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

Trying to get into a routine...

I hate that I've been MIA from the work-out scene for this long.  Baby girl is at a stage now where she's content to play by herself, somewhat, so I'm trying to get into a routine to work out at least three times/week.  This is my first week, so I'm going at it slowly.  I can't afford to miss sleep due to soreness (on top of missing sleep b/c of baby duty:)haha).  It's also QUITE depressing to see how much strength I've lost since becoming pregnant.  I feel like I worked so hard before to get close to doing a DH pull-up and now it's back to square one.  Oh well, no use crying over it now!

My plan is to work out on my lunch break while DH watches the baby for me.  This requires having lunch ready and baby settled (fed/changed) BEFORE he gets home.  It's quite a balancing act, and I'm sure I'll slip up, but hopefully I don't just GIVE up when I slip up.

So for this week, I've done:


Monday, 3.7.11 -
2 min. walk, 3 min. run (@5mph), 10 push presses (10#), 20 KB swings (15#), 10 push-ups (no knees!)


Tuesday, 3.8.11 - 
5 min. row, 10 push presses (10#), 10 push-ups, 10 KB swings (15#)
6 rounds of 100m sprints (5mph, 5.5, 6, 6.5, 7, 7.5mph).  Times ranged from 29 sec. to 49 sec.


Thursday, 3.10.11 - 
5 min. on treadmill (2 min. walk, 3 min. run at 5mph), 10 push-ups, 20 sit-ups (full ROM), 10 push jerks (10#)
Death by pull-up for me equated to 10 ring rows:).  That's it.  See-ya upper body strength! ;)

It's supposed to be a pretty weekend, so we plan to go to a St. Patty's Day parade downtown.  Lots of walking with baby in the ergo carrier (I hope!).

I'm also trying to get back into paleo.  It seems like as soon as I have a stressful day at work, or the baby doesn't nap ALL DAY LONG, I revert back to my early postpartum days of junk food eating.  I'm trying to curb this, and DH is helping. :)  It also seems to go hand in hand with exercising.  If I'm more active, I have a greater desire/motivation to eat healthy.  I'm not trying for 100% paleo yet (still eating steel cut oatmeal for BF reasons and other grains on occasion), but working towards healthy, somewhat paleo eating.

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!

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:).

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.

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.

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

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 9.29.09

"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 9.22.09

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 9.19.09

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.

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

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