200-06-24 Dirty Thirty

WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.

33:22

2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59

I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.

This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.

2010-04-26

Warmup: run 800m, ME

Mini-metcon: 8:05
Each followed by 'gate sprint' approx 35m

40 situps
30 squats
20 pushups
10 jumping pullups (attempt-they were pretty pathetic)

I was last by nearly 2 minutes. The sprints were anything but. my legs just felt like lead, and they kept threatening to give out on me, so they were more jogs or even shuffles.

A couple brief handstand attempts

Spent most of the evening working on right legged pistols. (sitting down to and standing up from a stack of 3 55# and 1 25# bumpers)

Left to it's own devices my right hip and right knee do not track correctly over my foot. My knee tracks to the inside and my hip swings way out to the right. It's some very strange geometry, and I have to really concentrate and literally force them into the right path. It feels extremely remedial, and is therefore very frustrating and even a little embarrassing. But it's definitely the right thing to be working on. *le sigh*

- Posted using BlogPress from my iPhone

1-12-2010

Mini metcon:
10-9-8-…-2-1 burpees
1-2-3-…-9-10 pullups (jumping)

9:52

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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.

Metcon

WOD:

For Time:

3 Rounds:

Advanced	Intermediate	Beginner
21 C2B Pull-Ups 15 Deadlift 225/155 9 HSPU	21 Pull-Ups 15 Deadlift 185/135 9 Push-ups	21 Jumping Pull-Ups 15 KB SDHP 1.5/1.0P 9 Push-ups

Results on beginner using mens weight: 11:36
I forgot my regular watch, so I did not get split times.  I think I finished the first round in about 3:30 - I didn't quite manage to maintain that pace.  SDHP after jumping pullups is really HARD.

Comments:

Max said that this should really be a blazing metcon, and even one round of 21 legit pullups and  15 deadlifts at 135# would not have been anything close to a metcon for me, which is why I opted for the beginner selection at the men's weight.

Having the SDHP right after the jumping pullups was still a little bit of a roadblock to 'blazing' because i frequently had to wait for my hip flexors to recover enough to get another SDHP rep.  The 9 pushups were an absolute breeze. 

I really like that Max has been has been breaking up the workouts into Advanced, Intermediate and Beginner - it really helps to have the scaling pre-thought out.  It's a little disheartening that I am still stuck at beginner level on so many exercises, but only a little.  I know I am still WAY better than I was when I started.  It just reinforces was an amazingly low place that was.

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.

Unknown and unknowable

WOD:
"Unknown"

Post X, Y, and psychological implications of unknown workout to comments.

Results:
Max deliberately kept us in the dark about this workout. He didn't tell us anything before the workout started - it was just "keep running, until the fastest person(s) have 1 800m lap left, and then I'll tell you how many laps total you have to do, and there may or may not be something to do after the running. When we were finished with the running, he sent us upstairs to find out whether there was more to be done (and of course there was.

The total workout turned out to be:
Run 4 miles
100 Sit-Ups
50 Burpees
25 Pull-Ups

I only ran 1.5 miles because something in the outside of my right hip started feeling decidedly painful, and I decided it wasn't worth it to provoke an injury just to prove a point. It was probably unhappy about the thrusters from the day before. I did the rest - albeit slowly. - actually the whole thing was slow.

Results:
Run 800m splits: 5:53, 5:52, 7:39 Total: 19:26
I had to walk a lot of the last lap because of my hip - but this is still an extraordinarily slow time for me for 800m. It's been a month or more since I did any real running but .... wow that sucks.

100 situps: 6:01

50 burpees: 12:21 - a little of this time was spent taking off my shoes and the putting them back on, but again - HORRIBLE

25 jumping pullups: 7:30

Total: 45:23

Comments: all around - just terrible. several people who ran all 4 miles and a few who ran extra due to some confusion about who was in front of whom finished ahead of me.

I can't believe I have gotten so deconditioned so quickly. It's terribly disheartening. I am hoping that it will come back quickly - more quickly than it did the first time.

Fast and Hard

Warmup: run 800m, ME, WOD skill drills

WOD:
Two Rounds

6 HSPU *Pike Pushup
15 Old-School Pull-Ups (chin over bar) *jumping pullup
21 Burpees
30 Double-unders *4x single unders
15 Push-Jerk 155#/105# *50#

Go fast and hard. If you are not competent at a movement, sub in a progression. If you cannot do the push-jerks in sets of 3-5, scale back.

