april WOD's

4.6.2010

3-3-3-3-3 back squat

98 lbs

3-3-3 hang power snatch

48 lbs

3 rounds:

10 one arm snatch + OHS + press (10 lbs)

driveway sprint

4:38

4.7.2010

1-1-1-1-1-1 power clean

72 lbs

3-3-3 snatch pull

62 lbs

400m row

50 kb swings (25 lbs)

30 knees-to-elbows

7:21

4.8.2010

snatch balance max

57 lbs

4 rounds:

3 hand stand push ups (from box)

20 double unders

30 sit-ups

8:08

4.12.2010

front squat max

107 lbs

30 wall ball (8 lb)

10 push-ups

100m sprint

20 wall ball

20 push-ups

100m sprint

10 wall ball

30 push-ups

100m sprint

8:37

4.13.2010

1-1-1-1-1-1-1 clean and jerk

67 lbs

1 minute of each:

row (16 cals)

GHD (27)

burpees (19)

hammer swings (32)

ring dips (21)

4.14.2010

max back squat

123 lbs

10-9-8-7-6-5-4-3-2-1

pull-ups (1st two rounds w/out band, rest w/ band or BR)

one arm snatch (15 lbs)

8:27

4.15.2010

1-1-1-1-1-1 power snatch

57 lbs

team WOD

3 rounds:

300m run

max box jumps (107 total)

10 floor wiper per side)

11:32-692= 503

4.19.2010

3-3-3 power clean

57 lbs (workout weight)

"the chief"

AMRAP in 3 minutes, 5 rounds:

3 power cleans

6 push-ups

9 squats

5/5/5/5/5

4.21.2010

3-3-3 dead lift

77lbs

in one minute:

1 dead lift, 1 burpee

2 dead lifts, 2 burpees

etc. until fail to complete within minute

10 dead lifts, 9 burpees

4.22.2010

max thruster

77 lbs

3 rounds:

15 thrusters (47 lbs)

barbell carry

30 double unders

12:00

4.23.2010

3-3-3 power snatch

5 rounds:

5 power snatch (42 lbs)

10 pull-ups (BR)

20 sit-ups

7:50

4.26.2010

max over head squat

67 lbs

"nancy"

5 rounds:

15 OHS (33 lbs)

400m run

14:37

4.27.2010

max body row x 2

15/15

750m row

3 rounds:

10 kb swings (35 lbs)

10 burpees

8:14

4.28.2010

5-5-5-5-5 front squat

92 lbs

6 x 100m sprint

-/19/16/17/17/18

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

i'ma tell you one time...

+ i got to coach donny in another CF workout today. my edamame for dinner hit the spot. finally got donny his new toms (had to exchange and they are hot ticket items, waited a month for the shipment to come in). and he likes them!

was having a conversation with people about songs that we are ashamed to love... a popular choice was "party in the usa" which i do enjoy, but right now my top guilty pleasure has to be the song in the title of this entry. you know, that "love" song the little 15-year-old boy (whose voice slightly resembles a pre-pubescent MJ's) sings. love. it. it's been in my head all night.

this friday is the last day of the 6 weeks, which means squeezing in therapy minutes and then frantically writing progress notes by the time report cards go home next friday. fun stuff. but aside from that little bit of stress, work is going ok. i'm making it and don't feel on the verge of a nervous breakdown even with the wedding so quickly approaching, which is pretty much the most i hoped for at this point.

red light cameras in college station got voted down in the election yesterday. in theory, i should be in favor of these cameras. surely they help detract from the dangerous driving behavior of running red lights. but in practice... well, i've personally recieved a ticket from one of those techno-police. actually, my parents received the ticket because my car is registered at their address. they called me the day they got it, and our convo went about like this...

dad: so, got something interesting in the mail today.
me: oh yeah, what's that?
dad: did you run a red light on april X, 2009?
me: what?
dad: you got a ticket.
me: huh??
dad: there's a sequence of pictures that show you running the red light. don't try to deny it.

i'm nearly married, a grown up with a real job, and i'm still getting "busted" for traffic tickets by my 'rents. not cool, college station, not cool. and now, not legal! so yes, in theory i should not be celebrating their demise, but in practice... hell yeah, good riddance.

yesterday's workout, and then today's...

