Thursday, December 2, 2010


I know, I have some 'splainin' to do. But I don't have time right now. I do have time, however, to share this funny graphic I found on Marsha's Strong is the New Skinny blog. This is how I feel every single day at CrossFit.

Ah well. Hope you had a great Thanksgiving!!!

Monday, November 1, 2010

Helga's House of Pain WOD

Oh, how I love Saturday morning CrossFit!!! We had a lovely little group of ghouls come for the Dirty, Scary Thirty:

For time:

30 KB Swings (16kg)
30 Wall Balls (20lb ball)
30 Box Jumps
30 Ground to Overheads (75lb)
30 Push Ups
30 Pull Ups
30 Sumo Deadlift High Pulls (75lb)
30 Slam Balls (20lb ball)
30 Sit Ups
30 Burpees

I have never done this one before but my time was 23:43, so that was rad. I used 45lbs for the GTOs and SDLHP, a 12lb ball for Wall Balls, and the 25lb ball for Ball Slams. I did have to modify the Push Ups because I did those last and my wrist was killing me, though I did make it through everything else pretty well. Of course I tried to wear my viking helmet, but it kept falling off, so I discarded it.

The rest of last week went well. I am still resting a bit and toning stuff down to heal. We did a good Barbell Tabata that was a little rough, but went well. I used a 45lb for everything.

Looking forward to this week of CF!!! There is a fantastic partner WOD today that I am really looking forward to. Yeah, I said it. I am a sick puppy! Also, I am supposed to get a massage this week. I know it will help, but this is how I feel about it:

Tuesday, October 26, 2010

Nancy PR

So the resting continues but I am feeling better, minus my legs because of a horrible, terrible workout on Saturday that included Frog Hops and Lateral Hops. It was terrible, though I did it faster (22 minutes) than last time (32 minutes.)

This is how I have been feeling since Saturday:

But before that horrible workout I managed to PR on Nancy (5 Rounds of 400m Run, 15 OHS 65#.) 16:01, previous best 17:25. That is pretty rockin'!

In other news, my hammy and my ankle are feeling better. My wrist is trying to decide whether to get better or not. Some days it feels great and then I try to do something unmodified and it starts yelling at me. Whatevs. It is getting there. As soon as I can feel my legs, I should be good to go!

Wednesday, October 20, 2010

Fran PR

Because I haven't been as active at the gym as normal, I have tried to fill the gap with reading CF Journal articles and blogs about CF and Paleo and such. Not quite the same, though it helped. When I don't work out, I get pretty antsy because I have extra energy to burn off, especially since I sit at a computer all day at work. Anyway, during my various perusing, I found that many CF women have started blogging about how they would rather be strong that skinny and I have to say that I am among those ranks now. For years and years I worried about my weight and how I looked. Being a "short round," I have a hard time finding pants and such that fit. I must admit that I still worry about my weight and such now occasionally, but honestly, when I think about how much better I feel and how much more fit I am, the worry lessens. I mean, when I started CrossFit nearly 2 years ago, I was having migraines at least once every week. Since CrossFit and changing my diet, I haven't had one. I am also stronger than I have ever been in my life. My endurance is ridiculous. And I discovered my passion for true fitness. If I had never found CrossFit (thanks Dave!), I never would have been satisfied with my body. Now I am amazed at what it can do!

So, in that tone of amazement, I give you my new Fran as Rxed time: 5:53. Boo to the Yah!

Wednesday, October 13, 2010

Hot Mess

I am not going to lie, I am in pretty bad shape. I have been ordered to take is easy until everything I hurt heals. What did I hurt? It might be better to ask what didn't I hurt. Anyway, I seemed to pull a hammy (oh goody) and a muscle in my ankle. I tried to look it up, but I can't get a good diagram of the leg. Let's just say it is on the outside and it makes every step very difficult. Of course these muscle pulls are both on my right leg. The ankle twist also affected my lower back, as per usual AND with my left wrist, I am just a hot mess. Hence, I need to take it easy for awhile.

Yesterday we did OHS, which I can never resist. I went super light. My max was 85lbs and then I went back down to 65. I tried some false grip pull ups, but stopped after a few because my wrist can't handle it yet. So frustrating.

Today we did and hero WOD:


3 Rounds
800m Run
50 Back Extensions
50 Sit Ups

I rowed 1000m instead of running and it felt good. I didn't over do it. The back extensions and sit ups were easy. I finished in about 25 minutes. That isn't a hard and fast time because I was teaching this morning and had to stop a few times to help. I usually don't like working out when I am teaching but I have some very important cakes to bake tonight, so I can't go back!

Cakes for whom, you ask? Matt and Kari of course!!!! They are getting married on Saturday! Hurray!

Monday, October 11, 2010

Warrior Dash!

So, my dream came true. Back in December when I found the Warrior Dash (remember this post?), I said to myself "Self, you need to do this." So I talked DTM into signing up with me and this past weekend, we ran the race! It was AWESOME! The location change form north of B-More to The-Middle-of-Nowhere PA (AKA, Quarryville). The race was a little more than three miles through fields and woods and creeks and other such terrain. The obstacles were challenging but not impossible. I had a GREAT time and so did Dan. It wasn't my fastest race ever and I still don't know my time, but I had a ton of fun and that is what I was going for! Here we are in all of our Warrior Dash glory.

 Totally. Awesome!

Friday, October 8, 2010


This week has been tough. I have had to scale everything so my wrist can hold the weight. I feel like I just started CrossFit! I can't hold heavy KettleBells, do Pull-Ups without Thin Mint, or do more than a couple true Push-Ups!! ARGGGG! That is ok. I know I have to be patient so it can heal and it is feeling better. I just hate feeling like I am dogging things because of it.

My lifting isn't anywhere close to what it could be and that is ok for now. I am just hanging in there until the wrist gets back to normal. I hope it is soon!

In other news, using Thin Mint makes Pull-Ups super easy!

Thursday, September 30, 2010

Frakkin' Wrist

My wrist hurts. I am whining. I know. Because of this AND since I was in charge of the gym this morning, I decided to make everyone do Back Squats and Deadlifts.

I made it up to 3 sets of 5 reps each at 165. The work sets of the Deadlifts hurt my wrist super bad even with the reverse grip that I only did 2 reps at 205. Super. I am going ot have to be more careful but not get lazy. This will help:

Tuesday, September 28, 2010

Bench Press and Deadlifts, my Favorite.

If you know anything about me at all, you know I absolutely HATE Bench Press. Deadlifts are getting better. They aren't Overhead Squats, but they aren't horrible. Anyway, here was the workout for today:

Tuesday, 28 September:

Bench Press

RDL 10x3

Net Climb 1-9
Rope 5x

So I managed to do 1 of my working sets at 115 but my wrist just couldn't do it for any more than that. I went back down to 95 for my last 2 working sets for my bench press. I am not beating myself up because quite frankly, I don't care about bench press.

Romanian Deadlifts weren't too bad. I had to use the alternating grip to relive some of the stress in my wrist. I managed to get up to 135. I probably could have done more, but  I honestly don't want to hurt myself even more.

I ended up doing 2 net climbs and shouldn't have. I did climb the knotted rope once and got all the way to the top for the first time ever! I know that I can do it, I just hate heights and I don't feel safe up there.

Overall, it was an average WOD.

Monday, September 27, 2010

Oh, Hey Fall.

So I thought I would reduce my posts to quarterly. HA! Just kidding. No really, I know I have neglected this thing quite often for months at a time. My bad. I guess it is a good thing this is my blog.

Last night I returned from the Olympic Listing cert. It was a good course but very frustrating. I learned that I have been doing Snatches incorrectly. Also, my Cleans, which I was pretty confident with, are wrong as well. I can do Jerks alright though. Overall it was disheartening but good because now I no what I really have to work on. On a brighter side, though, Coach Mike Burgener was there and he might be the best teacher I have ever had the opportunity to learn from. What a great leader and great man! I thought he didn't do the certs anymore, so when I saw him there, I was so surprised! He did compliment me on my Overhead Squats (thank goodness because if he hadn't I may have resolved to tears, I was so frustrated with everything else). I am looking forward to getting better at Olympic Lifts. I told this to my mom and she said that I should probably concentrated on more girly things. I rolled my eyes. We were on the phone so she didn't see to yell at me! Hahaha!

