Thursday, December 31, 2009

Box Jump Blues

Merry Christmas and Happy New Year and all that. Hope you enjoyed your holidays. We were in PA/Ohio for Christmas, so we missed a few WODs. Like a lazy person, I only did one workout the entire trip and that was only because DTM made me. I got back at it Tuesday, and it was rough for 2 reasons: 1) I was completely lazy for a week and a half, and 2) I had a rather nasty cold. But, being the winner I am, I decided to tough it out and go to the gym where I subsequently hacked all over the PVC pipe I used to warm up with. Don't worry about it, I wiped it off with a Lysol wipe afterwards. Neat.

Wednesday, 30 December

WOD: Tabata This

8 Rounds of Each Exercise, 20 seconds work, 10 seconds rest with 1 minutes rest after each exercise

Jump Rope
KB Swings 2 pood
Box Jumps
Wall Balls
Push Press

This was great. I used a 16kg KB for the swings, 65# for the SDLHP and Push Presses, and a 12# ball for Wall Balls. Everything was just going peachy until I kinda sorta missed the box on my last Box Jump and did this to my leg:

Yeah, it hurt. And it looked like that instantly. I have a lump and there is a promising bruise forming. Awesome. As Dave said, I won't be winning any best legs contests anytime soon.

Monday, 29 December


Hang Power Cleans
Bar x 10
5 reps 2 Times
5 Reps 1 Time
3 Reps 1 Time
3 Reps 3 Times

Increase in weight.

AMRAP in 15 minutes of:

3 DB Swings R
3 DB Presses R
3 DB Hang Power Snatches R
3 DB Swings L
3 DB Presses L
3 DB Hang Power Snatches L

I didn't know how much I could do for the Hang Power Cleans, so after the bar, I started with 65#s and worked my way up to 95#. I did 95# the first set of 3 reps 3 times. I couldn't quite get my elbows out far enough with that weight, so I went back down to 85# and finished the ME portion with that. Not too bad. For the rest of the WOD, I used a 20# DB. I was not feeling very well and didn't want to push it too much but still wanted a workout. I think that if I was fully healthy I could have done it with a 30# DB. I made it through 13 full rounds. It was rough and I was tired afterward.

Thursday, December 17, 2009

Walk Like a......Farmer

Yesterday's WOD was punishing and I hurt all over. As soon as I am done with this, I am so going to foam roller.

Wednesday, 16 December

WOD: 5 Rounds for Time of:

4oom Run
1 Net/Rope climb
21 Wall Ball Cleans
Farmer's Walk

I though running was going to be hard for me today because of the Burpee Box Jumps we did yesterday but it wasn't too bad. I bet it was because it was so cold outside, my legs were so numb so I couldn't actually feel the shin splints. Hey, whatever works. The Net Climbs were fine, although my grip was failing badly the last round. I used a 12 lb ball for the Wall Ball Cleans. I think next time we do any sort of Wall Balls where there aren't a ton of them I am going to try the 16lb ball. I can throw the 12lb one pretty easily to the 10 ft mark. I used 30lb dumbbells for the Farmer's Walk with the thought that I was going to have to go down in weight eventually. However, I used them the whole time. It was awesome. I finished in 44:37. The Farmer's Walk definitely slowed me down big time.

Wednesday, December 16, 2009

Push It

Yesterday's WOD was a doozy. The strength part went well but the rest of it was difficult. Ouch.

Tuesday, 15 December


ME Push Press
45# 5 reps 2 times
75# 5 reps 1 time
95# 3 reps 1 time
115# 2 reps 1 time
135# 5 reps 3 times

5 Rounds for Time of:

20 Burpee Box Jumps
DB Twisting Lunges
10 Pull-Ups

I did the Push-Presses in this succession: 45, 75, 85, 95, 115 for 1 of the working reps and 105 for the last 2 working reps. The last time I did 115# I could do only one, but this time I squeaked out 5. The 2 sets of 105# went well.

The rest of the WOD was too intense to combine with the strength workout. It would have been good if it was a workout on its own but I don't think doing 5 rounds was a benefit. Since I hate quitting, I finished in 35:40, but it was rough. As much as I love CrossFit, I am looking forward to a week off over Christmas.

Tuesday, December 15, 2009

Lunges and the Like

The past few WODs have been slightly difficult, leaving me very sore and tired.

Monday, 14 December

WOD: 5 Rounds for Time

500m Row/400m Run
30 Ring Dip Push-Ups
20 DB Hang Cleans
Waiter's Walk

Let me first say this WOD took way too long to complete with 5 rounds. 3 Rounds would have been better. Anyway, I decided to Run instead of Row because I haven't run in a few days. I did modified Ring Dip Push-Ups after attempting true ones and almost falling on my face. I did one round with 25lb DB but moved down to 20lb ones after that. I was not doing them correctly with the heavier weight. I used a 40lb DB for the Waiter's Walk and finished in 41:20. I did not enjoy this WOD.

Saturday, 12 December

WOD: Lunges Galore

800m Run
400m Lunge
800m Run

This WOD is hard and makes me ridiculously sore for days afterward but I finished. This time it took me 384 lunges to complete. I must have gone a little extra way or something because last time it only took 378. I finished in 29:24, which was slower than my last time. Bummer. I did not, however, feel shaky or completely exhausted this time, so that was good. Still, I couldn't feel my legs for the second run.

Friday, 11 December

WOD: Fab 40

Row 40 calories
40 Jumping Pull-Ups
40 Lunges
40 KB Swings
40 Sit-Ups
40 Push Press 75#
40 Back Extensions
40 Push-Ups
40 Jumping Ring Dips
40 Jumping Squats 45#

This WOD was great. I used the 16kg KB for the Swings, 65# for the Push Press, and the 45# for the jumping squats. I managed to do 30 true Push-Ups but had to modify the rest. My wrists just aren't getting better and I don't know how to fix that. The Jumping Ring Dips took a very long time. I finished in 26:16. Not too bad. I liked this WOD (minus the Ring Dips).

Thursday, December 10, 2009

Kettle Bells, Kettle Bells, Kettle All the Way...

Yesterday's WOD was pretty cool. I decided to kick it up a notch in weight to see if I could do it. I made it through without having to go down at all, so that was neat.

Wednesday, 9 December

WOD: KB Circuit

5 Rounds: 1 Minute Work/30 seconds "Active Rest" 5 KB/AK Push-Ups

Overhand/Underhand Swings
Upper Cut Hot Potato Squats
Reverse Lunges

I used a 16kg KB for this and it was HEAVY! But, I made it through. That was cool. Because I am unable to do OH/UH Swings even with a lighter weight, I just did regular swings, which were challenging enough. While I like Upper Cut Hot Potato usually, the Squats thrown in really screwed me up. I managed to get through it. Reverse lunges went the same as usual. The active rest KB Push-Ups are always hard for me to do, but that is ok. I modified them when I needed to. I am really quite proud I didn't have to go down in weight.

Also, one of our resident leaders in awesome just happened to have his AK with him at the gym, so did the Push-Ups like this:

Awesome? Yes.

Wednesday, December 9, 2009

New Bench Press Max and Other Miracles

Yesterday's WOD was great. Today, however, my shoulders are fried so I am really hoping today is a lower body workout. Yep, yep, yep.

Tuesday, 8 December


M.E. Bench Press


As Many Rounds As Possible in 15 Minutes of:

20 KB Snatches (10R/10L)
20 Wall Balls

I started the Bench Press at 75lbs and easily made my way up to 95lbs. I remember when that was may max. Weird. I finally ended on 135 and that was tough for me, but I got it. I feel pretty awesome about it.

The rest of the workout was tough. I used a 30lb KB for the Snatches and a 12lb ball for the Wall Balls. I got through 4 full rounds and almost half of another round in 15 minutes. Needless to say between the Rowing on Monday and yesterday's WOD, my arms are TIRED!!!

Tuesday, December 8, 2009


So as I was internet surfing this morning, you know, instead of actually doing something constructive, I found this awesomeness:

Do I want to do this ? HELLS YES!!!! It is north of B-more in October and I think it would totally rock AND that CrossFit Tyson's Corner should set up a team or something. For real. I mean, not only do you get to run a wicked awesome race, but you get this:

AND FREE BEER! I think I would wear the helmet around all the time. Well, maybe just on weekends, but still. Who's in?

