2012-01-18

Back Squat

75%x5 - 53#
85%x3 - 58#
95%x1+ 63# x 3

Post loads and reps to comments

3 Rounds NFT:
8-10 Front Squats (35#)
15 Pull-ups (narow green band kipping)

2011-10-09

For Time:
3 Barbell Ground To Overheads
3 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
12 Barbell Ground To Overheads
12 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
3 Barbell Ground To Overheads
3 Pull-Ups

13:43 (? Don't remember for sure - it was slow)

I used a 25# barbell to do c&j, and I did ring rows, and I really focused on form - trying to keep my knees out and my weight centered on every rep. I did pretty well until the end of the workout when I just wanted to be finished, and (as Daniel said)strted doing one-legged cleans.

I had to jog the stroller to class because Elliot ate longer than I thought he would and I was late. It was the first time since sometime relatively early in my pregnancy that I'd done any running at all. It didn't feel too bad. Not great, but not too bad.

I actually managed a couple hollow rocks in the warmup today. My squats are still a work in progress. David suggested I use the theraband to help me keep my knees out.

2010-07-27

Max rep pull-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Max rep push-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Run one mile

Pushups 16,14,13,10,8
Pullups 13,11,10,8,9
1 mile: 10:15 - new gwpc PR!

2010-05-20

Warmup: ME, Run Prep

Wod 1: Run 800m x 2 - 2nd one starts on minute 8.
4:51; 4:39

WOD 2:
Blackjack: Pullups & Wall ball one exercise 21 to 1 rep - the other exercise 1 to 21 rep.

DNF: 46:06

I used the green band for band assisted and 8# wall ball (i love that thing).

Things did not go as planned. First - black jack workouts are supposed to be 20 to 1 not 21 to 1. Second - by the time i worked my way down from 21 to 14 reps on the pullups, my hands were torn up enough that continuing to do pullups would have just been stupid. SO - in order to keep things even - i calculated how many pullups i had already done - 140 - and subtracted how many wallball i had already done - 36 - and did a final set of 104 wall balls.

I had blessedly few missed reps on the wall ball. I still couldn't link them together, though. i couldn't figure out how to catch it. I think i move my feet to much when I jump up to sink right down into another squat. Anyway, next time - maybe using 1 to 10 instead of 1 to 21 as a rep scheme - i'll try the 10# ball.

2010-05-01 - Murph 50%

50% Murph
Run 800m

50 Pullups
100 Pushups
150 Squats

Run 800 m

5:14;
4:41; 4:08; 4:40; 6:18; 6:08 (2:20)
7:39

Total: 41:11

This was the hardest 50% Murph I've done in a long time. I broke it up intop rounds of 10 pullup[s, 20 pushups and 30 squats broken up like so:
10Plu-5Pus-10Sq-5Pu-5Sq-5Pus-10Sq-5Pus-5Sq.

I was using a green band for assisted pullups, and it was enough of a PITA to get my foot into it, that I wanted to gang the attempts together as much as possible.

I really hit a wall in round 4. the 2:20 in brackets was me futzing with my shoe. I thought my sock was bunched up funny, but one of my toenails had gotten too long and was digging into the adjacent toe which was really painful. I ended up walking much of the last 800 as a result. (Although my time still would have been pretty dreadful - i had a terrible foot cramp and a side stitch, too.) I just couldn't bring myself to simply quit.

Amrap

Amrap in 20 minutes
5 push-press 95#
10 pullups
15 box jumps 24"

8 rounds + 5 push-press

2010-04-16

Warmup: Row 1000, burpees, Max Rep Pushup: 22

20RM Back Squat 5/12 (DNS - tweaked my knee a little doing burpees or warming up for the squats)

Followed by:

AMRAP* in 20 minutes:

10 Pull-Ups
10 Push-Ups
10 V-Ups

Results: 6 rounds, 10 pull-ups

1:57; 2:49; 2:10*; 4:42*; 3:41; 3:27; 1:08;
* accidentally hit the lap button while doing pushups - round 3 really took about 3:10 and round 4 really took about 3:42.

2010-03-31

Warmup workout:
5 rounds for time:
5 pushups
10 sit-ups
15 step-ups (right leg) to box or bumper stack
30 second wall-squat hold

21:07
2:51; 3:50; 3:19; 5:58; 5:07

The step-ups got really hard by the end - i had to move to a shorter stack of weights from the smaller of the boxes. otherwise i was just doing most of the work by jumping with my left leg.

Workout:
5 sets:
3 pullup negatives (5-count)
3 ring dip negatives (5-count)
3 minute rest between sets on the pullup/dips

Cooldown
3 x 10-count holds of :
hamstring stretch (each leg)
wall-quad stretch (each leg)
wall adductor stretch

Plus anything you feel needs it.

2-17-2010 oly cycle (not)

So in an effort not to piss off my knees, I've sort of abandoned the oly cycle.

