As many reps as possible in 7 minutes of:
BURPEES!!! :)
Score: 64
Just like last year, I'm sick for the first workout of the Open, and I also sucked. Oh well! :-p
I'm definitely not in it to win it, and my goal is just to ramp up the intensity each week, and hopefully be back in fighting shape by the end of it.
Had a great time meeting more people at my new affiliate today. I think there's a lot of interest in starting a USAW club, so that has me stoked! I really think the Open is just the kickoff for what's going to be a great year. :)
Saturday, February 25, 2012
Thursday, February 23, 2012
100m sprints, Press 3RM
Great first weekday workout at CrossFit Rifles. Yay to having a CrossFit home!
Phase I: 100m sprints x 10
These sucked. My first one was beautiful, great form, heels pulling into my butt, no landing heavy on my heels. Then the oxygen deprivation kicked in. Sprints 7 and 8 were probably the worst. #10 I managed to get myself moving faster, and crossed the line at 23 seconds, I think. Not too bad! Also, it's great I didn't pull anything, that always seems to happen to me when I do sprints. Perhaps a nice side effect of marathon training? :)
Phase II: Choose a lift, 5x3, work up to a 3RM.
I partnered up with Jenny and we did press, since our legs felt like hell after sprinting. So why not choose the one lift where you don't have to do much with your legs? heh
W/U:
5 @ 45
3 @ 55
Work sets:
3 @ 65
3 @ 70
3 @ 75
3 @ 80
32@ 85
Last time I tested 1RM on press, I got 90, so I was happy with getting to 85.
--
7 minutes of burpees with a 6 inch vertical jump coming on Saturday! Lungs/oxygen will definitely be the primary limiting factor, closely followed by arms/chest. I honestly might have to lay flat on the ground, roll over to my back, and get up that way after a few minutes. Whatever it takes to get it done! I am really glad that the Open is at the same time as my CrossFit "restart", it is really helping me get motivated to not only stay consistent with WODs, but also get my food choices cleaned up.
Facebook wisdom:
Phase I: 100m sprints x 10
These sucked. My first one was beautiful, great form, heels pulling into my butt, no landing heavy on my heels. Then the oxygen deprivation kicked in. Sprints 7 and 8 were probably the worst. #10 I managed to get myself moving faster, and crossed the line at 23 seconds, I think. Not too bad! Also, it's great I didn't pull anything, that always seems to happen to me when I do sprints. Perhaps a nice side effect of marathon training? :)
Phase II: Choose a lift, 5x3, work up to a 3RM.
I partnered up with Jenny and we did press, since our legs felt like hell after sprinting. So why not choose the one lift where you don't have to do much with your legs? heh
W/U:
5 @ 45
3 @ 55
Work sets:
3 @ 65
3 @ 70
3 @ 75
3 @ 80
Last time I tested 1RM on press, I got 90, so I was happy with getting to 85.
--
7 minutes of burpees with a 6 inch vertical jump coming on Saturday! Lungs/oxygen will definitely be the primary limiting factor, closely followed by arms/chest. I honestly might have to lay flat on the ground, roll over to my back, and get up that way after a few minutes. Whatever it takes to get it done! I am really glad that the Open is at the same time as my CrossFit "restart", it is really helping me get motivated to not only stay consistent with WODs, but also get my food choices cleaned up.
Facebook wisdom:
Wednesday, February 22, 2012
At home WOD
Tonight I did a quick WOD at home. I thought it would be fair to put myself through the little triplet that I put together for a class at the gym last night. I'm working at the functional fitness gym on base now. :)
2, 4, 6, 8, 10, 8, 6, 4, 2
kettlebell goblet squats
kettlebell 2-handed swings
walk-outs*
Time: somewhere between 10 and 15 minutes, didn't time it specifically
*Walk-outs are essentially an "inchworm in place". Start from standing, put your hands on the ground in front of you, and walk out to a plank position. At this point, you can do an optional pushup. Then walk your hands back to your feet, and pull your upper body back up into a standing position. That's one rep.
For this workout, I did pushups on odd reps of the walk-outs.
