Haven't been climbing in weeks - possibly months. It was nice to get back on the wall.
I did 3 climbs:
A 5.9 that was a very straight forward ladder climb - hardly any cruux at all.
A 10a that was much trickier - i had one fall where my foot slipped off a hold, but otherwise - despite having a fair amount of trouble with it, I didn't have any takes, and I made it up clean.
A 10b that TOTALLY kicked my ass. It started with a bit of negative incline and the second half turned into a book-y/stemmy climb.
I had a VERY hard time with the start. it seemed to require that I stand up on only my right leg using only a tiny rounded nub when most of my weight was shifted to the left, and I just couldn't quite bring myself to commit all my weight to my right leg at such a strange angle on such a perilous little nub. it took about 10 tries but I finally figured out a way to do it ... and then I still had the whole rest of the climg ahead of me, and my hands were already on fire. I have NO climbing callouses left.
I seriously thought about coming down after I made it to the hold that I'd been trying to reach for a good 10 or 15 minutes, but I decided to tough it out. My right leg/hip were also totally fatigued - my hip kept cramping up, and my leg would vibrate when I put much weight on it - which certainly increased the challenge. I had to rest every 2 or 3 holds and all told it probably took me half an hour to make it up the climb, but I DID eventually make it. Daniel was extremely patient - though he probably wished he had used the gri-gri.
when I got down, I said "well that was ugly", but Daniel said that the climb was hard enough that it had actually cured some of my bad habits. I was just pleased to have made it all the way to the top.
Monday, September 28, 2009 by Rebecca
Sunday, September 27, 2009 by Daniel
5x5 Deadlifts
Deadlift 5-5-5-5-5
275 - 285 - 275 - 275 - 275
Still recovering from this damn cold, I focused on the weight where my form breaks down and focused on maintaining strict form as much as possible. With my runny nose and phlegmy throat it was very uncomfortable.
Saturday, September 26, 2009 by Daniel
Fight Gone Bad!
Still recovering from this cold, with a chest full of phlegm and diminished energy - not to mention feeling somewhat beat up from Grace - I decided to take this one "easy" and just try to set and maintain a 225 pace. It went pretty much according to plan:
I was feeling kind of guilty about sandbagging, so pushed for the last couple movements of the last round. Even 40-something points below my PR, this felt pretty challenging, particularly the final round.
| Exercise | Set 1 | Set 2 | Set 3 | Total |
|---|---|---|---|---|
| Wall Ball | 20 | 20 | 20 | 60 |
| SDHP | 15 | 15 | 15 | 45 |
| Box Jump | 15 | 15 | 15 | 45 |
| Push Press | 10 | 10 | 15 | 35 |
| Row | 15 | 15 | 20 | 50 |
| TOTAL | 75 | 75 | 85 | 235 |
I was feeling kind of guilty about sandbagging, so pushed for the last couple movements of the last round. Even 40-something points below my PR, this felt pretty challenging, particularly the final round.
Friday, September 25, 2009 by Daniel
Grace
In celebration of Gita's birthday, he came up with a cockamamie WOD that involved bodyweight clean & jerks in some formula of your age, which would have had me performing 34 reps of 180-pound clean and jerks. Which is 40 pounds over my 1RM, so...that wasn't going to happen. Since it was fairly close to Grace, and I'd never done that workout before, I elected to do that instead.
50:06 RX
A horrifically embarrassing time, until you take into account that my 1RM is 140 - only five pounds heavier than this. It took forever and chewed up my hands something awful, but I felt pleased at the end just to have completed it.
For time: 30 135# Squat Clean & Jerks
50:06 RX
A horrifically embarrassing time, until you take into account that my 1RM is 140 - only five pounds heavier than this. It took forever and chewed up my hands something awful, but I felt pleased at the end just to have completed it.
More recovery rowing
WOD 090925
"The Prodigal Returns"
For time:
(99 - Age)/2 Body weight Squat Clean & Jerks/.85 Body weight Squat Clean & Jerks
Results:
5k Row 25:56
Comments:
My hip was still pretty unhappy with me, and i can't even reliably do a .5 BW clean & jerk - let alone 33 of them. So I did more rowing.
"The Prodigal Returns"
For time:
(99 - Age)/2 Body weight Squat Clean & Jerks/.85 Body weight Squat Clean & Jerks
Results:
5k Row 25:56
Comments:
My hip was still pretty unhappy with me, and i can't even reliably do a .5 BW clean & jerk - let alone 33 of them. So I did more rowing.
Thursday, September 24, 2009 by Rebecca
Change of plans
WOD:
50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups
Results:
Row 2k 9:?? something minutes
Comments:
So - Monday morning I was explaining to a coworker that I had spent most of the previous week being sore from the horrible walking lunge workout. He didn't know what a walking lunge was - so I demonstrated - and pulled a muscle or a tweaked a tendon - hurt something in my right hip. It hurt just to walk, so double unders were out - I thought I'd try single unders - those weren't really working, the floor presses were incredibly awkward and uncomfortable - i skinned an elow a little trying them out, so I was going to floor press KB - and then I felt something in my knee twinge in the first set of pushups - so I just decided to ditch the workout and row.
50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups
Results:
Row 2k 9:?? something minutes
Comments:
So - Monday morning I was explaining to a coworker that I had spent most of the previous week being sore from the horrible walking lunge workout. He didn't know what a walking lunge was - so I demonstrated - and pulled a muscle or a tweaked a tendon - hurt something in my right hip. It hurt just to walk, so double unders were out - I thought I'd try single unders - those weren't really working, the floor presses were incredibly awkward and uncomfortable - i skinned an elow a little trying them out, so I was going to floor press KB - and then I felt something in my knee twinge in the first set of pushups - so I just decided to ditch the workout and row.
Monday, September 21, 2009 by Daniel
Half Volume Daniel Modification
WOD:
50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups
I don't remember the time I got, but it wasn't great. I only did half-volume (50/100/21/100), taking it easy to avoid a relapse on the cold.