Anyway, we did a great WOD yesterday. It was in honor and remembrance of those soldiers killed at Fort Hood, four of which belonged to the Lumberjack CrossFit affiliate.

Monday, 7 December: A Day the Will Live in Infamy

WOD: Lumberjack 20

20 Deadlifts (275lbs)
400m Run
20 KB Swings (2 pood)
400m Run
20 OHS (115lbs)
400m Run
20 Burpees
400m Run
20 Pull-Ups (Chest to Bar)
400m Run
20 Box Jumps (24")
400m Run
20 DB Squat Cleans (45lbs)
400m Run

This was rough but awesome. However, because it was wet, dark, and slightly icy outside, I decided to Row 500m instead of Run 400m. Did it slow me down? Yes, but I need to get better at Rowing. Anyway, here is the rundown: I used 115lbs for the Deadlift (because I couldn't lift 275 lbs if I tried). Plus 115lbs is heavy enough to be challenging but not so heavy I will hurt myself. I used a 1 pood KB for the Swings and 75lbs for OHS, which I completely crushed, thanks. I love OHS. The Burpees weren't bad because there were only 20 of them. I did Kipping Pull-Ups for all 20. It took me some time because my arms were really tired for some reason. Oh well. I used the 24" box for the Box Jumps. I know I look completely ridiculous doing them on that box because I really have to used my arms to jump up that high. I am only 5'2" and I have short, stumpy legs, so it is challenging. For the DB Squat Cleans I used 25lbs and they were heavy enough. I finished in 40:40. It rocked.

Last Week Catch Up

So last week was a good week at CrossFit. Let's catch up. Not ketchup.

Thursday, 3 December


ME Hang Power Snatch 5x5x5x3x3x3

3 Rounds of :

20 KTE
25 Push-Ups
30 KB Swings

Hang Power Snatches are very hard for me to do. I maxed out at 65lbs, though I attempted 75 and sort of failed. That is ok. For the rest of the WOD, I did modified Push-Ups and used the 1 pood KB for the swings. I believe I finished around 12 minutes. The KTE were ridic as always.

Friday, 4 December

WOD: Partner Workout

3 Rounds/1 Minute Intervals:

Row/Flag Push-Ups
Wall Ball Cleans/Wall Walks
Ball Slam Toss
Bob and Weave/KB Swings

I would first like to say I did not particularly like this WOD. I did manage to do true Flag Push-Ups all three rounds and was surprised to find that they are easier to do on your feet than on your knees. I used a 12lb ball for the WB Cleans and the Wall Walks were horrible as usual. We used a 20lb ball for the slams. I like this part a lot. Bob and Weave was hard for me because holding KB at rack make me unable to breathe, even if they are only 20lbs. Ugh! I used a 35lb KB for the swings and was quite proud. Some of these could be incorporated it other WODs and I would like it.

Saturday, 5 December

WOD: 2 Rounds of Jackie for Time

1000m Row
50 Thrusters 45#
20 Pull-Ups (modified for the 2 rounds)

This one was not too bad. I would like to attempt Jackie to see how fast I could do it but I know the Pull-Ups would kill me. I am also not a fast rower. That being said, I finished in 25:something. Not too shabby. I did one round of Kipping Pull-Ups and used Ol' Blue for the second round.

Wednesday, December 2, 2009

Foam Rollers are Our Friends

Os right after this post I am going to spend an inordinate amount of time on our foam roller. I am so sore from the last 2 WODs I barely got out of bed this morning. Don't tell DTM this, but I am secretly pleased he bought the darn thing because it really has helped.

Tuesday, 1 December


Max Effort Squat Cleans

4 Rounds of:

400m Run
10 Burpees
20 Box Jumps
1 Rope/Net Climb

I am not sure what my previous max for Squat Cleans was but yesterday I got up to 95lbs. My previous Hang Squat Clean max is 135, but I am not sure if I could have gone that heavy with Squat Cleans. The rest of the WOD sounded easier than it actually was. I used the black top box for the Box Jumps, which I am sure my shin splints will thank me fore the next time we jump rope, run, or do anything else that is high impact. Super. I climbed the Net as always and I finished in 23:03. I liked this WOD.

Tuesday, December 1, 2009

Earn Your Turkey and Other Horrendous Experiences

I hope everyone had a great Thanksgiving. I know I did. My family made an appearance and it was lovely to see them. I kept them away from the gym mostly because 1) There is no way in the world they would enjoy CrossFit and 2) Why would I take them to the gym when I can take them to the National Museum of American History to look at George Washington's uniform? It was a no-brainer.

Monday, November 30

WOD: Fight Gone Bad KB Style

5 Rounds of:

KB Wall Substitutes
Alternating High Pulls
Bottoms Up KB Clean Box Jumps OR Overhead Step-Ups
Push Press

I used a 25lb KB for everything except the High Pulls, which I used a 30lb KB for. I wanted to use the 30lb KB but...we only have one and someone else was using it. Oh well, gotta be quicker next time. It was hard but good. Here is a fun picture exemplifying how I feel about FGB:

Thanks to Diesel Dave for sharing that one.

Thursday, 26 November

WOD: Earn Your Turkey

1000m Row
25 Burpees
800m Run
25 Pull-Ups
1000m Row
25 Frog Hops
800m Run
25 Burpees
1000m Run

I earned my turkey. You know you have been doing CrossFit for a while when you see that you have to do a total of 50 Burpees but "it's ok because they are broken up into sets of 25." The Rowing was challenging but not as challenging as the Running because for some reason my shin splints have been killing me the last couple of weeks, making me run like a little old lady. I did all kipping Pull-Ups. The Frog Hops were a bit challenging after rowing but that is ok. I don't remember my time mostly because I ate away the pain later that day. Ah, Thanksgiving, how I love thee.

Wednesday, November 25, 2009

New OHS Max

Have I ever mentioned that I absolutely love Overhead Squats? No? Well, guess what. I love Overhead Squats. A lot. They just happened to be part of yesterday's WOD.

Tuesday, 24 November


M.E. Overhead Squats

As Many Rounds As Possible in 12 Minutes of:

5 Handstand Push-Ups
10 Wall Ball Cleans
15 Burpees

The Overhead Squats were awesome. My new max is 100lbs. I think I have done up to 95lbs, but my last record of this is 75lbs and that was months ago. Anyway, I am glad to break into triple digits.

The rest of the WOD was awesome as well. I did modified Handstand Push-Ups off the box and the Wall Ball Cleans and Burpees went alright. I almost, but not quite, finished 5 rounds. I was 5 Burpees shy. I hate it when that happens. Overall, a good workout. Welcome back Jason!

Tuesday, November 24, 2009

Wet is Only a Feeling... don't mean anything.

So yesterday was miserable both weather wise and WOD-wise (mostly because of the weather).

Monday, 23 November

WOD: Wet is Only a Feeling

1 Mile Run
100 KB Swings
50L/50R One Arm KB Deadlifts
20 KB Cleans and 5 Presses x 4 each arm L/R
50L/50R Turkish Sit-Ups
1Mile Run

It was rainy and wet and cold, so the runs were horrible. I used a 30lb KB for the Swings and Deadlifts and the first round of Cleans and Presses. I had to go down to a 25lb KB for the rest of the Cleans and Presses and I used a 15lb KB for the Turkish Sit-Ups, which I rather enjoyed.

This was for time but I don't know what my time was. I'll just say SLOW.

Thursday, November 19, 2009

Ouch and Ouch

Yesterday's WOD was very trying. I am still ridiculously sore from Monday and Tuesday (mostly Monday) so yesterday was a real challenge.

Wednesday, 18 November


800m Run
50 Push Press 95/65lbs
50 Burpees
50 KB Swings
800m Run
50 Hang Power Cleans 135/95lbs
50 Ring Dips
50 Pull-Ups
800m Run

The runs were pathetic. I pretty much just hobbled the first 2 because my shin-splints were talking to me. Mostly they were saying "Please stop! We'll do anything!" and then they whimpered a little. The last run was alright. I used 65lbs for both the Push Press and the Hang Power Cleans, 30lbs for the KB Swings, the box for Ring Dips, and Ol' Blue for Pull-Ups. The Burpees weren't so bad except my shoulders were so sore it took me quite awhile to bang out 50 of them. The WOD quickly became "For Completion" instead of "For Time" I finished in 50 minutes and some seconds, which I don't remember. I would like to try this one again when I am not so sore.

