My lack of WODs for the past week is directly due to that MF'er I did on Monday -- 100 back squats at 50% 1RM. Thank god I had subs for most of my classes last week, due to my husband being on leave, because I couldn't walk right, let alone demo any movements until nearly Friday. I was seriously crippled.
And I was pissed because I had planned to take my husband to a power yoga class Wednesday night, but I was too sore to go to it. :( BOOOOO!
Though I think this means 2 things.
1. I need to squat heavy more often
2. I need to seriously consider ice baths after WODs that I know are going to crush my legs
--
In an effort to relieve my pain, I did the WOD on Wednesday AM. Also, I only had 1 student come to class, and I thought some "side-by-side" coaching would work well for the WOD. Especially since I really wanted to make some detailed observations of her rowing and running, as those are areas where she struggles. And I'm glad to say we had a great session, and got some ideas for things for her to work on. :)
WOD:
3000m Row
1.5 mi run
Results: ~35:00, row was ~13:00, definitely didn't push very hard on the row or run
Showing posts with label row. Show all posts
Showing posts with label row. Show all posts
Sunday, May 8, 2011
Tuesday, April 26, 2011
Row, Run and Whip
"Whip" is the word I always use to describe how to move the jump rope on double unders. :)
WOD:
10 rounds:
Row 250m
Run 200m
20 double unders
Results: 37:16
My DUs were back today -- there were only a couple rounds where I didn't get 20 at a time. Makes me even more pissed about how the week 1 workout went down!! Argh!
Note to self -- don't attempt to do DUs in your lifting shoes again. I think that factor highly contributed to my craptastic DUs in that WOD.
WOD:
10 rounds:
Row 250m
Run 200m
20 double unders
Results: 37:16
My DUs were back today -- there were only a couple rounds where I didn't get 20 at a time. Makes me even more pissed about how the week 1 workout went down!! Argh!
Note to self -- don't attempt to do DUs in your lifting shoes again. I think that factor highly contributed to my craptastic DUs in that WOD.
Wednesday, April 13, 2011
Fight Gone Bad
I'm so glad I broke out of my workout slump yesterday. My husband met me at the gym on his way home from work to do "Fight Gone Bad" -- I was already there after coaching at 5:30.
I ordered my exercises as show in the picture, just so I would be doing it like my athletes did. I've only ever done it as: box jump, SDPH, wall ball, row, push press. Yes, somehow I've only done FGB twice, and yesterday was the second time.
Result: 249, PR!
Previous score was 232.
I think for my next goal I'd like to get 260.
I ordered my exercises as show in the picture, just so I would be doing it like my athletes did. I've only ever done it as: box jump, SDPH, wall ball, row, push press. Yes, somehow I've only done FGB twice, and yesterday was the second time.
Result: 249, PR!
Previous score was 232.
I think for my next goal I'd like to get 260.
Tuesday, March 15, 2011
By Land & By Sea
Neat WOD title, huh? Reminds me of "The Viking" from CrossFit Camden. Which is appropriate since Doug programmed this WOD, and he is, in fact, a descendent of the vikings. Seriously! I prefer being Irish. :-p
Did this one on my own after coaching the AM classes. I was so glad I had my iPod armband in my bag from the race this weekend, that helped me keep my intensity up.
"By Land & By Sea"
Row 1000m
Run 800m
Row 750m
Run 600m
Row 500m
Run 400m
Row 250m
Run 200m
Results: 26:47
Not awesome, and not horrible - I'm fine with that.
Rolled out and used the band a ton after the WOD. Also tried this MWOD for calves, since mine get sore so often. Holy crap did it hurt -- more on the left side than the right. That is my "tight" side according to the chiro, so I'm not surprised.
--
After the WOD I set a new kipping pullup PR -- 12 in a row! Last week I did 10, and thought that was freaking awesome. And this week I've got 2 more! I'm still not as good with stringing them together during WODs, but I'm more hopefully about that getting better now that I'm able to get more in a row just in practice.
Woot!
I'm thinking an update to my "kipping pullup progress" video is in order. Maybe for that I can bust out 15. :-D
Kipping Pullup Progress - Nov 09 to Jan 10 from c wiss on Vimeo.
--
Anybody else doing the OPEN sectionals? I am doing my best to help our affiliate get a team spot at regionals, so hopefully nothing comes up in the workouts that will cause me to DNF. Fingers crossed...
My athlete profile
Did this one on my own after coaching the AM classes. I was so glad I had my iPod armband in my bag from the race this weekend, that helped me keep my intensity up.
"By Land & By Sea"
Row 1000m
Run 800m
Row 750m
Run 600m
Row 500m
Run 400m
Row 250m
Run 200m
Results: 26:47
Not awesome, and not horrible - I'm fine with that.
Rolled out and used the band a ton after the WOD. Also tried this MWOD for calves, since mine get sore so often. Holy crap did it hurt -- more on the left side than the right. That is my "tight" side according to the chiro, so I'm not surprised.
--
After the WOD I set a new kipping pullup PR -- 12 in a row! Last week I did 10, and thought that was freaking awesome. And this week I've got 2 more! I'm still not as good with stringing them together during WODs, but I'm more hopefully about that getting better now that I'm able to get more in a row just in practice.
Woot!
