Amrap 20 min
5 pushups
10 1P kb swings
15 situps
11 rounds + 8 KB swings
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Showing posts with label Situp. Show all posts
Showing posts with label Situp. Show all posts
Friday, March 12, 2010 by Rebecca
Friday, January 30, 2009 by Daniel
Happy Birthday to Evelyn
Morning:
The gym is always deserted on Friday mornings, so this morning I decided "what the hell" and took the lead test. Despite the fact that it was at Ironworks, which is notoriously difficult.
I failed. I fell off the climb.
I don't feel too bad - everyone fails the first time, and I feel pretty confident to try again (at the Power Company) next week. My tester was Peter, and he gave me the option of a 10c on the third pillar (short but technical), or a 10b in the cave (long and pumpy, but straightforward). I chose the 10b, which was perhaps the wrong choice - I wasn't expecting him to pull out a 10c! I thought it was going to be either a 10b on the pillar or a 10a in the cave, and I haven't mock led any c's.
The climbing went well, until the fall. I made it about 2/3 of the way up, and slipped off a lateral move that required me to use a small off-route hold (my route's hold had snapped off). I fell about 15 feet, and pulled Tor off the ground, but it was a clean fall into empty air, and happened so quickly it was over before I knew it. Peter said that his only comments were that I looked a little shaky (the route was nearly entirely overhung), but that my beta, footwork and clipping were fine. I then belayed Tor, and apparently was erring on the side of a TOO-tight belay, which I thought was interesting because I was freaking out about how much slack was in the system - apparently slack in lead climbing isn't such a bad thing. So I need to work on smoother, longer pulls to feed slack, and not worrying so much about keeping the rope tight.
So, the tally for the morning:
Next week you will be mine, precious. Oh, yes.
Evening:
Today Evelyn turns 37, in celebration of which fact we at CFEB got to do a special workout in her honor...one that bears a suspicious resemblance to the Filthy Fifty.
33:54 nonRX (subbed regular burpees for inverted)
(splits: 1:47 | 5:16 | 3:18 | 7:07 | 2:08 | 1:44 | 1:24 | 2:18 | 3:46 | 5:02)
It was a good chipper - quickly ramping up to medium-high level of misery and then just stayed there regardless of what you were doing. Evelyn, of course, smoked it in under 27 minutes - Max likes birthday WODs to play to the birthday person's strengths, and Ev is very strong at these sorts of workouts. Of course, to do it in TRUE Evelyn Rodas fashion, we should have started 15 minutes late and then done something unexpected and even harder immediately afterwards, but I didn't point that out to Max. The class was pretty chaotic - it was really crowded! - but once he lifted the restriction on what order to do things in, the workout was surprisingly fine.
Afterwards we had a really nice party at Alex & Rebecca's, overflowing with healthy, sugar-free food. I really like hanging out with our CrossFit friends for many reasons, but one of the strongest reasons is that I can EAT with them. Parties and restaurants with family and friends is such a pain, as there are so many things I won't eat there, but last night's food was perfect: fruits, nuts, cheeses, meats, THREE guacamoles, simple chips, sparkling water...Polly even made a sugar-free pie out of dates and coconut that I really want to get the recipe for. Delicious!
The gym is always deserted on Friday mornings, so this morning I decided "what the hell" and took the lead test. Despite the fact that it was at Ironworks, which is notoriously difficult.
I failed. I fell off the climb.
I don't feel too bad - everyone fails the first time, and I feel pretty confident to try again (at the Power Company) next week. My tester was Peter, and he gave me the option of a 10c on the third pillar (short but technical), or a 10b in the cave (long and pumpy, but straightforward). I chose the 10b, which was perhaps the wrong choice - I wasn't expecting him to pull out a 10c! I thought it was going to be either a 10b on the pillar or a 10a in the cave, and I haven't mock led any c's.
The climbing went well, until the fall. I made it about 2/3 of the way up, and slipped off a lateral move that required me to use a small off-route hold (my route's hold had snapped off). I fell about 15 feet, and pulled Tor off the ground, but it was a clean fall into empty air, and happened so quickly it was over before I knew it. Peter said that his only comments were that I looked a little shaky (the route was nearly entirely overhung), but that my beta, footwork and clipping were fine. I then belayed Tor, and apparently was erring on the side of a TOO-tight belay, which I thought was interesting because I was freaking out about how much slack was in the system - apparently slack in lead climbing isn't such a bad thing. So I need to work on smoother, longer pulls to feed slack, and not worrying so much about keeping the rope tight.
So, the tally for the morning:
ML10b(c), L10b(DNF), ML10c(clean, but UGLY), 10d(f)
Next week you will be mine, precious. Oh, yes.
Evening:
Today Evelyn turns 37, in celebration of which fact we at CFEB got to do a special workout in her honor...one that bears a suspicious resemblance to the Filthy Fifty.
"Evelyn"
I did them in this order:
- 37 Box jumps
- 37 Pull-Ups (Men C2B)
- 37 Push-Ups
- 37 Deadlift 185#/135#
- 37 Jump Squats
- 37 Sit-Ups
- 37 Superpersons
- 37 KB Swing 1 pood/35# dumbbell
- 37 Double-Unders
- 37 Reverse Burpees
33:54 nonRX (subbed regular burpees for inverted)
(splits: 1:47 | 5:16 | 3:18 | 7:07 | 2:08 | 1:44 | 1:24 | 2:18 | 3:46 | 5:02)
It was a good chipper - quickly ramping up to medium-high level of misery and then just stayed there regardless of what you were doing. Evelyn, of course, smoked it in under 27 minutes - Max likes birthday WODs to play to the birthday person's strengths, and Ev is very strong at these sorts of workouts. Of course, to do it in TRUE Evelyn Rodas fashion, we should have started 15 minutes late and then done something unexpected and even harder immediately afterwards, but I didn't point that out to Max. The class was pretty chaotic - it was really crowded! - but once he lifted the restriction on what order to do things in, the workout was surprisingly fine.
