Short Mom

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Posts tagged crossfit

37 notes &

WOD: CrossFit, Wendler & Oly, oh my!

Wanna place bets on how many days/weeks before I start complaining about something hurting?

Strength:

Shoulder Press 3x10 @ 55#, 65#, 75#

Weighted Pull-Ups 5x1 @ 10#

WOD:

4 rounds of

  • 10 bench press (135/85)
  • 15 ring rows

7:00 rx

Wendler:

Squats up to 4x153

Squaaaaats, why have you forsaken me? Do I gotta squat 3x a week, or what?! Fuuuuuuuu. Grumble.

Oly Work:

Snatches 5x3 @ 55#

Snatch Pulls 3x5 @ 85#

I suck so bad at this that it will be exciting to look back in 6 months or so at these posts.

Filed under wod crossfit weightlifting wendler shoulder press squats snatches

42 notes &

WOD: CrossFit & Weightlifting

Strength: Squats 4x2 @ 125, 145, 165, 185

WOD:

3 rounds
- 20 calorie row
- 20 jumping lunges (burrrrn)
- 5 rope climbs
- Rest 1:00

Snatches: 3x50, 2x60, 2x65

C&J: 3x70, 2x89, 2x85, 2x95, 2x95

I was afraid to go higher on either because I was at the gym where you can’t drop weights (it’s on the 2nd floor of a building). Will make up the rest next week at the other gym. I suck so bad at these, which is why I’m putting in some work.

Noticed the guy next to me doing similar and it turned out we were working the same Catalyst program (basic). He said 2 other guys were doing it too. We planned on meeting up with our weightlifting coach a couple times this month to get eyes on us. Exciting!

Filed under wod crossfit squats snatch clean and jerk weightlifting

32 notes &

WOD: CrossFit, Wendler & Oly 07.04.2014

4th of July WOD:

100m bear crawl
50 kb swings (70/53) -> scaled to 45
40 wall balls (20/14)
30 burpees
20 toes-to-bar
10 monkey bars 24’
20 shoulder-to-overhead (135/95)
30 pull-ups
400m run
50 hand-release push-ups
100m bear crawl

30:14, le sweat. I’ve got baby soft hands after vacation, so they’re pretty much on fire now. Because of that, I skipped monkey bars and ran a few laps instead.

Wendler:

Deadlifts up to 180x7
Shoulder Press up to 80x5 (shoulder were toast after the WOD)

Oly Work:

Power Clean 5x3 @ 65#
Hang Snatch (below the knee) 5x2 @ 55#
Snatch Push Press + OH Squat 3x(3+2) @ 75#

FEED ME

—————-

justbrooksy clued me in to the sale over at MuscleDriver this weekend: 25% plus free shipping. If you want some goods, now’s the time!

I ordered some bumper plates for home — all I have is iron. This will be awesome because I won’t have to cram all that work above into one gym session. I could do my Oly lifts in the morning or evening at home or when work is slow. I got a set of 45-25-10s. Go get ya some!! Or a belt or some tape or some chalk on the cheap or something.

Filed under wod crossfit oly wendler deadlifts shoulder press

74 notes &

Killin’ it! Didn’t eat any if that pie or ice cream last night, either. Kudos to you guys who suggested I live a life of moderation, but perhaps you don’t know what it’s like to be a sugar junkie. I wouldn’t have just had One piece or One scoop. Go figure — I have this blog for Reasons. :-)

Interval run this morning on the treadmill: 5 min warmup, then 6 x 1:00/3:00, then 5 min cool down. Speeds went from 7.0-8.0, up 0.2 each interval, with 6.0 on the recovery.

Then off to the gym. Front squats for lunch: 4x4 @ 125#.

Metcon 1 was 7:00 EMOM:
- 1 clean
- 1 hang power clean
- 2 front squats

Used 85#, wished I had used 95#.

Metcon 2 was 4 rounds of:
- 400m run
- 50 double unders

14:30 Rx. Oops. Ran twice in one day.

If I have time, I’ll do Wendler deadlifts later tonight.

Filed under wod crossfit running front squats

57 notes &

So far, so good! Staying on plan! Only one itty bitty problem — I neglected to allow time for a shower anywhere in there. Oops.