CrossFit 10.3.09

warm-up
3 sets of 10:
pull-ups
squats

strength
5-5-5-5-5 front squat
weight= 62 lbs

WOD
30-20-10
box jumps
kettle bell swings (25lbs)
push ups
time= 7:19
this was the 2nd strongest time of all females. i also went up in my kb weight by 5lbs. the workout was exhausting but i felt good about my performance.

CrossFit 10.4.09

warm-up
400m row
3 sets of 10:
ring dips
wall balls (8lb)

strength
3-3-3 snatch balance
weight= 42lbs

WOD
"death by OHS (overhead squat)"
1st minute- 1 OHS
2nd min- 2 OHS
3rd minute- 3 OHS
...and so on, until fail to get required number of squats in one minute
weight= 42 lbs
completed 8 rounds
not that strong (but not the weakest either) my goal was to complete 10 rounds. if i had decreased my weight by maybe 5 lbs, i'm pretty positive i would have done at least that. it was a heavy, challenging weight for me. the 9th round i got 6 OHS', so i wasn't too far from finishing it. my arms were pretty much dead though. was a little disappointed in today's performance.

when i got home i coached donny through yesterday's WOD (30-20-10 box jumps, kb swings, push ups) he got really dizzy and his feet started cramping, so he only completed the first two rounds. i think he's starting to see how strong i've become through CF as he sees firsthand how difficult the workouts are.

blah

+ one of my little kiddos made a breakthrough today during therapy, and i'm so proud of her. also, we had yummy snacks during our staff meeting today.

today was kind of a blah, off day, with gross weather and a ridiculously long staff meeting. but, i'm one day closer to the weekend, so that's a plus. me and donny also spent some overdue quality time with our wii playing mariokart, which is always fun... but due to our long leave of absence, our racing was pretty awful. 

i'm going to cut straight to the chase today...

CrossFit 10.6.09

warm-up

3x 10 push ups, wall balls (6lb)

250m row

strength

3-3-3-3-3 front squats

weight= 62lbs (same as last week)

wish i could have increased my weight a little, but i guess it hasn't been long since the first attempt, so maybe by next time i'll be able to increase.

WOD

3 sets of max effort body rows: 20/16/13

3x 10 GHD sit ups

body rows are the "substitute" for pull-ups, and while i previously thought that they were too easy, today proved me wrong. i should have done a few more the first round as i didn't really work till fail, but the next two rounds were really my best effort.

the 'rents request the honor of your presence...

+ i've been exceedingly productive at work this week. wedding invitations are DONE. we have our first rsvp's! and... it's almost the weekend!!

this week at work has been CRAZY, and that's about all i want to say about that. i have a feeling there will be a lot more of these to come.

every night donny and i have been slaving over stuffing, labeling, and stamping wedding invites. that has pretty much been my life this week outside of work and CF. that, and preparing for donny's birthday this weekend. nothing big, just shopping for his presents and racking my brain to try and remember the dessert that i apparently promised to make for him yet have no recollection of. and now for the really fun part of my week, CF...

CrossFit 9.28.09

warm-up

3 sets of:

10 box jumps

10 kettle bells

strength

3-3-3-3-3 front squat

weight= 62 lbs

WOD

100 pukees (burpees)

time= 10:52

my goal for this was under 11 mins, and i made it. it wasn't pretty. and it most definitely wasn't fun. in fact, i'd rate it the second most difficult workout i've done to date. i got through it though, and that's reason to celebrate.

CrossFit 9.29.09

warm-up

3 sets of:

10 push ups

10 sit ups

10 squats

strength

3-3-3-3-3 dead lift

weight= 86 lbs

WOD

8 100m sprints

times= 11/11/11/11/11/11/12/12

exhausting, but good. i had the strongest times of any of the females, and it felt good to finally not be the weakest at something. amazing how much harder each sprint was than the previous, how quickly our muscles fatigue. 

CrossFit 10.1.09

warm-up

250m row

3x 5 body rows

strength

1-1-1-1-1 clean and jerk

weight= 62 lbs

WOD

5 rounds of:

30 sec cleans (42 lbs)

30 sec box jumps

1 min rest

reps per round:

5cleans/10boxjumps

6cleans/9boxjumps

7cleans/9boxjumps

7cleans/10boxjumps

6cleans/9boxjumps

sweaty. much harder than it at first sounded. but i felt good and WILL make my 4x/week goal!