In other news: Jason! When are you coming back!?!?! We miss you and your ridiculous Frog Hops (ok, we don't miss your Frog Hops). You should come back soon.

Wednesday, November 18, 2009

All The Way Down

The last few days at CrossFit have been trying, as per usual.

Tuesday, 17 November

WOD: Strength plus Anita

ME Dead Lift

WOD: Anita


Box Jumps
400m Run between rounds

The Dead Lift has a rep and weight progression that I can't remember but my 5 rep max was 175lbs. I could have probably done more but the last time I tried to do too much I wrenched my back and was sore for weeks. 175 was ok for today.

Anita went all right. I used the 24 in box (I think) for all of the Box Jumps. Sit-Ups were fine, and the run actually went well. I don't know the time. It was around 30 minutes I suspect.

Monday, 16 November

WOD: All the Way Down, All the Way Up.

3 Rounds:

25 Push-Ups
15 Thrusters 95/65lbs
25 Push-Ups
15 Pull-Ups
25 Push-Ups
30 Squats
25 Push-Ups
1 Net Climb

For this I did modified Push-Ups. because for those of you who are slow on the uptake, there are a total of 300 Push-Ups included in the WOD. Ok, so I did the first 25 as true Push-Ups, but after that, my wrists couldn't handle any more. I used 65lbs for the Thrusters and Ol' Blue for the Pull-Ups. The Squats and Net Climb were fine. I finished in 34:44. I like this one.

Wednesday, November 4, 2009


So yesterday's WOD was a bit of a rerun of Monday. You see, Monday for a warm-up we did a light KB Circuit, 3 rounds 1 min work/30 sec active rest (5 KB Push-Ups). Yesterday's was eerily similar.

Tuesday, 3 November


M.E. Push Press: 3-3-3-1-1-1

KB Circuit: 3 Rounds, 1 minute work/30 seconds active rest (5 KB Push-Ups)
High Pulls
Reverse Lunges

So my ME Push Press is now 135. I attempted 145 but didn't quite make it. For the KB Circuit I used a 30 lb KB. I think I will be able to move up soon. We'll see. I still am unable to do the KB Push-Ups properly, but that is alright. I do what I can and they still work pretty well.

Tuesday, November 3, 2009

Double Under What What?

Yesterday's WOD was a new one for me. It went well, I thought, even though I was extremely slow at it.

Monday, 2 November

WOD: Annie Plus


400m Run

My ability to do more than one Double-Under in a row is nonexistent, meaning I have to do a single between each double. This makes any Double-Unders I attempt take a ridiculously long time. Ah well. My goal was to do And I did. The Sit-Ups and the run were bad. I finished in 28:14.

Monday, November 2, 2009

Tire Flip and Other Fun Things

The last few days of CrossFit have been especially great. Well, all except for last Wednesday when I really stunk at it. My body absolutely refused to do what I wanted it to so I had to modify things a bit. By Thursday I was feeling better and got back into the swing of things.

Saturday, 31 October: Happy Halloween


1 Mile Run


Burpees, Pull-Ups, Box Jumps, Push-Ups

1 Mile Run

I really enjoyed this WOD. It was tough without being completely exhausting. I used Ol' Blue for the Pull-Ups because my arms were fried. I also modified my Push-Ups fro the same reason. I finished in 36:15.

Friday, 30 October:

WOD: Partner Workout

2 Rounds, 5 Minutes Each Station

Tire Flip/Carry
200m Body Bag Carry
5 KB Pulls/Ball Slams
KB Snatch/Berry Pickers

Again, I liked this WOD. The variety of movements kept you fresh. This was the first time I have ever done the tire flip and I managed to not only flip to but carry it with my partner back to the starting line. It was good.

Thursday, 29 October


Pull-Up Ladder

Barbell Press
10 RDL between sets

3 Rounds:
30 KB Swings
30 Burpees
30 Sit-Ups

I did not care for this one. First off, I hate one-armed barbell anythings. I managed to make it up to 40lbs by the end, but it was tough, especially for my left arm. We used 115lbs for the RDL. My hamstrings definitely felt it the next day. I used 30lbs for the KB swings. Oh yeah, I did the Pull-Up ladders using kipping.

Wednesday, 28 October

I would rather not talk about my pathetic attempt at the WOD. Let's just say that if I would have tossed my cookies, I would have been much better. Ick.

Wednesday, October 21, 2009


Life sure gets in the way of blogging. I guess that is good. It gives you something to blog about. I have missed way too many WODs to update from the last post, plus someone keeps forgetting to post the WODs so I can't remember them anyway. No, not you Jason. The other one. Le sigh.

Tuesday, 20 October



5 reps 2 rounds
5 reps 1 round
3 reps 1 round
2 reps 1 round
5 reps 1 round

Increase weight at each level.

Then a ridiculous dumbbell workout that I can't remember.

For the Deadlift, I started at 95lbs and worked my way up to 185lbs. I think that is the max I can do if I have to do more than one. I was really careful not to hurt my back. I especially enjoyed the cue used in CrossFit Kids when teaching them Deadlifts: Angry Gorilla Back. Make sure your back is in that same position as an angry gorilla. Helped me remember it every time.

The dumbbell workout was 7 rounds of different movements that included Hang Power Cleans, Push Press, Push Jerk, and Clean and Jerk. I used 25lb dumbbells. I didn't really care for this WOD.

Monday, 19 October: Sick Day/Rest Day

Saturday, 17 October

WOD: 5 Rounds for time of:

15 Hang Squat Clean 135lb
30 Push-Ups

We ended up doing this as a partner workout because too many people showed up and there weren't enough barbells and weights. We did 75lbs for the HSC, doing 5 reps and switching. When we weren't doing the HSCs, we did V-Ups, V-Sits or Berry Pickers, which happen to be my new fave. I had to do modified Push-Ups because my hands are just killing me. Stinkin' job. I may or may not have a repetitive stress injury. I should probably get it looked at. Anyway, we finished in 23:18. Not too shabby being that I was the weakest of our team and went slower with that weight. I don't care, though because I made it through without having to go down in weight. Neat-o mosquito.

Friday, October 9, 2009

New and Improved Fran

Yesterday's WOD was GREAT! I loved it, even if I do have a huge hangover from Fran today.

Thursday, 8 October


Max Effort Front Squat


My previous Front Squat max is 115, attempted on 28 July. I did 125lbs this time. A good improvement.


Thrusters (95/65)

I was worried about how I was going to do on Fran today because of the Squats beforehand. It turned out to be ok because I finished in 6:00, a 13 second improvement from my previous. I used 65lbs for the Thrusters. I had to use Ol' Blue still because my grip was failing me. It was a hard week. I am SO close to being able to do them all kipping though. Hopefully next time. I might be slower, but that doesn't matter.

Wednesday, October 7, 2009

Stop Whining and Start Kettlebelling!

Apologies for my absence again. The last week has been a bit rough. CrossFit cures what ails you though!

Tuesday, 6 October


Max Effort Hang Power Snatch

5 minute Rest

200 KB Swings for Time

I have a rough time with doing the Snatch movement. My grip is never wide enough and I am not confident enough in my ability to go any wider than I do now, even with a lighter weight. Practice I guess. Anyway, I managed to do two rounds of 3 at 75lbs. The last round of 3 I failed and bailed. My favorite part of the workout was this soundbyte:

"She's angry and swearing? Sounds like Mrs. B."

The 200 KB swings were not as bad as I thought they were going to be. I used the 30lb KB and completed them in 13:06.

Monday, 5 October: Rest Day

Sunday, 4 October: Ran the Army 10 Miler, because who doesn't want to run 10 miles? I finished a minute faster than last year without even training this time. Thanks, CrossFit.

Saturday, 3 October

WOD: Tabata This!

20 seconds Work/10 seconds Rest for 8 Rounds each of:


This was delightfully easy. Good thing too, I was tiiiirrrrred. I didn't keep track of my reps, but I did try to do at least 5 Kipping Pull-Ups for each round of that. I did it mostly too.

