Saturday, April 30, 2016

04282016 Thursday 04302016 Saturday WOD

04282016 Thursday WOD

WARM UP
3 x 10
Squat, Sit Ups, Push Ups + 100m run

SKILL
Split Jerk Practice

WOD
12 min AMRAP
5 x Push Jerk
7 x Hang Clean
10 x Dead
15 x Box Jumps
Rx - 115lbs
Completed - 4 Rounds + 10 reps



04302016 Saturday WOD

FOR TIME
42 x Wall Balls @ 20lbs
21 x Bench Press @ 185lbs
30 x WB
15 x Bench
18 x WB
9 x Bench

DONE - 13:00 minutes

Tuesday, April 26, 2016

04262016 Tuesday WOD

Warm Up
3 x 10
Squats, Sit Ups, Lunges

SKILL
Back Squat 4 x 3
*3rd rep pause for 3 sec
275lbs

WOD
4 Rounds
4 Mins of Work
20 x Wall Balls
30 x Goblet Squat
Max Cal Row
1 min rest
*Only the cals count

I got 50 cals total.

I COMPLETELY MISSED THE 3rd ROUND! Ugh...
1st - 22 cals
2nd - 12 cals
3rd  - 0
4th - 16 cals

Ugh...I went L3 @ 16lb med ball and 53lb KB.  I was gassed on that 3rd round. I had to re compose myself and pushed the 4th and final round where I went unbroken on the WB.  Pushed through the goblet squats and tried to catch up on cals.  Ehh...

So the question...since only the cals counted...should I have sandbagged more and went L2? Crossfit L1 instructors say yes and no.  YES on some days...and NO on others.  What was my goal?  If I am to stay on this endurance baseline maybe I SHOULD OF WENT LIGHTER?  Hmmm...The wall ball was too light, I did feel like I was somewhat cheating.  I always use a 20lb ball...so using a 16lb was a tad light.  The KB I was no way using a 70lb KB so...53lbs was the right weight.  That is what swayed my decision.  If Rx was 53lbs I would of went 14lb ball and a 44lb KB.

Different ways to skin a cat....I am disappointed I missed a whole round.  So using that as a measure I should of went lighter I guess.  More learning...learn every day.

Monday, April 25, 2016

04232016 Saturday and 04252016 Monday WOD

Slacking on the weekend...did not post my Workout.

04232016 Saturday
I coached the morning workout so that was fun.  Before class I

BENCH PRESS

Empty Bar x 10 for 2 sets
135lbs 2 x 10
185lbs 2 x 5
225lbs 2 x 5
185lbs x 5
135lbs x 5

Later that morning I did this ALONE..ugh. Working out alone kinda sucks. You need a good mental focus. Which I kind of lack.

7 Rounds For Time
7 x Clean and Jerks @ 155lbs
7 x Strict Pull Ups
DONE - 29:40

I should of went faster, I know I rested a bit much.  Again this goes into the fact that you are ALONE..and no one there to keep you accountable or to chase or to push you.  It was tough for sure.

04252016 Monday

Warm Up
1m - 200m Row
2m - 10 x squats, 10 x sit ups, 5 x burpee
3m - :30 plank hold

SKILL
HSPU
had to do it on a box...we practiced for 6 mins

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats  - L3 @ 75lbs
DONE 23:36

The run just gasses me still...I cant run.  I need to research and ask some running coaches about it.  I believe I am that rare breed that simply is not built to run. sigh...




Thursday, April 21, 2016

04212016 PR Thursday!!!

YAY!!! Have not hit a PR in a LOOOONG TIME!!!!  SO HAPPY!!!

WARM UP
3 x
250m Row
10 x Squats
10 x Jumping Jacks

SKILL
Hang Power Cleans
200LBS PR!!!!


YAHOOOOOOO!!!!


WOD
3 Rounds For Time
30 x Squats
30 x Push Ups
15 x Front Rack Lunges - L1 @ 75lbs
400m Run

DONE - 18:55

I should of JERKED IT too...to see if I could!!!  MAN! So happy!



Monday, April 18, 2016

04182016 Tough Monday AM WOD

Another Rough One...ugh.

WARM UP
3 x 10
Squats, Sit ups, Push Ups
100 m Run

SKILL
Tabata Kettle Bell Swings
@ 70lbs - 6 reps

WOD

"DANIEL"


"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

I did my thrusters at L2 - 65lbs
I did Rx Pull ups...which maybe I should of just did box pull ups in hind sight...

25 min Time Cap...I #DNF DID NOT FINISH
I got to 20 pull ups...and time ran out.

