Pain in the Blog

Back to it!

2012-02-20T08:10:00.001-06:00

Skill work was Toes to Bar. 3 sets of 10. Really struggling with the kip! Got it for a string of 4, but just feel weak on the whole movement.

WOD
ELIZABETH
21-15-9
Squat Cleans 95#
Ring Dips
10:36
Pushed to do as many in the first 21 unbroken, really just burned myself out. Had to take numerous breaks. Last set was doing clean. then squat. Got atleast 5 dips before dropping on each set.

Castlewood practice run

2012-02-19T07:39:00.000-06:00

Had a GREAT run on the trails at Castlewood. Really felt good and flowing through the woods. The hills were punishing, but everything else was just super enjoyable!
9 miles 9:29 pace.

Truffle Shuffle

2012-02-18T07:36:00.000-06:00

Raced the Truffle Shuffle today... went ok, that last hill is a killer, everything I had at the finish and barely moving. 6:34 pace and finished with Cupid. 14 sec/mile slower than last year... very disappointing. 26:14 time, 2nd AG 19 OA.

Rest friday

2012-02-17T06:33:00.001-06:00

Going to try and rest today, maybe walk some or spin on the bike slow.

Yoooo-Ga

2012-02-16T06:31:00.000-06:00

No xfit today, so I did yoga mid morning.
Then did a nice 6 mile run before dinner @ 8:00 pace. Only tried pushing mile 2 and 4, but seemed to pick up the pace a lot!

Wed What No Wallballs

2012-02-15T11:10:00.000-06:00

Skill work was push jerk... started at 95# made it up to 155#... new PR, might have been able to make it a little more, but failed at 175#. Wod was changed and removed the wall balls... BAH!

WOD
AMRAP in 10
7 Push Press 75#
7 Med Ball Cleans 20#
11 rounds + 7 PP - pretty darn good, kept up with Thommy! This was a quad burner.... we'll see how they feel later on the bike maybe, but doubtful for a run.

More squats for the knees

2012-02-14T12:40:00.001-06:00

Knees were a little sore from the pistols yesterday. Maybe too much bounce at the bottom.
Skill work was Front squats. 3x8 @ 115#, with L-sit holds on the rings in between. Weight was good, probably should have bumped it up 10 or so, made it through fairly easy.

WOD
21-15-9

Intermediate
Front Squat 115#
8 Farmers Walk 55#kb
<10mins
Had to break up the front squats, but felt good about the weight. Any heavier and the back/form may have suffered. The farmer walks were easy, did all unbroken, just a little forearm pump.

Got in an evening run of 5.5 miles @ 8:14 pace. Did a nice slow warm up, then pushed 1 mile, medium 1 mile, pushed another 1 mile, then a cool down. Legs are spent

Got a HSPU!

2012-02-13T07:42:00.000-06:00

No skill work, just some stretching and warm up. Practiced the movement for wod.... got a kipping hspu on the wall using abmat! Then did a strict hspu. Then one without the abmat!
WOD

"Mary"
AMRAP in 20
5 HSPU
10 Pistol Squats
15 Pull Ups
Did 8 rounds. Kipping the HSPU and using an abmat, but they rocked! Used the bar to balance on some of the pistols, knees are going to be in crazy pain later. Pullups were rough... had to do 1 and 2 at a time in the later rounds!

Sun run and CF Cup cont.

2012-02-12T20:01:00.000-06:00

Ran out at Cuivre River park. Did the long side first, 6 miles, decent pace, some tough hills, 10min pace...ouch.
Then did the short side, 5 miles, faster pace 9min, still some decent hills. Pretty spent at the end. Thinking I was under fueled during the run and probably sore from yesterday. Thought the oatmeal for breakfast would have carried me through 11 miles... maybe not?? Pretty frustrating.
Headed back to Crossfit Cup, did some more judging, moved a lot of weight, cleaned up and headed home.

Crossfit Battle for the Cup 6

2012-02-11T19:49:00.003-06:00

No workout today, but lots of work. Standing all day, moving weights, yelling and screaming! Very tired and sore...12.5 hours at the gym!
Saw some crazy competitors, stacked dudes and ripped women!