Friday, 2 October


For Time:
25 Walking Lunge
20 Pull-Ups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings
30 Sit-Ups
20 Hang Squat Cleans
25 Back Extensions
30 Wall Balls
3 Rope Climbs

This was a good one. I did all Kipping Pull-Ups, used the 24 inch box for the jumps, and did Jumping Ring Dips. I used a 30lb KB for the Swings and 25lb dumbbells for the Squat Cleans. I also upped my Wall Ball weight to 16lbs. And, as per usual, I climbed the net. I don't remember how long it took me to complete this but I think it was like 33 minutes or something.

Thursday, 1 October: Rest Day

Wednesday, 30 September

WOD: Four Rounds for Time of:

400m Run
20 Pull-Ups
1 Net Climb
200m Farmer's Carry

Holy Failed Grip Batman! This one was a doozy. I used Ol' Blue for the Pull-Ups this time. The Net Climbs were ok, although I thought I was going to fall on the second round. I didn't, thanks for asking. The Farmer's Carry was horrible. I started out with 30lb dumbbells but then had to move to 25, and then eventually 20s I think. I don't remember. I am trying to block out the memory. Jason said this should have been completed in 40 minutes. I finished in 41:26. Almost.

Wednesday, September 30, 2009

Snatch Un-Balance

Yesterday's WOD was a bit hard. It was a relatively new movement for me and I was terrible at it. Here goes:

Tuesday, 29 September


Max Effort Snatch Balance



For Time: 21-15-9 of

Deadlift 225 lbs
Handstand Push-Ups

The Snatch Balances were rough. It was tough for me to get the movement down with just the 45lb bar. We did gradually add weight, managing to get up to 75lbs, but I think I only stuck handful of the movements. I did drop the bar a lot and I fell once or twice. And we banged up the clips pretty good. Overall it was slightly frustrating but really satisfying to land one.

Diane, however, was rough. First of all, the Deadlifts at that weight were laughable. I scaled mine way down to 120lbs because my back was killing me. It has felt better over the last few days (I wrenched it last week doing deadlifts) but any heavier than this and I felt it going again. I did modified Handstand Push-Ups. I finished in 12:44, but I don't really count it for much since I had to modify everything. Oh well, maybe next time I can do it better.

Tuesday, September 29, 2009

Traveling KB Swings are EVIL

Yesterday's WOD was a good one, even though it included Traveling KB Swings, which I hate. In fact, as I may have mentioned before, I hate them more than any other exercise we do in CrossFit. Even more than Handstand Push-Ups or Ring Dips. Yep. Even more than Burpees. So what movements do I like? There are plenty, to include (but not limited to): Overhead Squats, Front Squats, Back Squats, Hang Cleans, Push Press, Net Climb, Thrusters, and even Pull-Ups, now that I can actually kind of sort of do them. Regular KB Swings are fine, it's the Traveling ones I hate. Anyway, let's move on.

Monday, 28 September

WOD: As Many Rounds as Possible in 20 Minutes of:

5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 SDLHP 95/65
Traveling KB Swings

So for this I used 75lbs just to see what I could do. I ended up using a 55lb KB for the SDLHP and a 30lb KB for the Traveling KB Swings. The heavier weight on the Thrusters and Hang Power Cleans slowed me down a bit, but that was alright. I managed to get through 3 full rounds and part of a 4th. I can definitely do 4 next time. Then, just for fun and because we actually had time at the end of class, we ran a mile. It didn't hurt or anything.

Saturday, September 26, 2009

New One Rep Deadlift Max and Other Fun Things

The last few workouts have been pretty good and challenging. Come to think of it, they are always challenging. And if they aren't, then you're not trying hard enough.

Saturday, 26 September

WOD: Filthy 50 on the Rocks

25, 15, 10

Box Jumps
Push Press
Wall Balls
Ball Slams
4 Count Flutter Kick
400m Run before and after each round for a total of 1 mile.

This WOD was great. For the first round I used the 24 in box, but then moved up to the taller oner after that. For the Psuh Presses, the prescribed weight was just the 45lb barbell. Today, the Push Presses were surprisingly easy. I used a 16lb ball for the Wall Balls and a 20lb ball for the Ball Slams. The Lunges and Flutter Kicks were fine. I finished in 26:44.

Friday, September 25


4 Rounds for Time of:

30 KB Swings
20 KB Snatches (10L/10R)
10 Turkish Get-Ups (5L/5R)

Wow, this one was incredibly hard. So hard, in fact, that it originally was 5 rounds but we had to change it so people could finish in time for the next class. I used the 30lb KB for the entire WOD. I was worried that I wouldn't be able to do the GTUs at that weight, but I managed. I finished in 33:14.

Thursday, 24 September


Max Effort Deadlift

Partner Fight Gone Bad for 20 minutes:

Box Jumps
Push Press
Wall Balls

Ok, so for the ME Deadlift, we worked out way up, starting with 95. At about 165, my grip started to fail even though I knew I could do heavier. I switch to the reverse grip and that helped. My one rep max is now 205. However, in this exercise, the last round was 5 reps and 205 was a little to heavy for me to do five times. Once was enough. My previous max was 185.

For the partner FGB, one person ran a lap while the other did an exercise. I used the 12lb ball for Wall Balls and 65lbs for the SDLHP and Push Press. For the Box Jumps, I used the tallest box. I don't care much for this version of FGB because I find I don't push myself as hard as when we do it in 1 minute increments. We got through 1 full round and one exercise.

Wednesday, September 23, 2009

New Push Press Max

Yesterday's WOD made me feel super strong until we came to the last portion of it. Then I felt weak and stupid, as Ring Dips usually do.

Tuesday, 22 September


Max Effort Push Press:


As Many Rounds A Possible in 15 Minutes of:

10Ring Dips
10 Burpees

So the first part of the WOD was super. I maxed at 115lbs for Push Press. My previous max was 100lbs. That is a significant increase and I am happy with it.

The rest of the WOD was no so great. I did modified Ring Dips instead of Jumping Ring Dips mostly to see if they still hurt my back. They didn't as long as I kept my legs bent. You know what would be super? If I could do REAL Ring Dips. Soon. The Burpees were Burpees. There is not much more you can say. I finished 6.5 rounds.

Tuesday, September 22, 2009

Those Burpees Suck and Then Some

Ok, before I hear it from my mother who may or may not know about this blog and read it on occasion to know that I am alive and well enough to workout, I would like to say that the workout title uses the word "suck" and it is not me, honest. Ah, I hear her telling me right now that polite ladies do not use words like that and I should know better. Oh mom, I miss you.

Anyway, here was yesterday's WOD.

Monday, 21 September

WOD: Those Burpees Suck and Then Some

800m Run
10 Pull-Ups
20 KB Swings
30 Box Jumps
40 Push Ups (10 Dive Bombers, 10 Diamond, 10 Regular, 10 Superman)
50 Sit Ups
20 Burpees
10 Pull-Ups
800m Run

This WOD went well. I probably could have done it a little faster, but that is ok. I did kipping Pull-Ups for all of them. I am still having a hard time doing more than one in a row, but I am sure I will get it eventually. I used the 30lb KB for the swings and the tallest box for the Box Jumps. That slowed me down a bit, simply because it is a tall box and I am a short round. I did the Dive Bombers ok, but had to do modified Diamond Push-Ups. I am unable to do Superman Push-Ups as of yet, so I did 20 regular ones instead. The Sit-Ups were fine, the Burpees did suck (oops, sorry mom), and the last 10 Pull-Ups were the last 10 Pull-Ups. I finished in 23:12.

Monday, September 21, 2009

Oh Hey!

So, I have been absent from the blog as of late. I know my posts are getting fewer and far between. Hopefully that will get better, but only if work gets better and I am not there 12 hours a day, literally. Anyway, here is a recap of the past week, starting with Saturday, 19 September.

Saturday, 19 September

WOD: KB Circuit

5 Rounds with Active Rest (High Pulls) of:

Swing/Push Press
Upper Cut
Hand to Hand Squats

I do enjoy the KB Circuit and it has been awhile since I got to do one. I used a 30lb KB, which felt good till about the last round where it was questionable if I was going to catch it at all. I didn't knock anyone out, so that was good.

