9.21.10 - "Michael"

My thighs/quads are burning today and it feels good:)haha.

Warm-Up:
5 min. walk
2 min. row
10 air squats
100 single unders


WOD - "Michael" (Buttercup scaling)
Three rounds for time of:
Run 400 meters (0.25 mile)
10 Back Extensions (subbed supermans)
20 Sit-ups (subbed one leg lifts, not cleared to do ab work until 8 weeks)

Time: 12:09
Round 1 - 4:11
Round 2 - 4:00
Round 3 - 3:58

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 9.25.09

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.

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! :)

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:).

Sit-ups & BE's

We got back from the beach yesterday afternoon and I'm beat. Why is it that vacations are so tiring? I guess it was all the drinking and being out in the sun. It was a blast, but I'm feeling a tad bit guilty since I did NO activity whatsoever for 5 days. No burpees, no running, drinking lots of alcohol and eating lots of bad food. I can definitely feel a difference when I'm not eating zone. I just felt lethargic all weekend & I was craving meat something fierce (which was probably due to my low protein intake).

Glad to be back at it... even though I might be dragging my ass this afternoon when I work out.

I figured I'd take it somewhat easy since I've got lots of burpees to make up, so I'm doing a scaled version of the CrossFit.com WOD from 5/14.

Warm-Up:
5 min. jog
44 Burpees
10 band-assisted pull-ups (1 band)
45 Burpees
10 KB swings, 20#s
46 Burpees

GHD's & BE's (scaled to Pack & no GHD):
Four rounds for time of:
20 ball sit-ups
15 Back extensions SUPERMANS instead

Time: 4:26:33

Didn't have it in me to do all of these burpees today. I did reverse order, so I started with 46, then did the pull-ups, then did 45. I'll do 44 tomorrow, and 47. Hopefully this will get me caught up by the end of the week.

I had some pain in my upper back after the burpees & DB swings; I think b/c I was compensating for tired legs:). So, I decided to sub supermans for the back extensions just to be careful.

Might work on front squats tomorrow... haven't done anything heavy in what feels like forever.

Sit-ups & BE's - Day 69

I'm scaling this to the "Pack" level per the Brandx site. Thank God there is some relief on the legs with this one:). Here's the last time I did this WOD (different scaling, though).

Warm-Up:
5 min. slow jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
10 KTC's
5 headstand practices (HORRIBLE at this!)
10 burpees

SU's & BE's (pack):
Four rounds for time of:
20 sit-ups
15 back extensions

Time: 6:19
--Round 1: 1:27
--Round 2: 1:37
--Round 3: 1:39
--Round 4: 1:36

Serious burn on this one, but it was over fast! I love WOD's like this ;).

Run/Supermans - Day 37

"It is quite possible to work without results, but never will there be results without work." - Anonymous

Today's WOD is similar to yesterday's it seems. Maybe it's the opposite, though. I haven't decided whether I'll try good mornings for this. I've never done them before. I'll do a few practices and feel comfortable with them. I'll do them without any weight.

Warm-Up:
10 min. jump rope (work on DU's)
7 pushups
10 jumping pullups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization practice

WOD (scaled to Puppies):
15 supermans/good mornings x did back extensions on weight bench
Run 200 meters (0.12 mile @ 6.5mph on treadmill)
12 supermans/good mornings
Run 200 meters (@ 7mph)
9 supermans/good mornings
Run 200 meters (@ 7mph)
6 supermans/good mornings
Run 200 meters (@ 7mph)
3 supermans/good mornings
Run 200 meters (@ 7mph)

Time: 9:08

Well, I planned to do either supermans or good mornings, but got to thinking about it and figured I could do much closer to an actual back extension by using the leg portion of the weight bench. It was a little uncomfortable against my pelvis, but nothing unbearable.

KB's, GHD's, BE's, & KTE's - Day 15

I'm pretty excited about this workout tonight! Yesterday was a great rest day, ate bad, but it was the hub's bday so that was bound to happen. I feel psyched to get back on track today.

I'll be doing lots of scaling on this one (using the "puppies" version from Brandx mostly).

Warm-Up:
5 min. jog
15 girl push-ups
5 jumping/reverse pull-ups
10 hspu progressions on exercise ball

WOD:
Three rounds for time of
15# kettlebell swings, 15 reps
15 ball-situps (subbed for GHD situps)
15 supermans (subbed for back extensions)
15 knees to elbows (this will probably be more like knees to hips, but I'll give it my best)

Time: 8:21
--Round 1: 2:37
--Round 2: 2:51
--Round 3: 2:53

I need to get a heavier kettlebell. Kettlebell swings might be my most favorite CrossFit activity. I think I'll start adding this to my warm-ups. This workout was really, really fun! I only got to hip level on the KTEs, but I'll work on this. It was tough keeping my grip on the bar for the full 15 reps, though, b/c the bar was FREEZING cold. I can't wait for Spring to get here:).

"Michael" Times

This WOD actually felt good, even though I'm really tired after completing it. I was so tight from "The Chief" that the running loosened me up some. However, I'm quickly realizing that I'm an incredibly SLOW runner. Gotta work on that. Below are times:

"Michael"
Three rounds for time of (pack scale):
Run 800 meters (approx. 0.5 mile)
35 back extensions (subbed supermans)
35 situps

Round 1 - 8:46
Round 2 - 8:16
Round 3 - 7:59

Total time - 25:01 (if my addition is correct - I hate adding time, it always throws me).