12.7.09

Warm-Up:
5 min. walk on treadmill @ 4mph
Joint mobility
10, 15# Shoulder Press

WOD:
20 Single Unders
20 Squats
20 Single Unders
20 Push-Ups
20 Single Unders
20 Ring Rows
20 Single Unders
20 KTC's

Untimed, but it felt great to finally be doing something resembling CrossFit again:).

Taking a bit of a break...

Well, it's no secret that I haven't been hitting it in my downstairs gym lately:). Unfortunately, it will probably continue, at least for a few more weeks. Due to a medical issue (not really ready to disclose it to the "world"), I am going to take it easy and basically just walk. I might do a few short metcons, but nothing that involves heavy lifting or overexertion. I can't wait to get back at it, but right now, it's just not worth the risk.

I'll be living vicariously through all my blog buddies, though! :)

Joshie (scaled)

Warm-Up:
5 minute walk (@4mph)

Joshie (scaled):
3 rounds for time of:
15 dumbbell power snatch, right arm (15#)
10 ring rows
15 dumbbell power snatch, left arm (15#)
10 ring rows

Un-timed & only did one round.

Push-up, Sit-up Challenges - Day 2 Week 3

Warm-Up:
5 x 1-band pull-ups
5 x KTA's
10 x 1-band ring dips
HSPU attempts

Push-Up Challenge: Day 2 Week 3
Rest 60 seconds between sets (I'll do sit-ups between sets)
1 - 20
2 - 25
3 - 15
4 - 15
5 - Max (at least 25) - did 25

Sit-Up Challenge: Day 2 Week 3
Rest 60 seconds between sets (I'll do push-ups between sets)
1 - 30
2 - 38
3 - 23
4 - 23
5 - Max (at least 38) - did 38

Didn't do a warm-up and I did this Thursday morning instead of Wednesday afternoon. Got busy with cooking and forgot about it.

This was tough for me today, had to take longer breaks than normal.

Elizabeth (scaled)

I found this awesome site on push-ups, the Art of Manliness, catchy:). I just love push-ups. It's something everyone can do (easily scaled) and they are fun. Progress is quickly measured as well, which I love.

Warm-Up:
Burgener w/u
2 sets of 5 x 75# deadlifts
5 x 1-band pull-ups
5 KTAs

Elizabeth (scaled):
55# HP Cleans, 21-15-9 15-12-9
Ring dips (2 bands), 15-12-9

Time: 6:04

I don't get where my strength has gone?! It's just disappeared. I guess that's what taking a few months off will do. Back to square one!

Last time I did this, I only did 45#'s, but I did them all unbroken and the rip dips were solid 1-banders (plus I did the full 21-15-9 on the HPC). This time the first 15 HPC were split and all the ring dips were incredibly shaky.

Push-up, Sit-up Challenges - Day 1 Week 3

Warm-Up:
20, 20# KB swings
2 dead-hang pull-up attempts (pathetic)
45lb. x 10 Thrusters
8 limited ROM HSPU (serious case of sneezing once I stood up:)haha... weird)
5, KTA (knees to armpits)

Push-Up Challenge - Day 1, week 3
Rest 60 seconds between sets (instead, I did the sit-up reps outlined below between sets)
1 - 14
2 - 18
3 - 14
4 - 14
5 - Max (goal was 21, but collapsed after 15)

Sit-Up Challenge - Day 1, week 3
(Did push-up challenge between sets)
1 - 21
2 - 27
3 - 21 (paused at rep 13)
4 - 21
5 - Max (30)

Starting a new challenge... surprise surprise

I've got to do something to motivate myself to do more than NOTHING when I get home. Was reading The Daily Cadence blog today and saw him reference the 100 Push-up Challenge. I had wanted to do this a while back, but was failing at a burpee challenge at the time, so I didn't want to start something new.

Okay, so tonight I'll do the initial test for both the 100 Push-Up challenge and the 200 Sit-up Challenge. My goal is 30 push-ups, regular way (not with my hands at my armpits like I was trying before), and 60 for the sit-ups. I didn't see anything mentioned about breaks allowed, so I'm just going to go to failure & include breaks if needed.

That is all I'll do tonight except I might walk the dogs if the rain lets up.

Starting back in slow... :) (to say the least!)

100 Push-Up Challenge:
Initial test = 37

200 Sit-Up Challenge
Initial test = 74

According to the website, I'll start w/week 3 for both the push-up & sit-up challenges and follow the third column.

Small Warm-Up

Walked my two dogs last night, it's crazy how dark it's getting here at like 5pm!

Short warm-up when I got home of a few handstand push-ups, 2 attempted dead-hangs, 10 push-ups.

Push-ups... that's it

Can't seem to get it together. I'm so focused on keeping my diet in line and the whole wonderful world of fertility:) that my exercising has really taken a backseat. Tonight I did a few sets of 10 push-ups. Nothing more...

Let's hope I don't end up looking like this before it actually happens:)! I swear, though, I never knew this stuff could be so complicated... between taking the right supplements, charting, constantly thinking about it... I'm exhausted! :)

CF.com 11.6.09

Back to old faithful (cf.com) WODs. This one looks like a fun one!

Warm-Up:
1/2 mile run X 1/4 mile
5 dh pull-up attempts
10 ring dips (1 band) X 5 ring dips -- gotta work on these!
HSPU attempts - 9 extremely limited ROM ones, but I'm thrilled!!
25 unanchored sit-ups

CF.com 11.6.09: (scaled)
Complete as many rounds in 10 minutes as you can of:
45 15 # Hang Power snatch, 12 reps
10 Push-ups (elbows straight back)

Rounds: 77 + 11 snatches

All push-ups after round 4 were regular push-ups. Snatch form really deteriorated in the last few rounds, even though it was only 15#!

Deads

Decided not to do a SealFit WOD today and instead do some deadlifts.

Warm-Up:
4 almost dead-hang pull-ups
10 push-ups (with elbows staying parallel to body (instead of traditional cross form)
10 x 45# front squats (form felt spot on, but I can't be positive)
5 x minimal ROM handstand push-ups (like less than a millimeter up and down)

Deadlift:
3 x 95# - 115 - 165(F) - 145 - 155 (F) - 155

Then 25 un-anchored sit-ups.

Rest Day

Rest day today and dinner with my mom. Might come home after that and lift something heavy tonight.

I also want to try to get the hubs to take the dogs for a walk around the neighborhood with me. If not, it'll be two dog walks.
_____________________________________________

Ugh, hate short days in the winter. Got home after it was dark... so no dog walk and no lifting, drank a big ole cup of coffee instead and sat my butt on the couch:).

SealFit 10.9.09

"If things seem really under control, you're not going fast enough." - Mario Andretti

SealFit.com 10.9.09 (scaled): Ugh Squat Cleans Again!

Warm Up: Sand Bag Drills (get ups, cleans, lunges, presses w/ 70-90# bag)
(*Scaling to 15# TGUs, maybe some handstand practice, pull-up attempts, ring dips)

10 TGU's (5 on each side), 3 almost deadhang pull-ups, 3 pathetic ROM dips w/1 band, few handstand attempts, but had elbow pain, so the push-up part of it didn't happen.

Strength: 3RM Squat Clean & Push Jerk

Load: 45# only and I did hang power clean & jerks instead

Stamina: 5 rounds: 2 x SC&J @ 3RM, 20 KB Swings (55#), Hip Mobility Drill
(*Scaling to 3 rounds, SC&J @ 45#, KB's @ 20#)

Time: 5:12
*Did hang power clean & jerks instead. DB swings were the toughest on this one. The final 20 were difficult.

Work Capacity:
AMRAP 30:
- 3 muscle ups (sub 3 rope ascents or 9 pullups)
- 20 SDHP (55 - 70# KB)
- 10 1-Arm DB snatch (35#, ea side)
(*Scaling to 3 rounds of 3 (1-band) pull-ups, 3 (1-band) ring dips, 20 45# SDHP, 10 15# snatch (1-arm at a time))

Time: 6:57
*Scaled back even further to 10 SDHP's. Really disappointed with my ring dips

After this... maybe some tire flips for fun.

Two dog walks instead (it was getting dark and I wanted to make sure to get these in.

SealFit 10.7.09

Okay, I'm back at this with a new resolve! I might not continue with the SealFit for much longer, though. I want to get back to a more traditional CrossFit plus a focus on strength. But until I figure out exactly what plan I'll follow, it'll be SealFit.

Our attitude toward life determines life's attitude towards us. - Earl Nightingale

Sealfit.com 10.7.09 (scaled): Renegade

Warm Up: Run 1 mile, then Tabata: pushups, pull-ups, situps (Tabada = 8 rounds, 20 sec max efforts, 10 sec rest for specified exercise then move to next ex)
(**Scaling back to 1/2mile, 1/2 tabata (4 rounds for each exercise))

Ran 1/2 mile, 3 almost DH pull-ups, 25 unanchored sit-ups, practiced handstands and did like a 3-inch down & up handstand push-ups 8-10 times (wasn't counting)

Strength: 1RM Push Press

Load: 3RM - 65#

Stamina: 5 rounds: 3 PP @ 80% 1RM, 10 Renegade Row push-ups, 15 Star Jumps

Renegade Row: With 2 35# DB, do pushup, row right, push up, row left.
Star Jumps - Slowly lower into a full squatting position, explode upward and forward as high, hard and fast as you can. As your body reaches it's apex...extend your arms and legs into a "star" shape.
(**Scaling back to 3 rounds, 10# KB Renegade rows)

Time: 6:14

Work Capacity: 5 rounds for time:
Run 400
10 Squat Clean (95#)
10 Thruster (95#)
(**Scaling back to 3 rounds, 200m run, squat clean & thrusters @ 45#)

Did not attempt

Durability: 4 x 90 sec plank then Active Stretch
(*scaling to 4 x 30 (or as long as possible) sec plank)

Did not attempt

I'm a

puss and a slacker and I have no real excuse for only working out like three times in the month of October.

