This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.


- Crossfit Founder Greg Glassman

Friday, December 31, 2010

WOD

20101231

3 x Max TTB - I suck at these, but I did get two whole toes to bar!

Snatch Balance
3-3-3 (Stay at around 60-65% in order to work on speed under the bar)
I worked at 15# for speed, then 35# then 45#...when 45# started getting ugly, I went back to 35#. Just worked on form and speed.

6 Sets: Power Snatch + Overhead Squat + Snatch

*This means you will power snatch the barbell, stand it up, then immediately perform an OHS, then return the barbell — controlled, not by dropping — to the ground and immediately squat snatch the weight. Your hands should not come off the bar throughout the three exercises. This will mean that you need to control the weight — pick something heavy and challenging, but that will allow you to execute perfect reps. Since this is new, try a couple warm up sets to get a feel for what weight you should start your work sets. To try increase the weight each time, while still maintaining good reps. This should not be sloppy.

I practiced power snatches at 55# then I did these sets (minus the squat snatch) at 45#. Did a couple sets with the squat snatch at 35#. I still have the mental block about getting under the bar. And I need to work the scarecrow shrug, transition my hands from down to up, and throw myself under. Mental. Mental. Mental.

Thursday, December 30, 2010

WOD

20101230

Deadlift
3×3 135-155-165 (attempted 175 but didn't even get to my knees)

(This notation means you should perform all sets at the same weight (or as close to) as possible. This means your lowest work set will go on the whiteboard)

5 Rounds:
5 Squat Clean Thrusters (135/95) I did 65#
Max Ring Rows (in one set, without coming out of the plank position — this means no dropping your butt to the ground to rest — or releasing hands from rings) I did 10-10-8-8-8
Rest Rest 1 Min
Total time was 6:44 minus 44 seconds for the ring rows = 6:00

* Pick a weight that is heavy and challenging, but that you will not have to rest in between reps. You should be able to drop the rep and immediately step up to the bar to complete the next set. Scale ring rows (by raising the rings and placing your body at an angle instead of being completely parallel to the floor) so that you can get a minimum of around 10 per round. Score is total time (including rest) minus one second for every ring row.

Wednesday, December 29, 2010

WOD

20101229

Bench Press
5-5-5
65-70-70 (PR)

15-12-9
Hang power snatch (75/55)  I did 45#
Ring dips  Used black band first 1.5 rounds...then black and red last half
6:40

Monday, December 27, 2010

WOD

20101227

Squat
5-5-5 (125-135-145(F) then finished at 135#)

Metcon:
3 Rounds
100 Double Unders
20 Burpees

Post loads and times to comments.

Did 75 DUs first round, then 50 DUs second and third rounds.
10:10

WOD

20101223

Squat Clean


2-2-2-2-2
Work at 65% of your 1RM, focus on speed and form

65-65-75-65-65 Still bending elbows a bit early...

5 Barbell Complex (95/65 - I did 45#)
(Barbell complex is: power clean, front squat, overhead, back squat, overhead — do not put barbell down during the complex)

10 CTB Pullups
4 Barbell Complex
8 CTB Pull ups
3 Barbell Complex
6 CTB Pull ups
2 Barbell Complex
4 CTB Pull ups
1 Barbell Complex
2 CTB Pull Ups
Post loads and time to comments.

Don't remember my time, but it was 5:something...CTB pullups with thin black band. Should go to red...but they did say to shoot for a 5 minute workout, so mighta been perfect scaling for me.

Wednesday, December 22, 2010

WOD

20101222

Shoulder Press

5-5-5 (65-65-65(F)

15-12-9
Kettlebell Swing (2/1.5pood) I did 1 pood
Push Press (75/55) I did 45#
Toes-to-Bar (I did knees to somewhere...almost elbows...kipping)

Time: 6:09

Saturday, December 18, 2010

WOD

121810

5 Rounds:
30 Unbroken Double Unders
15 Unbroken Push Press (75/55)
15 Unbroken KB Swings (1.5/1pood)
Scale the weight to a load that allows you to complete the rounds unbroken. If you mess up, you may start that exercise over, but must complete each exercise unbroken in order to RX this WOD.

I finished in 15:07


My calves are still toast from #1 the 10K I ran on Sunday combined with the jumping back squats this week combined with falling (doing a split down three escalator stairs) on the Metro yesterday…despite that, I hit 27 unbroken DUs on first round, 28 second round, 30 on the third round!!, 4th round was just shit (calves gave up on me completely) and 5th round…ugly but effective. Mighta been sets of 10.

Started w/ 45# bar. Switched to 35# bar on third round.

30# KB. Might coulda done the 1 pood (35# KB) but woulda really gassed my forearms for shore.

Sucked, but glad to have done it!