Friday, 18 September: Cake Day

Thursday, 17 September:

WOD: 7 Rounds of

Weighted Pull-Ups
Max Rep Floor Press
20 Supine Ball Throw

I didn't do any wight for the Pull-Ups but I did all of them kipping. I didn't use Ol' Blue at all. I am kind of proud of that. Soon I will be on to dead hang. Watch out! I used 40lb dumbbells for the floor press. My max reps went down drastically with each round. I used the 16lb medicine ball for the Ball Throws. This was not a timed WOD.

Wednesday, 16 September: Rest Day (and Cake Day)

Tuesday, 15 September: I don't remember and it isn't posted. Must have been a good one.

Monday, 14 September


3 Times:

250m Row while partner holds KB in Rack position

Ball Slams while partner stays in Plank

Wall Balls while partner stays in Wall Sit position

SDLHP while partner does 5lb Steering Wheels

3 Times:
250m Row while partner holds KB in Rack position

I hate this workout. I hate everything about it. Well, except my partner. I hate holding the KBs in Rack because I can't breathe properly. I started out with the 32lb ones but moved to 20s because of the breathing issue. The Ball Slams aren't bad. I think we used a 20 lb ball, but I can't be sure. If not, then it was a 16lb. We used a 16lb ball for Wall Balls and did 65lb for the SDLHPs. I believe we used a 10lb plate for the Steering Wheels. We finished in over 30 minutes. I hate this WOD. Hate it.

Saturday, September 12, 2009

I can't Feel my Shoulders!!

The past few WODs have been had on the upper body. My pecs and lats are very sore and tired today. Some good stretching is in order.

Saturday, 12 September


3 Rounds for Time:

400m Run
20 Traveling KB Swings
10/10 KB Push Press

This WOD was lighter than the rest of the WODs this week and it was a good thing too. I was pretty tired but in need of a good workout. I was slower than usual running, but managed to keep a good pace. I used the 25lb KB for the Swings and Push Presses. In case you didn't know, I absolutely HATE Traveling KB Swings. Hate them. With a passion. However, I did 'em and finished in 12:26. Then we did some KTE and other ab exercises, including Plank. And Jason wasn't even there. He should be proud!

Friday, 11 September: Never Forget

WOD: "Barbara"

5 Rounds for Time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 minutes between each round.

I used Ol' Blue for the Pull Ups and managed to get through them fairly quickly, although not as fast as Jason. After observing him in the first round, the following conversation ensued:

Me: "Did he just finish those pull ups in under a minute?"
Jon: "Yep."
Me: "Holy cow. I am so slow."
Jon: "Don't worry about it. Watching Jason is like getting beat up by the same bully every day after class."

I must admit I had to do modified Push Ups as my shoulders were completely fried. Sit Ups and Squats went well. I finished in approximately 37 minutes. My previous best was 37:14. I am at about the same. I think that if I am a little more fresh the next time around, I can do better.

Thursday, 10 September


Max Effort Shoulder Press
3-3 work sets

5 rounds of:

1 Rope Climb
15 Ring Dips
15 Knees to Elbows
15 KB Wall-Ball Substitutes

This one was a little rough. My shoulders were still fried from Tuesday. My previous max on Shoulder Press Was 75 lbs. I did 80 lbs during this WOD but was not able to do all of the worksets at 80. I had to revert to Push Press, for which I caught relentless crap.

The rest of the WOD went not so great. I mean, the Rope/Net Climbs were fine. I finally have the grip strength to do the Net Climb quickly. I wonder if that means I could do the Rope...probably, but I just don't like heights! I started off with Jumping Ring Dips but had to move to the Paralette Bars on the third round because my shoulders would no longer cooperate. The KTEs were alright, though I had to alternate some L-Sits in there because my back was bothering me. I used a 30lb KB for the Wall Ball Subs. Overall, it was alright, but...I have done better. We did not keep track of time on this one.

Thursday, September 10, 2009

How I got on CrossFit Probation

So Tuesday's WOD was a bit rough on me. I was sore from the KB circuit and pretty tired from work and life in general. I know, I know: boo hoo.

Tuesday, 8 September


M.E. Supine Floor Press 3x3x3x1x1x1

For time:
25 Double Unders
25 Kettlebell Swings, 1.5 pood
25 Sit Ups
Run 400m
25 Hang Squat Cleans, 40 pound dumbbells
25 Back Extensions
Row 500m
25 One Arm Snatches, 40 pound dumbells
25 Knees to Elbows
Run 400m
25 Push Press, 40 pound dumbells
25 Romanian Deadlifts, 40 pound dumbells

For the Floor Press, I pushed myself and managed to get up to 155lbs with help from a spotter. I think my new max weight is 145lbs. That is sweet.

The rest of the WOD was ridiculous. I alternated between 25 and 30 lb dumb bells depending on what was available. According to certain instructors, my form for Rowing and Romanian Deadlifts left much to be desired, hence the probation. Whatevs. I do what I want. Actually, I didn't know either was off, so it was good he pointed it out. I still do what I want.

Tuesday, September 8, 2009

KB Circuit Bukowski Style

Because yesterday was Labor Day and everybody and their mother had the day off (except me), the gym had a 10 am workout, which I couldn't make because I had to work till 11. No matter. Dan and I decided we would meet at the gym after I got off work and do a running/squat WOD since we know the running measurements there. Plus, I drive right by it on my way home. So we get there about 11:20 and Matt is still there and he very nicely lets us use the gym! Sweet! We decided to do a KB circuit

Monday, 7 September

WOD: KB Circuit

5 Rounds 1 min work/30 sec Active Rest (5 4-count Flutter Kicks, 5 V-Ups, 5 Sit-Ups, alternating between exercises)

American KB Swings
Figure-8 Upper Cut
KB Squats

I haven't done a KB Circuit in forever and was glad we had the chance to do it. I am sore, though. I used a 25lb KB and was struggling. Dan tried to make me feel better by saying I was just tired from working, but I was probably just being wimpy. I did finish everything though and the 25lb KB felt like the right weight. Overall, a good WOD.

Sunday, September 6, 2009

Best Fran Time Yet and Other WODs

This past week was a good workout week. The WODs were challenging and the weather seemed to finally break so it wasn't as hot and humid.

Saturday, 5 September


2 Rounds for Time of:

Fight Gone Bad (Wall Balls/SDLHP/Box Jumps/Push Press/Row) with 400m Run

So basically in this workout, you partnered up and did one of the FGB exercises while your partner ran 400m. This was alright, except it took so long to do, most groups only got through one full round before we had to quit.

Friday, 4 September

Warmup: Fran

Thrusters 95/65
Pull Ups


3 Rounds of:

400m Run
30 Overhead Squats 75/55
10 Pull-Ups

So my new Fran time is 6:13. I used 65lbs for the Push Press and Ol' Blue for the Pull Ups. I am pleased.

For the rest of the WOD, I used 55lbs for the OHS and Ol' Blue for the Pull Ups. It was supposed to be for time, but we did it for completion instead. Overall, a good workout.

Thursday, 4 September


AMRAP in 20 minutes of:

20 Wall Ball Hang Cleans
15 Lunges per side
10 Plyo Push Ups

The Wall Ball Hang Cleans were harder than anticipated. I used a 12lb ball. The lunges were the easiest part of the workout and were not a problem. I opted for walking lunges outside because it was cooler. For the Plyo Push Ups, I did Clapping Push Ups instead. There was a shortage of medicine balls to be used for Plyo Push Ups, so I had to improvise. I got through 4 rounds. Not too shabby.

Thursday, September 3, 2009

Dirty Thirty and Death by Rowing

The past few WODs have been good. Hard enough to make you miserable but not bad enough to make you want to quit.

Wednesday, 3 September

WOD: Dirty Thirty

30 Box Jumps
30 Jumping Pull-Ups
30 KB Swings
30 Walking Lunges
30 Sit-Ups
30 Push Presses
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Unders

Yes, I realize this is the Filthy Fifty with only 30 reps. However, that was the WOD and I did it. I used 45lbs for the Push Presses, 25lbs for the KB Swings, and a 12lb ball for the Wall Balls. I finished in 17:21, which I am kind of proud of, since I have never done it that fast before.

Tuesday: Cake day.

Monday, 1 September


Warm Up:

AMRAP in 10 Minutes of:
2 TGUs per side
1 Rope Climb

WOD: 3 Rounds of:

1000m Row
50 Box Jumps
30 American KB Swings

I managed to get through 4 rounds of the warm-up. I used a 20lb KB for this and climbed the net.

