Go hard or go home!

I am really sore today, I think it's because I havent been able to do squats in 3 weeks, and I did snatch's, OH squats and front squats yesterday as part of my 5-3-1.  Hopefully today's workout will work some of the lactic acid out of me!  I am actually looking forward to it.  Helen is who we are doing, and I really want to beat my old time. 

Yesterdays wod:
3 RFT
5 clean n jerk 65#
100 SU's
15 sit ups
100 SU's
5 clean and jerk
Time: 8:53

Push past the pain

I tried to get in a few good wods this weekend even though it was freezing to me yesterday!  I am still undecided if I want to do the Whole 30, or just get back to clean eating.  I have a few more days to decide.

Thursday's Wod
800 m row
WOD
3 RFT
25 floor wipers 45#
25 kb swings 50#
25 push ups
Time: 13:04

Sunday Wod:
5 RFT
250 m row
200 m run
20 sit ups
Tiime: 15:52 (45 seconds faster than on 12/10)

Then start of my 5-3-1 series
deadlifts
5-5-5
165-190-215
strict press
5-5-7
50-55-60
back squat
5-5-8
75-90-100

Whole 30 for the first of the year?

I'm going back and forth trying to decide if I want to do the Whole 30 for the month of January, or just try and start eating clean again.  I need to do something, I have been on a fast food dinner binge for a month now!  I think if I can get a few people to do it with me, that way we are accountable (i.e. every time we cheat we have to do 50 burpees), then we might stick to it.  I had a friend try it and she said that it didnt do anything for her, but I've read other peoples accounts of it and they have felt great and lost weight.  I'll keep you posted with what I decide!
Yesterdays Wod:
200 m farmers carry 35#
200 m OH plate 35#
200 m sprint
50 burpees
200 m sprint
Time: 10:34

You get out of it what you put in

Yesterday we did "Nicole".  I wasnt looking forward to it since I still cant do unassisted pullups and my cardio is somewhat lacking.  I surprised myself with the fact that I ran all of my 400 m runs, even when I wanted to walk it, I pushed myself and ran.  And during the last two minutes, when I felt someone on my heels, I made myself sprint to the finish.  I managed to do 47 pullups with a thin blue band.  I felt strong on my pullups, I was able to put more force and effort into them than I have before.  So I know that if I keep trying, I will get my kipping pullups down!

Nicole
AMRAP 20 min
400 m run
max pullups
Total 47

Photo courtesy of Rx star

New Deadlift PR 250#

I went into yesterday's deadlift max attempt a little bit nervous.  I had not done a max deadlift in over 2 months, and I was afraid that some of my strength had gone since I hadnt been working out as regularly as before.  To my surprise I got a new pr of 250!  Thats 20lbs more than my last pr!  I was super excited, and cant wait to increase it even more.

Deadlift max
1-1-1-1-1
250#

Wod:
3RFT
5 push press, 30# db's
10 box jump burpees
15 sit ups
Tiime: 5:55

 Photo courtesy of RX star.

Everything is possible

Everything is possibe if you put your mind to it.  Stop saying I cant, and start saying I will.  I will get a pullup, I will not complain.  I will do it!

Friday WOD:
4 rft
15-12-6
Deadlifts 95#
Power clean 55#
push press 55#

This was my first time doing "heavy weight" lifting in a while so we get the wait somewhat scaled.  I should have gone up because it was way too easy.
Time: 10:00

Saturday:
5 RFT

200 m run
100 SU’s
10 box jumps
8 pullups
10 push press
12 sdhp
Time: 26:12

Yesterday we did a times mile run.  I was nervous about it since I havent done a mile since August.  But I got a pr of 1 min!  Hey I'll take whatever pr I can get! :-)

1 mile for time: 8:58

WOD:
3 rft
20 kb swings 50#
20 sdhp 50#
20 box jumps 20"
Time: 15:38

That 50# kb is no joke! And box jumps are not my strongest skill. I still cant get the fluid movement of jumping off and then right back on. 

Pullups are my nemesis

I am slightly frustrated that I still am not able to get a kipping pullup.  My goal for this month to finally get one down. It seems so easy when I watch everyone else.  I am going to practice every day until I get one!  I will keep you posted as to how it's going!

