Thursday, September 30, 2010

There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them

A little video to get you started this morning!

Skill: Turkish Get Ups 3 x 3 each arm
Met Con: “Triple Rainbow”
AMRAP in 3:00
3 deadlift at 75% 1RM
6 jumping lunges
9 weighted sit ups
Rest 1 minute, repeat 4 times

165#/14# 3-3-2-3-2

Then 6 x 5 back squats 95# and 50 situps.

Wednesday, September 29, 2010

Don't become your own obstacle

I did two WOD's yesterday, one for endurance, which I was not very good at, and one for strength.

WOD 1:
10 rounds
6 sdhp 65#
12 box jumps 20"
Time: 15:19

6 rounds of 3
Power Clean, Front Squat, Pus Press
Then tried one at 105, failed at the push press

Tuesday, September 28, 2010

Basic Strength Standards posted a link to a basic strength standard chart. Its very interesting to compare.  I'm intermediate for most, but novice on a few.  How do you compare?

Yesterdays WOD
Skill: HSPU 3 x 7 OR handstand holds 3 x :45

Met Con: “Hold Your Breath”
5 rounds:
15 db thrusters (35#/25#)
20 double unders
Time: rx 14:27

This one was a lot harder than I thought.  Those 25# dumbbells got really heavy!  Had to start doing them in sets of 3-4.

Monday, September 27, 2010

Fight Gone Bad V

OK so lets start by saying I didnt make it through my first 21 day sugar challenge.  Had a friends dinner Friday night where I caved and had a piece of chocolate cake and ice cream, and then caved even worse on Sunday.  We wont even talk about the copious amounts of sugar I ate! So I must start again!  Lets hope I have better will power this time!

Saturday was Fight Gone Bad are my results!
3 rounds/1 minute break between rounds of:

Spend 1 minute at each of five stations IN THIS ORDER:
Wall shots (Rx 20#/14#) (Modified 14#/8#) – for reps
SDHP (Rx 75#/55#) (Modified 55#/35#) – for reps
Box Jumps (Rx 20″) – for reps
Push Press (Rx 75#/55#) (M 55#/35#) – for reps
Row – for calories

Total reps: rx 224 (6 weeks ago I got 209)

Score = total reps + total calories added together from all 3 rounds

Friday, September 24, 2010

Great Motivational Reed...Selfless or Selfish?

I can’t tell you the number of times I have been called selfish in the last year. I’ve heard it from my husband, my sister, and friends. God knows how many people have said it behind my back. So, when I read this quote – amusingly in an article in Sports Illustrated about Barry Zito – I laughed out loud. “That,” I thought, “is the story of the last year of my life.” Continue reading her story at

Yesterday's workout was kind of brutal!

Skill: L-sits 5 x :30
Met Con: “Potty Training”
75 front squats (115#/75#)
Every minute, on the minute, do 5 box jumps (20″/16″)

Time 11:03
I tried to get in 5 every 30 seconds during the last 5 minutes so that I could finish that WOD!

Thursday, September 23, 2010

More weight. Lift heavier. Then repeat

Day 3 of no sugar.  Not doing too bad.  I was tempted when my office put a giant dessert tray in front of me duirng a meeting, but I resisted!  Havent really craved it other than day one....but the weekend is coming up, thats when I normally cave!  I did have Mexican food on Tuesday night for a work function, and I could reallly tell in my WOD's yesterday. 
Strength: Hang clean – 3 x 3
105# (20# pr)
Met Con: “Rocker Chick”
5 rounds:
200m run
15 oh squats (pvc to 45# MAX – for form only)
15 kb swings (35#/53#)
Time: 17:59 (45/35)

Then: WOD 2
7 min AMRAP
6 slam balls 15#
9 KB swings
(7 rounds)
3 min rest
6 min AMRAP
6 push press 55#
5 box jumps 22"
(6 rounds)
rest 2 min
5 min AMRAP
3 deadlift 135#
6 burpees
(5.5 rounds)

Wednesday, September 22, 2010

Sugar Substitute

So this article has been going around a lot on different crossfit sites, but thought it was very fitting since I am trying to give up sugar!  Day 2 down, and I havent killed anyone yet!

In the course of sating my curiosity about all things nutrition, I expose myself to a ton of “Paleo” food logs and recipe pages. One of the things I notice when I read these things is that there are a lot of people out there who think that honey, being natural, is the perfect substitute for table sugar, and if one just slips that into all the recipes that call for sugar one will attain optimal health without having to sacrifice a single iota of sweetness.  Finish reading at

Tuesday, September 21, 2010

Sugar Free Challenge

Ok so I'm going to go ahead and bite the bullet and *try* to go sugar free for 21 days. I am still going to eat fruit, just no artifcial sugars, my agave is going to miss me!!

