Inverted Burpees - Day 87

What?! Seriously, this should be interesting to attempt. I hope I don't dislodge something. Feeling really crappy today, sore throat, no sleep the past two nights. BUT I did get my 17 burpees in yesterday, whoopee! :) And my diligence is repaid by having a WOD with burpees (inverted, though) today. Oh well:).

Knee is still achy, might need to ice it after hiking and this WOD.






Warm-Up:
5 min. jump rope
5 min. punching bag
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
18 Burpees

WOD (puppies):
For time -
25 inverted burpees

Time: 6:40


Handstands were atrocious... just couldn't keep vertical at all.

Hike was a total mess, we got lost and missed the turn and ended up not getting to the top because we were exhausted by the time we found our way back to the main road... total hike of 8 miles. I felt REALLY out of shape on the way back down... it could have been my sense of failure at not reaching the top, though. Absolutely beautiful day! Pictures to follow sometime soon (hopefully tonight).













Icing the knee now:).

Rest Day - Day 86

Rest day...

+ 17 burpees

(Going to actually try to DO them on a rest day finally - doubling up tomorrow will suck.)

"Take rest; a field that has rested gives a bountiful crop." -Ovid

"Danny" - Day 85

Sadly, it's another Hero WOD today. Two new ones in one week is just plain sad:(. And it looks like a killer!

Warm-Up:
5 min. jog (slow)
5 min. punching bag
10 push-ups
20 ball sit-ups
10 KTCs
10 HSPU progressions (shins on bench)
16 Burpees



Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
Image taken from Crossfit.com


"Danny" (puppies):
Complete AMRAP in 12 minutes of:
15-20" box jumps, 20 reps (gotta measure to see what my stairs are -- 16")
45# push press, 15 reps
20 pull-ups (jumping - even though it's not exactly recommended)



Total Rounds: 2 + ~20 box jumps (timer showed 12:20 when I finished the 20 bj's)

1st round of pull-ups were jumping, second round were band-assisted. The pull-ups are what REALLY slowed me down, just didn't have the strength today.

Pain in my left knee all day today... must have pounded too hard on it with Helen. Glad it's a rest day tomorrow! :)

Can't wait...

I'm one of those people who sits up at night clicking "refresh" on the Crossfit.com site because I just can't WAIT to see what kind of torture awaits me tomorrow. Not really torture... more like SWEATY FUN! :)

I honestly don't know if I'll be this obsessed once the 90 day challenge is over. I mean, I do need to have some balance in my life, but the gains I've made these past few months and the way I feel (other than soreness/tiredness) has definitely kept me motivated the whole way through.

I would really like to see what kind of gains I could make in 6 months or a year. I probably won't be able to sustain this level during football season (college) with all the eating/drinking/tailgating, but that is still months away and gives me plenty of time to push it hard.

I've been thinking about changing the 3 on, 1 off schedule to 5 on, 2 off (to allow for more stuff on the weekends). The weekends are usually when I find my motivation the weakest and also when I usually end up working out late (which I'd like to avoid). I'm not sure if my body could take 5 full out days, though. It would also mean experimenting with my own programming, which I don't really feel comfortable with yet. I guess I need to give this some more thought.

Anyways, with the 90 day challenge almost over (YES!), I'm gathering a list of other goals I want to meet.

Goals after 90 day challenge:
100 Day Burpee Challenge with CrossFitNRV (continue & complete)
VISIT CrossFit NRV - I'm nervous about this (always have had serious hang-ups about working out around other people... it makes me self-conscious)
Get a damn dead hang pull-up!!
Basics - work on things like squats & oly lifts

"Helen" - Day 84

Compare to Day 39 (3.1.09).

Warm-Up:
5 min. jump rope
10 push-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
15 Burpees

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

Time: 11:10:77
--Round 1: 3:41 (@ 7.5mph on treadmill)
--Round 2: 3:46 (@ 7.5mph)
--Round 3: 3:43 (@ 7.5mph)

3.5 minute PR!! Woo WOO! :) Still feeling the effects of this bad girl a half an hour later. I had the whole "heart beat pumping in my face" feeling after collapsing.

"D.T." - Day 83

Yesterday was tough for me, still had soreness from the past two WODs and was just feeling blah overall. Weather was yucky, allergies were bad and I had an earache. I napped for about 3 hours yesterday afternoon, and I usually don't nap. I'm glad to get back to the WODs, though. Hope I feel the same this afternoon when it's time to do it!:) It being a hero WOD should help.

