Packed classes!

Strength: DL 5-5-5-5-5: 115-145-175-195-205
Metcon:
400m run
4 rounds of 8 PP (65#, rx) / 20 sit ups / 8 OHS (65#, rx)
400m run
12:58

Post: shoulder stretching

Crazy packed evening classes today! Ran out of time to max out on 5RM DL so just turned into 5-5-5-5-5. Went unbroken for the first two rounds. PP got split up in the last two rounds; OHS split in the third. 400m runs were slow (and cold)!
Needed to stretch out the tightness in the shoulder after the OHSes.

CFC drop in!

Been dying to check out the new space since the grand opening and it is enormous with all the amenities! Really love the new space and congrats to Rudy and all at CFC for this amazing milestone!

Dropped in for a partner WOD on Saturday morning. Partnered up with Carolyn for 5 rounds of:
5 pull ups per person
10 burpee box jumps (16") per person, alternating
400m run
17:21

ME Monday: HSPUs

"Skill": 3 x ME HSPU (2 strict, 2 strict, 3 kipping all to one ab mat)
Metcon rx'd: 4 rounds of 42 DU / 21 KBS (1 pood) / 12 pistols / 400m run
20:30

Post: worked on kipping HSPUs... got to a set of 7 kipping HSPUs (PR) to one ab mat

Not quite warmed up for the ME HSPU sets so I ended up working on it a bit more after. PR is 5 strict to 1 ab mat so way off today.
Metcon was fine. Good push from Jamie (who I wasn't going to catch) and Noel (who I caught up to and tried to stay in front of). KBS unbroken. Pistols were toughest after a few rounds... tough to balance and had to redo a bunch of reps.

Push Press 3RM PR?

Strength: Push Press 3-3-3-3-3-3 (55-65-75-85-95-100)
Metcon: 12 min AMRAP
10 box jumps (20", rx)
10 jumping lunges (5 per side)
10 hand release push ups
8 rounds + 7 push ups

Post: 3 x 400m "sprint": 1:42 / 1:41 / 1:47

Never found my PP 3RM ever so I guess that's a PR. I didn't fail at 100# but could feel a slight arch. Can work up to 105# or 110# next time.
A little mad that I didn't make it 9 rounds even. Push ups were the limiting factor.
My PR 400m on a track is 1:32. I didn't think I'd hit a PR today and considering this was post WOD, I'm ok with it. The turnaround also eats up some time because I'm tempted to slow down before and after it too. Also, the "hill" on the way back was rough on that last round.

Heavy and long

Metcon: 5 rounds of
10 DL @ rx 165# (5-5/5-5/4-3-3/4-3-3/singles)
20 one-arm KBS @ rx 1 pood (unbroken until last round in 2 sets of 10)
400m run
20:28

Post: some foam rolling

For 60% of my 1RM, the 165# DLs felt rather heavy. Discussed with Dave and Tim about going BM (axel bar, same weight) because I was wondering how it would affect my grip for the KBS. My hand actually won't grip the bar the entire way around so I would be relying on a bit more friction on the hands so Tim said I can use that when it's lighter. DLs broken up as above. Smaller sets to avoid bad form by the third round.
Through 3 rounds, Chad, Derek, and Marja were all ahead of me but I went at my pace. Moved ahead of Derek and Marja sometime in the fourth round. I knew I couldn't chase down Chad but nice to know Derek was right behind so I pushed to stay in front.
Writing this on the next day and my back's pretty sore, which was as expected. Quads still hurting from the thrusters two days ago.

Bears

Metcon:
8 bear complexes (75#, rx) - thrusters from squat clean and BS were allowed
16 TTB
400m run
6 BC
12 TTB
400m run
4 BC
8 TTB
400m run
15:29

Post: one-handed handstand work
Post-post: 3x5 ring rows and some shoulder rotation work with a 2.5# plate

75# on the BC did not feel very heavy today. Must have been all those croissants I've been eating. I felt more winded than anything. Must have been all those croissants too. Been doing a good job of kipping TTBs lately but not in the first round today. That cost me a bit.
Shoulders a bit tight from all the work this week, hence some of the rotations.