Results:
18:22

Exercise	Round 1	Round 2
HSPU	0:17	1:02
Pull-ups	0:52	1:02
Burpees	1:58	2:05
Jump Rope	3:54	2:02
Push Jerks	2:38	2:32
Total	9:39	18:22

Comments:
Since Max said the goal of this workout was to go fast and hard, pretty much everything was subbed. I started off trying to do double unders, and just couldn't get them. (my rope was too long, and tying a knot in one side didn't help all that much.) After about 2 minutes I only had about 8. So I switched to 4 x single unders to keep my heart rate up. That's why round 2 went so much faster. my handle fell off at about rep 85 or so, or round 2 would have been faster still.

I think I probably did a mixture of push-presses and push-jerks. Sometimes it just felt ... right. I think those were the times when i caught the bar properly overhead instead of slightly forward as I tend to do.

Round 2 HSPU time is long entirely due to the transition time of going back upstairs from outside, it probably only took me 20 seconds or so to actually do 6 piking pushups.

I'm very pleased with my Burpee times. They average out to 5.6 and 5.9 seconds/burpee in rounds 1 & 2 respectively, which is a really good time for me - I'm counting 5.6 as a PR. Burpees are frequently part of a round of other things, and I don't always get a time just specifically for the burpees, so it's the fastest time from the workouts where I can calculate it. I used to only be able to get about 7 burpees in a minute (about 8.6 sec per) so this is a definite improvement.

Strength and Filthy 50 Gone Bad

My ass was SORE this morning, from yesterday's deadlifts. And my calves from POSE practice. And my abs from Friday's little ab-blaster warmup. I was not in terribly great shape. But we hauled ourselves down anyway, because it's Sunday and that's what we do on Sundays.

Workout 1: Strength Cycle - Week 4, part 2

Deadlift x 5: 225- 245 - 270 (PR)
Deadlift x 21: 200 (unbroken)
Press x 5: 65- 75- 95
Press x 21: 65 (20-1)

Whoa, Nelly, those deadlifts were not fun. I'm glad that the deadlift is no longer a back exercise, but rather a butt one - this is as it should be. But my butt was not in the mood to be lifting any more heavy shit. I took a thirty-minute long, comprehensive warmup (2k on rower, squats, hip openers, pushups, situps, etc), and warmed up in 50# increments all the way up to 225. Tedious. The 270 was not as bad as I feared it would be, but according to Rebecca my lower back popped up on a couple reps, so I've got to work on keeping it tight and firing from the legs.

The presses went better - the 95 weren't actually that bad, but I think I'm going to go up to 97 next week - five pounds is just too big now. I was PISSED to fail on the last rep of the superset, after so many weeks of trying to get 21 at 65. Next week!

Next Week: DL 275/205, SP 97/65

Workout 2: Filthy Fifty Gone Bad

As wrecked as I was feeling, I expected to completely fail this one. Turned out to be not THAT bad, which I guess means I wasn't working hard enough. I basically went for five reps on each exercise, at the end of which I'd have an idea of a goal to reach by the 90 second mark. I'd get to the goal, and then try to crank out a couple more. I didn't get the 300 I hoped for, but 270 isn't too shabby - Matthew got 274, and doing as well as him is nice.

AMRAP* in 90 seconds: Box Jump 24"/20"
AMRAP* in 90 seconds: Jumping C2B Pull-Up
AMRAP* in 90 seconds: Kettlebell Swing 1.0P
AMRAP* in 90 seconds: Walking Lunge Steps
AMRAP* in 90 seconds: KTE (Knees-To-Elbows)
AMRAP* in 90 seconds: 45# Good Mornings
AMRAP* in 90 seconds: Push-Press 45#
AMRAP* in 90 seconds: Wall-Ball 20#/14# 10" Target
AMRAP* in 90 seconds: Burpees
AMRAP* in 90 seconds: Double-Unders

In this workout you move immediately from station to station for good score upon a call of "rotate" from the coach. There is no rest between movements. You may start at any station.

270RX

I started at Wall-ball, figuring to get the hardest stuff over with first. This worked pretty well.

WB: 32
Burp: 15
DU: 32
Box: 17
JPU: 26
KB: 38
Lunge: 27
KTE: 15
GM: 24
PP: 44

Just finish it.

