Back At It

Monday, August 31;



Some days you own a workout, and other days workouts own you. Today, it was the latter for me. I had to really fight through this workout. No quitting. There was a moment when I was about 1/4 of the way through this WOD. I looked at Jerry and gave him that big Cheshire cat smile.. you know the one where you know you're getting your ass kicked, but you love him for doing it to you. He gave me a Cheshire back. He knew he was kicking my ass, and he loved it! Sick! Sweet and Sick!



Two movements that really push my weaknesses. Strict L-sit pullups and strict shoulder presses. I'm really good at movements that allow me to use my body to move weight. I'm less good at using pure strength to move weight, especially when it comes to shoulder strength. On days when the workouts are really challenging, I've been ignoring the clock and working on perfect form and full range of motion. If I can't do it fast, I'm going to take my time and do it right. I always thank Elise for this lesson. She worked out with this very same attitude. Take your time... do it right. Get stronger. Then get faster. She's beast now. I figure it's a winning recipe for strength.



WOD:

21, 18, 15, 12, 9, 6, 3
L-Sit pullups
Strict Shoulder Press (65lb)


Total: 51:40

Forced Rest

Tuesday, August 25;



It's time for some forced rest. I am taking a small break from Crossfit due to a brief vacation and a request from my doctor. She has told me to rest for a week. I guess it's a request I can't quite argue against. I'm starting to really think that the "rest" thing is so important, especially when you are Crossfitting regularly. The three days on and one day off sounds like a good way to go. Admittedly, it's hard to adhere to. I hate taking the day off and then finding out that we did a movement that I love or one that I've been wanting to work but haven't in a while. Sometimes it's just something you have to do. Whether it's at the doctors request, for a little bit of vacation time or just because it's the fourth day of the week. Rest is a movement, I'm working for the next few days. Be back at CFOT next Monday!

Tackling the Snatch

Monday, August 24;

A few months ago I couldn't even do a snatch. It tweaked my shoulder like crazy! It was one of the moves that contributed to my shoulder injury way back when. I nearly cried from happiness the first time I was actually able to do the move. Monday I did the move 36 times and I did it heavy (for me it was heavy). No tears this time, but my neck and upper back are totally sore this morning!

WOD:
400 meter run
15 snatches (75lb)
15 pushups
400 meter run
12 snatches (75lb)
12 pushups
400 meter run
9 snatches (75lb)
9 pushups

Time: 26:56 (I think, waiting for the white board pic)

I was supposed to do c2b pullups. I haven't been doing pullups because of my wrist, so I subbed in pushups. This worked fine for me, but I think it was a little easier than the prescribed workout. I was thinking Crossfit Virtuosity for this one. I really worked on doing the move correctly, but as Jerry pointed out I was swinging the bar like a KB snatch instead of pulling it straight up my body and getting underneath. May need to scale back weight to perfect and get more comfortable with the pull. Sometimes the move felt really solid. Sometimes it didn't. The biggest help was the line Jerry taped at my feet. The goal was to start at the line and jump with the weight without landing in front of the line. Jump back! That helped. The snatch is certainly a work in progress.

The Clock Never Stops aka A New Wrinkle

Wednesday, August 19;

Another early morning at CFOT. This morning we did Cindy.. but different. This workout had a new wrinkle. It's actually a benchmark workout named "Chelsea". Instead of doing AMRAP in 20 minutes you do 1 round every minute for 30 minutes. Most people can get to about 10 rounds before they have to take a break or miss a round. I like this one, although it was hard for me to maintain intensity after I missed my first round.

This WOD should be done with pullups, but I'm avoiding pullups for a bit. I subbed situps for pullups.

WOD:
9 pushups
12 situps
15 squats

9 rounds on the minute (11 rounds after that)
Total: 20 rounds in thirty minutes

Max Pull and Push

Monday, August 17;

Back at CFOT this morning. Good to be back. We did the Onion Peel this morning. It's been ages since I've gotten to do this one. Felt pretty solid, and I got a (non-swinging bar) pullup PR. Happy with that one.

WOD
5 Rounds
Max Pullup - 2:30
Max Push Press - 2:30

Round One: 21 Pullup, 20 Push Press
I don't remember what the rest of my numbers were.. Maybe Jerry will post the white board. I'll update.

You Know What Today is...

Friday, August 7 (First Friday!!)

The first Friday of the month means nothing but pain at CFOT! Thought it would be fun to hit something I've never done before. I know I am strong at Overhead Squats, and Blain was doing Nancy. Perfect. A race to the finish for Nancy.

My goal was to do as few Snatches as possible. That means 5 rounds of 15 straight OHS'. Could I do it??