WOD:

21-15-9:

Strict handstand push-ups
Strict pull-ups

14:40 — scaled most of the pull-ups with a band.

Wendler bench press: Worked up to 5x125 (video). Kind of sad, I really wanted 8, but 5 was fought for. Got that easy in the past, but have lost some strength over the past month.

Push Press: 3x5 @ 88#

Power Snatch: 5x3 @ 45#

Split Jerks: 4x1 @ 115#

Filed under wod crossfit wendler bench press push press split jerk power snatch

35 notes &

WOD: CrossFit & Wendler 06.03.2014

Coming back from vacation is painful! My quads are super, super sore from Saturday’s thrusters. I’m back to novice level recovery for a week or so. Ouch!

Strength:

Deadlifts 4x4 @ 125, 155, 175, 195

WOD:

15-12-9-12-15 of

KB Swings (70/53) scaled to 45#

Burpee box jumps

15:37 — I’ve got about 0 endurance. Plus it’s super hot and shit.

Then, Wendler

Squats: 5x65, 5x80, 3x95, 5x110, 5x135, 5+2 x 145

My quads are useless. I probably shouldn’t have even attempted those squats. Oh well. :-D

I also had a plan to do some snatches today, but no time. Maybe tomorrow.

—————————

P.S. I’m cracking up that I put a recipe that contained ingredients like weed and people, plus a Dune reference, and it got all reblogged and stuff. I was pretty sure nobody would read it. Haha.

Filed under wod crossfit squats deadlifts wendler

48 notes &

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. :)
Strength:
Bench Press 3x10 @ 115
#benchisallthatmatters
WOD:
12-9-6-9-12  - 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.

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. :)

Strength:

Bench Press 3x10 @ 115

#benchisallthatmatters

WOD:

12-9-6-9-12 
- 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.

Filed under wod running crossfit bench press max miles

55 notes &

WOD: CrossFit & Running with MAX!! 06.10.2014

Walked this a.m., then

OH Squat 4x8 @ 65, 75, 85, 95, then

4x:
- 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. :(

Filed under wod crossfit overhead squats

37 notes &

Quick one

justbrooksy:

Didn’t want to over do it.

Military 5-3-1
Front squat 5s
Core

Condition: 12 min AMRAP
-200m Run
-15 KB swings
-Rest 30 seconds
6 rounds
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.

Filed under wod crossfit bench press

66 notes &

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:
1000m row
100 double unders
50 sit-ups
500m row
50 double unders
25 sit-ups
1000m row
100 double unders
50 sit-ups

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:
14k steps
CF or CF @ home if I can’t make it
2 runs
Eat well

eatteachwodrepeat and I are trying, and that’s what counts!

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:
1000m row
100 double unders
50 sit-ups
500m row
50 double unders
25 sit-ups
1000m row
100 double unders
50 sit-ups

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:
14k steps
CF or CF @ home if I can’t make it
2 runs
Eat well

eatteachwodrepeat and I are trying, and that’s what counts!

Filed under wod crossfit squats

80 notes &

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!

Then, 4x:
- 400m run
- 10 deadlifts 225/155

12:44 Rx

Filed under wod crossfit deadlifts

48 notes &

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.
“Ralf”
4 Rounds for time of:
8 Deadlifts (250/175) — scaled to 155#
16 Burpees
3 Rope Climbs, 15′
600m Run
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.

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.

“Ralf”

4 Rounds for time of:

  • 8 Deadlifts (250/175) — scaled to 155#
  • 16 Burpees
  • 3 Rope Climbs, 15′
  • 600m Run

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.

Filed under wod crossfit deadlift ralf snatch rogue fitness

37 notes &

WOD: CrossFit & Running 05.20.2014

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

THEN!

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

3 rounds:

  • 800m run
  • 50 back extensions
  • 50 sit-ups

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!

Filed under wod running crossfit squats

52 notes &

WOD: Running 05.18.2014 & CrossFit 05.19.2014

Yesterday, I went jogging in the sunny sunny sunshine. So happy and cool and breezy and perfect.

Then today:

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:

  • Bench Press (M-Bodyweight/W-70% Bodyweight)
  • Pullups

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!

Filed under wod crossfit running benchisallthatmatters bench press shoulder press