Nice end to rest week

Strength: DL (Cycle 3, Week 1)
5 reps @ 40% (100#)
5 reps @ 50% (125#)
3 reps @ 60% (150#)
5 reps @ 65% (165#)
5 reps @ 75% (190#)
5+ rep @ 85% (215#): 5 reps

Metcon: 3 rounds of 12 pullups / 6 burpees / 400m run
9:38

Post: Tried to work on butterfly/deadhang but hands were raw from the pullups.
Post-post: Working on my one-arm handstand. I have the strength on the right side but not quite there with balance. Left arm a little ways off.
Post-post-post: HSPUs to 1 ab mat, two in a row.
Post-post-post-post: 10x1 20# WB to 10'

I've been taking it easy this week so it was only my second time. I had energy today but I guess only 5 reps at 215#. Last cycle, I had 6 reps at that weight.
This might be my fastest metcon to date. I did the first 12 pullups in a row. Second set was 6-6. Third set was in 2s/3s with a set of 4 at the beginning. Burpees were as quick as I could get them. Run was faster than usual but needs work to get faster. Overall, quite pleased with today.
Lots of posts. Turns out resting all week gives you a lot of energy...

Rough day for the abs!

Metcon: 5 rounds of 8 PP(75#, rx) / 10 TTB / 12 push ups / 400m run
25:54

Post: 4 rounds of 30 hollow rocks / one min plank (not for time)

I did the entire metcon rx'ed today... first time I've ever rx'ed a push up WOD! Feeling pretty good about being able to do 60 rx'ed push ups, chest to deck and I tried hard not to have any worming. Singles and doubles towards the end.
The post WOD was the worst. I have a very weak core so I suppose it was good that I work on these but hollow rocks were in sets of 5 and plank holds were in sets of 15s holds. Not good.

New CF Home!

Today, I stop tracking the days I'm at Sasquatch Crossfit because we've decided to make this our new CF home! Look out for a full review of Sasquatch CF in a different post.

Metcon:
4 rounds: 15 goblet squats (1 pood, rx) / 30 sit ups / 45 DUs / 400m run
19:27

Post: 3 x 10 max holds on rings (10s/10s/6s)
Post-post: butterfly kip work
Post-post-post: 33-ish" max box jump (PR)

Back still fried from the DLs last Friday but this WOD was what I needed to loosen things up and still get a good workout. Sit ups were the worst part for me... I'm so slow! DUs unbroken today... I'm real proud of that one! I sprinted the last 100m run back because I got a good push from someone on the run telling me I could get sub 20. I did it!
I did a lot of post WOD today. It wasn't planned but I had enough energy today. Having trouble chaining butterflies but I have one for sure. Kip needs lots of work. I stared at the 36" box jump for a while but just kept mentally bailing on it. I did get a 36" one-step box jump PR though!

More DLs?!

Day 13 at Sasquatch CF

5 rounds of
400m run / 10 FS (85#/75#) / 10 DL (same #) / 10 push ups (knee, DBs)
21:21

Pretty sore from the CFT but knowing that I've got Sat/Sun/Mon to rest, I decided to go WOD today. Runs were slow... first round took 2 min! FS were brutal today... I started at 85# and halfway through the second round, I had to drop the weight to 75#. If I was fresh, I may have done the 95# but quads and back were just not having it today. DLs were fast and unbroken because that weight is not an issue for me. Push ups were modded and I used dumbbells for my tender wrist.

4x400m

4x400m
1:40/1:35/1:35/1:32

I ran a 400m lap and walked one. I think it took 3-4 min actually so I got more rest than what was prescribed a few weeks ago on the CFC blog. Looking at those times, plenty of ladies had some kick ass times. Man, I run slow! I plan to run these more should the weather permit.

4x400m from 9/14/2009
1:27/1:37/1:45/1:46

V-up

Day 3 at Sasquatch CF

70 DUs
60 v-ups
50 burpees
40 box jumps (Rx 20")
30 mountain climbers
20 KB SDHP (Rx 1 pood)
10 ball slams (Rx 20#)
400m run
18:12

Post-WOD: Kipping TTB work (strung 3), kipping pull up work (strung 9), some ring work for shoulder stability, testing out kipping HSPUs (don't arch back too much)

The two boxes I've tried so far don't have GHDs so v-ups are the subs for GHDs. Limiting factor was the v-ups as I spent most of my time laying on the ground (I have bad core strength). GHDs would have hurt a lot more I'm sure.
Other than the v-ups, everything would have been just fine but because of where the v-ups showed up in this WOD, everything that came after it sucked.