I'm thinking an update to my "kipping pullup progress" video is in order. Maybe for that I can bust out 15. :-D
Kipping Pullup Progress - Nov 09 to Jan 10 from c wiss on Vimeo.
--
Anybody else doing the OPEN sectionals? I am doing my best to help our affiliate get a team spot at regionals, so hopefully nothing comes up in the workouts that will cause me to DNF. Fingers crossed...
My athlete profile
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. :)
Wednesday, June 23, 2010
Chipper WOD on a Wednesday
For time:Results: 13:18, scaled up weight to 105#
- Front plank hold - 2 min
- 500m row
- 50 lunge steps
- 10 hang power cleans (155/95)
- 8 L-pullups
- 21 deadlifts (155/95)
This WOD was my first attempt at L-pullups, and I was pretty happy that I was able to crank them out. Did a little kip as I swung my legs up into place to get started, not sure if that's "Rx" or not? Hit chin above bar, then controlled the legs while I lowered back down -- I know that part was right, at least on the last 5-6. Was working on figuring it out the first 2-3 reps. Have been practicing those since this WOD.
Scaled up hang power cleans and deadlifts -- for me, if the male load is 155, the female load should be 75% of that, or 115. The power clean was the limiting factor for me, so I had to stick with about 70% of the male load at 105. Just a difference in opinion between me and the owner of my box. I was glad that I chose a more challenging weight for my cleans and deads.
Really worked my good form on these cleans. Doing Grace twice in the last couple months, I noticed myself getting really sloppy on landing power cleans. Instead of dropping under the bar more as it lessened in upward momentum, I was landing my feed waaaaaaay wide and letting my knees cave in. No good. So for these 10 reps I popped the bar as high as possible, but still dropped under with good solid form to land it solid on the shoulder.
I think I made it through 15-16 of the deadlifts before my grip gave out. Using mixed grip I may have made it all the way to 21 without stopping. I'm still happy with that split though -- only 1 re-grip in a set of 21 is a great improvement for me on deadlifts.
Wednesday, May 26, 2010
Three days at CF KoP
For some reason I've been lazy about posting my WODs this week. Time to catch up. :)
But first, shoutout to Donkey -- if you're reading, leave me a comment! Profanity welcomed! :-p
--
Monday morning I drove to Philly (this week of my trip I'm staying with my in-laws) and hit up CF KoP for the 6:30 WOD. It was fun to be back and see lots of familiar faces. As a bonus Aimee was even teaching the 6:30 class -- I didn't get to see her over Christmas, as she was taking a well-deserved vacation.
We did 4 mini workouts, each 3 minutes long.
Got some good feedback on row from Aimee -- only go back to 11 o'clock on the pull. I will give that a shot next time I'm rowing.
--
Tuesday was a benchmark WOD, which made me nervous all day, but I was excited to WOD with Steph and Cindy.
If anyone heard a sound during my first round of pullups, that was the sound of me blowing my own mind. I did 6 freaking pullups in a row! Then squeezed out 2 more before I dropped off the bar. Holy hell!
Proof of two things. I perform better when I feel like I'm working out in a supportive environment. And I perform SO MUCH BETTER when I'm eating food that is good for me. I've been focusing on cutting out sugar and dairy for the past few days, and upping the protein, and I'm back to feeling normal, instead of feeling like shit. I love Paleo. Hoping to dial back into being grain free very soon, but I'm just taking baby steps back into it at the moment.
I wish I had written down the rounds, but I think they played out something like this: 8-7-7-6-5-3
After the amazing first round of pullups, I was sooooo wanting to get to 40, but it just didn't happen. I would've been 2 closer, but 2 of my attempts on round 6 didn't quite get chin over the bar. I'm just happy I gutted out 3 good ones that round.
PS - This is another Rx'd benchmark WOD to check off the list! Woot! :-D
--
Tonight (Wednesday) was a strength day, which I was soooooooooo ready for. Haven't had a good strength day in what feels like forever.
Front squat: 3-3-3-3-3
Weighted ring dips: 1-1-1-1-1-1-1
Front squats were a bit challenging because of my aforementioned Atlas stone clavicle bruising. Owie! I got somebody's old tshirt out of the lost and found to pad my shoulder, and that really helped for my last three sets. Set #2 was almost a train wreck because I was so distracted by my shoulder hurting.
Results: 95-105-115-125-135
I am happy to report a new PR! My old 1RM was 125, and tonight I did 135 for 3. It was definitely a *struggle* on the way back up for each of the 3 reps, but I made it! What a great feeling! And it was cool to have a little cheering section right there with me, I felt a little bit like a CF rockstar. :-p
Next, it was on to dips. I just worked body weight dips since I can barely do a single body weight ring dip right now. First attempt I missed, then I got the next two. Then the ladies decided I needed to try a muscle up, which I totally wussed out on. My kip was just weak and I know I wasn't focused enough to do it. But I got some good feedback from Jason, and I have some things to practice.
Fourth attempt was a jumping muscle up, I went through transition by jumping and then pressed out of the bottom to do my dip. Fifth attempt was the end of another assisted muscle up, with my feet on a box in front of me. Got the sixth just on the rings, and failed on the seventh.
