3 weeks of WOD's (don't read if you aren't crossfit/fitness inclined)

+ almost 6 weeks of eating like a cavewoman, and although i haven't really seen the results i've wanted in some ways, i've been disciplined in my resolve and hardly faltered. that being said, my cravings for sweets have been excruciating.

straight to the point... haven't been blogging my workouts, in small part because i haven't been going as frequently as i would like to, and in large part because i'm too lazy to blog ;) here they are, in chronological order:

1.18.10

strength

3-3-3-3-3 power cleans (62 lbs)

WOD

50-40-30-20-10 sit-ups

10- 8 - 6 - 4 -2  power cleans (62 lbs)

1.20.10

strength

3-3-3-3-3 dead lift (128 lbs)

WOD

4 x 400m sprint

1:04/ 1:11/ 1:20/ -- 

DNF due to severe cramping in feet and legs. hated not finishing. won't happen again!

1.21.10

strength

1-1-1-1-1 power snatch (52 lbs)

WOD

5 rounds:

5 power snatch (37 lbs)

20 double unders

time= 9:20

oh man, the double unders were torture past round 2! once fatigue sets in, timing and coordinating double unders becomes nearly impossible, and i couldn't string more than one or two together. i had one of the slowest times, but there weren't many who did the WOD as rx'ed- most subbed 60 singles, which in the end, for me at least, would have been much faster.

1.24.10

WOD (at home)

100 push ups

100 squats

100 sit-ups

time= 12:04

sit-ups on plush carpet are not easy!

1.26.10

strength

3-2-1-1-1 snatch (42 lbs)

i hate the snatch. it is my worst lift by miles.

WOD

4 rounds:

100m sprint

10 turkish get ups (8 lbs)

time= 7:30

1.27.10

strength

1-1-1-1-1 push jerk (82 lbs- PR)

WOD

3 rounds:

max pull-ups

22/18/15

50 GHD

despite using the medium band, i was still happy with my numbers.

1.28.10

strength

1-1-1-1-1 clean (82 lbs- PR)

WOD

1000m row

time= 4:19

this was kind of killer. i had a decently strong time though.

1.29.10

strength

3-3-3 dead lift (92 lbs)

WOD

5 rounds:

5 dead lifts (92 lbs)

10 burpees

time= 7:37

i finished middle of the pack on this one. i worked out at 6am for the first time... there were 11 people packed into the gym (normally at the 4 and 5pm classes there are between 2-6), it was kind of insanity, but fun.

2.1.10

strength

1-1-1-1-1 clean and jerk (67 lbs- 75%)

WOD

100 burpees

time= 7:49

cut another 30+ seconds off of my time on this WOD. my goal for next time is 7:30.

2.4.10

WOD

"jackie"

1000m row

50 thrusters (22 lbs)

30 pull-ups

time= 10:44

i struggled with the row. i really struggled with the thrusters. i really, really struggled with the pull-ups. ok it wasn't THAT bad, but jackie is a big biotch for sure.

2.5.10

strength

3-2-1-1-1 front squat (112 lbs)

WOD

tabata sit-ups- 89

tabata kettle bell swings (25lbs)- 83

total= 172

CrossFit catch-up

+ two and a half more days until the holiday break!!! can't wait!!

CrossFit 12.7.09

strength
5-5-5-5-5 OHS
weight= 42lbs

WOD
10-9-8-7-6-5-4-3-2-1
thrusters (32 lbs)
burpees
time= 9:34


CrossFit 12.9.09

strength
1-1-1-1-1 push jerk
weight= 62 lbs

WOD
4x 200m sprints
times= 29/27/28/27
i don't love sprinting, but my times were good. it gave my arms a little extra rest too, which they certainly needed after monday.


CrossFit 12.11.09

strength
5-5-5 deadlift
weight= 93lbs (workout weight, not max)

WOD
"diane"
21-15-9
deadlifts (93lbs)
handstand push-ups (subbed pike push-ups)
time= 5:11
my dl weight may have been a tab ambitious for the WOD as i was really struggling by the end, and it showed in my time... not my strongest performance for sure.


CrossFit 12.14.09

strength/skill
rings:
dips (small band) 3x 10
body holds 3x 10sec
negatives (starting in up position and slowly lowering body; practice for solo ring dips, one of my goals)

WOD
5 rounds of:
12 hammer swings (medium hammer)
12 sit-ups
12 pull-ups (medium band)
time= 8:53
this one was tough... the pull-ups nearly killed me. i ripped two callouses off, but luckily they weren't as deep as the last one. my time wasn't great, but it wasn't bad. some girls did body rows, which would have shaved a bunch off of my time. my swings and sit-ups were pretty solid. hadn't done pull-ups since before the wedding and i felt it!


CrossFit 12.15.09

strength
3-2-1-1-1 cleans
max weight= 77lbs
hadn't done these in a while, wasn't unhappy with the weight. hope to go up at least 5 more lbs by next time.

WOD
30-20-10
wall balls (6lb ball)
double unders
time= 6:21
this one was exhausting, a great cardio workout. i should have been able to use an 8lb ball but i didn't feel up to it... next workout i will though!! gotta start moving up if i'm ever going to get to the 12lb ball like my goal says...

my first rip

+ bought all of the necessary supplies to make my new recipes! trying out the first one tonight... paleo granola! review and recipe to follow

other than that, today has been just ok. not so high on the productivity scale, due in part to things out of my control. and then CF... today's CF was definitely one of the toughest days yet. while previously i've earned some fleeting battle marks in the form of bruises on my knees, hip bones, collar bones, and shins, and one knee scrape that drew some blood, i've remained pretty much unscathed (although some of the bruises were quite gross and in startling locations). that changed today as i got my first torn callous- details after the workout description...

