Wednesday, July 30;
A huge breakthrough today for me. Huge. I've been working on deadlifts for years. I used to think I was good at them until I came to CFOT and saw what some other women are doing. They're pretty incredible.
I had hit the ugliest 190lb deadlift before coming to Old town and hadn't hit it again until this spring. That 190lb deadlift has been my max since April or so.
I was a little bummed when I saw we were doing 3 rep deadlifts this morning. I figured it would just be another day of frustration, and I'd be stuck lifting 180lbs for 3 reps. Ugh!
Jerry gave some great cues this morning, and I think the cue to get a deeper squat and really use my leg drive really helped out. I was really ON this morning. I hit 175 without a problem and got a little timid with another 20lb jump, but some other ladies knew we could do it. I went for it. Stepped up to the 195lb bar and lifted it once, reset.. lifted it twice.., stood up then reset and lifted 195lb 3 times! That means not only did I surpass my PR.. but I did it 3 times in a row. I was so pumped!!
We made a little jump to 200 pounds. I just wanted to lift it once. I didn't even try doing it for 3 reps, which I'm regretting now. I may have been able to do it.
Then we added 2 pounds, and I ended the morning lifting session with a 202lb deadlift!! Oh the glory! I have finally broken the 200lb barbell ceiling, and I'm ready to lift some more.
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Fast....
Tuesday, July 28;
Like Helen but shorter and worse...
WOD:
5 Rounds for time
300 meter run
20 elevated jumping lunges
10 pullups
Time: 9:58
Like Helen but shorter and worse...
WOD:
5 Rounds for time
300 meter run
20 elevated jumping lunges
10 pullups
Time: 9:58
Feeling Pressed
Monday, July 27;
WOD:
Max Strict Press
75lb
Max Push Press
85lb
Max Push Jerk
95lb
Should be able to go heavier. A little dissappointed in these numbers, but I'll take it.
This reminded me of a workout we did years ago. Take a 65lb bar and you can't put it down. Max out on strict press reps, then go to push press reps and max and and do the same with the push jerk. How many reps can you get without putting the bar down? I'd love to retest this!
WOD:
Max Strict Press
75lb
Max Push Press
85lb
Max Push Jerk
95lb
Should be able to go heavier. A little dissappointed in these numbers, but I'll take it.
This reminded me of a workout we did years ago. Take a 65lb bar and you can't put it down. Max out on strict press reps, then go to push press reps and max and and do the same with the push jerk. How many reps can you get without putting the bar down? I'd love to retest this!
A Chipper
Saturday, July 25;
25 Hang Power Cleans (95lb)
50 C2B pullups
75 Wallball (14lb)
100 Abmat Situps
Total: 19:58
25 Hang Power Cleans (95lb)
50 C2B pullups
75 Wallball (14lb)
100 Abmat Situps
Total: 19:58
Friday, July 24, 2009
Plenty of Perfect Pushups
Friday, July 24;
Today's workout was pushups... just pushups. Over and over again. Hips, chest & chin touch the deck and back up again. The key was that you had to buy in several times over the workout. You had the option of going to 30 pushups and stopping, 60 and stopping, 90.., 120.. and finally for the pushup proficient you could go to 150. If you did 61 pushups, you had to push onward to 90. At each stopping point you were forced to decide, "do I move on, or do I stop."
For me the decision was easy. 150 pushups. That was the only option.
Each time your pushup failed or you rested in plank position for more than 3 seconds you had to do a shuttle run. This was enough to freshen up your shoulders and go back at it.
This workout gets a thumbs up... or is it a push up??
WOD:
150 pushups
with 16 shuttle runs
broken up: 20, 10, 10, 10, 5, 5, 10, 10, 10, 10, 10, 10, 10, 10, 10
Time: 15:53
WOD II:
a ton of walking lunges (tons)
Today's workout was pushups... just pushups. Over and over again. Hips, chest & chin touch the deck and back up again. The key was that you had to buy in several times over the workout. You had the option of going to 30 pushups and stopping, 60 and stopping, 90.., 120.. and finally for the pushup proficient you could go to 150. If you did 61 pushups, you had to push onward to 90. At each stopping point you were forced to decide, "do I move on, or do I stop."