--
All in all, fun times, and a great three days of CrossFit. Tomorrow might be a rest day -- my dog seems to have ripped off part of her dew claw, so I have to get her to the vet. Poor girl. On a happier note, SHOPPING! It's so nice to be near stores I like, even if it's only temporary. :-D
But first, shoutout to Donkey -- if you're reading, leave me a comment! Profanity welcomed! :-p
--
Monday morning I drove to Philly (this week of my trip I'm staying with my in-laws) and hit up CF KoP for the 6:30 WOD. It was fun to be back and see lots of familiar faces. As a bonus Aimee was even teaching the 6:30 class -- I didn't get to see her over Christmas, as she was taking a well-deserved vacation.
We did 4 mini workouts, each 3 minutes long.
- Wall ball - as many shots as possible above 10 foot line in 3 mins
- Deadlift - as many reps as possible in 3 mins
- Row - as many calories as possible in 3 mins
- Atlas stone - as many ground to shoulder as possible in 3 mins
- Wall ball - 32 @ 14#
- Deadlift - 40 @ 95#
- Row - 47 w/ regular damper (noticed some people were putting theirs on 10)
- Atlas stones - 12 @ 60#
Got some good feedback on row from Aimee -- only go back to 11 o'clock on the pull. I will give that a shot next time I'm rowing.
--
Tuesday was a benchmark WOD, which made me nervous all day, but I was excited to WOD with Steph and Cindy.
"Nicole"Results: 36
As many rounds as possible in 20 minutes of:
400m run
Max pullups
Score is total number of pullups.
If anyone heard a sound during my first round of pullups, that was the sound of me blowing my own mind. I did 6 freaking pullups in a row! Then squeezed out 2 more before I dropped off the bar. Holy hell!
Proof of two things. I perform better when I feel like I'm working out in a supportive environment. And I perform SO MUCH BETTER when I'm eating food that is good for me. I've been focusing on cutting out sugar and dairy for the past few days, and upping the protein, and I'm back to feeling normal, instead of feeling like shit. I love Paleo. Hoping to dial back into being grain free very soon, but I'm just taking baby steps back into it at the moment.
I wish I had written down the rounds, but I think they played out something like this: 8-7-7-6-5-3
After the amazing first round of pullups, I was sooooo wanting to get to 40, but it just didn't happen. I would've been 2 closer, but 2 of my attempts on round 6 didn't quite get chin over the bar. I'm just happy I gutted out 3 good ones that round.
PS - This is another Rx'd benchmark WOD to check off the list! Woot! :-D
--
Tonight (Wednesday) was a strength day, which I was soooooooooo ready for. Haven't had a good strength day in what feels like forever.
Front squat: 3-3-3-3-3
Weighted ring dips: 1-1-1-1-1-1-1
Front squats were a bit challenging because of my aforementioned Atlas stone clavicle bruising. Owie! I got somebody's old tshirt out of the lost and found to pad my shoulder, and that really helped for my last three sets. Set #2 was almost a train wreck because I was so distracted by my shoulder hurting.
Results: 95-105-115-125-135
I am happy to report a new PR! My old 1RM was 125, and tonight I did 135 for 3. It was definitely a *struggle* on the way back up for each of the 3 reps, but I made it! What a great feeling! And it was cool to have a little cheering section right there with me, I felt a little bit like a CF rockstar. :-p
Next, it was on to dips. I just worked body weight dips since I can barely do a single body weight ring dip right now. First attempt I missed, then I got the next two. Then the ladies decided I needed to try a muscle up, which I totally wussed out on. My kip was just weak and I know I wasn't focused enough to do it. But I got some good feedback from Jason, and I have some things to practice.
Fourth attempt was a jumping muscle up, I went through transition by jumping and then pressed out of the bottom to do my dip. Fifth attempt was the end of another assisted muscle up, with my feet on a box in front of me. Got the sixth just on the rings, and failed on the seventh.
--
All in all, fun times, and a great three days of CrossFit. Tomorrow might be a rest day -- my dog seems to have ripped off part of her dew claw, so I have to get her to the vet. Poor girl. On a happier note, SHOPPING! It's so nice to be near stores I like, even if it's only temporary. :-D
Saturday, March 6, 2010
PTP Days 5 & 6
I highly recommend starting the PTP program on the 1st day of the month. It makes it easy when the date and the day of the program are synched up. :-D
No time to blog yesterday, I was running all over the place.
I was working with a milspouse friend at the base gym on CrossFit basics, so I did my deadlift and press there. I actually had a conversation with the on-base firemen about kipping pullups, which I was doing during my warm up on one of the squat racks. They are kind of attention grabbing in a "regular" gym. Of course I took a moment to try to sell CrossFit, we'll see what comes of it. :) I also had a fun conversation with a 65-year-old guy who competes in bench press competitions -- it's some variant of powerlifting where you can compete in a single event. He was cool, and I might swing back to the base gym next week to get some pointers from him and his lifting partner.
At our box we sign up for 5Ks and running events, but to keep it inclusive, I think we need to branch out and see if we can participate in things like powerlifting meets or Olympic weightlifting meets. One of my best friends at the box Allie is still working on her body comp, so her running is still really slow. But she out-lifts the rest of the ladies in the box by 30, 40, 50 pounds. A big part of me just wants to put her in the spotlight and let her beat us all soundly. :) She totally deserves it because she works her ass off, and never gets upset or frustrated, just keeps on plugging away.
