Posts tagged crossfit
Posts tagged crossfit
WOD: Running, CrossFit & a Max Mile
Went to CF today for the first time in a couple of weeks. Was nice to be back and I got a bunch more, “Where ya been?”s than I expected. :)
Bench Press 3x10 @ 115
- Thrusters (115/75)
- Lateral burpees over the bar
10:20 scaled to 65#. Should have just went ahead and did the 75#, but it was still a tough one for the first day back after living on beer & cake for a week.
Followed by 2:00 double unders that I just half-assed.
THEN! A mile with Max! Check out that pace! He only walked once for about 10 seconds. We’re building some base for formal practices which will start in late July. Not going for fast, just steady.
After I stuffed my face with the pork, I went out for my weekend 4.5 miler. Started out waaaay too fast, but with a smile on my face. I could feel that my legs have discovered where the power is from doing all those treadmill intervals. Problem is, I only had one gear. Haha! My Garmin died at mile 1, but that was probably a good thing because the pace thing was distracting me anyway.
Walked this a.m., then
OH Squat 4x8 @ 65, 75, 85, 95, then
- 3 rope climbs
- 6 snatches 135/95 —- scaled to 65#
- 9 Burpees
Nothing to write home about. Then,
1 mile of intervals with the newest runner in the family — MAX!! He likes to do:
0.5 miles of 0:30 jog, 0:16 walk
0.5 miles of 0:15 sprints, 0:30 walk
Soooo fun having races!!!!!!!
Then p.m. tumblr miles to finish out my steps.
Only crap I ate today was a Clif z-bar and some pepperoni. Turns out my bacon-thieving cat also digs the ‘roni. Too funny!
Send positive mojo at ShortGrandma — possible torn meniscus. :(
Didn’t want to over do it.
Front squat 5s
Condition: 12 min AMRAP
-15 KB swings
-Rest 30 seconds
Thanks for-time I didn’t feel like coming up w something today.
Good news is knee feels much better. Gym buddy told me to try something new for core, loaded up heavy front squat, pick and hold it for 30 secs to one minute. Smokes your abs.
I did the same WOD as these fools, but only have a 35# at home. 6 rounds even.
Also did bench at home with the ego-correcting iron plates that aren’t made out of styrofoam like bumper plates seem to be. 4x12 @ 95#. I would have done 115# at the gym! So dense (me and the plates.)
Currently on the ‘mill finishing up my steps. Ate well today. Didn’t have to use my A-K.
Shew, cardio endurance — where’d you run off to?
Two days ago, I went for a “run”: jog-walk-jog-run-run-walk-jog-run-walk-sprint-walk-sprint-walk-jog. I was all over the place and it was hard! Garmin wasn’t charged, so no stats. Everyone is crushed, I know. Slacker city over here — can’t even maintain a watch charge, much less my own endurance charge!
Work and other matters have kept me from the gym. I can tell I’m paying for it — sooooo cranky and anything edible within a 200 foot radius falls in my face. Squishy, squishy.
All is not lost! I’ve been reading a most excellent motivational book. I’ll share a book report soon.
So, couldn’t get to the gym today. Was helping a sad friend feel happy (see earlier post re: Book of Mormon — abs hurt from that WOD).
But I have an entire gym at my house. I forget this sometimes.
Squats: 5x95, 5x125, 4x6@145
Sooo heavy with the iron at home. I don’t know what the difference is, but 145 feels like 185. I think bumper plates just bump egos.
Today’s WOD at the gym was:
100 double unders
50 double unders
100 double unders
I don’t have a rower, so subbed kettlebell sumo deadlift high pulls — 100, 50, 100. Holy shit, that was hard. Took me like 35 minutes. First set I broke up into 25s, but it was 10s and 5s after that.
My endurance has gone in the crapper after a couple of weeks! Here’s to getting back in the groove. I’ve been making an effort to get my daily steps in, too.
Daily goals this week:
CF or CF @ home if I can’t make it
eatteachwodrepeat and I are trying, and that’s what counts!