Afterwards we had a really nice party at Alex & Rebecca's, overflowing with healthy, sugar-free food. I really like hanging out with our CrossFit friends for many reasons, but one of the strongest reasons is that I can EAT with them. Parties and restaurants with family and friends is such a pain, as there are so many things I won't eat there, but last night's food was perfect: fruits, nuts, cheeses, meats, THREE guacamoles, simple chips, sparkling water...Polly even made a sugar-free pie out of dates and coconut that I really want to get the recipe for. Delicious!
Saturday, January 24, 2009 by Daniel
Rassafrassin' Double-unders
Only went half-volume for the morning workout, which is ultimately probably a good thing - though I always feel like a bum when I finish 10 minutes before everyone else.
9 rounds in 10 minutes
After a long, pleasant lunch at Bacheeso's, it was back to the gym for the afternoon Firebreather WOD.
16:21 RX
As expected, the worst part was the jerks. I did the swings and snatches 10-10-5, but the C&J's were sets of 5, and took much longer. It's technically the same amount of work as a snatch, but with less power, and I vastly prefer the snatches. I feel really solid with my KB snatches. It's gratifying to be really good at ONE movement, at least - particularly since everything else still needs so much work.
...speaking of which, my time on this would have been VASTLY better if I had reliable double-unders that I could chain together. Why, oh why will these not come to me?
AMRAP in 20 minutes
5 Push-Up
10 Sit-Up
15 Jump Squats
9 rounds in 10 minutes
After a long, pleasant lunch at Bacheeso's, it was back to the gym for the afternoon Firebreather WOD.
50 Double-Under
25 Kettlebell Swing, 2P/1.5P
50 Double-Under
25 Kettlebell Clean & Jerk 1.5P/1.0P
50 Double-Under
25 Kettlebell Snatch 1.5P/1.0P
16:21 RX
As expected, the worst part was the jerks. I did the swings and snatches 10-10-5, but the C&J's were sets of 5, and took much longer. It's technically the same amount of work as a snatch, but with less power, and I vastly prefer the snatches. I feel really solid with my KB snatches. It's gratifying to be really good at ONE movement, at least - particularly since everything else still needs so much work.
...speaking of which, my time on this would have been VASTLY better if I had reliable double-unders that I could chain together. Why, oh why will these not come to me?
Wednesday, October 8, 2008 by Rebecca
50% Barbara
Warmup: Mobility Exercises, 5 Jumping Pullups, 10 pushups, 20 squats
WOD:
26:45
Round 1 _ 3:29 _ 1:41
Round 2 _ 4:14 _ 1:33
Round 3 _ 4:05 _ 1:33
Round 4 _ 4:30 _ 1:46
Round 5 _ 3:53
Comments:
Hmmm. Not terribly consistent. I wish i had enough laps on my watch to track each exercise separately to see where the bottle neck is.
I know that i was having trouble counting reps today, so in the rounds that were significantly longer - #2 and #4 particularly, i may have done extra reps for forgetting my count. I suspect that pushups were probaly the most variable exercise.
All pushups were full ROM. However i realize that when i am tired i rest at the bottom of the pushup (i.e. collapse on the floor). From now on I am going to try to only rest in between reps, and not in the middle of them.
To be kind to my hands, I decided to go with jumping pull-ups instead of the kip attempts I did on saturday. I had bandaids then tape and then padded biking gloves. I tried it with just the tape, and it was pretty painful. It seemed to be fine with the gloves. I don't know whether kipping would have been ok - probably best not to push it first time back on the bar.
I was definitely sweaty when i was done, but i did not feel totally wiped out. I could not have completed the full workout in the time alloted - there were only 17 minutes left when i finished, and it took me 26 minutes to finish half - and i know the second half would have been noticeably slower. I probably could have done 75%. But this way i should be well rested for my PT session tomorrow with Max.
WOD:
50% "Barbara"Results (no HR Monitor today):
Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rest precisely 1.5 minutes between each round.
26:45
Round 1 _ 3:29 _ 1:41
Round 2 _ 4:14 _ 1:33
Round 3 _ 4:05 _ 1:33
Round 4 _ 4:30 _ 1:46
Round 5 _ 3:53
Comments:
Hmmm. Not terribly consistent. I wish i had enough laps on my watch to track each exercise separately to see where the bottle neck is.
I know that i was having trouble counting reps today, so in the rounds that were significantly longer - #2 and #4 particularly, i may have done extra reps for forgetting my count. I suspect that pushups were probaly the most variable exercise.
All pushups were full ROM. However i realize that when i am tired i rest at the bottom of the pushup (i.e. collapse on the floor). From now on I am going to try to only rest in between reps, and not in the middle of them.
To be kind to my hands, I decided to go with jumping pull-ups instead of the kip attempts I did on saturday. I had bandaids then tape and then padded biking gloves. I tried it with just the tape, and it was pretty painful. It seemed to be fine with the gloves. I don't know whether kipping would have been ok - probably best not to push it first time back on the bar.
I was definitely sweaty when i was done, but i did not feel totally wiped out. I could not have completed the full workout in the time alloted - there were only 17 minutes left when i finished, and it took me 26 minutes to finish half - and i know the second half would have been noticeably slower. I probably could have done 75%. But this way i should be well rested for my PT session tomorrow with Max.
Sunday, October 5, 2008 by Rebecca
Michael - the "no hands" workout
So - Ynez invited me to go with her to the Hardly Strictly Bluegrass Festival on Sunday, but that meant that we would have to miss the regularly scheduled CF classes, so we agreed to meet at the gym a little earlier to get our own workout in. Since my hands were completely wrecked from Saturday's workout, I suggested we do Michael - no hands required.
I knew Evelyn was looking to do something earlier in the day, too, so we invited her to join us, and posted a general message on Facebook, and a few other folks with torn up hands, or later commitments or other injuries decided to join us. There were 6 of us in all: And before you say - but there are only 5 of you, Maeve was there too, but she got done super fast and left before this pic was taken.
Warmup: Mobility Exercises, Some Pushups, some squats ... probably shoulda done more, but we were slow getting started and folks were antsy just to get underway with the WOD.
WOD:
Results:
37:20 RX! and PR :-D
I am fairly pleased with the results of this workout. It's a good 5 minutes off my last time, though it's not a direct 1-1 comparison due to different situp and back extension substitutes.
