Have been wanting to do this one again (first time) for a while, I was bummed that it came up on a day where I had to play it safe and not get too sore. But I mentioned to another girl after class that we should get together and grind it out at Rx weight (115) so it may still be in my future. :)
"DT"
5 rounds
12 deadlift (155/115)
9 hang power clean (155/115)
6 jerk (155/115)
Results: 8:22, 65#
I put 75# on my bar, then changed my mind and took off 5's and added 10's to go to 85. Which I tried, and realized would mess me up. At which point I was pretty much out of time for messing with my weight, so I pulled off the 10's and went. Definitely too light, but it was still a good workout -- more like a barbell complex.
Jerks were messy. I power jerked (push jerk for you CrossFitters) and was pressing out on a bunch of them. I just get wonky when I don't split jerk. But that takes too long during a CF wod.
Friday, September 9, 2011
Wednesday, September 7, 2011
Audie Murphy gym
They opened a new gym on base where we're at, and I wanted to share some pics with friends, and this seemed like as good a place to do that as any. :) Spare my Facebook friends more CrossFit overload. :-p
--
I really should've taken a picture right as I walked in the door, but I was immediately drawn to the right side of the gym to take a picture of the rowing machines. Sorinex pullup / rack rig and a couple lifting platforms in the background.
View of the same stuff from the opposite end of the room. You can see a tiny piece of a GHD on the right side. I think there are 3 or 4?
Sleds! Along the back wall. Crash mat for ropes in the background.
Badass ropes. I might actually jump from the top on purpose just to land on that awesome mat! Let's make rope climbs like deadlifts -- back to the ground under control strictly optional. :-p
Boxes along the left wall. Tons of other agility stuff too, and also a bunch of weighted vests. I need to check those out and see if you can unload them to something less than 20#.
Weightlifting area and power cages in adjacent room. Don't know if there's any free-standing squat racks, if not, I may not be able to do much front squat or overhead focus in this gym. There doesn't seem to be enough room to back out of the power cage without tripping over the platform.
However, there is something totally amazingly awesome about this weight room -- THERE ARE TONS OF 15kg BARS!!!!! I have died and gone to weightlifting heaven. Seriously, half the bar seems to be ladies bars. Hallelujah! My current CrossFit gym only has 45# and 15# bars, so I will definitely be doing some of my weightlifting practice at this gym. I can't hook on the 45's, and I can't stand NOT to hook now that I've been doing it for so long.
More rowers in another adjacent room. Holy shit! Too bad I won't be living here during the 100,000m Christmas challenge this year. (Just looked back through my archives, and I didn't post at all about doing the challenge last year. That's probably good because I wouldn't do it again with a written reminder of how much it sucked!! :-p)
--
I really should've taken a picture right as I walked in the door, but I was immediately drawn to the right side of the gym to take a picture of the rowing machines. Sorinex pullup / rack rig and a couple lifting platforms in the background.
View of the same stuff from the opposite end of the room. You can see a tiny piece of a GHD on the right side. I think there are 3 or 4?
Sleds! Along the back wall. Crash mat for ropes in the background.
Badass ropes. I might actually jump from the top on purpose just to land on that awesome mat! Let's make rope climbs like deadlifts -- back to the ground under control strictly optional. :-p
Boxes along the left wall. Tons of other agility stuff too, and also a bunch of weighted vests. I need to check those out and see if you can unload them to something less than 20#.
Weightlifting area and power cages in adjacent room. Don't know if there's any free-standing squat racks, if not, I may not be able to do much front squat or overhead focus in this gym. There doesn't seem to be enough room to back out of the power cage without tripping over the platform.
However, there is something totally amazingly awesome about this weight room -- THERE ARE TONS OF 15kg BARS!!!!! I have died and gone to weightlifting heaven. Seriously, half the bar seems to be ladies bars. Hallelujah! My current CrossFit gym only has 45# and 15# bars, so I will definitely be doing some of my weightlifting practice at this gym. I can't hook on the 45's, and I can't stand NOT to hook now that I've been doing it for so long.
More rowers in another adjacent room. Holy shit! Too bad I won't be living here during the 100,000m Christmas challenge this year. (Just looked back through my archives, and I didn't post at all about doing the challenge last year. That's probably good because I wouldn't do it again with a written reminder of how much it sucked!! :-p)
Nooner
Hit the noon WOD today for the first time. Nice crowd, but they headed out pretty fast after the WOD. I still like the 9:30am group the best cause they love to chat afterwards. :)
This workout was pullup and pushup heavy, but being mindful that I'm attending the gymnastics cert this weekend, I modified. No need to show up to that class with hands too tender to even hang from the bar or rings.
AMRAP in 20 min:
25pullups ring rows
50pushups AbMat situps
75 squats
Results: 3 rounds + 12 ring rows
Damn, ring rows are killer! I forgot how annoying and hard they are! If I could artificially attach my hands to the bar and remove the grip elements from pullups, ring rows would be WAAAY harder, since there's no way to use momentum to help yourself up.
I focused on pulling my shoulder blades back and opening my chest, but I still felt this more in my arms than my pecs. Booo. Still figuring out the best ways to try to get those muscles activating more.
This workout was pullup and pushup heavy, but being mindful that I'm attending the gymnastics cert this weekend, I modified. No need to show up to that class with hands too tender to even hang from the bar or rings.
AMRAP in 20 min:
25
50
75 squats
Results: 3 rounds + 12 ring rows
Damn, ring rows are killer! I forgot how annoying and hard they are! If I could artificially attach my hands to the bar and remove the grip elements from pullups, ring rows would be WAAAY harder, since there's no way to use momentum to help yourself up.
