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.
Wednesday, July 15, 2009
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