I vow to do better in November. :)

SealFit 10.6.09

"You can overcome anything if you don't bellyache." - Bernard M. Baruch

SealFit.com 10.6.09 (scaled): Get Some

Warm Up: Row 2,000M
(**Subbing 30 SDHP (45#))

Done (20/10)
+ 2 almost deadhang pull-ups

Work Capacity: 5 rounds: 1 min max effort, followed by 30 sec rest of:
KB Swing 55# (**20# DB)
Sit-up
Burpee
Push Press (65#) (**45#)
Mountain Climber

Changed this around a bit and did:
50, 20# DB swings
100, anchored sit-ups
25, 45# Push Press
50, Mountain climbers
Time: 8:41

Durability/Endurance: Either rest 10 minutes, or do this later in day:
Run 4 miles w/ 25# Ruck/Backpack. Hydrate and Refuel prior to and after run. 10 minutes Active Stretch
(**Subbing 1 mile run/walk)

Did not attempt

Really did not feel like working out tonight. I don't know what it is about fall/winter, but I do not feel like working out. Just feel like hibernating:).

Sealfit 10.5.09

"What is defeat? Nothing but education; nothing but the first step to something better." - Wendell Phillips

Sealfit.com 10.5.09 (scaled): DH Chelsea

Warm Up: Run 1 mile, Dynamic ROM drills
(**Scaling to 1/2 mile, not sure what ROM drills are, gotta research)

Strength: 3RM Front Squat

Stamina: 6 rounds: 2 Front Squat @ 3RM, 15 Wall Ball, 10 KTE
(**Scaling to 3 rounds, wall balls w/4-5lbs.)

Work Capacity: DeadHang Chelsea:
On the minute for 30 minutes: 5 DH pull-ups, 10 Pushups, 15 Squats
(**Scaling to 15 minutes, 5 (1-band) pull-ups)

Durability: 3 Rounds: Hip Mobility, 20 GHD back extensions, PVC shoulder pass through (dislocates)

Didn't feel like doing SealFit today. Instead, I took each dog on a 10-15 minute walk, practiced pull-ups and ring dips, did 20 push-ups and realized how much strength I've lost.

Sealfit 10.2.09

"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."
- Frank Outlaw

Sealfit.com 10.2.09: Manbreaker (scaled)

Warm Up: 3 rounds: 3 rope ascents, 10 burpees
(**Scaling to 20 rope pulls)

Done

Strength: Work to 1RM weighted pull-up
(**Practice dead-hang + a few 1-band assisted)

Practiced dead-hangs... still couldn't get a full one.

Stamina: 5 rounds at steady pace: 3 weighted pull-ups @ 80% 1RM, 10 clapping push-ups, Jingle Jangle (6 laps 25 yd sprint)
(**Scaling to 3 rounds, 1-band pull-ups, 10 regular push-ups, 2 X 75 yard sprints)

Time: 3:08

Work Capacity: 6 rounds for time as a 2 person Team: 5 Man-Breakers (each), 100 yd buddy carry (each), Run 800 M
(**Scaling to 4 rounds, 3 man-breakers w/15# & 10# KB, 75 yd sprint- have to think on what I'll carry, run 400m)

Time: 16:39

Scaled back even further to 3 rounds, nothing carried on the sprints, and did 5 man-breakers with only the 15# KB, my other hand stayed on the floor for stabilization.

Almost fell off the treadmill on the third 400m!! :) Lucky I caught myself before the face-plant.

Durability: Active Stretch 20 minutes. 4 x 90 sec elbow plank

Scaled back to 4 x 30 second elbow planks. I had no idea how weak my core is! Need to practice these more often.

Man Breaker: with 35# Dumbell, do jump back, renegade row right side only, then jump forward and perform 1-arm snatch right side. Repeat on left side. Completion of both sides = 1 rep.

Sealfit 10.3.09

**Going to have to do this Saturday, rehearsal dinner tonight for Adam's best friend. Planned to it this AM... but that never works out as planned:).**

"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn Vos Savant

SealFit.com 10.3.09: Hero (scaled)

Warm Up: 10 minutes Sand Bag Get Ups (70 - 100#)
(**Scaling to 20# DB Get-ups)

Reps: 12 (6 each side & with 15# KB, not quite ready for 20#(
Stopped at 4 minutes

Work Capacity: HERO WOD Murph: For time, with 20# body armor of:
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
(**Scaling to: 1/2 mile run, 20 (1-band) pull-ups, 75 push-ups, 100 squats, 1/2 mile run, no vest)

Time: 19:49

Durability: 3 Rounds: Hip Mobility, 20 HD back extensions, PVC shoulder pass through (dislocates)

Time: 2:48

Wheezing on the first run... wheezing, wth. Could be those two cigarettes I had at the wedding on Saturday. No more, no matter how drunk I am. UGH!

SealFit 9.30.09

"Motivation is like food for the brain. You cannot get enough in one sitting.  It needs continual
 and regular top ups." - Peter Davies

SealFit.com 9.30.09 (scaled): Pistola

Warm Up: BB Complex 75...105# w/ burpee chaser
(**Scaling to 55#. BB Complex = 6 reps of each: Deadlift, upright row, squat clean, push press, back squat)

Strength: Work to 1RM full Snatch. Scale weight if your form is not solid
(**Scaling to 45# practice on form)

Practiced with 15# bar to work on form. Started feeling pretty good about it after about 15-20 reps.

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x Snatch Complex @ 80% 1 RM, 15 x weighted step-ups (use 2 x 35# DB or KB), Sampson Stretch
(**Scaling to 3 rounds, snatch complex @ 45# 15#, weighted step-ups are with 20#DB on one side, 15# KB on the other)

Time: 7:10

I'm having trouble keeping count on these SealFit workouts:). I think I did less than 15 step-ups on the second round and 3 snatch complexes on the third round.

Work Capacity: AMRAP 30 minutes: 5 HSPU, 8 pistols (1 leg squats - 4 ea side), 10 pull-ups
(**Scaling to AMRAP in 15 minutes, and 1-band pull-ups)

Rounds: 6

But I scaled it back to 10 minutes (accidentally went til 11) and after the first round, scaled the pull-ups to 5 reps instead of 10. Pistols were done on the second step.

Durability: 4 rounds: 50 situps, 50 leg levers, Stretch
(**Scaling to 2 rounds, unanchored sit-ups, levers done like bicycling)

Time: 4:20

Scaled back to 2 rounds of 25 unanchored sit-ups and 50 leg levers.

(Snatch Complex: 1 rep = 4 movements as follows: hang power snatch, O/H squat, full power snatch (from floor), full Snatch (Floor to squat position).)

Pull-ups are such a weakness for me. It is always the thing that slows me down the most. Not sure what to do about this except to be patient and maybe go back to doing 5-10 every day in my warm-up.

Improving Self Control

Improving Self Control

Do mind games really work? Can high level reasoning help when will-power is tempted? According to this article, people are better able to overcome temptations to reach a goal or change a habit when the end is kept in sight.

Three techniques to use when tempted are:

1) keeping the overall goal in mind, be it to have a healthier life as you age, lose x number of inches off your thighs:), etc. Ex. Will eating this bag of chips help me to reach that goal or hinder me?

2) blurring the focus. Instead of concentrating on how many miles you plan to run today or how many calories to eat, instead focus on the feeling that exercise gives you when you're done or how you won't be feeling miserable after a heavy meal.

3) realizing that it's the long term performance that really matters. If you do slip, get right back on track.

I'm going to try to use these techniques the next time I have an "urge" to eat crap. I'm also going to nix the alcohol because this is a trigger for me that leads to bad eating and over-eating.

SealFit 9.29.09

"Example is not the main thing in influencing others, it is the only thing." - Albert Schweitzer

SealFit.com 9.29.09 (scaled): Heavy Angie

Warm Up: 15 burpees

Work Capacity / Endurance: Run with Heavy Angie - weighted (20# vest or pack):

100 pull-up, 1 mile run
100 push-ups, 1 mile run
100 situps, 1 mile run
100 Squats, 1 mile run

I'll be doing:

15 25 (1-band) pull-ups, 1/2 mile run
50 push-ups, 1/2 mile run
50 sit-ups, 1/2 mile run
50 squats, 1/2 mile run

Time: 28:56

Durability: Hydrate & Active Stretch

Update: Didn't do this 10.12.09 (vacation day and was a slug), so I'll be doing this tonight (Tuesday, 10.13)

Phew, this was a toughie, almost scaled back the last two runs, but figured I would be disappointed in myself if I did. Shins hurt like a mother now, though. Need to do some abc's today and tomorrow to be ready for the next workout.

