"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.
Friday, April 29, 2011
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.
Wednesday, April 27, 2011
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!
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!
Tuesday, April 26, 2011
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
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
Monday, April 25, 2011
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.
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.
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.
Tuesday, April 19, 2011
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.
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!
400m walking lunge = AWESOME!
Time- 16:30
I love these kind of WOD's. My legs were burning after the first two minutes!
Monday, April 11, 2011
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.
"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.
Friday, April 8, 2011
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!
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!
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!
Monday, April 4, 2011
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!
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!
Friday, April 1, 2011
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!
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.
"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.
+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!
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!
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