Tonight I did a little work on pull-ups and did a some foam rolling, but it was pretty much a waste of an evening.


- Posted using BlogPress from my iPhone

Cindy

Cindy: 14 +9 pushups (PR)

My goal has been 15 for a long time, but I didn't think I had it in me tonight - had I known how close I would be, I think I could have made it (one more pushup and I'd basically be there - the squats were never a problem). Rats!

Did the pullups on the rings - don't know how much difference that made.

12 days of Christmas

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

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

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

Comments:

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

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

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

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

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

Mary

"Mary"

As Many Rounds As Possible in 20 minutes:

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


4rounds + all pistols (i think)

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

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

Murph

WOD:
For time:
1 mile Run
100 Pull-ups *used green resistance band
200 Push-ups *squatted to a med-ball
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Reults:
1:04:01

11/8/09	6/12/09
Exercise Time Elapsed 1 Mile 10:58 10:58 Round 1 3:48 14:46 Round 2 2:33 17:19 Round 3 3:44 21:03 Round 4 3:53 24:56 Round 5 4:16 29:12 Round 6 4:27* 33:39 Round 7 4:13 37:52 Round 8 4:10 42:02 Round 9 4:13 46:15 Round 10 3:58 50:13 1 mile 13:48** 1:04:01	Exercise Time Elapsed 1 Mile 10:34 10:34 Round 1 4:28 15:02 Round 2 4:17 19:19 Round 3 4:59 24:18 Round 4 5:00 29:18 Round 5 4:24 33:42 Round 6 4:25 38:07 Round 7 5:22 43:29 Round 8 7:42* 51:11 Round 9 5:14 56:25 Round 10 4:37 1:01:02 1 mile 12:47 1:13:49

*paused to drink some water
**includes about 50 seconds of 'transition time' to get downstairs and start the run. 

Comments:
Wow - nearly 10 minutes better than my last time.  It looks like, on average, every round was about a minute faster.

I was really able to pump out the pullups without too much trouble this time - i could almost always get a set of 8 before having to rest - i wish we had a smaller band. 

It looks like maybe in round 2, when i was still tweaking what to put where, i might have forgotten to do something ... or maybe i just did it really fast ... >.>  ... So my time might be more like 1:05, but eventually I developed a rep scheme that really helped me get through the pushups without hitting muscular failure.

1 round =10 pullups, 9 pushups,10 squats, 7 pushups,10 squats, 4 pushups,10 squats

It doesn't mean that I was able to get all the pushups in straight sets, I still had to stop and take a breath or two between some reps, but it I never needed more than a breath or two, so it effectively allowed me to stay in nearly constant motion.

I used a med-ball to squat to because I have a tendency to go farther down than I need to, and I suspect that little aid had something to do with my decreased time - I sorta wish I hadn't used it just so today's time was a closer comparison to the last time - but i definitely liked having it (it has a little bounce >.> shhhh)

Daniel said that my form looked pretty good throughout - clean decisive reps.  Which is good to hear. 

Joining the sub-10 Fran club

A little over a year after starting CrossFit, I did my first bonafide, RX Fran. And it was a deeply humbling (and humiliating) experience. That was four months ago. Tonight, I revisited The Hardest Workout in CrossFit for the first time, with considerable butterflies in tummy.

21-15-9
95# Thruster
Pullup

9:48RX (pr)

Sub-10 was my goal, but I wasn't expecting to actually DO it. And a PR by nearly 2:30, to boot! I came off the pullup bar and promptly collapsed onto the floor, whereupon I was not able to actually stand up for any length of time for a solid half-hour. I felt so whipped. Jesus, that workout is horrible.

So much more energy!

Warmup:

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

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

Finisher:
Run 800m

Results:

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

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

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

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

Chelsea

WOD:
"Chelsea"

Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Comments:
I had to work late, and I showed up for class about 30 minutes late. I was kind of just intending to go home because Daniel had to skip class to babysit a website launch, but he convinced me that I should go to the gym even though I was so ridiculously late. I got almost no warmup. I substituted 55# KB SDHP for pullups because I thought it would just take too long to use a box or a strap for the pullups.

Results:
1 round + 11 squats

Turns out I squat too slow for this workout. I finished my pushups with about 25 seconds to spare, and I just couldn't get all my squats done.

Bleah. so glad i made it to class.

I did get some pullup practice done after everyone else was finished and I ALMOST got my first real kipping pullup. I got my nose to the bar. Once. That was satisfying, at least.

AMRAP - Pullups, KB Swings, Pushups

WOD:
As Many rounds as possible in 20 minutes:

5 C2B Pull-Ups
10 2.0/1.5P Kettlebell Swings
15 Push-Ups

Results:
5 rounds + 10 pushups

Comments:
I subbed kip attempts for pullups and 1P for 1.5 KB swings.

