Short Mom

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Posts tagged crossfit

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

32 notes &

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!

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!

Filed under crossfit clean and jerk front squat

71 notes &

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:

“Adrian”

7 rounds for time of:

  • 3-Forward Rolls (haha, yes — somersaults)
  • 5-Wall Walks
  • 7-T2B
  • 9-Box Jumps (30/24″)

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!

Filed under wod crossfit weightlifting running

51 notes &

WODs: There have been some, plus face stuffing

Ooops, bad bloggin’ last couple of days.

Face Stuffing:

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.

Workouts:

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:

“Brenton”

5 Rounds for time of:

  • 100ft Bear Crawl
  • 100ft Broad Jump*

*3 Burpees after every 5 broad jumps

On Monday, I did this:

“Bull”

2 Rounds for time of:

  • 200 Double Unders
  • 50-Overhead Squats (135/95)
  • 50-Pullups
  • 1 Mile Run.

*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.

Filed under wod crossfit running

39 notes &

WOD: CrossFit 05.08.2014

“Daniel”

  • 50 Pullups
  • 400 Meter Run
  • 21 Thrusters (95/65)
  • 800 Meter Run
  • 21 Thrusters (95/65)
  • 400 Meter Run
  • 50 Pullups

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!

Filed under wod crossfit daniel

44 notes &

It’s Metcon week — no strength portion.

“Klepto”

4 Rounds for time of:

  • 27 Box Jumps (24/20″) — scaled to step-ups
  • 20 Burpees
  • 11 Squat Cleans (145/95) — scaled to 85#

I did the jumps the first round, but immediately felt like I hadn’t been to the gym in a week. Maybe I haven’t? Legs felt like jello after the cleans and didn’t want to risk the shins, so did step-ups for the other 3 rounds.

I need to re-start Wendler or some other program. There’s a group strength program starting next week that goes for 8 weeks — it’s 4x a week program, with group meet-up and coaching on the 4th day. It’s $99. Debating on continuing doing my own thing or signing up. Having other people around can really push you to do more than you are able on your own. Gotta decide real quick, I guess ..

There was a new couple at the gym and the lady was asking me how long I’d been there and stuff. I had so much fun talking with her. Don’t forget to look at your program through new eyes every now and then!

Filed under wod crossfit

83 notes &

So how many women do you think leave the infield with smaller boobs than they entered with? Can you tell I have an entire bottle of wine in my bra? I think it’s hard to tell when I just let the shirt hang down straight. Haha!! Practicing for tomorrow’s meyham.

Thanks to a certain furball, I was up at 5 today, so 6AM CrossFit again.

Strength: Shoulder Press 4x8 @ 55, 65, 75, 85

WOD:

As many reps as possible for each in 1:00, rest 2:00 between.

- Bench Press (135/85) : 26, oops I used 95#

- Ring Rows (hips under rings) : 21

- HSPU : 22 kipped

- Back extensions holding plate (45/25) : 26

- Plyo push-ups (45/25) : 27

- Row for calories : 19

141 Rx+

Oops, did my math wrong this AM and wrote 144 on the board. I really loved this one!

Filed under wod crossfit shoulder press

50 notes &

Yesterday was my first “bad” day since starting my nightly notebook plan. Wheels fell off in the evening, but I quickly realized it was due to no exercise for two days because of my workload. Precious kitty (little jerk) kindly woke me up at 4:20 today (maybe he had something to share but lacks opposable thumbs and wanted me to light it?), so I went 6AM CrossFit at it:

Strength = 4x4 Squats @ 125, 145, 165, 185

WOD:

100’ OH plate lunges (45/25)
50 knees2elbows
50 wall balls (20/14)
50 pull-ups
50 thrusters (75/45)
100 double unders

23:30 Rx, including a shoe change before the DUs. Ha!

Filed under wod crossfit squats

13 notes &

Integrating the Olympic Lifts with CrossFit

Excellent distinction in the article for programming and training for the:

  • CrossFitter : Average WODder
  • Weightlifting CrossFitter : CFer who wants to make technique and weight improvements in the Olympic lifts
  • CrossFitting Weightlifter : Competitive Oly lifter who uses CF as a part of their conditioning

Filed under crossfit weightlifting