I do feel a sense of Honor preforming this workout for a HERO such as Daniel.  All Hero WODS def remind you about where and what we are here in the USA. Fallen heroes and their  ultimate sacrifice.  Although I did not finish I was happy to suffer this workout for this guy.  RIP




Friday, April 15, 2016

04152016 Friday - What I Needed

Today's workout is what I needed...I did not WANT it...and I was ready to QUIT...I has hurting.

WARM UP
3 x
250m Row
10 x squats
10 x scorpions
10 x push ups

SKILL
5 x 7 Squats
LIGHT...went super light and focus on depth and movement.  I needed this. I basically used the skill as a warm up.



WOD
4 x Hill Sprints

YES...this sucked so bad. I would run walk up that hill and my lungs were burning and out of breath. I am happy I wore my compression tights.  NO leg cramps, NO shin splints.  The 3/4 length VIRUS tights did the job as the should.

I am glad we did it. We got to go outside and work something we dont usually get to do.  I hated it...,but I know I needed to do it.

HAPPY FRIDAY!


Tuesday, April 12, 2016

04122016 Tuesday WOD - Failing

I am falling apart!

WARM UP
3 x 10
Squats
Lunges
Jumping Jacks

SKILL
10 min total
1 min Max Cal Row
1 min Rest
TOTAL CAL - 97

WOD
21-15-9
Cleans
Front Squats
+
400m Run

DONE - 19:30 @ L1 = 75#

So the new strategy was go LIGHT so I can keep moving and build up my endurance base.  eeeh...not so great this morning. The first set was easy enough, 11 and 10 for the cleans and front squats. I went for the run and it was OK.  I got in for the round of 15 and my lower back for REAL TIGHT.  I plugged  through and when I got out to run...that was all she wrote. I basically walked the whole 400m. My back was killing me.  I dont even know what happened. I pride myself on having a good back...but this was a CORE issue...I probably did not warm up enough and did not control my breath.

KEY was breathing. Since the weight was so light I think I just flung it around and did not brace my gut and strained my lower back and core. I know I did not use my hips...I kind of just muscled everything...and paid for it on the run.  At this weight I should of finished this WOD under 15 mins.  But instead...walking around the block 2xs was no bueno.

I am old and falling apart....

Monday, April 11, 2016

04112016 Monday WOD

WARM UP
3 x
250m Row
10 x Squats, Sit Ups, Scorpions

SKILL/STRENGTH
Backsquat - I ran out of time and just hit 225 for 3
*basically a warm up. I need more time to really squat. I usually take 1 hour for a full session.  #sundaysquat day

WOD
20 Minute AMRAP
2 rounds of CINDY
5 x Pull Ups
10 x Push Ups
15 x Air Squats
+ 200m Run

I completed 4 rounds and 5 pull ups

I tried to run most of the 200m, of course that was what slowed me down. Everything else was un broken. Rx pull ups unbroken...Hand Release push ups...and my mediocre squats.  It was OK.

I did not feel as winded but the run just drains me...even at just 200m. But I did run more than usual. So baby steps..baby steps.

Thursday, April 7, 2016

04072016 Tough Thursday For Me

This was not a great morning....tough moving today.

WARM UP
3 x
250m Row
10 x Squats
10 x Jumping Jacks
10 x Scorpions

SKILL
Deads 5 x 5
Worked to 275lbs...

Kept it very light.  As I have stated in previous blogs, I dont and cant go super max effort that early in the morning.  I need to warm up better and just prep myself to heavy max loads.  I never go HAM on lifts this morning.  So kept it at 275 x 5.

WOD
4 ROUNDS FOR TIME
15 x Thrusters
15 x Burpees

FINISH - 15:4x?
I dont have my book and I forgot my time...it was so terrible I did not even remember it.

Today maybe this whole month just didn't feel good for me. I am struggling with moving...not even fast..just moving.  I may need time off? or really really lighten to loads to beginner levels and start from scratch?  I feel maybe I need to rebuild my base?  I have always relied on my brute strength to carry me over.  Lifting Rx, moving the Rx weight...all the time.  But, at what costs? This is really bugging me and has me questioning everything.  So I dont know.  maybe it is going Level 1 and working my BACK to Rx...just using the minimum weight...and work work work to finish.

This is really messing with my head, my ego and my pride.  I dont know...

Tuesday, April 5, 2016

04052016 Tuesday WOD

Today is day 2 of my scaling everything down to keep moving. I think it worked...worked ok.

WARM UP
3 x 10
Squats
Lunges
Jumping Jacks
Scorpions

SKILL
Front Squat - find 1 rep max
*I couldnt go MAX this morning. I just went to a heavy-ish single.  For a max effort attempt I need to be more awake and better warmed up.  So...yeah.

