02-11-15 CrossFit 150204

500m row warm up
10 jumping pull ups
22 push ups scattered throughout workout

WOD:
Power clean 3-3-3-3-3
Front squat 2-2-2-2-2
Squat clean 1-1-1-1-1

50, 55, 60, 65, 70#
35, 55, 75, 85, 85# x1
35, 45,55, 65,75# (off parallettes)

Failed my second attempt at 2 reps 85# FS- I coughed up some mucus and choked on it when I got to the bottom of the squat and couldn't recover. Surprised at my squat clean numbers- I guess the rest of the workout was a good warm up for those. Legs are super sore from wall balls yesterday, but I was happy with how today went.

02-10-15 CrossFit 150203

5 rds, each for time:
20 chest to bar pullups
30 wall balls, 20#
40 push ups
Rest 3 min between rounds.

Deviated from this a bit. I didn't do any timing at all. Since I'm just getting back into things, I decided to take my time and work through it.

Jumping pull ups: 20, 10, 10, 10, 10
Wall balls, 14#: 15, 10, 10, 5, 5
Push ups: 5, 5, 5, 5, 5

My legs were pretty sore with the wall balls. I also had a harder time maintaining my form on the push ups. Not a bad reintroduction- hopefully I will be able to walk today and do more work tomorrow.

02-09-15 5K row

5K row

27:10.7min

Splits:
5:37.9
5:22.5
5:21.0
5:24.6
5:24.7

Better than my times in February and April of last year. 1:30 worse since my last time in October.
Haven't done a real workout since December, but haven't done any regular work since November. Tried to start back up a couple times but it just didn't happen. Didn't finish the 100 burpee challenge- got to the upper 70s/lower 80s and just couldn't finish it out. I was sick at the beginning of January and with the holidays I had been behind already and I just quit. Got the new puppy a few weeks ago and that has also taken up my time in the mornings.

BUT-

New goals. I'm tracking calories and trying to stay around 1200-1300/day. I've lost about 7 pounds in the last month with just this. I'm going to start a new set of challenges where I change the movement each month so it isn't quite so tedious. February is push ups and I'm adding 2 each day- today will be 18 of them. Planning to start CrossFit workouts back up- it has been ridiculously warm out, so the weather in the garage is not an excuse (and today I rowed inside and it was just too hot). And away we go!!

12-03-14 CrossFit

Warm up:
30 burpees
A few squat cleans and ring dips

WOD:
AMRAP in 20min
10 squat cleans 95# (5 at 50#)
10 ring dips (5 with red/blue bands on knees)

8 rds + 5 squat cleans + 1 ring dip

After WOD- 12 burpees


Took it really slow since I've been out of the swing of things for awhile. Overall, not bad. But the last 12 burpees were rough- my shoulders were just done.

12-01-14 CrossFit

Warm up:
5 burpees

WOD:
5 RFT:
500m row
10 burpees

21:30min

Despite not doing anything over the last month except my daily burpees for the 100 day challenge, I made it through. Almost killed me, but got my 50 burpees in for the day as well as some cardio work. Following the CrossFit schedule may be tough due to low temps making WODs in the garage difficult. Today got a bit warm inside though, so I may just try the garage tomorrow and see how I fare. It isn't supposed to be as cold tomorrow either.

11-06-14 CrossFit

Warm up:
500m row, 25 burpees

WOD:
9-7-5
Front squat 225# (75#)
Bar MU (3 bar rows + 3 bar presses jumping off a 45# plate = 1 bar MU)

14:18min

Did the squats in sets of 3 or less off the rack. Maybe could have gone heavier, but my legs are sore from this entire week of work.

11-05-14 CrossFit

Warm up:
24 burpees

WOD:
For time:
400m run
50 pull ups (black/green)
400m run
50 push ups (snaking)
400m run
50 sit ups (abmat)
400m run
50 squats

31:41min

I really tried to talk myself out of this workout this morning. I slept a bit late, didn't feel the greatest and was sitting in my pajamas looking at the schedule trying to find a different day to do it. Which, I wouldn't have done. I don't have the best track record at making up workouts I skip. So, I decided I had an hour to do it and it might take me near that but I'd give it a go anyways. The pull ups and push ups sucked, but sit ups and squats went pretty quick. The running was good as well. Overall, I'm thrilled I made myself do it and can mark it off the calendar!

11-04-14 CrossFit

Warm up:
500m row, 23 burpees

WOD:
21-15-9
Toes to bar (laying down toes to barbell)
Snatch 115# (50#)

12:58min

Did snatches in sets of 7's then 5's. Did the toes to bars just as much as I could at a time. Tried to put my feet back out straight each time, so I had to curl up and then touch toes to barbell (ish). Still think this is a better sub than knee tucks hanging from the bar- definitely felt it in my arms and abs.

11-03-14 CrossFit

Warm up:
500m row, 22 burpees

WOD:
EMOM:
5 thrusters
0:00-5:00  75# (35#)
5:00-10:00  95# (40#)
10:00-15:00  115# (45#)
Continue adding 20# every 5 min (add 5#)

16:00min, last min was 50#

I hate thrusters. Probably could have done more, but at 80 thrusters I was done.

10-31-14 CrossFit

Warm up:
500m row, 18 + 19 burpees

WOD:
Push jerk
3-3-3-3-3

55#, 60#, 65#, 75#, 80#

Thought I may have to go to a split jerk at the higher weights, but was able to do a push jerk for all of them.