This time, for the situps, I did a variation of GHD situps using one of the big ole tractor tires there. They are definitely harder than normal situps.
I also did real back extensions - not hip extensions (video) which is what i think i've done in the past when using the GHD thing, and not supermans which is what i did last time. Back extensions are a lot harder (for me) than hip extensions. But they definitely work that series of muscles in my lower back that gets quickly fatigued when I'm trying to squat correctly, so this is probably a good exercise for me to work on.
I had a really interesting experience on run # 2. Using the flat GHD apparatus puts a lot of pressure on my calves and hamstrings, so when i am done, my legs are all wobbly, and for the first 100-200 meters of my run I was being very careful with my stride and mostly just focusing on not tripping over my own feet, and also on my breath, and then when i was about 2/3 through the 800m, i realized that I was just running, pretty strongly, without a threatening cramp or anything. That was pretty cool. I usually have to fight my way through the runs. The last run was much more of a struggle - but it had nothing to do with cramping up, i just couldn't quite get enough oxygen - but i didn't ever have to stop and walk - which in my book is a total victory.
Now, of course, my abs are quite unhappy with me - it hurts to laugh! Ow. But it was a good workout.
I knew Evelyn was looking to do something earlier in the day, too, so we invited her to join us, and posted a general message on Facebook, and a few other folks with torn up hands, or later commitments or other injuries decided to join us. There were 6 of us in all: And before you say - but there are only 5 of you, Maeve was there too, but she got done super fast and left before this pic was taken.
Warmup: Mobility Exercises, Some Pushups, some squats ... probably shoulda done more, but we were slow getting started and folks were antsy just to get underway with the WOD.
WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Results:
37:20 RX! and PR :-D
| Round | 800m | Situps | Back Extensions | Total |
|---|---|---|---|---|
| 1 | 5:00.9 162 | 2:12.7 146 | (1:52)3:17.3 135 | (10:30.9)12:29.9 148 |
| 2 | 5:24.9 178 | 3:10.6 148 | 4:03.3 139 | 12:38.8 155 |
| 3 | 5:29.7 171 | 3:28.1 152 | 3:25.4 149 | (35:32.9)12:23.2 157 |
I am fairly pleased with the results of this workout. It's a good 5 minutes off my last time, though it's not a direct 1-1 comparison due to different situp and back extension substitutes.
This time, for the situps, I did a variation of GHD situps using one of the big ole tractor tires there. They are definitely harder than normal situps.
I also did real back extensions - not hip extensions (video) which is what i think i've done in the past when using the GHD thing, and not supermans which is what i did last time. Back extensions are a lot harder (for me) than hip extensions. But they definitely work that series of muscles in my lower back that gets quickly fatigued when I'm trying to squat correctly, so this is probably a good exercise for me to work on.
I had a really interesting experience on run # 2. Using the flat GHD apparatus puts a lot of pressure on my calves and hamstrings, so when i am done, my legs are all wobbly, and for the first 100-200 meters of my run I was being very careful with my stride and mostly just focusing on not tripping over my own feet, and also on my breath, and then when i was about 2/3 through the 800m, i realized that I was just running, pretty strongly, without a threatening cramp or anything. That was pretty cool. I usually have to fight my way through the runs. The last run was much more of a struggle - but it had nothing to do with cramping up, i just couldn't quite get enough oxygen - but i didn't ever have to stop and walk - which in my book is a total victory.
Now, of course, my abs are quite unhappy with me - it hurts to laugh! Ow. But it was a good workout.
Friday, August 8, 2008 by Daniel
Man Overboard!
As I was staring at the pool of sweat coalescing on the floor under my head during the Supermen of round 2, a couple of thoughts were swirling in my head - inasmuch as I was capable of thinking of anything. 1) I felt embarassed for myself and somewhat sorry for Raphael, who had to follow my sweaty and towel-forgetting self from one station to the next, and 2) that this workout was just what the doctor ordered.
I felt strangely "bleah" today. Lumpish. Gross. A little queasy. Could be because I didn't get my Friday morning climbing in (Tor is still nursing his thigh). I think perhaps I overdid it on the protein yesterday, and was paying the nutritional piper today. Or it was just being stuck inside working for most of the day, and my body craves more activity. Whatever the cause, a torturous metcon was just the RX (as it were), and I felt much better afterwards. Why, I do believe I have become addicted to exercise.
Pushup: 20 | 15
Med Ball Clean: 18 | 10
V-Up: 19 | 16
Med Ball Jerk: 22 | 20
Supermen: 29 | 29
Med Ball Front Squat: 28 | 25
Situp: 22 | 25
Jump Squat: 30 | 20
Burpee: 12 | 7
Not much to note here, really. I think the 30 V-Ups for Level II are closer than I had previously thought, perhaps already within my grasp. I think the extra weight from the bulking is making metcons and climbing more difficult, but the flipside is that it'll be that much easier when I take the weight off again, so I don't mind too much.
Max showed us the roof of the Power Company where he will be holding classes, when the workout calls for it. It looks very cool. Both literally and figuratively - on foggy or rainy days it'll be COLD up there. He's going to make a huge stack of sandbags to do more heavy weight work. I for one am looking forward to it. Too bad getting the GWPC during rush hour is such a pain in the ass.
I felt strangely "bleah" today. Lumpish. Gross. A little queasy. Could be because I didn't get my Friday morning climbing in (Tor is still nursing his thigh). I think perhaps I overdid it on the protein yesterday, and was paying the nutritional piper today. Or it was just being stuck inside working for most of the day, and my body craves more activity. Whatever the cause, a torturous metcon was just the RX (as it were), and I felt much better afterwards. Why, I do believe I have become addicted to exercise.
2 Rounds:
This is a Version of "Man Overboard" from CrossFit NYC Black Box.
- Row 250 Meters
- Push-ups
- Med Ball Clean 14#
- V-Ups
- Med Ball Jerk 14#
- Supermen
- Med Ball Front Squat 20#
- Feet Anchored STRICT Sit-Ups
- Jump Squats
- Burpees
The rower is the 'pace car'.
The time it takes to row is the time you have to do each movement.
Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.
There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.
