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Friday Before CrossFit Open 13.1

8 Mar

Aaaah today’s workout at CFPA totally looked like what I did on Wednesday…Rows with Push ups, and then deadlifts.


Pendely Rows(Every 3 Minutes): 53(5)-63(5)-73(5)-83(5)-83(5), Super setting with different style push ups.


:30 on :30 off for a total of 16 rounds

Deadlifts(55%-65%, I used 123#): 14,14,14,15,14,13,14,14 = 112

Double Unders:18,21,24,21,23,27,16,24 = 174

I was going to go heavier than 123# because 285 is my max. Tim said 123 was enough, probably because of tomorrow’s WOD. Good thing I listened, because during the 4th round, I asked him whether we were really going to finish all 8 rounds of deadlifts. LOL. But once we got to the 6th round, I felt a burst of energy to just finish it out, hoping that he would not cut it short. He didn’t, so that felt good that we all pushed through.

The double unders were all done with double, single, double, single. I just need to practice practice practice and work that wrist action.

Extras: Easy 2000m row, finished at 9:45.1. Goal was to just stay consistent and stay under 2:30 pace.

Time to rest, roll out, and mentally prepare for tomorrow’s WOD. Goal is to get 150 reps!!!! Let’s do this!


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

10 Jul

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.

    06/13/2012 – Front Squats and Annie

    14 Jun

    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.

    05/30/2012 – Wednesday’s WOD

    5 Jun

    Hmm…I don’t have much to say here. Just happy that we are working on Front Squats in this new cycle.

    Front Squat: 63#(5)-83#(5)-93#(5)-103#(5)-113#(3)-123#(3)-128#(3)


    5 Rounds or 15 Minute AMRAP

  • 25 Push Press(75#/55#)
  • 50 Double Unders
  • Result: 4 Rounds + 22 Reps


    04/30/2012 – PJs, DUs, and BPs

    30 Apr

    Hello Monday, why do you have to come so soon? Can’t I get an extra day to do nothing? The only reason why I actually like Mondays is because I get to workout. BTW, I’ve lost 1 pound since starting the Leangains protocol. I’m pretty happy about that considering I’ve been able to eat a lot of what I want and like. Slow and steady will probably win the race for me.

    We started a new cycle today and we were greeted with Push Jerks. Here were my loads for the day.

    Push Jerk: 63#(5)-73#(3)-83#(4)-93#(3)-103#(3)

    I have to remember to setup properly and have the core tight. The heavier I go, the more I will feel it in my back if I don’t setup right. I have to remember to be explosive too.

    3- 5Minute Rounds:

  • Row 400m
  • Max Double Unders
  • 1 Minute Rest
  • Result: 160 Double Unders

    This wasn’t easy, and I ain’t no speed demon like Fitbomb who got over 250 DUs. Sigh.

    I got to work and quickly did my bench press sets. I did a 3×5 warmup set working up to 75#, and then hit the bench press RPT style.

    Bench Press:90#(6)-85#(10)-75#(12)

    Every week I’m trying to raise my bench by 5 pounds. We’ll see how it holds. I pretty much went to failure with the 90# weight, and thank god I had a spotter there. To finish up, I did 2 sets of 16 bodyweight push ups(chest to deck). This will help me with Murph.

    I hope everyone started their day off right like I did. This workout left me energized for a busy busy day sitting at my desk.

    04/23/2012 – Cindy Plus Double Unders + Deadlifts

    24 Apr

    Today was long metcon day at CFPA. I was ready to get the gunk out as Tim would say.

    Cindy AMRAP 20 Minutes

  • 5 Pull ups
  • 10 Push Ups
  • 15 Squats
  • 20 Double Unders
  • Cindy usually doesn’t have double unders, but I guess Tim wanted us to practice. Speaking of which, I think I got two double unders together on Friday. I only did it twice and I couldn’t do it again. I haven’t been able to do it since either. And now I’m second guessing myself if I really did get it. I just have to keep practicing.

    Anyways, I focused on using more of my hips during the pull up and tried not to stop much with the push ups. My push ups suck and depth is not always great. Elbows flare out…all that bad stuff. For the double unders, I put a single in every single one of them, so I definitely got my “cardio” on. I’m happy with my result. Just a few reps shy of the Terminator.

    Result: 12 Rounds + 19 reps

    Today was a busy day at work, and I wanted to get a lifting session in. I cut out on coffee, to go do some Deadlifts. My warmup lifts went like this…

    95#(5) – 135#(5)- 155#(5)

    And here were my loads

    195#(6) – 195#(8) – 165#(12)

    Damn, I was sweating bullets! I did take a quick break from the 165# at rep 7. Not sure if that is allowed, but I did and started back up again. Hope this helps in getting lean and strong!!

    04/13/2012 – Friday the 13th WOD

    13 Apr

    It’s Friday the 13th! Although some people may think it’s bad luck, I love Friday the 13th. November 13, 1998 was when I met my husband at a party in college. That night changed my life. 🙂 From then on, we always consider Friday the 13th to be good luck. And…today was no different. Hubby misplaced his wedding band a couple days ago, and has been upset with himself that he misplaced it. I wasn’t too worried because I had a feeling it would show up. He looked everywhere, and thought it was lost forever. Suddenly, he finds it this morning in our bathroom. 😉 Nuff said.

    Onto our fun WOD!

    AMRAP in 20 Minutes:

  • 250m Row
  • 21 Double Unders
  • 14 Overhead Squats(75#/55#)
  • 7 Toes to Bar
  • I definitely paced myself with this one. I guess I could of pushed myself harder on the rower so that I would finish in a minute each time, but it took me between 1:05 and 1:10 for all the rounds I did. The double unders were okay. What I am most proud of this time was that I did the OHS and Toes To Bar all unbroken. Yes, my shoulders were screaming at me with the OHS, yelling at me to drop the bar and take a rest. BUT nope, I DID NOT! It was a mental break through. 🙂 Same goes for toes to bar.

    Result: 5 rounds + 250m Row RX’d.