One downfall is that I think I really tweaked my thumb doing a Clean. It is hard for me to pick up some things with my left hand because of it. I am not sure how to go about healing it other than resting it and taping it.

In other news, I upped my PR over OHS. My new 1RM is 125, but I think I can do more.

I am also really going to try to keep these shenanigans up! Until next time!

Saturday, July 31, 2010

It's Saturday, I Need a Drink

Ahh, today was a great WOD. It incorporated 2 of my favorite things: Sledge Hammer Swings and Squats. I love Squats. Apparently the workout was named after me. We'll see if it sticks.

Saturday, July 31

Part 1:

50 Tire Chops
100 Squats
400m Run
50 Tire Chops
75 Squats
400m Run
50 Tire Chops
50 Squats
400m Run
50 Tire Chops
25 Squats
400m Run

Part 2:

Pull-Up Ladder:

The first part went well. I love Tire Chops and Squats, though the Run after the Squats was rough. My legs felt like jelly! I finished in 24:28.

For the Pull-Up ladder, I tried to do strict Pull-Ups. I managed to do a few and switched to Chin-Ups, which I was able to do quite easily. Eventually I moved to Lil' Red, the band.

Friday, 30 July

AMRAP in 10 minutes:

5 Cleans
5 Burpees

This one was deceptively rough. I used a medicine ball for the Cleans to work on my form. I got through almost 12 rounds. I was 2 Burpees away when time was called!

Thursday, July 29, 2010

To Blog or Not to Blog...

That IS the question. Ok, it really isn't. I just haven't been keeping up and I know it isn't good. My bad. Here is a funny picture to make up for it:

That's right kid in the pink tiger singlet. Own it.

Last week CrossFit was absolute murder. The Monday, the 19th WOD killed me dead. It was a KB Circuit (oh goody!) with Reverse Lunges. I used a 16kg KB. It hurt the day after. Tuesday, the 20th, we did a lifting WOD and the some RDL, which I hate. They hurt me even more. Wednesday, the 21st, we did Cindy and some cleans. I thought it would loosen me up. WRONG! Thursday was my rest day. Friday I felt better, but Jason came back to teach finally (YAY!) and did a killer ab workout before the workout so the next day I felt like someone had been punching me in the belly for 8 hours straight. Friday went alright though. Annie. I finished in 13:51 doing all Double Unders. Saturday was a fun Partner WOD that included Sled Pulls and Landmines. Some of my faves.

Alright, to this week.

Wednesday, 28 July

1200m Run
63 KB Swings
36 Jumping Pull-Ups
800m Run
42 KB Swings
24 Ring Rows
400m Run
21 KB Swings
12 Pull-Ups

I liked this one. It was super hot so my running times wasn't as fast as I could have gone, but I am not risking anything. I get wicked bad heat headaches. I used the 16kg KB for the swings and did alright. I find my grip gets tired before the rest of me does doing KB swings with that weight. The Jumping Pulls Ups were no problem, I did all the Ring Rows with my feet on the box, and I kipped for the Pull-Ups. They were supposed to be strict but I still have problems doing strict. I think it is a mental block I just need to get over. I finished in 26:02. I was hoping to be done in 25 or less but...not quite. Hopefully next time.

Tuesday, 27 July

Lifting Day! Back Squats and then 1 arm Barbell Presses

I did my working sets at 165 for the Back Squats. It had been a couple weeks and this weight was heavy enough. I hate any 1 arm anything with Barbells but did my best and got up to 35 lbs. Neat.

Monday, 26 July

5 Rounds for time:

400m Run
15 KTE
15 Burpees
1 Rope/Net Climb

I love this one. Love it, love it. I was a bit slow, but finished in 30:57.

Monday, July 19, 2010

Just Keep Swimming.

Usually we reserve KB Circuits for Saturdays to keep things semi-normal at CFTC. However, I detest KB Circuits and refuse to do them when I have the choice, so I thought Saturday would be ideal for a Filthy Fifty. Also on Saturday I had a cake due for a friend and client, and I was just going to meet her at the gym, do the cake exchange, and then get ready for the morning class. Here is how my plan worked out:

1) Wake up at 7am, put the finishing touches on the cake. Copy down the WOD to post on the white board. Get ready to go.

2) Take my car key off my key ring so I can turn on the car to cool it down so the cake's icing won't melt. Take my first load of stuff down to the car.

3) Unlock car. Throw purse, which contains my cell phone and all important information in the back seat with my gym back and some other assorted goods. Turn on car. This is where my plan came to a screeching halt.

Before I shut the door to return to the house to get the cake, I locked the door. With the car running. And my purse with my cell phone in the back seat. This was approximately at 9:12 and I was supposed to be at the gym to deliver the cake at 9:20. Awesome. Also, DTM was at a class and wouldn't be home till 1:00pm. In the words of everyone in Battlestar Galactica "FRAK!"

So, I sprinted up to my computer, got my friend's cell phone number and the gym owner's number and sprinted to the nearest gas station, who's ever friendly and helpful attendant told me I would have to go to the customer service desk at the grocery store it is affiliated with. So I sprint there.

No one would help me, even though I looked panicked stricken and possessed. Finally, a nice person told me how to call out of the building after I commandeered a phone and started trying to call the people I needed. I called my friend and asked her to come by the apartment to get the cake, which I HADN'T locked in the car, thank goodness. Then I called the owner and explained what I did. He seemed unconcerned.

Then I sprinted back to my apartment to wait for my friend, only to see that a garbage truck was outside my building and I asked one of the guys if he knew how to unlock my car (I had gone up to get a coat hanger to try to open it myself). He said he didn't but another guy working did. When that guy showed up, he said he could usually do it but he didn't have his tool on him that day. REALLY?!?!?!?! ACK!!! My friend came and got the cake. She very nicely let me use her phone to call my other friend so I could ask if he could open the gym and get everyone started. He said he would. Then my friend lent me her spare cell so I could call someone for help. She is so great!

I needed AAA's number (not aware that I could call 800-AAA-HELP) but, of course, my card was locked in the car. I tried looking it up on the internetz. No dice. I tried called the Fairfax County police who were not very helpful at all since no one was locked in the car. Finally I called DTM, even though I knew he was in class, about 167 times until he picked up. He gave me the number and I called AAA and they sent a very nice young man to come help me. I made it to the gym at about 10:45.

Overall a superior morning.

I didn't get to do Saturday's WOD.

I did, however, do today's WOD:

Monday, 19 July

KB Circuit
5 Rounds: 1 minute work/30 sec active rest

Upper Cuts
Reverse Lunges

I used a 16kg KB. It was rough.

Saturday, July 10, 2010


Hey there from the Buckeye State. I am visiting my parents and family for a bit and it has been busy!

I managed to get in a good WOD on my own on Thursday.

3 Rounds For Time:

1k Run
20 Burpees
100 Squats

I ran what my parents call the "Donut Loop" in our neighborhood. It is slightly longer than 1k, but I needed it anyway. The Burpees and Squats weren't too bad, although the 3rd round of Squats were a bit rough. I forgot to time myself because I was trying to escape my parents' very large Golden Doodle who loves everyone and wants to be them ALL THE TIME. So mom distracted her while I sprinted out of sight, and forgot to start my watch. Oh well. A good workout all the same.

Friday I didn't workout but I did help my sister spread mulch.

Today I am planning on doing a workout when I get home from breakfast with my family. Should be good.

I love being home but I miss my gym! And DTM. Ha!

Good luck for all of you doing FGB today!

Monday, July 5, 2010

Murph Love

Hey there peeps. I know it has been awhile once again. I swear I am going to get my priorities straight and figure out how to keep this here durn blog up. I am going to do it, darn it! Once again, the last few weeks have been hectic and awesome. I wouldn't have it any other way.

