JAN 14, 2013 – FIGHT GONE BAD

Howdy!  Day 14 of Whole30 and still going strong.  I’m trying to stay within macro limits as well.  It’s easy on the weekdays because the day just zooms by, but when the weekend comes and we are left just hanging out, I tend to think about food too much and graze.  Then I have to adjust my macros to make it all fit.  Anyways, fit girl problems right?!  Onto more important things, like PR-ing FGB!

Fight Gone Bad

• 3 Rounds, As Many Reps as Possible, 1 Minute at each station
• Wall Balls(20#/14#) to 10′ Target
• Sumo Deadlift High Pulls(75#/55#)
• Box Jumps 20″
• Push Pres(75#/55#)
• Calorie Row
• 1 Minute Rest

I wasn’t expecting this WOD today.  With some back pain, I’m glad it wasn’t deadlifts or anything like that.  For warm-up we practiced walking up and down the wall into a handstand, trying to get as vertical as possible.  I had some trouble with coordination, but it definitely helped warm up the shoulders.

By the time we got ready for the WOD, I decided to start on Wall Balls.  Why not right?  Start with my nemesis and get it over with.  I got 17 wall balls consecutively with good form on the first round.  I ended up with 21, so that definitely put a smile on my face.  Of course, I was gassed in the next round and only got 12 or 13.  All the other stations felt good except for SDHP.  I could feel the bar drifting away from me.  Definitely due to exhaustion.  Push presses felt light and fast.  They burned, but I definitely tried to not put the bar down within that minute.

Take away from this WOD…Must learn how to keep good form while under extreme exhaustion.  I don’t know how the elite’s do it, but they do it, so it can be done.

Score: 226 RX’d…12 reps more than last January.

I got to work and did some back squat reps, 2 sets of chin ups, and goblet squats. Back squats were 95#(5)-115#(5)-125#(3)-145#(2)-155#(1). I guess 155# is a new PR, since I’ve never done 1 rep max back squats. At least I know I’ll get that at the competition. I BETTER GET THAT!

08/22/2012 – Overhead Squats and Air Force WOD

Another PR day at CFPA. Today was Overhead Squat day and I knew I wanted to get past 108 from two weeks ago.

Overhead Squat: 73#(3)-83#(3)-93#(3)-105#(1)-110#(1)

I put on the 1 pound plates once I got to the single sets. I’ve already done 103, so why do it again, especially if I’m going for the max lift. 110 felt a bit heavy to get overhead, but I was able to squat it. I wanted to try again with 113, but I knew there was a WOD waiting for me.

Air Force WOD

20 Thrusters(95#/65#)

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Top of every minute do 4 burpees

Result: 11:53 RX’d

Last time we did this was in December! The thrusters went well, and I got through 19 of them in the first minute. The sumo deadlifts were another problem. I can’t seem to string them together. The movement just feels awkward to me now. Push Jerks felt like it took forever too. My overhead squats were not pretty. I was trying to stay on my heels, but my core was giving out, and my shoulders were tired, especially my left shoulder. The bar was wobbly and even though I was going slow, it just hurt! I went through the front squats in two minutes. I PR’d so I am happy, but I know I could do better!

Let’s hope Friday is a good one! I am beat!

05/18/2012 – Friday’s Workout

Friday’s workout was fun. We got to tumble around and work on our Gymnastics. I can say that I’m getting better at swaying myself up into a handstand push up, but I can’t get the hollow out part yet. Tim suggested I work in some GHDs to get the abs stronger. I might just do that, just as long as I don’t stay sore for 3 or 4 days. Those GHD machines are killer.

Our WOD:

10->1 of the following:

Sumo Deadlift High Pulls(95/65)

Push Ups

Box Jumps(20″)

Result: 7:09 RX’d

This WOD was meant to be fast. The push ups felt great. I went chest to deck on every single one of them. Hopefully that will help when we do Murph on Memorial Day. The sumos and box jumps were alright. I need to transition faster between each box jump to gain more speed. This WOD was a great way to start the weekend.

1/30/2012 – Fight Gone Bad

Today’s WOD was Fight Gone Bad. If you recall, the last time I did Fight Gone Bad was in September. It was pretty much my first workout back from the pregnancy at CFPA. Here’s what FGB consists of…

3 Rounds

Wall Balls(20#/14#)

Sumo Deadlift High Pulls(75#/55#)

Box Jumps(20″)

Push Press(75#/55#)

Calorie Row

1 Minute Rest

This time, I got all of my wall balls. A few didn’t reach the 10′ target, so I didn’t count them, because I wanted to do this workout RX’d. Starting off with wall balls sort of sucked because that is my weakest station. After getting close to 20 reps in the first round, I could barely muster up 15 reps in the other two rounds. Everything else just seemed hard. I couldn’t get a good set of SDHP in, where I just tap and go. Gotta practice these a bit more. But, I’m happy to say that I definitely beat my old score of 176.

Results: 214 reps RX’d

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

11/28/2011 – Monday’s Workout

And we are back at CrossFit Palo Alto! Even though I hate Mondays because of work, I love it because I get a good workout in. And today was no exception! It’s great to see everyone back in full force and ready to work the holiday gunk out!