For me the decision was easy. 150 pushups. That was the only option.
Each time your pushup failed or you rested in plank position for more than 3 seconds you had to do a shuttle run. This was enough to freshen up your shoulders and go back at it.
This workout gets a thumbs up... or is it a push up??
WOD:
150 pushups
with 16 shuttle runs
broken up: 20, 10, 10, 10, 5, 5, 10, 10, 10, 10, 10, 10, 10, 10, 10
Time: 15:53
WOD II:
a ton of walking lunges (tons)
Snatch Work
Thursday, July 23;
I'm timid with the snatch. It's how I messed up my shoulder, so I have been hesitant with going heavy on the move. I tried to go heavy for the first time today. I was pleased (not thrilled) with the progress. I think my fear and not my strength is keeping me from getting heavier.
WOD:
Heavy 1 rep max
80lb
WOD II:
3 rounds
250 meter row
20 jumping slam balls
15 box jumps
Total: did not time
I'm timid with the snatch. It's how I messed up my shoulder, so I have been hesitant with going heavy on the move. I tried to go heavy for the first time today. I was pleased (not thrilled) with the progress. I think my fear and not my strength is keeping me from getting heavier.
WOD:
Heavy 1 rep max
80lb
WOD II:
3 rounds
250 meter row
20 jumping slam balls
15 box jumps
Total: did not time
Tuesday, July 21, 2009
Flying!
Tuesday, July 21;
I wasn't expecting to be so good at this workout. It's nice to be surprised sometimes.
WOD:
15 push presses (65lb)
300 meter row
45 Abmat Situps
Total: 20:17
I wasn't expecting to be so good at this workout. It's nice to be surprised sometimes.
WOD:
15 push presses (65lb)
300 meter row
45 Abmat Situps
Total: 20:17
Monday Mania
Monday, July 20;
It's mornings like this that make me just wonder, "why"?? Why does Cindy need to go heavy? Why?
WOD:
AMRAP 20 minutes
3 Weighted pullups (15lb)
5 Front Squats (85lb)
7 Elevated Pushups
Total: 8 rounds
OUCH!
It's mornings like this that make me just wonder, "why"?? Why does Cindy need to go heavy? Why?
WOD:
AMRAP 20 minutes
3 Weighted pullups (15lb)
5 Front Squats (85lb)
7 Elevated Pushups
Total: 8 rounds
OUCH!
A Sunday Reunion
Sunday, July 19;
Skipped the Saturday workout, so I decided that I'd go back to an old standard. I hit up the Exorcist stairs in Georgetown. The last time I did this workout as prescribed was with Mike Mann way back in February of 2008. Crazy! I had spent several weeks resting my shoulder. It had been feeling better. Then I did this workout and it messed the whole thing up again. It wasn't because of the workout. It was because I was all messed up. I was a little nervous going back, but I figured I had to do it some time.
Here it is:
WOD
5 Rounds
5 pullups
10 pushups
1 run up and down the stairs
then...
5 Rounds
5 K2E
10 pushups
1 run up and down the stairs
Total: 20:??
It's been a while since I've done this one, so I'm okay with the time. It should be closer to about 18 minutes. I also realized that I don't have a stop watch, so I can really only go by the minute timer. It's a good start. I guess. I'm really happy to be back!
Bringing Back the Snatch (Slowly)
Friday, July 17;
I know I did this workout, but I don't really remember doing it. I think the snatches hurt my shoulder. These things still freak me out, so I go pretty light. I was happy with my time, despite the fact that I wasn't trying to go fast in the beginning. By the end, I was pushing it.
