July 29, 2010

CrossFit

Warm up

WOD
1000 meter row
50 thrusters- 15 lbs.
40 anchored sit ups
30 pull ups- yellow band
20 weighted lunge steps- 15 lbs.
10 renegade rows- 15 lbs. (real pushups)

Time- 16:03

Warm down- 6 sprints
2 @ 70%
1 @ 80%
2 @ 100%
1 @ 70% (leg bothering me)

6 real pull ups! 2, 2, 2 YEA!

My goal this summer was to get pull ups and I did. I've gotten them the last three times I've gone to CrossFit, so I know it's not a fluke. Now I can stop tearing my hands up to prove it to myself!

July 27, 2010

CrossFit

Warm up with shoulder rotations, 3 rounds of 10 overhead PVC squats, 5 pull ups- yellow band, 5 ring dips- red band

WOD
3 rounds
2 laps
11 manmakers- 15 lb. dumbells

Time 19:10

6 pull ups without band (2, 2, 2)
Felt great! Got up on the first kip instead of having to kip several times before going up! Could've gotten more, but my hands were killing me!

July 26, 2010

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups (knees/toes), 10 sit ups

Power Clean
3-3-3-3
65, 75, 85, 90

Maybe could've gotten a couple of 95.

WOD
"Helen" with rowing instead of running

3 rounds of
500 meter row
21 kettlebell swings- 35 lbs.
12 pull ups- red band

Time- 12:51

My kind of workout- nothing too heavy!

July 24, 2010

CrossFit

Warm up with lunges, jumping jacks.

WOD
AMRAP in 8 minutes

21 air squats

9 toes to bar (after you click on the link, scroll down to archives and click on July 18 14:00-15:00)

5 rounds

Rest 2 minutes

500 meter row
21 push ups (knees, toes-wormish)
2 rounds

Rest 2 minutes

21 slamball- 12 lbs.

9 burpees

4 rounds + 18 slamball

July 23, 2010

CrossFit

Warm up with lunges, 1 extra lap, bear crawl.

Push Press
3-3-3-3
65, 75, 85, 90

Last time I did 70, 80, 90 (1), 85

WOD
AMRAP (as many rounds as possible) in 10 minutes
7 clean and jerk- 65 lbs.
7 burpees

5 rounds + 7 clean and jerks

July 21, 2010

CrossFit

Warm up with lunges, air squats, frankensteins, push ups

WOD
21-15-9
Thrusters- 55 lbs.
Pull Ups- red band
Squat Cleans- 55 lbs.
Deadlifts- 55 lbs.

Time- 28:??

Thrusters and squat cleans in the same work out killed me!

July 19, 2010

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups (toes and knees), 10 sit ups

1-1-1-1
Push Press
55, 60, 65, 70 Yea! It took everything I had to get 70 up, but I did it.

WOD
AMRAP in 10 minutes
5 SDHP- 65 lbs.
7 ring dips with blue band
10 burpees

5+8 reps

Shoulders kept giving out on those ring dips.

CrossFit Games

What an amazing weekend. I spent most of it glued to my iPod or computer watching the 2010 CrossFit games go down. These people are amazingly strong and fast and have so much heart! If you have a chance you should take a look at the archives from the games and check out some of the things they did! It was awesome and inspiring!

July 16, 2010

CrossFit

Warm up with 10 overhead squats with PVC pipe, 10 push ups (toes and knees), 10 sit ups

Squat Clean
1-1-1-1
65, 75, 85, 90

WOD
"Elizabeth"
21-15-9
Squat Cleans- 65 lbs.
Ring Dips- red band

Time- 14:18

I hate any kind of squatting!

July 14, 2010

CrossFit

Warm up with overhead squats with PVC pipe, shoulder rotations, burpees

Front Squat
5-5-5-5
70, 70, 90, 95 (3)

WOD
21-15-9
Slam Ball- 12 lbs.
Box Jumps- 20 inch box- jump up, some step down, some jump dosn
KB swings- 35 lbs.

Time- 5:30

My front squat is improving! I hoped to get 1 or 2 at 95, but I got 3. I think I kind of gave up early on the fourth because I was happy with my 3. It was tough!

