Tuesday, January 31, 2012

Tues Cindy

Couldn't make Dawn Patrol xfit, so started the day with 70 burpees, then 20 more later.
Made it to evening class, no skill work, 2 mile bike warm up, then:

WOD
CINDY
AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Air Squats
20 rounds + 5 PU and 10 PU. Major ripped hands! Had to break push ups into 5+3+2....

Monday, January 30, 2012

Monday monday...

Skill work on toes to bar. Still not getting the kip rhythm...
WOD
For Time
3 Burpees to start & on the min, each min,
until you finish…
30 Front Squats 95#
30 Ring Push Ups
30 DB Snatches 40#(15 each arm)
6:something
Squats were relatively easy, should have bumped the weight a little. Push ups got difficult quick because of the burpees. Snatches seemed pretty easy, lots of snap in the hips. Did 2x10 then 2x5 to finish, might could have worked more on the 'snatch' movement.

Headed to Big Rivers group run... just because the weather was nice and there was a Hospital Hill giveaway. Planned on slow easy 4, pushed a little on the way back adding some fartleks. Negative splits, overall 8:12 pace.

Sunday, January 29, 2012

Snowball Series 4M race

First race of the year... and first 'fast' miles.  Legs felt like lead pretty quick into the race, and breathing was out of control. Definitely not up to snuff on the speed work yet, really thought crossfit would help me hold my speed better than this.
The hills were rough, not enough speed going up. Took too much out of me. Last mile was mainly downhill, so able to push it without much trouble... actually felt easier on mile 4 than on 1 and 2....
Not enough to catch 3 and 4 (1 and 2 in my AG), so had to settle for 5th OA and 3rd in AG.

Saturday, January 28, 2012

Sat Rehab

Burpees in the am... judges meeting.. 1000m row... then

WOD
4 RFT
3 DeadLifts 205#
6 TTB
9 Box Jumps 24" (Games Standard)
12 KB Swings 53#
Deadlifts were pretty easy; not sure about 225 though, may have had to drop.
TTB went well, just still not getting the kip smooth were they can be strung together, so it goes sloooow.
KB swings werent bad til the end @ 53#.... 70# is just ridiculous!
Did a lot of walking down at the parade, need to rest the legs for run in the morning....

Friday, January 27, 2012

Nancy

Warmed up with sprints, then Burgener warm up with the bar, then snatch balances. Then more balances with 65#. Shoulders were severely SPENT. Right shoulder especially, just not feeling strong.

WOD
NANCY
5 RFT
400 m Run
15 OHS 65#
13:02
So.... shoulder wasnt feeling great, so only used 65#. Afterwards figure I could have used 75... would like to be able to do 95 soon.
The run was SKETCHY! Blacktop was super slick, the corners were sheets of ice. 1st lap was super slow and scary. Next four laps ran out of the parking lot to the road just to maintain some footing, so ran extra distance.

Thursday, January 26, 2012

I hate DoubleUnders

No weights, warmed up on rower and bike, then practiced double unders for 5 minutes.

WOD
For Time
4 Rope Climb
150 Double Unders
7:43.... the rope climbs were easy. forearms were a little pumped, but not bad. Could not find a decent rhythm on the double unders... they took FOREVER. Almost feel like I should have done the 300 singles, would have been a ton faster. Definitely want to try this one again.
Need to do burpees and maybe run a little tonight.
OK, did the burpees, then a slow 4 miles @ 8:40 pace... now dinner and popcorn

Wednesday, January 25, 2012

Rest

Did the 76 burpees first thing. Rode the trainer for 30 minutes, just to spin legs.
Rest day....

Tuesday, January 24, 2012

Double Tuesday

Worked on Power Clean and Jerk. Did 5x3@115#, pretty easy weight, working on form.