Final score: 367
round 1: 200 | round 2: 167
Pushup: 20 | 15
Med Ball Clean: 18 | 10
V-Up: 19 | 16
Med Ball Jerk: 22 | 20
Supermen: 29 | 29
Med Ball Front Squat: 28 | 25
Situp: 22 | 25
Jump Squat: 30 | 20
Burpee: 12 | 7
Not much to note here, really. I think the 30 V-Ups for Level II are closer than I had previously thought, perhaps already within my grasp. I think the extra weight from the bulking is making metcons and climbing more difficult, but the flipside is that it'll be that much easier when I take the weight off again, so I don't mind too much.
Max showed us the roof of the Power Company where he will be holding classes, when the workout calls for it. It looks very cool. Both literally and figuratively - on foggy or rainy days it'll be COLD up there. He's going to make a huge stack of sandbags to do more heavy weight work. I for one am looking forward to it. Too bad getting the GWPC during rush hour is such a pain in the ass.
Wednesday, July 9, 2008 by Rebecca
Mini-Angie
So, I've been doing battle with a migraine since Monday. Monday was the only really bad day - when I actually left work early and came home and just slept the entire afternoon. Yesterday and today have been essentially fine, except that I can still feel the pressure lying in wait - and occasionally it will flare up - particularly with sudden movements. Like standing up. :-| Headache pressure brings queasiness with it, which is a really fun 1-2 punch.
There was a window of an hour or two this afternoon when i thought the headache had finally left me, and I made plans with Daniel to attend tonight's CF class. I wasn't sure whether the headache was going to stay gone, but I knew that if I did not attend tonight's class A) I would end up staying way later than I should @ work, and B) I wouldn't really have another opportunity for exercise until Friday. So - Today's WOD:
I thought I would maybe try a 50% Angie, figuring I could always stop if things got ugly.
So - even though the headache was back when it was time to head to class, I went. I was slow getting dressed so missed much of the warm up. I got there just as they were about to run 800m. I decided to run 400 and see how i did. It was slow. Daniel actually finished his 800 just before I finished my 400, but I was able to run the whole thing without stopping, and I did not feel any worse than I had when i started, which was encouraging.
Due to limited pull up locations with assistance, I was sharing a gravitron Machine with a classmate, that I'd never used before - it's powered by an air compressor of all things! Getting it set up was kind of tricky, and we ended up with a fairly easy setting, so I decided to do all 100 pullups when i got to 50 and wasn't tired. By the time I finished the pull ups, I was feeling pretty good, and thought I might decide to try to tackle the full workout.
I got started on the pushups, and I think my first 2-3 may actually have been full ROM! no Knees! That didn't last long though. My first set was a set of 10, but I pretty much immediately moved to sets of 5. By the time I reached 50 I was feeling pretty queasy again. I thought I could probably try to push through it, but I decided that it was probably smarter not to tempt my headache into a full relapse for another missed day of work.
I rested for quite a while after the 50 pushups. Mostly considering whether I should just stop altogether. But the hardest part was over, and I figured a few situps wouldn't kill me.
I did 50 slowish, but entirely consecutive situps. By this time class was nearly over, and the folks from the yoga class that was about to start wanted to get into the room. I headed down stairs to wait for Daniel. Again I though about just being done, but Daniel was still working on his pushups, so I had a few minutes to wait, so I decided to try the squats.
I actually had a bit of a breakthrough with the squats. I did 50 consecutive, full ROM . Slowish, but steady. I finally figured out how to 'make room' for my hips by keeping my feet apart and angled out which allowed me to get below parallel without losing my balance. That was pretty cool. :)
Afterwards, while I was waiting for DanielI tried a couple pull-ups on the downstairs gravitron - the one i ususally use, and I could definitely have been using the 80# setting. I could even do 1 or 2 at the 70# setting - but that was really hard. I definitely couldn't do a huge number of reps @ that level, but it's more than I could do before. Which is progress!
So - overall a sort of blah workout - but good progress on pushups and squats. And after showering and resting a bit I actually felt pretty good for a while, so I'm really glad I did it.
There was a window of an hour or two this afternoon when i thought the headache had finally left me, and I made plans with Daniel to attend tonight's CF class. I wasn't sure whether the headache was going to stay gone, but I knew that if I did not attend tonight's class A) I would end up staying way later than I should @ work, and B) I wouldn't really have another opportunity for exercise until Friday. So - Today's WOD:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
I thought I would maybe try a 50% Angie, figuring I could always stop if things got ugly.
So - even though the headache was back when it was time to head to class, I went. I was slow getting dressed so missed much of the warm up. I got there just as they were about to run 800m. I decided to run 400 and see how i did. It was slow. Daniel actually finished his 800 just before I finished my 400, but I was able to run the whole thing without stopping, and I did not feel any worse than I had when i started, which was encouraging.
Due to limited pull up locations with assistance, I was sharing a gravitron Machine with a classmate, that I'd never used before - it's powered by an air compressor of all things! Getting it set up was kind of tricky, and we ended up with a fairly easy setting, so I decided to do all 100 pullups when i got to 50 and wasn't tired. By the time I finished the pull ups, I was feeling pretty good, and thought I might decide to try to tackle the full workout.
I got started on the pushups, and I think my first 2-3 may actually have been full ROM! no Knees! That didn't last long though. My first set was a set of 10, but I pretty much immediately moved to sets of 5. By the time I reached 50 I was feeling pretty queasy again. I thought I could probably try to push through it, but I decided that it was probably smarter not to tempt my headache into a full relapse for another missed day of work.
I rested for quite a while after the 50 pushups. Mostly considering whether I should just stop altogether. But the hardest part was over, and I figured a few situps wouldn't kill me.
I did 50 slowish, but entirely consecutive situps. By this time class was nearly over, and the folks from the yoga class that was about to start wanted to get into the room. I headed down stairs to wait for Daniel. Again I though about just being done, but Daniel was still working on his pushups, so I had a few minutes to wait, so I decided to try the squats.