I’ve had a hectic 5 days and dead internet at my house. No internet plus special visitor robbsrunning equals one VERY clean house!
Today I was able to run at normal speed on my ankle for the first time since I twisted it. Super happy!
Strength: Partial Deadlift
3x12 @ 175#
Anything over 6 reps is cardio. Blargh!
- 400m run
- 10 deadlifts 225/155
A guy I know at the gym got a job at Rogue. This is a pic of their work gym. Not too shabby!
Today was 1RM Deadlift — I love deadlifts, but I am nowhere near where I want to be on them. Maxed out at 225# today. Tried for 245#, but could only lift it about an inch. I’ll just keep at ‘em. It wasn’t long ago that I thought I’d never get 200# off the ground! Have to remind myself of that. :-D
Then, one of the most cardio-intense WODs ever. The name really says it all.
4 Rounds for time of:
Took me 34 minutes and change — mostly slow because my mental game wasn’t spot-on today. I walked a ton during the last 2 runs, and my brain was saying stupid stuff like, “It’s those pounds you’ve gained,” “You’re so chubby today,” etc. Dumb brain, shaddup! Because I’m really in a positive mood today — 100% turnaround from yesterday. So I don’t really know where it was coming from. It was just a really tough workout.
Day before yesterday, we did 1RM on snatch. Mine hasn’t changed in 2 years — it’s still at 85#. Same for overhead squat — still at 105#. Think I could have added more, but ran out of time. Scared & excited to join the oly group and see how things progress. Need so much practice.
Got up this AM and did my intervals. Woot! 6x 1:00/3:00. Remembered to use my lap button on my watch this time. :-D
I’m having the best 1RM week at CrossFit! First was yesterday’s 1RM on bench at 160#, and today was 1RM squat at 195#!!!
Reps were 5x85, 5x115, 3x145, 1x175, 1x195
I know on both lifts I have another 5# in me, at least, so it will be fun to see where I’m at next time we have max week.
Then, we did a WOD with more running. Oops! :-D
22:57 — subbed Supermans for the back extensions. I have a hard time doing them on the GHD rigs because they don’t quite go short enough for me to break all the way at the hip. Haha!
Yesterday, I went jogging in the sunny sunny sunshine. So happy and cool and breezy and perfect.
1RM BENCH PRESS DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Got the party started with:
1RM Shoulder Press: 5x65, 3x85, 1x95, 0x98
I was super sad face! My day was already ruined. I think my prior 1RM was 103#, but I couldn’t push the 98# today. So all super sad and bummed, I set up for bench while having a pity party.
1RM Bench Press: 5x115, 3x125, 1x145, 1x155, 1x160!!!!!!!!!!! PR!!
Kicking myself now, because I wish I had went for 165! Oh well, next time.
And then we did “Lynne” — #theonlyWODthatmatters
5 Rounds for max reps of:
Bodyweight is currently 128# — I’ve always used 95# for Lynne.
Reps were: 27, 17, 14, 13, 13
(PR! Last time I got 22, 17, 15, 14, 13)
Pull-ups were kipping: 10, 7, 9, 7, 6
(PR! Last time I got 7, 4, 5, 5, 4)
To say I’m happy is an understatement. I really thought I had stalled out on bench. Woohoo!!
I don’t think I’ll be able to brush my teeth in the morning, though. Ha!
For our summer travels.
The Hulk is the giant from “Jack & The Beanstalk.”
I’m feeling very un-Hulkish with a couple of anti-PRs today.
1RM day for:
Clean & Jerk: 118# PR of 10#. Woohoo!!
(Then I tried for 123# 3x and couldn’t get under it — the clean is my weakness, not the jerk).
Front squat: 145#, 15# less than PR
Followed by “Grace”
- 30 C&J at 135/95
My previous was 85# for 4:20. Today I got 85# for 4:37. Started with 95#, but after 3 reps I knew it was too much. Stripped the bar, waited 1 minute, then started over.
So, 1 win & 2 losses.
Watching the CF games now. Lindy is at #10, Laura at #13, and Meghan at #31. I’ll be on the edge of my seat as the weekend plays out for our hometown girls!