WOD
For Time
20 Lateral Jumps(24")  1 min Handstand Hold
18 Lateral Jumps  1 min Handstand Hold
16 Lateral Jumps 45 sec Handstand Hold
14 Lateral Jumps 45 sec Handstand Hold
12 Lateral Jumps 30 sec Handstand Hold
10 Lateral Jumps 30 sec Handstand Hold
9:58.... The handstands REALLY got rough. Right shoulder was crying... shaking... and failing. Had to come down with 1 second left on a hold.
Finished the 77 burpees before breakfast.

Went to the FleetFeet social run at night, 5 miles @ 7:39 pace.. Not bad on the hills. Legs felt a little sluggish driving up the hills. Managed full negative splits, but nothing under 7. Rest day tomorrow.

Monday, January 23, 2012

She's got legs....

Worked on finding 1RM Back Squat, countered with max rep ring dips.

  1. 5x135# squat + 16 ring dips
  2. 3x155# squat + 14 dips
  3. 3x165# squat + 11 dips
  4. 2x185# squat + 8 dips
  5. 1x195# squat
  6. 1x205# squat, new PR


WOD
For Time
10!:Stationary BB Lunges 75#
60 ft. Bear Crawl
10!:Push Ups

 8:43 - bear crawls turned out to be the hardest part.  Was worried about the lunges, so scaled down to 75, but could have done more and gone slower.

Sunday, January 22, 2012

Castlewood long run

Did 80 burpees to warm up in the morning, had some greek yogurt, and a banana on the way.
Planned on a long run of 10, but ended with 13+ miles @9:13 pace. Felt great on the way out... Started to feel a little tired around 6 so turned back shortly after. Tried the new GU PeanutButter!  It was.... well... just like peanut butter. Good thing I love peanut butter! Felt a little better on the return trip until about 10, so ended up taking walk breaks. They seemed to help, made it to 13 feeling good.
Probably should have eaten a little more for breakfast, felt hungry for most of the run. Also, should have stuck with 10 miles.... pretty spent now.
Headed to whole foods, but the hot bar was not that great... blah.

Saturday, January 21, 2012

We dont need no stinkin Judges

Had a judges meeting for Battle for the Cup competition.
WOD

AMRAP in 10 mins
6 Ring Push Ups
6 Squat Cleans 95#
6 Pull Ups
7 rounds + 1 push up
Did 10 burpees, then 10,10,10 burpees with 20# vest on.

Friday, January 20, 2012

Tires!

Worked on strict push press max.. only able to get 102#... pretty weak sauce... blame the shoulder.

WOD
Buy In
20 Tire Flips - used the fat tire... pretty easy though
then,
5 RFT
10 Box Jumps(20")
 1 Suicide (4 points)
6:39 time... probably could have pushed faster...

Wednesday, January 18, 2012

Chesterfield Social Run

Did the burpees in the am, trying to rest up for social run (knew Bob would be pushing it.)
Ran the 5 miles @ 7:10 pace. Pushed mile 4 under 7min, felt good to push hard, but just not up to speed yet!

Flip Flop Wed

Did the 83 burpees in the morning, tabata made 62, then added 21. Also added 20+20 hollow body rocks.
Went to evening class; warmed up good then worked on deadlift and max rep pushups.
3x3x3x3x3 dead lift 205#, max pushups after rounds 1, 2, 3 = 50, 15, 19. Deadlift weight was supposed to be 80% 1rm, but really seemed easy.

WOD
AMRAP in 10
3 GtoO 115#
4 Strict Rope Pull Ups
5 Burpees
Got 95 reps, 1 rep shy of full 8 rounds. Weight was tooo light, should have gone heavier and slowed down some.

Tuesday, January 17, 2012

I want a redo

Worked on 1RM Push Press.  Having a problem not turning it into a push jerk, not locking out on the press. did 135# pretty clean. 145# ended up receiving with a jerk bend, so didn't count. Should be able to get 145# when shoulder is 100%.

WOD
Sprint 60 ft.  every 30 sec for 6 min, then...

40 Reps for Time
Hang Power Snatch 85# - 6:53

The runs were too easy and short, no real benefit. The snatches just weren't coming easy... took too many breaks, had to reset grip.. just not good, took way too long.
Finished with a couple more sprints wearing 20# vest, plus 20 burpees with the vest. They make un-weighted burpees seem EASY!.

