Thee Total

“The CrossFit Total“
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

Woohoo! Woohoo! Woohoo! Woohoo! 

What more can I say? Woo hoo! 

I'm really glad that I was able to PR on both the back squat and Press, but I am even more elated that I was able to deadlift 195 AGAIN! I set that PR in April of this year, then hurt my back in May-- compounded in June-- so I have been working to get back to that level of strength. In April I was 10# heavier at 105. So, I'm sooooo stoked that I am markedly stronger across all lifts and sub 100#s.

I'm soooo happy. Not to mention my upper body is trying it's best to catch up with the strength of my lower body. Just set that bench press PR 2 weekends (70#)... And pull ups and dips are done with ease now. 

These small improvements has totally blown away the argument that I have to gain weight to get stronger. This entire time I believed that I would have to get back to 105# to be as strong as I was prior to a.) my whole 30 cleanse b.) my back injury. Well, now that I'm even stronger than when I was 105#s then that just makes me fully embrace the possibility of loosing weight... To be specific, I currently eat like shit, yet I still hover at about 95#s. Come Jan 2, I'll more that likely embark on another strict 30 day cleanse (just eating meat, veg, high fat, minimal fruit, no alcohol, no sugar, dairy ok), which could equate to more weight loss. I'll accept it knowing that it doesn't mean a strength set back. I would just have to train harder (and slower) to have strength gains. 

So many words and theories, I know. 

So sleepy. Oh, which reminds me... I've been sleeping like 11 hours a night. I guess my body needs it. I wonder if this equates to my strength, or at least lends to it.... I definitely believe that since I no longer work in that shitty job I rest better. 

Ok, bedtime 

I could do this for the rest of my life

Deadlift 5-5-5-5-5

I'm happy. I had just done Wendler 5-3-1 the day before and did 145# x11, so that is how I gauged 155-150#... 155# was just too difficult at 5 reps. So I brought it down to 150. 

That shit was heavy. I felt my form was good; even B-dubs mentioned that I had perfect form. I retorted with, That's a better complement than you're beautiful for a girl who crossfits! 

I think this WOD definitely made me stronger. 

This brought me to me knees

For time:

10 Squat cleans (135/95)

50 GHD Sit-ups

8 Squat cleans

40 GHD Sit-ups

6 Squat Cleans

30 GHD Sit-ups

4 Squat Cleans

20 GHD Sit-ups

2 Squat Cleans

10 GHD Sit-ups

I did way better than I thought I would. By the the time I hit my 40 GHDs, my legs were gassed and I was using my hip flexor... it fuckin' killed. 

The squat cleans only got difficult cause my legs were fatigued, weight was light. 

I was sore after this wod for a good week, easy. 

Cindy Brady

“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats

Improvement by 1 round and 4 push ups! Man, those push ups are wretched. I'm happy with my improvement. 

I love back squats still!

Back Squat 3-3-3-3-3 reps

The search function on blogger is broke right now, so I can't confirm this but I'm pretty sure that I haven't done heavy back squat since I did Crossfit Total in Feb. Then of course I hurt my back over the summer... 

I do remember doing a wod that was 5 rounds of 20 back squats and HSPUs... I think I did 75#s. 

So I guess this is my new baseline. 125# was heavy but doable. Not multiple reps. 120#s was good; Diso said my 3rd rep was the best. 

Then I did 400m walking lunge- 18:30. Almost 3 mins better than last week. Maybe cause I was chasing Suver.  I hate doing that shit by myself. 

Tomorrow I run a 5K. It's the end of the Newtrition challenge. Of course I fell off the point wagon, but I thought I should definitely retest all the WODs I did 8 weeks ago. 

Oy. I want to improve so bad. It's a lot of pressure. Esp since I hate running. 

Tiempo medio

“Eva“
Five rounds for time of:
Run 800 400 meters
2 pood Kettlebell swing, 30 15 reps
30 15 Pull-ups

Looking at this picture, I am very hard pressed to believe that I beat Jess or Maru in this WOD. Quite possibly they did 3 rounds of vs my 5 rounds of half the work... 