Warmup: 5 squats, 10 jumping squats, 5 burpees, 10 KB swings.

WOD:
For Time:

100 Squats
25 Pull-Ups* (Men C2B)
75 Squats
25 KB Swing* 2P/1.5P
25 Pull-Ups (Men C2B)
50 Squats
50 Push-Ups
25 Pull-Ups (Men C2B)
25 Squats
75 Double-Unders*
25 Pull-Ups (Men C2B)

*subs:
pullups - some jumping - whichever box was available, some kip attempts.
KB swings = 1 pood.
DU = 4x single skips

Results:

Exercise	Time	Elapsed
100 Squats	4:50	4:50
25 Pullups	2:01	6:51
75 Squats	4:51	11:42
25 KB Swing	5:10	16:52
25 Pullups	2:14	19:06
50 Squats	3:59	23:05
50 Pushups	6:07	29:12
25 Pullups	7:53*
25 Squats		37:05
300 Skips	4:21	41:26
25 Pullups	5:10	46:36

*I forgot to hit my lap time until I was on skip #60 so 7:53 is the time for 25 pullups, 25 squats and 60 skips.

Comments:
This workout REALLY REALLY sucked. By the time I was done with the second set of squats, my knees were quivering so bad I had a hard time standing. It made the KB swings stupidly hard. It made jumping pullups near impossible. I alternated between kipping attempts and jumping pullups ... there's a funnk click or pop in my back when i do the kip attempts that makes me a little nervous. I actually looked forward to the pushups because it would give my legs a bit of a break. Everything was so so hard with the wobbly knees that I often didn't know whether to laugh or to cry. I did a good bit of both.

I knew going in to the workout that it was going to be brutal. I usually get one intense day of PMS where my hormones rule my reason, and workouts on these days usually bring frustration and tears. Today was not an exception. I tried to do everything I could to mitigate - I made sure I ate sufficiently and regularly throughout the day, and I even managed to get a relatively decent amount of sleep (7h 40m). I was even very nearly on-time to class (only a few minutes late instead of 10). Frequently, historically, I've used the hormonal onslaught as an excuse to do 50%. Today, I was determined to soldier on, and get the damn thing done, regardless of whether the performance was a poor one. I did make a very conscious effort to keep my form as clean as possible, though I suspect it suffered some towards the end.

When class ended I only had 10 pullups left, but there was a yoga class that gets very putout if we go over, so Max kicked us out. That really sent me over the edge, but I pulled myself together, got myself over to the pneumatic gravitron in the weight area, waited for the damn thing to pressurize, and did my last 10 reps. I was NOT going to accept a DNF after all the work I did.

Food:
9:00a 8oz coffee w 3/4 cup milk
11:30 1.25 c small curd cottage cheese w/ 2oz slivered almonds & 1tsp cinnamon
4:00 left over mongolian beef 1.25 cups?
4:30 1 oz spiced cashews
8:10 regular chile verde burrito & 12oz milk

Sleep:
12:27a-8:05am

Cindy

Warmup: 600-800m power walking to the gym with heavy gym bag, purse, lunch bags and an umbrella. Otherwise - not much because I was late. THere was 90 seconds of hollow rocking - and that was ROUGH - especially since my abs JUST stopped being sore from the knees to chest we did on Saturday.

WOD:
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Results:
10 Rounds + 7 pushups - no watch malfunctions!

Round	Time	Elapsed
1	1:23	1:23
2	1:30	2:53
3	1:43	4:36
4	1:53	6:29
5	2:34*	9:03
6	1:29*	10:32
7	2:24	12:56
8	2:09	15:05
9	2:14	17:19
10	1:47	19:06
7 pushups	0:54	20:00

*I forgot to hit the time until a couple pushups into the next round so round 5 is long and round 6 is short.

Comments:
Ok - here is why I love having this blog. I finished this workout, and thought. Meh. I've done better - this really wasn't that great. I get home, I check my last score, and find out that at the very least I matched my PR, or possibly exceeded it by an entire round (there were round counting difficulties last time - though looking at the math, i probably matched my performance from last time). So - hardly the 'less-than-stellar' performace I thought it to be, and I know for sure that this time, my form on all exercises was a heck of a lot better.

For the pullups, I was jumping from a lower box(the second smallest), so my pull-ups had to have a lot more pull in them, and there were a couple rounds where i repeated my last rep to make sure i got my chin to the bar. Therefore, in general, they took a bit longer than last time. Last time, the pullups were much more of a perfunctory: jump up 5 times and get on to the pushups.