Food Log
Breakfast 1- a few grapes, half glass of 2 % milk with sugar free Nesquik
Breakfast 2- smoothie with protein powder, strawberries, blueberries, grapes, ice
Lunch- beef stir fry

July 13, 2010

CrossFit

Warm up with bear walk, lunges, air squats.

WOD
4 rounds of
10 push ups- all on toes!
10 sit ups with ball
10 squats with ball
10 lunges steps with ball
10 wall ball
2 laps with ball

Time- 28:??

First workout doing all push ups on my toes! Yea! The first 2 rounds I could do 5, rest, and then 5 more, but the last round the last 4 or so I could only do 1 at a time. At least I did them!

July 12, 2010

CrossFit

Warm up with 3 rounds of 10 air squats, 10 sit ups, 10 push ups (on toes/then knees).

WOD
Fight Gone Bad

3 rounds with 1 minute rest between each round,

One round consists of
1 minute push press- 55 lbs.
1 minute rower for calories
1 minute wall ball- 14 lb. ball
1 minute sumo deadlift high pull- 55 lbs.
1 minute box jumps- 20 inch box

TOTAL- 201

Total is the total number of reps performed. I started at wall ball and finished on the rower. My shoulders, back, and legs were still pretty sore and tired from Saturday, so I think my total would've been higher if I was 100%.

Last time I did this in November I got around 225, but that was with step ups on the 20 inch box instead of jumps. Today I jumped up, stepped down.

My goal was to crack 200 and I did, so I can't be too disappointed!

July 10, 2010- CrossFit Houston Girls Only Challenge

Yesterday was CrossFit Houston Girls Only Challenge and my first ever CrossFit Competition! I was so excited and so nervous at the same time! In this challenge all competitors take part in the first two workouts (WODs) and the girls with the fastest times (the top 50%) moved on to WOD 3. After WOD 3, the top 10 girls moved on to WOD 4. My goal was to make it to WOD 3 and to not have any regrets about how I did, but I ended up making it all the way to WOD 4! Here is a group picture of all the competitors. I'm in the top left corner with the group of purple shirts (I'm on the right in the group of purple shirts). There were 2 divisions, standard and scaled. I was in the scaled division because I can't lift the heavy weights like the girls in the standard division. I had no idea how I would do compared to the other girls and I had no clue what to expect.

I was in the last heat for the first WOD. There was an 11 minute cut off time and after watching everyone go before me, I was pretty sure I'd make the cutoff time. In this WOD there were 10 of us going at a time. My biggest worry in this WOD was picking up the sandbag off the ground.

WOD #1 (11 minute cutoff):
350 meter Row
100 meter 70 pound Sandbag Carry

100 meter run

50 meter Uneven Farmers Walk with a 35 pound kettlebell and a 30 pound dumbell
100 meter Run
100 meter 70 pound Sandbag Carry
350 meter Row

Time was around 8:08

I was hoping to keep my row at around a 1:57 pace (1:57/500 meters) but with the adrenaline flowing I was going at about a 1:45 pace. I knew I wouldn't last at that pace, so I forced myself to slow down. I kept an eye on everyone around me to see what they were averaging, so I didn't get too far behind.

In the heats before me it seemed like everyone was finishing the row around the same time and that's what happened in my heat. We all headed to grab the sandbags and once I got a good grip I headed out. We could only bear hug the sand bags, so if you gripped it too high, it would start to slide out of your arms. You had to grip the bag low so if it slipped at all you still had room to hold it. I was behind one other girl at the start of the sand bag carry, but I caught up to her and passed her. Then I stayed ahead of everyone the rest of the way.

After taking the sandbag the first 100 meters, we had to run back 100 meters the other way and grab a 35 lb. kettlebell and a 30 lb. dumbell for the farmer's carry. I jogged most of the way down with them, but walked a little ways before the turn around to rest a bit, then I jogged back to the start.

I put the kettlebell and dumbell down then ran the 100 meters back out to grab my sandbag. I picked it up and carried it back to the rowers.

I had to stop once to fix my grip, but I didn't stop too long.

The hardest part of that WOD was the row at the end. I was tired from pushing myself and that row felt like it lasted forever!

