1/4/2012 – First WOD at CFPA for 2012

I honestly wasn’t sure if going to CFPA was the right thing to do. I’m still trying to fight this cold, but it’s long metcon week, and I already missed Monday’s workout. So why not try to get the gunk out again with a workout. I can’t get any worse right?!

Here was our WOD:

5 Rounds For Time

15 Deadlifts(135#/95#)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

When Tim wrote deadlifts, with 95#, I immediately thought I could do this RX’d. Then all the other lifts started to appear on the board, and the idea of going RX’d vanished. I knew the hang power cleans would kill me and the push jerks. This workout is similar to DT, but with Front Squats. We did this workout in July 2010, but I don’t have it recorded on here. I probably used a heavier weight with DT as well. Nonetheless, it was a grueling workout and I felt like I took too many breaks, especially during the hang cleans and front squats. Still loved it though!

Result: 17:05 @ 75#

12/23/2011 – Strict Pull Ups & Air Force WOD

My eats have been pretty good. I’ve been indulging in some sugar with my coffee, but that is the extent of it.

Today we worked on our strict pull ups again. Honestly, I didn’t put my all into it and try to get specific numbers of pull ups. I got 3 and my grip started to go. I usually put the thumb to the side. I tried changing the way I hold the bar, by wrapping my thumbs around the bar. It felt a bit awkward, so I’ll try again next week. I was working on my chest to bar pull ups for the kipping skill.

The reason I didn’t go all out because the WOD that Tim put up on the whiteboard was the famous Air Force WOD. I love this WOD, but it gives me the heeby jeebies!! I was pacing the entire time, and was scared of it. Also, I wanted Tim to say 4 burpees for men and 2 burpees for women. That didn’t happen.

Air Force WOD(4 burpees on the minute):

20 Thursters(95#/65#)

20 SDHP(95#/65#)

20 Push Jerks(95#/65#)

20 Overhead Squats(95#/65#)

20 Front Squats(95#/65#)

The thrusters weren’t too bad. The SDHP seemed slow to be, and I felt really wobbly every time the bar reached my chin. The OHS took me 4 minutes!! 5 reps for each minute. By that time, the 4 burpees were just slowing me down.

To my surprise, I PR’ed by almost a minute!! YAY! I did this WOD over a year ago in the old garage gym. I thought we did it again, but I guessed I missed it during the summer. Merry Christmas to me!

Now…we are all tackling Whitten tomorrow. Good times…good times(in Terminator’s voice)!

Result: 13:34 RX’d

10/17/2011 – Monday Blues

Ugh… I’m so tired! Lil’ AMRAP was up at 1 and we are trying to get him to sleep through the night, so
I was up for a couple of hours. And before I knew it, it was time for me to get my butt up and head to CFPA.

We worked on Turkish Get Ups and nothing much has changed from last week. I was mainly concentrating on my form with the 8kg bell.

Our WOD today was DT:

5 RFT:
12 Deadlifts (155#/110#)
9 Hang Power Cleans
6 Push Jerks

Of course I knew off the bat the I couldn’t go RX’d with this WOD. I cannot hang clean 95# let alone 110! I put 83 pounds on the bar first, and tried a clean. My form was horrible, so I lessened the weight to 68#. Major difference in form, and definitely an arse kicker!

The deadlifts were a cinch, but the hang cleans made me tired. I just need to practice more and get stronger with the hang cleans. I have to remember to have strong wrists and punch out with the overhead movements as well.

Result: 8:04

06/01/2011 – Deadlifts plus Shoulders, Shoulders, and more Shoulders

Its the first of the month!! And I’m re-energized. I felt like dead wood yesterday, but I got a good nights sleep, and got my ass to workout this morning. We worked on Deadlifts, and like I said last week, I stayed with the 5 and 3 rep scheme because I wasn’t going to try to PR anything. I’m at a point in my pregnancy where I should try to maintain the strength that I have and not force a PR.

Here were my loads:

Deadlift: 123#(5)-173#(5)-193#(3)-213#(3)-223#(3)

Everything felt good. It was starting to get heavy at 213, but I took my time with each rep and remember to keep everything tight as I lifted the bar. I’ve done 223# before, so I’m glad I can still do it while preggo.

