Three WOD's

Over the past week or so, I've slowly started getting back into Crossfit.  The hubs has done it with me, which is awesome.  I didn't time the first two, just did them to completion (scaled).

Warm-ups were just very basic, sprints/runs, a few jump ropes.

First WOD:
12-9-6
Deadlift, 45#
Push-ups

Second WOD:
15-12-9
Front squat, 45#
KB swing, 10#

Today:
Row 1000M
Time: 6:30

9.19.10 - DL's & Push-Ups

Warm-Up:
5 min. walk
5 min. jog
10 air squats


WOD 9.19.10 (scaled):
Complete five rounds of:
Deadlift, 3 reps (@ 45lbs.)
Push-ups, 10 reps (against the wall if regulars are too much strain on the abs)


Time: 3:03 (all push-ups done against the wall)

Disappointed in the push-ups and the warm-up.  I wanted to get some push presses or jerks in, but my wrist is still acting up from holding the little one all the time with one hand.  I'm hoping it will heal soon b/c there are too many things in crossfit that require the use of both wrists! :)

On an exciting note, the hubs worked out with me tonight.  Well, we planned to do it together, but baby girl decided it was time to eat right as we were getting started so he did his workout while I watched and then I did mine.  It was still really fun, though, and I can't wait until we can actually do a workout together!

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.

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:).

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!! :(

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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.

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.

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. :)

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! :)

"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 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...

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?

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:).

CFJax.com Workout, 4/27/09

As stated yesterday, I'll be doing the CFJAX.com workout from 4/27/09 today. My arms and legs are SUPER sore today from Fran yesterday (and probably the CFJax workout from Thursday). Feeling tired, but I'm going to hit this hard. I'm not sure if I'll take a rest day tomorrow or keep with my plan of no rest days until Thursday when we leave for the beach.

I guess it just depends on if I can move tomorrow:).

Warm-Up:
10 push-ups (practice keeping my ass in the air more)
20 ball sit-ups
10 KTC's
39 Burpees

CFJAX.COM 4/27/09
For time:
800m run (~0.5mile)
20# DB Swings x 35
500m row/sub 50 SDHP @ 15#
5 min rest

AMRAP in 6 mins:
Burpees x 8
75# deadlift x 10
3 min rest

For lowest rep interval:
bottom-to-bottom tabata squats

Time (1st): 9:34:23 (6.5mph on treadmill)
Rounds (2nd): 3 rounds @ 6:10 (so actually 2 rounds & 8 deadlifts)
Reps (3rd): 13 (x 8 rounds)

My legs are like jelly. Really tough workout, but the rests were nice:).

Deadlifts

Today's WOD is deadlifts, so I'm gonna go at this one despite my claim for a couple of rest days. I'll do rest days this weekend, I think. We'll see.

Going to try to beat my previous PR of 135.

Warm-Up:
5 min. jog
5 min. punching bag
10 pull-ups (jumping)
10 push-ups
20 ball sit-ups
10 KTC's
22 burpees

WOD:
Deadlifts
1-1-1-1-1-1-1 reps


Loads: 95-115-135-145(PR!)-145-115-95

GREAT article on Cortisol/rest/recovery/overall good advice from Daniel (& Rebecca). It's so hard to not feel like you always need to do more & eat less, but that is more than likely counter-productive to your goals. Great read!

Pics of this workout:

Deadlifts & 400s - Day 59

Almost 2/3 of the way done with my 90 day challenge! Plan to concentrate on my form with these... don't want to sacrifice form because of the pressure of the ticking clock:).

Warm-Up:
5 min. jump rope
10 band-assisted pull-ups
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTE's
10 HSPU progressions (shins on bench)
10 burpees

WOD (scaled to puppies/women):
For time -
55# deadlifts, 15 reps
Run 400m (~0.25 mile)
55# deadlifts, 12 reps
Run 400m
55# deadlifts, 9 reps
Run 400m

Time: 10:26

First 400 was at 7mph on a treadmill, second was at 6.5mph and the final 400 was at 7mph. Probably could have pushed it harder on the runs... but I have an aversion to running:). That and my back was quite sore. I kept my core very tight throughout the lifts and the running, so that helped. I can't see if I'm rounding my back at all on the lifts. I wish there was someone who could watch me do them and critique me. Guess I just need to suck it up and get some help somewhere... possibly at an affiliate. There are 2 near me, but I just can't justify the expense when I have all (well... almost all) of the necessary workout equipment in my house.

Deadlifts - Day 40

Today is deadlifts! :) Last time I PR'd with 95lbs., so hopefully I can get more than that this time. I'm not going to push it, though, b/c I don't want to injure my elbow any further. I'm not sure how it will feel, but I'm going to take it easy in the warm-up and eliminate the pull-ups and ring stabilizations for now.

Warm-up:
10 min. jog
7 pushups
20 ball situps
10 KTE's
10 air squats

WOD:
Deadlifts
1-1-1-1-1-1-1, reps

Load: 45-65-75-95-105(NEW PR!)-95-75

Felt really lethargic and light-headed during this work-out. Especially on the run. I might need to up the blocks or fat in my diet. I'm going to keep going with the 11 blocks for a little while longer and see if my body doesn't adjust. If not, I'll rethink this.

Deadlifts - Day 20

Today's WOD is deadlifts. I'm going to try to push myself a little with these b/c I know I can do heavier than I have in the past (i.e. more than the 45lb. bar). I wish I had mats where I could dump the weight, but hopefully that will come soon.

This morning, I started the day with a 20 minute jog.

Warm-up:
5 min. jump rope
5 jumping/reverse pull-ups
5 pushups (these were HARD... I felt very weak)
20 ball situps
10 hspu progressions
10 KTE's (to chest level)
10, 15lb. KB swings
10, 10lb. bar deadlift practice

WOD:
Deadlift 1-1-1-1-1-1-1 reps

Weight: 45-55-75-75-95-95-75

At it again...

It has been a long hiatus from Crossfit for me and after doing a workout last night, I have definitely missed almost puking ever day:)haha.

Today's WOD is Split Jerks 1-1-1-1-1-1-1

Yesterday I did a modified (buttercup) workout. Instead of the RX'd below:

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

I did:

Three rounds for time of:
45 lb. deadlifts, 5 reps
10 Burpees

Time = 5:51.

Death to burpees:)!

Last workout, 12/9 - Annie
20-15-10
Single Unders
Situps

I didn't time it since it was my first day back in over a month, but what with moving the dogs out of the way and taking it slow, it was around 10-15 minutes.

Did basic warm-up of jogging on the treadmill for a few minutes, pushups, jumping pullups.

Whacked

I completed yesterday's and Wednesday's WOD as rx'd. Below are details:

Deadlift 3-3-3-3-3 -- 45 lb. bar
Back Squat 3-3-3-3-3 -- 45 lb. bar

For warm up, I did 6 band assisted pull-ups and worked on jump rope skills. I'm trying to learn double-unders, and I succeeded... at whacking myself in the back of the head, multiple times, with the jump rope. Guess I need to keep working.

Here's a video on how to work on progression of this skill (they make it look so easy!) : (okay.. I can't figure out how to get the video up here, but I'm working on it)


And today is a rest day!!