My time ended up being around 8 minutes and 8 seconds. It was awesome!

WOD 2 was a suicide run. You started at the first cone, ran to and around the second cone then back to the first. Then you ran to and around the third cone, then back to the first cone and so on. I think there were 4 cones to run to. My biggest fear with this WOD was running too fast/hurting my knee and slipping in the grass going around the cones. There were 6 of us in our heat. I started off at a good pace, not too fast and not too slow. We were all together after going around the second cone, but then the girl next to me and I started to pull ahead of everyone. I stayed with the girl next to me until the last sprint to the end. We turned that last cone and I took off and she didn't, so I finished first in my heat again!

I'm not sure of my time for the shuttle run.


After WOD 2 we had an hour long lunch break. They totaled the times of the first 2 WODS and posted the names of the people that would be going on to WOD 3. The top 50% would move on to WOD 3. I was pretty sure my name would be on the board since I finished first in both my heats and it was. Out of the 5 girls from CrossFit Katy in the scaled division, I was the only one going on to WOD 3.

At 11:45 WOD 3 was announced and this is what it was...

WOD #3:
21-15-9
Slam Ball with 15 pound ball
Box Jumps Over 17 inch box
Russian Kettlebell Swings - 35 pounds

So basically with this WOD we do 21 slam ball, 21 box jump over, 21 kb swings, then 15 of each, then 9 of each.

I was really unsure how the box jump overs were going to go. We've never done box jump overs, so I was kind of worried. I recently started jumping on a 20 inch box during our workouts, so I was hoping the 17 inch box would look small and I would have no problem getting over it. I knew I could do the 35 pound kettlebell swings because I swing a 35 pound kettlebell during our workouts on a regular basis now. The slam ball was a little heavier than I was used to, I normally use a 12 lb. ball and this one was 15, but I knew I could do it. Before each heat started we got to practice each movement to make sure we could do it. I got a few box jump overs in and felt pretty confident about the whole workout.

The workout started and I was moving pretty fast on the slam ball. I slowed down a bit thinking I needed to save something for the box jump overs. I got to those jumps and boy were they tough! I got to the fourth one and I was breathing hard! I knew I just had to keep going and that I could recover a bit at the kettlebell swings.

I finished the 21 slam ball first and stayed ahead of everyone else the whole time. I wonder if I would've gone a bit faster had there been someone close to beating me. I tried to go as hard as I could, but I think I took a breather or two because I knew I was ahead. My time ended up being around 5 minutes 50 seconds, I think.

After WOD 3 they took a few minutes to set up WOD 4 and to post the names that were going on to WOD 4 (the top 10 girls in from WOD 3). I knew I would go on since I won my heat, but I was really unsure about the next WOD because I saw them setting up deadlifts and I'm not a great deadlifter! They announced the WOD and the scaled weight for the deadlift was 135. I've never done 135 in a workout before so I was really worried (I've done 125 once, but mostly 115). I was also really worried about the tire drag and pull. The weight for the standard division was 95 lbs. The scaled weight was only 10 pounds less at 85. I watched the girls in the standard division struggle with 95 and right then I knew I was done. If the standard girls were struggling to pull 95 pounds and their squat maxes are like WAY over 100 I knew I was going to have a super hard time pulling 85 when my squat max is a measly 100.

WOD #4:
4 Rounds of
5 DeadLifts- 135 pounds
30 meter Tire Drag-out 85 pounds
7 Single Dumbell Push Press Right arm, then Left arm 30 pound dumbell
30 meter Tire Pull-back 85 pounds

When the WOD started I knew I was going to struggle. The deadlifts were heavy and the tire was REALLY heavy.

The first trip down wasn't so bad and the trip back wasn't either. The second round came and the deadlifts were even heavier and the tire was harder to pull.

The push press, 30 lbs., 7 on one arm, then 7 on the other started to really get tough by the 3rd round. I could only get 3 before I had to put the weight down and then get the last 4. The last round I could only manage 2 at a time on my left arm because it's a lot weaker than my right.

