12 days of Christmas

Warmup: Jump rope - got several right footed single skips. even managed to get three consecutive! It may sound like a terribly minor achievement, but it's actually pretty major. I have not ever had any success trying to jump exclusively on my right foot, and having enough balance to stay only on my right foot and make it over the rope three times is an exceptional achievement.

WOD:
On the first day of Christmas CrossFit gave to us.....

1 - Muscle-up - subbed 4 band assisted ring dips
2 - HSPU - subbed piked push-ups
3 - Dead-hang pull-ups - green band assisted (mostly) dead-hangs
4 - Jumping squats
5 - Burpees
6 - Push-ups
7 - Toes to bar - subbed knees to elbows
8 - Forward rolls
9 - Double Unders
10 - KB Snatch 1.5pd / 1pd - used 8kg
11 - Box jumps
12 - Virtual snow shoveling 45# plate/25# plate (24"barrier)

Comments:

This went pretty well for a workout I didn't really think i wanted to do.

Actually the most exciting part was pre-WOD when i decided to see whether I could do box jumps, and I managed to jump - without any assistance - to a stack of bumper plates. First I tried 2 of the fuzzy 45# plates - about 10" maybe? - and it was no problem, I put a smooth 45# plate on top of that - maybe another 4" - and tried it, and it was still totally manageable, so I put a 25# plate on top of that (another 3") and, while it was a bit intimidating, I found I could do that, too. I nearly took a nasty backwards spill when I tried to show Daniel my new achievement; I got distracted by someone else. But I got it on my second attempt. I was actually bummed not to get to the box jumps in the WOD. That's a first, for sure.

Since the 3 pull-ups were supposed to be dead-hang, i tried to keep my band assisted pull-ups as kip free as I could - and for the first several rounds, they were fairly static - as the rounds went on, as I started getting tired i started kipping a bit more.

I have to say that I find it very gratifying that I am still making improvements in some areas despite the fact that my diet has been absolute crap this month, and I've only been making it to a handful of workouts a week.

Diet wise, I've pretty much written off the month of December. There are just too many wonderful things out there this time of year, and I am enjoying my freedom to eat whatever terrible food i want, but I definitely feel and see the effects of not eating clean, so I am also looking forward to getting 'back on the wagon' in January.

800m x 4

WOD:

Run 800m every eighth minute for 32 minutes.

5:18; 5:24; 5:19; 4:56


- Posted using BlogPress from my iPhone

Push jerks

Wod:
Push jerk

3-3-3-3-3

50-55-55(f rep 3)-55-60(f rep 3)

I find the 'proper' pre-jerk rack position to be awkward and exhausting. I can get it for rep 1, but resetting to it after rep 1 just drains all my energy. Definitely something to work on.


- Posted using BlogPress from my iPhone

Mary

"Mary"

As Many Rounds As Possible in 20 minutes:

5 Handstand Push-Ups - subbed piked pushups
10 Pistols (5 each leg) - sat down to a stack of weights - stack had to be 1 35# taller for right leg
15 pull-up - band assisted


4rounds + all pistols (i think)

4:53; 5:20; 3:34; 6:13;

Think the last time was 1 full round plus a second through the pistols ...
Really liked the 'sitting down to a stack of weights' modification for pistols - it seems like a good way to keep the proper form, and work your way down to zero assistance.

12-15-09

21-15-9
Dowell OHS
Burpees

3:05.01;2:02.57;1:26.51;

WOD
30 muscleups for time

- Posted using BlogPress from myse iPhone

Sorta Cindy 12-12-09

Warmup: row 2000m, - 9:2? - not my fastest, but was trying to keep it a warmup, not a max effort.

WOD:
AMRAP in 20 minutes

5 push-up
5 pull-up
5 push-up
15 squats

Results:

Round	Time	Elapsed
1	1:18	1:18
2	1:46	3:04
3	1:46	4:50
4	1:55	6:45
5	2:24	9:09
6	2:28	11:37
7	2:18	13:55
8	2:04	15:59
9	2:01	18:00
10	2:00	20:00

Comments:
The squats were really my limiting factor here. It was nice to break up the pushups, but since everything else was 5 reps, 15 squats felt like a lot, and since my squats are terrible, and I was trying for the best ROM I could manage, they just took a long time. In the last round I had 45 seconds to get through 15 squats, and I still barely managed to eke out the last squat before time was called.

12-11-09

Warmup
1 mile: 10:52

2 left handed pushups - using knees

Several 5 or 6? Clapping pushups with an actual clap - can't really catch myself after, yet, so they're not really consecutive

WOD
Clean and jerk 3-3-3-3-3

50-55x1-50-55-55


- Posted using BlogPress from my iPhone

12-10-09

Deadlift - 135-145-150 (-12# apparently using a 33# woman's bar. DAMN)

Press 50-55f

Back squat 65-75-80 frep3


- Posted using BlogPress from my iPhone

12-6-09

WOD:
Run 400m/Row 500m
50 Double Unders (subbed 4xsingle skip)
12 Push Press/Jerk 155# (subbed 55# and then 50# after rep #5 rd 2)

Round	400m	Jump Rope	Push Press	Elapsed
1	2:18	3:50	4:38	10:46
2	2:48	5:37	10:45	29:59
3	2:52	3:51	3:55	40:34

Comments:
This WOD was horrible.  I thought the 4 x skips were going to be an easy sub.  I got a side stitch. The 55# PP were ridiculously hard.  Round 2 was so long because I decided to go looking for my own bar after rep #5 (i was sharing with 2 other girls) and of course by the time i got back, they were both done.   But for all its horribleness, at least I can say that I finished it.  Coming back from vacation SUCKS.

12-4-09

Decsending ladder 10-9-8-...-2-1

1P kb swings
Situps
Air squats

1:35, 1:34, 1:40, 1:24, 1:19, 1:13, 1:40 (4&3), 0:37, 0:24

11:29


- Posted using BlogPress from my iPhone

12-3-09

WOD

3 rounds for time:
Run 400 Meters
15 Deadlift 250/185 pounds
12 Handstand Push-Ups

23:29.75

2:06.52 - 3:15.43 - 1:05.22
3:02.33 - 4:13.46 - 0:59.20
3:06.70 - 4:47.85 - 0:52.95

- Posted using BlogPress from my iPhone