Monday, January 16, 2012

Back to it!

Worked on max rep pull ups and ring dips again, 3 rounds each with stretching in between.
Pullups - 23, 18, 16?
Dips - 15?, 12, 12

WOD
3 RFT - 9:53
4 Back Squats 135#
8 Power Cleans 115#
16 Deadlifts 135#

Did a 4 mile run before dinner @ 8:18 pace. Didn't finish all the burpees, only got 65 (owe 20). Back is pretty sore, may have lost form on cleans and dead lifts.

Sunday, January 15, 2012

Sat and Sun at TimberCreek Resort

Managed to do my burpees both days. On saturday did a nice walk with a few running moments of 2.5 miles or so.

Friday, January 13, 2012

Where did Global warming go? Freezing!

Should not quite as painful today.
Warmed up with mile on bike, then tabata on bike. Worked on prayer stretch. Then 3 x Max Rep ring dips. 20, 10, 12. Really used kip on last set. Then worked on pistols. Right knee still folds in, but did 3x3 each leg.

WOD
3 RFT
10 KB Snatch Right Arm 35#
40 Walking Lunges
10 KB Snatch Left Arm 35#
40 Sit Ups
9:35 - 35# kb were very light, but played it safe. 45 was rough on the wrist. Should be able to do them with 40-45 though.

Leaving town tonight, so not sure what the workouts will be, maybe just rest.

Thursday, January 12, 2012

Snow sucks!

Took forever to get to the gym... ANYhow..
Short warmup. Worked on front squat. 5x75#, 3x95#, 1x135#
5 rounds of 5x135#. Then 2@ 165#

WOD
AMRAP in 15 minutes
1 PP 75#
1 strict pull up
2 PP 75#
2 Strict Pull Ups
3 PP 75#
3 Strict pull ups....
Finished with 12 PP, 7 Pullups.
 - only used 75# on bar for PP to save shoulder, these were very light... only saving factor was the pullups were still very hard.

Did 50 burpees after, hopefully able to complete the rest tonight. Borrowed a stim machine!!!

- Used the stim twice, hopeful! Did a short 25 minutes on the trainer with a 5 minute 30sec on/30 off, plus a couple 1 minute ons. then completed the 40 burpees with Y.

Wednesday, January 11, 2012

The Making of the New Balance MT110

The Making of the New Balance MT110
Shoulders feel like hell. 1 day off not enough, dreading the 'rest/recovery'
Attempted 3 rounds of max pushups... 34, 32, 14.
Then did power snatch with lighter weight, and subbed cleans with heavier weight. Power Clean 145#

WOD
7 Rounds
1 min to:Row for Calories
1 min to: 2 Burpees
         10 KB swings 53#
Total Calories = 130.
Should have used 45# KB, they really got rough, but completed Rx.

Jogged up to GloboGym and did 45mins on the bike, nothing big.

Tuesday, January 10, 2012

Tuesday Boos-day

Made the hard decision to skip xfit this morning. Thought the shoulders needed a break, and saw the wod had thrusters just had me worried... Have to admit, they dont hurt like yesterday.
Did the 91 burpees this morning in sets with hollow body rocks; 10, 20,10, 20, 20.
Before lunch went for 5mile run @7:49 pace, felt very good! We'll see how the PF feels tonight!

Monday, January 09, 2012

Will CrossFit Make You a Better Runner?

Will CrossFit Make You a Better Runner?

Sore sore sore

Shoulder is still very sore, some sharp pain on certain movements. Probably could use another rest day....
Worked on 3 RM weighted pullups for 15 minutes. Used 40# vest and did 4, 3, 3, 3, then dropped to 37# for 3 and 4.

WOD
10!
Ring Dips
Ball Slams 30#
+1 Farmers Walk 55# (60 ft) each round
9:55 - Ring dips were rough after 2nd round, had to break after 4 each time...

