Back to CFPA today. I had a feeling we weren’t going to do Overhead Squats. I was a bit worried what it might be since I haven’t WOD’ed since last Wednesday.
I decided to do it in the following order:
Pull Ups – 2:58
Ab-mat Sit Ups – 1:30
Push Ups – 1:18
Row – 2:04
Air Squats – :58
Run – 1:37
Result: 9:05 RX’d
The last time I did Time Trials, I was pregnant.
And then the time before that (Nov 2010), I wasn’t pregnant.
My run suffered this time by 10 seconds compared to Nov 2010. Pull ups and push up times went down(thank you 100 Day Push Up Challenge). The row stayed the same. But ack! My quads were on fire after the air squats. Good times! Feels great to be back.
Update: Forgot to add that I did Front Squats once I got to work. RPT Rep Scheme.
Front Squats: 115(6)-105(9)-95(12)
My shoulder still feels tight from Wednesday’s workout. I think I’m the only one who felt like my arms were going to fall off. Well, we did a longer metcon today. Her name was “Barbara”.
Barbara(3 Rounds instead of 5, Rest 3 Minutes in between each round)
20 Pull Ups
30 Push Ups
40 Ab-mat Situps
50 Air Squats
First round took me almost 4 minutes. I forgot the exact time. I did the first round of pull ups unbroken. I had to readjust my grip a few times. For the second round, I did 16 pull ups and had to jump off. Darn it! The 3rd round was of course worse. I dropped 4 times after doing 9 pull ups. I lost my grip in a few, and then I was just tired. I need to push harder.
Result: 19:45 RX’d
We are on day 29 of the 100 Day Push Up Challenge. I busted those puppies out right after the WOD.
Top of the morning to ya! It’s a new week, new cycle at CFPA, and new challenges.
For the next 4 weeks, we’ll be working on our one-legged squats…AKA…pistols!
I think those were the weights. I was sort of scared to pick up the 12kg because it looks like such a big jump. I was able to do them, but lost my balance a bit once I got up from the squat.
Tim wrote up our WOD on the board and it consisted of a new movement. Ouch!
400 Med Ball Run
45 Med Ball Ab-mat Situps
45 Med Ball Overhead Squats
45 Ab-mat Situps
45 PVC Overhead Squats
Result: 12:29 RX
I was slow slow slow on the bed ball situps, and that hurt my time. The med ball squats were hard too because it was strange to hold a ball over my head without letting it flop on my head. Ouch. I was able to make up time with the situps and last round of OHS. All in all, it was a good way to start my Monday.
Once I got to my work gym, I lifted for a bit with bench press, lunges, and strict pull ups.
Bench Press: 80#(10)-75#(12)-70#(14)
3×10 Lunges w/ 30# dumbbells
3×10 Pull ups with blue band
I can do strict pull ups without the band, but I wanted to get more reps in and also test out my elbow. It still feels like it’s flaring up, so I’ll take it easy and continue to roll out.
That’s all folks. Can’t wait to workout again!
Today was definitely a good day at CFPA. I came in knowing we were going to do Front Squats, and before I left the house, I looked on the site to see when my last PR was. Looks like I had to get higher than 143#. I took my time warming up with 3 sets of 5.
Front Squat –
Warmup Sets: 33-63-73
Work Sets: 93#(3)-113#(3)-123#(3)-133#(1)-145#(1)-148#(1)
The last rep wasn’t pretty, and I had to fight for it, but I think I could of gone higher too. I was just tired and we were running out of time.
It’s weird how I seem to be able to sense a specific workout as I drive to CFPA. My core was sore just from 40 GHD situps that I did Monday at work. It didn’t start feeling sore until Tuesday afternoon. As I was driving to CFPA, I was thinking to myself that it would be funny if the workout would have ab-mat situps. We haven’t done them in awhile, and because I did the GHDs on my own on Monday, it would be karma that I would have to do something related to the core the next time I got to the gym. And what did Tim write on the board…Annie.