We are in our 4th week of the Paleo Challenge and it is going well for me. I am down about 4 or 5 pounds, depending on the day. I have an ideal weight I would like to hit (even though it still means I am obese according to the BMI. Whatevs. Jerks.) but we'll see. If it is too hard to lose those last few pounds, then do I need to lose them really? I have been feeling so much better lately that I don't care too much.

I have some things that I want to record here before I forget them.

First off, I completed my first Murph ever on Saturday, July 3rd. I did the whole thing, which consisted of this:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

I ran my first mile in about 7:30, which is super awesome for me. I partitioned the Pull-Ups, Push-Ups, and Squats into 20 Rounds of 5/10/15. I read on the main site that you can do that or do them straight through. I chose to partition because I didn't know how I was going to handle Murph. I managed to do about 60 Pull-Ups because using Ol' Blue because I didn't want my hands to look like this again:

Seriously. All my skin JUST grew back.

I managed to do ALL true Push-Ups, which I was extremely happy about. The Squats were no problem at all. My last mile was MUCH slower than my first. It took me probably somewhere between 9:30 and 10 minutes to complete it. I finished in 57:19. Under an hour! That was my goal. I am still sore though. Ouch.

The other thing I wanted to document is that my 1RM for Deadlift is now 205. I think I can go higher though. For shizzle.

Also, Tire Flip is now on my list of best things ever. Be warned.

Monday, June 14, 2010

Wait? I have a Blog?

Alright home fries, there has been a major gap in my posting. Let me explain. No, there is too much. Let me sum up:

I was terribly ill with a nasty cold that left me pretty much dead to the world for about a week. I did show up at the gym, tried to do the WOD, and then tried not to pass out as I couldn't get through even a round.

Then I GOT MY LEVEL 1 CERT!!! I was at Fort Meade with 60 other CrossFitters and an excellent team of trainers. They were fantastic. I can't even begin to explain how awesome it was. If you ever get a chance to goto a cert, go. Don't wait. Don't ask questions. Just do it. Srsly. It was almost the best thing ever. The resources and hands-on experience is unparalleled. We did Fran on Saturday and I ripped up my hands beyond belief. I had one of the fastest times of the women, which barely ever happens for me. It wasn't my fastest Fran time ever, but I did it prescribed and rocked it. It was great. On Sunday we did a fun Team WOD. My team was great. I passed the test and have a certificate all ready for a frame. How cool!!

Then the gym kicked off a month long Paleo challenge. We have had so many people sign up--28!! Basically for the challenge you restrict your diet to eating lean meats, veggies, fruits, certain oils, nuts and seeds. No dairy, no legumes, no sugar, no grains. The whole point is to see how much better you feel and how my better you get at CrossFit after a month. Today was Day 1 and it wasn't too bad for me. I don't eat dairy, legumes, or much bread anyway. Anyway, our benchmark WOD to see if we improved was Fight Gone Bad. I socred 253. I am hoping to get at least 270 by the end. I think I can do it.

I am STOKED!!!!!

Friday, May 21, 2010

Muscle Snatches do a Body Good

Ouch!! Fridays are always a little bit rough. I was pretty sore and tired today but I feel good right now!

Friday, May 21


5 Rounds for Time:

400m Run
15 KTE
15 Burpees

My running has been super slow this week. BUT my back isn't locking up. I wonder if that is the trade off. I would rather be slower I think. Anyway, the KTE and Burpees went well, though my grip started to fail during the KTEs. I don't think it has recovered from Tuesday's WOD. I finished in 28:56. Slower than I would like but pretty solid nonetheless.

Thursday, 20 May: BEST WOD EVER!!!

Back Squats

WOD: Chop Till You Drop

P1: Run 400m
P2: 20 Chops
      15 Jumps
      10 Push Ups

I LOVE THIS WORKOUT!!!!! I love Back Squats. I did my working sets at 155 and felt pretty good about it. My form didn't break down. I probably could have done 165 but I can do it next time.

I used the 8lb Sledge Hammer for the Chops and Jumps and managed to do all the Push Ups off the Tire. Such a good feeling. My running was still slow. I think we finished 6 Rounds. My partner was Keith. He pretty  much rocks.

Tuesday, 18 May

Muscle Snatch


21 Thrusters
6 Rope Climbs
15 Thrusters
5 Rope Climbs
9 Thrusters
4 Rope Climbs

I am terrible at Muscle Snatch. I started with 35lbs and made it up to 55lbs. My form was not good. I need to work on it. Maybe if I'd have worn my singlet.

The rest of the WOD was good. I climbed the Net each time and used 65lbs for the Thrusters. I finished in 19:28. My forearms were killing me.

I am looking forward to the Grill Out tonight!!!

Tuesday, May 18, 2010

Crazy Week

My weeks have been getting crazier and crazier recently. I don't know why. I do know that updating this blog starts to become a low priority, so it leaves the 3 of you (that is a high estimate) that read it hanging. My apologies.

So here is the run down of the last few WODs, the best I can remember.

Monday, 17 May

WOD: For Time:

400m Run
25 Squats
25 Sit Ups
25 Shoulder Press (65/45)

400m Run
25 Squats
25 Sit Ups
25 Push Press
400m Run
25 Squats
25 Sit Ups
25 Push Press
400m Run
25 Squats
25 Sit Ups
25 Push Jerk
400m Run
25 Squats
25 Sit Ups
25 Push Jerk

This one takes awhile because of the shoulder movements. I did the Shoulder Press with 45lbs and the rest with 65lbs. It slowed me down but I got through it. I finished in  37:11.

Saturday, 15 May

WOD: KB Circuit

5 Rounds: 1 minute work/30 seconds active rest

High Pulls
Figure 8 Hot Potato
Reverse Lunges

I came to CF right after I did hot yoga to help my back. I felt pretty good. I used a 16kg KB for the circuit and made it through. It was rough. My shoulder didn't hurt, so that is a good sign. I think I am getting back to where I was.

Friday, 14 May

WOD: Luck of the Draw

This was the card WOD where you run 400m, draw a card, and then do whatever the suit dictates. We did AMRAP in 30 minutes. I finished 7 rounds and did a lot of Thrusters and Ring Dips. This is one of my favorite ones.

Thursday, 13 May



3 Rounds of:

400m Run
15 Wall Balls (20/12)
15 Box Jumps
15 Burpees

I only did 95lbs for Deadlifts, since I hurt my back a couple of weeks ago. They went fine.

The rest of the WOD went well. I used the 12lb ball for Wall Balls and the tallest box for Box Jumps. I do not remember my finishing time.

Wednesday, 12 May

Today I went to Hot Yoga (Bikram) for the first time in hopes that it would stretch out my back. I am not going to lie, it was miserable. However, I did feel better afterward. I think that I will go whenever I feel super sore from CrossFit. It will be hard to make myself though, as it is so horrible. Ah well.

Tuesday, 11 May


Front Squat

Bear Complex

5 Rounds of 7 reps each:

Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

Each sequence is 1 rep

The Front Squats went well. I maxed at 145, a new pr.

The Bear Complex also went well. I did the whole thing with 65lbs. I have never done it with a barbell before, only dumbbells. The switch between the first Push Press and Back Squat was awkward. I finished in 22:35.

Monday, May 10, 2010

Monday, Monday

Mondays are always rough, no matter how you slice 'em. The WOD today was rough, especially since I forgot my leg warmers.

Monday, 10 May

For Time:


50m Lunge (1 at the beginning of every round)

My shoulder is still bothering me, so I did the first round of Pull-Ups with no band and the the rest with Ol' Blue. The Sit-Ups and Lunges were ok. I finished in 20:14. My arms are still cooked from Friday, but this was a good way to ease into the week. We finished with Tabata V-Ups. Everyone loves those. Or not.

Sunday, May 9, 2010

Happy Mother's Day!!

A Happy Mother's Day to all you moms out there. I know my mom is probably in her classroom right now, frantically trying to pack it up for her school's big move this summer. I wish I was there helping her (no really, I do!) However, since I am not, here is an adorable salute to momz, courtesy of

I am just fluffy!