50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups
I don't remember the time I got, but it wasn't great. I only did half-volume (50/100/21/100), taking it easy to avoid a relapse on the cold.
Sunday, September 20, 2009 by Daniel
Annie
WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Results:
30:08
Last Time
Comments:
First time with double unders. Technically Rx. But these clearly need work. 8 minutes to do 50, 40 and particularly 20!! DU is just ridiculous. I probably made 4 attempts for every successful DU. This was a TON of work. And a lot of impact on my already weary hips and legs.
One consolation. Despite having a nasty sore on my lower back from the large volume of situps in Thursday's AMRAP , my total situp time was faster than the last time i did this.
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Results:
30:08
| Round | Rope | Situps | Elapsed Time |
|---|---|---|---|
| 50 | 7:57 | 2:03 | 10:00 |
| 40 | 7:56 | 1:37 | 19:33 |
| 30 | 6:37 | 1:11 | 27:21 |
| 20 | 7:36 | 0:46 | 35:43 |
| 10 | 2:25 (2:05/0:20?) | 38:08 | |
| Total | ~32:11 | ~5:57 | |
Last Time
Comments:
First time with double unders. Technically Rx. But these clearly need work. 8 minutes to do 50, 40 and particularly 20!! DU is just ridiculous. I probably made 4 attempts for every successful DU. This was a TON of work. And a lot of impact on my already weary hips and legs.
One consolation. Despite having a nasty sore on my lower back from the large volume of situps in Thursday's AMRAP , my total situp time was faster than the last time i did this.
Saturday, September 19, 2009 by Rebecca
My non-dairy adventure/disaster
I've been meaning to write about this for a while. Today we skipped the workout due to 'Top 5 DOMS' although I think Daniel is actually worse off than I am, but since there won't be a WOD post today, it seems as good a time as any. I'm probably a lot more inclined to think about it/write about it, now that it seems I'm on the other side of it. Finally.
So as I've mentioned sporadically through the last several months Daniel and I did a nearly 30 day non-dairy experiment that started the first week of July and went officially through the first week of August, but even though I was no longer forbidding dairy, I was still trying to limit my dairy intake to 1 or two small servings a day until about two weeks ago. As a comparison - my pre-non-dairy consumption was about 1 cup of cottage cheese, between 1 and 3 16oz servings of milk, and plenty of cheese per day.
My reasons for embarking on the challenge were fairly superficial. A lot of what I was reading from a lot of different sources on the web was that people who cut out dairy just felt better, had clearer skin, performed better, had less inflammation, etc. I'll be honest - it was the possibility of clearer skin that hooked me. I don't have bad acne, but it is persistent and consistent. I've never noticed a bad reaction to dairy - no bloating or discomfort or anything - but I'd never gone without dairy for any length of time, and I figured the only way to know if I did have some adverse reaction to it was to cut it out entirely for a few weeks. I knew it would really suck (I LOVE my dairy), but it was only a few weeks, and I'd know more about myself on the other side of it.
Melissa Byers was encouraging folks over at her blog to try a 30 day paleo challenge, and the reports from the participants were very inspiring, so I decided it was as good a time as any to try going - not full paleo - but at least dairy-free.
It was hard. And it did suck. It's really surprising how much dairy is in our food. Butter was particularly hard to avoid - especially when eating out. There were a few accidental slips when I ordered meals that had 'hidden' dairy in them - like the chipotle 'sauce' on a Rubio's burrito - it is apparently ranch based. But on the whole, we were very good.
We started this challenge the week of the CF games, immediately after which we all kind of crashed. We went from working out 6 times a week 5 days a week, to 2-4 workouts, not all of which were CF related - we went back to Yoga, we went for hikes. Sometimes, instead of going to a workout, we went out to dinner with friends and family we hadn't seen for weeks while we were training for the games. We were reclaiming our lives, a little.
My skin did clear up, and I had more good hair days more often, but I did not feel any better, and I did not perform better. If anything those were worse. I also lost 5 very hard gained pounds, and my allergies didn't clear up either.
Now, I expected a little deconditioning from our reduced activity, but it's not like we stopped working out altogether. Even so, I was finding that I was more sore from workouts and for longer. My aerobic capacity went to hell and I also found that my strength took a nose dive. My blog posts from this period are pretty spotty and infrequent. It's hard to want to post about such disheartening workouts. I wasn't sure what the cause was, but my energy was low, my workouts absolutely lackluster, and even my appetite was diminished. I could not, and was not interested in, eating food in the quantities that had been normal before the non-dairy experiment. Daniel reminds me that I was also getting horrible foot and leg cramps daily - or rather, nightly.
About 3 weeks ago Daniel had had enough of hearing me complain about my terrible workouts, my lack of energy, my endless cramps, my general misery, (he was also genuinely worried about me - loving husband that he is) and he suggested rather firmly that I stop trying to limit my dairy intake, and go back to drinking milk regularly. "You look thirsty - why don't you have some milk?", "It's xyz time, why don't you have xxx, AND A GLASS OF MILK." It took me about a week and a half to work up to my previous levels ... Once I decide I'm supposed to limit something, it's hard for me to 'break the rules' and add it back in ...
So now I've been back on dairy - all the way back to my previous levels - for nearly 2 weeks. My workout performance has been steadily improving - see my last couple posts, my leg cramps are far more infrequent - I haven't been wrenched from sleep with painful leg spasms for at least a week, my energy in general is better, my weight is back to 125, my appetite is mostly back, and alas, so is my acne. But it's a trade off I am perfectly happy to make. Incidentally, my bowel movements and my menstrual cycle are also better adjusted when I am on dairy than when I am off.
I'm aware that correlation does not necessarily = causation, and that there could be another explanation for my precipitous performance decrease and it's subsequent rebound. It's possible that I did not work hard enough to replace the nutrients I get from milk with another source, and that is why I crashed so hard, but I am not willing to try taking another vacation from dairy to test the theory, particularly when the 'down side' of milk (acne) is so manageable.