SealFit 9.28.09

“Age wrinkles the body. Quitting wrinkles the soul.” - Douglas MacArthur

SealFit.com 9.28.09: Go Long or Go Home

Warm Up: 21-15-9 pull-ups, push-ups, squats
(**Scaling 1-band pull-ups to 15-9-6))

Strength: Find 3RM Back Squat, LOAD: did not attempt

Stamina: 5 rounds at steady pace as a team (if applicable): 3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 55#
(**Scaling back to 3 rounds, 20# DB swings)

TIME: did not attempt

Work Capacity / Endurance: For time:
- Run 800 M fast, then:
- 10...1 Squat Clean (115#), 2...20 double unders
(I'm a little confused on this, but will do 10 Squat Cleans @ 45#, 2 Double Unders, 9 SC, 4 DU, 8 SC, 6 DU, 7 SC, 8 DU, 6 SC, 10 DU, 5 SC, 12 DU, 4 SC, 14 DU, 3 SC, 16 DU, 2 SC, 18 DU, 1 SC, 20 DU.)
**Due to time constraints (have to get the house ready for tailgaters coming tonight) - I'll be halving this, so I'll start with 5 SC, 12 DU... etc. as well as cutting the running back to 400m.

TIME: 12:11

Durability: Run 3 miles at moderate pace. Active Stretch. 50 GHD situps
(**Scaling to 1/2 mile, 50 anchored sit-ups on the floor)
-Skipped the running and did 50 un-anchored sit-ups on the floor

Really tired today. Decided to only do the warm-up and work capacity/endurance portions. That WC/E portion had me gasping, it was surprisingly taxing, even scaled way back. Warm-up felt strong, especially the squats, kept the form really tight.

Double-unders were hit & miss, some sets were really coordinated, others were like my body as a whipping post:).

SealFit 9.26.09

Ants Never Cry "Uncle"
-Charles Ghigna

Consider the little ant.
He never says, "I can't."
And so it comes as no surprise,
He carries things ten times his size.

SealFit 9.26.09:

Warm Up: Row 2,000M at moderate pace
**No rower, subbing 25 SDHP, 45#

Strength / Stamina:
- Deadlift 10,000#, run 400
- Clean 7,500#, run 800
- Press, PP or PJ 5,000#, run 1 mile

**Quartering (or almost) all the total weights, so my workout will be as below:

--Deadlift, 30 reps @ 75# (2250#), run 200m (0.12 mile)
- Clean, 30 reps @ 55# (1650#), run 400m (0.25 mile)
- Push Jerk, 20 reps @ 55# (1100#), run 800 (0.5 mile)

Do this while only taking short breaks for hydration and at a pace that is fast, but with perfect form.

Time: 17:11

Durability: Yoga or Active Stretch

Warm-up was done really slowly, I did 10/10/5 for the SDHP, really concentrating on form. My back has been a little sore the past couple of days b/c I've been increasingly sloppy on soft back when I lift. Trying to correct this. The DL, HPC, & PJ's were done in 15/15, 15/15, 10/5/5 and I concentrated on form again. Push jerks were the hardest, I was very fatigued through the last 10 reps.

Running, as always, sucked ass. 7mph on a treadmill for all but the last 800 (which had about 0.1mile walking and some running at 6.5mph).

Felt like quitting the SealFit workouts today, started the negative head-games, thinking it's too hard for me, even scaled. Then I just did the workout. I need to stop over-thinking it. Who cares if I have to scale, it's okay to scale and have pride in just finishing... or so I tell myself:).

Rest Day

Rest day today.

SealFit 9.25.09

SealFit.com 9.25.09: Pushing Curtis

Warm Up: SB Get ups & Squat Cleans
**Subbing 15# KB get-ups, 45# squat cleans

Reps: 10 of each

Strength: 1RM Push Press, then 1RM Push Jerk

Load: 75# each

I thought I had 65# on the bar, and was feeling really weak until I realized it was 75#:).

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x PP, 1 x PJ @ 80% 1 RM PP weight, 10 x HSPU, 5 x L-pullup
**Subbing toes on bench HSPU and 1-band assisted "H" pull-ups

Time: 7:38

HSPU starting round 3 were with knees on the bench.

Work Capacity: AMRAP in 30 minutes: 3 x Curtis P (95-115#), 5 x burpee
**Curtis P = Power clean, 2 weighted lunges, push press x 2
**Subbing AMRAP in 10 minutes, 45#s, lunges were w/15# overhead

Rounds: 3 or 4

This workout was mentally & physically challenging... way too much counting, so I'm not sure if I did 3 or 4 rounds. I'm thinking it was four, but I'm not positive.

Durability: 10 x 100 yd sprints, 20 seconds between sets, 200 situps, 50 GHD back extensions (or 100 from floor)
**Subbing 75yrd sprints (b/c I know this measurement in my yard)

Time: 6:25, no rest between sprints

Scaled this back to 100 situps and 50 supermans. I didn't think I would ever finish. The sprints felt great, but the situps and supermans were a struggle. I figured it would be the other way around.

SealFit 9.23.09

Today is my 4th wedding anniversary! Plan to make a totally non-paleo dinner tonight for me and hubs. Hope to get this cranked out well in advance of the cooking extravaganza:)!

**********************************

Well, ended up not having enough time to get to this! Left work early, but had to work from home. I don't know why I think I can squeeze all this stuff in:). This will have to be done tomorrow... hopefully I won't have to work late!! :(

**********************************

SealFit 9.23.09: Danny (scaled):

Warm Up: 3 Rounds AQAP: 15 O/H squats w/ sand bag, 400 M run
**Subbing 15# bar

Strength: Find 3RM Dead Lift

Stamina: 5 rounds at steady pace as a team (if applicable): 3 x DL @3RM, 20 x weighted walking lunges w/ Sand Bag held overhead, Hip Mobility drill
**Weighted walking lunges will be subbed with 15# KB overhead

Work Capacity:

Daniel: 50 pull-ups, run 400M, 21 Thrusters (95#), run 800M, 21 Thrusters (95#), run 400M, 50 pullups
**Scaled to 10 (1 band) pull-ups & thrusters @ 45#

Durability: 1 mile warm down run, Stretch
**Subbing run as long as possible, shooting for a mile, though:)

*****************************************
10/5/09 - Finally got around to doing this workout, but I didn't make it through the whole thing.

W/U: 9:28
Strength: 75#, 95# as 2RM
Stamina: 3 rounds only, 4:52
Work Capacity: did not attempt
Durability: did not attempt

The warm-up about did me in:). My weekend carb-fest definitely hindered me today. I felt like I weighed 500lbs. during the first 400m run in the warm-up.

Rest

Rest day today. CRAZY time at work (it's the end of our fiscal year today) and dinner tonight with mia mama. Should be a good day! :)

SealFit 9.22.09

SealFit 9.22.09: Bellevue (scaled):

Warm Up: Max push-ups 2 min. Max situps 2 min. Max pull-ups 2 min
(**scaling to 1 min. for all exercises)
Push-up reps: 39
Sit-up reps: 54
Pull-up (1 band) reps: 9

Work Capacity / Endurance:

1-mile run with 45# ruck. (**scaling to 1/2 mile, no added weight)
2-rope ascents then 20-squat clean and push-press (95#) (**scaling to 20 rope pulls, 10 squat cleans and push presses w/ 45#)
400 meter run
2-rope ascents then 20-power snatches (95#) (**scaling to 20 rope pulls, 10 - 45# power snatches)
400 meter run
2-rope ascents then 20-thrusters (95#) (**scaling to 20 rope pulls, 10 thrusters (45#))
1-mile run with 45# ruck (**scaling to 1/2 mile, no added weight)

Time: 22:39

Durability: Yoga or Active Stretch, Hydrate, Refuel

Just happy I finished... even scaled, I wasn't sure I could make it:). Really disappointed with my band-assisted pull-up reps in the warm-up. I guess not doing them in a warm-up everyday has taken it's toll.

SealFit 9.21.09

SealFit 9.21.09

Warm Up: 3 Rounds AQAP: 50 air squats, 400 M run
**Scaling back to 25 air squats

Time: 9:50

Strength: Find 1RM Clean & Jerk

Load: 65#

Stamina: 5 rounds: 3 x C&J @ 80% 1RM, 15 KB SDHP (55#), Sampson Stretch
**Subbing 20#DB for SDHP

Time: 8:05:59

Work Capacity: Max effort in 5 x 1 minute rounds with 1 minute rest between rounds (use 20# vest if you have it):
- Dead Lift (135#), Reps:
- KTE, Reps:
- Box Jump, Reps:
- Pull-up, Reps:
- Mountain Climbers, Reps:
**Subbing 65# for deadlifts, KTC's for KTE's and 1-band assist for pull-ups. I'm doing this as max reps for each exercise as 1 round (not FGB style).
(Note to self: Mountain Climbers are like running horizontally in push-up formation)

Durability: 1 mile warm down run, 100 leg levers, 100 situps, 100 flutter kicks
**Scaling back to 1/2 mile, 10 l-sits (on paralletes), 50 situps, 50 flutter kicks

Stopped after the Stamina portion... just wiped out today.