I actually had a bit of a breakthrough with the squats. I did 50 consecutive, full ROM . Slowish, but steady. I finally figured out how to 'make room' for my hips by keeping my feet apart and angled out which allowed me to get below parallel without losing my balance. That was pretty cool. :)
Afterwards, while I was waiting for DanielI tried a couple pull-ups on the downstairs gravitron - the one i ususally use, and I could definitely have been using the 80# setting. I could even do 1 or 2 at the 70# setting - but that was really hard. I definitely couldn't do a huge number of reps @ that level, but it's more than I could do before. Which is progress!
So - overall a sort of blah workout - but good progress on pushups and squats. And after showering and resting a bit I actually felt pretty good for a while, so I'm really glad I did it.
Angie
First, the good news: I ran 800m in 2:47 during the warmup, which is Level III! I didn't even feel like I was pushing super-hard.
Then, the bad news:
45:22, not quite RX'd
Pullups: 23:40
Pushups: 10:43
Situps: 6:11
Squats: 4:50
I managed 60 kipping pullups before I switched to weight-assisted pullups (70#). This is far more 100% BW pullups than I've ever done (like five times more), since I'm still somewhat new to kipping, but it really took a toll. I had to rest a lot, and gave up when I was down to sets of three or I would have been there all night. The pushups and situps also seemed far harder than I remember them being, but I suspect that's primarily due to the additional exhaustion from the pullups (kipping really works the abs). So it's a disappointing time, but still an overall improvement from the last Angie I did (which was 10 minutes faster, but much more scaled). Next time it comes around, hopefully I can do it RX'd and faster.
Then, the bad news:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
45:22, not quite RX'd
Pullups: 23:40
Pushups: 10:43
Situps: 6:11
Squats: 4:50
I managed 60 kipping pullups before I switched to weight-assisted pullups (70#). This is far more 100% BW pullups than I've ever done (like five times more), since I'm still somewhat new to kipping, but it really took a toll. I had to rest a lot, and gave up when I was down to sets of three or I would have been there all night. The pushups and situps also seemed far harder than I remember them being, but I suspect that's primarily due to the additional exhaustion from the pullups (kipping really works the abs). So it's a disappointing time, but still an overall improvement from the last Angie I did (which was 10 minutes faster, but much more scaled). Next time it comes around, hopefully I can do it RX'd and faster.
Sunday, June 29, 2008 by Rebecca
WOD 6-29-08
Tabata That
Tabata Burpee
Rest 1 minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute
Results
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | |
|---|---|---|---|---|---|---|---|---|
| Burpee* | 3.5 | 3.5 | 3.5 | 3 | 3 | 3 | 3 | 3 |
| Sit-up | 12 | 11 | 10 | 10 | 9 | 9 | 9 | 9 |
| Push-up* | 6 | 5 | 5 | 5 | 5 | 5 | 5 | 5 |
| Squat | 12 | 12 | 11 | 10 | 10 | 10 | 10 | 10 |
Total: 27
*Burpees & Push-ups were done w/knees on the way up.
Comments
Pretty happy with the scores on this workout. They weren't significantly lower than the other folks in my class, and in some instances, they weren't even the lowest.
We had a guest instructor today - Shira - and she was great. She has a strong back ground in capoeira, and she put us through a pretty lengthy warm-up that worked on things like handstands and running and she was very focused on the correct form for things which was helpful. One of my complaints, recently, is that I don't get a lot of opportunity to practice the various crossfit motions outside of class, and it's easy to forget to concentrate on form when you're working against a clock.
I asked Shira to look @ my pushup form - it was after class, and I was pretty tired, so it was hard to get a realy sense of what my form is like when i am not tired - but form is most important when you're tired, anyway :p) so it was probably a good time to check it out. Apparently support through my lower back is collapsing when I push back up - so that is something I definitely need to work on.
Thursday, June 26, 2008 by Rebecca
WODs and climbing - not quite BFF
WOD 6-26-08
Results
Total 23:04
Breakdown:
1. 25 Sit-ups 0:49.0
2. 25 Tuck-jumps 0:32.4
3. 25 Sit-ups 1:03.6
4. Walking Lunge, 25 steps 1:45.0
5. 25 Sit-ups 1:25.6
6. 25 Burpees 4:14.0
7. 25 Sit-ups 1:24.4
8. 25 Sit-ups 1:10.8
9. 25 Tuck-jumps 0:37.8
10. 25 Sit-ups 1:07.4
11. Walking Lunge, 25 steps 1:18.6
12. 25 Sit-ups 2:17.1*
13. 25 Burpees 4:07.5
14. 25 Sit-ups 1:11.6
*The times for rounds 12 & 13 are a little skewed - much of the time for round 12 actually belongs to round 13 - i forgot to hit the button on my watch.
Climbing
5.9 clean, 5.9 - not clean
Comments
SO ... my coworker friends who we were SUPPOSED to take climbing BOTH flaked on me. I was super disappointed.
This is the 3rd time in as many weeks that at least one of the three of us haven't been able to make it, and one of them is leaving on Tuesday for a 3 week vacation, and I doubt that I will get one without the other, so maybe it will work sometime in August ... or September 
Daniel was able to get in touch with another climbing friend of ours who agreed to meet us later in the evening for some climbing, so we decided to go to the gym at the time we had originally planned to go and do the CFEB WOD on our own. Daniel brought egg salad wraps with him when he came so we could have a bit of dinner in between CF and climbing. (He's so awesome
)
I'm pretty pleased with how this workout went. I split the rounds in half, originally intending to only do half. Despite eating pretty consistently throughout the day, i still felt pretty tired and wanted to scale the workout according to what I thought i could manage. Of course by the time I got to the end of the first half rounds, and Daniel was still working on his burpees, I thought - "that wasn't so bad, I could do that again", so I did! And the second set of rounds actually felt better than the first.
All of the rounds of situps were unbroken. The walking lunges were essentially unbroken - except for having to repeatedly catch my balance. (Fortunately I was walking back and forth along a wall) And except for a couple brief pauses to stretch my shoulders, the burpees were also largely unbroken, particularly in the second round (though not by any means speedy - just ... steady).