I have to say that this was not a 100% effort - I probably gave this about 85% and got a pretty good workout out of it. Some of my kip attempts got pretty close. The thing I was happiest about with this workout was the KB swings.

Except for the first round and the last round which each had 1 little break when I sort of lost my balance, all the KB were unbroken w/ full ROM - KB all the way overhead. That's certainly new territory for me. The 1P KB has been pretty easy for me for he first 5 swings or so for a while, but they quickly fall apart, and it's unusual for me to get long strings of unbroken reps.

The pushups sucked. I tried to keep myself as tight as possible for them because they really put a lot of strain on the place in my back tat was feeling tweaked. They were definitely the limiting factor in the number of rounds I was able to complete.

Terrible Team WOD

WOD:
In two teams:

Break up into squads of 3 people.

Each squad must perform the following as a relay:

Row 1500 Meters #4 - 500m
Run 1200 Meters #2-400
105 Pull-Ups #5 - 35 green band assisted
150 Push-Ups #7 - 55
150 Box Jumps #9 - 60 (step ups)
105 Burpees #10 - 30?
75 KB swing 2.0/1.5P #8 - 25 (1P)
105 Wall-Ball 20/14 Pounds #3 - 20
75 Ground-To-Overhead 75/55 #1 - 15
75 Front Squat 75/55 #6 - 12

- Each athlete may only perform each movement once.
- Only one squad may do an event at one time: another squad cannot start the event before the currently performing squad is finished.
- There are no additional rules.
-The winning team is the team with the lowest cumulative time across all squads.

Results:
78 minutes - or so. Would have been a great deal longer except that for the last 4 exercises we all worked in tandem. we just wanted to be done.

Comments:
I knew I would hate this WOD as soon as I heard about it. I REALLY resent workouts where the structure is such that it becomes necessary for other athletes to do more work to make up for my inability to keep up. REALLY. I appreciate the theory - I'll work my ass off to try to make my weakness as little of an impact on the team as possible - but in practice it just makes me feel shitty and inadequate.

I was paired - based on the rankings of a pre-WOD warmup - with two very strong, but not super fast people. For every exercise, I went first and did as many reps as i could, and then the rest was up to them. I'm afraid I made our time even slower, because the few reps I could do for the strength based exercises - like front squats and ground to overhead, were done quite slowly, and since I couldn't go back to an exercise after resting they had to wait for me to rest in order to be able to do more reps before giving my turn over to them - and even with the extra effort, my total reps were usually well short of a third of the total reps. They were extremely nice and very supportive, but even with 'cheating' for the last 4 exercises, we were still the last squad to finish.

Yuck.

Two, Two, Two Workouts in one!

100 double-unders
25 burpees
75 double-unders
25 KB swing 2.0/1.5P
50 double-unders
25 dead-hang pull-ups
25 double-unders
25 Thruster 115/75

46:18RX

I think this was intended to be a solid mid-length chipper, but for me it was really two workouts: a twenty-five minute metcon followed immediately by a twenty-one minute strength workout. Yep: the thrusters alone took me nearly as much time as everything else combined. This just goes to show how poor my thruster strength is (hardly news).

The new jumpropes are nice, though - I was pretty consistently able to get sets of 10 double-unders, even when really tired.

OHS

Warmup:
9-6-3
OHS (dowel)
Burpees
Pullups
4:33 - this was slow - i was the last one done i think. Partly it was waiting for a box to be available at the pullup bar. partly it was just me being slow. I kept losing my balance backwards on the OHS

The first 2 rounds were weak little barely chin to bar jumping pullups, the last round was 3 kip attempts.

WOD:
21-10-5-5-3-1 Overhead Squat

15#x 15 (21F)
20 x 10
25 x 5
30 x 4 (5F)
30 x 3 (5F)
35 x 2 (3F)
35 x 2 (3F)
40 F (x 2) (1F)

The thing that kept failing for me here were my shoulders. I'd just lose all ability to stabilize the bar - even when standing still - the bar just would not stay up overhead. I'd get the first few reps done and they'd be EASY - i though 'oh hey - i'm not using enough weight!' - and then the next rep - maybe 2 - and down the bar came. My sidebar says 30# is my 5 rep max, the last few OHS posts make it sound as if it might actually be my 7 rep max. Which would mean that today was not as close to my peak performance as I thought - but it's still not substantially worse - only moderately. One thing that DID go well today is that I was much better at keeping my knees out on my way out of the hole in the squat.

As uncomfortable as this movement is, I'd really like to work this more often. It works everything.


Food log:
2b breakfast: 2 fried eggs, 2 pieces low-carb flax seed bread
3b lunch: chicken tostada salad from picante - sans tostada - I'll just take Daniel's word for it that it was 3b. (seemed to me it might be a lot more like 4)
2b snack: 1/2 cottage cheese, 18 slivers of almond, 4 dried apricots
3b dinner + 1b milk: chicken sausage + yams & sauteed spinach

... I miss being able to snack while making dinner :-(