Fridays big WOD... got cut down.

2012-02-10T08:46:00.000-06:00

Originally supposed to be Annie are you OK WOD... but we didn't have all the equpt because of the competition.

WOD
21-15-9
Ab Mat Sit Ups
Thrusters 85# (Rx was 95)
KB SDHP 55#
OHWL 45#
Burpees
Jumping Air Squats
16:05?? or 14:05??
So tried to pace better on this wod. Wish I had done 95 on the thrusters, would have slowed it down some. SDHP were pretty easy, although they did leave the arms a little shaky for the OH lunges. The jumping air squats got the outer quads on FIRE! Another lung burner wod...

Is it only thur?

2012-02-09T09:10:00.001-06:00

Skill work was double unders.... still dont like them. During warm ups we did some jumps from squat position... these made my quads feel like lifeless metal rods with no spring or energy return... did not like.

WOD
21-18-15-12-9
Burpees
Box jumps 24" *games standard
KBS 55#
14:14
Started a little too fast, so had to check myself and slow the pace just to keep going. Think I took more breaks than needed, legs felt ok, lungs were burning though! KB swings got rough at that weight, but pushed through.
Need to get a run in, maybe only a light jog instead... heard tomorrows workout is very rough!
Ran about 4.5 miles @ 8:28 pace.. felt good, a little cold, negative splits, could have done more, but held back... oh and watch battery died.

Wed rest

2012-02-08T09:05:00.000-06:00

Mainly a rest day. Did 30 minutes on the bike trainer, pretty much just spinning the legs out. (and ~20 burpees)

Tues.. double unders suck!

2012-02-07T14:34:00.001-06:00

Skill work was ring dips. 2x10, then weighted. 3 or 4 with 20# vest. 1 with 60# vest, then 2 with 40#.

WOD
AMRAP in 15
25 Double Unders
5 wall climbs
6 rounds + 29
First round of double unders took 2:50.... insane! After a temper tantrum, got to it on the climbs... which caught up to me about round 4. The DUs started coming a little better, but still nothing more than 15 in a row. Really had to rest on the wall climbs in latter rounds, shoulders and arms were just spent. Went for a 1 mile run after.
Ran another 4.6 miles before lunch @ 8:02 pace.

monday cardio

2012-02-06T15:24:00.000-06:00

Started with decent warm up of bike, sprints, and rowing. Then skill work of overhead press. 10 rounds x 2 press @ 95# with 30sec rest.

WOD
4 RFT
40 DUs
300 m Row
20 Box Jumps(30/24)
10 Pull ups
18:02
Double unders took forever again... still cannot get a smooth continuous rhythm. The first couple box jumps off the row were very rough, legs had noooo spring. Even had to break up the pull ups... pretty spent

Nippy Niner Trail

2012-02-05T17:23:00.003-06:00

Ran the Nippy Niner trail race. Not really a trail, more of a cross country race.

Finished 6 OA, 1 AG 1:06:4x 7:25 pace.
Did 70 burpees (est 100 behind.....)

Rehab WOD

2012-02-04T13:23:00.000-06:00

Warmed up with 4 miles on bike, 25 burpees and some dubs.
WOD
For Time
10 C&J 95#
15 Snatches 65#
20 Lateral Jumps 24"
25 DB Thrusters 30#
20 Lateral Jumps 24"
15 Snatches 65#
10 C&J 95#
Good time. Weight felt very light, but shoulder was not feeling great. Was worried about the number of reps, plus the thrusters are evil. Box jumps made the legs feel like lead, hopefully they feel better tomorrow.

TGIF

2012-02-03T15:11:00.001-06:00

Skill work was snatch. Did 5x3 of Power Snatch (from ground)+Hang Power Snatch+Power Squat Snatch (from ground). All 3 moves = 1 rep, used 75#, pretty simple, but mainly worked on form and warmup for wod.