If nothing else, it jut goes to show (as if we needed further proof) that there is no 'one-size-fits-all' diet. I have no doubt that many people really do benefit from giving up dairy, I am just not, apparently, one of them. Ultimately, I am glad I made the experiment (I guess :-p ). I certainly do know more about myself now than I did going in. I'm just extremely relieved to be on the other side of it looking back with further gains ahead of me instead of frustrating regressive performance.
So as I've mentioned sporadically through the last several months Daniel and I did a nearly 30 day non-dairy experiment that started the first week of July and went officially through the first week of August, but even though I was no longer forbidding dairy, I was still trying to limit my dairy intake to 1 or two small servings a day until about two weeks ago. As a comparison - my pre-non-dairy consumption was about 1 cup of cottage cheese, between 1 and 3 16oz servings of milk, and plenty of cheese per day.
My reasons for embarking on the challenge were fairly superficial. A lot of what I was reading from a lot of different sources on the web was that people who cut out dairy just felt better, had clearer skin, performed better, had less inflammation, etc. I'll be honest - it was the possibility of clearer skin that hooked me. I don't have bad acne, but it is persistent and consistent. I've never noticed a bad reaction to dairy - no bloating or discomfort or anything - but I'd never gone without dairy for any length of time, and I figured the only way to know if I did have some adverse reaction to it was to cut it out entirely for a few weeks. I knew it would really suck (I LOVE my dairy), but it was only a few weeks, and I'd know more about myself on the other side of it.
Melissa Byers was encouraging folks over at her blog to try a 30 day paleo challenge, and the reports from the participants were very inspiring, so I decided it was as good a time as any to try going - not full paleo - but at least dairy-free.
It was hard. And it did suck. It's really surprising how much dairy is in our food. Butter was particularly hard to avoid - especially when eating out. There were a few accidental slips when I ordered meals that had 'hidden' dairy in them - like the chipotle 'sauce' on a Rubio's burrito - it is apparently ranch based. But on the whole, we were very good.
We started this challenge the week of the CF games, immediately after which we all kind of crashed. We went from working out 6 times a week 5 days a week, to 2-4 workouts, not all of which were CF related - we went back to Yoga, we went for hikes. Sometimes, instead of going to a workout, we went out to dinner with friends and family we hadn't seen for weeks while we were training for the games. We were reclaiming our lives, a little.
My skin did clear up, and I had more good hair days more often, but I did not feel any better, and I did not perform better. If anything those were worse. I also lost 5 very hard gained pounds, and my allergies didn't clear up either.
Now, I expected a little deconditioning from our reduced activity, but it's not like we stopped working out altogether. Even so, I was finding that I was more sore from workouts and for longer. My aerobic capacity went to hell and I also found that my strength took a nose dive. My blog posts from this period are pretty spotty and infrequent. It's hard to want to post about such disheartening workouts. I wasn't sure what the cause was, but my energy was low, my workouts absolutely lackluster, and even my appetite was diminished. I could not, and was not interested in, eating food in the quantities that had been normal before the non-dairy experiment. Daniel reminds me that I was also getting horrible foot and leg cramps daily - or rather, nightly.
About 3 weeks ago Daniel had had enough of hearing me complain about my terrible workouts, my lack of energy, my endless cramps, my general misery, (he was also genuinely worried about me - loving husband that he is) and he suggested rather firmly that I stop trying to limit my dairy intake, and go back to drinking milk regularly. "You look thirsty - why don't you have some milk?", "It's xyz time, why don't you have xxx, AND A GLASS OF MILK." It took me about a week and a half to work up to my previous levels ... Once I decide I'm supposed to limit something, it's hard for me to 'break the rules' and add it back in ...
So now I've been back on dairy - all the way back to my previous levels - for nearly 2 weeks. My workout performance has been steadily improving - see my last couple posts, my leg cramps are far more infrequent - I haven't been wrenched from sleep with painful leg spasms for at least a week, my energy in general is better, my weight is back to 125, my appetite is mostly back, and alas, so is my acne. But it's a trade off I am perfectly happy to make. Incidentally, my bowel movements and my menstrual cycle are also better adjusted when I am on dairy than when I am off.
I'm aware that correlation does not necessarily = causation, and that there could be another explanation for my precipitous performance decrease and it's subsequent rebound. It's possible that I did not work hard enough to replace the nutrients I get from milk with another source, and that is why I crashed so hard, but I am not willing to try taking another vacation from dairy to test the theory, particularly when the 'down side' of milk (acne) is so manageable.
If nothing else, it jut goes to show (as if we needed further proof) that there is no 'one-size-fits-all' diet. I have no doubt that many people really do benefit from giving up dairy, I am just not, apparently, one of them. Ultimately, I am glad I made the experiment (I guess :-p ). I certainly do know more about myself now than I did going in. I'm just extremely relieved to be on the other side of it looking back with further gains ahead of me instead of frustrating regressive performance.
Friday, September 18, 2009 by Rebecca
Unexpected PR
Run 2 miles.
20 minutes after the beginning of the run, entire group relay deadlifts one rep each, starting at 95 pounds and continuing in 10 pound jumps until failure. After all who are able have lifted a given weight, those remaining add 10 pounds. Deadlift continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.
After the past two days, I am INCREDIBLY sore. Maybe not quite top 5 as Daniel has been saying because it's only localized to my legs, but definitely more sore than I've been in a long time. Walking, standing up and sitting down are all exceedingly uncomfortable.
The only reason I showed up to this workout was because the bouldering comp was being held at the gym, and I really wanted one of the T-shirts - they're super cute this time around, and I knew I wouldn't make it to any of the other comps because I don't actually boulder. at all. (Lame reasoning, I know - but there it is).
I really only planned to walk a mile in the hopes that it would help my legs loosen up a bit, and watch the other folks deadlift while I stretched. But of course, once I'm there, I always get suckered in to trying harder. (not a bad thing! - unless ones goal is actually to recover)
I did stick to only going a mile, but I managed to run the whole thing albeit very slowly but I didn't walk any part of it. It took me just a little over 12 minutes ... 12:15, i think.