At the end of round 2 I hit a wall, I think I went to hard to fast. I felt pukie during my second set of Pull ups. For the rest of the WOD I had a pounding headache around concentrated around my ears. I am proud that I did all 75 KB Swings unbroken. Yay. My pull ups felt good. My runs were shit. I couldn't keep my torso/midline tight/hollow. It was breaking, because, I think, of the KB swings tiring my abs... I pretty much running hunched over. It was sad. And not efficient. 

Glad it's over. Glad it's Back Squats tomorrow. I <3 back squats. Plus I'd like to test if I'm back to my strength level from before my back injury in the summer. I think my PR of 130 is almost a year old. From when I did CF Total. The prescription is 3x5 but I think I'm going to do 1x7. 

Sleepy time. 

Grasshoppers

Clean and Jerk 1-1-1-1-1-1-1 reps

Rest 3 minutes, then perform the following for time:

200 Double Unders, perform 5 Grasshoppers (right,left =1 rep) every time you break or miss

New PR!!! Yay! It isn't by much, 5#s. I was able to make it to 7AM class and was under the eye of Coach G. She let me know that I'm not keeping the bar close enough to me, and that I'm not getting fully extended at the top of the shrug. To me that means if I work on my technique I could essentially clean way more weight, cause 85#s didn't feel heavy. At all. 

My jerk, G also said that I'm dipping forward, vs down. My finishing position at 85# felt good and solid, even with this technical mistake. Which again leads me to believe that I could potentially lift more weight over my head than 85#s, keeping those cues in mind. 

Thennnnnnn, I killed my former 74 consecutive double unders PR out of the water by doing 87 in a row during the 2nd part of the WOD. I couldn't believe it was happening when it was happening. I was happy. I was also glad to only incur 4 misses out of 200 DUs. 

What a great day at the box! 

Ketchup

5-4-3-2-1 reps for time of:
225lb Front Squats
Strict Parallette Handstand Pushups, ears below hands

Rest 5 minutes

Row 2k for time

Rest 5 minutes

20-15-10-5 reps for time of:
Toes to Bar, touch feet outside both hands, alternate sides
Burpees

Score is Total time.

So our clock is broken and the first heat started at the 79the minute. The clock turn over at 100, so my total time is 39:39. 

I had done 400m walking lunge the evening before, and I was surprised to find that my legs were not sore and were firing very well during the front squat. When I had started the Wendler 5-3-1 strength program about 2 months ago, I failed at 90# front squat, so I thought 75#s would be heavy. But I really think that 5-3-1 has made me stronger. 75# felt completely doable. 

The last time I rowed 2K it took me 10:47. This time I rowed 10:46. Hahaha. 

The burpees were gross. 

Monday, December 5, 2011

225 lb Deadlifts, 21 reps
Handstand walk 21 meters
225 lb Deadlfits, 15 reps
Handstand walk 15 meters
225 lb Deadlifts, 9 reps
Handstand walk, 9 meters

Did shoulder taps to scale for the Handstand Walk: 63-45-27 was the prescription, I read it wrong and did 63-50-45. Oops. 

From the dark recesses of my mind

"Annie"

50-40-30-20-10

Double Unders
Sit-ups

My time: 8:48 Rx'd New PR!!!!

I remember doing this with Kamran on a day where the WOD was something my body was too sore to handle so I decided to do the good ol standby of Annie. Probably around November 1st.

Happy to set a new PR.

On empty

“Santora”
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute

Just wanted to try my hand at Snatch Balance. I haven't done this movement since my the early summer, prior to my back injury. It was a good warm up to Santora. 

OMG, what an ass kicker. It's like Fight Gone Bad but way fuckin' worse. I'm happy with my score. I'm glad that I did 55# vs. 65#. There was no way I would could have done 65# cleans into the seconde round, my legs were just killed... After 400m walking lunge then the Front Squat workout on Tuesday... my legs are still fried and on the mend. During the shuttle sprints my legs felt so heavy; running backwards felt good, it was the running forward that was difficult. 