Friday, December 17, 2010

WOD

121710

Overhead Squat
3-3-3 (45-55-75) coulda done 80 but ran out of time. Failed miserably at 85 (dropped on head)

3 Rounds:
10 Squat Snatch (95/65 - I did 35#)
10 CTB Pull ups - black band

8:49

Wednesday, December 15, 2010

WOD

101215 

Push Press
3-3-3-3-3

75-80-80-80-75

80# 3 rep push press is a 5# PR for me

30 Double Unders
30 Jumping Squats (75/55 – use barbell racked on back - used 35# barbell)
15 Ring Dips (black and red bands)
20 Double Unders
20 Jumping Squats
10 Ring Dips
10 Double Unders
10 Jumping Squats
5 Ring Dips

7:22

Monday, December 13, 2010

WOD

121213

Front Squat
5-5-5 (105-115-105) - 5RM PR

3 rounds
30 box jumps
15 pushups
1 minute handstand hold

Post time plus 10 seconds for every time you come out of the handstand. You must get back into a handstand position within 10 seconds of falling out. Yes, you have to keep track of your handstand times.

This metcon SUCKED! BJs were 4 45# plates (16in, I think)...PUs were on knees...handstand holds were...sucky. First round, I stayed up the full minute. Last two rounds I couldn't even get up...so I walked up the wall, facing the wall. Finished in 11:00 (I just added a full minute for my sucky handstand holds).

WOD

121210

Jingle All the Way 10K.

Garmin results: 54:41 / 8:41 min/mile average moving pace.

Official results:

Overall place: 1084/4155 = 26.08%
 
Overall women place: 393/2523 = 15.58%
 
Division place: 57/459 =  12.42%
 
 
Bib #: 2326 
 
Gun time: 55:06 
 
Chip time: 54:34 
 
Pace: 8:47 
 
5K: 27:46 

WOD

121010

Just Snatch.
Take 20 minutes to work to a 1RM snatch.

Then, take 75-85% of that number and complete 2 snatches on the minute for 12 minutes. Focus on making every rep a good, solid squat snatch. The weight should be heavy but not unreasonable – focus on form and consistency.

1RM snatch was only 45# - still working on form. And getting under the bar (I power snatch much better than I squat snatch...still working on it!)

12 minute metcon - used 35# bar. Last 2 rounds was so tired my form went to shit. Good workout!

WOD

101209

Deadlift
5-5-5

135-155-165(F)-135 155 is a new 5RM PR for DLs

4 Rounds:
Max Ring Dips (to be done in one set, without coming off the rings)
Max Kettlebell Swings (1 pood (35#) – also to be done in one set, without putting the bell down)
There is no time component to this WOD – you may rest as necessary between rounds. Score is total reps (ring dips plus swings).

Total score 103

Friday, December 3, 2010

WOD

20101203

Snatch Balance
1-1-1-1-1 (35-35-35-35-35) Worked on speed and form.

AMRAP 7 Minutes:
10 Power Snatch (95/65) (I used 35#)
5 Handstand Push Ups (I did dumbbell presses w/ 20# DBs)
Completed 4 rounds plus 2 Power Snatches

Thursday, December 2, 2010

WOD

20101202

Clean
3-3-3 (75-85-75)

3 Rounds:
6 Deadlift (275/185) I used 125#
9 Ring Dips (w/ black and red bands)
12 Box Jumps (24/20) (I used the 20# box and cycled my BJs! This was a first for me!)

Tuesday, November 30, 2010

WOD

20101130

You have 10 min to find your max height box jump.

Box jump 25 inches – thanks to Elizabeth for the encouragement (I’m skeered of heights…well, mostly I’m skeered of falling).

AMRAP 15 Min:
5 Strict Pull Ups (red/black bands together)
7 Push Press (65% of BW - woulda been 85#...which is near my 1RM...so I did 55#)
9 Knees to Elbows (did knees to somewhere-that-wasn’t-the-elbows…and tried kipping for the first time...was good!)

6 rounds.

Monday, November 29, 2010

20101129

Squat

3-3-3-3-3 (85-105-125-135PR-125)

3 Rounds:
40 1 Arm DB Power Snatch (35/25)
30 Weighted DB Lunges (35/25)
20 DB Push Press (35/25)
10 Weighted Sit Ups (35/25)

I used 15# for all...and finished in 11:57

(Sit ups are done with one dumbell extended overhead)

Monday, November 22, 2010

WOD

20101122

Front Squat

3×5 85-95-100

Tabata Something Fun:
8 Rounds Tabata DB Hang Power Cleans (50/35 - I used 20#)
8 Rounds Tabata Knees to Elbows (Mine were more like "knees to mid-way")
8 Rounds Tabata Burpees (check!)
Total reps (lost count a couple times) = 139 (probably more if I hadn't lost count)

Sunday, November 21, 2010

WOD

20101121

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb/35lb plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/16 pound ball
10 Handstand push-ups

I used 25# plate...18# BJs (two 35# weights, a 25# weight, and a 45# weight)...16# WB (RXd) and did 5 negatives per round instead of HSPUs.