Then I decided to participate in the deadlift ladder. They started at 95# which I was totally comfortable with, and I just decided to see how far I could get. I wasn't sure what my PR was - i thought it might be 155 or 160. I knew if I could get to 165, that would be a PR. Now, before I go on, I'd like to preface that, while my PR was up in the 150ish range, I haven't been able to lift even 135 consistently for months. For WOD's I've been stuck down in the 115/125 range.
So. 115# went up, 125# went up, 135 went up :D, 145# went up!, 155# went up!!!, 165# got off the ground!! but my back was in a weird position, and I knew I wouldn't be able to stand up with it, so I put it down and couldn't break it on a second attempt. I was satisfied that I had probably at least matched my previous PR - especially since I had been stuck so much lower for so long.
And then, when I finally got on this site to check what my previous PR really was, it was only 150#!! so I achieved a 5# PR, and even managed to break 10# more than that off the ground. It's very exciting to finally be performing well again. I'm going to try to write a separate post just about that - I swear it's the milk.
Another note: I actually really liked the DL 'relay'. It was fun :-) and it was really surprising how many people PR'ed (at least 3 or 4) PARTICULARLY because everyone is pretty wrecked from the last 2 days. I wonder if it was a function of just not having time to think about it too much. I hope we do this again in some form or other.
Oh - and I got my T-shirt :-)
20 minutes after the beginning of the run, entire group relay deadlifts one rep each, starting at 95 pounds and continuing in 10 pound jumps until failure. After all who are able have lifted a given weight, those remaining add 10 pounds. Deadlift continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.
After the past two days, I am INCREDIBLY sore. Maybe not quite top 5 as Daniel has been saying because it's only localized to my legs, but definitely more sore than I've been in a long time. Walking, standing up and sitting down are all exceedingly uncomfortable.
The only reason I showed up to this workout was because the bouldering comp was being held at the gym, and I really wanted one of the T-shirts - they're super cute this time around, and I knew I wouldn't make it to any of the other comps because I don't actually boulder. at all. (Lame reasoning, I know - but there it is).
I really only planned to walk a mile in the hopes that it would help my legs loosen up a bit, and watch the other folks deadlift while I stretched. But of course, once I'm there, I always get suckered in to trying harder. (not a bad thing! - unless ones goal is actually to recover)
I did stick to only going a mile, but I managed to run the whole thing albeit very slowly but I didn't walk any part of it. It took me just a little over 12 minutes ... 12:15, i think.
Then I decided to participate in the deadlift ladder. They started at 95# which I was totally comfortable with, and I just decided to see how far I could get. I wasn't sure what my PR was - i thought it might be 155 or 160. I knew if I could get to 165, that would be a PR. Now, before I go on, I'd like to preface that, while my PR was up in the 150ish range, I haven't been able to lift even 135 consistently for months. For WOD's I've been stuck down in the 115/125 range.
So. 115# went up, 125# went up, 135 went up :D, 145# went up!, 155# went up!!!, 165# got off the ground!! but my back was in a weird position, and I knew I wouldn't be able to stand up with it, so I put it down and couldn't break it on a second attempt. I was satisfied that I had probably at least matched my previous PR - especially since I had been stuck so much lower for so long.
And then, when I finally got on this site to check what my previous PR really was, it was only 150#!! so I achieved a 5# PR, and even managed to break 10# more than that off the ground. It's very exciting to finally be performing well again. I'm going to try to write a separate post just about that - I swear it's the milk.
Another note: I actually really liked the DL 'relay'. It was fun :-) and it was really surprising how many people PR'ed (at least 3 or 4) PARTICULARLY because everyone is pretty wrecked from the last 2 days. I wonder if it was a function of just not having time to think about it too much. I hope we do this again in some form or other.
Oh - and I got my T-shirt :-)
Deadlift relay
Run 2 miles.
20 minutes after the beginning of the run, entire group relay deadlifts one rep each, starting at 95 pounds and continuing in 10 pound jumps until failure. After all who are able have lifted a given weight, those remaining add 10 pounds. Deadlift continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.
I ran easy for the 2 miles - around 15 minutes or so. I stopped the deadlift at 315 when I started blacking out after putting the bar down (damn cold).
Thursday, September 17, 2009 by Rebecca
AMRAP - Pushups, Cleans & Situps
As many rounds as possible in 20 minutes
5 push-ups
10 hang clean 95/65 (subbed 2 8kg KB)
15 sit-ups
Results:
14 rounds + 6 cleans.
Wow. I seem to have rediscovered my workout mojo, somewhere. YAY!!!
So - 75 pushups, 146 cleans, and 210 situps in 20 min. Not bad! Especially considering how sore I was going into it. I just focused on keeping moving the entire time. This beats my best Cindy score by about 2 rounds. But, since pushups were limited to 5, I never really had to fight muscular failure like I frequently do on Cindy - transition times were considerably shorter, too.
My fastest round (the first) was 1:10, my slowest was 1:29 - though that might have been the round i tried to offer advice to a newbie on how to do the KB cleans. My average was 1:22.
1:10, 1:15, 1:23, 1:23, 1:28, 1:20, 1:29, 1:27, 1:24, 1:24, 1:22, 1:26, 1:20, 1:26, 0:38 (5 pushups and 6 cleans)
Happily, I was able to stay pretty consistent.
Folks who did it RX (with the much heavier clean weight) mostly got fewer rounds, although Andrea - who did it Rx - got 16+ which is just rockstar performance, though 65# is not that heavy for a clean for her.
I definitely paid for the cleans the next day. 400m of walking lunges + 146 cleans (at any weight) = hammy and ass pain. Walking and sitting were definitely not fun.
But yay for 14 rounds! I'm pretty excited about this performance.
5 push-ups
10 hang clean 95/65 (subbed 2 8kg KB)
15 sit-ups
Results:
14 rounds + 6 cleans.
Wow. I seem to have rediscovered my workout mojo, somewhere. YAY!!!
