WOD 12/13/2010

Press
MEx5

then

21-15-9
Pendlay Rows (155#/105#)
Sandbag Get-Ups

Pressed #135. Time 10:12 (dropped to #135 halfway through first round).

WOD 12/07/2010

Hang Power Clean
MEx1

then

9-7-5
Handstand Push-Ups
Squat Cleans (185#/115#)

PR on the clean at 210#

Workout in 14:16 (not too shabby for as heavy as it was, but I was still almost last in the class)

The 6:30 time is killing me. I'm going to go earlier whether or not I can do the advanced classes.

Advanced Workouts Begin

Started the advanced workouts this week. Monday went well, but I
sucked wind Wednesday and Friday. One guy asked me if I qualified for
the advanced class. Part of me wanted to ask, "did I really look like
I was doing that bad?" The advanced class definitely expects you to
bring your A game. First things to tackle, handstand pushups and
muscle-ups. I have a feeling I'm going to be expected to be great at
both. One rep is not good enough. Really felt like an outsider today.

Recent Milestones (because I can forget):

Push Press (11/9/10)
135lbs x 3 reps.(might have actually been more)

Clean and Jerk (11/15/10)
195lbs (Could have pushed 205lb, but the workout wasn't Max Effort)

From 11/12/2010

Angie
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Last completed on 06/10/10.

28:43

Annie
50-40-30-20-10
Double-understand
Sit-ups

13:40

Wod 8/31/2010 (Grace)

Grace

30 Clean & Jerks (135#/95#)

4:42

WOD 8/30/2010

800M Run
70 Push-Ups
60 Box Jumps
50 Pull-Ups
40 Wall Balls
30 Burpees
20 Sandbag Get Ups
10 Sumo Deadlift High Pulls

34:42

Benchmark Workout for Nutrition Challenge

WOD 8/25/2010

Today's WOD:

Thrusters
5×3

then

AMRAP 7:
2x100M Run with Plate (45#/25#)
10 Double Unders

125# comfortably on the Thrusters.

3 1/2 rounds on the AMRAP

Wod 8/16/2010

100 Deadlifts (185#/105#)
100 Ring Dips
100 Wall Balls
100 Sit-Ups

29:32

WOD 8/3/2010

Today's WOD:

Front Squat
MEx1

then

100 Double Unders

205lbs. 1 rep max on Front Squat

100 Double Unders : 1:58

WOD 8/2/2010

Fight Gone Bad

3 Round workout. 5 minute rounds with 1 minute rest between rounds. 5 stations. 1 minute per station. Score is total reps.

1. Wall Balls (20#)
2. Sumo Deadlift High Pulls (75#)
3. Box Jumps (20?)
4. Push Presses (75#)
5. Row for calories

207

WOD 7/23/2010

Overhead Squat
3×3 (80%)

Comfortably @ 135lbs.

then

3 Rounds:
400M Run
30 KB Swings (1.5 pood/1pood)
21 pull-ups
Rest 2 Minutes

14:36 (counting rest); 8:36 not counting rest

Wod 6/17/2010

Today's WOD:
800M Run
100 Double Unders
10 Clean & Jerks (135#/75#)
500M Row
75 Sit-Ups
10 Overhead Squats (135#/75#)
800M Run
50 Push-Ups
10 Front Squats (135#/75#)

27:35

This one is a shocker. On Monday we did "Angie" and I could barely break 10 minutes when I should have been doing sub- 7. Today I have the second fastest time of the day (so far). My form was pretty good too. The only things slowing me down today were the sit-ups and push-ups. Maybe my extra running earlier this week helped. Maybe eating cheese whiz for lunch on Monday wax a bad idea. Today was good for whatever reason.

