Annie

Woke up early so I could drive north from North Carolina (spent the night there) and still have time to hit a WOD at CrossFit KoP. My ass is super-sore from those weighted lunges yesterday morning, but I knew I could handle the scheduled WOD -- "Annie" -- even with a little soreness. Plus it's a great opportunity to test my new double under success.

"Annie"
50-40-30-20-10
double unders
situps

Results:  9:20

That's a little under a 6 minute PR on this WOD. Woot!

In the first round I did 30-something double unders. Woot! I was thinking about making a goal of 40 consecutive, since I had pretty much checked off the 25 in a row goal I had previously, but I think I'll switch that goal to 50.

I did situps unanchored with an Ab Mat.

I'm happy with my effort on this one. I really minimized rest, only rested while getting reset to do DU's. I knew I was doing well with pushing myself when I started getting that crappy feeling in my stomach that comes from moving "too fast". Which on a WOD like this is just the right speed. :)

However, I think I can still go faster. Round 2 of the DU's didn't start out so well -- the first 20 were very choppy, in 3's, 4's, 5's. If I can go nearly unbroken on each set, or at least do only 2-3 small sets, that will speed things up. I also think I can do my situps faster, which I think will take some practice.

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Vacation rocks so far! Last night I got to stay up late talking to my sister, and then I got a great early start this morning. I got a shower and chowed down on some chicken and kalamata olives, and very soon I'm off to pickup husband at the airport and drive down to the Jersey shore! I'd wave to Snooki for you guys, but she's in Miami this summer. :-p

Living room workout

Today I went back to my vacation standby, "Annie", to get my workout in. Plus I have been wanting to do that WOD ever since I had my double under breakthrough.

"Annie"
50-40-30-20-10
double unders
situps

Results:  15:10

Holy PR batman! What a relief to finally be able to do double unders and not suck at this WOD. I'm excited. :-D

I do have to say I got stuck at 40 on my first set. It was ridiculous. I missed like 10 attempts. But later in the WOD I did 10 in a row, and at one point I did more than 10 consecutively, though I'm not sure exactly how many it was, maybe 12 or 13.

So I have officially completed that item from my 1Q 2010 goals! Woot! :-D

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After "Annie" I walked the dog, then did tabata squats. I did slightly better than I did last time.

01/22/10: 17-15-14-12-13-13-14-13 -- 111
02/14/10: 17-17-15-16-14-15-13-13 -- 120

As a prep for my L1 cert, I'm going to start doing tabata squats at least weekly. And I think I might switch to doing them bottom-to-bottom. The one thing everybody says about the certification seminar is how long you have to hold in the bottom of your squat. So I might as well practice that ahead of time.

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Some links.

Steph's testimonial on the CF KoP site.

Why almond flour? from Elena's Pantry.
This article has some great facts about the benefits of eating almonds, as well as helpful tips about baking with almond flour. For example, did you know that an almond is actually the seed of a fruit, and not a nut at all?

Annie, redux

Took another shot at Annie today. It made me cry. F***.

"Annie"

For time. 50-40-30-20-10
doubleunders
situps

Results: 21:05, Rx'd

I definitely f-bombed a few times and threw my jump rope down a few times as well.

However, in being forced to do so many DU's, I think I had a little bit of a technique breakthrough. We'll see if I can go further with that on a day when I'm calmer...

Catch up post

Sat Dec 19 - Unscheduled rest day -- that's my new "PC" expression for taking a day off outside the "3 on, 1 off" prescription. :-p

Sun Dec 20 - Drove to sister's place, no workout.

Mon Dec 21 - Drove from sister's place to parents' place, no workout.

Tue Dec 22 - CF KoP @ home WOD for the freak December snowstorm.

For time:
50-40-30-20-10
Squats
Sit-ups
Push-ups
Lunges (50R/50L)

Holy cow, this workout was really hard on the ass. My butt was still hurting on Thursday -- and that is saying something, because it takes a lot to make my lower body sore. I am even more convinced now that I need to work more lunges into my warmups and WODs.

Due to some very poor diet choices, I was very close to puking during this WOD, even though it still took me about 35 minutes, so I wasn't doing it at super-high intensity. The lunges were making me want to cry by the time I was doing 30 each leg. Craziness. I liked it!

Wed Dec 23 - CF KoP "Annie"

Results: 23:53

This WOD was a freakin' grind fest, but the important part is that it was my first unscaled lady WOD! Woot! After doing DU's a few days ago, I decided I had to make myself do DU's when the WOD at CF KoP was Annie.

If I hadn't gotten so frustrated during the set of 30 DU's my finish time probably would've been a lot closer to 20 minutes. Just another point of evidence to use to convince myself to calm the F down while I'm working out.

After Annie, we did shoulder press for 5-5-5-5-5. My results: 3 @ 75.

Husbeetle came along, which I was super excited about. And he loved it, which led to even more excitement. It makes me happy when we can enjoy working out together. And it justifies my obsession with CF KoP, because he now shares my opinion that it's the most awesome gym ever. :)

Thur Dec 24 - 5K

We felt like running on Christmas Eve, especially since our legs were still sore from all the lunges on Tuesday and needed to be loosened up, so off we went despite the snow everywhere. I didn't have any slips at all, but my pace definitely suffered since I had to walk over lots of nasty spots, especially crossing streets. It was fun to run up and down hills! We don't get to do that at Camp Swampy.

Results: 3.25 miles in 32:53, according to my Nike+ sensor

Fri Dec 25 - Rest day. Merry Christmas! :)

Annie on a Friday

Still staying off the shoulder -- Annie seemed like a good one for that. Did it at home in my living/dining room, and scared the crap out of my dog. :)

My single-unders were kinda sucking. Maybe the differing beats of my music I had playing was messing me up? Who knows.

Annie:

For time, 50-40-30-20-10 of:

• double unders
• situps

Result: 15:29 -- subbed x5 single-unders for double-unders (i.e. 250, 200, etc)