CrossFit 10.27.09

warm-up

200m row

3 rounds of:

5 burpees

10 squats

strength

3-2-1-1-1 cleans

max weight- 72lbs

not terrible by my standards. this was tough for me.

WOD

5 rounds of:

1 minute max pull-ups (using medium band)

1 minute max double unders (jump roping)

1 minute rest

totals for each round (pull-ups/double unders):

32/21

22/13

18/18

16/18

15/17

UPDATE: numbers are all accurate now. this was such a hard workout- i had never done so many pull-ups and my arms felt like they were going to fall off. good thing is that the kipping motion is pretty easy now. also i wanted to switch to the large band after round 3 but stuck to the medium one for the whole workout, which i was proud of. double unders have gotten a little easier as well, but with so many mess ups still, they take a while. also the transition between the exercises burned at least 10 seconds off of the minute.

but now for the interesting part, the battle wound part... mid 4th round one of my callouses on my left hand ripped off. i finished that round and did the last round, and it was only mild discomfort at that point. about a minute post-workout it started stinging pretty badly. jordan told me what i needed to do- rinse it out, cut off the skin flap, and rub salt on the raw skin. that's right, RUB SALT IN MY WOUND. her other advice included to do it sitting down because the last couple of times she's had to do it she nearly fainted. needless to say i was really excited about it. when i got home i prepared the wound for the salt torture. i asked donny to do it and he agreed, somewhat hesitantly. as he went to put the salt on my hand i wrestled my hand away, crying, for a good minute- i was so afraid of the pain. when i finally let him touch me and he rubbed the salt on, the pain was excruciating! i was flat out wailing in pain- loud, uncontrollable sobbing. i apparently do NOT have a high pain tolerance. but when it was all over, it felt better. whether that was a result of the treatment's efficacy or simply that the dull ache seemed miniscule compared to the salt rub, i can't really be sure. i think i need to do it again tonight... we will see if i'm brave enough to bear it.

i want to cut my head off

+ solved a problem that had been bugging me regarding one of my diy wedding projects... my wonderfully handy fiance will be to the rescue, using an assortment of power tools to create the solutions. glad to have that little, pesky weight off of my shoulders!

today was kind of crappy due to yet another headache. this time i woke up with it, and it lingered most of the day. i took the morning off and stayed home, hoping that if i took meds and went back to sleep for a bit i would feel better. but alas, no relief. i had some things i really couldn't miss on my afternoon schedule (as opposed to the things i really shouldn't have missed in the morning) so i went to work and soldiered through the pain. unfortunately, fluorescent lights and kids are not a good cure for migraines. i'm hoping that tomorrow i'll wake up, and remain throughout the day, pain free. i really need my productivity to be at a max right now (and, in reality, for the rest of the school year). 

no staff meeting today, which was definitely a good thing. donny got to take a half day and go play 34 holes of golf, which was also a good thing... he loves to golf and i love for him to be happy :) 

CF was pretty good today, despite my headache...

CrossFit 10.20.09

warm-up

3 rounds of 10 reps:

GHD sit-ups

wall balls (6 lb ball)

strength

3-2-1-1-1 cleans

weight (not max)= 42 lbs

WOD

"elizabeth"

21-15-9

cleans (42 lbs) and ring dips (small resistance band)

time= 8:54

my weight was pretty light (big surprise), but my time was pretty strong. also, i was able to use the small band for dips, instead of the medium band i used last time for a ring dips workout. many of the women used the medium band, and some had to do static box dips. overall, i think it was a good showing. my lower back is still sore, and last time we did dips was when my triceps freakishly swelled, so i'm hoping that issue doesn't reappear. took lots of fish oil tonight and am drinking lots of water, so hopefully i'll be ready to rock tomorrow!

double trouble

+ i survived today and now it's almost the weekend!! red river shootout and tiffany and justin's wedding on saturday, then some quality kate time sunday morning. and a soccer game sunday evening.

speaking of soccer, today i not only made it to my 4th consecutive day of crossfit, but i also played in a make-up soccer game afterwards. double duty, but i'm feeling pretty good. i felt much more comfortable on the field tonight than in our first game- no blatant whiffs or obvious mistakes this time. i was able to defend even the men somewhat effectively. we didn't win but we played better. i'll chalk that up as a victory of sorts. my notoriously bad temper, not to mention poor sportsmanship, began to rear it's ugly head tonight. i hate that i am so competitive on the field, even when i'm not intending to be. i've gotta work on that.

the principal at the intermediate school i'm placed at this year told me i was violating dress code today. questionable. i thought i was dressed perfectly appropriately, as did several of my colleagues. but whatever. i'm a rule follower by nature so i was a little upset, but after some kind words of support from said colleagues i felt much better. 

leftover cake from the shower is my current vice, and i'm ready for it to be dunzo... which it will be soon thanks to my lack of self-control. but damn, is it good!

CrossFit 10.15.09

warm-up

3x 10 

GHD sit-ups

ring dips (using skinny band)

squats

strength

3-3-2-1-1 cleans

max-ish weight= 72 lbs

i probably could have done more, but something about my form didn't feel quite right and it was irritating my arms a little.

WOD

3 rounds of:

30 dumbbell snatch (15 lb db)

200m run

time= 6:03

i definitely worked my hardest and was pleased with my time. tough workout for sure, especially considering i was still recovering from "fran". 5th day tomorrow, yay for achieving even small goals :)