I thought we were going straight into long metcons this week because our third strength cycle was last week. But nope, we continued on with our strength cycle starting with KB Snatches.

Kettlebell Snatches: 5(12kg)-5-8-8-10-10

The movement felt really good. I can’t wait to see this in a WOD.

Next up…SUMO FRAN

21 Sumo Deadlift High Pulls(SDHP) (95#/65#)

21 Pull Ups

15 SDHP

15 Pull ups

9 SDHP

9 Pull Ups

This workout is just like Fran, except we replace the Thrusters with SDHP. I know I’ve done this workout before, I just can’t find my time. 😦 Anyways, this was a fast workout, and I thought I did pretty well. I should of been able to string together more pull-ups, but I got through them!

Result: 6:36 RX’d

10/28/2011 – Friday’s Workout

I wasn’t too happy about how I did on Friday’s WOD, hence the late post. We did this last year, but I forgot to record it online. I was psyching myself out right before the WOD, because I looked at the time I got last year and I wanted to do better. In the end, I was slower by a minute, and my form just felt off. Thrusters took FOOORRREEEVVAAA to do.

For Time:

400m Run

21 SDHP(95#/65#)

400m Run

21 Push Press

400m Run

21 Thrusters

Result: 13:32 RX’d..I think.

We worked on Ring Dips as a strength, and nothing changed except I’m trying to work on form.

Where have I been?!?!

Hiding!!! Actually, I’ve been at home trying to juggle multiple things at once while waiting for our Watermelon to appear. My due date was July 14, and Watermelon has decided he doesn’t want to show up yet. I’ve still been working out, although I only showed up once last week, and twice this week, so I have 3 workouts to catch up on.

Let me recap on how I did last Wednesday(07/06). I’ll be reference Fitbomb’s post, because honestly, I don’t remember what we did. Ooooh ya..front squats. I worked with the 5-5-3-3-3 rep scheme because I wanted to do more squats with lighter weight, thinking that it would help Watermelon come out. Obviously it didn’t. I forgot what my loads were, but it was somewhere near 123# when I ended.

Oh, and I loved the WOD that we did. Short and simple!

5 Rounds For Time

5 Push Press(135#/95#)

15 Deadlifts

25 Lateral Bar Jumps

Why did I think Lateral Bar Jumps were us swinging from the pull ups bars. Instead, it was just jumping over the weight…DUH Steph!!! Anyways, 95# deadlift would of been pretty easy for me, but the Push Press might have been a little difficult. I honestly thought about doing 95#, because it was OOONNNLLLYYY 5 push presses, but I decided against it. I loaded my bar with 83#, and went for it! It was a fast one, and the lateral bar jumps caught up to me quickly. I was doing a double hop every time I jumped from one side to the other, so that slowed me down. I think I finished around 8:20 something. Not bad for a 9 month preggo lady.

07/11 – Monday’s WOD
Onto our long week of Metcons. I seriously did not think I would make it this far into our cycle, but that’s what I get for expecting to have the baby early! SIGH! Of course, I wanted to go to Crossfit, because it might help push Watermelon along. He’s getting pretty cozy in there.

3 Rounds(Fight Gone Bad Style, 1 minute rest in between rounds)

20 Wall Balls(20#/14#)

20 Sumo Deadlift High Pulls(75#/55#)

20 Box Jumps(20″)

20 Push Press(75#/55#)

20 Calorie Rows

Result: 25: something….

Alrighty, here’s our chance to get 300 for FGB! It took me more than 6 minutes to get through each round, and I think my weaknesses were at the box jumps and row. I thought I took too much of a break during the SDHP and Push Presses too. With the wall balls, I used a 10# ball instead of the 14# ball, and I still did not try to make the 9ft target. BLEH!!! How am I going to do this RX’d by September?!?!?!

07/15 – Friday’s WOD…NO BABY!
I walked into the gym and everyone greeted me with a look of shock on their face. LOL. Yes, I’m still here!! I’m sure glad I showed up too, because the WOD was fun and not too taxing. Meaning, I didn’t have to RUN! I’m sort of scared of running right now, because I have a feeling I’ll fall flat on my face, being the klutz that I am. We first started practicing our double unders. I still can’t get my wrists to flick fast enough to string the double unders together. Tim kept yelling at me, “Steph, just string them together, you can do it!”. I don’t know what’s going on, my coordination is off. Because we were practicing double unders, we all knew there would be double unders in our WOD.

AMRAP in 20 Minutes:

5 Pull-Ups

10 Push-ups

15 Air Squats

20 Double-Unders

Result: 7 rounds + 30 reps RX’d

In my head I thought, YES THERE ARE AIR SQUATS! I need those…might help Watermelon come out. 😉 If I could get 10 rounds out of this WOD, that would be great, but of course I knew I was pushing it. The double unders was the movement that was holding me back. Took me at least 2 or 3 minutes to finish each round, and I spent the most time on double unders. Sometimes I couldn’t even get one to go under me. I just got to practice practice practice!!! Fitbomb lead the class with over 11 rounds…that’s AWESOME!

So that’s a summary of what I’ve been doing with my WODs. Still here, and in my 40th week of pregnancy. Giving birth to this little dude will by the hardest WOD I’ll encounter, but it’ll be worth it. Wish me luck!!!

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.