Last time, i had to resort to knee pushups for the full last round or two to get it in under the wire. This time, I did not. I had a few knee pushups sprinkled through the sets when I tried to eke out a last rep before resting and just didn't have the juice to get back up, but on the whole, all pushups were full ROM. Last time My sets were generally 4-2-2-1. This time, they were generally 5-3-2.

I think my squats generally took a bit longer this time because I was trying very consciously to have good form and good depth, and if my knees were wobbling or i wasn't getting deep enough I'd stop and take breath and reset, instead of just continuing with half-assed reps.

So, all in all, I'm much more pleased with how I did tonight than I thought I would be. I don't mind having the same round time since I was making a conscious effort to be deliberate about good form, and while I was moving at a pretty good clip, I know there's room in there to go faster and be better once I have my form nailed.

Insert Witty Title here ...

Warmup: Run 400m, 10 Rockn' Roll, 10 Sun Salutation Burpees, 20 V-ups, ... something else but I can't remember what it was.

WOD:
Complete as many rounds in 20 minutes as you can of:
Run 250 meters
Kettlebell Sumo deadlift high-pull 2P/1.5P, 28 reps (1P)
Pull-ups 15 reps (Men C2B) (*Jumping Pullups)

Results:
3 rounds + 10 pull ups

Comments:
I forgot my watch, so I don't have any split information, which is a little sad. I think it would have been a bit similar to yesterday in that later rounds were a bit faster. The beginning round(s) were feeling out what was ok.

I did decide to go with the lighter weight for the SDHP becuase of my back, and I tried to be realy consistent about using mostly my legs. I just thought about standing uop hard by firing my hamstrings, and the rest more or less took care of itself (when it worked right). These were still surprisingly hard given the relative lightness of the weight - i think maybe 8 was my maximum set - and most sets were between 5 and 7. I don't know if that was a function of the soreness of my back, or what. My abs are now also ridiculously sore (i think from the KTC yesterday), so that might have been part of it too.

Everything else was pretty straight forward.

Tabata something else

Warmup: ME, jog 400m, KB skills - swings, cleans, snatches (I knew I was in sad shape, when I had a really hard time getting consecutive swings with the 12kg KB)

WOD:
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Results:

	1	2	3	4	5	6	7	8	Total
Jumping Pull-up	9	8	8	8	8	8	8	8	65
Push-up	5	5	5	5	5	4	4	4	37
Sit-up	9	9	9	9	9	9	9	9	72
Squat	9	9	9	9	9	9	9	9	72

Comments:

I am reasonably satisfied with these scores. It wasn't a terribly high volume week, but I was still pretty tired heading into this, so I'm just glad to have been ableto get fairy consistent scores.

I feel like the squats could have been higher, but with out any rest after the situps, I was having a hard time just staying on my feet.

Jump rope, KB swings & pullups

Warm up: ME, kb cleans & PP, KB Snatches.

WOD:
For Time:

3 Rounds

50 Double-Unders *subbed x4 skips
21 Kettlebell Swing, 2 Pood* subbed 1 Pood
30 Pull-Ups* subbed jumping pullups

Results:
26:38

Round	Rope	Swings	Pullups
1	3:16	1:35	2:28
2	2:50	2:14	3:21
3	3:33	2:59	4:20
Total	9:39	7:48	10:09

Comments:
This workout was hard. 30 pullups at a time (even of the jumping variety) was especially hard.

The good news (as you can see from the picture in Daniel's post) is that I am finally starting to get some good form going with the 1P KB swings. These are still hard, but more and more often, I am able to get the swings fully overhead. Max happened to capture one of the really great ones.

My jump rope form was not as strong as it was on Sunday. As soon as I tried to speed up the rate I'd fail. I had several sets of 5-15 skips especially in the last set - instead of being able to get most of the reps in a contiguous set. I did get 2 or 3 really good long sets, but mostly not.

I am trying to do my jumping pull-ups from a lower box, so that I have to use more arm strength to get up. These are definitely harder, and they definitely take longer, but another reason why the pullups took me a while is that I was sharing a box - though I think the rest was necessary.