Random stuff

I really wasn't interested in today's WOD at NW CF Bellevue... it was a partner WOD that involved burpees, KBS, slam ball runs, and moving some weight including a sand bag for an 800m farmer carry and it looked really long. I think most people reading my blog know how I dislike 20+ min WODs.
Instead, I took advantage of the gorgeous afternoon and did a mish mash of random stuff.

Bunch of double unders with a thick rope
2x15 KBS at one pood
4x400m runs
100 free throws at the basketball court (45% today... best percentage so far!)

Tomorrow's WOD looks like a good one... deadlifts, box jumps, ring dips... and hopefully shorter than 20 min!

More running...

Day 3 at NW Crossfit Bellevue: "Oly Glory"

5 Rounds:
3 Squat cleans at 73# (Rx was 95#)
12 Burpees
400m Run
*Rest 1:00 Between Rounds

Total work time: 16:27 (3:08/3:29/3:34/3:38/3:38)

I just calculated this and had no idea I held it pretty close together in the later rounds. Nice!
Squat cleans weren't terribly challenging but still a good weight. Last round was tough but I knew I went easy going in. Burpees felt better than expected but super slow on the last round. Second time running this week and even that was better than expected.
I ate an apple an hour before this. I think it helped.

There was actually an option to do squat snatches instead of squat cleans... kind of like choose your own adventure. Lats are still pretty sore from Monday so that definitely wasn't for me.

Blood blister

Day 2 at NW CF Bellevue: "Psyche!"
3 Rounds:
400m Run
15 KB Swings (@25#, Rx was 1 pood)
15 Pull-Ups
200m Run
10 KB Swings
10 Pull-Ups
25:47

As expected, pull ups were the limiting factor. Big blood blister on left hand, little one on the right. Max chain of 7 today in round one. Round two were doubles and triples. Rushed last rep resulting in a fail. Last round were all singles with one fail. Runs weren't too bad... It was gorgeous outside. Could have gone Rx with KBS but wanted to ease in to it.

Weaning off bad foods like sugar and dairy for about two weeks now. Last gluten cheat was maybe 3 or 4 weeks ago. I'm off that stuff to fix my leaky gut.

8/30-9/4

Tuesday: 8 x 1:00/1:00r on C2: 237-240-239-240-240-240-241-243
Average pace was 2:05/500m at 32s/m. Looks like I paced a bit too much in the first round.

Wednesday's WOD
Metcon rx’ed: 18:18
First round of PUs were 10/5. Then some 5s in the second and third rounds but mostly singles. Fourth and fifth round runs were slow but tried to pose throughout and it felt okay. Popped blood blister about 3 PUs in the last round and tore hand another 2 PUs later. Last 10 PUs probably took 2 minutes... ugh. Thanks to Karen for suggesting deadhangs!

Friday's WOD
PC&J Int: 1×103# and then 2×93# to work on dip and jerk stance.
Smaller and more upright dip instead of trying to dip lower and end up folding forward. Back leg heel out for more stability. Stance has been a little narrow in the past as well.

Metcon at 80# and purple band: 7:01
Tried to get in sub 7 but couldn’t lock out the last two reps so I had to break. Unbroken FS on the 20 and 5 rounds but broke once on the rest.

Post – 4×8 JM Press with 5# DBs

Saturday: 2 hours of rock climbing at Vertical Endeavours
Sunday: 18 miles on the bike (9 miles one way) to the Chicago Botanic Garde

6/25-7/4

I can't believe it's July already!!
A little catch up...

Only got in one WOD last week:
Clean: shrug a little more in rack position to avoid hitting collar bone.

Metcon: 6 rounds. Max 33. Min 15 (1st round). 1 min of DUs in warm-up: 80 (64 consecutive = new PR). Hallway cement really got to my head… metal rope pairs better with rubber mats. Rope malfunction again! >:(

Post: 12 TTBs but cut it when elbow felt weird. String of 4. Then Monday's BS: 4x5 at 77% (135#).