I used a 25lb KB for the American KB Swings and completed the WOD in 36:30. I would have been done faster, except I had to take a break after the first round since thought for sure I was going to toss my cookies. I didn't, but still. Good workout.

Friday, August 28, 2009

Long Time, No Blog

So the last week has been hectic. I have been working quite a bit, not sleeping enough, and had very little free time, which I did not want to use up on the internetz. However, I feel guilty about not posting and I need to keep track of some of the things I did this week. Here we go:

Friday, 28 August


Warmup: 30 Burpees, Thruster Breathing Ladder

WOD: "Fran"

Thrusters 95/65lbs

3 Rounds of:

800m Run
20 GHD

So the warm up was weird. The Burpees were Burpees, but the Thruster Ladder was hard. Well, the actual concentrated breathing part was hard. I tried my best, but I am so used to breathing at certain points in the movements that I didn't do it very well. Oh well.

Fran went very well. I completed it in 8:05*. The asterisk is there because I used Thin Mint for the first 2 rounds of Pull-Ups since both Ol' Blues were taken. I did the 9 with Ol' Blue though, and it was good. I used 65lbs for the Thrusters. Thin Mint or not, that time is exception compared to my previous times.

The 800m Run and GHD part was not timed and I completed it.

Thursday, 27 August


ME Deadlift

As many rounds as possible in 12 minutes of:

10 Sit-Ups
10 KTE

The Deadlifts went well. I did not do as much weight as previously for a variety of reasons, one being there just wasn't enough weight for everybody, you know, since we are all so strong. I managed to get 165lbs. My previous max is 185. I was struggling with my grip yesterday as well.

The ab portion of the workout was great. I did Ab-Mat situps and kipping-ish Knees-to-Elbows. I got through 9 rounds.

Wednesday, 26 August: Rest Day

Tuesday, 25 August:


Warmup: Row 1000m

For Time:

10 Shoulder Press 95/65lbs
5 Burpees

As many rounds as possible in 7 minutes of:

1 Net Climb

So...This one stunk! The warmup was not too bad. The "Rowing Triangle" however, was awful. It worked where you rowed 100m, did 10 SP and 5 Burpees, Rowed 200m, etc., etc. up to 500m and back down to 100. I do not remember my time and I don't really care. I was just glad to finish.

I completed 3.5 rounds of the Net Climb/SDHP combo. I used 65lbs.

Monday, 24 August


3 Rounds of:

5 Pullups
10 Pushups
15 Squats
10 Should Pass-Throughs
(Or something to that effect, I can't really remember)


30 SDHP 95/65 lbs
30 Burpees
20 Burpees
10 Burpees

This workout was hard, but good. I did only 55 lbs for the SDHP due to me elbow being hurt. I didn't want to risk hurting it more, so I went with a lower weight. This proved to be a good thing since it hurt at the end. Anyway, I completed this WOD in 19:26.

During this session, we went over POSE running. I found it very interesting and would like to learn more.

Saturday, August 22, 2009

Psh, Please

So the last few days have been good at the gym. I always love playing Hoover Ball no matter how much my elbows hurt.

Friday, 21 August

WOD: Hoover Ball

We played for almost two hours. About 10 minutes in, I caught a ball the twisted my arm in such a way that it makes my tendinitis or whatever it is occur, rendering said arm basically useless. At least it was my left arm. Still fun!

Thursday, 20 August


Max Effort Box Squat

5 Rounds of:

400m Run
6 Traveling Burpees
1 Rope Climb
20 Ball Slams

I did not care for the Max Effort Box Squats. It hurt my shoulders more than anything else. Maybe I will go down in weight next time to work on form, but where you have to hold the bar, I don't know if that will help. We'll see. I prefer regular squats.

The rest of the workout went well. It was HOT out. Not good conditions for running, but you know, I manned up and got through it. The traveling Burpees were not too bad sand I am glad we only had to do six. I managed to do all 5 Rope Climbs using the "monkey method" on the net. I don't have a better term for it, but it is where you climb the net using only one section, going straight up. It is faster I think. Anyway, my grip didn't fail, even on the last one, so that is cool. I used a 16lb ball for the Ball Slams. I don't know my time but I took minimal breaks and felt absolutely wretched afterwards, meaning I probably did alright. I hope the heat here goes away soon. It is making outdoor portions of WODs awful.

Thursday, August 20, 2009

Hang Clean Tough

Tuesday's WOD was challenging but not so challenging that I wanted to die during it. However, I did feel mutinous when we were told we EACH had to row a total of 2000m, not 2000m total.

Tuesday, 18 August


M.E. Hang power Cleans


Row 250
(for a total of 2000m EACH)

The Hang Power Cleans went well. I made it up to 95lbs, which is a new max for me on these. However, I wasn't as explosive as I needed to be with the movement, so I was just a bit slow. I could do 85lbs easily and wanted to finish with 95. Hopefully these will continue to improve.

The partner part went well. I tried to keep it at 2:00 or under for the Rowing/500m and was fairly consistent. The Wall-Walks hurt after awhile and gave me a headache. To combat this, I did Wall Planks (plank position with your feet on the wall instead of the ground. Muy bueno. You should try it. Wear a mouth guard) twice. I am guessing we finished in about 20 minutes. Probably under, but not by much.

And then I rested on Wednesday, which was for the best since I am missing some skin on my right hand and they did a KB workout which wouldn't have helped that at all. Sweet. It is right in the palm too. Seriously. Who does that?

Tuesday, August 18, 2009

Angie Keeps Me Running

I felt particularly good during the WOD yesterday, minus the skin being ripped from my hand during the Pull-Ups. It's all good though. I have to figure out how I am going to handle a bar today. Ouch!

Monday, 17 August

WOD: Angie with a Run

For Time:

400m Run
400m Run
100 Push-Ups
400m Run
100 Sit-Ups
400m Run
100 Squats

I used Ol' Blue for the Pull-Ups and did them all. I did mostly true Push-Ups, but had to switch to modified on occasion. The Sit-Ups and Squats helped me make up time I lost doing the other 2. The runs went actually pretty well too. I finished in 36:07.

Monday, August 17, 2009


I finally made it to a Saturday workout after about a month off due to work.

Saturday, 16 August


Max Effort Deadlift


4 Rounds for Time of:

10 Ring Dips
15 Push-Ups

My max effort on deadlifts was 185. I am not sure if that is my new max or not, but it was at least close in weight to the last time I did them.

For the rounds, I did box HSPU, but Dan showed me how to do them using the bands so next time I will do those. I did Jumping Ring Dips and they are getting oretty good. I hope I can do real ones soon. I did true Push-Ups for each round and finished in 10:58. Coolio.

Saturday, August 15, 2009

Kathryn's Fave

Since Kathryn wasn't around this week, Matt decided we should do her favorite workout. And by "favorite," I mean "most hated." Personally, I don't mind it.

Friday, 14 August

WOD: Nancy

5 Rounds for Time of:

400m Run
15 OHS 95/65lbs

After that: 400m Farmer's Walk

I did well this time. The run went well and I used 65lbs for the OHS. Even though it was hot, I rested minimally between sets, only stopping for a drink of water. I finished in 17:25. My previous best was 20:17 on 1 June 09. I have no idea where this came from.

I used 25lb dumbbells for the Farmer's Walk afterward. I am glad I only did 25lbs because it was rough. I was going to do 35lbs. Ugh. I would probably still be out there try to finish.

Thursday, August 13, 2009

Whimpering Indicates Failure

As I have been trying to adjust to my new work schedule the last few days, I have neglected my poor little blog. Here are the results from my last 2 WODs.

Thursday, 14 August

WOD: Lynne

5 Rounds for Max Reps of:

Body weight Bench Press

We stared out doing floor presses since both benches were being used. We really need to get more of those if we are going to increase strength workouts. Anyway, the first round I used 95lbs and then 105lbs for the rest. The last round we got to use a bench for, so it all worked out. Here were my reps for Bench Press: 10, 8, 9, 6, 7. The Pull-Ups were alright. I did three unassisted the first round then six using Ol' Blue. Round 2 I did straight dead hang, and rounds 3-5 I did kipping. My reps were: 9, 10, 12, 13, 9. You were to do each round till failure. A lot of the failure was preceded by a good amount of whimpering.