Hopefully I will be posting more about that idea soon!
Anyway, back to the PTP stuff.
PTP Day 5:
So I went to the box and did Fight Gone Bad. I'll make up those sprints soon, though.
Here's the breakdown for my FGB, though I know no one cares about the rep breakdown other than me. :)
Wall ball: 11, 12, 12
Box jump: 28, 23, 19
Push press: 18, 14, 11
SDHP: 20, 16, 16
Row: 11, 11, 10
Total reps: 232
At first I felt good about those numbers, but after we all finished, I realized that I was in 3rd place, and had only been beaten by 4 and 7 reps. WTF???? Makes me think to myself I could've pushed out a few more reps here and there if I had know I could've pumped out the highest female score at my box.
So, as far as I'm concerned, Fight Gone Bad and I have a rematch sometime SOON.
--
This morning I coached the 0930 class, and we did "Team Cindy". In pairs, only one partner works at a time, and whole rounds must be completed before switching off.
There was some debate before we started about how much "waiting around" would have to be done, but I enjoyed doing the WOD that way. I think it is a perfect way to prep to do Cindy, which I would like to do sometime soon (afterall, it is in my 1st quarter goals). By having a break while your partner works, you can not only cheer them on, you can also move a lot faster each time it's your turn.
I starting losing my pushups on about the 5th of 6th round that I completed... That sucked. But I'm happy to say that I only had 1 really awful round for pullups. I pretty much was able to complete 5 in a row on 6 or 7 of the 9 total rounds that I did. Being able to do pullups is freaking wonderful. Now to get those dead hangs...
Squats were cake, makes me happy I've been working on them a lot. :-D
--
In two weeks I will be at my cert -- yikes! I need to re-read the study guide. I wish they provided some practice questions or something, I just feel like I don't know what to concentrate on since there are about 90 pages of material!
I also need to visit a copy shop and have them print and bind it for me, with extra pages added for notes. They provide some notes areas in the PDF file, but not enough for me.
No time to blog yesterday, I was running all over the place.
I was working with a milspouse friend at the base gym on CrossFit basics, so I did my deadlift and press there. I actually had a conversation with the on-base firemen about kipping pullups, which I was doing during my warm up on one of the squat racks. They are kind of attention grabbing in a "regular" gym. Of course I took a moment to try to sell CrossFit, we'll see what comes of it. :) I also had a fun conversation with a 65-year-old guy who competes in bench press competitions -- it's some variant of powerlifting where you can compete in a single event. He was cool, and I might swing back to the base gym next week to get some pointers from him and his lifting partner.
At our box we sign up for 5Ks and running events, but to keep it inclusive, I think we need to branch out and see if we can participate in things like powerlifting meets or Olympic weightlifting meets. One of my best friends at the box Allie is still working on her body comp, so her running is still really slow. But she out-lifts the rest of the ladies in the box by 30, 40, 50 pounds. A big part of me just wants to put her in the spotlight and let her beat us all soundly. :) She totally deserves it because she works her ass off, and never gets upset or frustrated, just keeps on plugging away.
Hopefully I will be posting more about that idea soon!
Anyway, back to the PTP stuff.
PTP Day 5:
- Deadlift: 115, 105
- Press: 55, 50
So I went to the box and did Fight Gone Bad. I'll make up those sprints soon, though.
Here's the breakdown for my FGB, though I know no one cares about the rep breakdown other than me. :)
Wall ball: 11, 12, 12
Box jump: 28, 23, 19
Push press: 18, 14, 11
SDHP: 20, 16, 16
Row: 11, 11, 10
Total reps: 232
At first I felt good about those numbers, but after we all finished, I realized that I was in 3rd place, and had only been beaten by 4 and 7 reps. WTF???? Makes me think to myself I could've pushed out a few more reps here and there if I had know I could've pumped out the highest female score at my box.
So, as far as I'm concerned, Fight Gone Bad and I have a rematch sometime SOON.
--
This morning I coached the 0930 class, and we did "Team Cindy". In pairs, only one partner works at a time, and whole rounds must be completed before switching off.
There was some debate before we started about how much "waiting around" would have to be done, but I enjoyed doing the WOD that way. I think it is a perfect way to prep to do Cindy, which I would like to do sometime soon (afterall, it is in my 1st quarter goals). By having a break while your partner works, you can not only cheer them on, you can also move a lot faster each time it's your turn.
I starting losing my pushups on about the 5th of 6th round that I completed... That sucked. But I'm happy to say that I only had 1 really awful round for pullups. I pretty much was able to complete 5 in a row on 6 or 7 of the 9 total rounds that I did. Being able to do pullups is freaking wonderful. Now to get those dead hangs...
Squats were cake, makes me happy I've been working on them a lot. :-D
--
In two weeks I will be at my cert -- yikes! I need to re-read the study guide. I wish they provided some practice questions or something, I just feel like I don't know what to concentrate on since there are about 90 pages of material!
I also need to visit a copy shop and have them print and bind it for me, with extra pages added for notes. They provide some notes areas in the PDF file, but not enough for me.
Tuesday, February 23, 2010
Row, row, row
WOD:
I came in first for all the women, and next-to-last for the guys.