SealFit 9.19.09

SealFit 9.19.09 (scaled)

Warm Up / Endurance: swim 1 mile or run 3 miles
**Run 1 mile
Time: 10:14 (it was a run/walk)

Work Capacity:
Sprint 100, then 100 KB Swings (55#)
**Not sure what unit of measure this is, so I'll do 150ft. (or 2 laps shuttle runs), then 25 DB swings (20#)

Sprint 200, then 50 burpees
**300ft. (4 shuttle runs), 15 burpees

Sprint 400, then 50 1-arm DB snatches (35# each side)
**600ft. (8 shuttle runs), then 20 1-arm KB snatches (15#)

Sprint 800, then 100 pushups
**1200ft. (16 shuttle runs), then 25 pushups

1 minute rest between sets

Time: 12:18 - no resting between sets

Durability: Hydrate and Refuel

Phew, this was a doosie! I was practically crawling through the last two sets of sprints. It would have been more appropriate to call them "jogs". :) Feeling really good about this, though. Finished strong with some amazing push-ups. 15/10, which is more than I usually can do in my warm-ups.

Intensity - where did you go?

I've been slacking lately, both in workout frequency and intensity. I know this. While feeling poorly can be excuse for some of this, it doesn't account for my lack of intensity for at least a month's time now.

I found a great article from Jon Gilson at Again Faster that really hit home. Hitting it hard tomorrow, no more pacing myself:).

The problem comes when this approach gets comfortable. Carefully metered 15-second breaks become a habit. Consciously or unconsciously, intensity is kept below the “I just might die today” threshold, and the string of personal records comes to a crashing halt.

This is an incredibly clear signal to crank it up. Forego the rest, and hit the WOD as hard as you can. The intensity that used to leave you in a near-coma will now merely spin you into mild hallucinations, and you’ll reclaim that old feeling of nausea with pride. You’ll also kick the ever-living shit out of your erstwhile athletic plateau.

SealFit 9.18.09

SealFit 9.18.09 (scaled):

Warm Up: Run 1/2 mile, then BB complex (Barbell Complex = 6 reps each of: Deadlift, Upright Row, Hang Squat Clean, Front Squat, Push-Press, Back Squat...do not set bar down) 75,85,95,105#
**Subbing 45,55,65#

Stopped at 55#, and didn't do upright rows (which I assume are like curls??) after the 45# set.

Strength: Find 1RM Bench Press

1RM: 65# (could have gone heavier, but no spotter)

Stamina: 5 rounds: 3 x BP @ 80% 1RM, 5 clapping push-ups, rope climb
**Subbing regular push-ups & 10 towel pulls for rope climb

Time: 5:16

Work Capacity: 10 rounds for time: C & J (55#), Burpee

Time: 3:49

Durability: Yoga or Active Stretch

SealFit 9.16.09

SealFit 9.16.09 - Frontal Assault

Warm Up: 20 - 15 - 10 Double Under, HSPU
**Scaled HSPU - toes on bench

Strength: Find 3RM Front Squat - 55#

Stamina: 5 rounds: 2 x FS @ 3RM, 10 ankles-to-bar, Jingle Jangle (6 lengths 25 yd shuttle run)
**I'll scale to 3 rounds & knees to chest (can't do ankles to bar)

Time: 6:23

Work Capacity: 10 rounds for time: 20 KB Swings (55#), 10 pull-ups, run 400M
**scaling to 5 rounds, 1-band pull-ups and 20# KB swings

Time: 10:10 @ 2 rounds, second round of pull-ups were only 5 reps. I was EXHAUSTED! :)

Durability: 3 rounds: 50 situps, 50 flutter kicks, 10 back extension

Time: 10:59

Oh... my... god, I don't know how anyone can do this as rx'd! Even scaled, I had to scale! DU's were a pill, most were only in two's or one's, just couldn't get my rhythm right.

My dogs had a BLAST running the jingle jangles with me:). Although them running around me did slow me down a bit. I should have done 65# on the front squats but I wasn't sure how taxing this workout would be.

I am very tired and should sleep quite well tonight!

SealFit 9.15.09

SealFit (9.15.09):

Warm Up: 50 push-ups, 50 weighted sit-ups (15# KB held to chest), 50 O/H squats w/ 45# bar (XX stopped at 25 OHS - had to do these inside due to the rain and was getting wobbly and almost lost a few of the last reps)

Endurance: 2 mile timed run or row XX only did 1 mile @ 10minutes - cramped up around 3/4mile

Durability: 3 rounds: 20 GHD situps, Hip Mobility, 20 GHD back extensions
Time: 4:19

I feel like a major puss, this completely gassed me. I was so disappointed at my running abilities. I guess the week + of rest and overindulgence in alcohol over the weekend is showing.

The durability set almost put me over the edge. It's amazing how sore my abs were with the extra 15#, doesn't seem like much at all but it takes it's toll:).

OHS

Today is heavy day, so I'm going to work on overhead squats (outside). It was a disaster the last time I did these, but that is not going to happen again today.

I'm going to start doing the SealFit WODS, I think. Hopefully starting tomorrow if all goes well with cleaning and getting the house ready for Hokie guests this weekend:).

I've been feeling a little scattered lately with my workouts, so I'm looking forward to focusing in on one thing for awhile.

Warm-Up:
Burgener warm-up
10 Ring Rows
10 Pull-Ups (1 band)
10 sit-ups, legs straight
10 HSPU, toes on bench
10, 20# KB Swings
10 (5 on each side), 20# DB plank pulls

OHS
1-1-1-1-1-1-1

Loads:

Not doing this tonight, got home too late and just not feeling it.

Elizabeth (Puppies)

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 pull-ups (1 band)
10 KTC's
20 ball sit-ups
10 hspu, toes on bench

Elizabeth (scaled to Puppies):
21-15-9
Hang power cleans, 45#
Ring dips (1 band) --> (15-12-9)

Time: 6:57

Well, going into this, I planned to do 21-15-9 of the ring dips as well as the cleans, but it just wasn't happening. I could have done it with 2 bands, but I didn't want to go back to 2 band ring dips, so I scaled the total reps instead.

All cleans were unbroken. Next time I'll add more weight.

Feelin' sweaty, and feelin' good:)!

Tire Flips, Push-Ups & Tuck Jumps

I'm FINALLY working out again. It feels like a lifetime ago that I last worked out. I put an ad on Craigslist a week or so ago asking for a tire to use to workout and was able to get a backhoe tire for free. I've been dying to use it since we picked it up two days ago, so I built a short workout around it. Should be fun! :)

Warm-up:
250 single-unders
10 Ring Rows
5 pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
20 ball sit-ups

Workout:
Four rounds for time of:
5 tire flips (82lbs.)
10 Push-ups w/feet on tire
15 Tuck Jumps

Time: 5:57

Yard Work

Yesterday, we did yard work from sun up to sun down. I am tired today, but not that sore. Hopefully we will be walking for hours at a HUGE flea market today.

Rest Day

I'm resigning myself to the fact that I probably won't be doing typical CrossFit workouts this week of vacation. It happens every time I'm on vacation... I have these hopes that I will workout, but it never happens. If my routine is disrupted, I don't work out.

Instead of working out, I painted my home office and moved furniture around. Tomorrow will be filled with yard work.

"Nate" (Puppies)

Day one of a much anticipated vacation! :) Nothing planned in stone yet, but I want to go canoeing, hiking, & camping. Plus getting the house spic & span for Hokie Football season starting up in a couple of weeks.

Warm-Up:
4 x 200m sprints
10 5 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 KTC's
20 Ball sit-ups
10 HSPU progressions, toes on bench
3 L-sits (about 5 seconds each)

"Nate" (scaled to Puppies):
Complete AMRAP in 12 minutes of:
2 Squat Muscle-ups
4 Push ups
8 KB swings (9KG or 20#)

Rounds:

Didn't do any of the workout today, just did a little warm-up after making some parallettes! They were pretty easy to make and less than $20 for all of the supplies.

KB's, KTE's & Ring Dips

I don't think this will be much of a work-out, but I wanted to do something fun and not too taxing. My body is really sore still. I'm also UP another pound today. WTF? I'm going to stop weighing, this is just killing my morale. I've been eating really clean, so I'm just going to focus on that and keeping my carbs low. I'll leave the scale alone for awhile.

Warm-Up
10 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 HSPU progressions (toes on bench)
20 ball sit-ups

WOD:
Five rounds for time of:
10, 20# KB Swings
10 KTC's
5 Ring Dips (1 band)

Time: 8:56

Thrusters, HPC, & SDHP

Seriously TIRED and sore today. My hips are super tight. I was a dope yesterday and didn't stretch after working out.

Warm-Up:
250 Single-unders
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
10, HSPU progressions (toes on bench)

WOD (Puppies/Buttercup combo):
Complete as many rounds as possible 15 minutes of:
45# Thruster, 5 reps
45# Hang Powercleans, 7 reps
45# Sumo Deadlift High-pull, 10 reps

Rounds: 4 rounds @ 7:25

Just didn't have it today. Stressed out from work and just in a shit rotten mood:).

Deadlifts & Thrusters

I feel like going heavy today. It's been awhile... still nervous about denting my floor, but if it's nice out this afternoon, I might do this outside to eliminate that risk.