Tuesday's Wod:
Sill work, power clean 3x5 for form, 90#
3 rft
200 m run
5 pullups
10 box jumps
15 pushups
10 db thrusters (I did push press) 25#
Time: 13:54

Respect

WOD:

5 RFT
10 OH plate lunges
5 power cleans
10 HSPU
10 dead lifts
10 knees to chest plyo jumps
Time: 11:44

Courtesy of http://crossfitlisbeth.com/

You’ve got to respect the barbell.

Respect the kettlebell.

Respect the double-under, the L-sit, the unassisted pull-up.
Respect the platform — keep it clear of extra plates. Respect your platform mates — spot them in case they fail.

Respect the place where you CrossFit. Stow your gear. Line things up. Throw out the trash.

Respect your body: don’t put garbage into it. Respect your mind: don’t put garbage into it. Respect your heart: don’t let folks trample all over it.

Sounds easy, huh? Try it today, from beginning to end. Sunrise to sunset, treat every person you meet with respect, treat everything with respect. Treat your gym with respect. Even treat your enemies with respect. See what happens.

Heavy on the cardio!

I had 6 days straight of workouts this week, so Sunday was my day off!  Here are Friday and Saturday's Wods.  Lots of cardio!

Friday wod:

5 RFT
250m row
200m run
20 sit ups
Time: 16:38

Sat wod:
2 RFT

8 pushups
200 m sprint
8 squats
200 m sprint
8 sit ups
200 m sprint
8 burpees
200 m sprint
8 db presses
200 m sprint
8 box jumps
200 m sprint
8 k2e
200 m sprint
8 db squats
200 m sprint
Time: 15:44 (1 round)

Do your best forget the rest.

WOD:

5 RFT
7 bear complex (75/55)
5 man makers (35/25)
10 weighted lunges (35/25)
Time: Rx 17:24

You have to start somewhere.

Nobody begins life with a muscle-up.

Nobody was born with pull-ups.

Nobody deadlifted 500lbs as a newborn.

So, stop thinking about what you can’t do right now and start focusing on what you could accomplish — in CrossFit and in life.

No successful person was born a success. They made themselves that way, through effort and practice and perseverance.

Even if they were born with what some might consider advantages of genetics or economics, they still had to work at it.

Nothing comes easy in this life . . . at least nothing good does.

So start where ever you have to start. But resolve to finish where you want to finish.

Courtesy of http://crossfitlisbeth.com/

Every day is a new day. Take one step at a time.

Wod:
800 m row
10 rounds
10 burpees
100 single unders
Time: 23: 11

50# kettle bell swings!

Yesterday's workout was a beast. 
AMRAP 15 min
10 sdhp 50#
15 kb swings 50#
20 goblet squats, I substituted 10 burpees since my knee was still hurting.
Total: 4 rounds and 15 kb swings

Courtesy of http://crossfitlisbeth.com/

Words matter. In the gym and out.

When you’re coaching someone, be careful with what you say.

They have failed at a lift. They are never a failure.

They have screwed something up. They are not a screw-up.

You can have a bad lift without being a bad lifter. Just like even if you’ve done a bad thing, it doesn’t make you a bad person . . . anymore than doing a good thing makes you a good person.

Life is cumulative. This moment is temporary. Remember that when you choose your words, and when you coach.

On the flip side, remember that also when you are BEING coached. Or dealing with anyone or anything in life. Take everything with the proverbial grain of salt. Hear exactly what was said. Pull what you can from the moment. Don’t heap your own old baggage on top of their words. Listen to exactly the advice offered. And move on.

Your burden will be way too heavy if you carry around extra sh**. Learn and press.

Getting Back into Beast Mode

I havent been working out consistanty as you can tell for the past month. And I had a mini 4 day vacation that I just came back from, so yesterday was my first day of working out in a long long while.  And I can say that it kicked my butt!!!  I was gasping for breath and wasnt sure I was going to finish.  But I did, and then made myself do a second mini wod after it.  I am glad to be back on a workout schedule!
WOD:
10-9-8-7-6-5-4-3-2-1
Thrusters (65#/45#)
Box jumps 24"/20"
Rx: 14:00

Back at It

So I'm finally back at being able to workout!  And I can tell you that having two weeks off really took a toll on me!  I was dieing on my Wod yesterday!