2, 4, 6, 8, 10, 8, 6, 4, 2
kettlebell goblet squats
kettlebell 2-handed swings
walk-outs*
Time: somewhere between 10 and 15 minutes, didn't time it specifically
*Walk-outs are essentially an "inchworm in place". Start from standing, put your hands on the ground in front of you, and walk out to a plank position. At this point, you can do an optional pushup. Then walk your hands back to your feet, and pull your upper body back up into a standing position. That's one rep.
For this workout, I did pushups on odd reps of the walk-outs.
Tuesday, February 21, 2012
Monday, February 20, 2012
Yoga
Missed my window to go to the gym for a WOD on my own, so I did an hour of yoga at home instead.
If you're looking for some decent power vinyasa flow classes to do at home, check out this podcast: Baptiste Power Vinyasa Yoga with Kinndli. I've done the "Hour of Power" class from 1/7/09 several times, and I love it. I really like the 60 minutes when I'm on my own, rather than 90 minutes.
Still very sore quads today from Saturday's WOD, shoulders are feeling less "crunchy".
--
Sunday night my husband and I filmed submissions for a max chin-up challenge issued by one of my fav fitness peeps on Facebook, Jen Sinkler. Sorry for the sideways video. :)
Husband did 33. Yes, he's a total freakin' beast.
I did 5. Sounds so measly next to 33, but I'm still proud of it. Next goal is 7 consecutive. :)
If you're looking for some decent power vinyasa flow classes to do at home, check out this podcast: Baptiste Power Vinyasa Yoga with Kinndli. I've done the "Hour of Power" class from 1/7/09 several times, and I love it. I really like the 60 minutes when I'm on my own, rather than 90 minutes.
Still very sore quads today from Saturday's WOD, shoulders are feeling less "crunchy".
--
Sunday night my husband and I filmed submissions for a max chin-up challenge issued by one of my fav fitness peeps on Facebook, Jen Sinkler. Sorry for the sideways video. :)
Husband did 33. Yes, he's a total freakin' beast.
I did 5. Sounds so measly next to 33, but I'm still proud of it. Next goal is 7 consecutive. :)
Saturday, February 18, 2012
No longer a CrossFit orphan!
You may have guessed from my lack of posts since November that my consistency with my training had pretty much gone down the toilet. If you did, you were correct.
I really underestimated how hard it would be to stay motivated as a "loner" CrossFitter. I tried a few things to get my motivation back, but nothing really stuck.
This morning I did my first WOD at my new CrossFit home, and I am SO glad that I found them. The idea of struggling through this alone for the long term was really getting me down.
But now I have the wonderful people at CrossFit Rifles to sweat, struggle, learn and laugh with. It feels amazing to have a local CrossFit community to be a part of again -- of course I will always have my CF KoP peeps who have me as a satellite member. :)
We did a pretty simple team WOD, and I am physically wrecked. It will be a frustrating process to get back to where I was in terms of conditioning, strength and mental toughness, but it will be worth it.
--
Team WOD
500m row
9 front squat*
9 push press*
9 front squat
9 push press
400m run
9 SDHP**
9 ring dips
9 SDHP
9 ring dips
Results: 13:38 -- and that was all me and my slow ring dips
*65#
**24kg kb
On ring dips, I self-assisted with one foot, but tried to do the negative unassisted
I really underestimated how hard it would be to stay motivated as a "loner" CrossFitter. I tried a few things to get my motivation back, but nothing really stuck.
This morning I did my first WOD at my new CrossFit home, and I am SO glad that I found them. The idea of struggling through this alone for the long term was really getting me down.
But now I have the wonderful people at CrossFit Rifles to sweat, struggle, learn and laugh with. It feels amazing to have a local CrossFit community to be a part of again -- of course I will always have my CF KoP peeps who have me as a satellite member. :)
We did a pretty simple team WOD, and I am physically wrecked. It will be a frustrating process to get back to where I was in terms of conditioning, strength and mental toughness, but it will be worth it.
--
Team WOD
500m row
9 front squat*
9 push press*
9 front squat
9 push press
400m run
9 SDHP**
9 ring dips
9 SDHP
9 ring dips
Results: 13:38 -- and that was all me and my slow ring dips
*65#
**24kg kb
On ring dips, I self-assisted with one foot, but tried to do the negative unassisted
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