I am resigned to this being a bad work-out week for me. It's "that time" of the month - which always messes with my energy levels, and what is much worse: my boss, who I was(am) very fond of, was unexpectedly laid off this week, and I'm not sure what the future of my company is going to be like. Just exactly the kind of stress you want to add into the holiday mix ... not.

Mini Cindy, and body comp check-in.

Today - due to work, and sore hips, I did not attend CFEB class, but I did manage to get in a quick little workout on my own just to get my blood pumping. I did a 10 minute Cindy, but subbed situps for squats.

in 10 minutes I got 5 rounds + 1 pushup.

1:30 | 1:47 | 1:59 | 2:07 | 2:07 | 0:30

The last couple rounds the pushups were 5+3+2

Body Measurements:

Not sure what my weight is last time i checked it was about 122 or 124 - weighing the day (or two) after Thanksgiving just isn't going to happen :-p.

Biceps: 10.5 (R & L) (+0.25)
Shoulders: 39.25 (+1.25!!!)
Chest: 33.5 (+0.25)
Waist: 30 (+0.25)
Hips: 36.5 (+0.5)
Thigh: 20.75 R (0) 21.0 L (0)
Calves: 13 R (+0.25) 13.25 L (0)

Wow - a whole 1.25" in my shoulders! And another 1/4" in both arms. I guess I'm not just imagining that my T-shirts are getting tight. I got a couple comments on my muscular arms at Thanksgiving, too :) That was gratifying.

I'm not going to read too much (anything) into my hips and waist measurement today - (2 days after thanksgiving!) But I don't think T-day can have had too much to do with my arms and shoulder measurements - and those are the really exciting ones :-)

Helen

Warm up: 10 squats, 10 pushups, 10 situps, 10 burpees

WOD:
"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Results:
17:31 PR!

Exercise	400m	KB Swing	Pullups	Total
Rd 1	2:32	3:06		5:38 (-:25)
Rd 2	2:46	2:08	1:17	6:11 (-1:37)
Rd 3	2:41	2:26	0:35	5:42 (-3:31)

Comments:
The last time I did this I got 23:07 - that's an improvement of 4.5 minutes! It looks like most of my gains were stamina gains - just not falling apart in rounds 2 & 3.

Where this Helen and the last one are different: Last time I used the 12kg KB instead of the 16kg Kb. Last time I used the gravitron, and tonight was jumping pullups - those puppies are fast ... i kinda miss the gravitron. Also my KB swings were only to about eye level - not all the way over head - though it sounds like they weren't last time either.

My run times are pretty consistent across each round, but are actually a bit worse today than they were in July - at least in the first two rounds. There's a good reason though: in the first 100m of the first run my right ankle tweaked and threatened to give out on me entirely, so I decided not to push it too hard. I also don't think i like running in my new 'trail running' shoes. They're heavy, and clumsy. It's hard to run on the balls of my feet instead of using heel strikes. I am going to wear them on the trail run tomorrow - that's what they for! But I think, for now, I'll go back to wearing my little brown shoes for running workouts. I should really try to get myself to a store where they actually take the time to fit a good running shoe.

There's probably 40 seconds of transition time in each of the swing times and the pullup times from going down the wet outside stairs - except the last pullup time since it was the end.

Fight gone inverted ... or not.

Warm up: I was 10 minutes late to class - so - none >.< WOD:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Burpees (Reps)
Pull-Ups(Reps)
Inverted Burpees (Reps)
KB Swings 1.5 P/1.0P (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.

Results:

	Round 1	Round 2	Total
Burpees	10	8	18
KB Swing	19	10	29
Wall Ball	4	4	8
Burpees	7	7	14
Pullups	25	23	48
Total	65	52	117

Comments:
Except for the wall ball, I am pretty happy with how this went. I am sad I did not get to do three rounds, but that was my fault for being late to class. (and, frankly, I wasn't too sad at the end of round 2 that that was my last round). The class was ridiculously full. In fact, the whole gym was packed today. it was weird.

I did burpees twice instead of the inverted burpees because I've never kicked up into a handstand before, and i didn't have time to try it before class started and I wasn't going to try it for the first time in a ridiculously jam packed class where I might fall over and injure someone else, not to mention whatever damage I might do to myself in the process.

I was pretty excited to get 10 burpees in the first round and even 8 in the second (third?) ... I've never managed to get more than 7 in a 1 minute round.

I was pretty happy with my 19 KB swings in the first, round too - i believe the last 15 or so were consecutive. I was using the full RX weight of 35#.