Warm-Up:
1 x 400m sprints (legs felt like lead, so I stopped after 1)
10 Ring Rows
10 (1 band) pull-ups
10 Ring dips (1 band)
10 KTC's
20 Ball sit-ups
10, 20# KB Swings

Short Metcon:
"Mini-Cindy"
Complete AMRAP in 5 minutes of:
5 Ring Rows
10 Push-Ups
15 Squats

Rounds: 5 + 5 Ring Rows

CFJax.com 8.25.09:
Thruster
1-1-1

Deadlift
1-1-1

Loads:
Thruster - 55-65-75 (all done outside, which was FUN!)
Deadlift - 115-135-155(PR)

I can now officially say I can deadlift more than my bodyweight (and that's bw BEFORE the weight loss!).

Thrusters felt strong and that probably had to do with the mental aspect of not being afraid to dump the weight if I had to. Next time, I'll try for heavier (basically, I was too lazy to go back inside to get weights:)!)

Side note: I have been feeling REALLY great lately, like REALLY great:). I attribute it to my cleaner eating. My previous anxiety over any type of social situations has dissipated and no more stomach upset after practically every meal. I'm more alert at work (I was always really fuzzy-headed feeling before) and I even had the self-confidence to ask for (and receive) a much deserved promotion! Now, if only all this positive energy/attitude would translate to a pregnancy, I would be on cloud nine. Oh well, it'll happen when it happens. :)

Lunges, PU, SU

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 (1-band) pull-ups
10 (1-band) ring dips
10, 20# KB Swings
10, HSPU progessions (toes on bench)
10 KTC's

CFHQ WOD 8.21.09:
Walking lunge 100 ft.
21 Pull-ups (*sub Ring Rows)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (*Sub Ring Rows)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (*)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (*)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (*)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (*)
6 Sit-ups

Time: 10:20

Four and a half minutes faster than last time! Woo hoo! I was bookin' it on the walking lunges until about the round of 12, things slowed down considerably after that:).

CrossFit 801 WOD - 8.18.09

Warm-Up:
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
20 Ball sit-ups
10, 15# KB Swings

CrossFit 801 WOD from 8.18.09 (scaled) -
Three rounds for time of:
12 deadlifts 75# (scaled even further to 65#)
Run 400m (0.25mile)
21 box jumps

Time: 13:48
--Round 1: 4:06 (@7.5mph on treadmill)
--Round 2: 4:07 (@7.5mph on treadmill)
--Round 3: 4:35 (@7mph on treadmill & a little walking @ 4mph) - got interrupted by the hubs on this one, added about 5 seconds.

Phew, this one was a killer for me. I don't know what was up today but I just felt dizzy on the first round of box jumps. I had a ton of diet coke today (like 28-30oz.), so that might have had something to do with it. And now my ears are closed up... weird.

Just glad I'm finished.:)

Probably taking a rest day tomorrow since it's our company's end of month. Crazy busy at work lately, but in a good way! :)

Front Squats & Push Presses

Warm-Up:
250 single-unders
20 Ring Rows
5 Pull-ups (1 band)
10 Ring Dips (all w/only 1 band!! WOO HOO!)
10 KTC's
20 ball sit-ups

Push Press
1-1-1-1-1

Front Squat
1-1-1-1-1

Loads:
FS - 55-65-75-75-65
PP - 65-75-65-65-65

I'm super pleased with my progress on the ring dips! I moved down to 1 band and they were tough, but I could see myself getting down to no band within 2 months (so that's my goal).

I did five one-banded pull-ups. They were tough. I think I might start doing 10 ring rows and 10 one-banded pull-ups and see if I can progress a littler faster.

I haven't done heavy day in awhile (partly b/c I was scared to ding up the floor). Felt really strong through all the movements except the 75# push press. It was a little shaky at the top.

Double-Unders & Sit-Ups

Warm-Up:
3 x 200m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
20, 15# KB Swings

WOD (Puppies):
Double-under Practice 2 minutes
Sit-up for 2 minutes
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute

Reps: 69 Double-Unders, 189 Sit-Ups
--2min. - 30/83
--1.5min. - 21/59
--1min. - 18/47

I felt really confident on the first round of double-unders, I did a pattern of 1 double-under, 1 single-under for a good portion of the 2min. Missed alot on the next two rounds, though. My dog kept getting in the way! :)

Sit-ups felt strong but tiring, I need to start doing these on an exercise ball so I can't use my feet as much. All sit-ups in this were done w/feet anchored.

"Ryan"

Warm-Up:
2 x 200m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
20, 15# KB Swings

"Ryan" (Puppies):
Three rounds for time of:
5 Squat Muscle-ups
12 Burpees

Time: 6:34
--Round 1: 1:56
--Round 2: 2:16
--Round 3: 2:22

I hate burpees:). The squat muscle-ups were fun, though. Bascially, I enjoy anything to do with the rings.

Rest Days

Rest day today & tomorrow.

Today will be spent sealing the driveway with Adam. Tomorrow, not sure yet:).

CF Invictus 8.12.09 (scaled)

I've never done pistols before, so I'll have to do a little "studying" before doing this one this afternoon.

Warm-Up:
250 single unders
20 Ring Rows
10 Ring Dips
20 ball sit-ups
10, 15# KB Swings

CF Invictus WOD from 8.12.09 (scaled):
Three rounds for time of:
6 Pistols (3 each leg)
12 Knees to Elbows
18 Box Jumps (16″)

Time: 7:01
--Round 1: 2:25
--Round 2: 2:05 (no break on KTE's)
--Round 3: 2:21

I did the first progression for pistols as demonstrated by Adrian Bozman.

My legs felt like LEAD on the box jumps. Must be tired from the air squats yesterday.

CF Jax.com 8.11.09

I will work out today... I will work out today!:)

It feels like forever since I worked out. I did walk my dogs last night (I know, I know.. BIG f'n deal, but it's something!). I'm going to do "Barbie" tonight, a scaled version of Barbara from CFJax on Tuesday.

CFJax.com - 8.11.09
Warm-Up:
800m run (@6.5mph on treadmill)
15 ball situps
15 back extensions
15 ring rows
5 burpees

WOD (scaled to "Puppies"):
5 rounds of:
5 pull-ups (*subbing ring rows)
10 push-ups
15 sit-ups
20 air squats

3 min. rest between rounds

Total time (all 5 rounds minus rest): 6:42
--Round 1: 1:23
--Round 2: 1:21
--Round 3: 1:25
--Round 4: 1:18
--Round 5: 1:15

Rest

Rest days continue... just don't have any energy. I really should just tough it out and quit being such a whiny-baby, but I just don't want to. :)

Rest... or FC WOD

I'm not sure if I will even attempt to work-out tonight. Maybe if I post it here, it will give me that extra umph to actually do it. I just feel TIRED lately, and no amount of sleep or rest is doing it for me. Walking up the three flights of steps at work today made my leg muscles weak... I mean, what the hell?

Warm-Up:
250 single unders
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

WOD from The Fitness Conduit:

AMRAP in 10 minutes of:
7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs) *I'll scale to 45#
7 KTE (subbing knees to chest)

Rounds:

SP, PP, PJ + HPC's & KTE's (Take 2)

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads: 45# x 5 for each movement

Just not feeling it today. I'm so exhausted, I don't know what's going on. I'm guessing it's diet.

Shoulder Press, Push Press & Push Jerk

Dinner night with mom, so it's heavy day for me:) - and I'm secretly avoiding doing FGB.

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads:

Then from The Fitness Conduit:

AMRAP in 10 minutes of:
7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs) *I'll scale to 45#
7 KTE (subbing knees to chest)

Rounds:

Rest day today... feeling very tired and having serious hunger issues:). I'll do this tomorrow.

J.T.

Warm-Up:
250 jump ropes
5 min. punching bag
20 Ring Rows
10 KTC's

J.T. (Packish):
21-15-9
HSPU (toes on bench)
Ring dips (2 bands)
Push-ups

Time: 9:32
21 - 3:52
15 - 3:36
9 - 2:04

Seriously misleading:)... after the HSPU, the ring dips were so hard and forget about the push-ups! I was doing them in 5's on the first round. I was doing the ring dips in TWO's in the second round. I switched to knees on the bench for the HSPU's after the first round.

CFJax.com - 8.1.09

Well, I'm having some issues with either my left hip or I did something to tweak my lower back. I think it's the tendon/muscle that runs down my hip, though. I'm going to do some research today to see how I can stretch this out. So, b/c of this, I'll be scaling & somewhat changing the workout from CFJax.

I did some research and it sounds like my hip flexor (probably from the heavy emphasis on squat-type movements last week, coupled with the running). I'm going to remove the running and air squats from the workout below and sub jump ropes and push-ups (since I need to work on push-ups anyways). I'll try icing my hip tonight and see if it helps any.

Warm-Up:
250 single unders
20 ring rows
10 strict push-ups
10 ring dips
10 KTC's (maybe)

CFJax.com - 8.1.09 (scaled)
For time:
Burpees, 10
Sit ups, 30
Push-Ups, 25
500 single unders
Push-Ups, 25
Sit ups, 30
Burpees, 10

Time: 10:49

KTC's were a little painful, but everything else felt pretty good. Except for the burpees, which I just hate:).