I know I could've done more with my 2 minute row. When I realized I was hardly going to get 500, I was pissed! I don't know what I was thinking! I remember watching my split, which was hovering just above 2:00, and thinking, "that's good". But it wasn't! I should've been able to get over 500 in 2 minutes.
During the first round, I think I rowed my fastest 500 ever for me, I really smoked it. During the 3rd minute my pace started going up near 2:10, which kinda sucked. Need to keep that shit consistently down around 2:00.
I know I really went "all out" on the last round, the 1 minute. I think it's because mentally I knew it would fly by, and I really wanted to do better than I did in round 2.
Did 15 double unders in a row after the WOD, as part of the DU practice we did as a cool down. Woot! Also did a set of 10 and a set of 9. Getting there, slowly but surely. :)
3 minute row, all out effortResults: 732 + 499 + 261 = 1492
Rest 3 minutes
2 minute row, all out effort
Rest 2 minutes
1 minute row, all out effort
Track meters rowed in each round,
score is total meters rowed.
I came in first for all the women, and next-to-last for the guys.
I know I could've done more with my 2 minute row. When I realized I was hardly going to get 500, I was pissed! I don't know what I was thinking! I remember watching my split, which was hovering just above 2:00, and thinking, "that's good". But it wasn't! I should've been able to get over 500 in 2 minutes.
During the first round, I think I rowed my fastest 500 ever for me, I really smoked it. During the 3rd minute my pace started going up near 2:10, which kinda sucked. Need to keep that shit consistently down around 2:00.
I know I really went "all out" on the last round, the 1 minute. I think it's because mentally I knew it would fly by, and I really wanted to do better than I did in round 2.
Did 15 double unders in a row after the WOD, as part of the DU practice we did as a cool down. Woot! Also did a set of 10 and a set of 9. Getting there, slowly but surely. :)
Friday, February 19, 2010
Lots of links, Friday's WOD, Saturday preview
I'll start with the links today. :)
This "burpee tag" warmup looks so fun! If we didn't have so much equipment blocking the edges of our area of mats, I would totally do this for a warmup. Maybe if we go to the track one of these day for sprints, this would be a good warmup to do on the football field.
20 tips for improving your squat, shared by CrossFit East Sacramento, originally from the "Squat Clinic" article of the CrossFit Journal.
I finally gave in and signed up for Twitter -- I'm ceewiss, since cwiss was already taken. I only did it because one of my friends won't sign up for Facebook and we are having a heck of a time staying in touch. Guess she won that standoff. :-p
Yesterday I cooked up some yummy veggies and beef in my CrockPot -- I posted about it on the CrossFit Camden Paleo Challenge blog. :)
--
Today's scheduled WOD was "JT" -- handstand pushups, ring dips, pushups. With my (still) tweaky shoulder, I knew that was not a good idea. So I made up the workout from the 17th, with some modifications.
The only shoulder exercises I left in were wall balls, pullups and slam balls. I did a test K2E during my warmup, and it did not feel good, so those were out. The pushups I took out just to be on the safe side. I want to rest this as much as possible so I can get back to improving my skills for the cert in March.
I was feeling a little bit scared and wussy on the pullups -- those took me probably close to 1/2 my time. The double unders I did in 2 sets -- 9 and 11. That felt awesome. :)
--
Tomorrow is gonna be interesting -- I'm running a 5K that is completely on a bridge. With a 6% grade. ZOMG. It's the Sidney Lanier Bridge, which goes over the Brunswick River and essentially connects Jekyll Island to the rest of the Golden Isles / Brunswick, GA. This bridge is super-pretty, and I love driving across it. It should bepainful fun to run across -- and then back again.
This "burpee tag" warmup looks so fun! If we didn't have so much equipment blocking the edges of our area of mats, I would totally do this for a warmup. Maybe if we go to the track one of these day for sprints, this would be a good warmup to do on the football field.
20 tips for improving your squat, shared by CrossFit East Sacramento, originally from the "Squat Clinic" article of the CrossFit Journal.
I finally gave in and signed up for Twitter -- I'm ceewiss, since cwiss was already taken. I only did it because one of my friends won't sign up for Facebook and we are having a heck of a time staying in touch. Guess she won that standoff. :-p
Yesterday I cooked up some yummy veggies and beef in my CrockPot -- I posted about it on the CrossFit Camden Paleo Challenge blog. :)
--
Today's scheduled WOD was "JT" -- handstand pushups, ring dips, pushups. With my (still) tweaky shoulder, I knew that was not a good idea. So I made up the workout from the 17th, with some modifications.
WOD:Results: 13:27
20 cal row
20 wall ball shots (20lbs/14)
20clapping push upship extensions
20knees to elbowsGHD situps
20 double unders
20 star jumps
20 pull ups
20 lunge steps (each leg)
20 slam balls
The only shoulder exercises I left in were wall balls, pullups and slam balls. I did a test K2E during my warmup, and it did not feel good, so those were out. The pushups I took out just to be on the safe side. I want to rest this as much as possible so I can get back to improving my skills for the cert in March.
