Sit-ups & BE's

Warm-Up:
2 x 400m sprints (1@ 8mph, 1@ 9mph on treadmill)
20 Ring Rows
10 Push-ups Chest too sore from "Nate"
5 Ring dips (limited ROM w/ 2 bands)
10 HSPU progressions (toes on bench)

Five rounds for time of:
30 sit-ups
25 Back extensions

Time: 7:36
--Round 1: 1:20
--Round 2: 1:26
--Round 3: 1:38
--Round 4: 1:32
--Round 5: 1:40

WORKOUT #3 FROM THE ROCKY MOUNTAIN REGIONAL QUALIFIERS
For time:
From the ground to overhead anyhow.
3000lbs (I'll do 55#s for 55 reps, Clean & Jerk)

Time: 13:27

My back & stomach were BURNING around the fourth set. I love this workout, though. Simple and brutal.

The overhead lifting was considerably harder. I started out with a goal of 5 sets of 10, then 1 set of 5. HA! Not even close. I got the first set of 10, after that, it was sets of 4 or 5.

I got interrupted by the hubs at rep #37 b/c it was of immediate urgency that he ask me whether he could spray weed killer. I had to stop the clock and discuss this extremely important issue with him and then get fussed at about my attitude on being interrupted! UGH! He thinks it's stupid that I care about what time I get.... okay, rant over:).

"Nate"

Well, I guess I needed more time off than just one day... so I took FOUR days. I know... and it has been lazy central around here, except I did get alot of cleaning done and two cars washed, so it wasn't a total waste:).

I'm really happy to get back at it today. I always feel like my day is completely worthless if I don't work out.

Warm-Up:
2.5 min. jump rope (300 single unders)
20 Ring Rows
10 HSPU progressions (toes on bench)

"Nate" (Puppies):
Complete AMRAP in 12 min. of:
2 squat muscle-ups (tutorial here)
4 push-ups
8, 15# KB swings

Total Rounds: 14

Thrusters
1-1-1-1-1-1-1

Loads: 45-55-65-75-65-65-65

My goal going into "Nate" was 9 rounds, so I'm thrilled with the 14! The push-ups started getting tough around round 6. I definitely need to work on push-ups more. I saw my push-up strength improve during the burpee challenge, but I've slacked off since then.

The thrusters were tiring after the workout, but I'm thrilled with the 75#s!

Rest Day

Decided to take a rest day today and do "Nate" tomorrow. My body is just feeling sluggish and sore, so I'm going to take it easy today.

Front Squats & Sit-ups

Well, I've been doing ring rows for over 3 weeks now. I'm going to test out the pull-up strength tonight by trying to do a dead-hang and see how close I am. I can do one if I push a little off the ground with my feet, it's just that initial pull that I haven't quite got the strength for yet. So I'll try a few in the warm-up tonight.

Warm-up:
5 min. jog
20 Ring Rows
10 ball sit-ups
Attempt dead-hang pull-ups

Puppies:
21-15-9-3 rep rounds of:
45# Front squat
Sit-up

Time: 4:14:50
--21 reps: 1:27
--15 reps: 1:24
-- 9 reps: 0:56
-- 3 reps: 0:27

I probably should not have done this workout right after "The Chief" b/c my legs are smoked! The front squats got increasingly more difficult, but the weight I chose was definitely manageable.

The dead hang pull-up attempts were a bit of a bust, BUT I can see increased strength in the initial pull... I'm just not there yet. I'm definitely stronger once I get to the point where my arms are slightly bent. FRUSTRATING... but progress is progress. :)

Carnivorous update-- planned to have meat in the house tonight, but after seeing the price list of the farm I liked the best... it wasn't happening. Did some more research and found some more affordable grass-fed (& humanely treated animals) closer to home. Hopefully, tomorrow or at least the weekend. :)

The top choices now are:
Weather Top Farm
Ellett Valley Beef Co.