Oh and did I mention... IT'S SHARK WEEK ON DISCOVERY CHANNEL!! :)

Rest Days 8/1 & 8/2

Rest days today & tomorrow.

I went 4-wheeling with the hubby today & my father-in-law. It was the first time I'd been and it was a BLAST!

CFJax.com - 7.30.09

I'm going to shake off my sense of failure from yesterday's workout and hit this hard today:)!!

Warm-Up:
2 x 400m sprints (1@ 8.5mph, 1@ 7.5mph)
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form) - (8/2)

CFJax.com 7.30.09 -
Ring Rows:
2 x 5 (+ 3 deadhang pull-ups w/slight initial raise)

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

Time: 9:10
--Round 1: 3:03
--Round 2: 3:06
--Round 3: 3:01

Surprisingly, the box jumps were the easiest of the three for me on this! The HSPU's were tough, especially with sweaty hands:). I'm TIRED... and happy for a couple of rest days! :)

5K or CFJax.com (7.30.09)

(Image from wikipedia.org)

Well, the official WOD as posted on CF.com is 10K. But no way am I attempting that... maybe one day, but that day is NOT today:).

I'll either do a 5K this afternoon (if the weather isn't miserable) or I'll do the following WOD from CFJax.com.

Either way, I'm doing a 5K this week. So if I wimp out today, it's on for tomorrow. I hate to run, HATE IT, but I've got to start incorporating it in more, b/c I know I'm neglecting that aspect of my overall fitness.

Warm-Up:
2 x 400m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form)

CFJax.com 7.30.09 -
Ring Rows:
5 x 5

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

Time:
--Round 1:
--Round 2:
--Round 3:

---------------------------

Warm-Up:
250 single unders
20 Ring Rows
10 Ring dips
10 HSPU progressions (toes on bench)

WOD (Puppies):
5K

Time: 31:50 (@ 3.0 miles)

This was a disaster:(... I did the 5K to get it over with and I did it inside on a treadmill (which for me is MUCH harder). I ended up having to walk a good portion of this and I REALLY wanted to beat my previous time. I'm so bummed about this!!!

Clean & Jerk Ladder

Warm-Up:
250 jump ropes
20 Ring Rows
10 Ring Dips
10 KTC's
10 HSPU progressions (toes on bench)

Clean & Jerk Ladder (Puppies):
With a continuously running clock do one 45 pound Clean and Jerk the first minute, two 45 pound Clean and Jerks the second minute, three 45 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes: 10 minutes + 7 c&j's

I cut my warm-up short tonight b/c I didn't get started on this workout until 8PM. I love this kind of workout because it is so misleading.

I start out with 1 c&j in the first minute, then 2, and you're like "oh yeah, I can do this all night." And then the minutes just keep on ticking by and you have NO recovery time before the next set:).

Even knowing this going in, I always get a false sense of confidence in the early minutes.

**EDIT - I just realized that this workout should have been SQUAT clean & jerks... I'll have to remember that next time I do this. I probably only would have gotten to minute 5 with squat clean & jerks.**

"Cindy"

Picture taken from "Power Athletes Magazine" in an article on getting that first pull-up.

Warm-Up:
5 min. jump rope
20 Ring Rows
10 Ring Dips
20 ball sit-ups
10 HSPU progressions (toes on bench)

"Cindy" (Pack):
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups/5 Ring Rows
10 Push-ups
15 Squats

Rounds: 10 + 5 Ring Rows

QUAD KILLER! I doubt I'll be able to walk tomorrow after this workout (and yesterdays). Ring rows were the strong part in this for me, push-ups got weak around round 6 and the squats hurt from the get-go:).

Wall Ball, Sit-ups, & BE's

Warm-Up:
2 x 400m sprints (1 @ 8mph, 1 @ 7.5mph)
20 Ring Rows
10 Ring Dips
10 KTC's
10 HSPU progressions (toes on bench)

WOD (Puppies):
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 4-5# ball
10 Sit-ups
10 Back extensions/**subbed Supermans

Rounds: 18 + 3 wall balls

Wall balls were the toughest on this for me. My legs just started getting really tired around round 6. I was on target with 1 round per minute until about round 12, then I started slowing down slightly. My goal going in was 15 rounds, so I'm pleased with this! :)

7/25 - 7/26 - Rest Days

Rest day today & tomorrow.

I ate beef last night and it was DELICIOUS! Adam wanted to marinate the steaks, so we did hamburgers instead. I used Son of Grok's BBQ sauce and it was delicious! I put it in the burger patties with 1 egg and then also on the side of my burger. Had cheese on it (but could have gone without), onions and fresh tomatoes from my mom's garden. YUM! I probably could have eaten two, but figured I should stick with one just to be safe:).

No pictures. Adam made fun of me last night b/c I take pictures of what I eat... okay, it's weird, but so what!

"Lynne"

Well, I want to scale up on this, but without a spotter, I'm afraid to try for max bench presses. I'll be scaling to "puppies" per the BrandX site. Maybe once the hubs gets home, I can ask him to spot me to see how heavy I can go on the benches.

Warm-Up:
250 single-unders (jump rope)
20 Ring Rows
10 HSPU progressions (toes on bench)
10 Ring Dips (2 bands)
10 KTC's

Lynne (Puppies):
Five rounds of -
Max push ups
Max pull ups or beginner pull ups (**Ring Rows**)

Total P/U: 59
Total R/R: 46
--Round 1: 18/9
--Round 2: 16/8.5
--Round 3: 14/10
--Round 4: 16/8
--Round 5: 11/11

This was a weird WOD... I'm not used to max effort workouts, I guess. My arms are so dead:).

We finally got our order of beef yesterday (20lbs.). It doesn't look like much, but I'm hoping this will last us at least a few months. Here are some pics of our meat!


























(Needless to say, the frozen pizza is not for me:)!)

"D.T."

Dinner tonight at a Japanese steakhouse with a group of friends... not sure what I can eat that's paleo there (& veggie). It's either lots of rice or fried vegetables. I think I'll go with the fried vegetables... ugh.

Warm-Up:
1 x 400m sprints (@ 7mph)
20 Ring Rows
10 KTC's
10 Ring Dips (2 bands)
10 HSPU progressions (toes on bench)

D.T. (puppies):
Three rounds for time of:
45# Deadlift, 12 reps
45# Hang power clean, 9 reps
45# Push jerk, 6 reps

Time: 3:26
--Round 1: 1:08
--Round 2: 1:13
--Round 3: 1:05

I feel like I must have been doing something wrong last time, either that, or I did something wrong this time. I should have gone up in weight, next time I will do 55#. PR on this by almost 4 minutes.


Wonderful read from Aaron at Potomac CrossFit. I need to work on being uncomfortable... especially outside of the fitness realm:).

CF Invictus + Thrusters

My metcon for today is taken from CF Invictus from 7.7.09. Looks like a fun one!

Stomach is still feeling a little iffy this morning. I did some research last night and it looks like this can take a few days to get the bacteria/enzymes all up and running again after not eating any kind of meat in a long time.

Warm-Up:
5 min. jump rope
20 Ring Rows
10 KTC's
20 ball sit-ups

Thrusters:
10-10-10

Loads: 55(6/4)-65(5/5)-45(10)

CF Invictus - 7.7.09
Three rounds for time of:
10 Handstand Push-Ups (toes on bench)
20 Ring Dips (**2 bands & scaled to 10**)
40 20 Squats

Time: 6:24
--Round 1: 1:43
--Round 2: 2:11
--Round 3: 2:30

Well, this was a complete disappointment. The warm-up pretty much took all my energy (and it was a SHORT one!). I just don't have much in the tank today due to the past few days of stomach upset and overall ickyness. The thrusters weren't too bad, I just had to split them up and I'm not happy about that.

The metcon had to be scaled back even further after the thrusters and even with that, I wasn't really pushing hard.

Definitely bummed about it, but there's always tomorrow and maybe my system will level out a little by then.

I'm giving this meat eating 2 weeks -- if I don't start feeling normal by then, I guess it's back to the soy crap for me!

Thrusters

Switching up the days a little here since my weekly dinner with Mom has been moved to Tuesday. I don't like to even think about doing a metcon on a full stomach, so I try to do lifting on Wednesday's (the night we typically have dinner). So lifting day is today and I'll be working THRUSTERS! My current goal focus is the 10, 65# thrusters. If I can do this tonight, I'm going to switch my focus to getting one handstand push-up.

Through all this, I'm continuing with my ring rows each day (except rest days) to get closer to that first dead hang pull-up. I want that goal more than anything, but I know it's probably going to be my hardest:).

Warm-Up:
5 min. jump rope
20 Ring Rows
10 HSPU (toes on bench)

Thrusters:
10-10-10

Loads:

Nope, not doing this tonight. Serious stomach distress all day today. Must be my body trying to adjust to the meat. And I thought I was home free! :)

I'll do this tomorrow plus some kind of metcon.

Pecan Crisp with Peaches & Blueberries

I made a really delicious dessert Saturday night b/c I was craving sweets and didn't want to make peach cobbler (with all that sugar/flour). Inspiration came from Mark's Daily Apple and I just tweaked it to what I had on hand.

