Friday, July 30, 2010

Isabel

For some reason felt exhausted after my 5k yesterday so didn't force a double.
Right knee is a little achy from the 5k yesterday so decided to weigh myself 175.2 Those 4lbs felt like 8lbs on the run.
Snatches didn't feel good in the warm up but in the workout they didn't feel bad. Goal was sub 5.

"Isabel"
For time:
Snatch 135 pounds, 30 reps
4:27
Splits by the 10 1:07, 1:40, 1:39 (3 press outs)

Goal was met! More so, no pain in the shoulder. I could have and should have worked faster then I did. Jonny recorded it so I got to breakdown time by the 10s and count how many press outs I had over EL. I have until Monday to enjoy myself before Zack puts me through carb/sugar rehab. Ugh!

Updated splits and next time should shoot for 5 unbroken in the beginning. The press outs weren't bad just bad pulls that I muscled under.

Thursday, July 29, 2010

5k

Slacked and took a rest day yesterday. Did the 5k in the neighborhood at 3pm ish. Not a good idea with temps and traffic.

27:22
Splits per mile 8:20 (Cullom), 8:46 (Belle Plaine), 9:14 (Campbell, also lost about :50s to a traffic light)

1st mile left ankle and right arch started to bother me. Started to feel a blister forming on right foot towards end. Didn't really push it. Wanted to see what my splits would be if I ran comfortably...not so good.

Tuesday, July 27, 2010

More pull ups

Considered taking an additional rest day but still trying to get my body adapted to the volume of 3 on 1 off schedule. Lats are a little sore, abs are really sore, and VMOs are obnoxiously sore.

"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

30:24
Splits 3:14, 6:20, 6:33, 7:03, 7:12

About 1/3 kipping, the rest deadhangs. Butterflies are a no go, tried about 2 and shoulder doesn't like it.
Calculated it and since doing mainsite workouts since 7Jul I've done 504 pull ups in wods. Awesome!

I'm officially done with my 5-day Z-pack, I hope my breathing/cardio comes around.

Sunday, July 25, 2010

Brutal Angie!

As if "Angie" isn't bad enough. I'm sore as hell from my CF Total yesterday, my neck was irritated from my motorcycle helmet and the speed on the freeway and I tried to catch up on hydration throughout the morning (didn't feel bad but my urine said I was dehydrated). When I last did the Games "Helen on Steroids" I made it through 8 kipping pull ups before my shoulder started to hurt. I told myself I was going to make it through 20 pull ups if my shoulder felt good. As I started, I got caught up with the moment 15, 10 and ouch! Shoulder started acting up. I did a mix of deadhang pull ups, half kips, and sets of 3 butterfly and regular kips here and there.

Moving on to the push ups, shoulder felt really bad. Only had about 25 before I started breaking into 3s then by the 40s I was in singles. Ouch!

Looking forward to getting into the situps my hip flexors started cramping and the water started slooshing in my stomach and getting me ill.

Lastly ended with squats where my hip flexor was still crampy but not as much as my VMOs. Felt pretty bad to fully open the squat.

29:30
Splits 11:48, 8:27, 5:23, 3:52

Saturday, July 24, 2010

CF Arlington Heights

Teaching the the Level 1 Cert at Arlington Heights with Pat, Eric, Matt, Cherie, and Joe. I love meeting people from the area, seeing people from other CrossFits and most of all teaching it. Looking forward to the day where I starting taking on a little more and do a couple of the lectures.

Today, I crammed in the fastest CF Total. I tried to warm up a little before the end of the last lecture. and had to finish in NLT 1 hour. Feeling slightly sore from yesterdays triple Games WOD but my hands hurt the worst from the rope climbs.

CF Total: 1015
Squats 135x5, 225x3, 315x1, 365x1, 375F
Press 135x1,155x1,175x1,185F
Deadlift 225x5, 315x3, 405x1, 455x1, 475x1, 485f, 485f

That rest day can not come soon enough. 5th day in a row.

Friday, July 23, 2010

Games mod wod

After the WL BBQ, I came back to the box about 9pm to do the Games Final WOD. I was due for a rest day but I know there's no way I was going to be able to do this at/after the cert Saturday.