The collar bone is fine but there is a bruise just below the bone that is tender and still feels bruisy after a week! Not sure what's going on here :(


Wednesday, I was asked to sub on my coworker's softball team. I've never played softball before but have been to the batting cages... many years ago. Anyway, I ended up subbing and it was fun but they had me play first base and a guy from the other team ran into me... it almost felt like a concussion but I was fine.


Two weekends in a row of bad eating: one was for a wedding in South Bend and the other was a camping road trip to the UP. UP was nice but seriously, too many mosquitoes and not too much to see. It's a relaxing place but I wished the food was better.

6/21-24

Only got in 2x this week. Packed in the strength.
BS 4x6 @ 75% (130#). Rough after Tuesday's metcon.
Press 4x6 @ 75% (48#). Not bad after Friday's metcon. Tough but not too bad.
DL 4×6 @ 75% (168#). Heavy but felt good.

Tuesday's WOD
Metcon at 65#. Fastest: 2:35. Slowest: 3:02. (2:39/2:35/2:47/2:54/3:02)
Runs ranged between 1:48 and 1:58. Thighs are killing from the HPC bruises. At least I fixed my form in the last two rounds b/c they hurt so much. Man, wheels really fell off in the later rounds.

Friday's Metcon
Metcon at 83#: 4:58
Happy with today. 83# is the heaviest I've ever done for FS in a WOD! And under 5 min! I’d like to think Kurt’s playlist and chasing Erin had something to do with it :)
Got in 10 consec kipping pullups!
Thighs still bruised!

Weekend with the parents

Managed to sneak in a WOD on Friday!
PC 65(5)-85(5)-95(1×3)-85(5)
I thought I could chain the 95# but it slipped out of my hand every time. Rudy said to readjust grip in the hang position if necessary before setting it down… next time.

Metcon at 105#: 6:08
I wussed out… I had 115# loaded but took off 10# at the last minute b/c I was afraid my grip would be toast from the pull ups. Good thing too… last round of DLs were all quick singles. Left hand loses grip quicker than right hand on the pull ups. Nasty blister on my finger but overall happy with that pull up performance!

Post: 3×10 back ext

Spent the weekend entertaining my parents. Lots of shopping and eating WODs but managed to escape the weekend relatively gluten free. Can't say the same for sugar, unfortunately. Back on the wagon next week!

Monday, went to check out the track at Winnemac Park. What a nice park!
6x400m (1 min rest in between): 1:49/1:45/1:46/1:46/1:48/1:45
Pretty happy with this! No more than a 5 sec deviation and all under 2 min! Woohoo! No shin pain today though I need to do some research to strengthen those muscles. Blisters on feet today, boo!
Post-WOD: Free-standing hand stands in the soccer field. Landed flat on my back once (nice...) but working on rolling out of a hand stand attempt. Also, pushed some kids off the playground so I can swing through some monkey bars and do a pull up. I must be "heavy" from the weekend of eating as I did not have a overhand grip pull up today.

5/16-18

Monday
FS 3×5 at 105#

Metcon: 8 rds + 1 ring dip (75#, purple band, 20″ box)
PCs on the light side, ring dips on the tough side. No breaks going into the movements (pick up the bar right away, jump on the box right away, a little more time fussing with the band on the dips though) which was the goal! Good mental goal as this breathing thing is something I need to work on while I move in order to reduce the amount of time I spend catching my breath during Fran.

Post – 3 x 6/leg with 15#/25#/25# dbs
Then, 10 GHD sit ups and 10 back extensions just to ease back into these.

Three days later, my pecs are still really sore from the ring dips but I see the light at the end of the tunnel. Guess I need to do more ring dips!
Wednesday I couldn't make it to the box so I made up last Friday's WOD from home.
Metcon rx’ed (1 pood): 16:50 (3:31/4:11/4:33/4:34)
Squats 20/10-10/5-5-5-5/5-5-5-5. KBS 20/20/10-10/13-7. Runs felt really slow. May have been slightly over 400m.
Shin splints showing up from runs and box jumps. Not sure what I'm doing differently as I've never experienced this before.

Parents in town through the weekend. I am hoping to make it to the box at least once in that time but probably unlikely :(