Anyway, the last few WODs have been killer and I still can barely move my arms from Friday's WOD that I picked out. I am not complaining, I am just stating a fact.

Saturday, 8 May

WOD: Vomit Comet

4 Rounds of:

20 DB Thrusters (70/50)
15 KB Swings
12 Pull-Ups
8 Burpees

Oh boy was this one fun after the monstrosity that was Friday. I used 25lb DB for the Thrusters, a 30lb KB for the Swings, and Ol' Blue for the Pull-Ups. I know, it has been awhile since I have had to use Ol' Blue. I did the first round with out her but the rest of the rounds I needed her due to pure physical exhaustion and a horrible burning feeling that ripped through my shoulder with every movement. Oh, I do hope that goes away soon. Round 1 went alright but Round 2 really demonstrated why this WOD is called the Vomit Comet. Awesome. I finished in 21:18.

Friday, 7 May

WOD: The Only Easy Day was Yesterday

3 Rounds of:

25 Push-Ups
15 Thrusters (95/65)
25 Push-Ups
15 Box Jumps
25 Push-Ups
30 Squats
25 Push-Ups
1 Rope/Net Climb

For the record, I picked this WOD fully realizing that it would be a total of 300 Push-Ups. I used 65lbs for the Thrusters, the tallest box for the Jumps, and the Net. I did modified Push-Ups since I knew I would not be able to do 300 regular Push-Ups unless I stayed there all day and I did have to go to work eventually, so...Well, anyway, it was rough. I finished in 29:17 and haven't been able to really do much with my arms since. Still good though.

I would like to note the original WOD was 5 rounds. We did 3. You're welcome.

Wednesday, May 5, 2010

La Cucaracha!

It's Cinco de Mayo! An excuse for people of all nationalities to eat copious Mexican food and drink gallons margaritas (as if I needed a holiday for an excuse to do THAT!) I hail from Ireland myself. You know, a few generations ago. I found this hilarious:

I still may be delirious from today's WOD however.

Wednesday, 5 May

KettleBell Fiesta!

400m Run
20 KB Snatches (10L/10R)
20 KB Clean and Press (10L/10R)
20 Swings

I started out with a 16kg KB but quickly had to go down to a 30lb KB. I ended up using a 25lb. My shoulders are getting torn up and, unlike DTM, I don't want to go so far as to tear something literally. This was really rough. In fact, my grip is still failing slightly and my hands are shaking. Also, my shoulders ache. Fun times. I finished in 33:17. Miserable but I feel like a got a great workout.

The gym cleared out pretty fast afterward. They were probably avoiding doing abs. I am on to you people!

Tuesday, May 4, 2010

Harder than It Looks

Today's WOD was deceptively hard.

Tuesday, 4 May


Push Press

AMRAP in 15 minutes of:

10 Burpees
10 Wall Balls (20/12)

I I made it up to 95lbs for Push Press. Not my best but it was alright for today.

The rest of the WOD went well I made it through at least 8 rounds, though it might have been 9. I lost count about half way through. It was pretty rough. You look at it and think "Oh, that won't be bad!" And then 5 minutes in you want to die. I used the 12lb ball for Wall Balls.

Monday, May 3, 2010

KettleBells and OHS

The past couple of days at CrossFit have been pretty rough for me.

Monday, 3 May

WOD: For Completion


OHS (95/65)
Pull Ups
400m Run/500m Row

This was rough. I used 65lbs for both the OHS and SDLHP. I did Kipping Pull Ups and ran. This was not my best performance. I wanted the class to do it for completion so they could focus on their OHS form because it is one of the harder movements we do. The first few weeks of heat and humidity really take it out of me. Even at 7am it was hot and sticky. Ugh.

Saturday, 1 May


KB Circuit

5 Rounds: 1 minute work/30 seconds active rest

Figure 8 Hot Potato
Reverse Lunges

I started with a 16kg KB but quickly went down to 25lbs on this circuit because I knew I couldn't finish the WOD with the 16kg. For whatever reason I have not felt very well this last week and it really got to me on Saturday. It was still a good workout though.We haven't done KB Snatches in a long time. The active rest switched between KB Push Ups and Burpees. A good time was had by all.

Friday, April 30, 2010

Toes To Bar

I found a picture that totally describes my life:

Yesterday's WOD was good but my shoulders and arms are very tired today.

Thursday, 29 April


Bench Press


DB Push Jerk 20
DB Push Jerk 18
TTB 2...
DB Push Jerk 2
TTB 10

So Bench Press, my greatest friend and worst enemy, went alright. I am plateau-ing with that though. I can't really seem to get past doing 105 properly. I can do 115 was iffy. I hope I can move off of it soon!

RDLs (Romanian Deadlifts) went alright but they hurt my back too. I only used 65lbs but it hurt. I really dislike Deadlifts. The rest of the WOD was good. I used 20lb dumbbells for the Push Jerks. Boy did they tire out your shoulders! The Toes To Bar were rough but I was able to actually do them at first. They were slightly farther away from the bar towards the end was better than usual! This WOD was not timed.

Thursday, April 29, 2010

Rule #28

Don't fwhap yourself with the assistance band while doing Ring Dips. I did and got a nice bruise on my thigh. It shows up nicely through my pasty pale skin.

It has been awhile.

Tuesday, 28 April



AMRAP in 15 minutes of:
10 Box Jumps
10 KB Swings
10 Ring Dips
10 Overhead Plate Lunges

I went light on the Deadlifts because I am tired of hurting my back and not being able to run well for days afterward. I was up to 135. I know I can do way more but it just isn't worth it to me. What is the point of being able to Deadlift 200lbs when you can't move the next day?

The rest of the WOD went alright minus the assistance band fwhapping. I am not sure how many rounds I got through but it was at least 5. I used the tallest box for Box Jumps, 16kg for Swings, switched between Ol' Blue and Lil' Red for the Ring Dips, and used the 25lb plate for OHL. Overall it went well.

In other news, this picture is kind of ridiculous:

Tuesday, April 13, 2010


 NO! Not that Fran! The other Fran.

Tuesday, 23 April


ME Back Squats



Thrusters (95/65)

New ME Squat for me today. 195. Looks like I will be able to hit my 200lb goal by the end of the year after all.

Even better news! I competed Fran with no band for the first time ever. I used 65lbs for the Thrusters. It was awesome. Finished in 6:28. My previous best with Ol' Blue was 6:00. I am feeling pretty good.

Sunday, April 11, 2010

Filthy Fifty

Yesterday we did the Filthy Fifty, rather tough WOD that requires you to do a succession of 10 movements at 50 reps each. Fun times.

Saturday, April 10

WOD: Filthy Fifty

50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings (1 pood)
50 Walking Lunges (25L/25R)
50 KTE
50 Push Press (45)
50 Back Extensions
50 Wall Balls (20/12)
50 Burpees
50 Double Unders

This went as well as it could go. As per usual  I started with the Wall Balls (using a 12 pounder) because I like to get the last 3 out of the way. I used a 1 pood or 16kg KB for the Swings and the 45lb bar for the Push Presses. I was really kind of hurting throughout this entire WOD. My hands are really ripped up and gripping anything hurts. They are healing up nicely and should be as good as new in a couple days though. I finished in 38:05. My previous time was 38:44 but I used a heavier Wall Ball and did regular Pull-Ups instead of Jumping. My times for this are all over the place but that is alright. As long as I stay under 40 minutes (I would like to get that down to 35), I am happy. I would like to try this on a day where I am completely fresh and ready to go though. You know, just to see.

Friday, April 9, 2010

Whining Won't Make It Easier

For whatever sick reason, I have been at the gym a lot this week. Also, whining about WODs won't make them easier. Just sayin'.

Friday, 9 April

WOD: Chop Till You Drop

AMRAP in 25 Minutes

Partner1: 20 Burpees
Partner 2: 10 Hammer Swings/10 Tire Jumps/10 Tie Push-Ups

This one is my fave as always but the Burpees make it harder. I think we got through almost 5 whole rounds. Yes, that is 100 Burpees. Boo hoo.