The burpees were actually not bad. You just kept moving and pushed up and that's it. I did well each round, it kind of felt like rest. 

The worst worst worst was the Jerks. At that point of the round you are just sooooo gassed the idea od cleaning the bar and putting overhead is sickening. I would only do like 2 at a time and would have to dump the bar. Of course, before the start of the WOD the strategy was to rest the bar at the rack position and not drop the bar so you wouldn't have to clean it again, well all strategy gets thrown out the door when you're just trying to survive. 

Here's how the work broke down each round. 

They all have the same look, she says.

4 Rounds for time of:

5 Muscle-ups

10 Front squats (165/110)

I started the evening with 2 Mobility WODs. One for for my shoulders and another for my hips. 

I then proceeded with 400m walking lunge, which really kicked my ass- literally! I stretched and stretched my posterior chain as much as I could as shit was starting to seize up. 

I then I took up where I left off on my Wendler Strength program doing Bench Press 35-40-45 x5, maxing out at plus 10 (over 5) at 45#s.

After all that I attempted the day's WOD. I probably should not have. I think I "practiced" too many jumping MUs before the clock started, and blew my load... cause when the it was go time my arms just would not work. I did 3 jumping MUs then had to scale back to MU transitions. 

My shoulders have been fried since doing Elizabeth (21-15-9 Squat Clean/Ring Dips) on Friday, then Fat Fran on Sunday. 

I think a rest day is in order. 

Oh, I thought I sprained my foot when during the run for Nutts I dropped the 25# plate on my right foot, but picked up the plate and kept running. Woke up this morning to find that I couldn't  put weight on my right foot and had some swelling. Well, later in the day, I just massaged my foot and ankle and moved it around and it felt GREAT! Like nothing even happened. 

Sleepy. 

Lance Armstrong

(a thank you to Capt. Dazzle for this post's title)

“Nutts”
10 Handstand push-ups
250 125 pound Deadlift, 15 reps
25 Box jumps, 30 18 inch box
50 25 Pull-ups
100 50 Wallball shots, 20 6 pounds, 10′
200 100 Double-unders
Run 400 200 meters with a 25lb plate

Since I did about half of the work load I only did 1 Nutt, hence the Lance Armstrong reference. 

Today I felt how I've been eating, which has been like shit. Yesterday, for the heavy Fran I felt great, cause moving heavy stuff needs heavy caloric diets, which is why most lifters are fat. But doing high volume, exacting movements need good fuel, meals that are composed of lean meats, natural fats and low glycemic carbohydrates. My macro nutrient sources have been all over the map.

I know that if I dialed my shit in the muscle is within my grasp before 2012. I can smell it. How do I get of out of this emotional eating vice grip?

Seriously, I think the solution is more sex=stress outlet, which means I wouldn't have to emotionally eat. It's a theory right? I think it needs to be tested. Lol.

One full month of WODs!

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups (30 pounds for ladies)

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

I'm really happy with my performance. My usual Fran is with 35#s. I probably should have done 65#s cause at the end of the WOD I still had a lot of gas left in my tank. 

“Elizabeth”
21-15-9 reps for time of:
Squat Clean, 135lbs
Ring Dips

55#s. Did my first 11 ring dips without a band- that is the most I've ever done consecutively. Yay! This is the first time I've even done Elizabeth. 

1/2 “Flight Simulator”

5-10-15-20-25-30-35-40-45-50 reps of Double Unders

Rest as needed and load up to perform:

Thruster 1-1-1-1-1-1-1

I only got to 40 before I threw in the towel. 80# is a new PR, yay! I attempted 85#s but failed, not due to lack of strength, but I feel I was leaning too forward in the as the squated the bar... When I thrusted the bar up, I know that my bar traveled far out in front of me. 