I was feeling a little bit scared and wussy on the pullups -- those took me probably close to 1/2 my time. The double unders I did in 2 sets -- 9 and 11. That felt awesome. :)
--
Tomorrow is gonna be interesting -- I'm running a 5K that is completely on a bridge. With a 6% grade. ZOMG. It's the Sidney Lanier Bridge, which goes over the Brunswick River and essentially connects Jekyll Island to the rest of the Golden Isles / Brunswick, GA. This bridge is super-pretty, and I love driving across it. It should be
Saturday, December 26, 2009
Hip extensions galore
Another great WOD at CrossFit KoP.
5 Rounds for time of:
Had some great motivation from the coaches, and from Steph, whose blog I've been reading for a few months now. She's just as awesome in person as she sounds in her writing. :) Now that I've sent her the link to this blog, I hope that motivates me to write more about the emotional / mental side to CrossFit.
I'm still hitting my wall where I can't bring myself to do oly lifts while I'm extremely out of breath... KB swings, situps, running and some other simple movement I'm cool with just pushing pushing pushing, but with the more complex movements with the barbell I need a bunch of time to breath, prep, think, stall. This is crap, though, because how can I get my intensity up if I don't just push through it? Something to keep thinking about and working on...
One thing that I love about CFKoP is how people call you on standing over the bar -- which I do a lot. When they see you leaning over and just holding the bar, breathing heavy, they get in your face and tell you to grab that thing and MOVE IT. Steph did a "3-2-1-UP!" countdown, and I've had another coach there do that same thing. Definitely something to add to my coaching arsenal once I complete the Level I cert in March.
I'm pumped that Husbeetle got some coaching on his squats. He needed to go wider in his stance, and point his feet out more to get his hips and knees in line. He did the thrusters Rx'd with 95#, and only needed a few corrections. His time was 24:57, and he did a 10 thruster set on his first round. As usual, I'm super proud. :-D
Hoping to be back in KoP at 9am tomorrow. :)
5 Rounds for time of:
- 500M Row
- Barbell Thrusters, 15 reps (95#/65#)
Had some great motivation from the coaches, and from Steph, whose blog I've been reading for a few months now. She's just as awesome in person as she sounds in her writing. :) Now that I've sent her the link to this blog, I hope that motivates me to write more about the emotional / mental side to CrossFit.
I'm still hitting my wall where I can't bring myself to do oly lifts while I'm extremely out of breath... KB swings, situps, running and some other simple movement I'm cool with just pushing pushing pushing, but with the more complex movements with the barbell I need a bunch of time to breath, prep, think, stall. This is crap, though, because how can I get my intensity up if I don't just push through it? Something to keep thinking about and working on...
One thing that I love about CFKoP is how people call you on standing over the bar -- which I do a lot. When they see you leaning over and just holding the bar, breathing heavy, they get in your face and tell you to grab that thing and MOVE IT. Steph did a "3-2-1-UP!" countdown, and I've had another coach there do that same thing. Definitely something to add to my coaching arsenal once I complete the Level I cert in March.
I'm pumped that Husbeetle got some coaching on his squats. He needed to go wider in his stance, and point his feet out more to get his hips and knees in line. He did the thrusters Rx'd with 95#, and only needed a few corrections. His time was 24:57, and he did a 10 thruster set on his first round. As usual, I'm super proud. :-D
Hoping to be back in KoP at 9am tomorrow. :)
Saturday, December 12, 2009
Bad attitude at the base gym
Something about working out at the base gym just throws me off my game... I don't know what it is.
Today I was able to do most of my stuff away from mirrors, and we were the only 2 people in the weight room area for most of the time, so it was something other than mirrors and crowds tonight...
The lack of a simple free-standing pullup bar and a few boxes to step on is one big frustration. Having to jump up to grab the two-handle grip thingy on a cable-crossover machine/rack to do knees to elbows was very fucking annoying.
And as I was struggling to do them, after feeling like I was really getting better at them on Tuesday in Charlotte, I just felt like a failure. I was thinking to myself how much I still suck at some of the movements that I practice.
I had some tears of frustration welling up in my eyes.
I know by now that the first thing that brings on those tears is a bad fucking attitude. A "can't do" attitude. Hate talk directed at myself.
STOP.
Instead, be aggressive. Focus. Attack. CONQUER.
Overcome.
Remember why you do this.
--
Courtesy of Crossfit Ballantyne.
WOD: For time. 2 rounds.
Today I was able to do most of my stuff away from mirrors, and we were the only 2 people in the weight room area for most of the time, so it was something other than mirrors and crowds tonight...
The lack of a simple free-standing pullup bar and a few boxes to step on is one big frustration. Having to jump up to grab the two-handle grip thingy on a cable-crossover machine/rack to do knees to elbows was very fucking annoying.
And as I was struggling to do them, after feeling like I was really getting better at them on Tuesday in Charlotte, I just felt like a failure. I was thinking to myself how much I still suck at some of the movements that I practice.
I had some tears of frustration welling up in my eyes.
I know by now that the first thing that brings on those tears is a bad fucking attitude. A "can't do" attitude. Hate talk directed at myself.
STOP.
Instead, be aggressive. Focus. Attack. CONQUER.
Overcome.
Remember why you do this.
--
Courtesy of Crossfit Ballantyne.
WOD: For time. 2 rounds.