Thursday, 8 April:


Bench Press

3 Rounds of:
400m Run
20 KB Reverse Lunges
50ft Marching Shoulder Press
1 Rope/Net CLimb

I maxed out at 110lbs on Bench. I can probably do 115 next time. We'll see. Let's not get cocky.

The rest of the WOD went ok. I used a 16kg KB for the lunges and 20lb DBs for the Marching Shoulder Press. the hard thing about the Marching Shoulder Press is to keep your weight on your heels the whole time. You tend to want to come up on your back toe with each step. This gets harder the more tired you are and the heavier weight you use, Rope climbs were fine. I finished in 18:06.

Wednesday, April 7, 2010

It's Not Pain!

So my whole goal of not doing modified movements is going well except that after a couple of WODs that included Pull-Ups my hands now look like this:

I hope no more WODs this week have them. I don't think my hands will make it! At least it gives me a good excuse to not do dishes:-)

Wednesday, 7 April

WOD: Nancy

5 Rounds for Time of:

400m Run
15 OHS

Then: Pull-Up Ladder 1-7-1

Nancy is my favorite workout. I don't know why, I jut love it. I was having a hard time breathing during the runs though. I am chalking it up to the plus 80 degree temps and the pollen in the air. Hopfully my body will adjust soon. I used 75lbs for the OHS and finished in 20:40. That is only slightly slower than my previous time and I was using heavier weight. Coolio. Then we did the Pull-Up Ladder which tore up my hands. See the picture above.

Tuesday, 6 April

I didn't make it out of work in time to go to the gym so I decided to run instead. This was the first time I have run on my own volition in over a year. Guess what. I still hate running.

Monday. 5 April

WOD: For Time:

10 DB Clean and Jerks, 1 Pull-Up
9 DB C&J, 2 Pull-Ups
8 DB C&J, 3 Pull-Ups
7 DB C&J, 4 Pull-Ups
6 DB C&J, 5 Pull-Ups
5 DB C&J, 6 Pull-Ups
4 DB C&J, 7 Pull-Ups
3 DB C&J, 8 Pull-Ups
2 DB C&J, 9 Pull-Ups
1 DB C&J, 10 Pull-Ups

So the Pull-Ups were supposed to be weighted, but I feel that my hindquarters provide enough weight for me on Pull-Ups, at least for now. I think maybe next time I can add at least 5 lbs to the Pull-Ups. I used 30lb DB for the C&J and finished in 27:18.

Saturday, 3 April

We did Tabata Something Else. It was rad.

Friday, April 2, 2010

A Burpee History Lesson

A lesson in Burpees. they were probably invented by Lt. Thomas Burpee, a militiaman in the American Revolution. Here he is: that I think about it...he died in 1839, which was slightly before a photo of this quality could have been taken so it may really not be him after all. Oh, and he is wearing Civil War period attire. And the Civil War didn't happen till 1861. No matter, there really was a Thomas Burpee. Read about the Real Thomas Burpee here.

Upon further investigation, that is a picture of A Thomas Burpee but not THE Thomas Burpee. Neat.

So I know it has been a few days, but things have been crazy around my neck of the woods. Also, from now on, I am going to try to complete every WOD without any modifications because I am going for my Level I Cert (woot woot!) in June and I want to be sure I can do everything they need me to. So far, my times have taken a hit but I have been able to finish without mods, so it is all good.

Thursday, April 1


Bench Press


Double Unders

This wasn't so bad, though I do hate Bench. I did 115 for my working sets. Not too bad but I seem to be stuck on this. Oh well. It is still more than I have ever been able to do in my life.

Annie didn't go badly either. I did all Double Unders and the sit-Ups were easy. I finished in 13:40.

Wednesday, March 31


50 Bulgarian Pull-Ups
Short Lap
50 Wall Balls
Short Lap
50 KB Swings
Short Lap
Short Lap

This was a but tough. I did all the Bulgarian Pull-Ups with my feet on the tallest box, but it took me awhile. I used a 12lb ball for the Wall Balls, a 16kg KB for the Swings, and 65lbs fro the SDLHP. I finished in 23:13.

Tuesday, March 30


Front Squat

5 Rounds of:
30 Push-Up
Waiter's Walk
30 Squats

Front Squat went well. I can't remember the last time we did them, so it was good. I made it up to 135, but I think I could have done more. The rest of the WOD went well. I did all true Push-Ups and used a 40lb DB for the Waiter's Walk. I finished in 18:24.

Monday, March 29, 2010

National Burpee Week

Today was a good WOD (in my opinion).

Monday, 29 March


10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wall Balls
KB Swings
Box Jumps

I used a 12lb Wall Ball and a 16kg KB. Both the Wall Balls and the Swings went well. The Wall Balls actually felt really good. The Box Jumps and Burpees went fine. I love this WOD because it is more deceptive than usual. You come in, look at the board, and are like "No prob." Then you get to 7 and wonder fi the WOD will ever end. Don't worry. It will. I finished in 18:13.

Friday, March 26, 2010

OHS>Any Other CrossFit Movement

Yep. I love them. Today's WOD was going to be Nancy but since it was raining a lot, I decided to do another WOD that included OHS. Why? Because I love them.

Friday, 26 March


5 Rounds for Time of:

15 OHS
15 Burpees
15 Sit-Ups
1 Rope/Net Climb

I used 65lbs for the OHS. I love OHS because they are such a good totally body workout and really require the use of your core. The rest went fine and I finished in 28:34.

Thursday, March 25, 2010

Pull Ups!

Yesterday's WOD was rough but awesome!

Wednesday, 24 March


10, 9, 8, 7, 6, 5, 4, 3, 3, 3

Burpee Box Jumps

My goal from now is to try to finish all my Pull-Ups without the band and I DID IT! I am so excited!! the Burpees Box Jumps weren't too bad and I used a 30lb KB for the TGUs. I finished in 36:01. I felt good after it. Exhausted, but good.

Tuesday, March 23, 2010

Pushin' It

Today's WOD was my pick and I thought it went alright.

Tuesday, 23 March


Push Press

3 Rounds for Time of:

400m Run
20 KTE
20 KB Swings
20 Wall Balls

The Push Presses went fine. did the last three working sets of 5 reps at 105. Not my max but I really wanted to focus on form today.

The rest of the WOD went well. I ran and did the KTEs well. For the KB Swings with the 16kg KB and the 12lb bvall for the Wall Balls. I finished in 21:13.

Monday, March 22, 2010

Frog Hops and Snatches

Saturday's and today's WODs were tough but in different ways.

Monday, 22 March


1k Row
50 DB Snatches
750m Row
35 DB Snatches
20 DB Snatches

Sub Run for Row if you want.

I ran a mile for the first row. For the Snatches, I used a 30lb DB. It went well with that weight. I had to row the rest because my back was just hurting too badly. I finished in 26:12. Then I felt like I was going to barf but I didn't, so that was good.

Saturday, 20 March

WOD: 4 Rounds for Time of:

50m Frog Hops
400m Run
50m Traveling Burpees
400m Run

This was not fun. It was really nice outside and a bit warm. It took me 51:34 to finish. Not my best but I finished it. This would have been much more fun:

Friday, March 19, 2010

Leg Break

This week had been leg heavy, so I wanted to do something to give them a break. I rooted around the CrossFit blog world a bit for some inspiration and found a super cool site called Hardass Fitness. It is a CrossFit affiliate in Hawaii and I like their extremely creative WODs. Anyway, I used one of them today:

Friday, 19 March

WOD: Almost Cindy

AMRAP in 20 minutes of:

5 Pull Ups
10 Push Ups
15 KB Swings (instead of squats. You're welcome.)

I had two goals for this WOD. 1) I wanted to do all unmodified Pull-Ups and Push-Ups and 2) I wanted to do at least 10 rounds. However, it was more important for me to do unmodified movements than complete 10 rounds. I managed to complete 9 rounds without anything modified!! Wohoo! I might have been able to start a 10th round, but the UPS guy showed up and wanted the gym to hold a package for the business next door and I had to sign for it. I did make him wait until I finished my Push-Ups for the round I was on. Thanks UPS.

