The Few, The Proud

Monday, December 21;

Two days after a massive snowstorm hit the DC Metro area, the roads are still crummy, the ditches are covered with feet of brown snow and people have decided to hide out under the covers. Not Crossfit Oldtown.. not the 6am crew. No way. In fact we're so hardcore that we even had a visitor from the 6:45am class! Yeah!

Tried something new.. technique work for the first 20 minutes. Then an Interval WOD.

I have to admit that we made about 6 batches of non-zone/paleo friendly cookies while trapped inside this weekend. They taste great going down, but look terrible on the hips and thighs. Gotta pick it up to work that off this year.

Technique WOD:
Snatch 1-3 reps each minute for 10 minutes
3 reps at 75lbs = 30 snatches
I can nail these with power snatches, but I still can't pull under the bar. That's something to work on from here. Maybe get comfortable with a lighter load with the second pull. Then ramp up. Other than that, my technique with the snatches is getting stronger. I've gotten better at eliminating the hip bump (like used in KB swing). I just keep patient as that bar pulls right up my body and then I pull as it passes my hips. Nice.

Interval WOD:
4 rounds:
350 meter row
25 pushups
15 pullups
3:55 / 4:08 / 4:33 / 4:50
(I may have made these times up)
I realized now that I should have scaled this workout because I was moving SLOW here. The only thing that was moving slower than me was my math skills. Terrible.

Harold stopped in for this morning's WOD. Always good to have a visitor especially one who takes his shirt off during the WOD.. hint, hint OT boys!

That Girl Has Some Ups!

Thursday, December 17;

Nope, I'm not talking about myself. This 5'2" girl can barely get herself off of the ground. No, I'm talking about Grace. Now that girl can jump. As she informed the rest of us today, she also used to play basketball in grade school. Bet you didn't know that!

Jerry brought out the tape measure this morning. The purpose was to force us to do burpees with some air! He measured 8 inches about our stretched out finger tips, and made a mark to indicate a target we had to touch for our burpees. Ugh. Seriously!

WOD:
250 meter row
20 burpees w/ 5'10" inch target
15 back extensions
Time: 24:33

I actually stopped for about 2 minutes in the middle of this workout because I felt like I was dying on the inside. Once that stopped, it was too late for me to put up a decent time. I was still able to finish though. I'm good with that.

2 days in counting for the Hopper Re-Challenge. I hear that muscle ups are now in the mix.

Crap!

Legs, Legs & Legs

Tuesday, December 14;

This workout was a leg KILLER. God bless Jery and his psycho lab. I was in heaven this morning, despite the nasty cramp in my side and the unbelievable desire to throw up.

WOD:
15 Deadlifts - 175lb
45 Jumping lunges
400 meter run
12 Deadlifts - 175lb
36 Jumping lunges
400 meter run
9 Deadlifts - 175lb
27 Jumping lunges
400 meter run

Total: 17:27 (elite)

Going Strict

Monday, December 14;

The only thing that got me out of bed this morning.. 1 rep max strict press. I just couldn't miss it. I've hit 85lb x 2, which means I should be able to lift more than that for a 1 rep max. Unfortunately, I did 85lb without a problem and then hit a wall. I wonder if I take fewer attempts and get to 85lb more quickly, if I'd be able to get a higher number. I'm pretty sure I have a 90lb press in me.

I'd also like to flash back to over a year ago, when I was desperately pushing for an 80lb strict press. I remember Cara and Ray assuring me that I had it in me. Thanks for believing in me! Feels good to get it.

WOD:
1 rep max
85lb
90lb - failed
87lb - failed

Strength work:
2 rounds
10 ring dips
30 double unders

Back in Effect

Sorry my little blog is as well kept as a 60 year old, female divorcee. I've been drowning with work. I didn't write about the CFOT Hopper, the last First Friday or nearly dying from doing Murph. I don't think I'll go back and update. It's only forward from here.

I'll post a few PRs..
Strict Press - 2 reps @ 85lb
Jerk - 1 rep @ 125lb
Overhead Squat - 1 rep @ 120lb
Front Squat - 1 rep @ 125lb

Nothing major (except the strict press was a big one for me)

I'm back.. You'll hear more from me. I promise.

Big Enough to Sit On

Thursday, November 5;

The grammarian in me hates this blog title because of the preposition at the end of the phrase. If we were being proper it would read, "Big Enough on Which to Sit." Now that we've acknowledged that, I'd like to say that I'm not that big of an asshole. Sometimes it just feels good to end a sentence in a preposition. Sometimes it feels as good as this morning's workout.

I've finally done an Elite WOD as prescribed, and I did it with one of the moves that's been the most elusive throughout my Crossfit tenure... the Deadlift.

WOD:

3 Deadlifts 205lb

10 GHD (all the way back)

400 meter run

Total: 20:26

I'll take it. I'll also say.. damn it feels good to be a gangsta. Now that I've thrown down, it's time to get back to my day job.

Abandoned Blog

Sorry I've abandoned this thing since the Hopper. I haven't been in the gym much over the past few weeks.

Monday, Nov. 2;

WOD:
3 Snatches - 75lb
6 Lou Burpees
9 Box Jumps 24 inch

Total: 10:??

Tuesday, Nov. 3;

WOD:
3,3,3,3,3
Backsquat

145lb, failed at first rep of 155lb

That's a 20lb improvement over my last triple set, which was 125lb. I used the manta ray to get the bar on my back. I'm not quite sure how to prevent the bar from sitting askew on my back. It's just funky. Maybe a few visits with Dr. Bills will help me fix this thing?? Who knows.