WOD
4 RFT
3 Bear Complex 95#
6 Burpee Box Hurdles 20"
9 barbell core roll outs
9:51 - slow time, but
Wod turned out easier than expected, a little winded between reps, but really could have upped the weight a little. Wrist were pretty sore transitioning from power clean to press. Legs lost a little snap during the box hurdles. Could have tried lateral hurdles, but didn't feel comfortable, so stuck with front hurdles.

So much for a rest day

2012-02-02T20:10:00.001-06:00

Told myself I needed a rest day... but the weather was too nice. Did 50 burpees, then headed out for a run. Did 5 miles @ 8:03 pace.

Thruster Busters!

2012-02-01T20:07:00.000-06:00

Knocked out 50 burpees in the am, then 20 more later.
Went to evening xfit again.
Skill work was 5,3,3,3,3 of front squat AND push press. Only used 75#, so felt pretty light.
WOD
10!
Thrusters 95#
Box Jumps 24"
11:00.... blah! The thrusters killed me. Should not have gone RX on this one, had to drop the weight too many times. After the first couple rounds was only getting 2 or 3 at a time. Knees are feeling a little tweaky from all the squats..

Tues Cindy

2012-01-31T21:27:00.000-06:00

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 monday...

2012-01-30T23:17:00.001-06:00

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.

Snowball Series 4M race

2012-01-29T12:36:00.000-06:00

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.

Sat Rehab

2012-01-28T16:59:00.000-06:00

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....

Nancy

2012-01-27T10:52:00.000-06:00

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.

I hate DoubleUnders

2012-01-26T15:10:00.001-06:00

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

Rest

2012-01-25T16:47:00.000-06:00

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

Double Tuesday

2012-01-24T20:26:00.002-06:00

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.

She's got legs....

2012-01-23T08:43:00.000-06:00

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

5x135# squat + 16 ring dips
3x155# squat + 14 dips
3x165# squat + 11 dips
2x185# squat + 8 dips
1x195# squat
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.

Castlewood long run

2012-01-22T14:50:00.000-06:00

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.

We dont need no stinkin Judges

2012-01-21T13:19:00.000-06:00

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.

Tires!

2012-01-20T10:14:00.000-06:00

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...

Chesterfield Social Run

2012-01-18T21:52:00.001-06:00

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

2012-01-18T21:08:00.000-06:00

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.

I want a redo

2012-01-17T11:50:00.000-06:00

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!.

Back to it!

2012-01-16T20:23:00.001-06:00

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.

Sat and Sun at TimberCreek Resort

2012-01-15T20:08:00.001-06:00

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

Where did Global warming go? Freezing!

2012-01-13T08:28:00.000-06:00

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.

Snow sucks!

2012-01-12T08:57:00.001-06:00

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.

The Making of the New Balance MT110

2012-01-11T09:25:00.000-06:00

The Making of the New Balance MT110

2012-01-11T09:22:00.001-06:00

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 Boos-day

2012-01-10T14:51:00.000-06:00

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!

Will CrossFit Make You a Better Runner?

2012-01-09T11:19:00.000-06:00

Will CrossFit Make You a Better Runner?

Sore sore sore

2012-01-09T08:40:00.001-06:00

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....

Rest day + 93 burpees

2012-01-08T07:32:00.002-06:00

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

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

2012-01-07T12:45:00.001-06:00

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!

95 Burpees and a Core

2012-01-06T21:17:00.000-06:00

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.....

Thurs sprints!

2012-01-05T12:57:00.001-06:00

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

Colds SUCK!

2012-01-04T08:43:00.000-06:00

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.

Go Big Tues

2012-01-03T16:27:00.002-06:00

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 Rehab WOD (and 99 burpees)

2012-01-02T12:17:00.001-06:00

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.

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

2012-01-01T12:07:00.000-06:00

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.

Sat - New Years Eve

2011-12-31T12:01:00.000-06:00

New Years Day WOD - picked 2011

4 RFT - 16:36
5 Squat Cleans 115#
10 Box Jumps 30"
15 TTB
20 Double Unders

Doing squat cleans first really takes the snap out of legs... made the box jumps TOUGH. Struggled with T2bar, but felt better about them than in the past. Couldnt find the rhythm though. Need to get double unders back, only made 1 round unbroken.