However, if his truck looked like this, I would have let it slide:

Wednesday, March 17, 2010

Yay for Overhead Squats!

I was absolutely worn out today. That is not an excuse, it is just fact. I was pathetic. However, the good thing about that is that I can be less pathetic next time.

Wednesday, 17 March--Happy St. Patrick's Day!!

2 x 800m in 4:30

3 Rounds for time:

15 Wall Ball Burpees
30 Double Unders or 90 Singles
15 Box Jumps
30 Double Unders or 90 Singles
7 OHS (95/65)

The 2 800m runs were rough. I managed to finished the first in 3:26, which I thought was pretty good for me. The second one was not as good, it was 4:05. My back locked up terribly and really slowed me down. I would like to try it again later.

The Wall Ball Burpees were killer. I used a 12lb ball. I did Singles for the Jump Rope and 65lbs for the OHS. I finished in 22:40. Overall, it went well. I am glad tomorrow is rest day.

Tuesday, March 16, 2010

Dead Lifts and Other Back Wrenching Exercises

Just kidding. If you do Deadlifts properly, then you shouldn't really hurt your back. It is the Deadlift/Running combo that tends to make mine sore. Neat!

Tuesday, March 16


ME Deadlift

3 Rounds for time of:

400m Run
1 Rope Climb
10 Jumping Ring Dips
10 KTE
20 KB Swings

The Deadlifts went well. I made it up to 185, which is good for me. I would like to keep increasing that though. I wonder what my one rep max is. I'll have to try it out and see sometime.

The rest of the WOD went well. Running felt good, although my back started to lock up during the last 400m. I need new shoes. I use a 16kg KB for the Swings and climbed the Net. Overall it went well. I don't know my time but that is ok. I liked this one.

Monday, March 15, 2010

It's Been Awhile

Yeah, I know. Get over it.

The most important thing that happened this last month is my new max OHS, which is 115.

Today was the dreaded partner WOD, but I got the cutest partner available at the gym. Yes, DTM. Like you even had to ask. Anyway, here was the WOD:

250m Run
KB Rack Holds

10, 9, 8, 7...3
Wall Balls
Wall Sits

10, 9, 8, 7...3
Ball Slams

10, 9, 8, 7...3
Steering Wheels

250m Row
KB Rack Holds

I used a 16lb ball for the Wall Balls, a 20lb ball for Slams, 75lbs for the SDLHP and 10lbs for the Steering Wheels. We finished in 34:27. Slower than previously but more weight, so I felt pretty good about that. I know I slowed down DTM but it was good to be his partner because he really encourages me to push myself.

This photo makes me laugh.

Saturday, February 20, 2010

Saturday Ketchup

I have been slacking in the updates department, so I'll have to play catchup. On an entirely different note, ketchup is a fun word.

Friday, 19 February



P1: Deadlifts/Pull-Ups
P2: Double Unders

This was a challenging without being too difficult WOD. These types of WODs are nice on Fridays when you still need a workout but you're a little tired. I did 115lb Deadlifts and use Ol' Blue for the Pull-Ups. We finished in 19:25.

Thursday, 18 February


Back Squats

AMRAP in 15 minutes of:

20 KB Snatches (10L/10R)
20 KB Clean and Press (10L/10R)
20 KB Swings

The only reason we did Back Squats was because I was in charge of the class and, for whatever reason, I always miss Back Squat days otherwise. Plus, I do what I want. Anyway, I didn't do my max, but to be honest I don't know how heavy I can go on Back Squats. I'll just have to do them more! For the rest of the WOD, I used a 16kg KB. It is hard for me to Shoulder Press with my left arm so I did Push Presses sometimes. I think I only got in 3 rounds.

Tuesday, 16 February


Shoulder Press

5 Rounds for time of:

6x Deadlifts
6x RDL
6x Hang Power Cleans
6x Thrusters
6x Push-Ups on Bar

As usual, my Shoulder Press is miserable. I did 75lbs or my working sets. Not that great.  For the rest of the WOD I used 85lbs. I know I would be able to Deadlift this easily, but I really wanted to push myself on the Thrusters/Hang Power Cleans. I was worried that I would't be able to finish the entire WOD at the weight but I did! It felt great. I finished in 18:22. This has to be one of my favorites.

Monday, February 15, 2010

Kelly and Other Atrocities

So the snow has stopped (for now) and we are all dug out and most of the roads are at least a little clear. This means we can all hit the gym! Wohoo!!

Monday, 15 February

WOD: Rowing Kelly

5 Rounds for Time of:

500m Row
30 Box Jumps
30 Wall Balls

Usually Kelly has a 400m Run, but since there is approximately 36 feet of snow outside, we Rowed. I used a 12lb ball for Wall Balls and the black top box for the Jumps. It was really rough with the Rowing. I finished in 44:02.

Saturday, 13 February


4 Rounds for Time of:

10 Ring Dips
20 Deadlifts (225#)
30 Burpees

Well, first off, there is no way I can do 225# Deadlifts so I scaled it down to 125# for all the rounds. Barry showed me how to use a band for the Ring Dips so now I can use that instead of doing Jumping Ring Sips. It rocks. The Burpees weren't too bad either, but don't tell Jason that. I finished in 32:36 I think.

Friday, 12 February

WOD: Barbara

5 Rounds for Time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

3 Minutes Rest between rounds

For this, we did Bulgarian Pull-Ups using the rings. I liked this a lot since I am actually able to do them now. I did have to do modified Push-Ups. The Sit-Ups and Squats weren't too hard. I don't know my time for this workout, but I think I did well.

Thursday, 11 February

WOD: Fight Gone Horrible

5 Rounds: 1 minutes per station, 1 minutes rest between rounds

Wall Balls
SDLHP 55/75
Box Jumps
Push Press 55/75

I don't like Fight Gone Bad. Mostly because of the SDLHP. Anyway, I used the 16lb ball for Wall Balls, 55# for SDLHP, and 75# for Push Press. It was tiring.

Thursday, February 11, 2010

The Sloth

This past week has been ridiculous. The blizzard conditions prevented the gym from being open for several classes. DTM and I have spent a good 4 hours thus far digging out our cars and will have more digging to do today. I really hate snow. Too bad there is a TON of it here. Cool!

Tuesday, 9 February


Bench Press

5 Rounds for Time of:

30 Push-Ups
Waiters Walk
30 Squats

Like I always say, I hate Bench Press. For one of my 3 working sets, I did 115 but for the other two I did 105. I was very tired so it wasn't my best effort but it was all I could muster for that day. The rest of the WOD was tough. I had to do modified Push-Ups for all the rounds. For the Waiter's Walks I did managed to use a 40# dumbbell, so that was cool. The Squats were easy. I finished in 15:32.

Monday, 8 February

WOD: 5 Rounds for Time of:

40 Dumbbell Swings
10 Bear Complex (Deadlift, Hang Clean, Thruster)
Dumbbell Bear Crawl

This was ridiculous in a good way. I used 25lb dumbbells for everything (only one for the Swings). The Bear Complex is always tiring and the Bear Crawls--everyone looked like either gorillas or sloths. It was humorous.  I finished in 36:55. The Bear Complex killed me.

Speaking of sloths.

Thursday, February 4, 2010

Happy Birthday DTM!

I know it has been awhile since the last update, but it has been quite a week for us at the Bukowski household. No matter. we can get right back into it. But first and foremost:


Yep, it is his birthday. And like the dorks we are, I, in fact, got him an Abmat that he has been wanting. Ha!

Thursday, 4 February

WOD: Filthy Fifty

50 Box Jumps
50 Pull-Ups
50 KB Swings
50 Lunges
50 KTE
50 Push Press 45lbs
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

I always love/hate the Filthy Fifty. I love it because I like the challenge of beating my old time. I hate it because I am SO slow at several of the movements. Anyway, I am able to do heavier weights now, but my time is slower. That is alright because I am going to use the same weights the next time that I used this time to really see how much better I can do. For the first time ever, I used the 16lb ball for Wall Balls! Wohoo! I also used a 16kg KB and Ol' Blue for the Pull-Ups. I finished in 38:44. Oh! And I did way better on the Double Unders. It was cool.