Three rounds for time of:
45 Double unders
15 Dumbbell Thrusters (20 – 35/35 – 50)
5 Muscle ups or 7 Muscle up transitions

I cannot for the life of me find the picture of my time. I have a feeling I left my phone at home wasn't able to capture the picture. I do remember that I subbed 5 Jumping MU attempts; I was able to do 1 jumping muscle up per round, for a 3 + 12 attempts. I went light on the thrusters, 15#s; I probably could have done 20#s. Poop. Now I'm really upset that I don't have a record of my time. Crap. 

“Grace“
For time:
135 pound Clean and Jerk, 30 reps

6:17 55#s

Max Double Unders 

54

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

“Death by Clean” (155#/105#)
With a continuously running clock, perform 1 clean the first minute, 2 cleans the second minute, 3 cleans the third minute, etc.  Continue until you no longer can perform the number of reps in that minute.  Use as many sets as needed.  Clean can be power or squat.

For time:

25 GHD sit-ups

1 Muscle-up

20 GHD sit-ups

2 Muscle-ups

15 GHD sit-ups

3 Muscle-ups

10 GHD sit-ups

4 Muscle-ups

5 GHD sit-ups

5 Muscle-ups

I used an Ab-mat and did the MU transitions.

Seven rounds of:

35 Double unders

1 Snatch

Make one snatch attempt per round.

I did this WOD on May 24 and I PR'd my time  by almost 30 seconds and added 70 to my weight score! Yesss!  

100 meter sprint

10 Pistols, right leg

100 meter sprint

10 Pistols, left leg

100 meter sprint

9 Pistols, right leg

100 meter sprint

9 Pistols, left leg

100 meter sprint

8 Pistols, right leg

Ya this sucked if I remember correctly. 

Set a cone at 20 meters.  Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.

It was amazingly cold that evening. 

Three rounds for time of:

95 pound Overhead squat, 15 reps

15 L Pull-ups

95 pound Split-jerk, 15 reps

15 Knees to elbows

95 pound Hang clean, 15 reps

15 Back extensions, with 25 pounds

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Last time I did this WOD in April my score was 264. 18 point improvement. Yay! Must have been having Kamran right there next to me the whole time making it look easy. 

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood

Right-arm Kettlebell snatch, 1.5 pood

Pull-ups

CRAP, I don't have the pic of my time. I can't find it. I remember doing this WOD. I did a very light KB. 

“Bradshaw”

10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

New PR dance!

2010 Northwest Regional Event 1

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Here is my performance of this WOD from July. The difference this time around was definitely my double unders. Round 1, it took me a second to get started, but I went straight to #49. Rounds 2 and 3 I jumped straight until #47. Woo hoo!

I'm stoked. Next time around I'm going to add 10#s to my bar :) Just wanted to play it safe with my back... Kind of like in July :) 

Monday 10/24/11

Ten rounds for time of:
12 Burpees
12 Wall ball (20/14)

This really killed my arms. I didn't do a full squat with the Wall Balls. My back isn't bad, but I can tell it's in a place that I should be doing high rep/high intensity movements that will stress it out. I can pick things off the ground, no shots of electricity... I do sense though that I need to "take care" and not tempt it to go out on me again. 

During round 5 I had this "Oh shit!" moment thinking my arms were not going to make it . I probably should have switched to the hollow position burpee. Oh well. 

Overflowing

Five Three rounds for time of:

Run 200 meters

7 Muscle-ups Transitions

Run 200 meters

7 Handstand push-ups (Tripod)

Run 200 meters

30 second L-sit hold (Chair)

Run 200 meters

20 One legged squats on the box

Yikes. This was gross. 

Not the Total

"Not the Total"- Find your 1 RM of Overhead squat, Bench press, Clean

New PR on the Bench Press. yay! The other two are not personal records but are my new maxes for those movements since my back injury. I'm short by 5#s of my PRs on both OHS and the Squat Clean.

Here is video of my 70# OHS. Can I tell you, 70#s was scary, which surprised me. I guess I have room to improve over the next 8 weeks. (I have no idea how to rotate the video. Sorry)

Diane

"Diane"

21-15-9 reps for time of:

225 pound Deadlift

Handstand push-ups

My arms are fried from Cindy. I'm still being really careful with my back. So I scaled... way back. I did 95# DL and tripod with band for HSPU. 