So - 75 pushups, 146 cleans, and 210 situps in 20 min. Not bad! Especially considering how sore I was going into it. I just focused on keeping moving the entire time. This beats my best Cindy score by about 2 rounds. But, since pushups were limited to 5, I never really had to fight muscular failure like I frequently do on Cindy - transition times were considerably shorter, too.
My fastest round (the first) was 1:10, my slowest was 1:29 - though that might have been the round i tried to offer advice to a newbie on how to do the KB cleans. My average was 1:22.
1:10, 1:15, 1:23, 1:23, 1:28, 1:20, 1:29, 1:27, 1:24, 1:24, 1:22, 1:26, 1:20, 1:26, 0:38 (5 pushups and 6 cleans)
Happily, I was able to stay pretty consistent.
Folks who did it RX (with the much heavier clean weight) mostly got fewer rounds, although Andrea - who did it Rx - got 16+ which is just rockstar performance, though 65# is not that heavy for a clean for her.
I definitely paid for the cleans the next day. 400m of walking lunges + 146 cleans (at any weight) = hammy and ass pain. Walking and sitting were definitely not fun.
But yay for 14 rounds! I'm pretty excited about this performance.
A clean AMRAP
As many rounds as possible in 20 minutes
5 push-ups
10 hang clean 95/65 (subbed 2 8kg KB)
15 sit-ups
14 + 5 pushups RX
I had my sights set on 15 for this one, and when 15 minutes rolled around I felt nowhere close, but I managed to pull out more rounds at the end than I thought possible. The only hard thing here was the cleans - the situps eat up time but are not particularly hard, and you can always do 5 pushups. I managed to do every set of cleans unbroken: a minor victory.
Wednesday, September 16, 2009 by Rebecca
Nightmare WOD
Walking Lunge 400 Meters
25 Thruster 135/75
50 Double-Squat Wall-Ball 20/14
75 C2B Pull-Ups
Walking Lunge 400 Meters
Partition the Thruster, Double-Squat Wall-Ball, C2B Pull-Ups, as needed. Start and finish with a 400 Meter Lunge. If you've got a ten pound vest, wear it.
Scaled to:
200m walking lunge
25 50# thrusters
50 14# single squat wallball
75 jumping c2b pullups
200m walking lunge
1:25:24
First Set of walking Lunges: 17:54
3 rounds of 15 pullups and 10 wall ball: 5:38, 4:49, 4:39
15 thrusters: 15:06
2 rounds of 15 pullups and 10 wallball: 4:25, 4:47
10 thrusters: approx 7 minutes
Second set of walking lunges: approx 21 minutes
(10 thrusters + walking lunges = 28:02)
OOOWWWWWWW
My knees were shaking like jack hammers by the time I finished my fist set of lunges. It made everything else very hard - particularly the thrusters. Ironically, I did the best wall ball I've done in months. The last round or so was pretty week, and probably not quite high enough, but the first three rounds were all very strong, and I was able to catch the ball on a lot of them, too. My knees were shaking so bad, I really don't know how I accomplished this.
My thrusters went exactly how I expected they would - poorly. Pretty much everyone just stood there looking at the bar wondering how they were going to manage to pick that thing up and squat down with it with barely functional knees. We all managed to struggle through them - though there were plenty of failed attempts, too.
My original plan was only to do 60% or 3 rounds worth of 5,10,15 breakdown. I'm not sure why I decided to finish out the bulk of the workout - maybe I just wanted to put off those last walking lunges a bit longer - but I figured I was already more than half way there - might as well finish it off.
I'll be shocked if I'm not viciously sore tomorrow.
25 Thruster 135/75
50 Double-Squat Wall-Ball 20/14
75 C2B Pull-Ups
Walking Lunge 400 Meters
Partition the Thruster, Double-Squat Wall-Ball, C2B Pull-Ups, as needed. Start and finish with a 400 Meter Lunge. If you've got a ten pound vest, wear it.
Scaled to:
200m walking lunge
25 50# thrusters
50 14# single squat wallball
75 jumping c2b pullups
200m walking lunge
1:25:24
First Set of walking Lunges: 17:54
3 rounds of 15 pullups and 10 wall ball: 5:38, 4:49, 4:39
15 thrusters: 15:06
2 rounds of 15 pullups and 10 wallball: 4:25, 4:47
10 thrusters: approx 7 minutes
Second set of walking lunges: approx 21 minutes
(10 thrusters + walking lunges = 28:02)
OOOWWWWWWW
My knees were shaking like jack hammers by the time I finished my fist set of lunges. It made everything else very hard - particularly the thrusters. Ironically, I did the best wall ball I've done in months. The last round or so was pretty week, and probably not quite high enough, but the first three rounds were all very strong, and I was able to catch the ball on a lot of them, too. My knees were shaking so bad, I really don't know how I accomplished this.
My thrusters went exactly how I expected they would - poorly. Pretty much everyone just stood there looking at the bar wondering how they were going to manage to pick that thing up and squat down with it with barely functional knees. We all managed to struggle through them - though there were plenty of failed attempts, too.
My original plan was only to do 60% or 3 rounds worth of 5,10,15 breakdown. I'm not sure why I decided to finish out the bulk of the workout - maybe I just wanted to put off those last walking lunges a bit longer - but I figured I was already more than half way there - might as well finish it off.
I'll be shocked if I'm not viciously sore tomorrow.
The most crippling WOD ever
Walking Lunge 400 Meters
25 Thruster 135/75
50 Double-Squat Wall-Ball 20/14
75 C2B Pull-Ups
Walking Lunge 400 Meters
Partition the Thruster, Double-Squat Wall-Ball, C2B Pull-Ups, as needed. Start and finish with a 400 Meter Lunge. If you've got a ten pound vest, wear it.
DNF after one hour - did not do 20 thrusters and the last 400m
This workout had people laughing, it was so ridiculously difficult. The walking lunges completely killed hip function, such that everyone wanted to do nothing but pullups because they weren't as hard on the hips. Very painful.