Then 5 x 3 at 185lbs

WOD
5 Rounds For Time
15 x Power Cleans @ 75lbs
15 x Box Jumps @ 24"
15 x Goblet Squats @ 53lbs

I did this at L3...and finished in 16:18.
In my head I wanted to be sub 15 mins.

I know for sure the lighter loads helped here. I was unbroken on the power cleans and the squats I rested but did not drop the kettlebell.  Now I can "easily" powerclean 95lbs which was Rx but a 70lb goblet squat would of killed me or taken 20 min for sure.

I tried my best to keep moving and take shorter rests.  We shall see how this goes for the rest of the month.

Monday, April 4, 2016

04042016 Monday WOD

I missed a couple workouts...I just been busy and/or lazy to post them...

SATURDAY 4/2
Went in and did a half ass mash..it was not great.

Then did 25 clean and jerks at 135lbs for fun...wanted to check my "Grace" time but stopped at 25.

SUNDAY 4/3 Squat and Bench Day
Finally got to properly squat heavy.

Worked to a 345 x 1 for 2.
hit 315 x 2 and decided to go up.  Not a PR but I will take it...

THIS MORNING
Warm Up
3 x
10 x squats
10 x jumping jacks
1 x bear crawl

Skill
Tabata Sit ups

WOD
Karen + Helen
75 x Wall Balls
+
3 Rounds for Time
400m Run
21 x Kettlebell Swings
12 x Pull Ups

I went L3..used a 16lb ball and 44lb KB.  Pull ups were as Rx.  Did not make time cap of 25 min..
FINISHED 25:35

I am going to experiment this month during my metcons and go L3 or L2 and just push to finish the wod.  I need to work on my cardio/engine. I am now way too lopsided even for my own liking.  What is the use having a 400lb dead, 315 bench and 345 squat if I cannot even run around the block once...so I am going to see how it goes...going lighter and keep moving and work on muscle endurance.  Wish me luck...

Thursday, March 31, 2016

03312016 Thursday WOD

The Struggle is ALWAYS REAL!!!

WARM UP
3 x
250m Row
10 x Wall Squat
10 x Sit up
10 x Push Up

SKILL
EMOM 8 min
6 x Lunges
I used 55lbs...
*still dont have a front rack...had to use powerlift style and it was not great.

WOD
4 Rounds For Time
20 x Kettlebell Swings @ 53lbs
20 x Med Ball Cleans @ 20lbs
20 x Box Jumps/Step ups @ 24"
200m Run

DONE - 22:44 - *I think...I dont have my notebook as I am writing this.  I know it was in the 22 mins though.

The KBS was unbroken...I am good with that movement.  MB Cleans I broke up into sets of 10 when my back was getting tight and being gassed from the run.  Box step ups are just a chore I just have to grind and the run was basically a walk.

GOOD MORNING!!!!

Tuesday, March 29, 2016

03292016 Tuesday WOD

Somewhat "easy" day this morning...

WARM UP
3 x 10
squats,lunges and sit ups

SKILL
Back Squats
2 x 10
5 x 3
worked to 255lbs - relatively light day, no belt no sleeves

WOD
27-21-15-9
Cal Row
Burpees

DONE - 15:42

Burpees kill...I am so slow on them.  Row was solid, sub 50 cals I can row pretty well.  I took forever on the burpees.

Monday, March 28, 2016

03282016 Monday WOD

No weekend workout...

I did 16.5 on Friday night.  Not great...36:52 which is an improvement because in 2014 I didn't even finish it. I think I got to 18 reps and quit.  So..yeah.

Here is what today looked like...

WARM UP
3 x 10
Squats
Jumping Jacks
Sit Ups

SKILL
EMOM 7 mins
4 x Clean and Jerks
as Rx @ 135lbs

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats @ 95lbs
as Rx - DONE - 22 minutes

The run kills me everytime...and although I can do OHS, I need A LOT of time to warm up.  Basically my last 15 looks BETTER than my 1st 15.  I need to loosen my hips and ankles and shoulders need to warm up.  So my last 5 reps were probably my best ones.

It was bad.  Working out in the morning has a few draw backs..one is not being 100%.  You are just too tired and just out of bed.  Not the best conditions.  I take a PWO and it helps me but yeah it is hard to get into the groove.  Your body is just not ready for 100%.  I have to adjust...every day is an adjustment.


Thursday, March 24, 2016

03242016 Thursday JAM

Man oh man...working that heart and cardio today.

WARM UP
3 x 10
Squats
Sit Ups
Lunges

SKILL

Hang Cleans
5-5-3-3-1-1
Worked to a relatively easy 175lbs

WOD
4 Rounds for Time

500m Row
400m Run
Rest 1 min

DONE - 25:18


I kept my rows at 2min...running sucked and slow...and the 1 min rest was tooo fast...like way too fast.