Took me 26:56. Sucked ass.

WOD

20101118

Cleans

2-2-2-2-2 (55-55-55-65-65)
Work at no more than 65% of your 1RM in order to work on speed and technique

4 Rounds:
3 Squat Clean Thrusters (120/85)
5 CTB Pull ups
7 Burpees
I think my time was 8:56...I used 55# on the clusters. Pullups were w/ thin black band.

Tuesday, November 16, 2010

WOD

20101116

3 Rounds Max Strict Pull ups
Rest 1-2 minutes between rounds
I just messed with this one. I did one strict...then some kipping, then 4 strict with thin black band.

AMRAP in 12 minutes:
30 Double Unders
20 Kettlebell Swings (30#)
 5 Ring Dips w/ thin black band

Completed 5 rounds

Wednesday, November 10, 2010

WOD

20101110

Shoulder Press
3×3 (55-60-65(F) then 3 @60)

Row 4x500m
2:03.2 / 206.1 / 205.8 / 208.8

Monday, November 8, 2010

WOD

20101108

First day back after being out of the country for two weeks...not bad...good to be moving again...

Front Squat

3×5 (85-95-105)

Then metcon:
Complete 5 rounds:

30 Sec Ring Dips
30 Sec Rest
30 Sec HSPU (or negatives or handstand holds if you cannot do HSPU — do not scale to box)
30 Sec Rest

Score is total number of ring dips and HSPU/negatives. Score each 10 seconds of a handstand hold as 1.

Used black band first round of ring dips...then red and black. Did handstand holds...Total 63.

THE Marathon...Athens 10/31/2010

On Halloween this year, the 2500th anniversary of Pheidippides' famous run from Marathon, Greece to Athens to announce the victory over the Persians was celebrated with a replication of the run (sans craggy mountains and leather running sandals and lack of water stops) the Grecian messengers faced 2500 years ago.

I ran it with my best girlfriend, Gabrielle. I kept a journal. Here's what's in it for race day...

(But first, here's a 5K training run we did on Oct 26th in Crete.)

Octover 31st...Halloween...and RACE DAY!

We got up at 5 am. Breakfast at 0530 at the Divani Palace Acropolis. We took four hard boiled eggs with us on the bus from the breakfast buffet...hydrated on the bus...at protein bars about 1.25 hours prior to arrival at the start line on the bus and took our Sport Legs 1 hour prior to start time...

Our bus left at 0630...neither of us slept on the bus (nerves). We rolled out our legs (my calves were sore from all the damn walking we'd been doing and my left ankle hurt) with the lax ball on the way.

By the time we got to the start line, we had to pee (and the lines for the porta potties were hella long!), so G and I both jumped a wall and peed on the opposite side of the wall from where the road was (Aunt Cindy would be so proud! - but I was still leaning on the wall - since I'm bad at peeing outside - and the wall had lovely rusty nails sticking out of it everywhere. Oh, here's a pic, post-pee:


(Luckily, we had only eaten two of the four hard-boiled eggs, and had wrapped the extras in napkins from the breakfast table, so we had some TP for the pre-race pees :o).

On the way to drop off our bags, we saw these gladiator dudes. We're not sure if they wore the costumes the whole 26.2 miles or not...or if they even finished...but they were a hit, for sure!



Bag drop off was pretty quick and easy. I texted Mark, dropped my bag, and we headed to the start line - Corral #7 - the last corral (for some reason they put G in Corral 5 and me in 7, even though we registered together and put the same finish times - the corral assignments seemed random). The narrator (emcee) dude was funny. He was trying to get everyone to drop their bags off prior to going to the corrals and make sure all bags were dropped off before the gear trucks left. He kept saying (first in Greek, then in English), "You go nooooo-ooooow." - He made now a two-syllable word and it was such a pleading entreaty every time it was so cute. He'd say "You go nooo-oooow! You must drop off your gear bags and make your way to the start nooo-oooow!" Too funny.

