute AMRAP
9 DL 45kg/100#
12 Pushups (2010 games style)
15 Box Jumps 20"

Awesome WOD!  Pushups were definitely my limiting factor, the DL's and Box Jumps were cake!  I'm sure some of my pushups weren't legit because I haven't practiced the games-style pushups with the hand release at the bottom.

I did 10 rounds + 5 DL's for a total score of 365!  The top competitors are doing 14-15 rounds and my goal was 10.  I'm kinda pissed I didn't enter the Open even though I'm not ready.  It still would have been fun.  Oh well, next year!

"Abbate"

A new Hero WOD!  Sounds like fun.

"Abbate"
1 mile run 7:30
21 C+J  45kg?
800m run
21 C+J
1 mile run 8:30

Total time- 34:12

Good workout!  I was happy with my first mile time, not so happy with the 2nd, but I was spent.  My mile PR is 7:20, so I wasn't that far off!  I think I ran an extra 160m on the 800 too.  Transition times were horrible since I had to go up and down 3 flights of stairs each time, so that would have shaved off several minutes.

I Need Rings!

Monday Weigh-In...   134lbs
+2 from last week, not too happy about it.  I don't think I could have put on 2lbs of muscle in a week.  And, I would like to decrease body fat at a greater rate than muscle building so that I am losing weight slowly.
I read somewhere that you should only focus on one or the other and work it into a periodized schedule so you're either training for weight loss OR muscle gain.  Don't know if I agree with that and I definitely don't like it if it's true.  When I was running and crossfitting, I was doing both and had a net loss body weight and an increase in strength at the same time.  I think I just need to get back to that.  CrossFit + Cardio.

Today's WOD I stole from the main site:

75 squats
50 pullups (jumping)
20 dips (on bench with feet elevated)
50 squats
35 pullups
15 dips
25 squats
20 pullups
10 dips

Time- 13:45

Dips are another weakness I need to work on.  I don't know if I could do a body weight dip right now, let alone on rings.  I still need to get some rings.

Quickie

Squeezed in a quick workout before we took off for our spring tourney.  Of course, thought it was going to be easier than it was.

21-15-9
Body Weight DL 60kg/132#
OH Squat 25kg

Time- 11:13

OH Squats are definitely one of my weaknesses.  Gotta keep working them!

"Michael"

"Michael"
3 rounds:
800m run
50 back extensions
50 situps

29:13 with really poor transitions since the track is on the 3rd floor and the GHD is on the ground floor of the gym.  Plus, I was dumb and didn't have a situp mat setup next to the GHD and had to track one down.  My 800's were progressively slow, 3:41, 4:00, 4:13 for a total run time of 11:54.  The back ext. and situps took about 5 minutes for a total of 15, so my time could have been around 27 minutes.  This was my first time trying Michael, so it was a PR.
Mile run cooldown.

my 800 PR is 3:36 so I actually wasn't too far off with my first one at 3:41.  My goal is to run a 3:00 minute 800m.

"Annie"

Finally a good workout!   Haha, "finally", it's been what, two weeks?  Whatever, I'm impatient. I need some instant gratification once in a while.
So, what am I happy about?  A 7:38 "Annie" PR!  Boom!  Slaughtered my old PR by several minutes.  The only way I could do it faster is if I didn't mess up on any of the double unders.
I've decided that I'm always going to warm up with at least 1000m row and cool down with at least a mile run.
Today:
1000m row warm up
Annie: 50-40-30-20-10 DU's and Situps
4x3 Push Jerk 88#
1 mile cool down
foam roll
Finisher: 3x10 Pullups

Felt like I could have done more, but want to get a solid week in since I'll have to take Saturday off for sure because of our Spring Tourney at NIU.

Motivation

Every workout that doesn't go well is motivation for me to get back into shape.  It's really funny because I see these workouts and think, "I can do that" because I used to be able to.  I guess it's good that I'm still confident enough in myself that I believe I can do anything, but then it's a pretty harsh reality when I attempt and fail.  It's like when I went through a growth spurt in college and went to try on clothes and couldn't believe I wasn't a size 0 anymore.

Todays Failure:

10 minute AMRAP
500m run
1 arm OH kettlebell squat 16kg
Every time you drop the KB, run 200m

Not only did I think I could do 1 arm KB squats, I thought I could do a ton of reps (200?) within the 10 minutes.  And I thought I might only have to run once or twice.  WRONG!  I guess I've never attempted 1 arm KB squats, because I realized quickly that I can not do them at all.  Not with any range of motion anyway.  Will have to figure out why that is.  I can do OH squats just fine with a bar.  So, I did 1 arm OH walking lunges instead.  As far as the reps, wrong again!  I could only do about 25-20 at a time so I ended up running 4 times with a total of 68 reps.  200? Not even close. 68.  Epic fail.