Tuesday, 2 February


ME Hang Cleans 3-3-3-1-1-1

For time:

1 Net/Rope Climb
10 Burpees
500m Row
20 Squats
500m Row
30 Wall Balls
500m Row
40 Sit-Ups
1 Net/Rope Climb

Hang Cleans have already been hard for me. This time I made it up to 105. Not too bad for me. The rest of the WOD was good. I really hate Rowing but there is snow on the ground and it was cold and...well, I was a wuss. Plus I need to get better at Rowing. Anyway, I finished in 18:23.

Monday, 1 February


50m Lunge
21 Pull-Ups
21 Sit-Ups
50m Lunge
18 Pull-Ups
18 Sit-Ups
50m Lunge
15 Pull-Ups
15 Sit-Ups
50m Lunge
12 Pull-Ups
12 Sit-Ups
50m Lunge
9 Pull-Ups
9 Sit-Ups
50m Lunge
6 Pull-Ups
6 Sit-Ups

This was hard. The Lunges were weighted and I used a 15lb dumbbell. I had to use Ol' Blue for the Pull-Ups but the Sit-ups were no problem. I have no idea how long it took me but I was the last one done. Ouch.

Friday, 29 January

I don't remember. Really. Oops.

Thursday, 28 February


ME Deadlift

For Time:

100 Squats
400m Run
75 Squats
400m Run
50 Squats
400m Run
25 Squats
400m Run

The Deadlift had several reps/sets and I ended with 175 to avoid hurting my back, which I inevitably do when we do Deadlift. The rest of the WOD was fantastic mostly because I love Squats. I finished under 15 minutes but I can't remember the exact time. Love it. Here is me in about 50 years:

Wednesday, January 27, 2010

We Want to Pump You Up!

Tuesday morning was my very early debut as a CrossFit instructor. I was a bit nervous, as per usual, but everything went well, even though I accidentally erased half of that day's WOD that had been pre-written for me on the whiteboard before I noticed/realized what it was was. I never claimed I wasn't a bit of a ditz. Plus it was early. Anyway, I had a workout in mind that I wanted to do and proceeded with that.

Tuesday, 26 January


ME Shoulder Press


3 Rounds for Time of:
30 KB Swings
30 Burpees
30 Sit-Ups

Shoulder Presses are hard for me since there is no dip in the movement. This means I have to do significantly less weight than I would if we were doing Push Press. My goal was to not Push Press any of the reps. I started with 45# and worked my way up to 75# for the first working set. I had to scale back to 70# to meet my goal, but I did it. I was pretty pleased. 

The rest of the WOD was hard and fast. I used a 16kg KB for the swings. 90 Burpees are no fun no matter who you are, but I got through them. The Sit-Ups were fine as well. I finished in 16:56

I must say, Barry has impeccable Burpee form. I think I am going to model any coach strategy after these guys:

All I need is the belt.

Monday, 25 January

WOD: Partner Barbara

2 Rounds:
First Round, pace off 500m Row
Second Round, pace off reps

CF1 20 Pull-Ups
       30 Push-Ups
       40 Sit-Ups
       50 Squats
CF2 Row 500m

Ok, again on this WOD I had a blonde moment. I didn't quite catch that we were doing 2 rounds and therefore made my partner do an inordinate amount of Push-Ups during the first round, while I Rowed way more than 500m. Whoops! Anyway, the first round we did Jumping Pull-Ups and the second round we did Dead Hang Pull-Ups. Well, actually, I did Kipping Pull-Ups because that is all I can do. Throughout this whole workout I managed to do true Push-Ups, so that was cool. The Sit-Ups and Squats were fine. Those are my strengths. We finished in 36:11. That time is not completely accurate due to my screw up. We did, however, make up a lot of ground in the second round. I liked this WOD even though I completely despise Rowing.

Sunday, January 24, 2010

I Love KettleBells

Many times on Saturdays we do KettleBell Circuits. I really like them. The past few times we have done them, I've been trying to get through the whole thing with a 16kg KB. It has been going alright so far.

Saturday, 23 January

WOD: KettleBell Circuit

5 Rounds 1 minute Work/30 seconds Active Rest (BURPEES) of:

KB Swings
Figure 8 Catches
Clean, Squat, Press Complexes

Like I said before, I used a 16kg KB for the entire thing. It makes me extremely tired extremely quickly, but I want to get to the point where I can do the whole thing with minimal breaks. I know I will get there eventually. Anyway, we could do whatever swings we liked, but I just stuck with the regular ones. All the fancy schmancy stuff hurts my wrists unbelievably. The Figure 8 Catches were a new movement that wasn't hard, but it was backwards from the Figure 8 Hot Potatoes, so remembering to do them correctly was tricky. I was glad to do the Clean, Squat, Press because it gave me a chance to see if I could do the whole movement at that weight. I could, but slowly. Anyway. I liked the WOD.

In other news, I think we should start incorporating this movement/uniform in our KB Circuits:

Love the boots.

Saturday, January 23, 2010

Feel The Burn!

It has been a few days since my last update. I took a couple of days off to delve into the awesomeness that is cake. Oh, and I also started a new job. It has been busy. Before we get into it though, I found this quite hilarious.

Anyway, let's go, shall we?

Friday, 22 January

WOD: Complete each group of exercises twice, AMRAP in 5 minutes of each. Total workout time:20 minutes.

Group 1:
20 Box Jumps
20 Push Presses (65/950
20 Push Ups

Group 2:
20 KB Swings
20 Clean and Press (10L/10R)
10 KB Snatches (5L/5R)

This was a rough workout. I used the tallest box for Box Jumps. Those slowed me down because I basically need a step stool to get off the darn thing without hurting myself. I managed to use it the whole WOD though. I used 65# for the Push Presses and did modified Push-Ups. I am getting back to doing true Push-Ups but we did 150 the day before and my arms were BEAT! At least my wrists don't hurt as much.

For the KB portion, I switch between a 16kg and 30# KB. I have a hard time pressing the 16kg KB, so for the Clean and Press I used the 30#. In the last round I tried the 16kg KB and was able to do it. I am not sure if I could have made it through the entire WOD with the 16kg though. We'll see next time.  This was a tough one!

Thursday, 21 January


ME Clean and Jerk

5 Rounds for Time of:
30 Push-Ups
Waiter's Walk
30 Squats

I always am unsure of myself with Cleans. I started with 65# to warm up and went up from there. My last rep was with 115# and it took me quite a few tries plus some motivational inspiration from Drew to actually complete it. It was good.

For the rest of the WOD, I did as many true Push-Ups as I could. I think I did about 50 before reverting to modified. I used a 35# dumbbell for the Waiter's Walk. Squats were pretty easy. It was the first time I could do a workout this week without pain, thanks to the wonderful Frog Hop WOD we did the past Saturday. I don't know how long it took me because the Timer didn't start the clock or something. I don't know. It could have taken more than 12 minutes though.

Tuesday, January 19, 2010

I can't Feel my Legs!

Sunday and Monday were just about unbearable for me because of Saturday, even after foam-rollering several times. I was hoping Monday would help work the muscle soreness out, but it just made it worse. Awesome.

Monday, 18 January

5 Round of:

400m Run
Marching Presses
20 Burpee Box Jumps
1 Rope/Net Climb

I used 20# kb for the Marching Presses and the 20 in box for the Box Jump Burpees. As per usual I climbed the Net. This was a miserable workout. My goal was just go get through it. I finished in 54:17. Thanks Burpee Box Jumps. Mucho appreciado.

Saturday, January 16, 2010

Ribbit Ribbit

Ouch. That is all I have to say.

Saturday, 16 January

WOD: 5 Rounds for Time

50m Frog Hop
50m Sprint
30 Lateral Hops (15L/15R)
25m Senders

This is basically what it sounds like. Senders are simply obstacles you have to jump over and they included things like the fight pads stacked on top of each other, benches, and box jump boxes. I managed to Sprint every round. I also finished dead last at 32:26, emphasis on dead.

That's me holding on for dear life.

