CrossFit Total - Day 48

Today's WOD is the tester for strength. I'll go back and look what my previous loads were, but I'm not sure that I've tried to max out on this WOD yet. I'm always a little nervous doing this since I don't have a rack to easily lift and drop the weight on the back squat.

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

CFT WOD:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Total: 215
BS Load - 45, played it safe without a rack
SP Load - 65(f), 55
DL Load - 115 (PR!)

HSPU, PU, Lunges - Day 47

Today's WOD has to be scaled almost to where it's not recognizable because I don't have the skills necessary to complete it. It calls for HSPU, L-Pull-ups and lunges. I'll be scaling to the "pupppies" version on BrandX. I have a bit of a stomach-bug, so I'm not sure how much energy I'll have for this.

Warm-Up:
5 min. jog
5 min. jump rope X only 2 minutes... severe nausea (lots of DU's though, some in a row)
10 push-ups
20 ball sit-ups
10 KTE's
10, 15# KB Swings

WOD:
Complete as many rounds as possible in 12 minutes:
3 HSPU progressions (shins on bench)
6 jumping pull-ups
9 steps, walking lunges

Rounds: 7 (pathetic)

*Practice L-sits after completing WOD.

I didn't practice L-sits after the WOD and I definitely didn't give this my all, not even close. I had to keep stopping during both the warm-up and the WOD to curb the nausea. Guess the stomach upset decided to stick around all day. Feel very disappointed with this workout.

On a more positive note, though, on one of the 42 pull-ups in this WOD, I almost got a dead-hang pull-up!!! Pretty excited about that. I definitely feel much stronger with the jumping pull-ups the more I do them.

Rest Day - Day 46

Rest Day... and beautiful weather outside. Doesn't get better than that! :)

5K - Day 45

I'm halfway through my 90 day challenge! Hooray! My body is definitely feeling strained, but nothing outright hurts, so I'm doing really well.

Today's WOD is a 5K... I hate running. The scaling on Brandx says 1-2 miles depending on ability. I'm going to try for the full 3 miles, but we'll see how far I make it.

Warm-Up:
5 min. jump rope
10 push-ups
5 jumping pull-ups
20 ball sit-ups
10 KTE's

WOD:
5K (or 3 miles, or whatever I can do)

Time: 17:30
Distance: ~1.5 miles

Well, this did not go as planned. I think I have a mental block against running. I felt like I was going to puke while running, but then when I stopped, my recovery time was nil. I walked for about 2 minutes total during the 1.5 miles.

On a positive note, I did 3 consecutive double-unders in the warm-up! I'm starting to get the hang of them now! They still aren't pretty, though:). I was a little bummed when Adam was able to do one on his first try. It took me FOREVER to finally get one and he did one his first try. I guess that's the difference between an athletic person (Adam) and a non-athletic person (ME!).

And I washed my FILTHY car today:). It's very shiny now.

"Jackie" - Day 44

Today's WOD is "Jackie"... looks like LOTS of SDHP's. I'm hoping it doesn't take me forever and a day to complete them. I'm scaling to the puppies version off of BrandX.

Warm-Up:
5 min. jog
5 min. jump rope X - was running short on time, so cut this out
10 push-ups
20 ball sit-ups
10 KTE's X only did 5 KTE's
5, 10# SDHP practice
5, 10# thruster practice

"Jackie" - puppies:
Run 1000m (or 100 SDHP!!)
10# thrusters, 20 reps
20 pull-ups (jumping)

Time: 10:08

Did the SDHP's in 5:05, then about 2 minutes for the thrusters. Pull-ups were tough after all that. :)

Clean & Jerk - Day 43

Today's WOD is Clean & Jerk. Looking forward to more lifting!

Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
5 pull-ups (jumping)
20 ball sit-ups
10 KTE's
5, 10 sec. ring stabilization
10, 10# C&J practice

WOD:
Clean & Jerk
1-1-1-1-1-1-1

Load: 45-55-65(ugly!)-45-45-45-45

The 65#'er was really ugly... so I went back to 45lbs. to practice my form. Felt good through the run which is a change b/c lately my cardio warm-up has been the hardest thing for me. I finally did another double-under! I got 4 again this time, not in a row, of course.

Rest Day - Day 42

Rest day... as RX'd.

"Barbie" - Day 41

Today's WOD is "Barbara". I'm scaling this again per the BrandX site to "Barbie". I'm hoping these pull-ups don't re-aggravate my elbow. I'm going to give it all I've got regardless. My previous time on this was approx. 10:35 or sub-2:00 per round. I hope I can beat that this time.

Warm-Up:
5 min. jump rope (work on double unders... haven't had success here since Day 30)
10 KTE's
10, 15# KB swings
10 bench dips
10 box jumps (subbing 2/3 stairs) X didn't do these, no energy

“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.

Time: 9:73:02
--Round 1: 2:07:62
--Round 2: 1:58:23
--Round 3: 1:53:45
--Round 4: 1:48:73
--Round 5: 1:55:99

Push-ups were tough, but I didn't go to knee push-ups. The regular push-ups just got pretty ugly by the end. Elbow is throbbing, so I'm going to ice it up tonight. Rest day tomorrow is a good thing.

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.

"Helen" - Day 39

Today's WOD is "Helen". I really love this workout, but never while I'm doing it:).

Warm-up:
5 min. jump rope
7 push-ups
20 ball sit-ups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization

"Helen" (scaled to puppies):
Three rounds for time of:
Run 400m (about 0.25mile)
15 KB swings, 15#
9 pull-ups (jumping/reverse)

Time: 14:34:29

--Round 1: 4:23 @ 6.5mph on treadmill
--Round 2: 4:54 @ 7mph
--Round 3: 5:17 @ 6.5mph

This WOD was EXHAUSTING for me, specifically the running. And I had pretty bad elbow pain during the pull-ups. I iced it after I finished. I'm hoping if I take it easy on the next few WODs when it comes to pull-ups, it will go away. I can't afford to take time off now... when I'm almost half-way through my 90 day challenge.