Friday easy

2011-12-30T09:06:00.000-06:00

750 m row - 2:40.3 (felt it in the glutes, but should have been a little faster. RPM = 30?)
worked a lot of mobility

WOD
For Time - 5:58
25 Ring Rows
25 Front Squats 95#
25 Push Ups
Start with:
5 KB Swings 55#
& do 5 KBS every min,on the min

This wasnt a bed wod, squats were a little slow, and felt the KBs in my back a little much. Rows were strict, but not able to complete all in first minute. Had to break up to finish.

Thurs 000

2011-12-29T09:19:00.001-06:00

So sore from yesterday, hands and fingers are wasted.

WOD
For Time - 6:46 used 220# as 1RM
10 Deadlifts @ 85% 185
15 ab mat sit ups
8 Deadlifts @ 75% 165
15 ab mat sit ups
6 Deadlifts @ 65% 145
15 ab mat sit ups
4 Deadlifts @ 55% 125
15 ab mat sit ups
2 Deadlifts @ 45% of 105
15 ab mat sit ups

Weight got too light, probably could have used more all together. Attempted 1RM after wod.. did 250#

Went to ClubFit before dinner and did the eliptical for 30 and the bike game for 15 mins.

Wed Climbing adventure

2011-12-28T09:19:00.000-06:00

WOD
4 RFT
150 ft Broad Jumps
1 min Pull Up Hold

* scale pull up hold to chin up hold
* Rest when necessary, but you must complete 1 minute before moving on

This got tough FAST. First round holds seemed very difficult, assuming the jumps brought the heart rate high and blood to the legs. Had to scale holds 3 and 4, switching between pull and chin up positions. Only managing 10 - 15 seconds at a time.

THEN.. the rock climbing adventure at Upper Limits. Had a blast, even with a fear of heights. Climbed a ton, super tired heading home, gonna pay tomorrow!

Tues xfit

2011-12-27T09:05:00.000-06:00

Did easy 5 rounds of Cindy for warmup (5 pullups, 10 pushups, 15 air squats.)
Worked on B clean warmup.
WOD - 5RFT - 115#
12 Deadlift
9 Hang Power
6 Push Press
15:43 - This was a forearm killer, and got just plain heavy. Was hard to hold on to the bar after a couple rounds.

Mon - day after Christmas

2011-12-26T18:39:00.001-06:00

Went trail running at Lewis and Clark this morning, did the 8 mile loop. Good time, felt good, decent pace keeping up with some others that did Pere Marquette. 9:35 pace, 2000ft climbing

WOD:
40 burpees
30 jumping lunges
20 sit ups
10 push ups
3:37

Merry Christmas

2011-12-25T18:39:00.000-06:00

Rest day, did nothing but eat! Finally back up to 150.... Oi! Should give me plenty to work off once running season is back.

Christmas Eve

2011-12-24T11:46:00.000-06:00

Started a cold overnight, sore throat and mucus! Fun!
(BTW - rearrange the order to spell Christmas Eve)
Christmas Eve WOD
For Total Reps 90sec work:30sec rest

Man Makers(25#)
End with DUs
Either one TTB or KTE
V Ups
Ring Rows
Cleans(power)(95#)
Air Squats
HSPU
Snatches(hang)(65#)
Sit Ups
I love Burpees!
Thrusters(65#)

341 reps

Fri Double...

2011-12-23T20:25:00.000-06:00

Morning: worked on windshield wipers! Did them on the ground first, no problem. Then on the bar... and they were pathetic. Lots of trouble getting toes up to bar.
WOD - 13:50
Row 42 cals
Bike 2 miles
Row 30 cals
Bike 2 miles
Row 18 cals
Tried to be smooth and pull hard on the rows. First mile on bike was sloppy, trying to figure it out. Decided to just push high cadence (120) with no resistance and spin fast. Seemed to make for good time.