Wednesday I rested.

Tuesday, 12 August

WOD: 5 Rounds for Time of:

400m Run
25 Wall Balls
25 Burpees

This one was good but I struggled mightily. I used a 12lb ball for the Wall Balls. The managed to find a good pace for the Burpees where I could do them all in one shot for at least the first three rounds. The last two were a bit shaky, but that is ok. Running was...well, it was running. I predicted this WOD would take about 40 minutes and I finished in 39:25. Not too shabby. The Burpees'll kill ya every time.

Tuesday, August 11, 2009

Tabata Something Else

Because is was ridiculously hot yesterday, we stayed inside the gym for the WOD. This meant no running, which is always a good WOD in my book. It went a little something like this:

Monday, 10 August

WOD: Tabata Something Else


8 rounds of each, working for 20 seconds and resting for 10. Resting position for Squats is squatting.

This was not a bad workout. I did Jumping Pull-Ups and managed to do at least 6 a round. For Push-Ups, I did between 8 and 10, shooting for 10 every time. Sit-Ups were good and I did at least 10 each time, but sometimes more. Squats were a bit rough since the resting position was the Squat position. Overall it was a great WOD.

Then we did abs just for kicks.

Friday, August 7, 2009

Bench Press Makes My Life Better

Apologies for being lax in updating. Quitting your job from an evil corporation takes up a lot of your time.

Unto bigger and better news: I maxed out my floor press at 135lbs. I did 125 with no problem and managed to squeak out one rep at 135. I am almost there! Yesssssssssssss. This is big news because I previously could not break 100lbs. I have not done bench or floor presses in MONTHS with a bar. I was so excited.

Here are the WOD results from the past few days:

Thursday, 6 August

WOD: 5 Rounds for Time of:

40 Squats
30 KB Snatches (15/L/15R)
20 Box Jumps
Frog Hops

This was a great workout but took me a long time to complete. I used a 30lb KB for the Snatches through the whole WOD and that slowed me down a lot. I was ready for the challenge though, as the 25lb is getting slightly too easy. I used the two tallest boxes fro the Box Jumps and, to be quite honest, the Frog Hops weren't that bad. I finished in 40:35.

Wednesday, 5 August:


Max Effort Floor Press


This was the glorious exercises that made me feel like I sucked a little less at CrossFit. Max? Oh yeah, 135.

As Many Rounds As Possible in 20 Minutes:

15 Diamond Push-Ups
10 Ring Dips
Push Press 95/65lbs

I have been able to do true Diamond Push-Ups just recently and I can't do too many of them yet, but I did a few before I had to switch to modified. I did Jumping Ring Dips and kept those up pretty well, though they were failing during the last round. I used 65lb for the Push Press. I managed to get though 7 rounds.

Tuesday, 4 August

WOD: Daniel (A nice coincidence since it was our anniversary)

For Time:

50 Pull-Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull-Ups

Because of the amount of people in class, I started with the Thrusters and used 65lbs for them. I had to use Ol' Blue for the Pull-Ups but I managed to do them. I would really like to learn how to kip because i think I could kipping Pull-Ups. The running went well. actually. My back has been locking up lately when I run but it didn't today. I finished in 30:46.

Friday, July 31, 2009

Yesterday's WOD was a good one. It was pretty challenging being that the previous WODs completely ripped up my legs and shoulders. I would like to try this one again when I am not so tired.

Thursday, 30 July

WOD: Five Rounds for Time of:

800m Run
25 Sit-Ups
15 Pull-Ups
1 Rope/Net Climb

I really did pace myself on the 800m Run. I am not a fast runner and knowing that I had to do 5 rounds of it plus other things made me really go as fast as I could without worrying about burning out halfway through the workout. The Sit-Ups were a welcome movement. I used Ol' Blue for the Pull-Ups. I am still having a hard time with Pull-Ups. I can do a few unassisted but I my arms have to be completely rested to do so. I am getting frustrated. We were out of chalk too, so I opted for some grip-gloves and while they made the Pull-Ups easier, OUCH! I climbed the Net each time. For the first 2 rounds I used a new technique and could make it up fast. However, by round 3, my grip was failing so I had to take is a little slower. I finished in 46:04 and my hand were ripped almost raw. They feel better today though. I liked this one.

Thursday, July 30, 2009

Burpee Bonanza!

Yesterday's WOD was...I don't want to say "great" because it'll imply that I enjoyed it (I didn't MIND it) and want to do it more often (which I don't)...but it was challenging in a good way. So challenging, in fact, that I am having a hard time moving around today, which would be bad except I have a really sweet rolling desk chair at work that makes moving easier.

Wednesday, 29 July

WOD: Burpee Bonanza (I am calling it this because I can, but it isn't the "official" name)

1600m Run
25 Burpees
800m Run
50 Burpees
400m Run
75 Burpees

So...Yeah. I ran and did Burpees until I was finished and it took me 35:48. This is my first attempt at this workout. I felt good afterward but started feeling the effects last night and really felt them going down the stairs of my apartment building this morning. I heart CrossFit!

Wednesday, July 29, 2009

Don't Talk to Me!

Once again, I am not a joy to be around when I am working out particularly hard. Such was the case yesterday.

Tuesday, 28 July

WOD: For Time:

100 Thrusters (95/65lbs)
Every 2 minutes: 3 Pull-Ups, 5 Push-Ups, 10 Squats

Jason said the Pull-Ups, Push-Ups, and Squats were "motivators" to get through the Thrusters faster. They were, however, trying to motivate me to toss my cookies. I managed to hold it in. I did the Thrusters at 65lbs and they went surprisingly well. I used Ol' Blue for the Pull-Ups and had to do some modified Push-Ups. The Squats were all right. It took me about a minute to to the Pull-Ups, Push-Ups, and Squats and I did about 8 Thrusters on average. I tried to do 1- as many times as I could. Some rounds it worked, some rounds it didn't. I completed the WOD in 20:38. My goal was to be under 20 minutes flat, time. I can do it.

I have already seen the wonderful pain Jason has planned for us today and almost tossed my cookies again. AWESOME.

Tuesday, July 28, 2009

I don't know Squat

Yesterday's WOD was a good one. We did a Squat Progression for the first time in awhile. Squats are my fave, mostly because I can do them fairly easily.

Monday, 27 July


Squat Progression:

OHS 1x1x1
Front Squat 1x1x1
Back Squat 1x1x1

10 Rounds of:

5 Dumbbell Snatches 45/25lbs
5 Dumbbell Swings 45/25lbs
5 rounds of 10 Burpees/5 rounds of 10 Flag Push-Ups.

For the Squat Progression, you were to get heavier as you went along. I started with the 45lb bar for the OHS and made my way up to 75lbs (a new max). I then went to I think 115lb with the Front Squat. I have not done too many front squats, so 115lbs is my max. I could probably have gone up, but we'll try it again next time. I started the back squats at 135 and it was easy, which made me feel pretty good. I worked my way up to 175lbs and that is my new max for that. Coolio.

The second part of the WOD went well, meaning I finished eventually. I used the 25lb dumbbells. I attempted to to some rounds of the Flag Push-Ups with 10lb DB but someone stole BOTH freakin' sets of 10 pounders I was using. Jerks. It was a good thing I was blacking out from possible heat stroke or they would have been judo-chopped. This was a good WOD and I am not as sore today as I thought I would be. It is a good thing because today's WOD looks challenging. Can't wait.

Monday, July 27, 2009

KettleBell Circuits

On Friday, we did a KettleBell circuit WOD before the cookout. Once again, KB circuits are one of my favorite things.

Friday, 24 July

WOD: KB Circuts

5 Rounds 1 minute work/ 30 seconds Active Rest:

KB PushPress
Hot Potato Upper Cut
Reverse Lunge

Active Rest: Push-Ups, Burpees, V-Ups, Squats

I used a 25lb KB for this WOD. The Active Rest was determined by a deck of cards. After each round, a card was pulled and we did 5 reps of whatever excersize that suit represented. Luckily, Burpees were kept to a minimum.

Friday, July 24, 2009

More Squats? Fantastic.

I was really debating about going to do the WOD yesterday. Admittedly, I was tired from the 3 days previous and I know that I needed to rest eventually. However, I spent 8 hours straight editing Army regulations at work so by 4 pm I needed to do something other than sit and stare at a screen. So I went to CrossFit. Cures what ails you!

