How high?

A: Max height Box Jump

B: 3 rounds:
Run 400 meters
21 Burpee
12 KTE (Or GHD sit-ups)

A: 35"
B: 13:54, subbed 95# Good Mornings for the KTEs (protecting my ab)

My hamstrings were sore from this one for days.

Not Quite Nancy

A: In 20 minutes work up to a 3RM Hang Snatch.

B: 3 rounds for time:
Run 400 meters
15 OHS 95/65

A: #95
B: 12:06, scaled to 85#. (DNF)

Another technical DNF. The time limit for <95# on this workout was 10 minutes, 12 minutes for 95+. So I was well over the line this time, but I wanted to finish anyway.

Got a full set of 15 the first round, then completely lost the thread in the second round, losing a ton of time in no-rep sets where I just couldn't keep the bar overhead. Finally I got my shit together and finished the set, and (oddly enough) the third set went pretty quickly in 12+3. Goes to show what a mental game OHS are.

2010-6-15

Warmup: 800m, ME, 25 45# Deadlift

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 1:54; 2:08; 2:14
DL: 21;14;10

11:07

This went better than last time. I think the primary reason is that my run times were faster - but since the 400m turn around at GWPC is a bit unclear, i may not have been running quite as far. Regardless it still sucked a whole lot. Took me quite a while to recover afterward.

2010-05-24

Warmup: run 800m, ME

WOD A: Run 400M x 2 for time

1:55; 1:51 (PR?) - some discussion as to whether it is a full 400m. Previous PR is 1:59 at BIW.

WOD B:
Back Extensions and Pistols 5-5-5

Turns out I was doing hip extensions for several rounds (video on the difference) - so I did extra.

Hip Extensions x 5: body weight, + 10#, +25#, +25#, +35#, +35#
Back Extensions x 5: +10#, +10#, +10#
Pistols: 5-5-5

2010-05-22

Warmup: 800m, ME, run prep

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 2:16; 2:29; 2:41; 2:35
DL: 16; 14; 8; 7

15:29

Was still feeling kinda wrecked from the pullup wallball WOD - decided to go lighter on the deads for more of a "recovery" workout. It was still plenty hard.

2010-05-16

Warmup - ME, Run Prep

Run 1 Mile - 10:25

WOD:
4 rounds

Run 400m
12 kb clean/pp left 12kg
12 kb clean/pp right 12kg (8 kg)
21 situps

31:56
2:18.76; 4:34.80; 1:12.75
2:36.17; 4:06.05; 1:15.83
2:31.74; 4:17.38; 1:32.12
2:13.71; 4:36.94; 0:40

Probably should have kept separate times for left and right -the 8kg KB is a little on the light side for my right so the right side went much faster, but the green is too heavy. I should maybe have tried a 20# dumbell instead.

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2010-05-05 - certainly intense - not as short as expected.

Warmup: run 1 mile, ME

Original WOD:
3 Rounds

Run 800 Meters
30 Kettlebell Swings 1.5P/1.0P
50 Double-Unders

Modified WOD:
3 Rounds

Run 400 Meters
15 (Russian) Kettlebell Swings 1.25P
25 Double-Unders

26:02
Round 1: 2:04, 5:08
Round 2: 2:49; 1:51; 4:45
Round 3: 2:57; 2:09; 4:15

The reason I cut the volume in half and increased the weight of the KB is that I wanted to make this a quicker, more intense workout, and to really try to keep the effort/intensity high the whole time. It was certainly intense, but it wasn't exactly quick. I underestimated (ie didn't even consider) how hard DU would be after heavy KB swings. That's definitely what ate up most of the time.

I didn't completely succeed at keeping the intensity up the full time. I actually had to walk part of both the second and third runs because i couldn't get my breathing under control and it felt like i was about to start hyperventilating. And all the time with the double-unders - it's a really fine line between resting long enough that you won't fail the next rep, and resting longer than necessary. It's such a waste of energy to fail a rep. Most of my reps were singles - i did get a couple strings of more than 1 - a very few times i got as many as 4 or 5.

Gratifyingly, Max said my KB swings were looking really solid. I got several of them as high as my forehead - they were all at least chin level, though, and I was able to do the first set straight through, and rounds 2 and 3 were done in a set of 8 and a set of 7.

But the real victory of the day was my running (which might also have been my downfall). I didn't realize when I set out that the warmup run was supposed to be a mile. it's usually just 800m. A class mate passed me by and asked whether i was on lap 1 or 2 and helpfully told me that the warmup was supposed to be a mile when I looked confused. Yay. I knew I was going to cut the running in half for the workout, so i decided to go ahead and run the whole mile. It's been a while since I've run one. I managed to time the second lap, and I came in at 5:11 - which is actually quicker than I've been running lately, and - assuming that my second lap was not faster than my first, would put it in PR range since my best full mile time on record is 10:34. I really wish I had gotten the time for the full thing.