The jumping pullups were easy to do quickly, and is clearly where most of my volume came from. I really haven't been working on finally getting my pullup much lately, and I need to get back to it.

Performance Testing

Warm up: ME, Burgener Warm up, run 400m

WOD:
1: One Mile Run

2: Max Rep Pull-Ups
-Advanced: C2B Pull-Ups
-Intermediate: Pull-Ups
-Beginner: Jumping Pull-Ups

3: 400 Meter Run

4: Max Rep Push-Ups

5: Max Rep Kettlebell Swing
-Advanced: 2P/1.5P
-Intermediate: 1.5P/ 1P
-Beginner: 1P/.75P

Results:
1: 11:11
2. 19 Jumping
3. 2:08
4. 24!!!
5. 16 - ha ha ha

Comments:
I really debated whether to go to class today or not. Yesterday was a huge amount of work, and I didn't get to bed until almost 2 and I was having major anxiety about work ... but I wanted to do some sort of aerobic activity before breaking my fast ... so I decided that I would go to class with Daniel, just do the mile, and be done with it. Ha. Right.

ooo - well - here's why this blog is awesome. Until just this second, I thought that my best mile time was 10:30, and today was a bit of a let down. Well - my memory clearly SUCKS - because I went to check my past time, and it turns out my GOAL is to get down to 10:30, and my previous best time was 11:21, so today's effort was ACTUALLY a PR! go me!

I still had major cramping issues in the last half. I dunno why, but practically the second i cross the 'start' line and begin the second half of the mile the cramp just appears. Slowly, but I can feel it gathering, and despite my best efforts to breathe it away, it still comes and smacks me down. I dunno if it's a psychological thing or my insides are really just only ready to put up with so much jostling before they tell me to QUIT IT ALREADY! Today it got so bad that I couldn't run 2 steps without serious pain.

I was probably between 200 meters or so away from the finish at 9:45, and I REALLY wanted to just run through the cramp - i was pretty sure I could hit 10:30 if I did - but I just couldn't quite do it. I DID manage to run the last 50-75 yards at a reasonable clip, though. I'd like to try running a mile at a proper track and see how that goes.

Max decided that the way to measure 'Max Rep' jumping pullups was that the jumping had to be continuous, and as soon as you failed to get your chin above the bar, you're done. I got 19. I feel like this is slightly confusing max continuous reps and max reps. For pullups, 'max reps' counts as long as you don't let go of the bar. You can hang as long as you're able. I think that for jumping pullups, the same sort of concept should count. Obviously you can't count holding onto the bar as any form of work with jumping pullups, but you should be able to count all good reps - even if there are a couple bad ones in there - as long as you are continuously jumping and actively trying to get good reps - little mini 'resting jumps' wouldn't count. Anyway. Next time. 19 is still pretty decent - especially the day after clean & jerks and SEVEN climbs!

the 2:08 400m is - astonishingly - the best one I have run recently. Though not a PR, I have to go back - and it was AFTER having run a mile! I was the last one done - but the only person who had my own stop watch and therefiore the only one who got my time, since apparently max had a stop watch malfunction. He tried to make everyone run it again after 3 minutes rest, but there was a class rebellion, and we just moved on to pushups.

so ... 24!! wow. Downward dog was a bit more helpful today than it was last week, but, again given how thrashed I felt this morning, I'm kinda astonished.

by the time the KB swings came up, I was just tired and done, and the 16 was a sort of halfhearted effort with the 12kg KB. someone walked kinda close to me and made me lose my concentration, and I was fine with that.

You know - it's kida fascinating ... most of today, and up until the writing of this post, I sort of felt like most of this workout was a wash - the original title had a "*snicker*" appended to it it because i thought it was kinda laughable to have tried to test performance on a day I felt so donein. But I actually got PR's, or near PR's for most of the exercises. I wonder how much was attributable to working out fasted, and taking advantage of the additional recovery fasting offers.

Daniel said that he was talking to a classmate today after class who said that he was inspired by me. Specifically by my willingness to push beyond merely 'tired' and really push for those extra reps or that shorter time or that extra weight. That was really nice to hear, especially when I wasn't personally very impressed with how I did today - although clearly I underestimated my performance.