Friday, 15 January

WOD: Nancy

5 Rounds for Time of:
400m Run
15 OHS

This is absolutely my favorite. I did 65# for the OHS. Running was hard for me as my hips/lower back seized up during the second round and didn't ever un-seize. I have no idea why, I haven't  had back trouble in a long time. It definitely slowed me down and by the last round I was hobbling. I still finished in 18:02. My best is 17:25. Next time I will improve.

Friday, January 15, 2010

Bruises, Bruises Everywhere

So this past week has been slightly rough for the Bukowski household. DTM's car is on the brink of collapse and so he has been using mine. He has also had a very busy week, so I have been stuck at home a lot. This is fine, because I get to make things. Head on over to the Lonely Baker to see what. I will admit know that what I make directly effects the benefits of CrossFit in a bad way. Too bad!

Yesterday's workout was not my favorite. It included Bench Press which I absolutely despise. Also, every time we do them, I get these weird bruises on my back from the bench. They don't hurt at all, they are just scary looking.

Thursday, 14 January 


5 Rounds: ME Bench Press Body Weight and Pull-Ups

50ft Farmers Walk
10 Burpees
10 Ball Slams
50 ft Farmer's Walk
9 Burpees
9 Ball Slams...
50 ft Farmer's Walk
1 Burpee
1 Ball Slam

Like I said before, I hate Bench Press. Also, to do ME Body Weight Bench Press is crazy. First off, I can barely do 1 rep of my body weight in Bench Press, which kind of negates the purpose of Max Effort, unless I wanted to do 1 rep each round. I guess that would have made it go faster. Anyway, I started with 95 lbs, did rounds 2-4 with 105 lbs, then went back down to 95 lbs to try to correct my form. I have horrible Bench Press form. Every time we do Bench Press Matt has to correct me. I used Ol' Blue for the Pull-Ups. The rest of the WOD was fine. I used 40lb dumbbells for the Farmer's Walk and whichever ball was closer to me for Ball Slams. It was usually the 16# ball. I finished that portion in 12:03.

Wednesday, 13 January

WOD: 5 Rounds for Time

400m Run/ 500m Row
30 Box Jumps
30 KB Swings

This one was good, though oddly reminiscent of the awful "Hansen" WOD that we were forced to do back in...well, I don't know when. I blocked it out of my memory. I ran 4 of the rounds and rowed 1. The box jumps were good but slow. I tried to pace myself so I wouldn't have to take breaks. It worked pretty well. I used a 30# kb for the swings and really concentrated on form because my back was killing me from running. That is what happens when I don't run enough. I finished in 37:43. Jason said that I looked exceptionally angry during this WOD. Duh. I was working out.

Tuesday, January 12, 2010

Ba-ba-ba Ba-baaaaaarbara Ann!

Barbara has always been a tough WOD. Yesterday was no different. It let me blow off some frustration, though, and that is always a good thing.

Monday, 11 January

WOD: Barbara

5 Rounds, each for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

3 minute rest between rounds

You are, in fact, supposed to keep track of how fast you do each round. Unfortunately, I have no means of doing this. I really need to get my watch fixed. Anyway, Matt had us mix up the types of Pull-Ups, Push-Ups, and Sit-Ups we did. I varied my Pull-Ups between Ol' Blue, Rows, and Jumping. For the Push-Ups I did modified regular ones and Diamonds. PS, diamonds are NOT a girl's best friend. For the Sit-Ups I changed between regular Sit-Ups, Berry Pickers, and Obliques. I finished in 35:43. My previous best was 37 minutes flat. Cool.

And now for a Barbara that EVERYBODY loves:

Sunday, January 10, 2010

Championship Belt?

Some days this is how I feel:

Saturday was one of those days.

Saturday, 9 January

WOD: Fight Gone Bad, 5 Rounds for the Championship Belt:

1 minute of each exercise, 1 minute rest between rounds

Wall Balls
Box Jumps
Push Press

My goal was to accomplish at least 10 reps of each exercise in each round. Not hard at first, but much harder in the hero rounds. I managed to reach that goal. I used a 12# ball for Wall Balls, 65# for both the SDLHP and Push Presses, the 24 in box for the Jumps (and I managed not to slam my shin into the corner of it this time). I also wanted to row between 2:10 and 2:15/500m for the rowing. I managed to do that as well, sometimes even being below (or above?) 2:10. Apparently due to my awesomeness, the Russian Judge awarded me the Championship Belt, previous held by the one and only Marcus. Sorry Marcus.

Friday, 8 January

WOD: AMRAP in 30 Minutes of:
P1:                                                                P2:
20 KB Snatches (10/l0R)                              5 Burpees
20 KB Clean and Press (10L/10R)               10 Push-Ups
20 KB Swings                                              15 Squats

Poor Jason. Everyone and their brother showed up to the 5:00 class and there weren't enough weights to do what he originally wanted, so he modified it to make it as equally challenging/terrible. I used a 30# KB for this and it was rough. I ended up having to do Push Presses when it came time for me to do Clean and Press. I could do a few straight presses, but then my shoulder got tired, even after I broke them down into sets of 5. That is ok, though. I finished with the 30# KB. It is nice to be feeling back to as normal I can be. The "active rest" of Burpees, Push-Ups, and Squats were miserable because I have done more than my fair share of Push-Ups this week. Whatever doesn't kill you makes you stronger, right?

Thursday, 7 January

ME Deadlift

Chop Til You Drop
P1:                                   P2:
20 Box Jumps                  10 Sledge Hammer Swings
10 Ring Dips                    10 Tire Push-Ups
1 Net Climb                     10 Tire Jumps

I love this WOD mostly because I like using a sledge hammer for just about anything. Anyway, the Deadlifts went alright and I did 185# for my 5 rep ME. Dave was nice enough to stay and be my partner for the 6:00 class, even though he had already done the 5:00 class.  I did not do so well on the Chop Til You Drop. I was incredibly tired, but I pushed through anyway, you know, for the Sledge Hammers. If you are ever my partner in this WOD, my rule is that even if you finish your part before I am done with my sledge hammer swings, you are going to have to wait until I finish them. Comprende?

Wednesday, January 6, 2010

No, Not the Beer

I am in New Castle, PA, hanging out with Grandpa B, watching a lot of football (yay!) and CNN (not so yay, although I do sort of enjoy listening to him yell at the tv). There is a lot of snow outside and not a lot of room inside to do any really exciting WOD, so I have had to improvise.

Wednesday, 6 January 2010


10 Rounds of:

30 Squats
20 Push-Ups
10 V-Ups

To be honest, I just took the "Hotel Room WOD" posted on CF Tyson's site and broke it up into rounds. My arms are still incredibly sore from Monday and I knew there was no way I was going to be able to crank out 200 Push-Ups straight. So I broke it up into more managable chunks. I had to do modified Push-Ups. The Squats and the V-Ups weren't bad. I finished in 21 minutes. Coolio.

Monday, January 4, 2010

Girls Just Wanna Have Fun

It is official. Today is our one year anniversary of CrossFit. Cool, I know. A year ago, I was doing very pitiful look Wall Balls with an 8lb ball, I couldn't do a real Push-Up to save my life, and Thin Mint was my friend on Pull-Ups. I could barely Bench Press 85lbs and could Push Press the bar. Today, I can do so much more than that. I have come a long way and it feels awesome. I mean, I came so far this past year that I am now setting goals for myself that I never thought I would even try. That is fantastic. Anyway, enough celebration, let's get down to the WOD.

Monday, 4 January 2010

WOD: Cindy

AMRAP in 20 Minutes of:

5 Pull-Ups
10 Push-Ups
15 Squats

I did at least 10 rounds for sure, but may have completed 11. My goal was to make it through the workout without any modifications and I did it! I did kipping Pull-Ups and true Push-Ups. I was really tired at the end, but that doesn't matter. I felt really good about this WOD.
I also found out today that I can hold myself up in a handstand position for 30 seconds. Actually probably long, but not much longer. That was cool.

Anyway, here is a picture of me from last year (ok, like a week ago) doing a pitiful job on a WOD and trying not to die: