08-30-14 CrossFit

Warm up:
500m row, stretching out sore shoulders, split jerks with PVC and 45#.

WOD:
Split jerk
1-1-1-1-1-1-1

55#, 65#, 70#, 75#, 80#, 85# failure, 85#

Took all the lifts from a rack. My failure was rough- wrist gave out on me. When I redid it, I had to really push press the last foot or so. Overall, not bad.

08-29-14 CrossFit

Warm up:
500m row, practice dips and cleans

WOD:
Elizabeth:
21-15-9
Clean 135# (65#)
Ring dips (red/green knee)

11:50min

Really went to failure on the dips. Which happened much quicker than I expected. Cleans did well though- was able to get my elbows up and prevent knocking and bruising my collar bones.

08-27-14 CrossFit (5K run)

Warm up:
Nothing. I put my clothes on, does that count?

WOD:
Run 10K (run/walk 5K)

44:50min

Splits:
1km 8:11
2km 8:06
3km 8:59
4km 10:07
5km 9:27

Did the first 2.5k running, but had to start adding in some walking. For most of 3-4k's I alternated 2 blocks of walking with 2 blocks of running. Not horrible with no practice at running further than 1mile, but definitely can improve!

08-25-14 CrossFit

Warm up:
Row 500m, several squat stretches and squat cleans

WOD:
1 min squat clean 165# (45#)
3 min rest
1 min squat clean 185# (50#)
3 min rest
1 min squat clean 205# (55#)
3 min rest
1 min squat clean 165# (45#)
3 min rest
1 min squat clean 185# (50#)
3 min rest
1 min squat clean 205# (55#)

9, 8, 7, 9, 8, 7 reps (48 total)

Did my weight increases based upon percentages. Think I did pretty well- need to remember to set up a camera so I can check my form as I tend to be too far forward in my cleans and felt that in many reps.

08-24-14 CrossFit

Warm up:

Row 30cal, 5 pull ups (red/black), 5 push ups (snaking), 15 air squats

WOD:

10 RFT:

2 minute rounds:

5 pull ups (red/black)

10 push ups (5, snaking)

15 squats (only did one set)

5 pull ups

10 push ups

15 squats

Row for calories

Rest 1 min between rounds

Calories rowed:

8, 7, 7, 7, 6, 6, 5, 5, 6, 7

Did a test run and it took just over a minute to do one set of pull ups, push ups and squats, so I scaled back to doing that with only 5 push ups because I'm ridiculously slow at them, especially when tired. I was dying after the first half of the work out but pushed through. Some of my pull ups weren't quite full height, but I got at least forehead to bars in...

08-22-14 CrossFit

Warm up:
500m row, 5 sumo deadlift 55#

WOD:
Sumo deadlift
3-3-3-3-3

85#, 105#, 125#, 145#, 160#

Had pretty crappy form on the 160# lifts, went a bit too heavy on that. Kinda impressed with how much strength I am gaining. Did regular deadlifts with 3RM July 27 with my max that day being 165#.

08-21-14 CrossFit

Warm up:
DU practice, 500m row, 10 PVC OHS, 5 toes to bar, 5 DB hang squat clean

WOD:
5 RFT:
5 OHS 135# (10# on PVC)
10 toes to bar (knee tucks)
15 DB hang squat clean 40# (5#)
20 DU (counted singles, doubles and misses)

25:32min

Went really light and slow. It was super hot out so I took several long rests to avoid overheating.

08-19-14 CrossFit

Warm up:
500m row, 24 walking lunges, 15 sit ups, 15 back extensions, 3 ring rows, 3 ring dips

WOD:
30min AMRAP:
12 walking lunges
15 GHD sit ups (ab mat)
15 hip extensions (back extensions on ab mat)
5 MU (3 ring row + 3 ring dip (green/red/knees) = 1 MU)

5 rds + lunges, sit ups, hip extensions and 2.5 MU

Messed around a bit trying to sub the hip extensions, wound up doing just backs on the ab mat. Ring dips pretty much killed me- the third one on pretty much every set was rough. Definitely need to keep working on building up those triceps.

08-18-14 CrossFit

Warm up:

500m row, 10 pull ups (black/red), 10 ring dips (green/red knees)

WOD:

4 RFT:

Row 500m

Rest 3 min

18:12 min (not including last rest)

Splits:          End of rest:

2:13.7         5:17

2:12.9         10:35

2:14.3         15:53

2:15.2         21:12

Pretty happy that my split times were all significantly lower than the splits last Monday when I did 8RFT with 90 sec rests. Obviously not the same workout, but my fastest split that day was 2:17.4, so definitely some improvement. Since I was on vacation all week, I didn't do much of anything Fri/Sat/Sun except some minor walking at the zoo and a short "mountain" climb on Sunday. Glad to get back into the swing of things!

08-14-14 K-State CrossFit

Warm up:
Jog 1 lap around old stadium track with a bleacher run on the east side. Squatting drills, duck walk, etc.

WOD:
For time:
30 deck squats with 25# plate
60 Supermans
30 step walking lunge with 25# plate held overhead
*5 burpee penalty for resting the plate

9:50 min, 0 burpees

Really thought I would have multiple sets of burpees during the walking lunges, but powered through.

08-13-14 K-State CrossFit

Warm up:
Back and forth across room- jog, high knees, inch worms, some sprints, squats, etc.

WOD:
3 RFT:
Run lap around the block that goes around the old stadium and alumni center (approx 900m), rest 1:1 based on time of previous lap. (Row 900m)

Splits:          Time at end of rest:
4:09.5          8:18
4:14.4          16:51
4:17.4          25:27

21:10min (recorded time at the end of the last active portion, did not include final rest period)

Rowed instead of running as my heel hurt quite a bit just from the running warm up we did the previous day. Overall, not too bad.

08-12-14 K-State CrossFit

Warmup:
Running on ramp- 2 laps jogging, high knees, butt-kicks, defensive slide both ways, high skip, grapevine both ways, sprint up and jog down.  Stretching and then going  through the lifts with PVC.

WOD:
Olympic style lifting- 1RM in 3 attempts
Snatch
Clean and jerk

Snatch:  55#, 65#, 70#
Clean and jerk: 70#, 80#, 90# (failed the jerk), 85#

Wonderful to be back at KSU. Even though we did the stupid ramp, it was good to have some coaching. I really need to work on getting under the snatch rather than getting it as high as I can and pressing it up. On the clean, I was leaning way far forward when I went to the heavier weights. I probably need to try setting up the video camera when I lift next time so I can see what I'm doing and try to fix it. I did better about getting my elbows around fast to avoid hitting my collarbones with the bar. Definitely something to keep in mind when I do cleans.

08-11-14 CrossFit

Warm up:
6 pull ups (red/black), run 200m, walk 300m

WOD:
8 RFT:
Run 400m (Row 500m)
Rest 90 sec

29:32min

Splits:
2:27.3
2:22.3
2:21.6
2:23.6
2:21.8
2:22.3
2:22.7
2:17.4

Tried to run it, but my heel pain was horrible and I gave up after 200m. So did rowing instead, which actually really stretched out my heel quite a bit. Can't believe I had a 10sec difference in my first to my last split, but I really pushed the last one to try for a good time and just be done.

08-10-14 CrossFit

Warm up:
500m row, 10 pull ups (red/black), 2 push ups

WOD:
10 RFT:
15 pushups (10)
100m sprint

22:02min

Did an additional 10 pushups after the final sprint to make up for some of the 50 I didn't do. Did some snaking, but overall I think my pushup form was better. Felt pretty good until the extra 10 pushups- those got a bit worse, but I tried to string several together.

Bruce did the work out with me- he did all 15 pushups each round and walked the 100m- his time was 22:58min.

08-09-14 CrossFit

Warm up:
500 m  row, samson stretch, 10 OHS, 15 abmat sit ups, 10 back extensions, 10 pull ups (blue/black), 5 ring dips (red/green knee)

WOD:
Hanging power clean
5-5-5-5-5

35#, 45#, 55# (4), 50#, 55#

Did the work out late in the day. Couldn't get under the 55# the first time around, but managed on the last go. Shoulder need a lot of work.

08-08-14 5K Row

5K Row:

02-04-14 5K row

28:04.4 min, Damper setting 4

04-14-14 5K row

27:31.9 min, Damper setting 4.5

05-13-14 5K row

26:19.4 min, Damper setting 4.5

265 cal

06-09-14 5K row

25:38.2 min, Damper setting 4.5

07-15-14 5K row

26:01.9 min, damper setting 4.5

267 cal

25:18.9 min, damper setting 4.5

Splits: 5:10.4, 5:06.3, 5:03.0, 5:01.1, 4:58.0

The fact that my splits got so much better probably means I should do some sort of warm up before I do the 5K, instead of using the first part of the row to warm up on. Pretty happy that I beat my fastest time to date by 10 seconds. Getting ever closer to a sub-25min time!

08-07-14 CrossFit

Warm up:
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, 10 pullups blue/black, 10 ring dips blue

WOD:
Double Grace
60 clean and jerk 95# (50#)

9:54min

Very happy to be done in under 10 min. Did a set of 10, followed by sets of 5 until the last 10 where I did 3-3-4. Tried to minimize my rest, but probably could have paced it better. Had the first half done between 4-5min, so overall did OK. Took a rest day yesterday due to tweaking my knee at work and couldn't do most of the midline march workout.

08-05-14 CrossFit

Warm up:
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, pullups to determine what bands to use for WOD

WOD:
21-15-9 Complex
8 Deadlift 155# (55#)
7 Clean 155# (55#)
6 Snatch 155# (55#)
8 Pullups (Black/green bands)
7 Chest-to-bar (Pullups black/blue bands)
6 Bar MU (Pullups black/red bands)
6 Deadlift
5 Clean
4 Snatch
6 Pullups
5 Chest-to-bar
4 Bar MU
4 Deadlift
3 Clean
2 Snatch
4 Pullups
3 Chest-to-bar
2 Bar MU

12:55min

Barbell work was good- weight was determined by the snatch. Bar work used increasingly difficult bands with regular pullups rather than subbing chest-to-bar and bar MU with anything else.  Not too bad.

08-04-14 CrossFit

Warm up:
None really, couple jump ropes

WOD:
Triple 3
3000m row (1000m row)
300 DU (100 DU= 300 singles)
3 mi run (1 mi run)

20:30min

Got the row and jump rope done in less than 10 min, so the run took around 11 min. Was probably just closer to the 1500m mark than a full mile, still a much better pace than I thought I could do since I avoid running so much. Wish I could get my DUs better so I could intersperse some rather than just doing singles.

08-02-14 CrossFit

Warm up:
500m row, 2 rds: Samson stretch, 10 OHS (7.5#, 10#), 15 abmat sit ups, 10 back extensions, 10 pullups (blue/black), 10 ring dips (blue)

WOD:
OHS
1-1-1-1-1-1-1

10#, 12.5#, 15#, 20#, 25#, 35#, failed attempt 40#, 35#

Still can't do much weight in the OHS and my form seemed to be pretty bad. Right arm kept failing.

Did a pull up with just the black band- kinda surprised I was able to.

08-01-14 CrossFit

Warm up:
500m row, some deadlifts and 5 wall balls

WOD:
5 RFT:
10 deadlift (105#)
20 wall ball (14#, 7.5ft)

18:13min

Did the entire workout in sets of 5. Had some pain in my right knee throughout, not sure what that was about. Deadlifts felt pretty good at that weight.

Had 2 days of rest inadvertently- I was so tired from working 16hrs that I slept until noon and yesterday I had to be at work a bit early for the weekly meeting. Slept a bit late today as well- I really need to get outside earlier to avoid some of the heat and to get a better warm up in. I think if I keep doing these short crappy warm ups I'm going to hurt myself.