5 rounds
10 dumbbell squat cleans (did first round with 30#, then went down to 25#)
10 dumbbell push press
10 burpee pullups
Time: 33:00

Stop thinking like the herd. Think like the bull instead.

Courtesy of Crossfit Lisbeth
Why are you waiting to achieve?

Why are you thinking, “Starting next year, I will . . .”

Stop thinking that way. Stop planning what you really want to do and instead just do. Now. Stop saying “Starting next year, I’m going to . . . ”

Instead, say, “Today, I am . . . “

There’s really no reason your new workout plan, your new eating habits, your new choices have to wait even one more day. You’re only putting things off because you can — and because you’ve accepted some notion in society that the New Year is a good time to do that, or that Monday is the day you start things, or that you couldn’t possibly get through the holidays without pigging out and racking up a few pounds.

Stop thinking like the herd. Think like the bull instead.

Decide what you want and start working towards it right now. NOW. Don’t wait another day.

This life is short. Waiting to achieve is Waiting for Godot. Ever see that play? Two characters spend two acts talking about someone who NEVER shows up. What the hell? It’s called a tragi-comedy. Is your life a tragi-comedy? Whose fault is that? Yours. Nobody else’s. So stop letting it be that way.

If you want a 400lb back squat, start working today towards it. If you want an unassisted pull-up, what can you do today that will help you towards that goal? If you want a smokin’ hot body, what can you eat (or not eat) today that will help? If you need more sleep, then take it, starting tonight.

Don’t wait and don’t put the onus on anybody or anything else for you to achieve.

“There’s man all over for you, blaming on his boots the fault of his feet.” — Act I of “Waiting for Godot.”

Don’t blame your boots and don’t let your life be waiting for Godot. Don’t let your life be waiting to achieve.

Act now.

Hybrid Athletics Strongman Seminar

We went to New York and New Jersey this weekend to do a Hybrid Athletics strong man seminar.  First we stopped off at crossfit harlem to get a quick wod in, which turned into wod and dinner.  We had a great time there, and we will definately be back the next time we are in New York.

The next day we went to Stamford for our Strong Man seminar.  It was so much fun!  We learned how to lift tires, I did 400lbs on my own, and then did a team tire lift of 1000lbs! We lifted atlas balls, logs, kegs, yokes, and did some axle presses.  The day ended with a quick wod of tire flips, farmers carry and atlas lifts.  Great day!

Posting Hiatus for the Week!

I will not be making any updates to my blog this week.  I am not able to get any CrossFit workouts in this week!  Check back next week for all my updates!

What does CrossFit mean to you

Commitment. Courage. Acceptance. Perseverance. Pain. Joy. Teamwork. Fear. Exuberance. Loyalty. Honor. Truth. Exhaustion.
And then you get up the next day and come back and do it again.
Courtesy of crossfit lisbeth

Yesterday's wod:
7 rounds
100 singlue unders
10 burpees
10 pushups
15 squats
Time 22:00
I did this wod by myself so I didnt push myself as hard as I should have.  Took some short breaks to change up my music too :-)

Image courtesy of http://sayingimages.com/technically-the-glass-is-always-full/

Fran Beat Me Bad!

First: 500m row, 400m run time trial
Row 1:55 (3sec pr) Total time: 4:41, (45 sec pr)

Then: “Fran”
21-15-9
Thrusters (95#/65#)
Pull ups

So I dont know if it was my nutrition recently or the fact that I spent 30 minutes the day before practicing my kipping pullups, but I couldnt even string two pullups together today.  I could barely do them one at a time, so I am not going to even mention my Fran score today, it was pitiful!  2 minutes slower than my last one. 

Check out this Fran time!

Back Squat Fail!

I was in class last night and our skill work was Back squats 5-3-3-3-1.  My previous max was 165, and I actually did it 5 times, 3 with good form, 2 not so much.  I go into the workout and I am on my last set of 3 at 155lbs.  I failed on the 3rd rep, just didnt have the strength or form for it that day, my coach said try it at 175, one rep, youve done it at 165 before you should be able to do it.  WRONG!  I got down into the squat and couldnt get back up, I know what your saying, just dump it, well for some reason I couldnt roll it off of my back and I started to tip forward.  I honestly had a flash of fear and saw myself falling forward with the weight crushing my neck and my face being smashed against the concrete floor.  Finally I was able to roll the weight off my back, leaving a nice big welt where it rolled down my back.  Needless to say I was a bit shaken up!