10-29-14 CrossFit

Warm up:
500m row, 17 burpees

WOD:
10min AMRAP
10 GHD sit ups (Abmat)
15 push ups (10)
10 GHD sit ups (Abmat)
30 squats

3 rds + 2 sit ups = 182 total reps

Cut down the push ups because I'm slow at them. Broke the squats up into 6/set (ish). Not too bad of  a short work out.

10-28-14 CrossFit

Warmup:
500m row, 16 burpees, 5 clean and jerk

WOD:
Abbate:
For time:
Run 1 mile (2000m row)
21 clean and jerk, 155# (45#)
Run 800m (1000m row)
21 clean and jerk, 155# (45#)
Run 1 mile (2000m row)

37:36min

Splits: 2000m 10:15.2; 1000m 5:10.0; 2000m 10:53.2

Long work out- did all the C&J in sets of 7. Arms were tired after rowing and jerks so my rows were pretty slow.

10-26-14 CrossFit

Warm up:
500m row, 14 burpees

WOD 1:
Deadlift
5-5-5-5-5

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


WOD 2:
10min AMRAP
10 triple unders (double unders)
15 KBS, 1.5pood (26#, 0.75pood)
20 walking lunges

4 rds + 10 DU + 9 KBS = 199 total reps

Deadlift was difficult at the two highest weights- rested on the ground a few seconds between each rep. Took a potty break and then came back for the second WOD. The first round I counted singles and misses towards my 10 DU, but after that I was actually able to start stringing them together. On round 3, I actually did all 10 DU unbroken. It is amazing when it actually clicks and I can do that without much effort. All KBS were unbroken and lunges were done 5 steps at a time due to needing to turn. Got warm out towards the end of the second WOD, but overall not bad.

10-24-14 CrossFit

Warm up:
500m row, 12 burpees, a few bench press at 45#, 13 bench press at 55#

WOD:
21 bench press, 135# (45#)
21 L-pull ups (bar rows)

4 rounds + 21 bench press + 18 bar rows = 207 total reps

Started the work out with 55# and quickly decided that wouldn't be the best. Dropped to 45# and did the first round with 7s, then 5s, and finally 4s. Thought it would take too much time to move the bench and bar to do pull ups in between so did the bar rows. Certainly not the same amount of work as pull ups, even with bands, but good enough for this workout.

10-23-14 CrossFit

Warm up:
500m row, some burpees, some squat cleans

WOD:
10 min AMRAP
10 burpee box jumps 20" (5, 15")
10 squat cleans 155# (5, 45#)

5 rds

Went with 5 sets per round as it seemed more manageable. Pretty sore from yesterday and doing squat cleans right after front squats didn't sound like any fun at all. Counted the 25 burpees I did during the work out towards the 11 needed today for the burpee challenge.

10-22-14 CrossFit

Warm up:
Double under work, 10 burpees, 3 FS, 3 push press

WOD:
For time:
100 DU (300 singles)
21 front squat, 115# (55#)
21 push press, 115# (55#)
100 DU
15 front squat
15 push press
100 DU
9 front squat
9 push press

30:42 min

Couldn't get more than one DU at a time during warm up, so I decided doing singles would be better for the WOD. 55# was a bit heavy for me- couldn't do more than 5 push press in a row and I'm definitely feeling it afterwards.

10-21-14 CrossFit

Warm up:
500m row, 9 burpees

WOD:
10 min AMRAP:
10 snatch each at
135# (45#), 155# (50#), 185# (55#), 205# (60#), 225# (65#), 245# max reps

43 reps (10 each 45, 50, 55, 60, then 3 at 65)

Last 3 were a definite push out at the top. Not too bad though- got about as far as I expected.

10-20-14 CrossFit

Warm up:
500m row, 7 burpees

WOD 1:
Row 5000m

25:41.8 min

08-08-14  5K row

25:18.9 min, damper setting 4.5

WOD 2:
Weighted dips
3-2-2-2-1-1-1-1-1

Red/blue bands, no added weight

Wound up with a week off to catch up with my teaching responsibilities. Going to have to step it up and do some multiple WOD days to not get too far behind in workouts this month. Today I did the WODs scheduled for last Fri/Sat instead of Monday. My row time is down from the last time I did a 5K, but I also just came off a week of rest, so I'm not unhappy with it.  Dips were a bit rough after the burpees and rowing, but I did them.

I am also doing the 100day burpee challenge. Today was day 8 and I did both 7 and 8 since I missed yesterday. Hopefully will keep up with it through the 100 days!

10-12-14 CrossFit

Warm up:
500m row

WOD:
10 rounds, each for time
250m row
Rest 2 min

31:07 min including the last 2min of rest

1- 1:05.8
2- 1:04.6
3- 1:05.6
4- 1:05.7
5- 1:04.5
6- 1:05.8
7- 1:05.4
8- 1:05.5
9- 1:04.9
10- 1:04.0

Not too bad, I like doing rowing sprints.

10-10-14 CrossFit

Warm up:
500m row

WOD:
3 RFT:
400m run (500m row)
21 hang power snatch, 75# (45#)
12 chest to bar pullups (blue/black)

26:17 min

Somewhat surprised at how much difficulty I had with the hanging snatches. 45# got heavy pretty quick (granted, I did 63 of them, but still).