- 20 KB Swings (1.5/1)
- 20 Knees to Elbows
- 20 Wall Balls (20/14)
- 20 Box Jumps (24"/20")
- 50 Double Unders skipped these, forgot my rope at home, the ones at the gym suck
- 250m Row
Results: who knows, I didn't end up timing myself
Wouldn't you know that the 1 other person in the gym working out, and not playing basketball, was on the 1 available rowing machine for 30 minutes, right while I was trying to do this WOD? Seriously, it was just a bad night like that. I did a 500m row at the end instead.
Cheered myself up when it was all over by doing an awesome frog stand to hand stand in the stretching area. Booyeah. I intend to impress my family with those once I get home for Christmas. :-p
Friday, December 11, 2009
Row, row, row
WOD: Row 5000m for time.
Results: 22:38
Hollah! I thought this was a great time for me, and I was very happy with it. It's something I think I can still improve upon, but it will be a process of slowing shaving off seconds over time. I really gave this one my all. I grunted on like 80% of the pulls! hehe Hope I didn't scare away the new girl who was doing her first workout after the 3 "intro" sessions.
Results: 22:38
Hollah! I thought this was a great time for me, and I was very happy with it. It's something I think I can still improve upon, but it will be a process of slowing shaving off seconds over time. I really gave this one my all. I grunted on like 80% of the pulls! hehe Hope I didn't scare away the new girl who was doing her first workout after the 3 "intro" sessions.
Monday, November 16, 2009
Jackie - 2nd round
WOD:
For time:
- 1000m row
- 50 thrusters (45/25)
- 30 pullups
Results: 10:19
Previous results: 14:14 according to the spreadsheet in the gym, 14:21 according to what I wrote down
It looks like I brought my time down quite a bit, but a big part of my first time was switching from one band to the other in the middle of everything. I thought I could use the white band, but couldn't get any pullups with it, so I had to switch to the blue. I had the blue set up and ready to go this time.
That said, I know my row was faster. Also, I was able to do big sets of thrusters: 25-10-15. I was pretty freaking proud of those, let me tell you.
Gross moment of the day: I spit into the front of my sports bra 3 times. I just had to spit! And I had nowhere else to do it! This is why I have to go to a CrossFit gym where no one cares instead of a "nice" gym. :-D
--
I worked on my headstands after the WOD. Right now I start off in "tripod" position, with hands and forehead on the mat, and knees balanced on my elbows. Then I work on slowly raising my legs and keeping balanced. I got up into a full headstand today, with my legs straight, which rocked. I'm doing a ton better with these. I did a few self-spotted handstand pushups after that. And finally I did 3 kipping pullup attempts, and on my last one I just about got chin up to the bar in one fluid motion! Woot! I need to start attempting dead hangs as well -- I'm good on the 2nd half of the motion, but not sure I can get started from a hang with just my arms and shoulders.
Wednesday, November 4, 2009
Loooooong time
Um, I think I kinda forgot the "for time" portion while doing today's workout? Maybe because I was the only one in the gym for the 8:30 class? When I got done my time just freaking cracked me up, because both times from the 6:30am class were in the 20's.
--
3 rounds for time of:
- 400m run
- 45 deadlifts (135lbs/85)
- 25 ring dips
Results: 42:10 -- 85lb deadlifts, ring dips with smallest assist band
--
I took a lot of rest in my first and third set of deadlifts -- I think that killed my time more than having to do a lot of the ring dips in sets of 1.
As I was finishing up my first set of deadlifts, my back was killing me. The second set felt awesome, I got in the zone. Then the third I just felt like my form was all over the place, though my back wasn't as tight as the first set, so I think my form had improved.
But at least I got my wish from yesterday to work on my legs!
This is my second time doing ring dips with the bands (1st time), and I'm definitely getting better.
Glad I banged this thing out in the morning, lots of errands to do today.
--
One more thought. I rowed 750m today in my warmup, and kept my pace right around 2:10, which was awesome. I can't wait to see how I can do on the 1000m row on Jackie. I'm also anxious to do another 2k row and improve my time on that benchmark.
Friday, October 23, 2009
Steamy Friday afternoon
Ick, it got hot today!
I worked out at 4pm because this AM I was attending Jane Wayne Day on base. I got a little warm-up there -- we did a modified version of the CFT. That stands for "combat fitness test". We did the "movement under fire" portion of the test. Scroll to the bottom of this article for a graphic. Husband wasn't there, he was in charge of a different station, so I drug and fireman carried a Marine who was about the same weight as him, 170lbs. Damn that 20 yard drag was freaking hard! Fireman carry was much easier in comparison. I was surprised at how well I could do that, my legs are definitely getting strong. :)
--
WOD:
4 rounds for time:
- 21 sumo deadlift high pull (95lbs/65)
- 15 hang cleans (95lbs/65)
- 9 cal row
Results: 21:03 RX weights
--
I'm not a big fan of rowing for calories. It's just weird. Maybe if the calories were shown in decimal increments, but they just go 1-2-3... Kind of annoying to see 8 and be waiting for it to suddenly flip to 9. I felt like it distracted me from just rowing well.
I probably could've done bigger sets, but after the first round, I pretty much stuck with sets of 5 for the hang cleans and the SDHPs. I was really dreading doing 65lb SDHPs before the workout started, but it wasn't that bad. Maybe it wasn't that bad because I only did 5 at a time? I dunno. :)
I do have to say that I hate that no matter what, after almost every workout, I'm still left feeling a little disappointed in myself. But my time was really good for RX weight, I did great. I need to start focusing on feeling satisfied with my performance. Being a perfectionist has some good results, but mostly it just makes you feel guilty or not good enough.