We met an Army helo mechanic named Angel at the start line, too. He flew in the night prior from his base in Germany and was flying back the day after the race. He took this pic of us (the TP in G's shirt came in handy later in the race! Thanks, G!):



There were also three annoying and loud British (nothing against the Brits - I still love ya, Nycki and Karen!) chicks near us at the start. They were so loud and obnoxious, when the commentator told us to be quiet to take the Oath of the Marathon, and to raise our right hands, we couldn't hear the Oath...and they started waving their hands because they didn't hear the instructions. (I searched for Marathon Oath and I found this:

An Oath to the Marathon
By Lydia Soldevila-Tombros

I beseech the gods to grace me with the strength to endure the challenges I am about to face
I implore the gods to grant me the fortitude to emerge triumphant in the marathon race.
I grant the gods my solemn oath and with each breath I remain true to the competitive ideal
In the name of freedom, good will and fair play, this sacred oath I solemnly seal.
For in the memory of Marathon and the victory thus proclaimed with a champion's last breath
It is of our free will, we challenge our strength, skill and endurance without peril of death.
It is the Olympic ideals that echo my footfalls in this Marathon and the athlete I endeavour to be
For we are all brothers and sisters running, as it is our Divine right, to be living in a world that is peaceful and free.

 I also found an Olympic Oath...not sure which oath we took (if either):
 
In the name of all the competitors I promise that we shall take part in these Olympic Games (maybe insert the word "marathon" here?), respecting and abiding by the rules which govern them, committing ourselves to a sport without doping and without drugs, in the true spirit of sportsmanship, for the glory of sport and the honour of our teams.

OK, so the race started...it was chilly at the start but we threw off our outergear at the start so our numbers would show for our pics). It was warm enough by then anyway, since the race started at nine. We ran the first three miles as planned (we were going to try to run three, walk one, run three, until we couldn't run three anymore). The first 5K ended near the Tomb of Marathon. This is G in front of a statue there:



We tried to walk the next mile, but it was so slow we didn't quite go the whole mile (I walk slower than G. Walking fast with a long stride hurts my knees and hamstrings).

After the first 5K, it became hilly. Here's the marathon route, with elevations, as we ran it. It was really fun to run along the streets - while they weren't packed with spectators, some of the locals (and probably some who had flown in to see their loved ones run) cheered us on with "Bravo!" and gave us olive branches (sans olives). G and I put some in our hair and G carried one for a few miles, as well. We had written our names on our left arms in Sharpie marker in English...In Greek on our right arms. Except, Heather is not a Greek name, so the hotel desk lady wrote my name phonetically. For that reason, only a few brave spectators attempted to read it - and it was cool when they did. They'd say, "Go, ... Hcch...eee...ah...ther!" Everyone read "Gabriella" easily and most shouted her name. It was cool. They also loved when we'd run by with two thumbs up and smiles on our faces...The kids would put their hands out for high fives and we made sure we hit every waiting hand. Lots of times, G would say "Kali Mera!" to a group, and they'd practically sing it back to us. Wicked cool. (Kali mera means "Good day!"). The weather was perfect. Sunny, breezy, cool enough. Awesome.

Shortly after the first 5K, I had to pee. Rather than wait in line for a porta potty, I peed in the woods, leaning on a tree. Again, Aunt Cindy would be so proud! (And, thanks, G, for saving the TP - and not giving it to that other dude who needed some of his own!)

As we were running, the distances on the side of the road were marked in Kilometers, instead of miles, like we're used to, so having our Garmin watches was nice (it was also cool to see the route superimposed on the map of Greece post-race!) And, another huge bennie of this race was there were medics about every mile...and these medics had the most wonderful spray stuff that froze your legs so you couldn't feel them anymore. And when they didn't have the spray, they had a gel. Whenever we stopped to get sprayed, I had to run afterward...it was great to run without feeling the pain in my knees!

Eventually, we were in our last 15K. "Only a Boilermaker left," we kept saying (on really tired feet and knees). Somewhere along the race, G shot this photo of me in front of the Pheidippedes statue:



Then we were down to just 10K left - 6.2 miles. Easy peasy (on a day when you don't already have 20 miles behind you!). I think somewhere between 10K and 5K, we ran past this statue (it's made of really thin sheets of glass. It is awesome):



Finally, we were in our last 5K. It was near the Greek Ministry of Defense. At this point, each time we stopped to walk, it was REALLY hard to get started again (and I'm still walking much slower than G). And each time we started running again (never on an uphill!), we both would groan and whimper for about the first minute, until our legs just kind of became numb to the pain. In this last 5K, we played mind games with ourselves...We'll run one mile, then walk some, then run again...in the end, we wound up running the last 3/4 of a mile into the original Olympic Stadium (the one Panathenaic Stadium, built in 1896, not the one in Olympia, Greece, from 2500 years ago - Here's a cool video on the ancient city of Olympia and the origin of the Olympics). Some info on the origins of the Olympic Stadium:

On June 23, 1894, French educator Baron Pierre de Coubertin, speaking at the Sorbonne in Paris to a gathering of international sports leaders from nine nations - including the United States and Russia - proposedthat the ancient Games be revived on an international scale. The idea was enthusiastically received and the Modern Olympics, as we know them, were born.