Evening: Warmed up with half of Cindy. As many rounds in 10 minutes of 5 pull ups, 10 push ups, 15 air squats. Completed 10 rounds + 5 pull ups
WOD - 3 rounds of Double unders, V ups, Knees to Elbows.
Double unders just weren't there tonight, barely managed 10 each round. V Ups started to get rough quick, body was feeling tired. Managed about 15 each round of knees to elbows, but they were pretty sloppy.

Thur

2011-12-22T20:16:00.000-06:00

Ab work in the morning. Rode the bike trainer for 45 with some big gear pulls before lunch. Then rode for another 20-30 minutes before dinner and finished with a tabata set of push ups and pull ups

Wed Wod

2011-12-21T19:57:00.000-06:00

Worked on muscle ups on the bar, and pull ups on the rings. Very rough work. Shoulders actually felt sore from monday.
WOD

For Reps
On the minute, each minute for 10 minutes:
3 Back Squats- 145#
AMRAP Jumping Air Squats
160 air squats - legs were stiff!

(then walked 2 miles to get the truck)

Tues Spinervals

2011-12-20T19:49:00.000-06:00

Ab work in the morning, then Spinervals 4.0 before lunch. Pushed the legs pretty good.

Mon 12/19

2011-12-19T21:08:00.000-06:00

Worked on Toes to Bar. Finally started getting the kip correct! Need to think about lifting up with head and chest, not just swinging feet up.
WOD

*Buy in: 50 ball slams for time 30# - 2:18

Overhead Press (for quality)
3 Rounds
10 OHP @ 65% of 1RM, right into
30 sec hold overhead
90 sec Rest

Started with 75#, only able to get 8. Rnd 2 went to 70#, only got 7. Rnd 3 went to 65#, only got 7. Finished with 4 + 4 at 65#. Then did a couple snatches for practice.

Before dinner did 2 Tabata rounds. Rnd 1 weight vest+air squats = 124. Rnd 2 burpees = 62

Sunday... Rest day

2011-12-18T20:57:00.000-06:00

100% rest (besides walking around walmart and michaels). Ate like CRAP!

Sat 12/17

2011-12-17T20:56:00.001-06:00

Busy day planned with the family, so only did a ride on the trainer in the morning (40 min, 20 miles?)

Fri Double?

2011-12-16T09:54:00.001-06:00

Skill work: Clean and Jerk. 8x115#, 6x125#, 4x135#, 2x145# - was a little rough on the cleans @145, need to work on getting elbows out and under bar faster
WOD
3 Rounds
30 Box Jumps 20"
30 Air Squats
then 3 Rounds
20 Situps
20 Burpees

Core Conditioning
Ran 400, then tabata hollow body hold, then 400, then tabata superman
For time, hold chinup(48sec?), then hold pull up(52sec?), then amrap ring push ups(25), then amrap tuckups (30), then handstand against wall (>1min).
Worked on LSit progression with parallettes.

WOD2 - 11:25
Row 200m
10 Ring dips
10 TTB

Bike and Abs

2011-12-15T09:45:00.000-06:00

Did ab work first thing. Then rode trainer for 45 mins before lunch. Felt decent after the crusher on Wednesday.

12/14

2011-12-14T12:32:00.000-06:00

WOD
"12 Days of Christmas"
For Time = 52:25
1 Muscle Up (used red skinny band, but still makes it too easy)
2 Row 200 meters
3 Clean & Jerks(115#)
4 Pistols-2 each(subbed candlestick roll)
5 Strict Pull Ups
6 Sprints(75ft)
7 Back Squats(115#)
8 Burpees
9 Ring Rows
10 Wall Balls(20#)
11 V Ups
12 Ring Dips

1st round = 1 MU
2nd round = 200m Row + 1 MU
3rd round = 3 BackSquat + 200m Row + 1 MU etc.

This was a killer, mainly because of the amount of time just going. Cleans started to get tough at the end, and surprisingly so did the squats.... Had to break pull ups and ring dips, and subbed rolls for pistols.

12/13

2011-12-13T12:14:00.000-06:00

Started ab work before breakfast, but was too hungry to finish, so went and ate. Then did ab work later in the morning. The plan was to get in a ride on the trainer, but plans did not cooperate, so took it as a sign to rest...

