SealFit 10.9.09

"If things seem really under control, you're not going fast enough." - Mario Andretti

SealFit.com 10.9.09 (scaled): Ugh Squat Cleans Again!

Warm Up: Sand Bag Drills (get ups, cleans, lunges, presses w/ 70-90# bag)
(*Scaling to 15# TGUs, maybe some handstand practice, pull-up attempts, ring dips)

10 TGU's (5 on each side), 3 almost deadhang pull-ups, 3 pathetic ROM dips w/1 band, few handstand attempts, but had elbow pain, so the push-up part of it didn't happen.

Strength: 3RM Squat Clean & Push Jerk

Load: 45# only and I did hang power clean & jerks instead

Stamina: 5 rounds: 2 x SC&J @ 3RM, 20 KB Swings (55#), Hip Mobility Drill
(*Scaling to 3 rounds, SC&J @ 45#, KB's @ 20#)

Time: 5:12
*Did hang power clean & jerks instead. DB swings were the toughest on this one. The final 20 were difficult.

Work Capacity:
AMRAP 30:
- 3 muscle ups (sub 3 rope ascents or 9 pullups)
- 20 SDHP (55 - 70# KB)
- 10 1-Arm DB snatch (35#, ea side)
(*Scaling to 3 rounds of 3 (1-band) pull-ups, 3 (1-band) ring dips, 20 45# SDHP, 10 15# snatch (1-arm at a time))

Time: 6:57
*Scaled back even further to 10 SDHP's. Really disappointed with my ring dips

After this... maybe some tire flips for fun.

Two dog walks instead (it was getting dark and I wanted to make sure to get these in.

SealFit 10.6.09

"You can overcome anything if you don't bellyache." - Bernard M. Baruch

SealFit.com 10.6.09 (scaled): Get Some

Warm Up: Row 2,000M
(**Subbing 30 SDHP (45#))

Done (20/10)
+ 2 almost deadhang pull-ups

Work Capacity: 5 rounds: 1 min max effort, followed by 30 sec rest of:
KB Swing 55# (**20# DB)
Sit-up
Burpee
Push Press (65#) (**45#)
Mountain Climber

Changed this around a bit and did:
50, 20# DB swings
100, anchored sit-ups
25, 45# Push Press
50, Mountain climbers
Time: 8:41

Durability/Endurance: Either rest 10 minutes, or do this later in day:
Run 4 miles w/ 25# Ruck/Backpack. Hydrate and Refuel prior to and after run. 10 minutes Active Stretch
(**Subbing 1 mile run/walk)

Did not attempt

Really did not feel like working out tonight. I don't know what it is about fall/winter, but I do not feel like working out. Just feel like hibernating:).

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.

Thrusters, HPC, & SDHP

Seriously TIRED and sore today. My hips are super tight. I was a dope yesterday and didn't stretch after working out.

Warm-Up:
250 Single-unders
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
10, HSPU progressions (toes on bench)

WOD (Puppies/Buttercup combo):
Complete as many rounds as possible 15 minutes of:
45# Thruster, 5 reps
45# Hang Powercleans, 7 reps
45# Sumo Deadlift High-pull, 10 reps

Rounds: 4 rounds @ 7:25

Just didn't have it today. Stressed out from work and just in a shit rotten mood:).

Thrusters, HPC, & SDHP

Warm-Up:
5 min. punching bag/jump rope
10 ring rows
10 push-ups
5 handstand holds
5, 10 sec. (or max) ring holds

Crossfit.com WOD (scaled to women pack):
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

Rounds: 4 (but stopped at 7:42 on the clock)

I didn't do this on Friday night, so I got up this morning to do it. Working out in the morning just DOESN'T work for me:). Had no umph, so I stopped at 4 rounds. This was tough, though. All that bar time, it was hard to keep from losing the grip with my sweaty hands:).

CFJax.com - 6.19.09

I'm pretty behind on the CFHQ wods, but I saw this workout when it was posted a few days ago on the CF Jacksonville site and really wanted to try it. SDHP's always make me want to cry the next day, so it should be fun! ;)

AM - 30 min. jog with Lucy, 15 min. walk with Oscar.

Warm-Up:
4 min. jump rope
10 ring rows
4 min. punching bag
20 ball sit-ups
10 push-ups
10 TGU, 15#KB

CFJax.com WOD (6.19.09):
7 rounds for time of:
SDHP, 10 reps (30# DB)
Knees to Elbows, 10 reps (I'll be subbing knees to chest or as high as I can go)

Time: 8:56:65

Grip was the killer on this one. I gripped the grooved ends of the dumbbell (since I don't have a heavy KB and the 45# barbell was too heavy for me), and then trying to grip the bar for the KTC's after that was a challenge. This one was quick and dirty:).

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:).

SDHP & Dips

Might do this workout today. I haven't quite decided whether I should take a week off and just rest, then come back and hit everything hard again or whether I should just keep going with the WOD's. I feel alright except for limited flexibility & tightness in my knee. I need to look up some stretching for this, I guess.

Basically, I'm just afraid that if I take a week off, I'll slack off completely and stop working out regularly.