Sunday, September 13, 2009 by Rebecca
Bar Gone Bad
Three rounds of:
Hang Squat Clean 95/65 (Reps)
Hang Snatch 95/65 (Reps)
Burpees (Reps)
Kettlebell Swings 2.0P/1.5P
Push-Jerk 95/65 (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Comments:
this was a tough one, though i think something wasn't scaled quite right since this score is actually higher than my FGB score ... but only when i don't do box jumps. Still, i gave it everything I had and I'm pretty pleased with my performance. It would have been ideal to start with KB swings and end with burpees, but I gave Elaine that spot. It the first round, I was so tired from the burpees that the KB knocked me over and made me fall on my ass. It felt quite a lot heavier than it has lateley.
Hang Squat Clean 95/65 (Reps)
Hang Snatch 95/65 (Reps)
Burpees (Reps)
Kettlebell Swings 2.0P/1.5P
Push-Jerk 95/65 (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
| Exercise | Set 1 | Set 2 | Set 3 | Total |
|---|---|---|---|---|
| KB Pushpress 2 x 8kg | 16 | 14 | 13 | 43 |
| Clean high pull - 65# | 6 | 5 | 6 | 17 |
| Hang Snatch - 45# | 3 | 1 | 2 | 6 |
| Burpees | 13 | 12 | 12 | 37 |
| KB Swing | 9 | 12 | 10 | 31 |
| TOTAL | 47 | 44 | 43 | 134 |
Comments:
this was a tough one, though i think something wasn't scaled quite right since this score is actually higher than my FGB score ... but only when i don't do box jumps. Still, i gave it everything I had and I'm pretty pleased with my performance. It would have been ideal to start with KB swings and end with burpees, but I gave Elaine that spot. It the first round, I was so tired from the burpees that the KB knocked me over and made me fall on my ass. It felt quite a lot heavier than it has lateley.
Bar Gone Bad
Three rounds of:
Hang Squat Clean 95/65 (Reps)
Hang Snatch 95/65 (Reps)
Burpees (Reps)
Kettlebell Swings 2.0P/1.5P
Push-Jerk 95/65 (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
117 nearly RX (I did the snatches from the ground)
| Exercise | Set 1 | Set 2 | Set 3 | Total |
|---|---|---|---|---|
| HSC | 8 | 9 | 8 | 25 |
| Snatch | 2 | 1 | 2 | 5 |
| Burpees | 13 | 12 | 12 | 37 |
| KB Swing | 13 | 10 | 10 | 33 |
| Push-Jerk | 5 | 6 | 6 | 17 |
| TOTAL | 41 | 38 | 38 | 117 |
One of those workouts that really served to highlight how far I still have to go in terms of strength and power. :(
Saturday, September 12, 2009 by Rebecca
Snatch Pactice
Today was snatch practice. It was supposed to have a 3-3-3-1-1-1 structure, but I just worked on trying to nail my form - or - at least have it not suck.
My form with a dowel is actually pretty good. But add weight to the bar, and I start doing all sorts of stupid stuff. I did a lot of reps with just the empty 15# bar, and a lot of work with the 30# bar. I didn't make it up much past 35#
It was useful practice, and a decent workout, but there's not much more to say about it.
My form with a dowel is actually pretty good. But add weight to the bar, and I start doing all sorts of stupid stuff. I did a lot of reps with just the empty 15# bar, and a lot of work with the 30# bar. I didn't make it up much past 35#
It was useful practice, and a decent workout, but there's not much more to say about it.
Thursday, September 10, 2009 by Daniel
Yay, Burpees
6 rounds for time of:
Run 400 meters
25 Burpees
29:50RX
Not quite DFL, but not far off. My burpees are SLOOOOOWWWW. Still, when I started my final round of burpees at 27:50, I realized I had a chance at sub-30, and pushed very hard to make it. It was horribly difficult, but I'm glad I did it.
Yay burpees
Warmup - some ME but otherwise, nothin. I was 20 minutes late to class due to a deadline @ work, and they were 11 minutes into the workout by the time i started. I decided to do 50%, and let round 1 be my 'warmup'.
WOD:
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Comments:
I didn't have a specific target to jump to, but I did try to really jump after each burpee - i probably got sloppy about it though.
My running has just tanked. It was a small victory to get through that last run without walking - a side-stitch was dogging me from about 50m in.
I was super glad to be finished, and can't really imagine trying to slog through the other 50%. Max did his best to try to persuade me to finish. I just laughed at him.
WOD:
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
| Round | 400m | Burpees | Round Total | Total Elapsed Time |
|---|---|---|---|---|
| 1 | 2:34 | 3:27 | 6:01 | 6:01 |
| 2 | 2:36 | 3:52 | 6:28 | 12:29 |
| 3 | 2:40 | 3:53 | 6:33 | 19:02 |
Comments:
I didn't have a specific target to jump to, but I did try to really jump after each burpee - i probably got sloppy about it though.
My running has just tanked. It was a small victory to get through that last run without walking - a side-stitch was dogging me from about 50m in.
I was super glad to be finished, and can't really imagine trying to slog through the other 50%. Max did his best to try to persuade me to finish. I just laughed at him.
Wednesday, September 9, 2009 by Rebecca
OMG a post on the same day as a workout?!
WOD:
Helen
Run 400 meters
21 KB Swings 1P
12 Pull-Ups (jumping from a low box)
Results:
Comments:
Well - this is a full 10 minutes off my time from May. Yep. TEN minutes.
My running was, at least, nicely consistent - even if it was consistently mediocre. It's been worse.
The KB swings were mostly fine ... getting the 1p bell up over my head really isn't that hard but I was just bad today about taking lots of time to breathe between sets. I was having a a hard time catching my breath - particularly right after the runs. There was easily a minute of 'transition' between finishing the run and starting the swings. There's also a lot of transition time built into the pull-ups. up the stairs and down the stairs - and not quickly.
I wish I knew what happened to my drive and intensity. It's missing. So is a lot of my strength and stamina.