12/12

2011-12-12T11:35:00.000-06:00

Started warmup with 10 minutes of double unders... and everytime we missed was 5 burpees.
Then worked on deadlift. 2 rounds of 20 reps @ 135# (50%?) plus 1 rope climb. Weight felt good for working form.
WOD - 10, 8, 6, 4, 2, 4, 6, 8, 10
Thrusters - 75#
Burpee + bumper jump
53# KB swings
16:35
These got tough fast, had to break up the thrusters and some of the kbs. Was going to use 45# kb, but glad I pushed it using 53... although wrists may be pretty sore tomorrow.

12/11

2011-12-11T11:27:00.000-06:00

Decided to go out to Lewis and Clark trail for the first time... figured I just wanted to jog slow to recover from PM, so good time to explore a new trail. There are some pretty good hills out there! 8 miles, probably a little too much, and the legs really felt it. Had to stop and walk a couple times, and really took it slow most of the time. Was definitely ready to be done... Would like to go back when legs feel recovered.

12/10 Pere Marquette Race

2011-12-10T18:50:00.000-06:00

Holy bejeebus it was cold this morning, 19 degrees plus a wind chill. Toughest decision today was what to wear, brought extra and figured would decide when I got there. Had 2 oatmeal packs @ 0530, then a banana @ 0730 on the way there. Took a packet of GU rocktane right before the start, fueling seemed to be good. Decided to wear some light weight NB tights, sleeveless compression top, Mizuno BThermo top and lightweight shell jacket plus gloves and a skull cap + hat with the camera. About 3 miles in to the race I got pretty hot. Tried to shed the jacket and tie it around my waist, but that cam back to bite me later. In hindsight, I probably could have gone with shorts, but definitely should have left the jacket. Toes and fingers were the only thing really cold.
So the jacket tied around my waist was too loose, and consequently, continued to fall down to my knees. After a couple times of grabbing the jacket just before tumbling, I ran for a distance holding the knot section up to my chest. This was not a comfortable (nor safe) method of running, so I tried to undo the knot. Fingers were pretty useless and the knot was not coming undone. Finally, about 5 miles in, I had to stop. Yes, stop in a race. It was too much trouble. So I tried to get the knot undone, but ended up having to take off both gloves before it was free. Passed by atleast 6 people, I redid the knot tighter, then pushed to see what I could salvage (wasted atleast 1 minute). Definitely made up a couple positions, but really had to dig on the last hills. Walked when I had to, but continually tried to keep the feet moving in a 'running' style. The last mile is pretty much downhill, so had to just throw caution to the wind and go just so I would get caught.
In the end, 8th in AG, missed 7th by 2 seconds... 62nd overall 1:04:32
Ah, then the after party... major cookies at this race, nutty buddies, mint oreos, strawberry oreos, peanutbutter oreos, mint grasshoppers, iced oatmeal, and more.... ate way too many, too soon after the finish.. stomach was NOT happy.

12/09 Rest

2011-12-09T17:09:00.001-06:00

Did an easy 2 mile shake out run @ 8:35 pace.

12/08 - Double

2011-12-08T17:05:00.001-06:00

Worked on
WOD: AMRAP in 15 minutes
1 of each, 2 of each, 3 of each...
Wall Climb
Muscle up + Ring dip (scaled MU with band)
Deadlift - 185#
After wod did deadlift of 235#

Evening did 5 mile run @8:34 pace.

12/07

2011-12-07T16:57:00.002-06:00

Started as a rest day, but ended up doing ab work, then later doing a home wod:
For 10 minutes: 45 seconds on 15 seconds off: Air squat + 35# db lift (like wallballs)
Think I did 78 reps?

12/06

2011-12-06T13:26:00.000-06:00

Worked on Front squat. Using 50% 1RM (guessed ~85#). Completed 10 reps, rest 2 min, then AMRAP - 21 reps. Rested another 2 min then AMRAP - 16 reps.
WOD
3,6,9,12,15,18,21
25# dumbbell push press (way too light, almost all reps unbroken)
tire flip (tire was too light as well)
~12 min

12/5

2011-12-05T10:23:00.001-06:00

Worked on muscle ups.. they seem to be getting worse, not even close.
WOD Clean Complex
15 Reps (all 3 moves = 1 rep)
Power Clean
Hang Clean
Hang Squat Clean
Completed in 5:27, used 85#, could have done more. After completed did 135# power clean and hang squat clean.
Did 40 min on the bike trainer before dinner.