Sent from my iPad

Wod 6/8/2010

Snatch
10x2 emotm (95lbs)

3 rounds:
> 400 meter run
> 10 thrusters (95lbs)
> 10 overhead squats (95lbs)

13:16

WOD 5/17/2010

Back Squat
5×5

then

100M Overhead Walking Lunges (45#/25#)
50 Push-Ups
100M Walking Lunges
50 Jump Squats

#185 on the Squats. Was feeling weak for no reason. 185 should be easy, but by set five I was tired. Jake said I wasn't getting deep enough. 

17:49 on the WOD. Kind of pathetic looking at other people's times. Legs are definitely a weakness, and this was a leg-intensive workout.

Wod 5/5/10

30 Pull-Ups
30 Lateral Jumps
300M Row
40 Push-Ups
40 Box Jumps
400M Run
50 Push Presses (45#/25#)
50 Double Unders
500M Row

27:06

 Moving pretty darn slow the last two days. I really think is has a lot to do with intense heat we have been getting all of a sudden.VA couple weeks and this should be back to normal.

Sent from my iPad

From 4/26/10:

Split Jerk
MEx5

165 lbs before losing form.

then

AMRAP 12:
5 Push-Ups
10 Box Jumps
15 Double Unders

9 Rounds +5 pu +7 BJumps

Not freakin' bad.

WOD 4/27/10

1K Run
Parking Lot Tire Flips
1K Run

12:16

Helen

3 rounds:

•400m run
•21 kettle-bell swings
•12 pullup

10:55

Sent from my iPod

10x1 snatch

15-12-9
•Turkish get-ups (45lb dumbbell)
•kettle bell swings (1.5 pood)

115lb snatch & 14:29 wod

Jake kept getting on me for my crappy form, but the weight seemed to
be moving pretty easily. He's right of course but I feel like my form
has consistently sucked since the start. It gets frustrating.

Sent from my iPod

Push Press
5×3

then

100 Push-Ups

155lbs & 5:36

Did one set of push presses at 175 but my form sucked. 155 was easy. Might shoot for the middle next time.

Nancy

5 rounds:
400m run
15 overhead squat (95#)

17:41
Very good time methinks. Wasn't getting low enough on the squats everytime. I as aiming for 20 minutes and easily beat that. Heard someone say "this one is not about how fast you run. It's about how many times you drop the bar." He was right.

Sent from my iPod

Back Squat
MEx5

then

AMRAP 5:
5 Sumo Deadlift High Pulls (75#/45#)
10 Jump Squats

225 lbs. Squats are definitely a weakness, but last time I did 225 lbs I could only do 3 reps and they weren't good.

8 rounds on the WOD. Not bad. Most people were b/n 6 and 8 with a couple crazy fit people going up to 11.

4/2/10 WOD:

3 Rounds, 1 minute each of:
Front Squats (115#/65#)
Kettlebell Swings (1.5 pood/1 pood)
Hanging Leg Raises
Rest

204. Surprisingly good time for me. My squats were definitely a weakness. I moved very quickly from those to the KB swings to make up for lost points. Worked well overall.

4/1/10

5k Row

20:20

Haven't published a bunch of posts lately. Wishing I had now b/c I can't remember all my times.

WOD 3/29/10:

100 Double Unders
90 Squats
80 Push Presses (45#)
70 Anchored Sit-Ups
60 Push-Ups
50 Walking Lunges
40 Pull-Ups
30 Box Jumps
20 Wall Balls
10 Burpees

26:04 Dropped 4 minutes from the previous benchmark on 2/01/10. Not too shabby, but I did feel like I could have done better.

From 3/15/2010

Deadlift
MEx1

then

Tabata Row

375lbs. Beat previous recorded record by 10lbs. Lift was easy. Could have easily done more, but my form would have sucked.

6 calories on the Tabata Row. Setting was at 5 (water). Should have increased the resistance. The Tabata rowing was way too easy.

Angie

100 pull-ups

100 push-ups

100 sit-ups

100 squats

27:04

Not bad at all, I don't think. John counted my reps and I counted his. That definitely made it easier to keep track. I think my form was also a little better with someone watching the whole time.