Met Con:
5 rounds:
10 OH squats (95#/65)
10 K2E
10 push ups
Time: 10:28
Sit up challenge week 2!  200 sit-ups done!

Crossfit Austin Workout

We were in Austin this weekend and decided to drop into the gym our friend's go to, Crossfit Austin.  I just have to say that they were so warm and welcoming and helped us with so many things we didnt know we were doing wrong!  :-)  My legs are so sore from all of the squat clean and presses and OH presses we did, along with the countless initial form practice workouts we did.  I also had a great coach, Walker,  that showed me that there is a difference between a chin up and a pull up and wouldnt let me cop out and do chin ups for the Cindy wod :-)  She also helped me with my kips.  So THANK YOU crossfit Austin!

Challenge 1

Take 15 Minutes to find a 2 RM Clean and Jerk
*One Bar Per team, everyone one the team must make 3 attempts
*Score =Final completed weight on the bar
85#

Challenge 2
5 Minutes Max Reps on the OVHD Squat
*75 lb, 45 lb one person working at a time, one men’s bar, and one women’s bar per team
*Score=total reps
total: 138

Challenge 3
5 Minutes Max Rounds of Cindy
*all team member work at once
*Score total number of combined reps
3 rounds (was focusing on form)
Final Score= 518, our team won! :-)

I hate globo gyms!

So I have been a member of 24 hour fitness for many many years.  I froze our membership about 6 months ago when we really started to get into crossfit.  Well last month they charged me a full memberhip fee instead of my freeze fee, I called they apologized, refunded the money and said it would be fixed.  This month they charged both me and my husband full fees.  I called and they tried to tell me that my freeze ended, I said look again buddy, its in the notes "oh yes mam I do see it here".  So I said cancel my membership and refund me my money today.  Of course it takes 5-7 days to refund me.  After talking with countless managers about the situation, why I should have to wait for my money that wasnt supposed to be taken out to begin with, the conversation ended with me still having to wait because there is nothing they can do about it.  So this incident solidifies why I will never go back to a globo gym!

Thursdays WOD:
5 rounds:

21 KB Russian swings (53#/35#)
15 KB press
9 KB figure 8′s
Time: 11:33
Day 4 of sit up challenge complete!

Almost Friday!

My friend Joy made up a really good WOD to do yesterday, so we did this instead of the regular class WOD.
4 rounds
5 burpees
5 box jumps 20"
15 weighted sit ups 14#
100m weighted carry 35#
10 DU's
10 kb swings 35#
Time: 13:13

So I saw this recipe on Crossfit Rubicon and thought it looked yummy.  I am going to try it next week and see how it tastes!

Ingredients

• 1 medium onion, diced
• 3 cloves garlic smashed and chopped
• 3 large lime leaves
• 1 tablespoon virgin coconut oil
• 6 cups Very rich beef or roast pork stock
• 2 cups coconut milk
• 1 tablespoon grated fresh ginger
• 2 tablespoons crushed red chilis
• 3 cups Shredded Bok Choy
• 1 teaspoon Nuac Mam or any good Fish Sauce
• 1/4 teaspoon light sesame oil
• 6 large prawns, head on or U8 shrimp will work
• 2 cups Shredded smoked beef ask your butcher
• 1 tablespoon each of basil, cilantro, mint chopped fine
• Sriracha sauce, for passing

Directions
In a large pot, sweat the onion, garlic and celery in coconut oil until translucent and just starting to brown.

Add beef broth, coconut milk, ginger, chillis, cabbage, fish sauce or soy sauce, and sesame oil. Bring to a boil and lower to simmer for 5-6 minutes.

Add shredded beef or ham and prawns and bring back to a simmer for 4 minutes, add fresh herbs and serve. Pass some HOT sauce for your guests to add to taste

Video of the day

Sit up and Push Up Challenge

Strength: OH Squat 3 x 3 75# (hurt my shoulder doing thrusters yesterday so couldnt do a heavy weight)
Met Con: 4 rounds:
15 SDHP (75#/55#)
15 hang cleans
15 push jerk
End w/800m run

Day 2 of situp challenge complete!  The 100 situps a day isnt bad, I knock them out in sets of 50.  Cant wait for next week when I have to do 200.  Now I am going to add in a push up challenge for myself too, I am going to do at least 30 pushups a day because of the post below.