12/3 Trail run

2011-12-03T11:03:00.000-06:00

Headed out to Lost Valley to trail run. Worried about the weather, some sprinkles on the drive out, and a little chilly. Once I got there though, seemed to be warmer than I thought. Headed out with the cam on, shorts and a light long sleeve top and vest. Ran easy for most of the time, did about 11 miles, including a run up the hill to Hamburg. Overall felt pretty good, some minor pains during the run, just backed off for a bit each time. Foot is still killing afterwards, but......

12/2

2011-12-02T21:40:00.000-06:00

1.5mile easy run @9min, then Core WOD
Team wod
Rnd 1
50 GHD situps
2 rope climbs
25 burpees + jump on 45# plate
Rnd 2
25 jumping lunges
1 bear crawl
20 ring dips
Then did the GWod - 3 minutes total wall hand stand. Had to drop twice, each time = 20 hollow body rocks.

12/1 Social Run

2011-12-01T21:23:00.001-06:00

Went to the Chesterfield social run. 5 miles @ 7:09 pace

11/30

2011-11-30T14:35:00.000-06:00

Worked on ring dips, weighted then open.
WOD - 3 RFT
500m Row
15 KB Swings (started with 53# rd 1, dropped to 45# 2 and 3)
10 Thrusters - 75#

thrusters started easy in round 1, but kb swings were killer. Round 2 kb swings were rough, which made the thrusters a lot more difficult.

11/29 Social Run

2011-11-29T14:30:00.000-06:00

Ran the St Charles social run. 5 miles, good hills, 7:26 pace

11/28

2011-11-28T12:06:00.000-06:00

Worked on strict pullups. Started with 20# vest, then L, then strict, and finished with kipping.
WOD
150 Pullups for time - every stop sprint 150ft (down back)
16min

11/27 - REST

2011-11-27T12:03:00.000-06:00

Rest day - did an easy 2 miles before breakfast. Nutrition has been horrible lately, just trying to relax it a bit is tough, been eating everything, and mostly junk! Went to China Buffet and destroyed it...

11/26 - PM Training run

2011-11-26T12:00:00.000-06:00

Headed out the Pere Marquette for a practice run. Same day as Alton 10 mile, so tried to stop by, but didnt work out. Looked like it was going to rain, but turned out great. Only 3 other guys there, 2 had never run it before, 1 of em was bitter slow. We took it easy and waited for everyone after each hill, that really killed the time and intensity, but oh well. Still enjoyed the run (1 guy wiped out bad half mile from the end, and now wont be able to race.. that sux!)

11/25 - Day After WOD

2011-11-25T11:56:00.000-06:00

Did a good warmup on our own (10 of each pullups, squats, pushups, situps, row 250) then...
Hell-en-ish WOD
4 RFT
Run 400m
21 KB Swings 45#
12 Burpee Pullups
17:32

11/24 - Thanksgiving Run

2011-11-24T11:53:00.000-06:00

Ran the trails at Matson park with others from runners club. About a 5 mile loop, starts going down into a bowl, and then comes back out. Heated up pretty good on the way back, had on thin tights, long sleeves and a vest. Finished the long loop and back to the cars, so stripped off the tights and vest, then did the short 3 mile loop. Great run!

11/23

2011-11-23T19:27:00.000-06:00

Worked on Hang Power Clean 95#, 10x2.. weight was a little light
WOD 5RFT
25ft Walking Lunge 75#
10 Jumping Air Squats over bar.
5:29

11/22

2011-11-22T19:25:00.001-06:00

Worked on bottom of squat position.

WOD 21-15-9
30# Ball Slams
25ft Sprint
Cant remember the time, 5 minutes or so. Felt like I should have gone faster on the sprints, but coming off the slams the legs felt crazy. Needed to get up to speed faster, the distance was just so short, had to turn around before ready.