By the time we finished it was just about time for us to meet our friend Kat (not the same as my friend Katherine). So we scarfed our dinner. Kat only had an hour to climb so she went first. She's a good climber, and fun to watch. She's very good about keeping her weight on her feet. When it was my turn I was feeling pretty peppy, and I really wanted to try some of the 10a's I've been eying, but better sense prevailed, and I decided to to warm up with a 5.9 . Good thing too. I warmed up with my old friend Thriller - and it was a lot harder than the last time I climbed it. Drat. Since I am fairly certain the climb hadn't changed, and the laws of gravity hadn't changed, it must've be me. Apparently the adrenaline rush from the CF workout makes me FEEL like i can climb anything - but the reality is something else entirely. I still climbed it clean - it just wasn't graceful.
I've never climbed directly after a WOD before, and I think the intensive ab work from the WOD did not do my climbing any favors. You really rely on those core muscles to keep your body as close to the wall as possible, and they were all tuckered out.
The gym was actually kind of crowded, so my choice of climbs was fairly limited when it came back to being my turn, the 5.8 on the negative incline wall was taken, so I decided to revisit the 5.9 on the negative incline wall I did on Sunday. I think I did some parts better just due to being more familiar with the climb, and i think i did it more quickly than I did on Sunday, but I still had to rest several times, and there were too many instances of scrambling to get up instead of intelligently using my legs and balance when possible. It's just really hard to stop and think about that when my forearms are burning from holding me on the (evil negative incline) wall. This is definitely a climb i want to keep doing until I can manage it clean.
After me Daniel climbed once (he was going to be back to climb early the next morning, so he was pretty happy just belaying and keeping us company) and then it was Kat's turn, and then it was time for her to go, and Daniel and i decided we were pretty ready to go, too.
So it was sort of a mixed day. I didn't do as well with the climbing as I had expected I would, but I did a lot better at the WOD. We didn't get home until late, and I wanted to try to get a full night's sleep, so that's why this log is a day late. (I really enjoy writing these log posts, but they take forever to write )
Tonight we opted to go out to dinner with Daniel's Dad and his Aunt who we haven't seen in a while, so I didn't get to workout today, but the extra rest was probably a good thing.
In non-workout news, I got officially got a promotion and a raise today!! I've known about the promotion for a while. My company is moving me from Accounts Receivable, and basically training me to be a cost accountant - except without the 'training' per se since we've never really had a cost accountant, and no one has any time to really 'teach' me, so it's kind of a 'toss her in and see how she does' kind of thing. I've essentially been doing the work for the past month and a half or more - and there had been some vague conversation about additional compensation, but the company isn't actually doing so well right now, so I didn't have any expectation of that happening any time soon. So, today, my boss swings by my desk ans asks if he can 'steal me for a few minutes'. What a nice gift for a Friday!
We're supposed to go for a longish bike ride with some friends tomorrow to do a little training for the Metric century we're all doing in Mid July. I hope the air clears up enough for us to go without burning our lungs. Yuck. I haven't been on my road bike all month, and I'm starting to get really worried about just having the stamina to sit on my saddle for that long. We're going to head out to the coast in the hopes that things are clearer out there.
For time:*Mod - did twice as many rounds of 25 reps each.
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Results
Total 23:04
Breakdown:
1. 25 Sit-ups 0:49.0
2. 25 Tuck-jumps 0:32.4
3. 25 Sit-ups 1:03.6
4. Walking Lunge, 25 steps 1:45.0
5. 25 Sit-ups 1:25.6
6. 25 Burpees 4:14.0
7. 25 Sit-ups 1:24.4
8. 25 Sit-ups 1:10.8
9. 25 Tuck-jumps 0:37.8
10. 25 Sit-ups 1:07.4
11. Walking Lunge, 25 steps 1:18.6
12. 25 Sit-ups 2:17.1*
13. 25 Burpees 4:07.5
14. 25 Sit-ups 1:11.6
*The times for rounds 12 & 13 are a little skewed - much of the time for round 12 actually belongs to round 13 - i forgot to hit the button on my watch.
Climbing
5.9 clean, 5.9 - not clean
Comments
SO ... my coworker friends who we were SUPPOSED to take climbing BOTH flaked on me. I was super disappointed.
This is the 3rd time in as many weeks that at least one of the three of us haven't been able to make it, and one of them is leaving on Tuesday for a 3 week vacation, and I doubt that I will get one without the other, so maybe it will work sometime in August ... or September Daniel was able to get in touch with another climbing friend of ours who agreed to meet us later in the evening for some climbing, so we decided to go to the gym at the time we had originally planned to go and do the CFEB WOD on our own. Daniel brought egg salad wraps with him when he came so we could have a bit of dinner in between CF and climbing. (He's so awesome
)I'm pretty pleased with how this workout went. I split the rounds in half, originally intending to only do half. Despite eating pretty consistently throughout the day, i still felt pretty tired and wanted to scale the workout according to what I thought i could manage. Of course by the time I got to the end of the first half rounds, and Daniel was still working on his burpees, I thought - "that wasn't so bad, I could do that again", so I did! And the second set of rounds actually felt better than the first.
All of the rounds of situps were unbroken. The walking lunges were essentially unbroken - except for having to repeatedly catch my balance. (Fortunately I was walking back and forth along a wall) And except for a couple brief pauses to stretch my shoulders, the burpees were also largely unbroken, particularly in the second round (though not by any means speedy - just ... steady).
By the time we finished it was just about time for us to meet our friend Kat (not the same as my friend Katherine). So we scarfed our dinner. Kat only had an hour to climb so she went first. She's a good climber, and fun to watch. She's very good about keeping her weight on her feet. When it was my turn I was feeling pretty peppy, and I really wanted to try some of the 10a's I've been eying, but better sense prevailed, and I decided to to warm up with a 5.9 . Good thing too. I warmed up with my old friend Thriller - and it was a lot harder than the last time I climbed it. Drat. Since I am fairly certain the climb hadn't changed, and the laws of gravity hadn't changed, it must've be me. Apparently the adrenaline rush from the CF workout makes me FEEL like i can climb anything - but the reality is something else entirely. I still climbed it clean - it just wasn't graceful.
I've never climbed directly after a WOD before, and I think the intensive ab work from the WOD did not do my climbing any favors. You really rely on those core muscles to keep your body as close to the wall as possible, and they were all tuckered out.
