Thursday, December 5, 2014

OHS

65x5

85x5

105x3

109x5

124x3

138x1

Chin up

BWTx5

7.5x 3, 2, 3, 2

Max: 5

WOD

3 Rounds for reps:

1:00 max air squats

1:00 max KB clean and press @35#

1:00 max burpees

1:00 Rest

Score: 180 reps (65, 57, 58)

Monday, 01.07.13

Front Squat

55x5

85x4

115x3

145x2

155x1

140x3

125x5

Pull-up

Strict/Neg = 1/4

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

4, 4, 3, 1, 2, 1

WOD

3 Round for Time:

30 Squats

7 Ring Dips (blk band assisted)

10 hang power cleans 75#

Score: 6:57

Thursday, 12.27.12

Back Squat

35x5

95x4

135x3

170x2

200x1

205x0, 1

I need to keep my elbows down and my grip on the bar narrower.  This really helped because it kept me from leaning forward.

Deadlift

95x5

125x4

155x3

175x2

205x1

220x0

Tabata Pull-ups

6, 6, 6, 6, 4, 5, 5, 6 = 44

Tabata Squats

126

Tuesday, 10.30.12

Overhead Squat

35x5
55x4
75x3
100x2
120x1
85x5,3,2,5

I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85.  I was going off my prior 1RM of 145 which was on June 8, the day before my injury!

Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives

3x5 bar dips on the yellow parallel bars with the red band

Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats

I lost count but I think I had either 6 or 7 rounds +6 air squats

Tuesday, 09.25.12

For Quality 15:00
3 HSPU
10 hollow rocks
10 hip extension
10 air squats
10 double unders

Monday, 07.09.12

I'm baaaack...sort of. This past month, my workouts have been very sporadic and limited.  What started out as one of those pesky neck kinks that I get every so often, has turned into a month long injury that I am currently treating with pain meds and a muscle relaxer. 

In the mean time, I began working on:

Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top.  I squat back and sit down on the box and then immediately stand back up.  I started at 125 pounds and today I did 135 lbs, 3x5.  I plan on adding 5 lbs each week.

What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well.  This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads. 

I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes).  I plan to continue doing something like this once a week.

Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"

50 Box Jumps
50 35# KB swings,  American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00

It felt good to get after it, and I tried to be careful and not strain my neck.  Hopefully I won't pay for this later!

Wednesday, 04.18.12

SWOD: 5x3 @ 115 (80% 1RM)

Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between

25 Rounds +3 HPC + 1 sit-up

Wednesday, 3.21.12

Warm-up

I warmed up with some handstand hold practice.  I got some helpful pointers from Nick, a gymnast who used to coach gymnastics.

Some things I focused on were: 1.) not only point my toes, but actually try to pull and reach upwards through my toes 2.) Tighten my core.  Now this one should be a given and I've always thought that I was tightening my core.  This time however, I was transferring that hollow-body positioning that I practice on the floor, to my handstand position.  This meant I was pulling my belly-button in as far as I could and really focusing on tightening EVERYTHING. 3.) Looking forward

Thanks Nick!


SWAT Training

Jenna and I partnered up for some friendly competition against the Fairfield SWAT team.  The workout was:

800m Run
150 push-ups
150 sit-ups
150 squats
800m Run
*On the minute - 2 Pull-ups*

Partners start with 800m run.  Begin 150 push-ups as soon as the last partner completes the 800m. Partners collectively perform the 150 push-ups, sit-ups, and squats.  Both partners must stop and complete 2 pull-ups on the minute, every minute.  When all 3 sets of 150 reps have been completed, both partners must run the final 800m.  The clock doesn't stop until the last partner completes the run.

Our time: 22:25  Jenna and I came in 2nd place!! Jenna actually came in at 22:04 but I was behind so our final time was 22:25.  The 1st place team was 21:5? so we weren't too far behind!

Our strategy: We started off alternating 10 reps each of push-ups.  My last set of 10, I stopped at 5 and Jenna finished.  Then we alternated doing 15 sit-ups.  Finished alternating 25 squats.  At the end, I finished off Jenna's set of squats (I can't remember how many).

Monday, 03.05.12

HAPPY BIRTHDAY ERICA! 


Strength:  Front Squats: 3x5 @ 85%

Worked up to 3x5 @ 135#


Conditioning: "Coach Erica"
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)

14:18 HSPU to 2 abmats

Wednesday, 02.22.12

Last day at Lahaina CrossFit!  Today's class consisted of two regular members and about 8 visitors on vacation.  There was even a guy there that was getting married later on that day.

Strength:

Deadlift

105x5

115x5

135x5

Metcon:

10 box jump 20"

10 deadlift @125

10 squats w/35# kettle bell

Parking lot sprint

I'm still a little bit hesitant with my deadlifts so I went light on my weights.  About half way through the metcon I was feeling a strain in my back in the same place that I pulled before.  I was trying to work through it, but decided to strip the weight down to 105# for the last two sets.  

7 rounds +3 box jumps

Thursday, 03.01.12

Strength:
Push Press 1-1-1-1-1  85, 95, 105, 110, 115
A reminder to push my head through right away helped!

Metcon: "1/2 Cindy"

AMRAP in 10 minutes:
5 pull-ups
10 push-ups
15 squats

9 rounds + 2 pull-ups, hand release push-ups

Saturday, 01.28.12

Conditioning: "Running Angie"
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m


This was run as a partner WOD.  There was an odd number of people in class at 9 am so I thought maybe I would get out of doing the workout but then Craig volunteered to be my partner.  I was intimidated to be his partner, but jumped in nonetheless.  Craig carried us through my two weakest events - pull-ups and push-ups!  We just switched off as we were fatigued and then ran the runs together.  