The hardest part about all this, is that I want to do more.  I want to work out twice a day for a few hours, but I can't.  My body is just not ready for that kind of work.  So I'm doing things the right way and only doing one workout a day and giving myself plenty of rest.  Sometimes too much rest because I'm so sore I can't do anything.  I just need to remember to be patient and that it will all come back in due time.  That time just can't come soon enough.

Qualifier WOD #1

So I just went back and looked at the Regional WOD I modified.  This was the OG workout:
5 minutes rowing for calories
4 minutes box jumps
3 minutes hang squat snatches 45#
2 minutes wall ball
1 minute HSPU
The top score was 256!  My modified score was 253!  Not too bad!

So the first Qualifier WOD was yesterday.  It was:
10 minute AMRAP
30 Double Unders
15 Power Snatches 25kg

This WOD would have been right up my alley had I been training consistently.  I tried it anyway, but my lower back has been super tight and painful ever since I did some cleans the other day so it didn't go well.  The DU's were easy, the snatches should have been easy and light but they were not.  I did 3 rounds and stopped because of my back.  I have a loooooong way to go.

Oh yeah, and I tested my body composition.  Also terrible.  21%.  Got some serious work to do!

New Rep Scheme

Yesterday, I modified a Regional WOD by using a rep scheme I've never tried.

I did:
5 minutes rowing for calories            66cal
4 minutes 20" box jumps for reps     113 reps
3 minutes KB swings 16kg              47 reps
2 minutes thrusters 45#                    20 reps
1 minute HSPU (to red plate)            7 reps
                                      TOTAL:  253

I liked the different rep scheme, it was tough but fun.

The CrossFit Games Qualifiers start today.  I'm really sad I'm not in shape to compete, as that was one of my goals at the beginning of the year.  But, mono and a month off made sure that didn't happen.  I think I'm going to do the qualifying WOD's anyway to see how I measure up and how much I need to improve for next year.

Spring Break is OVER!

Ok, time to get moving...literally.  Worked out a couple days last week, was incredibly sore for days after.  Gotta push through the next two weeks and then the ridiculous soreness should subside.

The thing about CrossFit is there really isn't any "easing into it".  Because of the intensity, it doesn't matter how much you do or for how long, the intensity is what gets you.  So, here goes!

Day 2 Back in Action!

I talked Adam into working out with me today.
Warmed up with the fish game on the rower.
5x5 Push Press
AB worked up to 110#, I worked up to 88#
WOD:
10-9-8-7-6-5-4-3-2-1
Box Jump
Burpee
KB Swing
AB- 8:27
Me- 11:30
Man I felt slow, heavy and out of shape!

I'm Baaaack!

It' been 32 days off of complete rest.  I don't know if it was Mono or not, but I was wiped out for weeks, sleeping a ton and only being able to function for a few hours at a time.  Then, I started feeling better but didn't want to rush back in and relapse, and then I caught a cold or something and was down for the count AGAIN, for another week.  So, here I am.  A month off and ready to get back to work.  Finally!

Yesterday was my first workout, I tried to take it easy but my legs are ridiculously sore for what I did.

Warmed up with 1000m row
5x3 Back Squat 95#
3 rounds:
5 Pullups
10 GHD Situps
15 Pushups
20 Squats

Time: 6:57

Easy, right?  That's what I thought but my quads beg to differ.  I hate being out of shape and feeling like I'm starting from scratch.  Hopefully it comes back quick.  Oh yeah, and my weight was 132.5, the lightest I've been in a long time.  I'm sure some of that loss is from muscle, but it also goes to show that eating right can really manage your weight.  I would have been even more discouraged had I gained 10 pounds during my month of sickness.  At least there is something positive!

Forced Day(s) Off

I don't want to, but I have to.  Rest, that is.  I'll take the weekend off from training and hopefully I will feel better next week.  If not, it's back to the Doc for more tests.  I'm really hoping that I don't have Mono. Ugh!  That could mean weeks of not training which for me is the worst thing ever.

Trying to stay positive, and stay awake.  Sooooo tired.

Not 100%

Still not feeling great. I thought after two days rest, I would be 100%, but no. Did a workout anyway...
WOD:
3 rounds:
10 DL @ 154#
50 Double Unders
Time- 7:04

Got some of my blood work tests back from yesterday...my lymphocyte count was high which probably means a viral infection (hopefully not Mono). Still waiting on the Vitamin D test which is what I think it is.