50 Double Unders
50 Ab-mat Situps
40 Double Unders
40 Ab-mat Situps
30 Double Unders
30 Ab-mat Situps
20 Double Unders
20 Ab-mat Situps
10 Double Unders
10 Ab-mat Situps
Result: 9:44 RX’d
The last time we did double unders, I stumbled…stumbled A LOT. Somehow, I was able to get close to 30 double unders during the first round. And yes, I’m still doing double/single/double/single. I went as fast as I could with the ab-mat situps without breaking. Those definitely slowed down as I was doing the 30 and 20 reps. But I was still able to string together my double unders when I got to the 40 and 30 set. I stumbled a bit with the 20 rep set. I decided to take my time, reset, and focus! When I finished the last set of double unders, someone finished in the class and Tim yelled 9:20 something. I wanted to get under 10, so I did the 10 ab-mats as fast as possible. So happy with my time! 🙂 The last time we did Annie, I got 12:09!
I got to work and greased the groove with some Shoulder Presses. We aren’t doing them on Friday, so I wanted to still practice. I also did 3 sets of 5 BW pullups.
Good workout day.
Today’s the last day of our 4 week cycle and we finished it off with Turkish Get Ups. There was a new rep scheme this week, so I decided to stick to the 12kg bell. I tried to hurry along and get done with the 5 round, but there was no time left.
Turkish Get Ups: 12kg(1)-12kg(2)-12kg(3)-12kg(4)
It was hard for me to keep good form in the last set. Probably because I was getting tired and anticipating our WOD.
3 Rounds For Time:
10/10 KB Snatch(24kg/16kg)
20 Ab-mat Situps
Result: 10:36 RX’d
I knew going all out on this WOD was the only way to get a really good time. I thought I would of been sore from my 5.5 mile run yesterday, but I think it actually helped. My legs weren’t as rusty and I was able to do my best and keep up with the guys in class. I wouldn’t say my form was the best on the KB Snatches, but I got through them without putting the bell down. I was really happy with how I did in this WOD because I knew I was trying my best. Since I’ve fueling myself properly, I think I’ve gained a lot of endurance and strength. It should be interesting to see how I weigh in on Sunday. I’ll re-evaluate what I’m going to do next if I don’t see any body fat loss.
Since today was a training day, therefore high carb day, I wanted to move more weight. I had to go into work today, even though it was my off Friday, so I took advantage of my time there to do some back squats and weighted lunges.
Back Squat: 125(6)-115(8)-105(10)
5×12 Weighted Walking Lunges(30# dumbbells)
Damn, the back squats were difficult. It could be because I didn’t take my time to warmup as much. I got through the sets with 3 minutes rest in between. My goal is to get to a one rep max of 200#. After, I decided to add on weight lunges.
Main, I think the extra workouts really put a number on my appetite because I could not stop eating once I was home. Hope everyone enjoys their weekend!
Ironically, we worked on Push Presses today which is in the 12.3 CrossFit Open WOD. I’m sort of glad. 🙂
Push Press: 63#(5)-83#(5)-88#(3)-88#(3)-93#(3)
Tim warned me to just practice and not go for the 3 rep max PR. I was going to do my third set at 93#, but decided against it and changed the plates back down to 88. Everything felt good. I just gotta remember to slow down when going down, to get a fast drive up.
Our WOD was a quick one.
2 Rounds For Time:
40 Double Unders
30 KB Transfer Swings(24kg/16kg)
20 Ab-mat Situps
10 Ring Rows
First round was easy. Second round I was getting tripped up on the rope and my shoe laces got untied, so I took my shoes off. Sort of sucked. Wish I could of done this one under 6.
Result: 6:14 RX’d
I’m not quite sure if going into today’s workout was the smartest idea, considering I want to do well in the CrossFit Games Open WOD tomorrow. But, I went in anyways because I hate missing a workout with The Five Tribe members. And boy, did Tim have something special for us.
4 Rounds For Time
400m Run with Sandbag
10 Strict Pull Ups
15 Sandbag Abmat Sit-ups
20 Bear Hug Squats
I knew this one was going to be slow for me, especially since I chose one of the biggest bags. Tim said it was about 35 pounds. Sure felt like a 50 pounder to me. The run was more of a fast walk. I tried to get comfortable with the bag, but I was the slowest one out of the group. I just couldn’t really pick up my feet to move any faster even though I wanted to. The strict pull ups were hard for me too. The first round, I got through them ok, but the others rounds were difficult, and I ended up doing 1 strict pull up at a time. I swear I wanted to give up and do the pull ups with a band. I got through everything else just fine.
Result: 27:39 RX’d