Posts tagged crossfit

Strength:

Squat 4x6 @ 83#, 103#, 133#, 153#

WOD:

3 rounds:

• 10 back squats @ 155#
• 10 burpee box jumps 20”
• 20 ring rows

20:21 Rx. Probably should have done 135# or something so I could have at least got the first 10 together. It was all sets of 4s and 3s and 2s.

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If I didn’t have a kid, it would be really hard to get all my fitbit steps in! The majority of them came from playing Cat Woman vs. Spider Man on the trampoline yesterday, plus a bonus sword fight after dinner.

Strength:

5x2 Split Jerk @ 83#, 103#, 113#, 123#, 133#(Fail)

Great move for improving your bone density. Got 133# before, but today I got a sharp pain down my left arm — same arm that felt shady on Saturday. I think I have forearm splints, like shin splints. Ha!

WOD:

4 rounds:

• 5-Muscle Ups (scaled to 5 chest-to-bar Pullups & 5 Ring Dips)
• 10-Shoulder to Overhead (115/75)

6:30 — Weight was too light, but used bands on the pullups and dips. Should have done the men’s weight? I used barely a push press.

500M Row
30 Ring Pushups
30 Pullups
30 Wall Balls
300Ft Walking Lunges
30 V Ups
30 Back Extensions
30 K2E’s
100 Double Unders

Let’s ignore the fact that I had a hangover and was dehydrated. Let’s also ignore the pounding headache at every exertion. We’re also ignoring that I ripped my hand on the pull-ups and the fact that my left arm hurts. Oh, and I got about 2 hours of sleep. Blah, blah, more excuses, etc. We’ll also ignore that this took me 35 minutes. Total shit show.

INSTEAD! Let’s focus on the fact that this was my first WOD where I did the double unders!! All 100 of them!

Yay me.

7am Yoga: Check. Got all bendy.

Strength: Check. Made for some ugly face.

Bench Press 4x6: 105#, 115#, 125#, 125#

WOD: Check. Got all schweddy.

“Breham”:

• 10 — 15 foot Rope climb
• 20 — 225/155 pound squat
• 30 Handstand push-ups
• Row 40 calories

19:something. Subbed 2x rope scales for the climb. Strong enough to do them, I’m just afraid of heights. So the scale is you just lay on your back and pull yourself up then lower yourself back down to your back. Squats felt heavy. I’m still not a very confident squatter.

Strength:

Push Press 4x10 @ 63#, 73#, 83#, 93#

Next time for 10’s, I should start at 73. Still had gas in the tank.

Then DU practice — I can do them now!! Next up is stringing them together. Woohoo!

WOD:

5 rounds of:
- 2 wall walks
- 4 ring dips
- 6 burpee box jumps
- 8 clapping push-ups
- 10 jumping squats
- 12 ft monkey bars

Those bars are so high up! Scares me every time to jump off at the end.

I keep thinking about not posting boring WOD posts any more, but then I remember the hundreds of WODs posted by people like @rxingmyazzoff and @for-time that made me finally work up the nerve to walk into the gym. You never know who might be inspired by the most mundane posts!

Regional Indiv. Event 6 – 2013:

For time:

• 100 Double-unders
• 50 Handstand push-ups
• 40 Toes-to-bar
• 30 Shoulder to overhead (160 / 100 lbs)
• 90 foot Walking lunge with barbell in front rack (160 / 100 lbs)

Time was 30:50 (There is a 15 minute time cap at Regionals)

On the DUs, did 10 attempts (got all 10!) then 360 singles. Turns out it is all in the rope. There was a really good rope at the gym that somebody left, and it did the trick! I’ll be ordering one of those asap. Now I can do DUs! Yay!

Kipped most of the HSPUs because FIFTY.

Weight on the bar for the last 2 moves was 85#. I could have done the 100# for the overhead, but not the lunges. The lunges were the hardest part of the entire workout. It probably took me 10 minutes. Hahaha!

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For the past 4 weeks I’ve really been struggling on the food front. I was doing super awesome and then I was doing TOO awesome and I derailed myself. I’m in the right mindset to pull it together, I just have to follow through.

The number one thing that helps me get the eating under control is leaving the gym feeling awesome. The more of those I can string together, the more successful I am everywhere else (nutrition, my job, being a wife and mom, etc.).

I’m also going back to a mostly no-wheat diet. I made the healthiest choices when I was doing that!

Some things have been getting in the way of getting to the gym, and it will continue to be that way through June, but I’ll be doing my best — because that is all I can do! :-D

Thankfully, it is deload week. If I had to deadlift or squat today, I probably would have just fallen over.

Ground control to Major DOMS….

WOD:

100’ lunge w/25# overhead. Then 3x:

• 15 thrusters 95#/65#
• 15 wall balls 20#/14#
• 15 knees 2 elbows

Then 100’ lunge w/25# overhead.

21:34 rx

Seriously need to detox from:

• beer
• pizza
• beer
• cupcakes
• beer
• burritos
• beer
• chips
• beer
• granola bars
• beer
• cookies
• beer

Got my calorie counter out today. I’m up 5# from when I gave you guys $10.

Strength:

Shoulder Press 5x4 @ 53#. 73#, 83#, 93#, 93#

Deadhang Pullups: 5x5 — Unbanded were like 4, 4, 3, 2, and 0. I used the skinny band to complete each set to 5.

WOD:

5 rounds of:

• 10 pull-ups
• 15 shoulder-to-overhead 65#
• 20 back extensions
• 25 double unders (subbed 100 singles)

18:36 Everything was unbroken except the pull-ups. I can string together about 5 at a time now (the silly kipping kind) — a year ago, I never thought I’d be able to do this!

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Him: “Are you training for any marathons?”

Me: “No.”

Him: “Still running much?”

Me: “Not near as much as last year, maybe twice a week.”

Him: “I just ask because, well, not that you were big before or anything, but you’re looking [insert compact and curvy hand movements here].”

Me: “Ah, yeah, I haven’t lost any weight.”

I usually go to the 7 a.m. yoga on Tuesdays, but my cats woke me up at 5:30 so I just hustled on down for the 6 a.m. WOD as well.

Strength:

5x3 Push Press @ 75#, 85#, 95#, 105#, 115#

5x3 Power Clean @ 53#, 73#, 83#, ran out of time

WOD:

4 Rounds for Time of:

• 5-Hang Squat Cleans (155/105) scaled to 83#
• 7-HSPU’s
• 9-GHD Situps

12:43 — I kept getting stuck on the cleans on the first 2 rounds; last 2 rounds were much better.

YOGA:

Got bendy. I think the sanskrit for it was ashnakashapretzelasha.

RUNNING:

Just so you guys don’t think I actually think running is stupid and makes you fat, or that short people can’t run. (And actually because I’ll be encountering someone’s birthday cake this evening.)

Skill Work & Strength:

Bar stuff and muscle ups — I was able to finally string together toes-to-bar instead of one-and-stop-one-and-stop-and-one-and-stop. Woohoo! Can’t do muscle-ups. Tried a few times and just managed some nice chin-ups and face-thru-rings. :-D

Did some sled pulls (180#) and glute ham raises (one set weighted — that was awkward and scary).

WOD:

4 rounds of run 400m then 50 air squats.  14:10

You can play along and do this at home! Pretend 400m = .25 miles.

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I am having a super awesome day and the weather is great, etc., etc., but here’s some things that make me grumpy:

1. I’ve fallen in love with a pair of shoes that has been discontinued (Adidas Feather 2.0). What do I dooooooooo??

2. There is no #2.

I guess I’m not that grumpy.