Thursday, 02.16.12

"Randy"
75 Power Snatch @45#
8:32

Then: Run the loop 3 times, running uphill backwards

First thing Anthony said to me when I walked in was "get ready to sweat today".  I knew he wasn't kidding because I was already sweating when I walked in because of the humidity here.  It's not too bad - I've felt worse in Boston one summer, but it's definitely noticeable!

I did "Randy" in 8:32 - about 1 minute slower than my PR.  I had to use a men's 45# bar so that slowed me down because it was my grip that was fatiguing before anything else.  I guess I'm spoiled using the "ladies bar" all the time.

I also didn't pack long socks or long pants, so I kept hitting my shins.  I have to admit that the vain side of me was worried about how I would look walking on the beach with ugly red scrapes on my shins, but the competitive side of me won out and...well, I've got ugly red scrapes to show off on my shins!

I'm not sure how far each loop was that we ran - I'm guessing 400m, with about a third of it running backwards uphill each time.  I'm going to go ahead and mention - purely for entertainment value - that I ran right into a parked car as I was traveling backwards, which made me feel about as dumb as I felt running backwards up a hill. But luckily I was moving super slow so no harm done except to my pride.  And one glance up at the deep blue waters on the horizon and all feelings of embarrassment were quickly forgotten.  Amazing how such a beautiful view can do that to you, if you happened to be dumb enough to run into a parked car.

Wednesday, 02.15.12

I'm lucky enough to have Lahaina CrossFit just up the road from me.  They have a 6 am and 7 am class which is perfect for me to sneak out and get my workout in first thing while everyone is still sleeping.  My family and friends think I'm crazy for working out while I'm on vacation, but I have to feed the addiction! 

I met Anthony Bianucci, owner and trainer at LCF.  He was super friendly and welcoming and gave me a bunch of tips on things to do, sights to see, and places to eat.  I was in class with one other girl that lived in Hawaii but was from Calistoga.  We were remarking on what a small world it is when Anthony mentioned that his best friend lives in Winters, and all of us there knew where Winters was! 

Deadlift

3x5 @ 50%

5 @75%

3 @ 85%

1+ @95%

I went light on the deadlifts, working on form and got up to 155 which is where I stayed for the met-con

5 Rounds for time:

3 Deadlift @ 75% of 1RM

5 Strict Chin-ups

Traveling burpees from rack to parking lot.
Time: 7:34

I thought the traveling burpees were "fun" (a burpee, followed by a broad jump.  The further you jump, the less burpees you end up having to do) and want to try them in a WOD sometime.

Tuesday, 02.14.12

Happy Valentine's Day!

"Vacaville to Maui"

3 Rounds for time:

50 pound suitcase pull
25 pound carry-on luggage carry
25 pound carry-on luggage push press into overhead compartment
Completed with weighted backpack on

-Rest for 5 hours

Round 2

-Rest for 1 hour

Round 3

I wasn't really happy with my time, so I think this will definitely have to be a WOD I try again in the near future...

I have to admit I am bummed about missing this week of doing the 2011 CrossFit Open WODs, but alas, not enough to stay home.  I plan on hitting Lahaina CrossFit this week! 

Monday, 02.13.12

2011 CrossFit Open 11.3


SWOD: Front Squat 5-5-5-3-3-3
85x5, 105x5, 115x5, 125x3, 135x3, 155x2, 155x1
My 1RM on front squat is 155#, so I was pretty happy with my numbers on this one.  I think it's safe to say my 1RM has gone up.


Metcon: As many reps as possible in 5 minutes:


-Squat Clean 110#
-Jerk 110#


I was looking forward to to trying this workout to see if and how much I've improved in a year.  I specifically remember this one because I remember being really worried about having to do a 110# clean, let alone a squat clean.  I had to break it down into 3 movements - a clean, front squat, then jerk and I had my score was 14 (7 rounds).  


Today's score:



11 rounds + 1 squat clean rx = 24 pts

Totally stoked about by score! This time I was able to do complete squat cleans rather than breaking it down to a clean and front squat.  

Saturday, 02.11.12

This was a killer workout but I actually enjoyed it in that weird, CrossFit masochist way. This workout is a combination of "Helen" (400 m run, 21 kb swings, 12 pull-ups) and "Fran" (21-15-9 reps thrusters, pull-ups).

Craig challenged us to go slightly higher than prescribed weight so I decided to do the thrusters at 75# instead of 65#.  I'm not sure what the prescribed KB weight is but I'm not allowed to do a workout with anything lighter than 53#, per Melissa.  She even tried to get me to use the next size up...uh, maybe next time! 


I did catch myself jogging during one of the 400m runs so I kind of yelled at myself to up the intensity on the runs. I use them as a rest period so I can get a little lazy sometimes. The pull-ups were the hardest part for me and definitely slowed me down.  I really need to work on stringing more together. 

Conditioning: "Frellen"  - 25:50 75# Thrusters, 53# Kettle Bell Swings

- 400m Run
- 21 Thrusters
- 21 Kettlebell Swings
- 21 Pull Ups
- 400m Run
- 15 Thrusters
- 15 Kettlebell Swings
- 15 Pull Ups
- 400m Run
- 9 Thrusters
- 9 Kettlebell Swings
- 9 Pull Ups
- 400m Run

Friday, 02.10.12

Today I did the workout that I missed on Tuesday:

Strength: Barbell Row 5x5 @85#  Either I haven't done these in a long time or I have never done them before. They felt awkward. 

Conditioning: Tabata:
- Kettlebell Swings
- Push Ups
- Row  (for calories)



8 kb swings @53#, 7 hand release push ups, 4 Calories  
This one was really tough and it took forever for me to recover and catch my breath! Rowing always kills me. 

Thursday, 02.09.12

Strength:
- Shoulder Press: 1-1-1-1-1 55, 65, 70, 75, 80  Was happy that I was able to tie my PR of 80#
- Push Press: 3-3-3-3-3 80, 85, 90, 95, 100x1, 100x2  
- Push Jerk: 5-5-5-5-5  90, 95, 100, 105x3, 105x2, 110x2, 110x3


My collar bone took a beating from the bar today and I wasn't even doing cleans!  It got tough to hold the weight up at the end of the 5 rep sets of push jerks. 




Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps



4 rounds + 1 burpee