The first Olympiad was celebrated two years later in Athens, where an estimated 245 athletes (all men) from 14 nations competed in the ancient Panathenaic stadium before large and enthusiastic crowds.

Americans won nine of the 12 track and field events, but Greece won the most medals with 47. The highlight was the victory by native peasant Spiridon Louis in the first marathon race, which was run over the same course covered by the Greek hero Pheidippides after the battle of Marathon in 490 BC.

There's a track inside the Olympic Stadium...once G and I hit that, we started SPRINTING and it felt GREAT! We passed about 50 runners to cross the finish in a full-out sprint together...cried some upon finishing...then hobble-walked on over to a side rail to stretch some and take our race chips off. Here we are post-race:


And here are our times (we were with each other at all of these splits, so I have no idea why my times are different from hers. Looks like they took off the difference from start gun to chip on mine, but left the 10 mins or so on G's...weird...



So we picked up our goodie bags (three drinks inside! - Water, Powerade, and Orange Juice), picked up our checked bags, dropped off our chips, and walked to the Hotel Grand Bretagne, where we'd scheduled a 4:15 sports massage. We got there in time to shower and sit in the steam room...then had our fantastic massages. It felt great.

We caught a cab back to our hotel and walked with the Marathon Tours folks to the post-race celebration and dinner. It started at 7 pm. The restaurant owner for some reason didn't want G and me to sit upstairs with the other folks, so we sat together downstairs and he (G thought he looked like Bilbo Baggins) was our server. We probably got better service that way and we still got to hear the traditional Greek music being played by the three-person band:


video

Dinner (filet mignon, Greek cabernet sauvignon wine, and Greek appetizers - tzatziki, fried cheese and our favorite Greek salad) was fantastic. But we were le tired, so after we ate, we cabbed it back to the hotel and hit the hay...the next day, we started a four day tour of Corinth, Nafplion, Olympia, and Delphi...but that's for another blog :o)




Thursday, October 21, 2010

WOD

20101021

Squat Clean
3-3-3 (85-85-90(F) - I did one rep at 90, then couldn't get it up again. It's all in my brain...and maybe half because I had absolutely no protein today. (Bad, bad nutrition day for me. Starbucks coffee and a Green Machine juice (sugar)...Dunkin Donuts coffee and a donut w/ the creamy - Bavarian - stuff inside (the name of it escapes me...)...pretzels...Peanut M&Ms...YUCK!)

3 Rounds:
5 Clean and Jerk (I did 65# but RXd was 95. Will try 70# next time.)
7 Chest To Bar Pull ups (red band)
9 Box Jump (20 inch)

Time 6:03

Wednesday, October 20, 2010

WOD

20101020

Push Press

5-5-5 (post lowest set) 55-65-70

30 DB Single Arm Snatch (35/25 - I used 15# and should've used at least 20#)
30 Sit Ups
15 Ring Dips
20 DB Single Arm Snatch
20 Sit Ups
10 Ring Dips
10 DB Single Arm Snatch
10 Sit Ups
5 Ring Dips

6:54 using black band. Also, the last set of 10 single arm DB snatches, I had gotten to 7 when I realized I'd not done my left arm...so I did 14 to stay balanced.

Monday, October 18, 2010

WOD

20101018

High Bar Back Squat

3-3-3 (105-125-135)

4 Rounds:
1 Minute AMRAP DB Hang Squat Cleans (20#)
1 Minute AMRAP DB Push Press
1 Minute Rest

104 reps.

I should've tried RXd at 25# w/ the dumbbell. Next time.

Friday, October 15, 2010

WOD

20101015

Snatch Balance
2-2-2-2-2 (60% of your 1RM snatch) Worked on speed with 12# bar, then 22#, then 35#. Still fastest with 12# bar...need to make it habit and freak out less. Get out of my own brain.

Keep the sets of snatch balances at 60% in order to really focus on being fast and aggressive getting under the bar.

3 Rounds:
3 Power Snatches (55#)
10 Bastards (Burpees with lateral jump over your barbell)

4:03

Thursday, October 14, 2010

WOD

20101014

Clean and Jerk
Take 20 minutes to work up to a new 1RM
New 1RM of 90#. Tried 95, but couldn't get it past my hips. It's mental. Jerks were split jerks. Cleans were squat cleans. Need to work on getting under bar on the jerk vs doing a "nice little push press," as Brian explains it.

21-15-9
Kettlebell Swings, 1 pood (35#)
Pull-ups (black band for 1st 21, black and red for next 15, then black only for last 9)

Total time 6:32

Wednesday, October 13, 2010

WOD

20101013

Brian video'd it. I'm in the first two seconds. I'm in the front on the left.