Did burpees before dinner with Y, opposite of yesterday. 13 first minute, 12 second, 11.... 1. Shoulders were NOT happy....

Sunday, January 08, 2012

Rest day + 93 burpees

Did the burpees with Y. Did 1 first minute, 2 second, 3 third... 13 in 13 minute.

Saturday, January 07, 2012

Should I run or should I go now....

Ran an easy 6 miles @ 8:25 before the Rehab wod... wanted to do more, but got lazy and didnt get there with enough time.

WOD
10!
Pullups
Clean and Jerk 115#
Walking Lunges 45#
21:45

Still need to get my burpees in today.... Oi!

Friday, January 06, 2012

95 Burpees and a Core

Started the morning with 95 burpees. Broke them up in sets of 10, added 5 sec of wall sits each round (5, 10, 15... 60sec)

Core Conditioning - warm up?? 10 minutes, sprinting 100 m, every minute on the minute stop and do 7 jump squats. - pushed pretty freaking hard, lapped everyone, but no idea how many laps... est 18

Stretched and worked on hand stands and split to hand stand press.

WOD - 100 24" box jumps and 300 Double Unders... broken up any way.
Did 50 DU, 25 Box, 50 DU, 25 Box, 50 DU, 25 Box, 100 DU, 25 Box, 50 DU.
Pretty spent.....

Thursday, January 05, 2012

Thurs sprints!

Still not feeling great.
3 attempts at Max Reps with 1 minute rest between
Strict Pullups - 12 (8, 6)
Strict Ring Dip - 12 (6, 4)
5 x 3reps Power Cleans - 95#, 115# last two.

WOD
7 Rounds
300 m Sprint(for time, 4 x's across gym)
45 sec Rest
all times were 18 or under, last two were in 16's.
Then finished the 96 burpees.

THEN.... weather was too nice to pass up a run, even if the foot is not better, and the head cold sucks. Went for a run up to CFitness, about 2.5 miles. Ran on the eliptical for 20 minutes, then another 15 and 40 flights on the stair climber.  Might have been a tad much.... 0i

Wednesday, January 04, 2012

Colds SUCK!

Still dealing with a head cold, starting to affect energy level.
Easy warmup and mobility, then went over GHD machine for 20-25 minutes.

WOD
21-18-15
KB Swing 55#
Knees To Elbows
DUs
8:23 - Started feeling KBs, k2e were ok, but missed a lot of them. Need to use active shoulders to get knees all the way in?
 50 burpees done after wod. 47 more tonight.

Tuesday, January 03, 2012

Go Big Tues

Took 20 minutes to find 5RM weighted pullup = 34# and 3RM Deadlift = 225#
WOD
For 12 minutes, every minute on the minute
2 Snatch 95#
4 burpees

After made multiple attempts to snatch 115#... finally got it, but need to work on keeping bar close and the scoop.

Monday, January 02, 2012

Monday Rehab WOD (and 99 burpees)

Needed something like this after all the crap been eating. Started with 10, 10, 20 burpees.

2012 WOD
For Time  14:05  Used 95# because of snatch!
20 Calorie Row
12 HP Snatches
20 Calorie Row
12 Barbell Lunges
20 Calorie Row
12 Push Presses
20 Calorie Row
12 Front Squats
20 Calorie Row
12 Power Cleans

Snatch was by far the hardest and worst lift. Tried to push the rows just to keep up with Billy.
Plan on finishing the other burpees - 10,40.

Sunday, January 01, 2012

New Years Day - Start of 100 Day Burpee Challenge + Trail Run

Started the morning doing 50 burpees in 2:41
Then headed to the Fleet Feet New Years Day Trail Run at Lost Valley. Ran a decent 10.5 miles @9 min pace. Felt like we were running very slow at first.. legs felt real heavy after the WOD from yesterday. Overall, good run, especially with the nice weather.

Had to finish the last 50 burpees later... waited til just before dinner.  They were pretty rough, 3:01 time.