"The Chief"

Warm-Up:
4 min. punching bag
20 Ring Rows
10 KTC's
10, 20# DB Swings
20 ball sit-ups
10 HSPU progressions (Shins on bench)

"The Chief" (Puppies):
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

--Round 1: 4
--Round 2: 3
--Round 3: 3 (+ 3 PCs & 6 push-ups)
--Round 4: 2 (+ 3 PCs & 6 push-ups - all but 6 push-ups were knees down)
--Round 5: 4 (all push-ups were knees down)

Felt very sick after this work-out (headache, nausea). Took about 15-20 minutes to recover. Round 4 was pathetic and I basically just gave up with 2:30 on the clock. The squats were actually the hardest thing for me, which is weird, b/c it's usually the push-ups.

Last time I did this was here. Improved on the push-ups, but the rounds were roughly the same. I've got to get faster/better at air squats.

CFJax.com - 7.2.09

So much for my vow to eat fewer carbs on the weekends. Yesterday was a lazy day and I didn't do a single thing. We planned to take my nieces to the zoo, but it rained all day long. I have to remember that if I don't do anything, I'm more tempted to snack throughout the day.

Warm-Up:
5 min. jump rope
20 Ring Rows
5 ring dips (band-assisted)
20 ball sit-ups

"Nancy" (scaled):
5 rounds for time of:
400m Run
45# Overhead Squats x 15

Time: 21:25
--Round 1: 3:46 (@ 8mph on treadmill)
--Round 2: 4:22 (@ 7.5mph)
--Round 3: 4:33 (@ 7.0mph)
--Round 4: 4:23 (@ 6.5mph)
--Round 5: 4:21 (@ 6.5mph)

Phew, really ran out of gas on the runs. I think this low carb diet is getting to me on the metcons. Hopefully it'll even out once my body gets used to it and/or I start getting healthier protein sources (i.e. meat).

I hit my stride with the OHS on the 3rd round. They finally started to feel somewhat normal and not as if I was teetering on the edge of falling with each rep:).

Rest Days 7/4 & 7/5

Rest day yesterday and today. Saturday was spent doing yard work; today was spent being a lazy butt.

Power Snatch & Push Jerks

Well, the WOD today is 75# Power Snatches for 75 reps. NOT quite there yet with the power snatches. I still need to try to get the form down, so that's what I'll be working on today.

Warm-Up:
2 x 400m sprints (1 @ 9mph, 1 @ 8mph)
10 Ring Rows
10 Push-ups
5 Handstand hold attempts
5 Ring dips (2 bands)

WOD:
Power snatch practice

then,

Push Jerks
3-3-3-3-3

Loads: 45-65-75-65(2)-45

The last rep of the second set of 65# was incomplete b/c I popped myself in the jaw with the bar. I felt like an idiot, but no permanent damage done except a red & sore chin:).

The snatches felt extremely awkward. I'm going to have to study some videos and try to work it out in pieces b/c it's just not clicking.

Now off to 4th of July festivities (they do fireworks on the 3rd)!

Happy 4th of July!!!

CFJax.com - 7.1.09

Off from work tomorrow because of the holiday! Pretty stoked about that:).

Thrusters are a HUGE goat of mine so I figured I should do them as much as possible.

Oh, and I picked up "Good Calories. Bad Calories" from the library yesterday. So far it's a great read! Lots of science and logic:).

Warm-Up:
5 min. jump rope
10 push-ups
10 ring rows
10 KTC's

CFJax.com WOD (scaled) - 7.1.09:
For time -
9 Thrusters, 45#
60 Jumping pull-ups
15 Thrusters, 45#
15 Jumping pull-ups
15 Ring Rows
21 Thrusters, 45#
15 Ring Rows

Time: 10:01

Didn't eat before this workout since I was able to do it earlier in the day (4PM). Felt good up until about the last 2 reps of the thrusters... phew, tough:).

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?