Bench Press

3-3-3 (55-65-70 (F on 2nd rep)

Then metcon for time:
21-15-9
Barbell Lunges (65# – barbell can either be racked in the front or back position - I did back rack, then front, then back. Back was definitely better, as my form got very wobbly in the lunge and it was easier to keep good form from the back rack position.)
Box Jumps (16#)

Total time: 5:30

Monday, October 11, 2010

WOD

20101011

Front Squat
1-1-1-1-1 (115-135(F)-135(F)-125-135(F))
125 was my PR in April...wanted so badly to beat it. Next time!

8 Rounds Each:
Tabata (20 seconds work/10 seconds rest per round) Sit Ups
Tabata (20 seconds work/10 seconds rest per round) Push Ups

Total reps 141. I did 88 situps total then sucked ass on the pushups. Pushups on knees.

Thursday, October 7, 2010

WOD

20101007

Deadlift

1-1-1-1
115-145-185-195(F)

185 is a 20 pound PR! I should've gotten the 195, but I lost my aggressiveness and I was using too much back, not enough legs.

Take 50% of your highest DL from above and perform:
5 Rounds:
5 Deadlifts (95#)
25 Double Unders

Total time 5:03

Wednesday, October 6, 2010

WOD

20101006

Push Jerk
2-2-2 (60% 1RM) (50-50-50)
2-2-2 (90% 1RM) (65-65-65)

Then metcon:
3 Rounds:
1 Min Hang Power Cleans (50#)
1 Min Front Squat (50#)
1 Min Push Press (50#)
1 Min Rest

Weight should be light enough that near constant movement is possible. If you will have to break multiple times in one minute, scale weights.

(Courtesy of Crossfit Invictus)

Total reps was 134 (50 for round 1, 43 for round 2, 41 for round 3).

WOD

20101005

Muscle Up Practice: Accumulate 15 Muscle Ups or Muscle Up Progressions
I did sets of 2 pullups then 2 ring dips. Ring dips were with thin black band. Probably did about 8 sets in 13 mins.

4 x 800m Runs
Rest as needed in between efforts

3:29 / 3:26 / 3:22 / 3:11

Tuesday, September 28, 2010

RAGNAR RELAY Sept 24 to 25

Here are my Garmin records of my three RAGNAR legs.

Leg 12 (5.6 miles) had a very steep incline. I didn't have to suffer through the torturous heat of the day like our other runners, but it was still hot...and the incline SUCKED ASS. I started this leg around 5:45 pm on 9/24.

Leg 24 (8.2 miles) was my favorite leg. I started it around 3 am on 9/25. Prior to running this leg, I'd had no sleep (been up since 6 am on 9/24 and we'd eaten a few hours prior at Olive Garden. I had pasta and parmesan crusted tilapia. And a glass of zinfandel.) This was a pretty hilly run. It was very dark. It was on trails/access-type roads on Sugarloaf Mountain. The air was cool. It felt great. I only got spooked by noises and movement about once every 500 feet :o) Seriously, this was my best leg of the race.

Leg 36 (8.9 miles) sucked major ass for me. It was the last leg of the relay. I started around 1 pm on 9/25. I knew everyone was waiting for me at the end. I ran about the first 4 miles, then I took to walking more than running. The heat was getting to my brain. I threw up water and energy gummy thingies (yuck). I was borderline crying (same thing happened to me around mile 23 at the Disney marathon...Thankfully, Mark met me halfway across the Woodrow Wilson Bridge and walked with me til we met up with Gabrielle, Saad, and Jesse. We ran the last 1/4 mile to the finish...and it was over. I'm hoping it was the lack of sleep and the inadequate nutrition that put me into that state...it sucked.

But I'd do it all over again.

Next year!

Monday, September 27, 2010

WOD

20100927

Squat

5-5-5 (105-125 (completed 2, failed at 3rd rep, then did 2 reps at 115-115)

4 Rounds for time:
15 Hang Power Snatch Unbroken (35#)
30 Double Unders
20 Sit Ups

Time: 11:23

Wednesday, September 22, 2010

WOD

20100922

Push Press

3-3-3 (60-65-75) Tara encouraged me to attempt 85 for my third set. I got it halfway up...this is encouragement for me that 85# is not unattainable...maybe it'll be my next 1RM and PR!

Then metcon:
10-9-8…3-2-1
Box Jumps (16.5in box)
Burpees
Time 6:47

Monday, September 20, 2010

WOD

20100920

Front Squat

3-3-3 (85-105-then 125 (F at second rep, then did 2x115)

Then metcon:
4 Rounds:
50 Double Unders
10 Ring Dips

Total time: 9:39

Used black band for first round, then black and red.

Almost coughed up a lung during first set of double unders. Once I got the mucus outta my lungs, all was better. Good times.

