Today
Short beach loop
Distance: 4.61 miles
Time: 53:17
Pace: 11:33/mile
I took 3 fairly long walk breaks. The sun was too hot -- I should've done this run about an hour earlier. Also, this was my first long-ish run in quite a while. Due to wildfires conditions have been really smokey here off and on for the last month. I've really lost a lot of what I built up, but hopefully I can get it back quickly with runs a few times a week.
Wednesday 7/6
Did a WOD I got from Angie.
50-40-30-20-10
kb swings (16kg)
AbMat situps (butterfly)
Results: 13:10
Would like to try this one with Russian swings and the 24kg kettlebell sometime.
Tuesday 7/5
"Fran"
21-15-9
thrusters (65#)
pullups
Results: 10:28
Not my fastest (9:10 @ Level I Cert), and not my slowest either, but only barely. The issue this time was just conditioning. My heartrate was off the charts, and that's what slowed me down the most -- catching my breath. I probably could've benefitted from someone getting in my face too. :)
Sunday 7/3
I ran for ~37 minutes and I don't the distance of my route. It felt good to be up early and outside.
Friday 7/1
Yoga, good times as always. I realized that doing the 11am class really makes a difference in how hot it feels in the room. I think it must be the sun coming in or hitting the building. I never start to feel like it's too hot to breathe in the 5pm or 6pm classes that I've taken.
Thursday 6/30
~30 minute run in the morning.
WOD @ 5:30 (only had 1 student in class, so we did the WOD together :))
4 rounds
800m run
50 air squats
then
50 hands-off pushups
Results: 30:09
Monday 6/27
Squat 12-12-12-12 @ 105
That really hurt.
Metcon:
10-1
Pullups
AbMat situps
14:56
Went mental on the pullups, eeek.
Hit yoga that night as well.
Showing posts with label 800m run. Show all posts
Showing posts with label 800m run. Show all posts
Thursday, July 7, 2011
Wednesday, May 11, 2011
Wednesday is endurance day
That's the new trend in our programming -- Wednesday's WOD is always a long endurance WOD.
Did this one solo after coaching the 9am class.
WOD:
Results: 31:32, 16kg kb, "regular" pullups
I just didn't have C2B's in me today. In fact, my kipping skills were pretty much zero on the first round. Thankfully my brain kicked back in during round 2 and those 10 went a lot faster. Longest set was only 3 in a row, so not my best pullup day. Thank god there were only 30 total...
I like 1-arm swings -- I wouldn't mind if we did them more.
My hamstrings were singing on the run, from the squat workout yesterday. I'm glad this week's squat workout didn't cripple me like last week's. That sucked.
Did this one solo after coaching the 9am class.
WOD:
3 rounds:
800m run
200m backwards run
30 1-arm kettlebell swings
10 chest to bar pullups
Results: 31:32, 16kg kb, "regular" pullups
I just didn't have C2B's in me today. In fact, my kipping skills were pretty much zero on the first round. Thankfully my brain kicked back in during round 2 and those 10 went a lot faster. Longest set was only 3 in a row, so not my best pullup day. Thank god there were only 30 total...
I like 1-arm swings -- I wouldn't mind if we did them more.
My hamstrings were singing on the run, from the squat workout yesterday. I'm glad this week's squat workout didn't cripple me like last week's. That sucked.
Tuesday, March 29, 2011
Murph-esque
I didn't think I would workout today, but with only 2 athletes in the 530 class, I decided to do the WOD with them.
It was basically Murph, or at least the middle section of Murph.
WOD:
Run 800m
21 OHS (135#/95#)
2 rds "Cindy"
15 OHS
4 rds "Cindy"
9 OHS
6 rds "Cindy"
3 OHS
8 rds "Cindy"
Run 800m
Results: 66 minutes; 65# OHS; 1/2 knee pushups
While I didn't have it in me to do 200 Rx pushups tonight, I'm pretty happy with doing 100 unassisted pullups. No rips in my hands, either. Good stuff.
My back felt a little sore as I started, which freaked me out on the two long sets of OHS, but then the pain completely went away.