Afterwards we went Rudy's where I had a Monster burger (two 6 oz patties) and FRENCH FRIES! and ate EVERYTHING. Wow was I hungry. I even had a huge class of milk before we got our food. Daniel was astonished when, after I polished off my massive hamburger, I proceeded to also polish off most of my fries. Frankly, I was too. But - FRENCH FRIES. Definitely couldn't let those go to waste! mmmmmm.

364 Electoral Votes = 364 Reps

Warm up: Mobility Exercises (ME from now on :p ), 10 rock n' roll, 400m

WOD:
"Electoral Math"

For time:

In any combination, perform the number of reps of the below exercises equal to the amount of electoral votes won by President-Elect Barack Hussein Obama. Example: If Obama wins 400 votes, 200 swings, 100 pull-ups and 100 push-ups equals 400.

2 Pood/1.5 Pood Kettlebell swings
Pull-Ups
Push-Ups

Results:
31:28
w/ Full ROM Push-ups, Jumping Pull-ups & 12kg Swings

The first 100 reps took 6:40, the next 200 took about 9:40 each, and the last 64 took 5:30.

Comments:
I tried to figure out a cycle for these three exercises, but 364 is a weird number, and i couldn't settle on one i was happy with, so I decided to ditch the idea of a cycle since there wasn't a set # of reps for any exercise, and just do one exercise until I was tired, and then move on to a different one - not even in any particular order. It was kind of a hard decision for me, because I really like having split data to look at to compare results, so doing things randomly really goes against the grain, but doing 364 reps of anything just sounds ridiculous and painful. (which was also the reason I opted for the lighter KB and jumping pullups *blush*)

Given my level of soreness today, I don't think the 'easy' route was a bad choice. My jumoping pullups were a LOT more about jumping than they've ever been before - I was able to power through about 20 at a time - in a set of 10 and then 5 and 5, all the way through to the end - but they really got my heart rate going, and my legs are DEFINITELY feeling abused today. go go jumping muscles - get strong and bouncy! I probably did about half of my reps with jumping pullups and made up the other half with probably about even reps of pushups and kb swings.

My pushups were pretty good. I could pretty much always get to 6 or 7 reps at the top of a set.

My KB swings were terrible. Even with the 'light' weight. Bleah. About half way through Max told me to think about trying to throw the kb out instead of up, which i thinked helped a bit - but they were stll bad. I DID mange to get 20 unbroken as the first 20 reps of the whole WOD, but pretty much not more than 7-10 after that.

Anyway, I am extremely happy that we had occasion to do this WOD at all :) Although it did have the perverse effect of making me wish - just a little - that Obama had not won by such a large margin.

Filthy Fifty

I was nervous about this one - my shoulder and ankle are both feeling much better, but they're still not 100%, and this is a shitload of volume, many of the movements are somewhat iffy. But it all came out OK.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (superman)
50 Wall ball shots, 20 pound ball (45# thruster)
50 Burpees
50 Double unders

40:14 - subbed tuck jumps

This is a whopping 16 minutes faster than last time (!!), and I suspect that's nearly entirely due to better burpees. In fact, some things were a little slower than they could have been, because I was protecting my injuries (specifically box/tuck jumps and KTEs). As for how the injured joints fared - well, there was some protest, particularly from jumping around on my ankle, but it was manageable.

Here are the splits, which I find very interesting:

Box jumps: 2:15
Jumping PU's: 2:06
KB Swing: 2:29
Walking Lunge: 1:43
KTEs: 8:37
Push-press: 3:05
Superman: 2:37
Thruster: 6:22
Burpees: 7:22 (!!!!)
Tuck Jumps: 3:38

Last time, I remember the burpees alone taking me over 20 minutes, done in excruciating sets of 5. Tonight's were sets of 10, and yes, they sucked, but by now burpees are like old, really shitty friends, and not sworn enemies. The KTEs were very hard, as were the thrusters. Max insists they're the same as wall-ball, but I disagree. It's true that because of my height I do not have to throw the ball as far, but I also have a physiological theory that wall-ball includes a brief moment when the muscles are not bearing ANY weight, and in this moment fresh, oxygenated blood can wash through the muscles. This is also why I still find kipping ring pullups to be easier than kipping bar pullups - there is a moment of letting go that refreshes the muscles.

Tonight felt good. I felt like I was pushing at the right rate to be very hard, but not so much to flame out or feel like puking. Consistent. I don't know the times of the second group, but I came in third in the first group behind James and Matthew, and I'm very pleased with that placement.