08/17/2012 – Friday’s Workout

Today was Handstand Push Up day. We also got to practice with the rope. I actually just practiced moving up and down the rope and then tried to climb the rope. I was able to get up, but using my upper body only. Ya, not the most efficient, but I think I have to get over the height thing first.

My HSPU suck. I could not get 1 for the life of me. After a couple tries, I realized I was hollowing my back enough. That made all the difference, and I was able to get a few.

Our WOD:

AMRAP 6:00 of the following

200m Row

10 Left Side/10 Right Side Dumbbell Push Press(45#/30#)

Rest 1:00

AMRAP 6:00 of the following

1 Burpee

1 Pull Up

2 Burpees

2 Pull Ups

3 Burpees

3 Pull Ups

and so on!

I decided to do the row and dumbbell press first because I was going RX and I knew it would be the hardest. I was right. I only got 2 rounds plus 16 reps. For the burpees and pull ups, I had to just keep moving, and not break up the pull ups. I did all the pull ups unbroken, but the burpees felt so slow. The first 4 or 5 rounds were good. Once I got to 6 and 7 rounds, it just took FOR-EVA! I got to the 9th round of burpees and 2 pull ups.

Total Reps: 139 RX’d

08/08/2012 – OHS PR and 100 Burpees

Yup, that’s what I did today. Overhead Squats and a cardio blast of 100 burpees.

Here’s how the OHS went…

Overhead Squats: 73#(3)-83#(3)-93#(3)-100#(1)-108#(1)

Everything felt good. As long as I can push press the bar over my head, I can do the squat.

Today’s WOD was simple…

100 Burpees, 9:20!

Day 48 of 100 Day Push Up Challenge done!

08/03/2012 – Handstand Push Ups

So for the next 3 Fridays, we’ll be working on our Handstand Push Ups. With my right shoulder bothering me, I wasn’t sure if I’d be able to do them. I just practiced and got 3 in a row. I used the jet pack for some reps just so I could get reps in. Yet another thing to get better at.

Here was our WOD:

AMRAP 10 Minutes:

5 Thrusters(135#/95#)

10 Toes To Bar

5 Barbell Burpees

I loaded 83# on the bar, and that was plenty. The shoulder wasn’t really bothering me with the thrusters. It was when we did the toes to bar that I felt myself cringing. Ya, no more hanging from bars until I get my mobility back.

Result: 4 rounds + 18 reps

Day 43 of the 100 Day Push Up Challenge done!

07/30/2012 – New Cycle at CFPA

YAY, we start a new cycle today at CFPA and guess what we did as strength. Power Cleans! I was practicing them a bit on Saturday after my workout. Just a couple sets. So, I felt good getting into the groove of things. Of course, Tim pointed out that the bar is flying way ahead of me, and I need to keep it close. Another thing I’m trying to focus on is keeping my arms straight. No bend in the elbows as I’m pulling the weight up.

Power Cleans: 63#(5)-63#(5)-73#(5)-83#(5)-93#(3)-98#(3)-103#(3)

All the sets felt really good. Maybe I could of gone heavier, but I wanted to focus on form. Next time I will warm up with 75 pounds. Once I get warm up sets up in weight, I know I can reach PRs. My PR is 118#.

Here’s our WOD:

For Time:

400m Run

15 Burpees

30 Kettlebell Swings(24kg/16kg)

45 Wall Balls(20#/14#)

30 Kettlebell Swings

15 Burpees

400m Run

I started with the 14# medicine ball, but after a couple reps in Tim gave me a 12# ball. Goal was to string them together and hit the 10 ft target. Ya, still couldn’t string them together as fast as I could. I was doing 3 at a time. I need to find a good rhythm and be in control of the ball. I can’t let the ball dominate me. LOL. Funny that we did Kettlebell Swings today considering I did 30 on the minute on Saturday. I had to break the last 30 kettlebell swings into two sets.

Result: 12:41 using 12# medicine ball.

At work, I did some quick bench press sets. 95#(6)-90#(8)-85#(10). Pretty much to failure with 2-3 minutes in between each set.

Day 39 of 100 Day Push Up Challenge done!