Ingredients:
1 peach
5-10 blueberries (fresh is best, but frozen okay too, just don't thaw first)
1/2 cup pecans (chopped)
2 tbs. butter
Cinnamon & nutmeg
2 tsp. honey (optional, but delicious)

Preheat oven to 250 degrees and toast the pecans for about 10 minutes. Set aside to cool.

Heat 1 tbs. butter over med-low heat. Add in sliced peaches and coat in cinnamon & nutmeg to your preference. Cook for 10-15 minutes.

Add cooled pecans to food processor and pulse until finely ground. Slowly drizzle in 1 tbs. of cooled, melted butter while pulsing.

Add this crumb crust to the bottom of a small baking dish and push down to form a loose crust. Top with peaches & fresh/frozen blueberries and bake in a 350 degree oven for 5-10 minutes (just to warm everything up together).

I topped mine with 2 tsp. of honey and it really sweetened it up, but it could go without as well if you didn't want the sugar.

I imagine the crust would work well with any kind of nut (almonds, walnuts, etc.).

I think this is sort of paleo, except for the butter, right? :)

CF Jax.com 7.17.09

Warm-Up:
2 x 400m sprints
20 Ring Rows
10 KTC's
10, 20# KB Swings
10, 55# Thrusters

CFJax.com WOD from 7.17.09
With a continuously running clock, do 1 pull up/1 push up the 1st minute, 2 pull ups/2 push ups the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.

(**I'll be scaling this to Ring Rows**)

Post highest minute completed for score.

2 min rest

AMRAP in 10 mins of:
- bodyweight deadlift x 10 (**I'll be subbing 95#**)
- burpees x 5

Post bodyweight & total rounds completed for score

2 min rest

With a continuously running clock, do 1 abmat sit up/1 leg raise the 1st minute, 2 abmat sit ups/2 leg raises the 2nd minute and so on for 12 minutes. If you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.

Post highest minute completed for score.

Ring Rows/Push-Ups: 10 rounds, then started over and completed 2 rounds (to make the full 12 minutes)

DL/Burpees: 4 rounds @ 7:30, then stopped b/c the weight was too heavy for that many reps. I could feel my form getting sloppy and I was afraid to continue.

Sit-ups/Leg Raises: 12 full rounds.. oh yeah! I figured this would be the cake-round... I should know better. This was a killer. My abs were so sore it was difficult doing those last 12 leg raises. I was gritting my teeth to get them done:)!

Food Update:
Had a chicken thigh for lunch today w/salad... I felt greasy (not sure this is the right way to describe it) after I ate it. Wasn't hungry around 4:30, when I usually am starving for a small snack before working out. I also wasn't able to have a small snack before bed last night. I'm hoping this is just my body adjusting to eating meat again. I don't want to lose my appetite. Not really hungry for dinner either...

I did it...

I ate meat last night. (!!!!!!)

It was a little hard right before the chicken was done. I cried and wasn't sure I could do it, but the hubby reminded me that we had already ordered half a hog, 20lbs. of beef, and bought a chest freezer:). So I pulled myself together, gave myself a pep talk:), and took a bite while I was carving it up.

It was really nice to sit down to a meal with the hubs and actually eat the same thing. That hasn't happened in SEVEN years.

And I'm feeling okay about it all this morning, I know the animal didn't suffer, in life or in death.

No digestive upset either, which is a relief! On to a paleo lifestyle! :)

Here's a picture of the cute little chicken, all dressed up:

Rest Days 7/18 - 7/19

Rest days this weekend. Adam and I took our 2 & 3 year old nieces to the zoo today. Nothing planned yet for tomorrow:).

Muscle-Ups (Puppies)

I'm so happy it's Friday! Adam was out of town yesterday, but he'll be home tonight. Today is a moving day at my office, so it's going to be lots of chaos. I'll be happy to get home and hit on something:).

Warm-Up:
2.5 min. jump rope (300 single-unders)
2.5 min. punching bag
20 Ring Rows
10 HSPU progressions (toes on bench)
5 (2 band) ring dips (not full ROM, though)

WOD:
For time -
20 squat muscle-ups

Time: 2:02

Filthy 50 - CFJax 7.13.09

Time to beat on this is 26:32 (from 4.23.09).

Warm-Up:
2 x 400m sprints (1 @ 8mph, 1 @ 7.5mph)
20 Ring Rows
10 HSPU progessions (toes on bench)

Filthy Fifty (35):
For time -
35 box jumps (16")
35 jumping pull-ups (on chair)
35 KB swings (20#)
35 walking lunges
35 ab mat sit-ups
35 push press (45#)
35 back extensions
35 wall ball shots (4-5#)
35 burpees
70 single jump ropes

Time: 19:47

Well, I certainly blew my previous time on this out of the water:)! I couldn't believe the time when I stopped the clock b/c I thought for sure I was doing burpees for what felt like at least 10 minutes.

I wasn't really feelin' it when I was warming up (hence the slow 400's), but once I got going, I had alot of aggression in me! Must be all the stress from work seeping into my workout. Whatever it was, I'm happy:).

OHS

Warm-Up:
Burgener warm-up
10 push-ups
20 Ring Rows
10, 20# DB Swings
10 Handstand hold attempts

Overhead Squats:
5-5-5-5-5 reps

Loads: 45-55-75(MAJOR FAIL!)-65(1/5 FAIL)-45

Okay, this was a bit less successful than I had planned. The 55's were strong, so I figured I would jump up to 75# to test myself. It was completely unsuccessful and I had to dump the weight on the first OHS. HUGE dent in my floor now which I'm really sad about (hope the hubby doesn't see it!). I went down to 65#'s and had to dump the weight on the 5th rep. I managed to almost catch the weight, but I might have dislodged my spine a bit and it still slammed down on the ground. The last set of 45# felt weak, but I think it was more my trepidation than anything else.

I really need to get mats for the basement and more ROOM!

Sit-ups & BE's

Warm-Up:
2 x 400m sprints (1@ 8mph, 1@ 9mph on treadmill)
20 Ring Rows
10 Push-ups Chest too sore from "Nate"
5 Ring dips (limited ROM w/ 2 bands)
10 HSPU progressions (toes on bench)

Five rounds for time of:
30 sit-ups
25 Back extensions

Time: 7:36
--Round 1: 1:20
--Round 2: 1:26
--Round 3: 1:38
--Round 4: 1:32
--Round 5: 1:40

WORKOUT #3 FROM THE ROCKY MOUNTAIN REGIONAL QUALIFIERS
For time:
From the ground to overhead anyhow.
3000lbs (I'll do 55#s for 55 reps, Clean & Jerk)

Time: 13:27

My back & stomach were BURNING around the fourth set. I love this workout, though. Simple and brutal.

The overhead lifting was considerably harder. I started out with a goal of 5 sets of 10, then 1 set of 5. HA! Not even close. I got the first set of 10, after that, it was sets of 4 or 5.

I got interrupted by the hubs at rep #37 b/c it was of immediate urgency that he ask me whether he could spray weed killer. I had to stop the clock and discuss this extremely important issue with him and then get fussed at about my attitude on being interrupted! UGH! He thinks it's stupid that I care about what time I get.... okay, rant over:).

"Nate"

Well, I guess I needed more time off than just one day... so I took FOUR days. I know... and it has been lazy central around here, except I did get alot of cleaning done and two cars washed, so it wasn't a total waste:).

I'm really happy to get back at it today. I always feel like my day is completely worthless if I don't work out.

Warm-Up:
2.5 min. jump rope (300 single unders)
20 Ring Rows
10 HSPU progressions (toes on bench)

"Nate" (Puppies):
Complete AMRAP in 12 min. of:
2 squat muscle-ups (tutorial here)
4 push-ups
8, 15# KB swings

Total Rounds: 14

Thrusters
1-1-1-1-1-1-1

Loads: 45-55-65-75-65-65-65

My goal going into "Nate" was 9 rounds, so I'm thrilled with the 14! The push-ups started getting tough around round 6. I definitely need to work on push-ups more. I saw my push-up strength improve during the burpee challenge, but I've slacked off since then.

The thrusters were tiring after the workout, but I'm thrilled with the 75#s!

Rest Day

Decided to take a rest day today and do "Nate" tomorrow. My body is just feeling sluggish and sore, so I'm going to take it easy today.

Front Squats & Sit-ups

Well, I've been doing ring rows for over 3 weeks now. I'm going to test out the pull-up strength tonight by trying to do a dead-hang and see how close I am. I can do one if I push a little off the ground with my feet, it's just that initial pull that I haven't quite got the strength for yet. So I'll try a few in the warm-up tonight.

Warm-up:
5 min. jog
20 Ring Rows
10 ball sit-ups
Attempt dead-hang pull-ups

Puppies:
21-15-9-3 rep rounds of:
45# Front squat
Sit-up

Time: 4:14:50
--21 reps: 1:27
--15 reps: 1:24
-- 9 reps: 0:56
-- 3 reps: 0:27

I probably should not have done this workout right after "The Chief" b/c my legs are smoked! The front squats got increasingly more difficult, but the weight I chose was definitely manageable.

