Warm-Up:
- 800m row instead of run ... big sigh
- 45 sec forearm bridge
- 15 pushups Pullup hold-thingys (failed miserably, clearly a skill to work on!)
... there was something else, but I forgot, honestly.
I have post-WOD memory loss - where traumatic moments are blocked from memory (kidding! Seriously though, I don't remember at all, but I'm sure it wasn't easy)
Metcon: 7:38 @ 3 rounds of
- 10 HPC @ 43lbs
- 15 Burpees @ 25lbs
- 20 KB swings @ 20lbs
i think if i went a little higher in weight, i could've still made the sub-10min goal ... but it could also be my ego ... i did cry midway through round 3, after all
31.8.09
30.8.09
2009 08 30 WOD - fractional "Fight Gone Bad"
My Warm up: 400m run
With 3 rounds: 8 pushups, 8 pullups, 10 situps, 5 pvc squats, 3 samsons
Wooooow, "fight gone bad" (even fractional) is pure sadism. I LOVE IT!
Rules: 3 rounds of 5 stations with 1min break after ea round. Round 1@30sec, round 2@60sec, and round 3@90sec
WOD as Rx'ed:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20" box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)
My score: 209
* WB: 12,16,20 (10lb/10ft)
* SDHP: 10-14-18 (45lb)
* Box: 8-11-14 (12", had to step up on a few the last 2 rounds)
* PP: 12-18-23 (45lb)
* Row: 3-12-18
Notes: - Is it a PR if it's my first time? :) - I can do a 4-5 pull-ups without the assistance of a band (Kipping is a miracle! Thank you Bryce!) - My ego doesn't understand why I can't do more weight. Its humbling as I learn and that I HAVE to let my IT heal first
With 3 rounds: 8 pushups, 8 pullups, 10 situps, 5 pvc squats, 3 samsons
Wooooow, "fight gone bad" (even fractional) is pure sadism. I LOVE IT!
Rules: 3 rounds of 5 stations with 1min break after ea round. Round 1@30sec, round 2@60sec, and round 3@90sec
WOD as Rx'ed:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20" box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)
My score: 209
* WB: 12,16,20 (10lb/10ft)
* SDHP: 10-14-18 (45lb)
* Box: 8-11-14 (12", had to step up on a few the last 2 rounds)
* PP: 12-18-23 (45lb)
* Row: 3-12-18
Notes: - Is it a PR if it's my first time? :) - I can do a 4-5 pull-ups without the assistance of a band (Kipping is a miracle! Thank you Bryce!) - My ego doesn't understand why I can't do more weight. Its humbling as I learn and that I HAVE to let my IT heal first
25.8.09
2009 08 25 WOD: Karen-ish
warmup: 400m run then 3 rounds of
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
MetCon: 50-40-30-20-10 reps (given my rather annoying (and rage producing) injured IT band, I scaled my WOD: 40-30-20-10 reps)
- Wall ball @ 8lb
- Double-unders
i was done under 18:00 (17:40)
first week doing xFit Chicago WODs, they’re good – wish i could afford going every day. such nice folks too
also wish my bodyfat was lower so that my runs didn’t thrash my joints so much. the drills bryce taught me helped – wow, the video showed me how much my running SUCKS! (and i was running a 9:40 avg like that?!)
dragged myself in … my IT band streaked pain, but i got through it. i actually started crying (more emotional relief than pain).
excited about tomorrow … if my sore body let’s me outta bed.
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
MetCon: 50-40-30-20-10 reps (given my rather annoying (and rage producing) injured IT band, I scaled my WOD: 40-30-20-10 reps)
- Wall ball @ 8lb
- Double-unders
i was done under 18:00 (17:40)
first week doing xFit Chicago WODs, they’re good – wish i could afford going every day. such nice folks too
also wish my bodyfat was lower so that my runs didn’t thrash my joints so much. the drills bryce taught me helped – wow, the video showed me how much my running SUCKS! (and i was running a 9:40 avg like that?!)
dragged myself in … my IT band streaked pain, but i got through it. i actually started crying (more emotional relief than pain).
excited about tomorrow … if my sore body let’s me outta bed.
24.8.09
2009 08 24: WOD @ CFC
warmup:
400m run with 3 rounds of
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
Strength: Back squat 5 @ 73-93-153
5 rounds for time of: 4:40
•Deadlifts 5 reps @ 125
•Burpees, 10 reps
really nice folks. my IT band was shooting and my knee wasn’t tracking well, but i got through it and felt strong enough to handle more weight and less time – s’ok, i’ll improve and heal.
met with bryce @ 11am. very nice fellow. video’ed my running, asked some questions, taught me some drills, explained a few things, and then ran me through it a few times. 2nd set of videos were different – better. bryce is my new running hero. we like him.
it’ll all rack up soon enough. i just wish my leg/hip wasn’t screaming so much. i put on almost 8lbs since the injury set in – the add’l weight isn’t helping, i’m sure.
other notes – need to get bodyfat down as per above. diet should be kicking in soon and i need to get a more regular eating schedule going. water, water, water.
400m run with 3 rounds of
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
Strength: Back squat 5 @ 73-93-153
5 rounds for time of: 4:40
•Deadlifts 5 reps @ 125
•Burpees, 10 reps
really nice folks. my IT band was shooting and my knee wasn’t tracking well, but i got through it and felt strong enough to handle more weight and less time – s’ok, i’ll improve and heal.
met with bryce @ 11am. very nice fellow. video’ed my running, asked some questions, taught me some drills, explained a few things, and then ran me through it a few times. 2nd set of videos were different – better. bryce is my new running hero. we like him.
it’ll all rack up soon enough. i just wish my leg/hip wasn’t screaming so much. i put on almost 8lbs since the injury set in – the add’l weight isn’t helping, i’m sure.
other notes – need to get bodyfat down as per above. diet should be kicking in soon and i need to get a more regular eating schedule going. water, water, water.
21.8.09
2009 08 21 WOD .... plus 1
CF HQ WOD: 21-18-15-12-9-6 reps for each round of
Walking lunge 100 ft.
Pull-ups
Sit-ups
Tery’s Scaled Version (Puppy + 1): 18-15-12-9-6
Walking lunge 100 ft.
Pull-ups
Sit-ups
Tery’s Scaled Version (Puppy + 1): 18-15-12-9-6
2009 08 21: Karen ... my very first Crossfit Workout
150 wallballs @ 14lbs
55:37
holy crap . . . talk about declining output . . . it just got tougher and tougher.
i cried. i actually cried. after 50, i was slowing down to a slow crawl. after 75, i was doing only 2 at a time. by 125, i was doing them 1 at a time and sobbing in between. it was brutal.
... did a standard rx’ed warm up
I could barely move afterwards ... for 3 days ... this is CrossFit? Holy shit this is a whole new world of training pain. I may like it.
55:37
holy crap . . . talk about declining output . . . it just got tougher and tougher.
i cried. i actually cried. after 50, i was slowing down to a slow crawl. after 75, i was doing only 2 at a time. by 125, i was doing them 1 at a time and sobbing in between. it was brutal.
... did a standard rx’ed warm up
I could barely move afterwards ... for 3 days ... this is CrossFit? Holy shit this is a whole new world of training pain. I may like it.
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