Thursday, September 16, 2010

WOD

20100916

Clean and Jerk

2-2-2 (60% 1RM) 55-55-55
1-1-1-1-1 (90% 1RM) 65-70-75-80-80

Then Metcon:
5 Rounds
30 Seconds Double Squat Wall Ball (12# ball)
30 Seconds Rest
30 Seconds KB Swing (1 pood = 35#)
30 Seconds Rest
Total Reps 116 (AS RX'd!)

Wednesday, September 15, 2010

WOD

20100915

Bench

5-5-5 (55-60-65 (F on 3rd rep...finished last two reps of 3rd set at 60#)

3 Rounds
20 Push-ups (all bu 7 done on knees and 35# weights under hands for depth)
40 Box Jumps (16 inch box)
Time: 8:21

Tuesday, September 14, 2010

WOD

20100914

I thought this was interesting, seeing as I do hear sometimes "I don't wanna get 'big...'" from females.
Top 10 Reasons Heavy Weights Don't Bulk up the Female Athlete

6 Planche Progression Holds


Then...

5 Rounds of:
5 Power Snatch (55#)
8 Pull-ups (red band)
8 Burpees
Rest 2 Minutes

16:05

Monday, September 13, 2010

Guest Blog on Barbells and Bacon

One of the Potomac Crossfit coaches (Jon) asked me to write something about my transition from hard core runner (not really hard core, but enthusiastic) to Crossfitter. I did. Here's my post on his page.

Wednesday, September 8, 2010

WOD

20100908

Forgot to log the 1/2 marathon I ran on Sunday. Finished 13.1 miles in 2:01:32. Splits as follows (thank you, Mark, seeing as I effed my watch several times on the course):

1 - 9:16
2 - 9:27
3 - 9:16
4 - 9:19
5 - 9:42
6 - 9:28
7 - 9:20
8 - 9:03
9 - 9:02
10 - 8:58
11 - 8:58
12 - 8:51
13 - 8:50

My calves are the only thing that are still sore. Today's PCF WOD was

Press

1-1-1-1-1-1-1 (55-65-70(F)-67.5(F)-65(F)-60-60)

4 Rounds
Run 400m
50 Double Unders

I did not do the metcon listed above. Instead, I did 30 unbroken 25# kettlebell swings, 1K row, 30 unbroken 25# KB swings in 7:21.

Friday, September 3, 2010

WOD

20100903

Split Snatch

2-2-2
1-1-1
We kinda just messed around w/ this. We did 2 split snatches, then 1 ring dip. Working on form. And ring dips, apparently :o) Ring dips were w/ spotter holding feet. Good times.

Then:
For Time:
150 Walking Lunges
Sprint 800 Meters
100 squats
Time 12:14 RXd

Wednesday, September 1, 2010

WOD

20100901

Bench

3-3-3-3-3 (55-65-67.5 (did 2, then failed on third)-60-65)

Run 3000m
Ran 3K in 13:19 Pace 7:43. Link is to Garmin Connect data for the run.

Inspiration

Here's a gal from our morning WOD sessions...doing the push press/burpee WOD we did Monday. She's inspiring. 125# unbroken push jerks. Wicked cool.

Monday, August 30, 2010

WOD

20100830

Back Squat

3-3-3-3-3 (85-115-125-115-120)

5 Rounds
5 Unbroken Push-Jerks
7 Unbroken Burpees
Choose the heaviest weight that will allow you to go unbroken.
Time 5:45

Tuesday, August 24, 2010

WOD

20100824

6 Back Lever Holds


Then...

For Time:
400m Run
10 Power Snatches (First 7 @ 55#, last 3 @ 45#)
400m Run
20 Push-press (First 8 @ 55#, last 12 @ 45#)
400m Run
30 KB Swings (1 pood = 35#)
400m Run
40 Box Jumps (16 inch box - used 4 45# plates)

Finished in 14:23

Monday, August 23, 2010

WOD

20100823

Front Squat

3-3-3-3-3 (85-105-115-125(F)-115)
115 is a 5# PR for me.

“Half Cindy”
10 Minute AMRAP
5 Pull-ups (black band)
10 Push-ups (on knees)
15 Bodyweight Squats

6 rounds plus 5 pullups

Friday, August 20, 2010

WOD

Wasn't supposed to, but took a rest day yesterday. Work and life were burnin me out.

Today's WOD
20100820

Snatch Balance

2-2-2-2-2-2 @ 35 -35 - 35 - 45 - 45 - 45

15 Minute AMRAP
15 Wall Ball (8#)
15 Jumping Pull-ups
TOTAL 10 rounds, 15 wall balls

Wall Ball is supposed to be light so you are taking few to no breaks throught this ENTIRE workout. If we run out of med balls, some stronger people may be able to scale up, but if you start breaking excessively lower the height.