The gym was actually kind of crowded, so my choice of climbs was fairly limited when it came back to being my turn, the 5.8 on the negative incline wall was taken, so I decided to revisit the 5.9 on the negative incline wall I did on Sunday. I think I did some parts better just due to being more familiar with the climb, and i think i did it more quickly than I did on Sunday, but I still had to rest several times, and there were too many instances of scrambling to get up instead of intelligently using my legs and balance when possible. It's just really hard to stop and think about that when my forearms are burning from holding me on the (evil negative incline) wall. This is definitely a climb i want to keep doing until I can manage it clean.
After me Daniel climbed once (he was going to be back to climb early the next morning, so he was pretty happy just belaying and keeping us company) and then it was Kat's turn, and then it was time for her to go, and Daniel and i decided we were pretty ready to go, too.
So it was sort of a mixed day. I didn't do as well with the climbing as I had expected I would, but I did a lot better at the WOD. We didn't get home until late, and I wanted to try to get a full night's sleep, so that's why this log is a day late. (I really enjoy writing these log posts, but they take forever to write
)Tonight we opted to go out to dinner with Daniel's Dad and his Aunt who we haven't seen in a while, so I didn't get to workout today, but the extra rest was probably a good thing.
In non-workout news, I got officially got a promotion and a raise today!! I've known about the promotion for a while. My company is moving me from Accounts Receivable, and basically training me to be a cost accountant - except without the 'training' per se since we've never really had a cost accountant, and no one has any time to really 'teach' me, so it's kind of a 'toss her in and see how she does' kind of thing. I've essentially been doing the work for the past month and a half or more - and there had been some vague conversation about additional compensation, but the company isn't actually doing so well right now, so I didn't have any expectation of that happening any time soon. So, today, my boss swings by my desk ans asks if he can 'steal me for a few minutes'. What a nice gift for a Friday!
We're supposed to go for a longish bike ride with some friends tomorrow to do a little training for the Metric century we're all doing in Mid July. I hope the air clears up enough for us to go without burning our lungs. Yuck. I haven't been on my road bike all month, and I'm starting to get really worried about just having the stamina to sit on my saddle for that long. We're going to head out to the coast in the hopes that things are clearer out there.
Saturday, June 14, 2008 by Rebecca
Climbing & Michael (too)
Climbing
5.9 (c) 5.9 (f)
Warm-up
10 Rock n' Roll
20 Mountain climber (hands in runner start - alternating legs in runner start position by jumping them back and forth.)
20 Jump squats
20 Pushups
20 Burpees - think i only got through 8 before Max said 'enough' and I agreed :-p
Run 400 m
WOD
Michael
Three rounds for time of:
Run 800 meters
*GHD 50 Back Extensions
*GHD 50 Sit-ups
*Due to lack of GHD hardware - sub 100 supermans & 75 situps
Time: 43:08
We met my best friend Katherine and her friend Claire at our climbing gym a little early to get some climbing in before the CF workout. This was to be Katherine's first CF workout - she's been highly skeptical about this whole 'Crossfit thing', and I was hoping that if she tried a class she might like it as much as we do, or at least stop being so negative about us doing it. Claire is visiting Katherine from Chicago and had never climbed or done CF before, but she was a really good sport and tried both. Big kudos to Claire!
We each got in two climbs before class. The first climb i tried was a relatively friendly 5.9 that was mostly a slabby climb (less than 100% vertical so more about balance than strength). I did that 100% clean.
The second climb i did was a much less friendly 5.9 that had a significant amount of negative incline, and one really hard move that I just failed to figure out; the geometry of it just completely escaped me. I had to cheat and use a hold from another climb to get past it, but after that I managed to complete the climb - with several rests.
Overall, I am very pleased with my Michael time. I did it completely, 100% as RX'd or at least as RX'd given the equipment shortage at our gym, and below the 45 minute time limit Max set for it.
I am a little disappointed with my run times. My first run was exactly 5 min. I really had thought i was making very good time, but clearly not since that's 20 seconds slower than my best time from Wednesday. My second was 5:15 and my third was ... longer - i forgot to check the actual time - but i got a stitch and had to walk most of the last 400. Grrrr. I was too focused on trying to get a good time for my last run, and I didn't think enough about my breath at the beginning, and the stitch was developing by the time I remembered. Sometimes I can pull out of the stitch spiral, but I didn't manage it today.
I do feel like i did a really good job, and picked up some good time with my situps - especially the first round: I think I did them nearly unbroken with a short rest @ the 50 mark. I've always liked situps.
The supermans were not horrible, but not my favorite exercise either, and 100 at a time is no fun at all. After the first 30 or 40 I had to break them into 10 rep sets.
I don't have it written down, but I am pretty sure that the last time I did this it took me about 42 minutes. BUT - I did it in 6 rounds of 400m, 25 situps and 25 back extensions instead, and while my transitions between exercises were longer and i had more of them - i also did 25 more situps per round this time through. So - 1 extra minute for 75 more situps and 50% more supermans than back extensions ... I totally rocked!
Katherine's still not sold on CF. Her time was better than mine (which I fully expected - she's always been more athletic than me); she finished in 3? something minutes. While i was working my @$$ off to finish out my last set of situps & supermen, she says to me: 'It wasn't as hard as I thought it would be.' :-| That was so 'helpful' :-p
5.9 (c) 5.9 (f)
Warm-up
10 Rock n' Roll
20 Mountain climber (hands in runner start - alternating legs in runner start position by jumping them back and forth.)
20 Jump squats
20 Pushups
20 Burpees - think i only got through 8 before Max said 'enough' and I agreed :-p
Run 400 m
WOD
Michael
Three rounds for time of:
Run 800 meters
*GHD 50 Back Extensions
*GHD 50 Sit-ups
*Due to lack of GHD hardware - sub 100 supermans & 75 situps
Time: 43:08
We met my best friend Katherine and her friend Claire at our climbing gym a little early to get some climbing in before the CF workout. This was to be Katherine's first CF workout - she's been highly skeptical about this whole 'Crossfit thing', and I was hoping that if she tried a class she might like it as much as we do, or at least stop being so negative about us doing it. Claire is visiting Katherine from Chicago and had never climbed or done CF before, but she was a really good sport and tried both. Big kudos to Claire!