Here's what it was suppose to be:
Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A. I modded 2x 10' wall climbs for the 12' wall climb with flip. Didn't realize how jacked up m shoulder is still until I started doing OHS I made about 8 before I stopped and questioned how good of an idea it was to drive through "bad" pain. I broke most up into 3 reps.
1 complete round 13 OHS

Part B.
No mods. Even light clean and jerks felt bad after doing the toe-to-bars did all power snatch/muscle snatch.
1 complete round, 5 ground-to-overhead

Part C.
6' Banister climbs
15' rope climbs
2 complete rounds, 3 burpee wall jumps

Thursday, July 22, 2010

RIng HSPU!

Really glad Erin, Lindsay, Bryce, and Anthony decided to do this one with me! I really thought there was a chance that I might hurt myself in this one.

7 Rounds for time of:
205# Power cleans, 3 reps
Ring HSPU, 4 reps

14:36
Splits :35, 1:32, 3:57, 6:21, 9:19, 12:11, 14:36

First two rounds were rockin', 3rd and 4th cleans started to get heavy, 5th, 6th, 7th HSPUs in singles with a couple of fails. No fails on the power cleans but definitely took some time before picking it back up.

Wednesday, July 21, 2010

Yay, a short one!!!!

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

The deadlifts actually felt heavy after the first round. (7, 4/3, 1/3/3) not sure if it was because of the pistols.
2 complete rounds +11 pistols.

Tuesday, July 20, 2010

"Helen on Steroids"

Came in late to get this one done. I wanted to do it earlier but it was just way too hot.

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Broke the swings in the first round to save my grip for the pull ups but it didn't really matter as I started the pull ups I did 4 butterflies, shoulder hurt. Did 4 regular kips, shoulder hurt. Did the rest all deadhang/small kipped. Definitely made things a bit interesting.

Looking for my time.. it was 3?:

Friday, July 16, 2010

The Hermosa Luxury Beach House/CF South Bay



16Jul
Got up early and got this WOD in beachfront in Hermosa.
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
1.28, 1.23, 1.27, 1.27, 1.27, 1.25, 1.27

Later we headed to CrossFit South Bay at noon to do a wod. Forrest and Remy were cool and let me do my own thing on the side. Since I took an additional day off for the day we travelled it was a good time to get caught up.

Deadlift 1-10-1-20-1-30 reps

425-315-425-225-415-185

Weights felt heavy. All of the bigger rep sets could have still been slightly heavier.

17Jul
It was crowded at CFSB and I almost had to jump in on the team wod but lucked out.
Warming up in the snatches 95 felt uncomfortable...almost painful. 135 felt awful but I hoped that it would get better as I went through the workout. I considered this to be a skill development day rather than an all out wod.

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Can't find my time but it was around 20:00.

Wednesday, July 14, 2010

Catch up

Took a long break for the wedding/honeymoon. Coming back I decided I was going to HQ workouts for a minimum of 8 weeks. Started on Tuesday with a nice easy Rest day. Awesome!

Wed 7Jul
225# squat, 20 reps
Toe-to-bar, 40 reps
2 Pood KB swings, 60 reps
10:40

Thur 8Jul
100ft Lunge
Descending 21-18-15-12-9-6 reps of
Pull ups and sit ups
13:18

Fri 9Jul
"Johnson"
20 min amrap
245# Deadlifts, 9 reps
muscle ups, 8 reps
155# Squat cleans, 9 reps
2 rounds 9 deads

Sun 11Jul
5 Rounds for time:
135# thrusters, 15 reps
400m run
30:38 (3:34, 5:29, 6:57, 8:07,6:28)
(8/7,3/5/4/3,5/5/3/2,5/3/3/2/,4/2/2/2/3/2)

Mon 12Jul
"Joshie"
3 Round for time of:
40# db snatch, right arm, 21 reps
L-pull ups, 21 reps
40# db snatch, left arm, 21 reps
L-pull ups, 21 reps
39:39 (11:57,14:54,12:47)

Tues 13Jul
Yay! My birthday WOD
Fight Gone Bad
285
WB 30,20,20
SDHP 20,15,15
Box 27,20,22
Push 15,15,19
Row 16,15,16