I saw this post on crossfit lisbeth
It pertains to me too!  I have recently started (due to my husband pushing me), of trying to do pushups off of my knees.  I dont have full depth yet, but the only way I will get there is with practice


Women, get off your knees.

Seriously. I was in class the other night and I watched lots of strong women in a metcon on their knees.
WTFO?
Stick with knee push-ups and you know what you’re going to get really good at? Knee push-ups. That’s it. Not real push-ups. Not ring push-ups. Not even holding plank position.

See, in a knee push-up you just shortened your body length. You gave yourself a big advantage. Stop babying yourself. You’re stronger than that and you’re going to get even stronger.

Do tire push-ups, bench push-ups, ring push-ups, wall push-ups. If you don’t have real honest-to-God, chest-to-deck push-ups, then do whatever you have to do in order to get the push-ups done. Tire, rings, wall. But NEVER knee push-ups.

Seriously. Simply decide that you would rather eat glass than ever go to your knees again.

If you have real push-ups and you start to fail in a metcon, you know what to do? Shake out your arms, change your hand position, rest a second, etc. But for the love of She-Ra, don’t go to your knees! Get those push-ups one by one if you have to, go to the tire if you have to, go to the bench. But stay off your knees!

And if you don’t have real push-ups? Then work those wall push-ups, those tire/bench push-ups, those ring push-ups again and again and again. Then try working your real push-ups. Start wherever you have to. Then increase your range of motion until it’s perfect.

And I don’t just mean at CrossFit. Do them now, in your office, at home, in your classroom — wherever you happen to be right now, kicking butt and taking names. Drop.

Push-ups can be done anywhere and, if you want to get better at them, you simply have to do more of them — and you have to STOP doing them on your knees. So, pick a number: 30 push-ups a day, 50 push-ups a day, whatever. Sprinkle them throughout your day — 5 here, 10 there. Grease the groove. Get stronger bit by bit.

If you want to own your world — seriously wake up every flippin’ day of your life and feel like you can do anything, be anything, conquer anything — then you need to work on conquering two things in the gym: Your push-ups and your pull-ups.

Because once you own those b******, you will see, feel, and think about yourself and this world differently. Nothing will stand in your way.

Honest to God, you will park your car at work and kick the door open, even if you’re wearing heels. (Now, that’s an image!) You will be so ready to do, to achieve, to really be something in this life. The world will be yours. Make it so.

Get off your knees.

Back in training mode after eating way way way too much junk this weekend.....why are cinnabuns so delicious?!?

Wod 1
Skill: HSPU 3 x 6

7 rounds:
10 thrusters (95#/65#)
10 ring push ups
Took this one king of slow, thrusters are one of my least favorite things to do.
Time: 19:37

Wod 2
4 rounds
10 squats
10 pushups
10 situps
10 wall shots 14#
5 T2B
10/30 DU/SU
Time 10:50
Then I finished out my day 1 of my situp challenge by knocking out an additional 60 situps to equal 100 for the day.

The surest way to fail is not to determine to succeed

Saturdays Wod:
800m run relay

1,000m row relay
100 tire pounds
100 box jumps
100 kb swings 40#
100 wall shots 14#
50 push ups
50 burpees
1,000m row relay
800m run relay

Team time: 44:24

I found this challenge on http://bonitafit.blogspot.com/

I think I am going to challenge myself to do this starting today, see if it makes any kind of difference with my abs (my non existant abs :-) )
Week 1 do 100 sit ups each day
Week 2 = 200 sit ups eaach day
Week 3 = 300 sit ups each day
Week 4 = 400 sit ups each day



Note: I can break them up into 50 sit up increments each day/

On Team Gorilla Today!