3/9/10's WOD:

500M Row
30 Kettlebell Swings
30 Burpees
100 Air Squats
25 Deadlifts (225#/135#)
30 Ring Dips
400M Run
15 Squat Cleans (135#/95#)
30 Chest to Bar Pull-Ups
500M Row

31:52 (this may be incorrect, but should be close).

From 3/2/10 workout

“Cindy”
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Squats

15 rounds. Did very well in this workout. Push ups were the only thing slowing me down. That was true for everyone though.

From 3/8/10:

Clean and Jerk
5-5-5-5-5

135lbs. Did one set at 155lbs.

Also, Completed 180lbs clean-and-jerk and a 135lbs snatch last friday. My form was crap, but that qualifies me for 2 milestones toward the advanced class. We are at 5 of 7 now.

Daniel

50 Pull-Ups
400M Run
21 Thrusters (95#/65#)
800M Run
21 Thrusters (95#/65#)
400M Run
50 Pull-Ups

22:42. Nice little workout.

Today’s WOD:
Press
5×2 (80% max)
then
AMRAP 10:
15 Box Jumps
10 Push Presses (45#/25#)
5 V-Ups

115 lbs (easy) on the press.

7 rounds on the Amrap. Felt strong today. Getting stronger.

I don't think I qualify for the advanced class. Not sure how I feel about that. Jake says anyone who has been coming for 6 months to a year should qualify. Since I've been coming for well over a year, not being able to qualify makes me feel like shit. However, I heard other people who have been around nearly as long as me say the same. It will be close either way, qualify or not.

So far I know I qualify on the snatch, deadlift, muscle-up, and press. So I need to eek out 3 more qualifying times. Most likely candidates are the 400m run, 2000m row, clean-and-jerk, or double-unders. I might try those this afternoon before class.

Required Completed Pulling Muscle-Ups (1?) Yes HSPU 5, Full ROM Double Unders 100 in 5 Minutes 2k Row 7:30 Snatch 135lbs 3/2/10 (135 lbs) Press 135lbs 3/4/09 (145lbs) Clean and Jerk 180 Deadlift 360 11/13/08 (365 lbs) Back Squat 270 245 Max (not qualifying) 400M Run 1:15

Deadlift on the rack.

2 Rounds:

Odd Object Carry, 160lbs Keg
Hand Over Hand Sled pull, 35′ (90lbs)
Odd Object Clean and Press, 3 reps (85# Axle, 100# Log)
Dumbbell Clean and press, 3 Reps each arm (1.5 pood)

Got to 400lbs on the deadlift. Couldn't move 450Lbs (we were doing 50 lb jumps)

2:48 - We got in a hurry and I ended up having to lift the 85lbs axle on Round 2 b/c someone was using the 100lb log at that moment. Fun little test. My lower back is killing

Today’s WOD:
Overhead Squats
5-5-5-5-5
then
4 Rounds:
400M Run
20 Pull-Ups
20 Burpees

135lbs max on the overhead squat. Could have done more, but would have sacrificed form. Felt great!

22:15 Good time today. Feels like I'm getting back into the swing of things. Don't know if it's the dieting or getting into the gym more, but I like it.

From a couple days ago.

Today’s WOD:
Snatch
7×5 @ 60%
then
AMRAP 15
3 L Pull-Ups
6 Kettlebell Swings
9 Wall Ball Shots

Started at 95lbs, which was a little aggressive after not snatching in a while. Dropped down to 65lbs, got comfortable quick, and jumped to 85lbs which felt great! Should try it again later this week. See if we can get some real weight moving soon.

Workout netted me 10 rounds. Pull-ups are a weakness again. Can't seem to do more than 4 dead-hangs without stopping. Dips don't seem that great either. A little work could bring these right back.