WOD
5 Rounds
12 Barbell Snatch (35lb)
12 Pullups
12 Burpees
Time: 19:20
I know I did this workout, but I don't really remember doing it. I think the snatches hurt my shoulder. These things still freak me out, so I go pretty light. I was happy with my time, despite the fact that I wasn't trying to go fast in the beginning. By the end, I was pushing it.
WOD
5 Rounds
12 Barbell Snatch (35lb)
12 Pullups
12 Burpees
Time: 19:20
Thursday, July 16, 2009
Rest Day
Thursday, July 16;
I woke up this morning and promptly went back to sleep! God, sleep is good sometimes. Looking forward to a punishing workout tomorrow.
I woke up this morning and promptly went back to sleep! God, sleep is good sometimes. Looking forward to a punishing workout tomorrow.
Wednesday, July 15, 2009
Back in Action
Wednesday, July 15;
I've been busy at work and unable to update my blog for the past few days. I don't remember times and numbers for some of the workouts, but I want to post to keep up to date. I'll check on the times and update later.
WOD:
Clean & Jerk
max weight - 105lbs
I'm close to maxing out here, but I didn't go to failure. I'm still really weary about pushing really heavy weight overhead. I smiled to myself when I remembered the last time I put more than 100lbs overhead my shoulder popped out. There was none of that today, but it's hard to get over the fear of the possibility of dislocating. It's what's keeping me from going much heavier.
Finisher:
500 meter row
1:58
1 mile run
Tuesday, July 14;
WOD:
5 rounds for time
15 pullups
30 pushups
45 abmat situps
Time: 23:20
Crazy high reps. I've never been so happy to do pullups in my life. 15 pullups is a piece of cake after doing 30 pushups. Pushups are still tough for me. It's hard to get much more than 10 in a row. I broke them up into sets of 5. It takes a while, but it doesn't give me crazy arm burn.
Kudos to Lynette who kept me going through this one. I can't tell if she secretly competitive or just an unassuming ninja. The mother of two who kicks my butt regularly. Whatever she is.. it's great!
Saturday, July 12;
Strength work and some fun..
WOD
Perfect form cleans
We worked Muscle cleans (which eliminates the diving underneath the bar, essentially there is no second bend in the clean similar to a push press as opposed to a push jerk). This move forces you to really use your hips to move weight. When it gets really heavy this move is super tough.
Power clean from floor - 115lb (This is my PR. I can't break above 115. I can't wait to hit 120lb.. then 125lb)
WOD II
7 rounds
7 pullups
14 jumping lunges
1 shuttle run
About 11 minutes
Friday, July 10;
"Filthy 50"
50 box jumps
50 KB swings (35lb)
50 jumping slamball (10lb)
50 pushups
50 Sledge Hammer Swings
50 Wall ball (14lb)
50 Abmat Situps
50 calorie row
50 burpees
50 doubleunders
Total: 36:??
This sucked. I sucked at this workout.
I've been busy at work and unable to update my blog for the past few days. I don't remember times and numbers for some of the workouts, but I want to post to keep up to date. I'll check on the times and update later.
WOD:
Clean & Jerk
max weight - 105lbs
I'm close to maxing out here, but I didn't go to failure. I'm still really weary about pushing really heavy weight overhead. I smiled to myself when I remembered the last time I put more than 100lbs overhead my shoulder popped out. There was none of that today, but it's hard to get over the fear of the possibility of dislocating. It's what's keeping me from going much heavier.
Finisher:
500 meter row
1:58
1 mile run
Tuesday, July 14;
WOD:
5 rounds for time
15 pullups
30 pushups
45 abmat situps
Time: 23:20
Crazy high reps. I've never been so happy to do pullups in my life. 15 pullups is a piece of cake after doing 30 pushups. Pushups are still tough for me. It's hard to get much more than 10 in a row. I broke them up into sets of 5. It takes a while, but it doesn't give me crazy arm burn.
Kudos to Lynette who kept me going through this one. I can't tell if she secretly competitive or just an unassuming ninja. The mother of two who kicks my butt regularly. Whatever she is.. it's great!