I made it on Team Gorilla today!  I have 4 pics, check it out! http://wildgorillaman.blogspot.com/2010/10/is-this-most-savage-friday-ever.html

Yesterdays Wod
800 m run (4:34)
4 rounds:
21 kettle bell swings 40#
15 sit ups
9 kettle bell squats
3 burpees
Time: 8:02

Modified from http://bonitafit.blogspot.com/

Less talk, more chalk

It's time to start really training. I have learned what I can and can't do well, and now its time to focus on getting better and stronger.
Yesterday's Wod
Skill: Ring dips 3 x 5; Ring push ups 3 x 10
5 rounds:
(45#/50#) ( 25#/30#)
10 uneven step ups (switch hands at 5)
100m uneven farmer’s carry (switch at 50m)
10 offset push ups/off set ring rows (switch at 5)
Time: 11:34, 3 min PR from 8/24/10

Very motivating having everyone in your face yelling at you to finish!

More video from Beaumont Showdown!

Yesterday I took it pretty easy at the gym. 
5 rounds
5 front squats 65#
200 m row
Time: 6:40

Here is a video of me doing WOD 2.  4 mintues to do your max clean.  I completed 115 lbs but failed at 125 lbs.  My form needs work.

Photos from Beaumont

I took yesterday as a rest day, I figure when I can barely walk without having pain shoot through my body it probablly means I should rest.

Found this posting from http://crossfitlisbeth.com/

Slipping

You won’t recognize the moment that you start to slide backwards. You won’t be able to put your finger on the exact second that you stopped making forward progress. Because momentum is not easily defined by status quo or a negative. And regression is often insidious.

What you will feel is a tad cranky, a bit out of sorts, a feeling that the world is not treating you well.

Your deadlift? Not improved in months. Your pull-up progress? Stagnant. That bodyweight clean? Still elusive.

You’ve stopped making progress. You are no longer moving forward in CrossFit, at least in strength. Metcons might still be okay, but you feel like in everything else you’re moving backwards, like you’re swimming against an endless current and making no progess. One step up, two steps back. And, when you really think about things, it feels that way in the rest of your life as well.

But, before you start blaming your technique, CrossFit, or your coaches, or the world, or even your dog Thruster, just stop. Chill. Stop and assess.

Are you eating properly? Getting enough sleep? Are you hitting the gym enough? Are you resting enough?

And, are you happy? Really, truly happy. Not lampshade on your head happy. Not power clean PR happy. Not “My team won today!” happy. But deeply, soulfully happy with yourself and the direction of your life.

Because, until you can answer “Yes” to all the questions above, you will feel that the world is not treating you properly — or CrossFit is not treating you right. When, in reality, it might be that you are not treating yourself or the world properly. And your deadlift and your squat are just symptoms of a bigger disease.

Take a month. A full month. Really. Keep CrossFitting, but get your house in order, one thing at a time. Food. Sleep. Exercise. People. Get your head right. Stop the backward slide. Then, in thirty days, slam your foot back on the gas pedal. Rev the engine hard again. Tackle that deadlift PR again, and that squat. See what happens. Ha! Doing things the right way can change everything!

Crossfit Beaumont Showdown completed!

So I did my very first crossfit competition on Saturday. It was extremely nerve racking. I literally was shaking on my first Wod. But I finished it! I know that I defiantly need a lot more conditioning before my next one, but at least I can say I completed one!

WOD #1
5 Rounds:
5 Ground To Overhead (135/115 men 75 women)
25 meter Overhead Carry (135/115 men 75 women)
Time: 5:01

WOD #2
Max Clean
Max Pull-Ups
Since I cant do pullups, I could only do the clean, 115#, new pr by 10#'s

WOD #3
10-15-20
Deadlift (225/185 men 135 women)
Burpees
Kettlebell Swings (53/35 men 35 women)
Time: 10:34

This one was by far the hardest. After the second set of burpees, that went UP in numbers I was dead.

You have to be happy and genuinely impressed with your current capabilities in order to progress

I was reading Sara Gets Strong: a Crossfit/Paleo Love Affair and came across this:

Do you come in and look at people’s times on the board? Do you then consequently compare yourself to them? I’ll be the first to admit that I sometimes do, and to an extent, find it completely natural and motivating— however, it can be equally distressing if you base your athletic satisfaction off of having the best time on that board. Because we all know it’s hard to be the best, and, even when we are, it is never permanent.