I also managed to get 2:04 on my first 400 - which is only 5 seconds off my PR for the 400. I was definitely booking it, but that good a result was unexpected. I've been working on lengthening my stride and running slightly less on the balls of my toes (someone told me it looked more like i was leaping than running). I guess maybe it's working? :-)

2010-04-17

Warmup: Run 400m, burpees, pushups, piked pushups, jumping C2B pullups

WOD:
Run 800 Meters
100 Double-Unders (only did 50)
Run 600 Meters
50 Kettlebell Swings 1.5/1.0P
Run 400 Meters
25 Burpees (stepping, not jumping - for the record, just as hard.)
Run 200 Meters
13 Thruster 115/75 (45# front squats)

Results:
36:45

800m: 5:13
50 DU: 7:50 (included bathroom break)
600m: 4:04
50 1P KB swings: 6:46
400M: 2:54
25 burpees: 4:07
200m: 1:33
13 45# front squat: 4:15

Comments:
This is the hardest I have worked in months and I am certainly paying for it now - but it's the good kind of "I worked hard" sore, and not the "I think I damaged myself" sore which is pretty awesome.

It's the first time I've run instead of subbing rowing in months, too, and it actually went just fine; not fast, or anything, but not problematic for any of my stupid nagging injuries.

My original goal for the double-unders was only 25 - i was afraid that all that jumping would really aggravate my knees, but they were going so well - I got several consecutive (Jump, skip, jump style)- I decided to go for 50. I think that was the right number - because by the time I was done with them just about everyone else was done with theirs, too. I was pretty pleased with how well these went.

When I got to the KB I didn't know whether i was going to just do 25 and stick to 50% volume for all the exercises, or do the whole thing. I decided to tough it out.

I did not jump my feet back or forward on the burpees - I've found that jumping them forward to that really low squat is one thing that is guaranteed to aggravate my knee. I did do a jump and a clap once i was on my feet. I thought these would be easier than regular burpees. they were not. Because I was not jumping forward, they were a lot more like pushups, and between the pushups from the warmup, and the largish quantity of pushups the day before, my arms were not interested in helping out. I found them to be at least as winding as regular burpees. Maybe I'm just out of practice.

The front squats were also just about as hard as I could manage and still pretend to keep any sort of decent form. I opted for them over thrusters again because of my knees. I probably should have incorporated a push-press component - but just the front squats felt plenty hard enough.

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.

12-3-09

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

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Nancy Failed

"Nancy"

5 Rounds for time;

Run 400 meters
15 OHS 95/65

DNF at 40:00, four rounds.

Was using #80 on the Atlas bar. My OHS really, really suck. There were a couple glorious points where I found a groove and was able to knock out 7 or 8 OHS in a row, but otherwise they were slow, painful and only 2-3 at a time. Need to get better about finding that groove. I stopped due to fears of dropping the bar on my head as my shoulders and wrists got too exhausted.

10-28-09

WOD 091028
Advanced:
"Nancy"
5 Rounds for time;
Run 400 meters
15 OHS 95/65

Intermediate:
5 Rounds for time;
Run 400 meters
15 Front Squat 95/65 *subbed 45 or 55#

Beginner:
5 Rounds for time;
Run 400 meters
15 Kettlebell Front Squat 1.5/1.0P


34:09

2:22, 3:22 - 5:44
2:37, 3:04 - 11:25
2:40, 4:26 - 18:31
2:22, 4:47 - 25:40
2:41, 5:48 - 34:09



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So much more energy!

Warmup:

• ME
• 8 or 9 kipping pullup attempts(was supposed to be 20 pullups) - I actually made the first 2 - consecutively! - though they still weren't pure kip - i still had to pull the last few inches on both reps,but I wasn't getting even close by rep 8 or 9.
  
• 30 pushups
• 30 air-squats(was supposed to be 40) - i was having a terrible time with form on these - i kept falling backwards,
• 50 partner situps. i was partnered with Suen - we weren't the first to start because i insited on grabbing a mat - but we finished before several other pairs
• timed 400m run either 1:58 or 1:59 - which either meets or beats my prior 400m pr! AND the first part of it was kind of ginger and slow because my ankles really don't like running when i first start - and frequently threaten to send me sprawling but after the 200m turn around (when my ankles were warm and the sun was no longer in my eyes) I managed to pass one girl and nearly pass a second.

WOD:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Finisher:
Run 800m

Results:

Round	Lunges	Situps	Round	Elapsed
1	3:20	2:10	5:30	5:30
2	3:58	2:01	5:59	11:29
3	4:00	2:07	6:07	17:36
4	3:38	1:44	5:22	22:58

Comments:
I am very pleased with how this went. I mean - I still hate walking lunges - but now it is far more about balance than strength. My lame-brain balance slowed me down so much today that I still had lots of gas left in the tank at the end of the workout (hence the untimed 800m finisher). The other thing I am extremely pleased about is despite the fact that i was by FAR the slowest walking lunger, I always made up time on the situps, and I actually finished ahead of three other people.