Saturday, July 12;
Strength work and some fun..
WOD
Perfect form cleans
We worked Muscle cleans (which eliminates the diving underneath the bar, essentially there is no second bend in the clean similar to a push press as opposed to a push jerk). This move forces you to really use your hips to move weight. When it gets really heavy this move is super tough.
Power clean from floor - 115lb (This is my PR. I can't break above 115. I can't wait to hit 120lb.. then 125lb)
WOD II
7 rounds
7 pullups
14 jumping lunges
1 shuttle run
About 11 minutes
Friday, July 10;
"Filthy 50"
50 box jumps
50 KB swings (35lb)
50 jumping slamball (10lb)
50 pushups
50 Sledge Hammer Swings
50 Wall ball (14lb)
50 Abmat Situps
50 calorie row
50 burpees
50 doubleunders
Total: 36:??
This sucked. I sucked at this workout.
Wednesday, July 8, 2009
The Quad
Wednesday, July 15;
Thank God for quads! My knees have been off tracking lately. I think it has to do with the additional running I've been doing after the workouts. Strengthening my quads helps keep those knee caps on track, which is why I was so pumped to see today's workout.
WOD:
4 rounds for time
400 meter run
50 squats
Total: 13:46
1K Row
Thank God for quads! My knees have been off tracking lately. I think it has to do with the additional running I've been doing after the workouts. Strengthening my quads helps keep those knee caps on track, which is why I was so pumped to see today's workout.
WOD:
4 rounds for time
400 meter run
50 squats
Total: 13:46
1K Row
Monday, July 6, 2009
CDSG
Monday, July 6;
I was talking about this morning's workout with my co-worker who is a 7'3" former UVA basketball player from Australia. I told him how much weight we were moving. His response, "CDSG." They call me "SG" for Super Girl in the office. I asked what "CD" stood for. He said, "Cocked Diesel."
Do I need to write anymore?
Warmup:
500 meter row - 1:58
WOD
15, 12, 9
Thruster - 78lb
Ring Dip - floss
Pullup
Time: 13:??
1 mile run
I was talking about this morning's workout with my co-worker who is a 7'3" former UVA basketball player from Australia. I told him how much weight we were moving. His response, "CDSG." They call me "SG" for Super Girl in the office. I asked what "CD" stood for. He said, "Cocked Diesel."
Do I need to write anymore?
Warmup:
500 meter row - 1:58
WOD
15, 12, 9
Thruster - 78lb
Ring Dip - floss
Pullup
Time: 13:??
1 mile run
Friday, July 3, 2009
Pick Your Punishment
Friday, June 3;
As always, the First Friday in each month at CFOT forces you to pick your own poison. Do you do a quick smoker like a Fran or a Grace? Do you do a long burner like Murph or Badger? Strength, metcon?? Which is worse? Is there an easy choice? It's all about personal preference (and a little bit of peer pressure.. okay a lot of peer pressure).
Today I went for a quick little burner. Helen. There's no part of this workout that I think is particularly difficult. The movements are simple. It's a matter of pushing yourself through the run, the KB swings and the pullups. Just like Helen the harder you push the more punishing this workout can be.
WOD:
"Helen"
3 rounds for time
400 meter run
21 KB swings
12 Pullups
Total: 11:05 (PR)
Finisher:
Double unders
25 (PR)
As always, the First Friday in each month at CFOT forces you to pick your own poison. Do you do a quick smoker like a Fran or a Grace? Do you do a long burner like Murph or Badger? Strength, metcon?? Which is worse? Is there an easy choice? It's all about personal preference (and a little bit of peer pressure.. okay a lot of peer pressure).
Today I went for a quick little burner. Helen. There's no part of this workout that I think is particularly difficult. The movements are simple. It's a matter of pushing yourself through the run, the KB swings and the pullups. Just like Helen the harder you push the more punishing this workout can be.