Warm-Up:
13 burpees (from yesterday!)
5 min. jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
14 burpees


In honor of USAF SSgt
Timothy P. Davis, 28,
who was killed on
Feburary, 20 2009
supporting operations
in OEF when his vehicle
was struck by an IED.
Timothy is survived by his
wife Megan and one-year old son T.J.
(Picture taken from Crossfit.com)









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

Time:7:12:46
--Round 1: 2:13
--Round 2: 2:29
--Round 3: 2:30

I feel GREAT after this workout! It's nice to not be so sore I can barely lift my arms. The day after a rest day is always my best showing:). Maybe I'll just take a rest day after every workout (just kidding!). Power cleans feel awkward, so my form is probably way off. I need to do some studying & practice on this. Deadlifts felt really strong since it was only 45#s and the push jerks were tough, but solid.

Aside: Burpees are getting easier! I might not be saying this in a few weeks when I'm in the 50's, though...

"Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress." -Alfred A. Montapert

Rest Day - Day 82

Rest day...

and 13 burpees.

"One ceases to recognize the significance of mountain peaks if
they are not viewed occasionally from the deepest valleys." -Dr. Al Lorin

Muscle-Ups - Day 81

Here's an awesome video I stole from the CrossFit Northern Kentucky site:


What is CrossFit? from Jennie Forman on Vimeo.

Today's WOD is Muscle-Ups... muscle-ups on Easter, gotta love it:). Since I cannot do a muscle-up yet, I'm either going to try to work on muscle-up progressions (ie. do the dips & pulls with the rings) or just do the standard sub of pull-ups and bench dips that I typically do.

Either way, I'm scaling this to "Pack" level.

Warm-Up:
5 min. jog
5 min. punching bag XX nixed this since it was so late
10 push-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
10, 15# KB swings
12 burpees

WOD (Pack):
For time -
60 pull-ups (jumping/band-assisted)
60 dips

Time: 12:36

I ended up doing this at 9PM tonight... ugh, too late to workout for me, especially on a full stomach. I did 6 sets of 10 and did just the basic jumping/band-assisted pull-ups and bench dips. Didn't feel like watching videos on the muscle-up progressions before getting to this. Really lost my steam after the second set of 10 (switched to band-assisted pull-ups after this).

Row, Burpees, Run - Day 80

I'll be doing a combo scaling today (somewhere between RX'd & Puppies). Don't have a rower, so I'll be subbing sumo-deadlift high pulls for that. Weight should be 30# for females, but I don't have anything comparable to that, so it'll be 45# instead.
Compare to 2.15.09 (Day 25).

Warm-Up:
5 min. jump rope
5 min. punching bag XX short on time, so skipped this
10 push-ups
10 jumping pull-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
11 burpees

WOD (RX'd/Puppies):
Three rounds for time of -
Row 500 meters/SUB - 25 SDHP, 45#
21 Burpees
Run 400 meters (~0.25 mile)

Time: 24:27
--Round 1: 7:48
--Round 2: 3:40 (25 SDHP + 10 Burpees before interrupted)
---about 30 minutes in between 1/2 of round 2 and the remaining round 2 & round 3---
--Round 3: 12:59 (11 burpees + 400m from round 2 + round 3)

Phew, that's alot of burpees! :) Got interrupted with a pleasant visit from my parents halfway through my second round, so I took about a 30 minute break. I was SERIOUSLY gassed on this one. SDHP paired with burpees and running... it's like my nemesis workout. It was awesome!

My parents brought donuts from Dunkin' Donuts with them... it is going to be VERY hard to not gorge myself on them tonight:)!

CFT - Day 79

Today is another lifting day. CrossFit Total day to be exact. This WOD is a great way to measure improvement/progress. Here is my last time doing it.

Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
10 jumping pull-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
10 Burpees
+ 9 Burpees from yesterday (forgot to do them!)

CFT:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Total: 275
BS - 75
SP - 65
DL - 135 (PR!)

I'm super pumped after doing this. I had a 60# improvement over the last time I did the CFT. And to top it all off, I am SOOOO close to a dead-hang pull-up. I used a little momentum by popping up on my heels, but other than that, the pull-up was ALL me!!! :) I was even able to do it a few more times to show Adam.

Adam decided to throw some weight around and do deadlifts when he got home. He threw 265# on the bar and pulled it no problem. His form was not the best, but he could lift it relatively easy. I have to repeat to myself that I can only compete with myself...and I didn't let this dampen my sense of accomplishment. :)

Side note: I could not figure out the total weight on the bar tonight for some reason. The ability to add the numbers was beyond me... maybe I didn't eat enough protein today??

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people.” -Nido Qubein