We each got in two climbs before class. The first climb i tried was a relatively friendly 5.9 that was mostly a slabby climb (less than 100% vertical so more about balance than strength). I did that 100% clean.
The second climb i did was a much less friendly 5.9 that had a significant amount of negative incline, and one really hard move that I just failed to figure out; the geometry of it just completely escaped me. I had to cheat and use a hold from another climb to get past it, but after that I managed to complete the climb - with several rests.
Overall, I am very pleased with my Michael time. I did it completely, 100% as RX'd or at least as RX'd given the equipment shortage at our gym, and below the 45 minute time limit Max set for it.
I am a little disappointed with my run times. My first run was exactly 5 min. I really had thought i was making very good time, but clearly not since that's 20 seconds slower than my best time from Wednesday. My second was 5:15 and my third was ... longer - i forgot to check the actual time - but i got a stitch and had to walk most of the last 400. Grrrr. I was too focused on trying to get a good time for my last run, and I didn't think enough about my breath at the beginning, and the stitch was developing by the time I remembered. Sometimes I can pull out of the stitch spiral, but I didn't manage it today.
I do feel like i did a really good job, and picked up some good time with my situps - especially the first round: I think I did them nearly unbroken with a short rest @ the 50 mark. I've always liked situps.
The supermans were not horrible, but not my favorite exercise either, and 100 at a time is no fun at all. After the first 30 or 40 I had to break them into 10 rep sets.
I don't have it written down, but I am pretty sure that the last time I did this it took me about 42 minutes. BUT - I did it in 6 rounds of 400m, 25 situps and 25 back extensions instead, and while my transitions between exercises were longer and i had more of them - i also did 25 more situps per round this time through. So - 1 extra minute for 75 more situps and 50% more supermans than back extensions ... I totally rocked!
Katherine's still not sold on CF. Her time was better than mine (which I fully expected - she's always been more athletic than me); she finished in 3? something minutes. While i was working my @$$ off to finish out my last set of situps & supermen, she says to me: 'It wasn't as hard as I thought it would be.' :-| That was so 'helpful' :-p
Michael
Three rounds for time of:
Run 800 meters
50 GHD Back Extensions
50 GHD Sit-ups
30:57 (PR)
Subs: 75 feet-anchored situps, 50 Good Mornings
The subs were because this was for class, and there's only one GHD in the gym. My first time doing Good Mornings, and I suspect I wasn't doing them right. My first outdoor Michael (ie, not running on the treadmill), so that probably added to my run times, but my transitions were much smaller.
A PR, though only by a few seconds. Not apples and apples, though, since I have different subs every time. Still, I was first in class to finish, which is a first, so that was cool.
Oh, and also warmed up on a 10a(o) and 10b.
Friday, May 30, 2008 by Rebecca
5/30/2008
"Michael"
Three rounds of:
Run 800m
50 situps
50 back entensions
Mod:
I broke this into 6 rounds of
Run 400m
25 sit-ups
25 back extensions
Don't remember my time exactly, unfortunately. I think it was around 40 minutes or about 6.5 minutes per round.
Three rounds of:
Run 800m
50 situps
50 back entensions
Mod:
I broke this into 6 rounds of
Run 400m
25 sit-ups
25 back extensions
Don't remember my time exactly, unfortunately. I think it was around 40 minutes or about 6.5 minutes per round.
Michael and stuff
Morning:
Climbing: 9(o), 10c(f+),10c(f),10c(f+),10a(f),10a(f)
The falls on the a's were just stupidity due to exhaustion. A lot of falling but I'm still pretty happy, as I climbed "Daniels" with only one fall at the crux, and I think it's possible to do it without falling if I can nail that move and get to a good resting spot.
5x5's:
Back Squat & Bench Press: 100x5
Evening:
"Michael"
Three rounds of:
Run 800m
50 situps
50 back entensions
31:20 (approx)
Not sure how I was slower on this than last time, considering I was rowing then. The runs were on a treadmill set to 9.1MPH, and that was HARD - my metcon is not what it was when I was spinning twice a week. I had to wait for the back extensions a little, and the second round of situps were done on an incline which took longer (the others were done on a Swiss ball). Could also be because it was my third workout of the day.
Climbing: 9(o), 10c(f+),10c(f),10c(f+),10a(f),10a(f)
The falls on the a's were just stupidity due to exhaustion. A lot of falling but I'm still pretty happy, as I climbed "Daniels" with only one fall at the crux, and I think it's possible to do it without falling if I can nail that move and get to a good resting spot.
5x5's:
Back Squat & Bench Press: 100x5
Evening:
"Michael"
Three rounds of:
Run 800m
50 situps
50 back entensions
31:20 (approx)
Not sure how I was slower on this than last time, considering I was rowing then. The runs were on a treadmill set to 9.1MPH, and that was HARD - my metcon is not what it was when I was spinning twice a week. I had to wait for the back extensions a little, and the second round of situps were done on an incline which took longer (the others were done on a Swiss ball). Could also be because it was my third workout of the day.
Saturday, May 3, 2008 by Daniel
One-legged Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
26:37 without squats.
Knee went out in class during the warmup. I don't think this was a particularly bad one, but it's still maddening whenever it happens. Max got me ice and some ibuprofen, and after sitting out most of the rest of the warmup (anything involving the knees), I did the workout anyway. The pullups were at 60% BW on the standing gravitron and took just over 10 mins. The pushups and situps went pretty fast.
Didn't feel nearly as whupped as last week's Angie, but with the knee and everything, who knows what's up.
It's a bit tender now. I'll keep icing it and hope that it'll be back together enough for tomorrow's class.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
26:37 without squats.
Knee went out in class during the warmup. I don't think this was a particularly bad one, but it's still maddening whenever it happens. Max got me ice and some ibuprofen, and after sitting out most of the rest of the warmup (anything involving the knees), I did the workout anyway. The pullups were at 60% BW on the standing gravitron and took just over 10 mins. The pushups and situps went pretty fast.
Didn't feel nearly as whupped as last week's Angie, but with the knee and everything, who knows what's up.
It's a bit tender now. I'll keep icing it and hope that it'll be back together enough for tomorrow's class.
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