07/23/2012 – Good Eats

What a day. I’m freakin’ pooped and I couldn’t wake up to get to CFPA. I ended up just lifting at work and doing a 15 Minute KB AMRAP workout.

15 Minute AMRAP

10 Goblet Squats(16kg)

10 Burpees

20 Two Handed Swings(Russian Swings)

10 KB Bent Over Rows(12kg)

Result: 6 Rounds

Getting on the straight on narrow took a little bit of work, but I made it through. Especially since my Nutrition Coach sent me my new eating plan. Looks like I’ll be adding in more carbs one day a week to see how my body reacts. Then it’ll go to 3 days a week(strength days).

After my workout, I had some chicken thighs, sweet potato, bok choy and kale, and blueberries.

For lunch I had leftover salmon and bok choy. I also ate two more pieces of chicken thigh.

My third meal was leftover roasted pork from the party and more kale. I added in a sweet potato because I didn’t have beans during lunch.

I forgot to take a pic of dinner, but it was more chicken thighs with veggies.

07/09/2012 – CFPA Closes for CrossFit Games Week

Aaaah, The 2012 CrossFit Games week is upon us! I wish I was going next weekend, but plans changed. Next year, for sure! It’s gonna be madness at The Home Depot Center, but fun madness. So jealous of everyone going. I’ll be watching it on ESPN as much as I can.

Since today was the last day of workouts for us until next Wednesday, I had to get my butt out of bed at 4:30 and get a good workout in. Today we worked on Pistols.

Pistols: 5(BW)-5(12kg)-3(16kg)-3(16kg)-1(24kg)

My pistols are strong when my right leg is extended. I had trouble stringing together the 16kg with my left leg extended. I lose balance. These things I can practice. Practice practice practice.

Here’s our WOD:

12 Minute AMRAP:

3 Deadlifts(315/225#) Used 185#

9 Bar Hop Burpees

18 Double Unders

Result: 6 Rounds + 6 Reps

Let’s just say this was a great send off. I tried to keep my form as perfect as possible, but as I got tired, it was hard to keep my abs tight while I pulled. Again, with burpees and double unders, you just have to keep moving. I’m happy with my score.

Tim told me to rest and recover this week, and I think I will do that. I don’t plan on lifting on Wednesday, I’ll get some Yoga in on Thursday, and then do a lifting session(no WOD) on Friday. Plus, I’m going to sleep in a bit!! YAY!

Day 18 of Push Up Challenge done.

06/11/2012 – Workout Recaps

I haven’t been blogging consistently because I’ve been busy with other stuff. Here’s a recap of what I did last Wednesday, Friday, and yesterday at CrossFit.

(06/06/2012)

Bear Complex – Finished at 73#

I love the bear complex workout, and I should of fought harder for the 83# weight. I finished the 83# at 6 reps. I had one more to go and couldn’t get it. The hardest part was the back squat to push press, then cleaning again. It’s that moment when I’m telling myself I could get one more, but my body is telling me NOOO! LOL. I tried again at 83# but could only get 4 reps. I decided to rest and finish the last last 3 reps even though I know it wouldn’t count.

(06/08/2012)

Press – 53#(3)-63#(3)-73#(3)-78#(3)-80#(1)-83#(1)

3 Rounds for Time:

400m Run

15 Box Jumps 24″

15 Pull Ups

Result: I forgot!!

I knew I had to go fast with the WOD. I didn’t do it RX’d because the box jumps were 24″. I felt sluggish and tired. Probably because of all the crap I was eating this past week.

(06/11/2012)

Snatches: 63#(5)-73#(3)-73#(3)-75#(3)

5 Rounds For Time:

5R/5L Kettlebell Snatches(24kg/16kg)

10 Goblet Squats

10 Burpees

Results: 8:53 RX’d

Bench Press: 80#(8)-75#(12)-70#(14), 40 GHD Situps

I was not feeling the snatches today. I’m going to stick at 73# until I know I can snatch with good form CONSISTENTLY. The WOD was fun. I love KB workouts, so this was right up my ally. I still need to use the hips more. I got to work and did a set of bench presses. I went lighter this week with slightly higher reps because I haven’t done bench in a couple of weeks. I did 40 GHD situps, 20 before the bench and 20 after. I wonder if I’ll feel anything tomorrow.

