2009 11 30 WOD back after Thanksgiving

today wasn't easy. It's one of my favorite workouts as I'm really learning to love oly weightlifting, but it sneaks up on you no matter how much you like it. HPC's are one of the new lifts I'm really beginning to like and get a little proficiency in.

Strength: Snatch @ 65-85-95f-95f-95

Spent time working on form and efficiency. Ran out of time to attempt 105# a second time, but practice will get me there.
Metabolic Conditioning: 21-15-9 reps @ 5:40
- Hang power clean @ 65
- Push press/jerk @ 65

I went slightly heavier than the RX'd 50% of Clean and jerk max (my PR is 125# so far) but it felt good to push myself to failure. Truthfully, I could have made the sub 5:00 goal, but I made the mistake of breaking during the 2nd round and dropping the bar to rest too much . . . instead of resting while holding at the top, I wasted time dropping the bar, cleaning it up, and then finishing the push presses . . . and then I stared at the bar a lot too. It easily added a minute I didn't need to add. Ironically, I was killing the first round and fought well through the last . . . I just didn't keep up a steady pace through the 2nd.

Ran 5k to the box and part way home . . . it was dark and it's Chicago . . . plus I run really slow!!! ;)

2009 11 13: "Fran"-ish WOD

Bench press 1-1-1 @ 95-105-123(PR)

MetCon 3 rounds @ 9:38
- Thruster (65) 15 reps
- Pull up 15 reps

note to self: check the weight before starting the WOD so what i thought were 55lb thrusters turned out to be 65lb thrusters

... um, yeah ... i'm sore

2009 09 10 WOD

my head wasn't into it. good form, crap effort.

C&J: 40-70-90-105-125f … i really believe i could have pushed myself to 125# ... ran out of time but at least i have a baseline

MetCon 30-20-10 @ a very disappointing 9:39
* BJ @ 18"
* Ring Push Ups (knees down)
* SDHP @ 45#

halfway through the 2nd round of pushups, i didn't feel like i was really pushing myself 100% … i started crying a little when i collapsed at the end

… losing a little confidence because i feel like i'm actually performing worse now – not seeing results AT ALL!

… then again, i could just be PMS'ing ….

2009 09 05 WOD: “The 800m Sandwich”

Technically, this is my PR @ 17:14

… but then again, everything is a PR since I just started
Much room to improve. Had to sub run with 800m row since IT band is still zingy. Today’s form was better – was hoping to redeem Wednesday’s crap attempt. Goal is to balance good time, form, and weight.

Warm up:
* 30 pushups
* 30 butterfly situps
* Footwork drills
* Burgener Warmup

WOD:
800m Run before + after 3 rounds of:
* 30 Squats @ 35#
* 10 Power Snatches @ 55#

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.