Team shirt for CrossFit Regionals this weekend. I’ll be going up on Saturday to cheer for our girls. Lots of big names at Central East: Froning, Panchik, Foucher, Sidell, Barber, etc. Should be super exciting to watch these people exercise and stuff. Anybody gonna be there? I’ll be wearing that shirt if you think it’s me on the sidelines.
Interval run on the treadmill this morning. I forgot to push the lap button, but the cadence shows the intervals. 1:00 on / 3:00 recover (7.0 - 8.0, increased 0.2 each time). Much better than my fail intervals the other day where I tried to do 2:00 on. Next time, I think I can comfortably do 1:30 on without having to stop at all.
Then, off to the gym for:
7 rounds for time of:
14:54 — Didn’t know the box height was 24”; I think I used a 20”. Don’t hate me, but wall walks are my favorite. This was a little person workout, for sure. Most of the times on the board were around 25 minutes.
Afterwards, I was talking to our weightlifting coach and his partner. I spent a couple of hours last night looking at different programs spinning my wheels — well, it seems they have their own weightlifting group that they do programming for, and they invited me to join for a few weeks and see if it’s a good fit or not. Excited and scared. I really suck at clean & snatch. Jerk though? Yes, please.
It’s funny how many people at the gym ask me about my athletic background and assume that I’ve always done gymnastics my whole life. They’re always surprised when I tell them I’m a couch-to-5k-to-crossfit person, only in the past few years! I feel like my youthful body was truly wasted because I hated physical activity SO MUCH.
Now I’m off to mow the grass. Woo!
lmao @ the resurrection
Ooops, bad bloggin’ last couple of days.
Today was day 10/10 of my no sugar/alcohol/wheat. I avoided brownies, ice cream, chocolate, cookies, cereal, noodles, bread and much more. Only one minor slip-up: a recipe that all total had 2 Tbsp brown sugar in the whole thing. But on day 10/10 with no gym and being super tired (always means -1000 willpower points for me), I broke down and ate everything all at once. So, I’ll re-set again and go for 10/10 again. I bet hormones also had a play in today’s face stuffing.
I’ve not been lifting for strength very consistently over the past week or so, but perhaps that’s a good thing. I have a feeling we’ve got a week of 1RM coming up. After that, I’ll have a good chunk of numbers to get a new strength training plan started. I really want to do the powerlifting program at the gym, but the coaching time overlaps with the weightlifting class. Confliction!!!!!!!!!!
On Sunday, I did half of a WOD that had some bench press and then another one that was bear crawls + long jumps + burpees. I was not really feeling it, and my bench felt heavy. Only worked up to 125x5. Seems I’ve really stalled or even gone backwards on bench. Oh well.
You can do this one at home:
5 Rounds for time of:
*3 Burpees after every 5 broad jumps
On Monday, I did this:
2 Rounds for time of:
*Advanced Crossfitters only. Beginner to intermediate 1 round, scaling weight as needed.
Trust me, I scaled to 1 round and 65#, but the trainer put 10# more on it during the workout because it was too light. 1 round took me about 30 minutes, and it was the slowest mile I think I’ve ever ran. It was also 89 degrees out, and about 95 in the gym.
Today, I ran 30 minutes of intervals on my treadmill this morning. Good thing, because I got busy with work and wasn’t able to make it to the gym. My intervals sucked. I tried to pick up where I left off before with 2:00 fast/3:00 recover, but I’ve not been doing them for awhile so I need to crank it back down to 1:00/3:00 next time. My hamstrings are sore now, too.
23:40 Rx and my hands feel like this:
Nice to get them all prepped and ready, freshly peeled, for Memorial Day Murph. I’ve only done it once, but I remember my hands burning pretty bad during the whole thing.
Yesterday, while doing the cleans, it was really apparent how far I’ve progressed in the past couple of years. I felt really in control of the bar and was getting under it pretty fast instead of muscling it up like I used to do. It was super cool to know that I was doing it right. My hip flexors and quads were reminding me today during the thursters, though, how well I cleaned yesterday. Ha!