20091027 WOD "TABATA Something else"

Complete 32 intervals of :20 work then :10 rest

• first 8 intervals are pull ups
• second 8 are push ups
• third 8 intervals are sit-ups
• last 8 intervals are squats

There is no rest between exercises.

 

The total score is determined by adding up the total number of reps in any set of each exercise.

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Pendlay Row: 63-83-93 (worked on form, work on weight next time)

 

Total Score @ 261

• Pullups: 41 (8/7/7/5/4/4/2/4 blue band)
• Pushups: 50 (9/8/7/5/5/6/5/5 knees)
• Situps: 64 (10/9/9/8/7/6/7/8)
• Squat: 106 (14/13/13/13/12/13/13/15 too slow)

 Instead of pushing hard, I paced myself out of fear of losing steam ... such a mental game!

 

2009 10 24 WOD

Strength: Hang power snatch 5-5-5 @ 53-63-83(1)

 

MetCon 12min AMRAP: 7 rounds + 3TTB

• 5 Toe-to-bars (TTB)
• 10 Kettlebell swings (KB)
• 15 Squats

35# KB all unbroken except for 1 sweaty hand slip ... probably should try 40-45# next time and a little chalk ;)

 

TTB onesies/twosies, but ok (and a vast improvement than where i started!)

 

Put a concerted effort into practising "alex's zen" workout mode - but the WODs are still making me cry and mutter obscenities towards the end. it's all good, though. i'm getting through "survival mode" and more into "performance mode" now… let's see how this evolves

 

I also signed up for the "Linda" challenge (TBD), I don't know how I'll do, but it certainly looks like a hoot . . . and a good diversion while I try to get into school, sell the condo, and minimise financial hemorrhaging!

2009 10 20 totally wimped

Skills: Double-unders. I was stringing 5-7 at a time with Paws's AWESOME tips! He's my new hero!

 

Metcon 7 rounds @ 8:21

• 7 Box jumps (20 RX'd, went 18")
• 7 Hang power cleans (95# RX'd, went 55#)
• 7 Burpees

WTF? I think I was so intimidated seeing 7 rounds that I didn't challenge myself enough. I went too light on HPC and too low on box - it showed in my time and I wasn't "struggling" with the weight towards the end. Although I'm disappointed, I was pleased that I didn't break sets and "maintained my composure" until the last round. I dry-heaved a little bit right after I finished, but I think that was from pushing myself to finish feeling strong.

 

So … if anyone sees me wimping like this again, feel free to ask me how 18000ft felt or how much I really want the summit

20091014 - Snatch! and WOD

redemption is my word this week

Strength: Snatch 1-1-1 @ 55-65-75

head still in "power clean mode" - made ben giggle @ my confused "snatch cleany thing" ... could have cleared more if i moved correctly. i clearly have work to do

Metcon 2k Row @ 9:33
"rowing all over the place" - still awkward and inefficient. output didn't match the effort. should be working at least 1:00-2:00 faster.

tapped PAWS for rowing tips … he's so awesome. i have a hero crush for paws like steve house.

20091013 - "Eva lite" WOD Makeup

OMG. All CrossFit WODs are hellish, but this was hell+5 to say the least.

I confess that making it up today after going out last night with the girls was poor judgement - I could have done today's and made this one up tomorrow, but I must persist.

Metcon 3 Rounds @ 28:48
- 800m Run
- 30 Kettlebell swings (35#)
- 30 Pull ups

I should have taken today off ... I don't recover as readily as the younger cats so i may try doing 2on-1off for a while although overall performance was solid poo, i was pleased at the fact that i didn't cry, wail, or collapse like a wet rag. always a bright side!

2009 10 12 CrossFit Counter Culture

18:00 with Bryce, sadist extraordinaire ;)

Strength: Press 3-3-3 @ 65-75-85#

Metcon 21-15-9 @ 7:26
- Thrusters @ 65#
- Burpees

Thrusters unbroken round 1, 5's round 2, then 2's round 3. Burpees were strung in 5's, 3's, and then pathetic singles. Burpees are spawns of satan. I hate them almost as much as I hate double-unders. I'm just sayin'

2009 10 05 Cleans!

So frustrated! Ate an entire box of crackers yesterday and a load of croutons today ... looking forward to understanding this in our diet study, Alex (thanks!)

Strength: Power Cleans @ 53-73-83
... must correct premature shrug + stabilise squat. (Thanks, Rudy!)

Metcon 5 rounds @ 6:57
- Pullups @ Green (blue band next)
- Box @ 18"

first round, 12" other 4 Head isn't in it. Ego feels like I'm not challenging myself, brain afraid of exasperating my IT band. Advice on therapy would be appreciated as foam roller does only so much - was able to run 400m warm up slowly and 1 round of box @ 18" ... when shooting pain returned, it was tough to go down to 12"

2009 10 04 my monosyllabic WOD

practised 2x-unders (still suck), pullups, and hang/power snatch (form form form!)

pull ups @ 5-5-5 (blue & pink)

metcon: 14:10 30-20-10 reps of
- Push Press (53#)
- Pull ups (green)

with final 800m run (in my case, run/limp)

ugh. i become monosyllabic during the WOD - consequently, my IQ drops too. with that said, i called time after i finished the presses/pullups without running the 800m ... i'm such a lamer! (8:58, i wish!) had to re-do a few pullups and broke string, but strung 5 presses at a time. i'm still not 100% yet and missed most of my races this year, but perhaps this humbling time will help me reset and run better PS: watching anjali was inspiring today - she cursed at the bar, kept going, and finished strong

2009 10 03 AMRAP

Wow! My first "real" AMRAP!

15 minutes as many rounds as possible:
- 5 Handstand Push ups (24" box)
- 10 Power cleans @ 63#
- 20 Lunges

I completed exactly 7 rounds with 3 seconds left ...

metcon wasn't impossible, but i really need to work on speed & strength - had to redo several reps to finish properly. coach put me on bands to do a more free, albeit assisted, handstand. it helped with stability and definitely allowed me to feel the weight of my HSPU. good stuff - loved it, but not sure how i'll feel tomorrow