I knew I wouldnt be able to work out today so I did 2 WOD's last night.  Had some decent pr's too!
10 rounds:

10 deadlift (135#/95#)
10 push ups
*hands never leave the bar or 3 burpee penalty. you must move from deadlifts to push ups with hands on bar, then back to deadlift, or incur a 3 burpee penalty, each time.
Time: 7:15 rx

Then 1000 m row for time 4:16, 10 sec pr

Then Karen, first time rx weight, 8: 49 (min pr from last time in april when I used a 12# ball)

Monday, September 20, 2010

Filthy Fifty

TEAM “Filthy Fifty”
75 box jumps (24″/20″)
75 jumping pull ups
75 kb swings (35#/25#)Did 30#
75 walking lunge steps
75 k2e (scale = on the ground)
75 push press (45#/35#) Did 40#
75 back extensions
75 wall shots (20#/14#)
75 burpees
75 double unders (scale = 225 single)
Time: 39:37

I did this challenge with a new girl so we scaled down some of the weights. I would like to try it again alone, since I did do around 40 reps of everything, I think I could do the full 50. It was a fun WOD, I was super sore the next day!

Sunday WOD:
10 slam balls 15#
15 dead hang pullups
20 wall shots 14#
100 m bear crawl
20 wall shots
15 dead hang pullups
10 slam balls
Time: 10:46

Friday, September 17, 2010

Air Force

“Air Force” – a Midwestern sectionals WOD, courtesy of CrossFit TNT

WOD begins with 4 burpees, stop and perform 4 burpees every minute, on the minute
20 thrusters (95#/65#)
20 push jerks
20 OH squats
20 Front squats

So I thought, yeah I'm going to RX this easily, I can do higher weight than 65#. Oh my gosh, I swear I thought I was going to drop to the ground and not get back up. Towards the end there was one round, that it litteraly took me the full minute to do 4 burpees, before I even touched the weight, time was called for burpees again!!! But I finally finished, at RX weight.
Time: 19:07....the LONGEST 19 minutes of my life!!

Thursday, September 16, 2010

Bar Muscle Up's

Greg sent me this video.  Enjoy!

The Green Mile

I was really looking forward to yesterday's workout.  It's called The Green Mile.  I decided to do more than rx, because I thought rx looked "too wimpy" I dont regret doing it, I just didnt realize how hard the 30# farmes carry was going to be!
Met Con: “The Green Mile

Run 200m
200m water bucket carry
Run 200m
200m oh plate carry (45#/25#) (I did 35#)
Run 200m
200m db farmer’s carry (45#/25#) (I did 30#)
Run 200m
200m sandbag carry I did 57#
Time 13:07
I am definatley getting stronger with my running, which is great!  Now I just need to keep my food paleo, once I go off I have a really hard time getting back on it!

WOD #2  Now I'm not trying to make excuses, but I was so worn out from WOD 1 that I didnt think I could finish WOD2.  I started off doing box jumps, but went to step ups after number 15, and it stayed that way through the other two rounds.
3 rounds:
20 box jumps 20"
10 Push press 65#
200 m run
Time: 10:46
Heres me doing some air squats, which my husband already pointed out I was doing wrong since I am on my toes!

Wednesday, September 15, 2010

Sandbag Runs

Sorry once again for the delayed postings, its harder to do when I now work all day, then go to crossfit at night, I just end up going home and going to bed!  Here is a catch up of the WOD's I have not posted!
Sunday was a quick form workout of front squats, only did 85#, then was the FUN wod.  We decied to go to one of the local high schools that has built a hill and astroturfed it. 
WOD 3 rounds
Sprint uphill with sand back (30#)
20 pushups - job back down hill (jbd)
Run backwards up hill
20 jacknifes (jbd)
Frog jump up hill
10 Clean and Press with sand bag (jbd)
Sprint up hill
Job back down with sand bag
Time: 14 ish

This was a really fun workout!  We are goign to try and incorporate something similar every month into our WODS.

Monday: REST DAY!
Tuesday: HELEN
3 rounds:
400m run
21 kb swings (53#/35#)
12 pull ups
Time: 15:28 I PR'd by 3 minutes!  Yeah!  I know its not a very fast Helen time, but it was an improvement for me!
Me doing my 55# SDHP

Monday, September 13, 2010

Obsessed is just a word the lazy use to describe the dedicated

I have several workouts to catch up on since I didnt blog this weekend!  Friday was back squat form day for me.  I have a problem breaking the plane.  I dont know if its that I'm nervous I'll get stuck at the bottom or if its becasue I actually cant push myself back up.  I got up to 135, I should be able to do way more than that.  I just have to keep practicing!
My husband sent me this pic this morning, its exactally how I feel! (but in a female version) :-)

Saturday Was the Lululemon star spangled event.  It was a fun wod for everyone in the community to come out and do.  The WOD was:
5 min AMRAP's
30 single unders
15 situps
10 pushups
(4 rounds + 15 sit-ups)
1 min rest
20 squats
15 sit up twists
5 burpees
(4 + 10 squats)
1 min rest
15 lateral jumps
10 push press with pvc pipe
1 lap
(4 rounds)

Then after that we went back to the box and did another WOD:
50 DU's
40 deadlifts (95#, back is still hurting me)
30 box jumps 20"
20 pullups
30 box jumps
40 deadlifts
Time: 14:58

Friday, September 10, 2010

Friday Form Day!

