Saturday, April 30, 2016

04282016 Thursday 04302016 Saturday WOD

04282016 Thursday WOD

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

Split Jerk Practice

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

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

Back Squat 4 x 3
*3rd rep pause for 3 sec

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.

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 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


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

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


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!!!

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

Hang Power Cleans
200LBS PR!!!!


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 see if I could!!!  MAN! So happy!

Monday, April 18, 2016

04182016 Tough Monday AM WOD

Another Rough One...ugh.

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

Tabata Kettle Bell Swings
@ 70lbs - 6 reps



"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.

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

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.

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.


Tuesday, April 12, 2016

04122016 Tuesday WOD - Failing

I am falling apart!

3 x 10
Jumping Jacks

10 min total
1 min Max Cal Row
1 min Rest

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

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

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

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.

Thursday, April 7, 2016

04072016 Tough Thursday For Me

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

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

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.

15 x Thrusters
15 x Burpees

FINISH - 15:4x?
I dont have my book and I forgot my 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.

3 x 10
Jumping Jacks

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

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...

Went in and did a half ass 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...

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

Tabata Sit ups

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..

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 I am going to see how it goes...going lighter and keep moving and work on muscle endurance.  Wish me luck...