I focused on pulling my shoulder blades back and opening my chest, but I still felt this more in my arms than my pecs. Booo. Still figuring out the best ways to try to get those muscles activating more.
Hotel gym quickie
We went house hunting for our next move in November, and flying home we were delayed overnight due to the crazy storms and tornadoes in the south. Having planned on working out at home that night, we did a quick workout in the hotel gym.
They had dumbbells, so I decided to do a modified version of Angie's birthday WOD, since I still haven't done that one. After that, I don't know if I wanna do the real one! :)
3 rounds:
16 DB hang cleans
16 DB thrusters
16 pushups
Results: 16:46 -- I used 20# DBs
Even with just the 20#s, my arms were really getting tired! It is sooooo much easier on your shoulders to rack the barbell than dumbbells.
After I finished that, husband still wasn't done so I didn't want to just sit there, but I did not want to do another rounds of thrusters. :) So I did a couple easy rounds of:
15# DB bench press
20 bicycle cruches
Since starting yoga, I've become a believer in the bicycle crunch, those things are awesome!
They had dumbbells, so I decided to do a modified version of Angie's birthday WOD, since I still haven't done that one. After that, I don't know if I wanna do the real one! :)
3 rounds:
16 DB hang cleans
16 DB thrusters
16 pushups
Results: 16:46 -- I used 20# DBs
Even with just the 20#s, my arms were really getting tired! It is sooooo much easier on your shoulders to rack the barbell than dumbbells.
After I finished that, husband still wasn't done so I didn't want to just sit there, but I did not want to do another rounds of thrusters. :) So I did a couple easy rounds of:
15# DB bench press
20 bicycle cruches
Since starting yoga, I've become a believer in the bicycle crunch, those things are awesome!
Monday, August 29, 2011
Launch! 5th Element Fitness
Those of you who have been reading this blog for a while have probably noticed that sometimes I like to "wax poetic" and reflect on the inner journey that CrossFit / yoga / running have taken me on.
Well, today is the launch date of a new blog I'm co-authoring with a few friends -- 5th Element Fitness.
I'm excited (yet terrified!) of this new venture, because it's going to allow me to take those random asides from my workout log, and polish them into something with a true purpose.
If you check out the site, and like the concept, I would LOVE for you to link to us on your blog, or mention us in a blog post. You can also "like" our Facebook page.
We are also open to guest posts, so if you have something to say about the part of fitness that's "beyond the physical", please contact me!
I will update here when my first "solo" post goes up, which should be in the next 2 or 3 weeks. :)
Well, today is the launch date of a new blog I'm co-authoring with a few friends -- 5th Element Fitness.
I'm excited (yet terrified!) of this new venture, because it's going to allow me to take those random asides from my workout log, and polish them into something with a true purpose.
If you check out the site, and like the concept, I would LOVE for you to link to us on your blog, or mention us in a blog post. You can also "like" our Facebook page.
We are also open to guest posts, so if you have something to say about the part of fitness that's "beyond the physical", please contact me!
I will update here when my first "solo" post goes up, which should be in the next 2 or 3 weeks. :)
Monday morning intensity
The WOD we did this AM is exactly the kind of stuff that I need. Manageable work periods with some short rests built in to keep intensity high while you're moving.
7 rounds, each for reps, of:
0:30 Deadlifts, 135/95 pounds
0:15 rest
0:30 Push ups
0:15 rest
0:30 KB Swings, 1.5/1 pood
Rest 1:00 between rounds. Post total reps per round to comments.
Results: 236 Rx
Having to use the fat men's bar really made it tough for me to rep out the deadlifts. Mentally I was comparing it to that CF Games Open Sectionals WOD that had ~100# deadlifts in it. There was no chance of using hook grip, and the bar was pretty much in my fingertips the last 5 reps of every round. Didn't even think about using a mixed grip until round 5 or 6 -- duh! Tried to stick with at least 12 reps on this movement.
Pushups... ugh! Managed to bang out 4 or 5 in a row to start, then some 2's in the early rounds, and only singles in the later rounds. Average number per round was around 8.
Love me some kb swings -- but they were tough being so out of breath. Tried to hold myself to a minimum of 10 each round, and managed to get closer to 15 a couple rounds.
Sunday, August 28, 2011
C&J ladder, C&J PR, metcon
While I was determined not to feel bad or embarrassed about scaling my first WOD at the new gym yesterday, I can't say that I was sad when the first part of Saturday's WOD gave me the perfect chance to demonstrate my strengths. :)
Men and women went through a clean & jerk ladder. Bars were setup at 10 pound increments, starting at 65# for women, and 95# for men. Though if I remember correctly, there wasn't an 85# bar?
Results:
Metcon:
4 rounds:
100m shuttle sprint (25m segments)
10 renegade rows (1 pushup, 1 row L, 1 row R)
20 situps
Results: 13:20 w/ 25# DB round 1, 15# DB rounds 2-4
Men and women went through a clean & jerk ladder. Bars were setup at 10 pound increments, starting at 65# for women, and 95# for men. Though if I remember correctly, there wasn't an 85# bar?
Results:
- \65#-115# -- went up easily with good technique
- 125# -- somewhat crappy wide-stance catch power clean; should've squat cleaned, I was being lazy, plus I'm out of practice
- 135# -- another iffy landing on the clean; on this jerk my right elbow broke and I had to press it back to lockout; for this WOD it counted, wouldn't have in a competition
- 145# -- made two attempts at the clean, but just didn't have it; I think I may have been able to do 140#
Metcon:
4 rounds:
100m shuttle sprint (25m segments)
10 renegade rows (1 pushup, 1 row L, 1 row R)
20 situps
Results: 13:20 w/ 25# DB round 1, 15# DB rounds 2-4
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