Time: 24:26

Thursday, 01.19.12

Strength: Shoulder Press 3x3
I worked up to 65 and did my 3 sets there.

Conditioning:

Metcon: "SWAT Op Gone Bad"  

1:00, :45, :30, and :15 rounds each of the following:

- Pull Ups

- Sit Ups

- Push Ups

- Squats

My total was 246 which was 4 shy of the required 250 reps for the Fairfield SWAT team.  This was my first time doing this workout.  Next time I plan to concentrate more on my transitions so I don't waste time there.  


I went into it expecting to struggle on pull-ups and push ups and then make up my numbers on the sit ups and squats.  However, the required form for sit ups was arms crossed over chest rather than arms extended overhead that I usually do.  This made a HUGE difference - probably cut the amount I normally could have done in half.  

Thursday, 01.12.12

Push Jerk 1-1-1-1-1-1-1
65, 85, 95, 105, 115, 125, 135

As far as I know, 135 is my PR for a push jerk.  The only other record I could find was that I had a 120# 3RM in November.

Metcon: Tabata Squats, followed by 4:00 of chest to bar pull-ups

I totally messed up counting this workout (surprise, surprise!).  On my tabata squats I kept a running tally, rather than counting the least amount of reps obtained in a set.  I had a total of 146 squats.

I also messed up the c2b pull-ups.  I read the board wrong and did just regular pull-ups for the 4 minutes.  I had a total of 31 regular pull-ups.

Wednesday, 01.04.12

I was worried about my back after pulling it yesterday but I woke up this morning and it felt OK so I went ahead and worked out. 

Skill: Rope Climb

I had two climbs to the very top.  In the past I've only gone up to the black tape (15 feet I think?) but as long as I didn't look down, I was able to go all the way to the top.  Note to self - wear long socks next time.  Even though I had long pants on, I still got a mean rope burn on the front of my ankle.  It's not even shaped like anything cool.

Metcon: 

"Cindy"

5 pull-ups

10 push-ups

15 squats

I had 12 rounds + 5 pull-ups + 6 push-ups Rx which was a PR

I feel like I'm getting better with my pull-ups.  Usually I am fatigued to the point where I'm only able to do one at time after a few rounds.  This time I was able to string all 5 for several rounds and towards the end I was consistently stringing 3 and then 2, which is a big improvement for me! 

I found that I tend to control my descent with negatives on the way down, rather than just let momentum pull me down.  This time I let myself drop down more and was able to get a better kip at the bottom.  I was also surprised that I didn't have any tears in my hands after doing 65 pull-ups. 

Push-ups killed me.  I did them all hand-release and that was definitely the hardest part of the workout for me.

Squats were fine.

Tonight I played soccer and the Cougars were victorious 3-2. We are currently in 2nd place.  We were tied 2-2 in the second half and in the last 40 seconds, we scored a goal for the win! It was super fun, but tonight my back is killing me!  I made it through the workout this morning no problem, but playing soccer was not a good thing for my back.  

Saturday, 12.17.11 Capoot Fitness Challenge

1st Annual Capoot Fitness Challenge at CrossFit Solano

Today I competed in my first CrossFit competition which was a perfect first event because it was more for the challenge rather than the competition.  It was a fundraiser held at CrossFit Solano to honor Officer Capoot who was killed in the line of duty last month.  It was a great event with a huge turnout, and all of us were united for an honorable cause.

These were all partner workouts so Erica and I partnered up.
The Workouts:

WOD #1:
3:00 max reps of:
Pull-ups

3:00 max reps of:
Hand Release Push-ups

3:00 max reps of:
Air Squats

Each partner would take turns, swapping out when the other was fatigued.  I was most worried about the pull-ups but was pleased with the adrenaline rush I got which helped push me through, even though at the end Erica and I were only busting out one at a time!  I think we ended up with 89 total.

Our total for the whole WOD was 292

WOD #2:
19 Min. AMRAP
"497"
This was officer Capoot's badge number - 497

4 Jerks
9 Deadlifts
7 Front Squats
@95#

One partner lifted while the other partner ran 497 meters.  Partners would swap each time one came in from the run.

This one was super tough.  95 # was heavy and Erica and I almost scaled down, but I'm SO glad we stuck with it and went RX!  We had 8 rounds.

WOD #3:
This was the floater WOD, meaning we didn't know what it was until that day.

5 Min Max Rep basketball baskets from behind free throw line.
On the minute for 5 minutes:
Both partners and to do 8 burpees each and then only one would shoot max baskets for the remaining minute.

I haven't shot a basketball in years, and it showed!  I had 6 baskets, which was actually one over the goal Erica and I had set of 5 baskets :)

Friday, 11.25.11

SWOD: Push Press 5-4-3-2-1

65x5, 70x4, 75x3, 80x2, 85x3

Metcon: 21, 15, 9, 3

Jumping Pull-ups

Air Squats

Sit-ups

Weighted OH walking lunges

8:55

Tuesday 9.13.11

I almost let a dentist appointment stand in the way of getting today's workout in, but I'm one that if I don't go and get it done in the morning, the probability of me fitting it in decreases significantly.

So once I decided I would go after all,  I was late but jumped in and was able to get today's metcon in.

Then off to the dentist where I did a max open mouth hold of about 30 minutes. Dr. Hekking was able to get 3 reps of fillings in and I went home and ate applesauce.

Warm-up:
400 m run
PVC Pass throughs
10 PC Overhead Squats

SWOD (Strength Workout of the Day)
I warmed up to 105# but only got one set in.
1x5 @ 105#

METCON: As many rounds as possible in 12 minutes of:

3 Power Cleans @ 85% of today's 3 rep sets
1 Round of Cindy (5 pull-ups, 10 push ups, 15 air squats)

I completed 6 complete rounds @ 95#