I look forward to Friday workouts since we always have a weightlifting form class in the evenings.  You cant get better until your get your form right! 

Thursdays WOD:
Skill: max rep dead hang pull ups (single effort) 3 at thin blue band

2 minute rest
max rep kipping pull ups (single effort) 0, form work!!!

Met Con: ”Deadlift, Squat, Burpee Ladder”
Deadlift (50% 1RM) 115#
Air Squat
Time 15:15
I think that I did round 6 twice....but I would rather do extra work than cheat myself and do less!

Thursday, September 9, 2010


Pain is all I can say of how I feel today.  I am not only sore all over, but I'm sick which intensifies it all!  Yuck.  Wednesday's WOD:
800m timed run (the timer was not set so I dont know what my time was :-(
Met Con: “James’ Revenge” – courtesy of
10 rounds:
7 sdhp (95#/65#) 55#
7 ring dips
Time: 9:39

One of my better times WOD's. 

Wednesday, September 8, 2010

Strong is the new Skinny

Courtesy of :

Tuesdays WOD:
Strength: Front Squat 3 x 5
Met Con: “Pushy Annie”
Double Unders,
Push Ups

This was way harder than regular Annie.  My shoulders and arms were like jello after the first 50 pushups!
Here are a few pics from the rock climbing gym that we went to on Saturday.

Tuesday, September 7, 2010

Deadlifts and Dresses!

Courtesy of

515 lb Deadlift anyone?

Someone in class said this WOD should have been called the Devils Seven.  I agree 100%!  At first glance you think, oh seven reps, not a big deal, yeah thats what I thought at first too, until you are only on round two, thinking that you are NEVER going to get to round 4! 
7 Rounds of
7 hspu
7 thrusters 65#
7 k2e
7 deadlifts 165#
7 burpees
7 kettlebell swings 35#
7 pullups
The one good thing was that the 35# kb swings have never felt so light before!  LOL, that will happen when you are doing deadlifts and thrusters in between!
Time: 50:28

Here is Greg deadlifting 515 lbs!!!!

Monday, September 6, 2010

Friday and Saturdays wods

Team WOD
4 person teams
5k row – 500m at a time
1 person rows 500m while 1 person does box jumps(24″/20″), 1 person does burpees and 1 person rests – rotate through in that order. The rower is the timer.

Each rep of box jumps and each rep of burpees = one second off the row time score

Score = (total row time) – (total # box jumps + total # burpees)
Total time: 12:35ish
Team wods are my least favorite. I hate having other people rely on me for time!
After this wod we went to the rock gym. Hopefully pictures to come soon!

Friday was more of skill work. I did Front squat practice for form. 115#
Then I did 21-15-9 cleans for form at 65#

Late on the updates!

Sorry for the lack of updates. My computer still isn't fixed so it's hard doing updates on my phone! Here I go though! Thursdays wod:
Strength: Clean pulls 3 x 3
New pr of 185
Met Con: “Face Plant”
5 rounds:
200m run
30 double unders
15 burpees
This may sound easy to most but I horrible at my running still can't string any double unders together and as you should all know now burpees are my ultimate nemesis!
Time: 26:35

Thursday, September 2, 2010

Puking after a workout is always a good sign!

Ok so I puked during the workout....the last 50 m of my OH carrry!  This workout was soooo much harder than I thought it was going to be.  I dont know if it was the runs before all of the rounds of Cindy or if it was Cindy herself!  Either way my time was horrible.

Skill: L-sits 3 x :30

Met con: “Skipper”
3 rounds:
400m run
3 rounds “Cindy” (Cindy = 5 pull ups, ,10 push ups, 15 air squats)
100m OH carry (45#/25#)
Time: 37:28

Flipped Over Fran

Tuesday's workout was really tough.
“Flipped Over Fran”

Sumo deadlift high pulls (75#/55#)
Handstand Push Ups
Time: 5:38
500m row
400m run
Time: 5:16

AMRAP in 3 minutes
5 wall shots
5 box jumps
Rounds 3.5 (at this point I could barely jump, just glad I made it through it!