It was basically Murph, or at least the middle section of Murph.
WOD:
Run 800m
21 OHS (135#/95#)
2 rds "Cindy"
15 OHS
4 rds "Cindy"
9 OHS
6 rds "Cindy"
3 OHS
8 rds "Cindy"
Run 800m
Results: 66 minutes; 65# OHS; 1/2 knee pushups
While I didn't have it in me to do 200 Rx pushups tonight, I'm pretty happy with doing 100 unassisted pullups. No rips in my hands, either. Good stuff.
My back felt a little sore as I started, which freaked me out on the two long sets of OHS, but then the pain completely went away.
Wednesday, July 28, 2010
Ooops, I did it again
Couldn't resist the Britney lyrics for a blog title, since yet again I have slacked on posting my WODs the day I do them. :-p
--
Tuesday's WOD was honestly just sad. I thought my head was in the game starting out, but then my focus just kind of whithered away, and I ended up performing really poorly. Well, you win some, you lose some. At least I had two very fast people to chase on the runs, reminding me I really need to work on my SPEED.
See? Sad.
Deadlifts I pushed it -- probably should've made it to 20, but I am a form nazi on those and take my time on getting set up. Thrusters I just went into la-la land. I came in from the 400m run, and just dicked around instead of jumping on the bar. Booo to that. That's just a symptom that my head is not in the game. For toes to bar, I only did 3 before coming off the bar. My grip is stronger than that, I need to do at least 5 (minimum) before coming off.
All in all, I came to the box, did some running, got a good sweat, and left determined to do better the next day.
--
The best part of Tuesday is what happened after the WOD. One of our newer members, Kamie, said she'd like to try the Rx weight of 205 at least once, just to see if she could do it. So I was like, hell yes, let's do it!
There ended up being 4 of us who stuck around for about 20 minutes taking turns on the bar. We started at 155 and worked our way up from there. I was able to share some of my knowledge about deadlift form -- including my absolute favorite setup technique from Rippetoe. Helped Jess with her "shoot up butt", Kamie with pulling the bar along her shins, and Melissa with her form on return (I feel her pain on that one, I still struggle on my return).
In the end Kamie was able to pull 195, and after she did, she did an awesome happy dance and took a little victory lap around the box. She is my kind of chick, I love her energy. :-D
Typing up this story, it sounds so mundane. Four chicks in a gym just screwing around with deadlifts. But what made me so excited about it was that there were 4 of us bad ass CrossFit ladies hanging out, getting our strong on.
So many days I've seen the guys hang around to play with the barbells after the WOD. When the ladies stick around, they are usually chatting or maybe working on their kipping swing. Both of which are great -- I love days when people hang out to talk, and I love seeing everybody working towards getting their pullups.
Those 20 minutes yesterday morning were special because the universe was telling me, yes, you DO have a tribe here. Yes, there are other chicks who get excited about testing the limits of their strength and learning how to get even stronger. It's something I've experienced in other places, but it hadn't really happened here. I can't wait to see what happens next. :)
--
This morning I dialed in my focus and pushed myself, so I was happy about that.
My first row was 2:01, the second row was approaching 2:20 -- I was too gassed to even look at the final time, but my pace on the rower display was up in the 2:20's for more pulls than I was happy with.
The burpees were just S-L-O-W. Holy cow. I was crawling up and down for some of them. But I didn't take any extended breaks, just slowed down the pace here and there to quasi-rest, so I'm happy with my effort overall.
After class I got a few of the ladies (all chicks today, woot!) to try the single-band muscle up progression setup. It really helped them to be able to focus on the skill of the transition -- both up and down -- by eliminating some of the weight in the movement. Even using a band to assist, the muscle up is still a really challenging movement, especially in terms of learning to support yourself up on the rings, and keeping the rings close to the body. Good stuff! Next time we'll set up the squat rack progression and see how people like that.