The Air Force WOD

The Air Force WOD
4 burpees on the minute, every minute and...
For Time:
all with 66#
20 Thrusters
20 SDHP
20 Push Jerk      
20 OH Squat
20 Front Squat

Time: 7:57 without the OH Squats
This is the first WOD I've ever DNF'd.  Not a good feeling.  I was completely wiped out after this and have been feeling totally exhausted lately.  I think I need a couple days off.

Gotta Start Somewhere!

So, why am I doing this?  Not sure, really.  Originally, I thought I would blog about moving from California to Minnesota, but months have gone by without so much as one post!  Now, my next big idea, is to chronicle my ongoing quest for fitness through CrossFit.  And maybe some other things too.

Let's get one thing straight.  This is NOT a generic new years resolution that will fizzle out in a few weeks, it is purely coincidence that I'm beginning January, 2011.  I've always worked out and had some sort of athletic endeavor, but here in Winona, it's been difficult to find motivation.  There is no CrossFit gym here, there is no beach for volleyball and right now it is beyond cold so I am forced to workout inside.

One great thing about going to a CrossFit box is the competition.  This is something that is seriously lacking for me and being a competitive person, it's difficult to push myself without a goal or an outcome of some sort.  It is also difficult to prescribe my own workouts because I tend to neglect the things that are most difficult or that I don't like.  So I came up with a plan.  I may not have people to race in workouts, or a trainer yelling at me, but I can compare myself to others through "the Girls" benchmark WOD's and against the workouts from last years Sectionals and Regionals.

I also set some goals for myself.  Something I haven't done since playing competitively on the beach and I didn't even realize I didn't have any current goals until I asked my class at WSU to set some for themselves.  I told them how important it is to have short term and long term goals and steps to reach them, and meanwhile, I don't even have any myself!  What a hypocrite, jeez-o!  But I took my own advice, and set some goals and I have started testing myself to see where I'm at and to figure out what I need to do to get where I want to be.

So here they are, for all to see, but more importantly, for ME to see.  It's a dream until you write it down, then it's a goal.  Accountability and motivation.

1.  Hand Stand Push Ups
2.  Muscle Up
3.  Body Weight Bench Press
4.  Double Body Weight Dead Lift
5.  BW Clean & Jerk
6.  BW OH Squat
7.  Pistols
8.  BW Snatch
9.  Ring Dips
10.  21+ Pullups (unbroken)
11.  Do the "Girls" I haven't done
12.  PR the "Girls" I have done
13.  Sub 3:00 minute 800m
14.  Sub 7:00 minute mile
15.  Work my way through the Sectional and Regional WOD's
16.  Outcome goal- Get under 130# and 15% BF

THEN, if I can do all that (or most of it), my goal is to compete in the CF Qualifier.  There, I said it. Whew!

So, where am I at now?
1.  I can do 3 HSPU to a plate (not to the floor)
2.  I can do a ring pull up and a ring dip but no MU.  I also don't have rings to practice on.  Slight prob.
3.  I tested my bench on Friday (1/21/11) and my 2RM was 95#.  My PR 1RM is 115#.
4.  I recently PR'd on the DL at 231#.
5.  C&J PR is 133#.
6.  OH Squat PR is 105#.
7.  Every time I attempt to do pistols, my hamstrings cramp.  Not sure how to fix that.
8.  Snatch PR is 83#.  Definitely a technique thing, not so much a strength thing.  Gotta work on it.
9.  Ring dips.  Yeah, don't have rings and I can maybe do a couple.
10.  Pullup PR is 15 unbroken.
11.  Girls I haven't done:  Linda, Isabel, Elizabeth, Nancy, Angie, Nasty Girls, Lynne, Kelly, Nicole, Diane, Mary, J.T., Daniel, Maggie, Joshie, Fight Gone Bad, and the rest of the guys.
12.  Girls I have done:
       Jackie- 10:15
       Cindy- 17 rounds
       Grace- 4:24
       Filthy 50- 28:06
       CF Total- 475
       Helen- 11:20
       Fran- 5:33
       Christine- 9:18
       Randy- 5:49
       Jack- 8 rounds

13.  800m PR is 3:36
14.  Mile PR is 7:20 (just did it!)
15.  Tried and failed my first one!  Off to a good start!
16.  Weight between 132-134#, BF% is about 21%

I feel like I accomplished something.  Done!  (For the day).