Next up, our super FUN WOD!

As Many Reps As Possible:

3 minutes Press(75#/55#)

3 min Rest

3 min Push Press

3 min Rest

3 min Push Jerk

*5 burpee penalty if you rest the bar on shoulders or ground

If you don’t know the difference between the 3 movements, watch this video.

At first, Tim wrote 95# for Men, and 65# for women. Fitbomb and I were wondering if we could get through it with the weight, and we decided to go for it. Then Tim said he made a mistake. We were happy to lighten the weight up. I knew at 65#, the presses were going to kill my shoulders. With 55#, it was much easier, but still difficult! Here’s my breakdown for each of the movements.

Press: 22 Total – 12, 5 burpees, 6, 5 burpees, 4, 5 burpees
Push Press: 33 Total – 20, 5 burpees, 7, 5 burpees, 6
Push Jerk: 37 Total – 21, 5 burpees, 8, 5 burpees, 8

Total: 92 reps Rx’d

Notice that I did 3 rounds of burpees for the presses, instead of two for the other rounds. I should of tried to go all out with the presses on the first round when I started. Then get as many as I can but still get out 5 more burpees. Then wait until 20 or 30 seconds left and go balls to the wall with whatever I had left in me until the timer went off.

I did that for the Push Press and Push Jerk, and it worked out well for me, I think. Again though, the Press is the hardest movement out of the three. I didn’t really have a set number that I wanted to hit, but next time I hope it’s over 100. Love this WOD!!!

05/13/2011 – Ring Dips & 2008 Games WOD

I woke up extra early today and got to CFPA before Tim, but it didn’t take long for him to arrive. This is our last day in our 3 week strength cycle and I haven’t done much this time around. We worked on ring dips, and I stuck with the purple band the entire time, trying to get that range of motion going. I’m definitely working on core strength once this baby is out. Planks, push ups, ab-mat sit ups, etc. All the good stuff.

Our WOD was a quick one, well for the “elites”. It was a 2008 Games WOD:

30 Squat Clean and Jerks(155/100)

I put 83# on the bar, and didn’t really think about going heavier. I’ve done 105# squat cleans during a WOD, but it sucked ass!!! So 83# was a good weight for me. First, I did maybe two or 3 without hesitation, but suddenly the wind caught up to me, and I rested maybe 6 -10 seconds between each rep. At the beginning, I wasn’t even facing the rest of the class, so I didn’t know how fast or slow everyone was going. I just know I was going slow, slow as a turtle!

Then around the 8th rep, I turned around and wanted to face everyone, and knew by the look on everyone else’s faces, they were feeling what I was feeling. Pure torture! Good torture though, but after every rep all of us were just pausing and catching our breathe. My form was not good either, because I started to go on my toes a lot, and then I’d cramp up. Not good. I love these fast and heavy workouts, I just wish I was going FASTER!

Result: 8:09

Happy Friday everyone!!

05/09/2011 – Push Jerks

It’s our last week in this strength cycle, and today was a Push Jerk day. Here are my loads:

Push Jerks: 73#(3)-93#(3)-103#(1)-113#(1)-118#(2)

I did 118 twice because I was a little bit wobble pushing the bar up. Tim gave me some advice, and I tried again. Still didn’t feel super solid, but better than the first. I’m not sure if this was a PR or not. Time ran out so I didn’t put on more weight.

And then our WOD came:

5 Rounds For Time:

5 Deadlifts(275#/185#)

10 Knees to Elbows

15 Box Jumps

I used 175# for the deadlifts, and I thought that was light as I tried to jam through the first round. I was even the first one on the bar for Knees to Elbows. I jumped up and down for the first 15 box jumps, and boy was that a mistake!!!! I was gassed, and all of a sudden, the deadlifts were not as easy anymore. I had to drop, take a breathe, and pretty much reset every single time I did the deadlift. Knees to elbows weren’t legit either, because my belly was in the way. But that’s just an excuse for me. I’m sure Tanya Wagner, 2009 Crossfit Champion, was still able to do legit forms of knees to elbows while 7.5 months pregnant. For the box jumps, I jumped up and stepped down for rounds 2, 3, and 4. Since almost everyone had finished the WOD by the time I was done with my last set of Knees to Elbows, I had to hurry. I ended up jumping up and down for the last 15 box jumps. AAhhh, maybe it was the pizza and ranch I had last night. Definitely a WOD that I want to do better at after baby.