Thursday, October 15, 2009
CrossFit KoP visit - part duex
After pigging out with a friend on Tuesday night, I decided I had to hit up the gym on Wednesday, so I drove back from her place and just barely made it in time for the 6:30pm workout at CF KoP. Definitely worth it. Can I say again that I love love love the coaching at this box? Totally a great example that I would love to follow one day, if I ever coach CF.
Anyway, back to the workout recap...
--
WOD
Hang Power Snatch
3-3-2-2-1-1
2000M Row
Results: 45-55-60-65 and 8:52
--
I got a kick out of working on the hang power snatch. I realized from last Wednesday that the "hang" variants of the lifts are much more challenging in terms of using the power of your lower body. It's easy to get that hip extension in while coming from the ground. But when it's just a quick opening of the hips, it makes things a lot more difficult.
My form issues with the snatch were all over the place. On some I wasn't really shrugging and getting my elbows up and back, I was just immediately trying to drop under the bar. Probably very hilarious to watch. This also led to a lack of hip extension, and a crappy jump, which is a chronic problem of mine.
--
My row was an improvement over my last 2K, which I distinctly remember was 9:17. I am getting better at bringing my split time (right term?) down closer to 2:00. That seemed to be the ultimate goal of the other people at CFKoP, which would mean an 8:00 2k. Definitely my new goal.
I thought I kind of didn't try as hard as I could have on the row because I was thinking too much about form? It was weird. Maybe for one of my Sunday afternoon workouts when I'm back at home I'll attempt to 2k row again and really go all out.
Monday, October 5, 2009
Crappy 5k, Jackie
Well, Saturday we did our run, and I can't believe how much I sucked. I am so bummed, and kind of embarrassed, but I will post my results just so I can have the satisfaction of improving...
Chip time: 30:46
Gun time: 32:12
Pace: 10:22 min/mile
My Nike+ has been telling me that I'm running a nearly 9 min/mile pace, but apparently it has been lying to me. I didn't think calibration was really necessary, but now I'm seeing the error of my ways. I will hit the track on base today or tomorrow and run exactly a mile so I can get the calibration set and know exactly how slow I still am.
I just wasn't focusing during the race. My stride was short and I felt choppy. Blah. Husbeetle rocked it with an overall pace of 8:10, and he finished under 2 hours. He makes me proud. :)
--
WOD was "Jackie".
For time.
- 1000m row
- 50 thrusters (45/25)
- 30 pullups
Results: 14:21 (blue band on pullups)
--
Can I just say that I feel like I totally missed the boat on this workout?
The row went well, I did the first 250m pretty fast, and then settled in at about a 2:20 pace, which is normal for me.
Maybe I didn't row fast enough, because it wasn't my legs that were wobbly during the thrusters, it was my arms. I did 20-10-10-10. The last 10 were a bitch. I'm glad I chose to do 25 pounds, or I would've had to slow down a lot on those, and I was going for a fast, intense workout.
Pullups... I intended to use the white/beige band, but when I got up on the bar, I couldn't even get up for one pullup. I got down, rested, tried again, same result. So I had to waste the time of putting the blue band in place. I should've had it set up as a backup, lesson learned.
By the time I finished all my dicking around getting the pullups done, the intensity was totally gone.
I really thought I should've felt this one all over, but my legs still feel almost fresh. My arms are brutalized, though. My hand made it through OK, just a little ripping of the scabs from last week, I was really happy about that.
I'm looking forward to repeating this WOD in a month, and seeing improvement. I think if I can get my rowing down around 2:10 pace, that would rock. And of course longer sets of the thrusters, maybe two sets of 25 if I can gut it out. 10-5-5-5-5 on pullups would be awesome. We shall see.
Friday, October 2, 2009
Crossfit cripple
Oh yes, that is me today.
I skipped yesterday because I was super sore. But then today I told myself, "Self, if you go and do the workout it will loosen you up, and you'll feel better."
Um, yeah, so not true.
My armpits hurt. I had no idea I had so many muscles in my armpit area. And my chest muscles hurt. Not to mention my scabbed over hands are now cracking open. Tuesday is still wreaking havoc on my body. Ack.
--
WOD:
3 rounds for time
- 500m row
- 25 kettle bell swings (24k/16)
- 25 double unders (substitute 125 regular jump ropes)
Result: 20:48 (did regular jump ropes)
--
Obviously this workout shows that I need to learn to do double-unders. Need to find some videos on learning that.
I felt like total ass swinging the kettlebell, and usually I really enjoy that movement. Maybe it was just a lot heavier than I've done in a while? Most likely. It felt like it was 50 pounds, and I thought it was just going to fly out of my hands. My form sucked, I couldn't get my hips to snap because my grip just felt so tenuous. Stopped to rest a lot. Definitely a workout to try again in a few weeks and see how I've improved.
--
Tomorrow I'm running a 5k, and Husbeetle is running a half-marathon. He's such a sexy beast, and I love him for it. We'll do a 1/2 together sometime soon. :)
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