Wednesday, August 18, 2010

WOD

Press
3-3-3-3-3 (55-60-65(F)-55-60(F)

2000m Row 8:58 with damper at 3.5

Tuesday, August 17, 2010

WOD

20100817

6 Planche Progression Holds or Weighted Planks


5 Rounds
7 Unbroken Hang Squat Snatch (35#)
14 Ring Dips (black and red bands)
21 KB Swings (35# for 1st two rounds, then 25# for last 3 rounds)

Time 16:40
If you can complete any of the Planche progressions in the article, do that. If you cannot, get in a push-up position with a weight on your back and hold. Lean forward so your hands are closer to your hips.

Sunday, August 15, 2010

Rest Day

Rest day today.

Hike

Today was supposed to be my rest day, but I accidentally did a very vigorous 14 mile hike. So I shall rest tomorrow instead.

Friday, August 13, 2010

WOD

20100813

Overhead Squats (Overhead Squat should be done with 60% 1RM, a 3 second descent, and 3 second pause at the bottom.)

5-5-5 @ 45#

3 Rounds
500m Row
4 Squat Clean Thrusters, 65#
12 Push-ups (1st four strict...rest on knees)
Rest two minutes.
Time: 16:30

*************************************

I may post nutrition later. Having friends over for RAGNAR race planning.

Thursday, August 12, 2010

WOD

20100812

Power Clean

2-2-2-2-2-2-2 @ 65-65-65-75-75-75

4 Rounds
10 Unbroken Sumo Deadlift High Pull (55)
20 Unbroken Box Jumps (20 inch box and I stepped vs jumping)
Time: 5:55

**********************************

Nutrition (not great today)

Breakfast
Cottage cheese and oranges (pathetic, I know)

Lunch
Mediterranean Chicken Salad (not enough animal protein or healthy fat, I'm sure)

Dinner
Burger on a salad
1/4 avocado

Wednesday, August 11, 2010

WOD

20100811

Split-Jerk

1-1-1-1-1 55, 65, 70, 75

Push-press
3-3-3-3 45, 55, 65, 75 (failed on third rep)

2 Rounds, AMRAP
1 Minute Sandbag Toss
1 Minute 10ft Wall Ball (20/12)
1 Minute Strict Pull-ups
1 Minute Pistols
1 Minute 1 Arm Weighted Lunge (55/35)

Post loads and total reps: Sandbag 20#, WallBall 20#, Pullups w/ blue band, pistols hanging on to ring, weighted lunge 35# Total reps: 123

Clean a sandbag and toss it over a bar on a rack. Hold a dumbell in one arm at the hang and lunge. Switch hands half way through.

*******************************

Nutrition

Breakfast
2 eggs w/ cheese, 3 slices bacon, glass of OJ, 1/2 tomato

Lunch
Uptown salad from Potbelly's (with chicken on it)

Dinner
Martinis. Bad, I know. I'm fired.

Tuesday, August 10, 2010

Rest Day

Trying to get on track to start Wendler 5-3-1 next week so I can work toward gains in my heavy lifting.This means I'll go to a schedule of Sunday, Monday (rest Tuesday), Wednesday, Thursday, Friday (rest Saturday).

Hence, the rest day today. Besides, I needed to sleep in what with my chigger infestation and all.

*************************************
Nutrition

Breakfast
1 big ol spoonful of Carlsen's fish oil
2 hard boiled eggs
apple/cranberry/blue cheese medley

Lunch
1/2 of an avocado/provolone/lettuce/tomato w/ cucumber dressing pita (bad...no animal protein)

Dinner
Salad w/ balsamic vinaigrette
8 oz filet
1 glass red wine
It came with veggies, but they were all mushy. Yuck. So I left em on the plate.

Monday, August 9, 2010

WOD

20100809
Front Squat
2-2-2-2-2-2-2-2 (60% 1RM)

5 Rounds
1 Set Max Ring Push-ups
Rest
200m Row
Rest

Post loads, total reps, and times to comments.

Focus on bar speed for your front squats. If you do these slowly, you will get little benefit.

Rest as needed between pull-ups and rows. Rows should be hard sprints.

FS 85#
Metcon 46 / 3:55 broken out as:
10/48.4
10/47.6
9/46.9
9/45.7
8/46.5

***************************

Nutrition:

Pre-WOD: banana

Breakfast: 2 eggs over-medium w/ cheese, 3 slices turkey bacon, 1/2 tomato, 6 oz milk

Snack: Greek yogurt, peanuts

Lunch: Liverwurst sandwich on toasted wheat bread w/ lettuce, tomato, mustard. Cottage cheese. Strawberries/canteloupe/pineapple.

Dinner: 2 scrambled eggs w/ cheese and broccoli, 1/2 tomato, 8 oz milk