WOD:
"Helen"
3 rounds for time
400 meter run
21 KB swings
12 Pullups
Total: 11:05 (PR)
Finisher:
Double unders
25 (PR)
Thursday, July 2, 2009
Backsquats - my nemesis
Thursday, July 2;
Pre surgery and pre Crossfit I would have said that I liked backsquats. I might have even ventured to say that I was good at them. Post surgery the story has changed dramatically. It's the one move that really highlights my lack of flexibility in my shoulder. The chink in my armor. It's the positioning that kills me. It's the exterior rotation that I just don't have have back yet. I always forget to stretch that too. Maybe this time I learned my lesson and I'll add it into the daily stretch repertoire.
Jerry even pulled out the good old mantaray to help me relieve some of the pressure from my shoulder and put the bar in proper position. It's frustrating that I can't work on strength, because I'm so focused on avoiding shoulder pain. I'd really like to see some much higher numbers closer to where I used to be.
WOD:
Backsquat
5, 5, 5, 5, 5
115lb (incidentally the same weight I cleaned two days ago)
---------------------
Weighted Pullup
1,1,1,1,1
35lb
---------------------
1 mile run
Pre surgery and pre Crossfit I would have said that I liked backsquats. I might have even ventured to say that I was good at them. Post surgery the story has changed dramatically. It's the one move that really highlights my lack of flexibility in my shoulder. The chink in my armor. It's the positioning that kills me. It's the exterior rotation that I just don't have have back yet. I always forget to stretch that too. Maybe this time I learned my lesson and I'll add it into the daily stretch repertoire.
Jerry even pulled out the good old mantaray to help me relieve some of the pressure from my shoulder and put the bar in proper position. It's frustrating that I can't work on strength, because I'm so focused on avoiding shoulder pain. I'd really like to see some much higher numbers closer to where I used to be.
WOD:
Backsquat
5, 5, 5, 5, 5
115lb (incidentally the same weight I cleaned two days ago)
---------------------
Weighted Pullup
1,1,1,1,1
35lb
---------------------
1 mile run
Wednesday, July 1, 2009
Protection - Crossfit Style
Wednesday, July 1;
As if last week's beating wasn't enough, Jerry puts doubleunders in this morning's workout again. 150 of them. I still have a massive bruise on my leg from last Wednesday's workout. I knew I couldn't go through this workout with another beating, so I had to do something to protect my leg. 
I did what any resourceful woman would do.. I grabbed my sweatshirt and wrapped that thing around my thigh, then taped it up. It wasn't going anywhere. That thing protected me too. Freaking brilliant. I got two whip marks on my elbow and that's it. I know it's probably a better idea to just get better at doubleunders, but I think that's hard when I'm worried about beating myself into bloody submission. One step at a time here. Fitness is a process.
WOD:
50, 40, 30, 20, 10
Double Unders
Pushups
27:?? (I actually have no idea what my time was)
Pushups were the limiting factor here. I was super slow. I guess I haven't been doing them much lately. I'll have to fix that. Hmm
1 mile run
As if last week's beating wasn't enough, Jerry puts doubleunders in this morning's workout again. 150 of them. I still have a massive bruise on my leg from last Wednesday's workout. I knew I couldn't go through this workout with another beating, so I had to do something to protect my leg.
I did what any resourceful woman would do.. I grabbed my sweatshirt and wrapped that thing around my thigh, then taped it up. It wasn't going anywhere. That thing protected me too. Freaking brilliant. I got two whip marks on my elbow and that's it. I know it's probably a better idea to just get better at doubleunders, but I think that's hard when I'm worried about beating myself into bloody submission. One step at a time here. Fitness is a process.
WOD:
50, 40, 30, 20, 10
Double Unders
Pushups
27:?? (I actually have no idea what my time was)
Pushups were the limiting factor here. I was super slow. I guess I haven't been doing them much lately. I'll have to fix that. Hmm
1 mile run