--
Time to get back to an attempt to be productive on my day off. I am super sleepy so I'm not sure how that's going to turn out. :)
--
Tuesday's WOD was honestly just sad. I thought my head was in the game starting out, but then my focus just kind of whithered away, and I ended up performing really poorly. Well, you win some, you lose some. At least I had two very fast people to chase on the runs, reminding me I really need to work on my SPEED.
In 7 min: Run 800m then AMRAP deadlifts (315lbs/205)Results: 18 deadlifts (@ 135#), 23 thrusters, 6 toes to bar
Rest 1 min.
In 4 min: Run 400m then AMRAP thrusters (45lbs/25)
Rest 1 min.
In 2 min: Run 150m then AMRAP toes to bar
See? Sad.
Deadlifts I pushed it -- probably should've made it to 20, but I am a form nazi on those and take my time on getting set up. Thrusters I just went into la-la land. I came in from the 400m run, and just dicked around instead of jumping on the bar. Booo to that. That's just a symptom that my head is not in the game. For toes to bar, I only did 3 before coming off the bar. My grip is stronger than that, I need to do at least 5 (minimum) before coming off.
All in all, I came to the box, did some running, got a good sweat, and left determined to do better the next day.
--
The best part of Tuesday is what happened after the WOD. One of our newer members, Kamie, said she'd like to try the Rx weight of 205 at least once, just to see if she could do it. So I was like, hell yes, let's do it!
There ended up being 4 of us who stuck around for about 20 minutes taking turns on the bar. We started at 155 and worked our way up from there. I was able to share some of my knowledge about deadlift form -- including my absolute favorite setup technique from Rippetoe. Helped Jess with her "shoot up butt", Kamie with pulling the bar along her shins, and Melissa with her form on return (I feel her pain on that one, I still struggle on my return).
In the end Kamie was able to pull 195, and after she did, she did an awesome happy dance and took a little victory lap around the box. She is my kind of chick, I love her energy. :-D
Typing up this story, it sounds so mundane. Four chicks in a gym just screwing around with deadlifts. But what made me so excited about it was that there were 4 of us bad ass CrossFit ladies hanging out, getting our strong on.
So many days I've seen the guys hang around to play with the barbells after the WOD. When the ladies stick around, they are usually chatting or maybe working on their kipping swing. Both of which are great -- I love days when people hang out to talk, and I love seeing everybody working towards getting their pullups.
Those 20 minutes yesterday morning were special because the universe was telling me, yes, you DO have a tribe here. Yes, there are other chicks who get excited about testing the limits of their strength and learning how to get even stronger. It's something I've experienced in other places, but it hadn't really happened here. I can't wait to see what happens next. :)
--
This morning I dialed in my focus and pushed myself, so I was happy about that.
2 rounds:
Row 500m
21 burpees
Results: 9:20-ishMy girl Melissa rolled in at just over 7 minutes, she freakin' rocks my socks!
My first row was 2:01, the second row was approaching 2:20 -- I was too gassed to even look at the final time, but my pace on the rower display was up in the 2:20's for more pulls than I was happy with.
The burpees were just S-L-O-W. Holy cow. I was crawling up and down for some of them. But I didn't take any extended breaks, just slowed down the pace here and there to quasi-rest, so I'm happy with my effort overall.
After class I got a few of the ladies (all chicks today, woot!) to try the single-band muscle up progression setup. It really helped them to be able to focus on the skill of the transition -- both up and down -- by eliminating some of the weight in the movement. Even using a band to assist, the muscle up is still a really challenging movement, especially in terms of learning to support yourself up on the rings, and keeping the rings close to the body. Good stuff! Next time we'll set up the squat rack progression and see how people like that.
--
Time to get back to an attempt to be productive on my day off. I am super sleepy so I'm not sure how that's going to turn out. :)
Thursday, June 24, 2010
RJ
I had been seeing that several affiliate blogs were no longer posting their WODs (in particular CrossFit Unlimited), so on this particular day I decided to show up without looking at the blog.
Aaaaand, of course on this day we were climbing the rope and I had totally inappropriate clothing and shoes on. And I had to work that night, so no do-over. Grrrrr.