15 Handstand Push-Ups
1 L Pull-Up
13 Handstand Push-Ups
3 L Pull-Ups
.
.
.
1 Handstand Push-Up
15 L Pull-Ups

28:34

Despite being dead last to finish this workout, I liked it. I did every rep as close to dead-hang as possible. My pull-ups are a little behind what they used to be. This type of workout could get them back in shape.

Today wasn't a great day in Nutrition Land.

Fate bitch-slapped Monday's big start to the Nutrition Challenge today. In a panic, I turned to the vending machine and Hardee's.

Before we get into my catastrophe, let's explain the Nutrition Challenge. Jake Rowell, who heads CrossfitRVA, challenged all the members this month to eat better. The kicker is a pot at the end of the rainbow for the crossfitter who lost the highest percentage of fat before March. Everyone dropped $10 on the challenge (my weight 187 but BF% is unknown and doesn't matter).

While not outlining any eating requirements, Jake is encouraging us to lean towards the paleo-diet. I, the aggressive type, decided to go 100% paleo (excluding weekend meals with Julie).

Monday, Tuesday and Wednesday all went very well. I noticed a serious sugar craving around noon which was easily squashed with my favorite, granny smith apples. Today, everything changed in an instant.

This morning for breakfast I fried one egg in olive oil, instead of the usual two or three, and mixed it with spinach. For work reasons, around noon feeding time, I found myself somewhere in B** F*** nowhere VA. By this point I was famished and a vending machine was the only "food" provider around. So, two Snickers bars it was (an hour apart)! By 3:30 I couldn't take it anymore. On my way back home I pulled into a Food Lion parking lot, but the lines inside looked horrifyingly long. I finally settled for a quick, guilt-ridden run to Hardee's in the same parking lot. Two Cheeseburgers for $3! What a deal! Fortunately I skipped the ginormous Coke to wash it down.

It wasn't an instant before I felt mildly guilty. While this is a setback, it is a also a learning experience. It's easy to try running before you learn to walk, and often times that is the best strategy. Not in this case. The problem today was a lack of preparedness. I don't really have a set plan other than to just "eat Paleo." Whatever that means.

For the rest of this challenge or until I feel comfortable, I am only going to expect half of my meals to be Paleo specific. The intention is to work into a very good diet by months end. Until I break old habits, like waiting until I'm hungry to prepare for the next meal, there will be speed bumps.

There you have it. I am resolute to improving my diet, but not naive enough to think it will happen overnight. Now it's time to work on that plan...

Today’s WOD:

Back Squat
7×3

205x5 sets then dropped to 185x2 sets

then

8 Rounds:
10 Pull-Ups
20 KB Swings

17:05

Nutrition Challenge

Yesterday was the start of the Nutrition Challenge at Crossfit. And it's just the thing to kick my ass back into high gear. I love challenges. I stopped drinking as a challenge to myself. Started crossfit. Started taking classes again. Went vegetarian for a bit. The list goes on.....

What really gets me about a challenge is not the challenge itself, but the opportunity to see life from a different point of view. If you ever watched Morgan Spurlock in Supersize Me or his TV show 30 Days, you would see where I'm coming from.

In 30 Days Morgan, or a proxy, takes on a completely different lifestyle for...you guessed it 30 days! In one episode Morgan lives on minimum wage. In another his NYC friends live "Off the Grid" on an ecological farm.

Like Morgan, I enjoy these glimpses of a different lifestyle. Some changes, like not drinking, stick. Others are discarded, like vegetarianism. In either case I gain a new respect and perspective for those who incorporate The Challenge into their lives permanently.

Baseline Workout

100 Double Unders
90 Squats
80 Push Presses (45#)
70 Anchored Sit-Ups
60 Push-Ups
50 Walking Lunges
40 Pull-Ups
30 Box Jumps
20 Wall Balls
10 Burpees

30 Minutes 4 Seconds

Wow, couple things to drop on this post:

Holy ####, I haven't posted since September?! For the record, I have been going, but not as much as I should.