I don't actually remember the last time my energy was this good. After a pretty rocky start, i really feel like the Zone is finally starting to work for me, particularly now that I have pushed my daily block count up to 12. At 11 I was hungry all the time, and consequently, angry and irritable all the time, too.

I've really been working my dead-hang pullups on the bar in our kitchen doorway the past few days. I've never been as close as I am now. I can regularly and repeatedly get my arms past a 90 degree angle from full lockout at the bottom - it's just the last few inches that seem to be eluding me. Daniel suggested that i try jumping to the top, lowering just a little and then pulling back up to the top. That sounds hard - and totally useful - so that is what I will work on for the next few days and see if that helps. I was pretty excited about my two pullups in class today - they were the closest I've come to a real kip yet. and they were consecutive. ha!

An individual WOD as part of a team WOD

Warm up: Run 400m ME

WOD:
In two teams:

Each team will pick one card from The Hopper Deck for each athlete present, plus two additional cards (limit strength WODs and WODs without fixed reps will be thrown out and a new card picked).

Each team will perform the entire volume in any order they desire. WODs can be done as designed, broken up or combined.

Each team will have access to 1/2 of the available equipment, regardless of the draw. The squat rack will not be used.

Each team will have five minutes from the time the volume is collated to plan: the WOD will then begin, ready or not.

Our team decided to hit individual cards individually, and then all contribute to the high chipper WOD cards.

I ended up with the card for :

Four rounds for time of:
Run 400 meters
50 Squats

Results:
400m/50 squats
2:05 / 2:26
2:18 / 2:38
2:19 / 2:57
2:26 / 3:11

20:23

Comments:

I've done this WOD once before

My time today was not that much better - only about 1:30. But my running was pretty consistent, and i was really trying to work on my squat form - keeping my knees out and my back up as much as possible, so I was not blazing through the squats. So I'm happy enough with my performance.

Once I was done with this, I helped out the rest of the team by doing some burpees and some kettlebell swings - i'm not sure what WOD they were for. Our team finished long before the other team - but they had drawn cards with a much higher volume than we had, so most of our team actually chipped in to help them finish their WODs out. I did some more burpees.

As far as the Zone goes, I'm not sure whether I'm seeing much in the way of performance gains, but my energy seems better. I'll save more commentary about my experience so far for a separate dedicated post.

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.

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.

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:

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.

ok, NOW we're back

Taking time off - even just a week - always results in some disturbance of workout equilibrium. After the months of training for the games, I stopped getting sore from just about anything we did. Then I didn't do much for a week, came back and did 280 weighted squat movements in Wednesday's morning, which severely crippled me for several days. It was like the Potomac CrossFit workout all over again.

Sunday's workout went much better. Still a little sore, I was feeling functional by the time we were warmed up.

3 Rounds

16 Kettlebell Swings 2.0/1.5P
12 Burpees
8 Hang Power Clean 135/95
4 Thruster 135/95
Run 400 Meters

21:17, scaled to 115#

Everything was unbroken. I was sharing a bar with Matthew and Bill, but Max started us several minutes apart, so it wasn't really an issue until the last round, when I caught up with them (and lapped Matthew, who was hangdogging). The swings felt good, the burpees went by fairly quickly, and I had just the right amount of weight on the bar for the cleans and thrusters to allow me to do the sets unbroken, but just barely. It felt good to be back.

Rediscovering intensity.

Warmup: ME, pullup practice, pushups,

WOD:
3 Rounds

16 Kettlebell Swings 2.0/1.5P
12 Burpees
8 Hang Power Clean 135/95
4 Thruster 135/95
Run 400 Meters

*Subbed 1.25P KB, 55# for cleans and thrusters.

Results:

Exercise	1	2	3	Total
16 Heavy KB Swings	1:16	2:22	3:36
12 Burpees	1:28	1:26	1:22
8 Hang Power Cleans	3:21	1:24	3:16
4 Thrusters		2:34	4:29
400m Run	2:19	2:29	2:31
Elapsed Round Time	8:24	10:18	15:17	33:59

Comments:
I very nearly did not finish this workout. The cleans and the thrusters were a weight that was hard when it started, and that I could just barely continue to do as the workout went on, and when I was nearly finished with the 3rd round of cleans, the bar slipped out of my right hand, and as a (stupid!) knee-jerk reaction, I tried to catch the bar instead of just getting out of its way. It hit me pretty hard in the thigh and gave me a bit of a charlie horse.

It took a few minutes to be able to squat at all let alone with weight, and even though I only had 4 thrusters left, I wasn't sure I was going to be able to do them. But I'd dnf'ed so many work-outs lately, that I just decided this wasn't going to be one of them. My classmates were awesome at cheering me throgh the final few reps.

I was pretty pleased with the height I was able to get with the 1.25P KB - most reps were eye or even forehead level.