Result: 12:18, Not Rx’d

05/06/2011 – Back @ CFPA

Finally back at Crossfit Palo Alto this morning, and to my surprise, lil’ munchkin’ did not wake up at all last night. He’s on the mend!

We worked on ring dips today, and yes I still suck at them. I worked with the little purple band, and tried to do it with just 1 strap but that didn’t work. I’ll say it again, just as a reminder to myself: WORK ON UPPER BODY STRENGTH AND CORE!!!

So, I haven’t done any type of workout since last Friday, so I knew today was going to hurt. When Tim finished writing the WOD on the board, I knew I was in trouble.

For Time:

800m run

21 Push Jerks(95#/65#)

1000m Row

21 Push Jerks(95#/65#)

Ugh! A run and a row all combined into 1 workout!!! Geez, I’m sorry I missed two days! The run was alright, trying to keep up with Maddie and Fitbomb. I was cool with the first set of push jerks, and then it all went down hill. The row took FOOOORRREEEEVVVVEEEERRRR! FOREVER I TELL YA! It was the longest 5 minutes ever, and yes it took me over 5 minutes. My average 500m was about 2:34, I think. I even let out a grunt of agony in the middle of it. I couldn’t take it! LOL. But I finished, and then went to the bar. Took me a little while to pick the bar up, and I ended up breaking the last 21 Push Jerks into 3 sets. It sucked! But, in the end, I loved it. I think I can do way better next time, especially with the push jerks.

Results: 13:23…I think! Somewhere around there.

11.1 Games WOD – 04/25/2011

Another month at Crossfit Palo Alto, and we start a new strength cycle. Today was Push Jerks, and I think the last time we did Push Jerks was in December. I took a break from blogging in December, and its probably because I was too embarrassed to confess about my eating sins.

Here were my loads:

Push Jerks: 68#(5)-78#(5)-93#(3)-103#(3)-113#(3)

I’m happy with these loads, and honestly, I should of done 93# as my second set, but I decided to take it easy. Once I got to 103# and 113#, it definitely felt heavy, and my wrists were starting to strain. I have to remember to punch the wrist out when I get the bar overhead. Hopefully, I can PR though. I think my PR right now is 118#. We’ll see if I can get 120ish. Don’t tell the hubs!

Our WOD today was the 11.1 Games WOD:

AMRAP of 10:00 minutes

30 Double Unders

15 Power Snatch(75#/55#)

I was able to get through 30 double unders without stopping! I still had like 2 singles in between each double under, but I got through it pretty quick. However, after I got through the double unders, I was gassed!!! So not efficient! I really need to practice more, and get try to get 1 double under then 1 single. I was tired already after the 1st round, and my double unders took the most time. As I was getting tired, I was doing 3 or 4 singles in between each double under. Not good for a 10 minute AMRAP. I still loved the workout though, and can’t wait to do it again without watermelon!

Total Reps: 150 Reps = 3 Rounds + 15 reps

04/15/2011 – TGIF WOD and Good Eats

Today was my off Friday and I had a lot to do. I got started at 5AM with my usually class at CFPA.

Muscle-Up Progressions was the skill and I just practiced and practiced. Nothing new…BUT there were 8 members at CFPA who got their muscle ups! Hopefully, one day, I can follow in their footsteps. Nice job guys!

And onto our WOD:

21 Jerks(135#/95#)

400m Run

42 Box Jumps(24″/20″)

400m Run

21 SDHP(135#/95#)

400m Run

I used 75# for jerks and SDHPs. The jerks were easy, box jumps were eeh. I didn’t want to scrap my knee again, so I just got through them one at a time. The SDHPs were sort of hard, I just had to remember to keep my form, and the bar would fly up. The hardest part for me was the running. We didn’t run all week, and since I haven’t been running on my own, I definitely felt weak. BOOO, I can’t wait to start running and getting more mileage in when watermelon comes out.

Result: 12:03

Ooh and since it’s Sunday…I forgot what I ate on Friday, but I know I didn’t have anything non-Paleo. That was Saturday. LOL.