WOD:

"Nancy"

5 Rounds for Time

400 meter run

15 OHS (55lb)

Time: 17:22

AMENDMENT: I did not do it. :( Because I am not so good with math skills I did Nancy with only 55lbs. I miscalculated the 35lb bar. A little annoyed at myself for the miscalculation. This means the time doesn't count. No wonder I wasn't winded. Unfortunately, my shoulder is smoked. Iced it all weekend. Maybe it's a good thing I can't add??

I did it! No bar drops! Not bad for a girl with a whimpy shoulder. Finished up with Annie (Double Unders & Situps - I didn't time this one) and then a mile run with Gar. A good First Friday!

Cleaned Up

Thursday, August 6;

Usually, I'm a fan of the cleans. I love this little movement. I'm trying to back off on weight though, so I can perfect my form and then go for some higher numbers. A bodyweight clean would be awesome. I'm about 10 pounds away, so that's a very realistic goal.

WOD:
Squat Cleans
3,3,3,3,3

95lbs (technique work)

Getting my Backsquat Back

Tuesday, August 4;

The Backsquat is still one of my weaker moves. It's strange. I have a body built for this move. Strong, short legs. Unfortunately, I haven't been able to work this move very much, because it's tough for me to get my shoulder in that rotation to hold the bar. I've been stretching that rotation every morning before class. I noticed the improved flexibility today. It's far from perfect, but it's getting better. I'm happy with that. After the flexibility returns I'll be able to improve the strength. The last time we worked the backsquat, I maxed out at 3 reps of 115lb. Not very good for me. Today I improved a good bit. I hit 125lb for 5 reps, but I hit 145lb for 3 reps and 135lb for 4.

I can work with it.

WOD:
Backsquat
5,5,5,5,5

125lb

Team Competition Cuts Back on Work Productivity

Monday, August 3;

I don't know whether it's my love for the 6am or my buring desire to win that has kept me glued to FB today. It's been kind of sad. I have gotten things done at work today, but I've been so distracted. Today was the big team competition day at CFOT. We have some scary gamers in our class. Metcon murderers and just freaky strong people too.

Here's how the workout is setup. There are 5 different stations: row, Push press, Snatch, Pullup and box jump. The barbells are 45lb for women and 95lb for men. Very manageable weights. There are five rounds with five minutes of work in each round. There is one minute rest between rounds. Tally each rep (cal. on the row) for each individual station. Classes will be compared by number of reps at each station. The class that has the highest number of reps at the most stations wins the title of the Strongest Class at CFOT and bragging rights until the next competition. Not that we needed this to brag.

We've gone through 6 classes so far. 5:15am, 6am, 6:45am, 7:30am, 9am and 12:30pm. Right now, the 6am is in the lead with the high scores in two categories. We still have the 5pm, 5:45pm and 6:30pm. We'll see how the world spins later tonight!!

The mighty 6:00 am takes the day! The final scores are below:
1. 0600 w/17
2. 1745 w/20
3. 1700 w/23
4. 0515 w/24
5. 0645 w/26
6. 1230 w/28
7. 0730 w/28
8. 1830 w/28
9. 0900 w/31

Another Crazy Saturday

Saturday, August 1;

What in the heck? This one doesn't look too bad on initial glance, but at second look you realize that this thing is a freaking high rep nightmare!

WOD:

800 meter run
30 hang power cleans, 30 pullups, 30 burpees

800 meter run

20 hang power cleans, 20 pullups, 20 burpees

800 meter run

10 hang power cleans, 10 pullups, 10 burpees

Total: 34:02

Overhead Squat

Friday, July 31;

Overhead squat. I can do these things, but I can't get really heavy. The problem is pushing the bar up from my back. It's not that I don't think I can do it, but it's that I'm really afraid of doing it. I've noticed a new fear that I never had before surgery. Maybe it's that I realize I'm not unbreakable. The thought that I may dislocate or tweak my shoulder is enough to freak me out enough. If I don't have to, I don't see any real reason why I would try doing something that worries me like that.

WOD:
Max overhead squat
5,5,5,5,5
85lb (I think)

Max Front squat
3,3,3,3,3
115lb

A fine days work after a week of working out.

Doin' The Dip

Monday, August 3;

Oh, working the weakness. Thankfully, I've been doing ring dips after our WODs to try to strengthen mine. I still can't do too many without a band, but I'm getting back my old strength. It's great too! I don't have that nasty tearing feeling along the front of my shoulder. Here's to healing!

WOD:
10 ring dips (no band)
30 toes to bar
10 ring dips (floss)
30 double unders
10 ring dips (floss)
30 box jumps
10 ring dips (floss)
30 KB swings (35lb)
10 ring dips (floss)
30 burpees

Don't know my time??