So I ended up doing this WOD with substitutions for the rope climbs. And honestly, it would've been *a lot* easier to just climb the rope 5 times instead of doing 15 pullups and 10 rope planks.
I think read a blog once about making the substitution so much worse than the actual movement that it motivates your athletes to learn to do the movement. At the time, I kind of raised my eyebrows and wondered if that was a good idea. After doing this WOD, I'm thinking it's a brilliant concept, but only if the person is strong enough to do the movement. If they're just afraid to try, or frustrated, the penalty of great pain could be a very useful (and sneaky) motivator. :-D
There was a 45 minute cutoff for this WOD, hence the 3 rounds.
All pushups were fully Rx, which I am very proud of. I have come really far on my pushups.
15 pullups and 10 rope planks were just brutalizing. Time to add a pair of long socks to my workout bag for those occasions where I want to climb the rope. And honestly they come in handy for on-the-fly deadlift work as well.
I need a follow up with this hero WOD, for sure.
Aaaaand, of course on this day we were climbing the rope and I had totally inappropriate clothing and shoes on. And I had to work that night, so no do-over. Grrrrr.
So I ended up doing this WOD with substitutions for the rope climbs. And honestly, it would've been *a lot* easier to just climb the rope 5 times instead of doing 15 pullups and 10 rope planks.
I think read a blog once about making the substitution so much worse than the actual movement that it motivates your athletes to learn to do the movement. At the time, I kind of raised my eyebrows and wondered if that was a good idea. After doing this WOD, I'm thinking it's a brilliant concept, but only if the person is strong enough to do the movement. If they're just afraid to try, or frustrated, the penalty of great pain could be a very useful (and sneaky) motivator. :-D
"RJ"Results: 48:04 -- 3 rounds, subbed 15 pullups & 10 rope planks for rope climbs
5 rounds for time:
800m run
5 rope climbs
50 push ups
There was a 45 minute cutoff for this WOD, hence the 3 rounds.
All pushups were fully Rx, which I am very proud of. I have come really far on my pushups.
15 pullups and 10 rope planks were just brutalizing. Time to add a pair of long socks to my workout bag for those occasions where I want to climb the rope. And honestly they come in handy for on-the-fly deadlift work as well.
I need a follow up with this hero WOD, for sure.
Wednesday, May 19, 2010
Altered Eva
Yesterday I decided I'm definitely buying a kettlebell. So this morning I was looking through my posts labeled with "kb swings", and decided that it would be cool to do a modified version of "Eva" as my first WOD with it.
My dad was looking for a putter, and found me a 45# kettlebell for a great price at a local discount/used sporting goods store, Play It Again Sports. Love that place! I'm pumped they actually had kb's in stock, so I could support a local business instead of sending my money to D*ck's or another big-box store.
Tonight I hit the store, bought the bell, and headed to the track to take on my WOD!
"Altered Eva"
5 rounds:
800m run
30 kb swings
30 pushups
Results: I have no idea what my time was, because I was using the stopwatch on my iPod and the battery went dead during the run in the 2nd round. Oh well!
Honestly, I have eaten so horribly the last few days, and also earlier today, that it was all I could to do the finish the WOD, let alone achieve any kind of reasonable finish time. I think it took me about an hour. There was lots of resting, spitting, burping and leaning over feeling pukey. Gotta love it... :-X
But, on the bright side, I finished all 5 rounds even though I really wanted to quit early. I swung my 45# bell in sets of 20 and 10 for all the rounds. And I swung it 150 times total! Also, I got several sets of 10 consecutive pushups. There's a tiny glimmer of pride to be gleaned from today. :)
It feels good to be so sore and tired that all I want to do is lay on the couch and drink water. :)
My dad was looking for a putter, and found me a 45# kettlebell for a great price at a local discount/used sporting goods store, Play It Again Sports. Love that place! I'm pumped they actually had kb's in stock, so I could support a local business instead of sending my money to D*ck's or another big-box store.
Tonight I hit the store, bought the bell, and headed to the track to take on my WOD!