The dead hang pull-up attempts were a bit of a bust, BUT I can see increased strength in the initial pull... I'm just not there yet. I'm definitely stronger once I get to the point where my arms are slightly bent. FRUSTRATING... but progress is progress. :)

Carnivorous update-- planned to have meat in the house tonight, but after seeing the price list of the farm I liked the best... it wasn't happening. Did some more research and found some more affordable grass-fed (& humanely treated animals) closer to home. Hopefully, tomorrow or at least the weekend. :)

The top choices now are:
Weather Top Farm
Ellett Valley Beef Co.

"The Chief"

Warm-Up:
4 min. punching bag
20 Ring Rows
10 KTC's
10, 20# DB Swings
20 ball sit-ups
10 HSPU progressions (Shins on bench)

"The Chief" (Puppies):
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

--Round 1: 4
--Round 2: 3
--Round 3: 3 (+ 3 PCs & 6 push-ups)
--Round 4: 2 (+ 3 PCs & 6 push-ups - all but 6 push-ups were knees down)
--Round 5: 4 (all push-ups were knees down)

Felt very sick after this work-out (headache, nausea). Took about 15-20 minutes to recover. Round 4 was pathetic and I basically just gave up with 2:30 on the clock. The squats were actually the hardest thing for me, which is weird, b/c it's usually the push-ups.

Last time I did this was here. Improved on the push-ups, but the rounds were roughly the same. I've got to get faster/better at air squats.

CFJax.com - 7.2.09

So much for my vow to eat fewer carbs on the weekends. Yesterday was a lazy day and I didn't do a single thing. We planned to take my nieces to the zoo, but it rained all day long. I have to remember that if I don't do anything, I'm more tempted to snack throughout the day.

Warm-Up:
5 min. jump rope
20 Ring Rows
5 ring dips (band-assisted)
20 ball sit-ups

"Nancy" (scaled):
5 rounds for time of:
400m Run
45# Overhead Squats x 15

Time: 21:25
--Round 1: 3:46 (@ 8mph on treadmill)
--Round 2: 4:22 (@ 7.5mph)
--Round 3: 4:33 (@ 7.0mph)
--Round 4: 4:23 (@ 6.5mph)
--Round 5: 4:21 (@ 6.5mph)

Phew, really ran out of gas on the runs. I think this low carb diet is getting to me on the metcons. Hopefully it'll even out once my body gets used to it and/or I start getting healthier protein sources (i.e. meat).

I hit my stride with the OHS on the 3rd round. They finally started to feel somewhat normal and not as if I was teetering on the edge of falling with each rep:).

Rest Days 7/4 & 7/5

Rest day yesterday and today. Saturday was spent doing yard work; today was spent being a lazy butt.

Power Snatch & Push Jerks

Well, the WOD today is 75# Power Snatches for 75 reps. NOT quite there yet with the power snatches. I still need to try to get the form down, so that's what I'll be working on today.

Warm-Up:
2 x 400m sprints (1 @ 9mph, 1 @ 8mph)
10 Ring Rows
10 Push-ups
5 Handstand hold attempts
5 Ring dips (2 bands)

WOD:
Power snatch practice

then,

Push Jerks
3-3-3-3-3

Loads: 45-65-75-65(2)-45

The last rep of the second set of 65# was incomplete b/c I popped myself in the jaw with the bar. I felt like an idiot, but no permanent damage done except a red & sore chin:).

The snatches felt extremely awkward. I'm going to have to study some videos and try to work it out in pieces b/c it's just not clicking.

Now off to 4th of July festivities (they do fireworks on the 3rd)!

Happy 4th of July!!!

CFJax.com - 7.1.09

Off from work tomorrow because of the holiday! Pretty stoked about that:).

Thrusters are a HUGE goat of mine so I figured I should do them as much as possible.

Oh, and I picked up "Good Calories. Bad Calories" from the library yesterday. So far it's a great read! Lots of science and logic:).

Warm-Up:
5 min. jump rope
10 push-ups
10 ring rows
10 KTC's

CFJax.com WOD (scaled) - 7.1.09:
For time -
9 Thrusters, 45#
60 Jumping pull-ups
15 Thrusters, 45#
15 Jumping pull-ups
15 Ring Rows
21 Thrusters, 45#
15 Ring Rows

Time: 10:01

Didn't eat before this workout since I was able to do it earlier in the day (4PM). Felt good up until about the last 2 reps of the thrusters... phew, tough:).

CFT

Time to test my strength again:). It's heavy CFT day!

Warm-Up:
Burgener warm-up
10 ring rows
20 ball sit-ups
5 ring dips w/2 bands

CrossFit Total:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Loads: 285 (PR by 10#s!)
Back squat: 75F-65-65
Shoulder Press: 75F-65-75F
Deadlift: 125-135-145

Just could NOT get that 75# shoulder press no matter how hard I tried. I could push press it up, but not without any hip action:). Deadlifts felt good. The 145 was pushing it a little, I felt like my eyeballs might pop out:). That's normal, right?

Eva (Puppies)

Feeling really good this morning. Last nights workout really had me pumped. I'm always like that with workouts that bring me to the brink of heaving. Something about a sense of accomplishment, I guess. Or just elation that it's over:).

Warm-Up:
5 min. jump rope
5 min. punching bag
10 Ring Rows
10 HSPU progressions (knees on bench)
10 KTC's Forgot to do these

Eva (Puppies):
Four Three rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps (35#) - subbing 20# DB
20 Ring Rows

Time: 17:25
--Round 1: 5:03 (8mph on treadmill)
--Round 2: 6:19 (7.5mph on treadmill w/ some walking)
--Round 3: 6:03 (7mph on treadmill w/ alot of walking)

Well, I planned to do the puppy scaled version of this, but it turned into buttercup once I started the workout. I just didn't have it today. I felt very pukie after the first run and basically just tried to hold it off throughout the workout. It took me awhile to recover as well. I think I might have eaten too soon before working out?? Who knows.

Heaving lifting tomorrow!! Woo hoo! :)

CFJax.com - 6.29.09

I've decided to give up drinking for awhile and to really focus more on my diet. I've been slacking big time lately. It's like the weekends are a free for all and I go crazy. Then I feel like crap all weekend and Mondays are really tough.

So, my resolution is to eat far fewer cheats (none if I can help it) and to cut way back on my carbs. I did really well, carb-wise, last week (not including the weekend) and I felt and looked better than I have in awhile.

I am also going to stop skipping workouts during the week. The past two weeks have had 3 rest days and while that's fine every once in awhile, I didn't really need them, so it was just my laziness kicking in.

Somewhat related: I have this huge pet peeve at work (one of many). It is centered around me not eating the numerous cakes/cookies/snacks we constantly have at the office. For every person who has a birthday, I have to get them a birthday cake from a local bakery. For about 6 months now, I have opted out of eating any cake or other sweets that are routinely brought in. It is always a point of discussion at every birthday... "why aren't you eating cake" "b/c I'm trying not to eat as much sugar" "oh sugar is good for you" - blah blah blah. It's annoying and after months of this, I'm sick of it. Okay, rant over:).

Warm-Up:
Sprints - 200m all out x 4
10 Ring Rows
20 ball sit-ups
10 HSPU progressions
10, 20# DB Swings

CFJax.com Workout (scaled):
2-4-6-8-10 of:
55# Deadlift
55# Hang Power Clean

Followed immediately by -

10-8-6-4-2 of:
55# Front Squat
55# Push Press

Time: 10:53
1st set - 3:40
2nd set - 7:13

That second set was really hard. I had to put the barbell down between each exercise and through half of the reps (on most). The first set was really fun and went by fast. I should reverse the sets and see how that feels, whether it's just the fact that I'm already tired that makes the second set feel so tough.

The weather today was absolutely beautiful! I wish every day could be like today:).

Thrusters, HPC, & SDHP

Warm-Up:
5 min. punching bag/jump rope
10 ring rows
10 push-ups
5 handstand holds
5, 10 sec. (or max) ring holds

Crossfit.com WOD (scaled to women pack):
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

Rounds: 4 (but stopped at 7:42 on the clock)

I didn't do this on Friday night, so I got up this morning to do it. Working out in the morning just DOESN'T work for me:). Had no umph, so I stopped at 4 rounds. This was tough, though. All that bar time, it was hard to keep from losing the grip with my sweaty hands:).

And... again.

Okay, so I'm going to try this again tonight/this afternoon. Still in a bit of a pissy mood, but it's a stressful time at work... so it's to be expected:).

Also found out my dog MAY have cancer last night. We have to take him back in two weeks to get him checked out again. I really hope it's not. But he's a boxer and he's seven, and unfortunately tumors/cancer are not a rare occurrence with this breed.

Warm-Up:
3 min. jump rope
10 ring rows
20 ball sit-ups

CFHQ WOD - 6.22.09 (scaled to light Pack):
Three rounds for time of:
Run 400m
21 KB Swings (20# DB)
12 HSPU progressions (knees on bench)

Time: 12:09:06
--Round 1: 3:41 @ 7.5mph on treadmill
--Round 2: 4:17 @ 7.5mph on treadmill
--Round 3: 4:11 @ 7mph & then 6.5mph on treadmill

Phew... I was seriously gassed on the runs. I think I need to stop running slowly with Lucy and start doing sprints b/c the jogging is not helping me with these fast runs.

I also tend to get this sharp pain in my neck when I run... even when I'm trying to keep my head/face/shoulders loose. It's such an annoyance and I can't figure out how to keep it from happening.