Warm-up:
5 min. jog
5 min. punching bag
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
10, 20# KB/DB Swings
27 burpees


WOD (Pack):
Five rounds for time of:
45# Sumo-deadlift high-pull, 21 reps
21 Dips (bench dips)

Time: 14:46:48
--Round 1: 2:21 (SDHP - 14/7)
--Round 2: 2:51 (SDHP - 7/8/6)
--Round 3: 3:08 (SDHP - 7/7/7)
--Round 4: 3:07 (SDHP - 7/7/7)
--Round 5: 3:19 (SDHP - 7/7/7)

Really tired on this one. Some of my SDHP's were gross, and I'll probably be feeling it in my back tonight/tomorrow. I guess I'm still feeling the effects of my horrible eating/drinking weekend. Plus, the unusually hot weather is probably taking a bit of a toll. No spring this year, I guess:). Let's see... what other excuses could I possibly come up with? :)

I've been trying to make a plan for when I'll visit my local affiliate (CrossFit NRV). The problem is that I want to make sure I get a full month's worth there to really test how it affects my performance, but I'll be out over a week in May and don't want to waste that time (& money). So, I've decided to continue to work out at home until May 20th or so (when I'll be back from vacation & my yearly conference for work will be complete). So I have less than 30 days to work up my nerve:).

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:)!

SDHP & Push Press - Day 33

Today's WOD is rowing, but since I don't have access to a rower, I'll be subbing Sumo-deadlift High Pulls.

Warm-up:
10 min. jog
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10lb. bar practice of push presses

WOD (scaled to Puppies):
For time-
Row 500 meters - (subbing 25, 15lb SDHP's, using KB)
45# Push press, 18 reps
Row 500 meters
45# Push press, 15 reps
Row 500 meters
45# Push press, 12 reps

Time: 10:25

Phew, push presses are so hard for me. Must be my lack of upper body strength:). I had to break them up: first set was 9/5/4, second set was 8/7, third set was 6/6. The SDHP kept me winded. I decided not to do KTE's or ring stabilization in my warm-up to give my hands a bit of a rest.

Row, Burpees, Run - Day 25

Yesterday was Valentine's Day... it was so great and Adam made an awesome dinner. I looked up today's WOD last night and was really bummed to see BURPEES for today. God, I hate burpees. But I will do them and I will eventually grow to tolerate them:)... hopefully.

I had alot of trouble sleeping last night... wasn't sure if it was from the wine, being sore from the SDHP (wrists especially), or possibly just the fear of the burpees. Anyways, it sucked.

Warm-up:
5 min. jump rope (work on double-unders)
5 pushups
5 jumping/negative pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
5, 5 second stabilization on rings

WOD (scaled to puppies):
Three rounds for time of:
25 SDHP, 15# (sub for 250m rowing - no row machine)
10 burpees
Run 200 meters (approx. 0.12 miles)

Time: 12:43:77
--Round 1: 3:48 (@ 5.0 mph on treadmill)
--Round 2: 4:19 (@ 5.5)
--Round 3: 4:36 (@ 6.0)

SDHP & Dips - Day 24

Today's WOD is sumo-deadlift high pulls with rings dips. I'll be scaling it to a combination of the puppies & pack workout on Brandx. I really wish I could do the ring dips, but I still need work on just stabilization first.

Warm-up:
5 min. jump rope (work on double unders)
5 pushups
5 jumping/negative pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15# KB swings
10, 10# SDHP practice

WOD:
Seven rounds for time of:
45lb. Sumo-deadlift high pulls, 10 reps
10 bench dips

Time: 9:54:36

--Round 1: 0:53 (SDHP unbroken)
--Round 2: 1:22 (5/5)
--Round 3: 1:27 (6/4)
--Round 4: 1:30 (7/3)
--Round 5: 1:36 (6/4)
--Round 6: 1:38 (6/4)
--Round 7: 1:28 (7/3)

The double-under practice did not go well. I don't know what my problem is, but whenever I try for the second turn of the rope, it always hits right as my feet hit the ground. I think I'm not swinging the rope fast enough, but I'm not sure what to do to work on this. I guess just keep trying.

All dips were unbroken. Halfway through I had to start resting between the rounds. Those SDHP were tough :) and my wrists kept making popping noises when I pulled the bar up to my shoulders. When I started tightening up my core and used more of my body to get the bar up, this relieved some (not sure if that was the correct way to do them, though).

Burpees, SDHP & PU - Day 17

This WOD actually calls for a 250m row as the first activity, but since I lack a rowing machine, I am substituting burpees (a major suck for me).

Warm-up:
5 min. jog
15 girl pushups
5 jumping/reverse pullups
20 ball situps
10 hspu progressions on exercise ball
10 KTE's (actually only to chest level though)
10, 10lb bar sumo deadlift high pulls practice

WOD:
Complete as many rounds as possible in 10 minutes of:
10 burpees
15, Sumo-deadlift high pulls - 15lbs.
10 pull-ups (jumping/reverse)

Total Rounds: 3 minus 5 jumping pull-ups on the third round.

I was DEAD after this WOD. I hate burpees... they tire me out so quickly. Definitely felt the SDHP the next day.