We went for a month of cutting out dairy, as an experiment. I've heard so many stories of people having all these wonderful effects when they cut out dairy - so even though I love it, and I've never had an adverse reaction to it that I was particularly aware of, I wanted to try it and see what would happen.
My skin did improve noticeably - that was great. My hair was better, too. But my allergies did not improve, and my performance in the gym absolutely and startlingly tanked. Everything made me sore, recovery was slow, I lost weight, and what feels like a great deal of strength (not that I had much to start with - but I had definitely gotten faster and stronger than when I started, and I feel a little bit like I'm back at square 1. I know it's not quite as drastic as that, I'm probably really at square 2. :-p I've been having terrible issues with leg cramps in the evenings and in the middle of the night, too.
I started adding dairy back in slowly at the beginning of August, but I was still trying to limit intake to only a one or two small servings a day - cheese with my eggs for breakfast, or some milk in my coffee. In the last week or so I've abandoned he idea of limiting dairy at all, and I am back to drinking milk with meals and between meals and after workouts and having a cottage cheese snack in the mornings.
I think I'm starting to feel better. Maybe I'll find my intensity again soon, too.
Helen
Run 400 meters
21 KB Swings 1P
12 Pull-Ups (jumping from a low box)
Results:
| Exercise | 400m | KB Swing | Pullups | Total |
|---|---|---|---|---|
| Rd 1 | 2:37 | 2:06 | 4:10 | 8:54 |
| Rd 2 | 2:37 | 2:38 | 3:10 | 8:25(17:19) |
| Rd 3 | 2:34 | 2:46 | 4:48 | 10:08 (27:28) |
Comments:
Well - this is a full 10 minutes off my time from May. Yep. TEN minutes.
My running was, at least, nicely consistent - even if it was consistently mediocre. It's been worse.
The KB swings were mostly fine ... getting the 1p bell up over my head really isn't that hard but I was just bad today about taking lots of time to breathe between sets. I was having a a hard time catching my breath - particularly right after the runs. There was easily a minute of 'transition' between finishing the run and starting the swings. There's also a lot of transition time built into the pull-ups. up the stairs and down the stairs - and not quickly.
I wish I knew what happened to my drive and intensity. It's missing. So is a lot of my strength and stamina.
We went for a month of cutting out dairy, as an experiment. I've heard so many stories of people having all these wonderful effects when they cut out dairy - so even though I love it, and I've never had an adverse reaction to it that I was particularly aware of, I wanted to try it and see what would happen.
My skin did improve noticeably - that was great. My hair was better, too. But my allergies did not improve, and my performance in the gym absolutely and startlingly tanked. Everything made me sore, recovery was slow, I lost weight, and what feels like a great deal of strength (not that I had much to start with - but I had definitely gotten faster and stronger than when I started, and I feel a little bit like I'm back at square 1. I know it's not quite as drastic as that, I'm probably really at square 2. :-p I've been having terrible issues with leg cramps in the evenings and in the middle of the night, too.
I started adding dairy back in slowly at the beginning of August, but I was still trying to limit intake to only a one or two small servings a day - cheese with my eggs for breakfast, or some milk in my coffee. In the last week or so I've abandoned he idea of limiting dairy at all, and I am back to drinking milk with meals and between meals and after workouts and having a cottage cheese snack in the mornings.
I think I'm starting to feel better. Maybe I'll find my intensity again soon, too.
Dead Helen
3 rounds:
Run 400 meters
21 Deadlift 225/155
12 C2B Pull-Ups
24ish RX
Been a while since I did deadlifts. This was not a good welcome back. My form was quite bad, and my back very sore afterwards. Yuck.
Sunday, September 6, 2009 by Rebecca
Fight gone bell-ish
5 Rounds for total reps of:
Kettlebell Thruster 1.5P/1.0Px2, 30 seconds
Rest 30 Seconds
Kettlebell Swing 2.0/1.5P, 30 seconds
Rest 30 Seconds
Burpees, 30 seconds
Rest 30 seconds
Goblet Squat 2.0/1.5P, 30 Seconds
Rest 30 Seconds
Comments:
Well - I was consistent. Having the thrusters immediately after the goblet squats just SUCKED. My squat strength really seems to have gone down the tubes.
The thing I'm kind of excited about though is my burpees. I used to only be able to do 7 in a minute. Getting 7 and 8 in 30 seconds is a huge improvement. I was on the same circuit as James C, and that was the only exercise I could ALMOST keep up with him on. I'm just excited that there were any ;-) It was a specific goal to try to keep up with him as much as possible on those. it helped that they were the last exercise in the round.
Kettlebell Thruster 1.5P/1.0Px2, 30 seconds
Rest 30 Seconds
Kettlebell Swing 2.0/1.5P, 30 seconds
Rest 30 Seconds
Burpees, 30 seconds
Rest 30 seconds
Goblet Squat 2.0/1.5P, 30 Seconds
Rest 30 Seconds
| Round | 1 | 2 | 3 | 4 | 5 | Total |
|---|---|---|---|---|---|---|
| Goblet Squat | 9 | 6 | 5 | 6 | 6 | 32 |
| KB Thruster - 8kg | 6 | 4 | 4 | 4 | 4 | 22 |
| KB Swing | 10 | 10 | 9 | 9 | 9 | 47 |
| Burpees | 7 | 8 | 7 | 7 | 7 | 36 |
| Total | 32 | 28 | 25 | 26 | 26 | 137 |
Comments:
Well - I was consistent. Having the thrusters immediately after the goblet squats just SUCKED. My squat strength really seems to have gone down the tubes.
The thing I'm kind of excited about though is my burpees. I used to only be able to do 7 in a minute. Getting 7 and 8 in 30 seconds is a huge improvement. I was on the same circuit as James C, and that was the only exercise I could ALMOST keep up with him on. I'm just excited that there were any ;-) It was a specific goal to try to keep up with him as much as possible on those. it helped that they were the last exercise in the round.