On the 2nd trip back with the tire I thought about how bad I wanted to quit. I've never wanted to quit anything more than I wanted to quit dragging that tire right then. I knew there was no way I was going to win because I was struggling and hurting so bad. I really wanted to cry at that point, but I kept going. I heard all the people from CrossFit Katy yelling for me so I kept on going. At that point all I was trying to do was finish.

I have never felt that much burning in my quads ever. Each time I stopped pulling that tire it was because my legs were on fire and they weren't working. It was the hardest thing I've ever done. Ironman was tough, but there wasn't a point in the Ironman where my body was just not working.

The most frustrating part about the whole thing was that there were girls in the scaled division that I don't think should've been in scaled. To me the SCALED division is for people who can't lift the heavy weights. I watched the scaled heats before mine and there were a few girls that were deadlifting 135 like it was nothing. It looked like they could've done it with one arm. Before the workout started the guy that set it up said it was supposed to be a heavy deadlift. This wasn't heavy for these chicks and they ended up winning first, second, and third. The final standings were determined by your total times for WODs 3 and 4 and they killed me on those deadlifts and tire pull.

They should be posting the times for all participants through all WODs soon, and I'm curious to see how I did in the first 3 WODs compared to everyone else. Overall it was an awesome experience. I love pushing myself as hard as I can to see what I can do even when it hurts as bad as it did in WOD 4. I can't wait for August for CrossFit Katy's Bring the Heat Summer Challenge!

July 7, 2010

CrossFit

Warm up with 2 rounds of 10 air squats, 10 push ups (10 on toes/3 toes, 3 knees, 4 toes), 10 sit ups

Bench Press
5-5-5-5
65, 75, 85 (3), 80

WOD
AMRAP in 12 minutes
3 clean and jerk- 65 lbs.
6 pull ups- red band
9 burpees

Total rounds- 6 rounds + 3 clean and jerks

July 6, 2010

CrossFit

Warm up with shoulder work with PVC

WOD

5 rounds of
40 double unders
30 box jumps- 20 inch box, jump up/step down
20 kb swings- 35 lbs.

Time- 24:59 (Rx'd)

Fastest Rx'd time of the day so far. I got 25 double unders in a row the first round, but the air was sucked right out of me! They are so tiring. Double unders are like sprinting. Box jumps after double unders were tough. My legs felt like jello the last round. The kb swings were tough on my back after deadlifts yesterday. When I kept my core tight it helped my back.

July 5, 2010

CrossFit

Warm up with lunges, push ups- 10 on toes, 5 on knees 5, on toes, frankensteins, butt kicks

1-1-1-1
Deadlift
140, 150, 160, 170
New PR for me! So happy to go up. Before I got sick max was 165. Not sure if I could've done 175. I guess we'll see next time.

WOD
20-15-10
KB sumo deadlift high pulls- 35 lbs.
Burpees
1 lap with KB

Time- 11:53 (Rx'd)

July 3, 2010

CrossFit

Warm up with 10 burpees

WOD
1/2 Murph
4 laps
50 pull ups- red band
100 push ups on knees
150 air squats
4 laps
Time- 29:18

I did more squats on accident because I'm a dork and thought we were supposed to do 300!

Beginning the first part of the run. That's me in the purple.

July 2, 2010

CrossFit

Warm up with 2 rounds of 10 air squats, 10 sit ups, 10 push ups (first round 5 on toes/5 on knees, second round 3 on toes/5 on knees/2 on toes)

3-3-3-3
Push Press
70, 80, 90 (1), 85

Shoulders were tired. I was hoping to get 90, but couldn't get that 2nd one up.

WOD
2 minute test
Wall ball- 14 lbs. -40
KB Swings- 35 lbs. -40
Box Jumps- 20 inch box- 40 (jump up/step down and jump up/jump down)
Rower for cals- 31

RX'd!

Last two minute test we did in February I got 50 kb swings with 35 lb. kb.

July 1, 2010

CrossFit

Warm up

WOD
500 meter row followed by
3 rounds of
20 pike push ups on 24 inch box
15 pull ups with red band
20 db squat cleans- 12 lb dumbells
then another 500 meter row

Time- 21:18

Yay for pull ups! I got one without the band (with lots of kipping)!