Thursday, 23 July


Shoulder Press Complex


I started with 45lbs and eventually made it up to 85lbs. I attempted 95 and then 90 but couldn't do a straight Shoulder Press with those weights. My new max is 85lbs. It previously was 75. Coolio.

5 Rounds for Time:

30 Push-Ups
Waiter's Walk 50 lbs
30 Squats

I managed to do 15 true Push-Ups for the first three rounds and had to do modified for the rest. I used 35lbs for the Waiter's Walk. The Squats were surprisingly easy. I thought I was going to have a harder time with them since we have done Squats and/or Wall-Balls every day this week. I finished in 13:10. It was a good day.

Thursday, July 23, 2009


Yesterday's WOD is one of my favorites. For whatever reason, I really like the pace and the movements. We had four girls show up yesterday, so we were on the same team, which Dave so lovingly named Team Tampax. Awesome.

Wednesday, 22 July


3 Rounds of:

CF1 Net Climb
CF2 Bob and Weave
CF 3 Bulgarian Pull-Ups

3 Rounds of:

CF1 KB Pull 5x
CF2 Push-Press 45lbs
CF3 Squats

We started with the KB Pull workout first. All of these movements went well. We used a 35lb KB for the Pull and 45lbs for the Push-Presses. For the second workout, the Net Climbs for me got increasingly slower as I moved from the Bulgarian Pull-Ups to the Net. I was able to do true Bulgarian Pull-Ups each round (meaning NO feet on the floor! Wohoo!!) This however, made my grip so tired that I really had to try not to pull a Paloma and fall off the Net. Everything worked out alright, though. For the Bob and Weave I use 20lb KBs in rack position. Love it!

Wednesday, July 22, 2009

Evil Barbara

The last two days of WODs have been pretty good. Getting out of bed today was a challenge and every muscle in my body hurts, but in a good way. On Tuesday we did a WOD called "SEAL Fit." Basically is was an amped Barbara, so I am calling it Evil Barbara.

Tuesday, 21 July

WOD: Evil Barbara

3 Rounds of:

400m Weighted Run
25 Pull-Ups
50 Push-Ups
75 Sit-Ups
100 Squats

This was GREAT! It was so tough yet do-able. I did the weighted runs with a 25lb plate. They are hard to carry and run at the same time so I came up with a Macgyvered back strap for it which Kathryn improved once we could think straight after the workout was over. It worked pretty well as it allowed us to carry the weight on our back instead of wrestling with it the entire run. I had to use Ol' Blue for the Pull-Ups and crapped out on the Push-Ups since I had to do modified ones for most of them. That is frustrating because I can do real ones. Sit-Ups and Squats were no problem although the last round of them were pretty intense. It was awesome.

On Monday we did the Filthy Fifty. I love that one (minus the Double Unders, ugh. I stink at them!)

Monday, 20 July

WOD: Filthy Fifty

50 Box Jump, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
50 Steps Walking Lunge
50 V-Ups
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball, 20 pound ball
50 Total: 40 Push-Ups/10 Burpees
50 Double Unders

I was able to do most of these as prescribed, except the 1 pood KB Swings. I used a 25lb KB for those and a 12lb ball for the Wall Balls. I must say the Wall Balls are exceptions. I can toss it 10ft no problem now. I finished in 37:55. This is slower than my previous time but the exercises were not exactly the same and I could do heavier weight this time. I am hoping to beat my previous time soon though.

Sunday, July 19, 2009

Da Bears

I knew this workout was going to hurt, being that I could bear-ly get out of bed. No matter. I made it out, saw the WOD, bear-ed my teeth and growled, and went. The morning was nice and the weather was bear-able, so I knew I could make it through, even if my arms didn't want to do it.

Saturday, 18 July

WOD: 21, 15, 9 Bear Complex for Time

21 x The Bear Complex
400m Run
15 x The Bear Complex
800m Run
9 x The Bear Complex
1200m Run

I used 20lb dumbbells for this because I knew it was going to hurt. The Complexes were fine but the running was challenging, as always. I felt like a big ol' bear trundling through the blueberry patch. It really slowed me down. I need to get over that. I finished in 22:17.

Saturday, July 18, 2009

A Gentleman's Agreement

Yesterday's workout was tough and I am really feeling it today. Especially in those darn callouses. Ah well, such is life.

Friday, 17 July


USSS Snatch Test:

KB Snatches for 10 minutes (24kg/12kg)

5 Minute Rest

3 Rounds for Time:

30 Hang Power Snatches (75/45lbs)
30 Wall Balls

For the KB snatches, I used the 25lb KB, which is the closest we could get to 12kg. I was able to do 180 KB snatches in 10 minutes, which is more than "pathetic" (100) and less than the goal (200). Overall, I felt pretty good about it. I must say my favorite part of the WOD was the 5 minute rest. We moved on to the 3 rounds. I used a 45lb bar and a 12lb ball for those and finished in 17:28. Jason warned us that our grip would start to fail and guess what! He was right (as usual). I really enjoyed this workout.

Thursday, 16 July was a rest day for me. I had some important cake-related issues with which to deal.

Wednesday, 15 July

This was choose your own ending day at the gym. You had your choice of one or the other. However, I am sure if it was Andrew's class, we would have done both.

WOD: Nancy

5 Rounds for Time:

400m Run
15 OHS (95/65)


3 Rounds for Time:

100ft Lunge
50 Squats
25 Back Extensions
400m Run

I opted for the second one, being that my arms and shoulder were burnt from Monday's and Tuesday's WODs. Originally, the 400m Run was not a part of it, but we added it in to make it even more challenging. I finished strong but do not know what my time was. Good times.

Wednesday, July 15, 2009

Bastille Day and Other Revolutions

So yesterday was Bastille Day and I know no one cares about that except me because I am a history dork, so I won't bore you with the details. It was a revolution though, so there was fighting AND the Bastille has a large cache of ammo, which I thought might peak the interest of some of you. And it was the French fighting the French, so in the end, the French finally won something. Oh snap, a history joke! Check it out here for more info: Bastille Day

Anywho, on to more important things like Alison finally doing not one but two true dead hang Pull-Ups on her own with no assistance whatsoever from Ol' Blue. I think she was offended but too bad.

Tuesday, 14 July

WOD: Coach Rutherford

Max Effort Pull-Ups: 3-3-3-1-1-1

5 Minute Rest


DB Deadlift (75% bodyweight)
DB Power Hang Cleans (65% bodyweight)
DB Floor Press (55% bodyweight)

For the Pull-Ups I used Ol' Blue for the first 2 sets of 3, then a weird band concoction for the last 3. Then I did a body weight one not starting at dead hang. Then I did real dead hang Pull-Ups for the last 2 sets of 1. It rocked.

The lifting part went alright. I used 50lb dumbbells for the deadlift and then to keep things going 30 or 35lb dumbells (depending on what was available/closest) for the Hang Cleans and Floor Presses. As per usual, I had a hard time to Hang Cleans with dumbbells but I managed. Those callouses that went into hiding last week are back with a vengeance though. Good. I didn't want baby soft hands anyway.

Tuesday, July 14, 2009

Back to the Grind

So we have been on vacation the past week and I haven't had a chance to update since before we left. When we were on vacation, we did a few workouts, but nothing too strenuous because we did a week long WOD that Dan likes to call "Fighting Poseidon For Time" AKA surfing. Here are some pictures as proof:

BOO! I can't them to load. I'll have to try it later. Stay tuned.

Anyway, yesterday was the first day back at the gym for us and it was a good WOD to get back into it.

Monday, 13 July

WOD: 5 Rounds for Time of:

1 Rope Climb
15 Ring Dips
15 Toes to Bar
15 KB Wall Ball Subs

Again, I prefer the net, so I climbed that. I did jumping Ring Dips and it wasn't till the last round that I almost failed on them. I managed to do 2 rounds of legit Toes to Bar but the had to switch to L-Sits. For whatever reason, Toes to Bar hurts my back. Hopefully I will get past that but until then, I will do as much as I can. I used a 25lb KB for the Wall Ball Subs. I finished in 37:18. I probably could have finished faster but, according to Jason, I was talking too much. He must of mistook my wheezing for speech. It is an easy mistake to make;-)