"Altered Eva"
5 rounds:
800m run
30 kb swings
30 pushups
Results: I have no idea what my time was, because I was using the stopwatch on my iPod and the battery went dead during the run in the 2nd round. Oh well!
Honestly, I have eaten so horribly the last few days, and also earlier today, that it was all I could to do the finish the WOD, let alone achieve any kind of reasonable finish time. I think it took me about an hour. There was lots of resting, spitting, burping and leaning over feeling pukey. Gotta love it... :-X
But, on the bright side, I finished all 5 rounds even though I really wanted to quit early. I swung my 45# bell in sets of 20 and 10 for all the rounds. And I swung it 150 times total! Also, I got several sets of 10 consecutive pushups. There's a tiny glimmer of pride to be gleaned from today. :)
It feels good to be so sore and tired that all I want to do is lay on the couch and drink water. :)
Friday, November 27, 2009
Ripping up my hands with Eva
Well, I have a new girl to add to my list over there in the sidebar. Our after-holiday workout today was "Eva".
5 rounds, for time, of:
- 800m run
- 30 kb swings (32k/24k)
- 30 pullups
Results: 56:16 -- 16k kb, white band for pullups
--
This one was fun! I talked my husband into coming with me, and that was definitely motivating. And the CrossFit gods smiled down upon me, and I wasn't the last one to finish! One of the guys finished after me. If I had used a 24k kettlebell, that would've been me...
My runs felt AWESOME. I love to run, and I'm finally getting good at it again. I was very happy we ran out the front door and skipped the god-damn rocky driveway in the back of the building. Nothing pisses me off more than trying to run back there. It just throws off my focus.
My right hand started ripping open around pullup 20 of the 4th set, got worse during the 5th set, and the left hand opened up in the 20's of the 5th set. There are 150 total pullups in this WOD. Tough on the hands. I was pumped that I stuck with the white band the entire time, and didn't have to go down to the blue band. Woot!
Grace tomorrow if I wake up early enough!
Monday, March 23, 2009
Repost: Just another manic Monday
Originally posted on another blog I write anonymously, but re-posted here because I want this blog to represent my entire journey since starting CrossFit.
I'm sitting at my dining room table, still in my sweaty gym clothes, catching up on blog reading before I start my crazy day.
I'm sitting at my dining room table, still in my sweaty gym clothes, catching up on blog reading before I start my crazy day.
At the gym this AM we did a warrior WOD - Badger.
"Badger"
3 Rounds for time of:
95/65lb Squat Clean, 30 reps
30 Pull Ups
Run 800 meters
I did my squat cleans with 35lbs (should've done 40 or 45, in hindsight) and for pullups I tried to do the first 10 with the band assist, and then finished the set with 20 jumping pullups. My hands are *hurting*. I did not sub ring rows, because I detest ring rows. Hate them with a passion.
As I was pounding the pavement on my last run, I started thinking about how my legs felt a lot like they do during the run at the end of a triathlon. If you switched and did the pullups first, then the workout would be a lot like a sprint tri -- swim-bike-run. Well, at least it would be if you swim like I do, all arms and shoulders, and hardly any legs.
Yesterday LT motivated me to do a run, so I did 30 minutes around our neighborhood. I felt decent, and wasn't completely washed out afterward. It helped that the weather has been so temperate here lately, and especially yesterday. We did some situps and pushups afterward.
The reason I haven't been posting that much? Ruby stole my glasses:
"Oh haiiii mom! I haz ur glasses!"
Actually, that's not really the reason I've been quiet. (I know! Shocking!) I went into a "holy crap, my life is in shambles" tailspin last week as I suddenly realized I am unemployed for the first time in about 8 years, and not only that, holy crap I'm fucking married! Yes, the wedding really should've clued me in to that whole thing, but I just had a moment where I realized how much my life has changed, and that threw me for a loop.
Luckily my husband was here to tease me and tickle me until I smiled, and then he proceeded to hug me a lot until I snapped out of it, gritted my teeth, and vowed to figure out this new life and not let the changes scare me into inaction.
And I continued to go to CrossFit, so at least I stayed on track with that.
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