Cindy

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

RX'd BABY!!!

I really pushed myself yesterday during the wod. I really wanted to make sure that each rep was of a perfect standard. I'm excited to learn that my scrawny little arms can do a high rep push up work out without a band. Woohoo!!!! 

I'ma get SWOLL over the next 8 weeks. Lol. 

Friday, October 14, 2011

4 Rounds:

Run 400m
50 Squats

It sucked. Thanks, CR!

I'm running out of titles

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.

Rest 3 minutes, then perform

2k Row for time

So my ROW time was 10:47. Not too shabby. 

This sucked. I'm super dissapointed in my tabata score. I think I got too much in my head and couldn't relax my shoulders. 

Pleasantly surprised

Warm-up with Burgener Warm-up
Muscle snatch 1-1-1-1-1 reps
Power Snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Dragging Ass

In teams of two, complete 3 rounds of the following

Row 500 meters and Double unders for reps

Ring dips (25 reps for gentlemen, 20 for the ladies) and Power Cleans for reps (135/95 lbs)

In this workout, one athlete will perform double unders while the other athlete rows 500 meters.  Upon completion, one athlete will perform power cleans for as long as it takes the other athlete to complete the dips.  Then switch.  Both athletes must be done with the double unders/row before starting the power cleans/dips.

Each athlete must row at least once and double under at least once.  At the end of the WOD, the team total reps of power cleans and double unders will equal seconds off the total time.

Partner: Kazoo

Time- 22:30

Total # of Reps in minutes- 5:33

Final Time- 16:27

B-a-n-a-n-a-s!

AMRAP 7 minutes of:
5 Thrusters (95#/65#)
10 Kettlebell swings 
Rest 4 minutes and then perform your score (rounds and reps) for time.  Goal is sub 7 minutes.

What a doozy! I knew when I read this last night that it was going to put me down like tranq'd out show elephant in the circus (where do I come up with this shit?). 

I'll save the nitty gritty details and go for the final conclusion: I should have listened to my back. The 2nd round of work is when I felt not so hot at the bottom of my thruster (squat) and at the top of my thruster (hyper-extension of my back). Wanting to beat my 7 mins time, my form went to shit. I should have tapped out like I did on Saturday. 

I iced. Rolled. Stretched. Iced again. 

Brushing my teeth at the sink was uncomfortable again. 

Sigh. 

I hoped I'm not fucked. 

PS- Post WOD recovery (not the shake) took about 2 hours to feel alright again. 

Number 5 of this evening's set

Deadlift 3-3-3-3-3 reps

Fuck, I don't know how to rotate the picture without having to do it in iPhoto. What a pain. 

Anyways this is my first attempt at "heavy" deadlift, non sumo, in about 2 months. I felt ok. Not really strong, but then again it makes sense. I was afraid to go up weight. Again playing it safe. 

I need to listen vewy vewy carefully

"Santiago"

Seven Five rounds for time of:

35/20 8 lbs dumbbell hang squat clean, 18 12 reps

18 12 Pull ups

135/95 55 lb Power cleans, 10 reps

10 Handstand Push ups on the box

I tapped out after 3 rounds of work. My back was sayin' No, No, No! I think the catalyst was cleaning from the ground. I should have hang cleaned the weight. The DBs were very light. 

I'm glad that I listened to my body. 

Clearly I remember pickin' on the boy

"Jeremy"

21-15-9 reps for time of:

Overhead Squat, 95lbs

Burpees

I did worse than I thought I would. Went "light" at 45#s, but it was my wrist that gave out on me. Damn you OHS!

At least I don't hate running anymore.

Run a 5 K for time

I didn't improve. 

I'm really behind on my blog :(

For time:

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards

(transition)

5 Muscle ups 

 

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

(transition)

5 muscle ups

 

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Loved this WOD. Onto the next one.