Half Gone Bad
Interesting change up on FGB:
151 (Thrusters @ 1.25P)
Apparently I had more swings in me, though by the final round those 15 swings were very difficult. Until I figure out faster burpees, that's about as many as I can do in a minute while winded. And kettlebell thrusters SUCK. Well - all thrusters suck.
"Half Gone Bad"
5 Rounds for total reps of:
Kettlebell Thruster 1.5P/1.0Px2, 30 seconds
Rest 30 Seconds
Kettlebell Swing 2.0/1.5P, 30 seconds
Rest 30 Seconds
Burpees, 30 seconds
Rest 30 seconds
Goblet Squat 2.0/1.5P, 30 Seconds
Rest 30 Seconds
Post total reps for all five rounds.
151 (Thrusters @ 1.25P)
| Round | 1 | 2 | 3 | 4 | 5 | Total |
|---|---|---|---|---|---|---|
| Thruster | 5 | 4 | 3 | 3 | 3 | 18 |
| KB Swing | 10 | 10 | 10 | 10 | 15 | 55 |
| Burpees | 6 | 6 | 6 | 6 | 6 | 36 |
| Goblet Squat | 9 | 9 | 9 | 10 | 11 | 39 |
| Total | 30 | 29 | 28 | 29 | 35 | 137 |
Apparently I had more swings in me, though by the final round those 15 swings were very difficult. Until I figure out faster burpees, that's about as many as I can do in a minute while winded. And kettlebell thrusters SUCK. Well - all thrusters suck.
Saturday, September 5, 2009 by Rebecca
Jerkface
Clean and Jerk 1-1-1-1-1-1-1 reps
100-110-120-130(f)-130-140(pr)-145(f)
What do you know, a new PR! And I'm actually able to get under the bar a LITTLE bit on the cleans now - nowhere near where it should be, but not a powerclean, either. Someday...
Thursday, September 3, 2009 by Rebecca
KB strength WOD
WOD 090903
Kettlebell Swing 18-15-12-9-6
Kettlebell Clean and Push-Press, each arm 15-12-9-6-3
Kettlebell Snatch, each arm 12-9-6-3-1
Results:
All weights in KG
Swing 12-12-16-16-(tried 24 - couldn't get it overhead)-16
Clean & PP
R 8-8-8-8-12(f)
L 8-8-8-12-12
Snatch
R 4-4-8-8-8
L 8-8-8-12-12
Kettlebell Swing 18-15-12-9-6
Kettlebell Clean and Push-Press, each arm 15-12-9-6-3
Kettlebell Snatch, each arm 12-9-6-3-1
Results:
All weights in KG
Swing 12-12-16-16-(tried 24 - couldn't get it overhead)-16
Clean & PP
R 8-8-8-8-12(f)
L 8-8-8-12-12
Snatch
R 4-4-8-8-8
L 8-8-8-12-12
Kettlemania
Max got some new, heavier kettlebells, and celebrated with a WOD designed to let us play with them (if we could).
Swing: 2p - 2p - 80# - 88# - 88#
Clean/PP: 1p - 1p - 1.25p - 1.5p - 1.5p
Snatch: 1.25p - 1.25p - 1.5p - 1.5p - 1.5p
My shoulders are fried, and my hands very tender - ripped a little bit, but didn't pull any callouses off.
The new 80 and 88# kettlebells are pretty tough to use. The handles are thicker, very rough, and the opening is smaller such that putting both my hands in there smashes my knuckles together. Definitely not something I can do a lot of volume with with any comfort level. There's also a 97#, but that beast is just too damn heavy to get overhead.
Kettlebell Swing 18-15-12-9-6
Kettlebell Clean and Push-Press, each arm 15-12-9-6-3
Kettlebell Snatch, each arm 12-9-6-3-1
Swing: 2p - 2p - 80# - 88# - 88#
Clean/PP: 1p - 1p - 1.25p - 1.5p - 1.5p
Snatch: 1.25p - 1.25p - 1.5p - 1.5p - 1.5p
My shoulders are fried, and my hands very tender - ripped a little bit, but didn't pull any callouses off.
The new 80 and 88# kettlebells are pretty tough to use. The handles are thicker, very rough, and the opening is smaller such that putting both my hands in there smashes my knuckles together. Definitely not something I can do a lot of volume with with any comfort level. There's also a 97#, but that beast is just too damn heavy to get overhead.
Wednesday, September 2, 2009 by Rebecca
Big Fat DNF
3 Rounds
Run 800 Meters
30 Pull-Ups (C2B)
30 Push-Up
I got 1 round + 1 run and a handful of pushups in 30 minutes. i pretty much just gave up after run #2.
Run 800 Meters
30 Pull-Ups (C2B)
30 Push-Up
I got 1 round + 1 run and a handful of pushups in 30 minutes. i pretty much just gave up after run #2.
Just awful
3 Rounds
Run 800 Meters
30 Pull-Ups (C2B)
30 Push-Up
DNF in 30 minutes: 2 rounds + 9 pullups
Wow. I can't recall another workout that made me feel simultaneously so horrible and so disappointed. Not that I was so far off the average - only two people finished it RX.
I'm not sure why it wrecked me so much - I was a zombie for the rest of the night, as though I'd pushed extremely hard. But I don't feel like I DID push that hard - I got plenty of rest on the pullups, because I couldn't do them more than 5 at a time and then would need to recharge. Maybe C2B are just much, much harder than I give them credit for.
Run 800 Meters
30 Pull-Ups (C2B)
30 Push-Up
DNF in 30 minutes: 2 rounds + 9 pullups
Wow. I can't recall another workout that made me feel simultaneously so horrible and so disappointed. Not that I was so far off the average - only two people finished it RX.
I'm not sure why it wrecked me so much - I was a zombie for the rest of the night, as though I'd pushed extremely hard. But I don't feel like I DID push that hard - I got plenty of rest on the pullups, because I couldn't do them more than 5 at a time and then would need to recharge. Maybe C2B are just much, much harder than I give them credit for.
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