I hope everyone is still working out and eating healthy. I definitely haven’t been eating well, but I’m back at it now, and ready to stop abusing my body. It’s been through hell this past week and a half, and I can’t totally feel it and see it. I took pics yesterday and they were not pretty. It’s okay though, I’m not going to dwell on it. I made a conscious decision to eat whatever I want whenever I wanted, so I’m not going to feel guilty about it. Another journey begins to get stronger and leaner!!

05/23/2012 – Deadlifts

Today we got to work on deadlifts, and it was my chance to try to PR. I decided to just match my PR, back in 2010. The pulls weren’t difficult, I just need to work on keeping my back flat and push through the heels. I’m going to try to make sure form is near perfect as I go up in weight. Still reaching for 300 by the end of the year.

Deadlifts: 103#(5)-133#(5)-183#(3)-193#(3)-203#(3)-213#(1)-233#(1)-253#(1)

Our WOD:

For Time:

240m Farmers Walk(24kg/16kg)

45 Wall Balls

240m Farmer’s Walk

45 Burpees

Result: 12:03

I’m happy that I didn’t stop during the farmers walk, although I wasn’t running with it either. I think doing lunges at work with weight have helped a bit. The worse for me were…can you guess? Wall balls? When I’m exhausted, I can only get 3 at a time. BLEH! I made up some of the time with the burpees, trying to channel Carl P. and just continue to move. Fun WOD!

04/09/2012 – Monday’s Workout

Another week ahead of us. Trying to make it a good one. It’s the last week of my Nutrition Program and I want to be able to go all out this week.

We worked on Power Cleans today. I warmed up with 5 sets at 33# and 63#.

Power Clean: 73#(5)-93#(3)-103#(3)-108#(1)-108#(1)-108#(1)

Last week, I wrote out the rep scheme that I wanted to do this week. I’m glad I did that, because I hate second guessing myself. I had to different rep schemes that I could go to, depending on how the 103# felt. 103# okay, but I wasn’t confident that I could go up 10 pounds, so I stuck to 5 pounds. I did 108# twice, and then Tim wanted me to do it again. He showed me that I was jumping away from the bar as if I was afraid of it, therefore making the turnover more difficult. My setup position was at the blue line, and as I did the clean, my toes were about an inch or two away from the line. Not good. Gotta work on that. Hopefully next week I can get up to 113# or 118#.

Here was our WOD:

For Time:

21 DB Burpee Snatches, Right Hand(45#/30#)

21 Ring Dips

21 DB Burpee Snatches, Left Hand(45#/30#)

21 Ring Dips

The burpee snatches felt good, but the ring dips are my nemesis. Even using the pink band, I still didn’t go low enough. It was definitely a fun WOD though. Must practice weaknesses.

Result: 9:31

03/16/2012 – Push Press and Heavy KB Swings

Back to CFPA I go! It was a quick and dirty one today. Just what I needed.

Push Press: 63#(5)-83(3)-3#(3)-103#(1)-113#(1)-118#(Failed, sort of)

Everything felt really good, but it was starting to get heavy at 103. We had time left, so I wanted to add another 5 pounds to the lift. Tim was standing right there, and I got the bar overhead, but he said “You know that was a no rep right”. Huh?! What? Tim, “You double dipped”. I did?! Dammit, I did?!? UGH! I DID!

Looking through my book, I don’t think I’ve ever done 113#, so I guess that is a PR. BTW, we did Jackie on Monday, and my time of 9:59 was not a PR. I’ve done it in 9:11. BLAH, it’s those thrusters! Need to string them together and get a good rhythm.

Anyways, here was a quick WOD to end the week.

For Time:

21 KB Swings(32kg/24kg)

21 Burpees

15 KB Swings(32kg/24kg)

15 Burpees

9 KB Swings(32kg/24kg)

9 Burpees

I didn’t think I’d be able to do the 24kg, but I went with it. Glad I did because they swings felt a bit easy. They probably would of been easier, if I had better form. I held back a bit, and didn’t do the first round unbroken, although I could have. I guess I didn’t want to be recked for tomorrow.

Result: 6:01 RX’d