11/21

2011-11-21T10:45:00.000-06:00

Air Force WOD - 4 burpees; then 4 burpees every minute until done:
20 Reps each @ (75#)
Thrusters
SDHP
Push Jerk
OHS
Front Squat
16:00 - really had problems holding the OHS

Worked on push press @ 75# 10x2reps

11/20 - Skippo

2011-11-20T19:27:00.001-06:00

The temps were a lot colder than expected, so brought a bunch of clothes, and got to Castlewood early. Got in some warm ups and chatted with everyone for a bit, wasn't sure what to wear though. Decided on the shorts, long sleeve light top, singlet, AND the blue jacket... Might have been a bit much.
Headed to the start, but held back with a group. Didn't want to push hard, but honestly got stuck behind some people that were going slower than I should have. Made the first loop pretty easy and uneventful. Moved out from some slower runners when I could, then stayed with a couple guys for most of the loop. They were doing the 10K so started to push it on the last mile.
Grabbed 2 gel packs and dropped my jacket at the halfway check, then dropped 1 gel, doh! Second loop started pretty good, had a female runner out a ways in front of me, so tried to pick it up just enough to reel her in. Took a little longer than I thought, but got to her just before the stairs. Had to pass her at the top of the stairs, needed to get moving and push up the first hill. Passed a guy in there somewhere too, but apparently didn't pick up the pace as much as it felt.
Either way, felt pretty easy going. The second big hill... OUCH, that one bit back, had to walk some at the top. Pushed on after the hill, once the legs came back alive. Most of the second loop was alone, didn't see too many other runners. Started to hear the finish line are approaching the last mile or so, so figured it was worth pushing now. Last mile was the fastest, and felt good. Finished with plenty left in the tank, but really enjoyed the run!

11/19 - Turkey Trot

2011-11-19T10:45:00.000-06:00

Ran the Wentzville Turkey Trot with Wyatt this morning. A little chilly and windy, but not bad. He started out OK, but barely a mile into it started feeling bad and giving in. The complaining etc messed up his breathing and stride and cost him a lot of time. Really picked it up after the first lap and started striding out great for mile 2. The back part of mile 3 was rough again, but pushed him hard up the last hill. He finished in 28:25 and took second in 10 and under age group!

11/18

2011-11-18T10:48:00.001-06:00

The Alamo Baseline - 1 ROUND for time: Base time was <4, total time was ~11?

10 Burpees
40 Air Squats
30 Sit Ups
20 Push Ups
10 Burpees

FINISH with:
100 Hollow Rocks
100 Superman Rocks

worked on box jumps. max height?

11/17

2011-11-17T10:08:00.000-06:00

Worked on muscle ups... still don't have it.
WOD - AMRAP in 10 minutes - 5 rounds
10 - front squat 95#
10 - chest2bar pullups - most of these ended up being standard kipping pull ups.

Plan on a 2 mile run with Wyatt later.

11/16 - easy day

2011-11-16T10:03:00.000-06:00

Should have just done total rest, but did some yoga and stretching, then decided to try the pull up wod from the other day. 1 pull up then add 1 every minute. Made it to 10 and had to quit... tougher than I expected.
Did some ab work before dinner.

11/15 double

2011-11-15T22:19:00.000-06:00

WOD 21 - 15 - 9 12:24?
Box Jumps (30" box+35#)
45# KB Swings

25 burpees cash out

5 mile St Charles Social Run @ 8:30 pace. felt good , strong on the hills.

11/14 Rest

2011-11-14T22:16:00.000-06:00

Ran an easy 1 mi with Wyatt to shake his legs out.

11/13 - CastleWood training

2011-11-13T22:13:00.000-06:00

Practice run for Skippo. Ran with the 8:30+ middle group 10K. Took it nice and easy. Only 2 hills and the stairs... not too bad. Went by Whole Foods after, then home. Went to Rotary park and ran another 3 miles with Wyatt. He did 5k in 28 mins, new PR.