Plain and simple: you have to be happy and genuinely impressed with your current capabilities in order to progress. That is, you have to be happy with the athlete that you are now, and you cannot focus on where you stand competitively until you have the intrinsic, positive reinforcement necessary to push yourself farther ahead.
 
I know I do this everyday, look at peoples times, rarely beat them, but I am always dissatisfied with my performance, not because of my actual performance, but due to the fact that I'm always trying to beat others.  Focusing on myself is the only way to better myself.

The WOD's for Crossfit Beaumont's Showdown have been posted, they didnt have enough standard females enter so they combined the standard and scaled.  I'm really nervous.  Not sure that I can do that many rounds at that weight!
WOD #1

5 Rounds:
5 Ground To Overhead (135/115 men 85 women)
25 meter Overhead Carry (135/115 men 85 women)

WOD #2

Max Clean
Max Pull-Ups
Ok yeah I cant do a single unassisted pullup

WOD #3

10-15-20
Deadlift (225/185 men 135 women)
Burpees
Kettlebell Swings (53/35 men 35 women)
This one isnt so bad, except for the burpees, but who really likes burpees! 

I need to calm myself down, and mentally prepare!

Barriers are often mental not physical

I was going through some blogs this morning and I came across "What is your 4 minute Mile" 
Take a minute to read it, the one thing that really stood out to me was this:
Barriers are often mental not physical
Scientists believe that the barrier to reaching the four minute mile was a physical barrier. It was not. It was a mental barrier. No one broke the four minute mile, in part because no one thought it was possible. Certainly it wasn’t easy, but it was possible. The same is often true for our goals. What we think we can’t achieve is really only a mental barrier, not a physical barrier. If you believe in your abilities you can achieve far more than you imagine.
So, this Satruday, when I attempt my first crossfit challenge, I will try and keep this in mind, as I'm struggling to finish and I think I can't go on.

1,000 Row for time (4:18)
Then
AMRAP in 8:00
5 thrusters (95#/65#)
5 OH squats (95#/65#)
4 rounds plus 5 thrusters

Then
3 rounds:
20 squats
20 pushups
20 sit ups
20 wall shots 14#
10 toes to bar or pull ups (i did pullups)
20 DU's
Time: 20:50

Go Ahead and Cheat

Courtesy of http://crossfitlisbeth.com/
Go ahead and cheat.

Short your squat, don’t open your hips fully, keep your nipples off the deck in a push-up, and add extra reps to your count in Tabata.

Do whatever you want. Cheat and lie and pump up your achievements. Decide what you want to do with your movements, your workout, your life. Decide if you want to live up to CrossFit standards. But don’t give me a second thought.

Because ultimately I don’t have to live with you. You have to live with your actions, your decisions, your life. You have to look at yourself in the mirror every day.

I can show you a high standard and coach you to meeting it, but I can’t make you do the work correctly.

So, what’s that mirror looking like for you today? Can you face it? Can you live with who you are and what you’ve done? Or is there some nagging pit in your stomach, some anger rising in your throat, some hostility starting to boil in your blood?

Maybe you think I’m talking about you.

So, tell me, am I? And what are you going to do about it? Are you going to meet standards or are you going to keep hiding from that mirror?

Decide and let me know . . . with your squat and your push-up and your deadlift.

I’ll see you at the gym.

Yesterday we started a 4 week nutrition jump start challenge.  Our first assestment wod was itty bitty barbara. :-)  2 rounds of Barbara
20 pullups
30 push ups
40 sit ups
50 squats
3 min rest, repeat
Time: 18:37

Picture courtesy of http://www.bayoucitycrossfit.com/

Barbells for Boobs was a Success!

Saturday we did Barbells for Boobs at Bayou City Crossfit.  There were people from lots of different box's there, I would say about 60 people showed up to support the cause!  I did the scaled version, I knew if I did rx I would be there forever!  Scaled at 65# took me 3:45.  Not too bad, I could have done better, I rested too much between rounds. 

Sunday was a KILLER Wod
4 rounds
24 KB swings (40#)
16 ring rows
8 burpees
50 weighted lunges (35#)
Time: 27 something
Then tabata weighted squats 20#
Then running sprints

Needless to say I can barely walk today!

I was going through my morning blogs and I came across this great post from orange coast crossfit

Not everyone makes it on Broadway. Not eveyone makes it past Navy SEAL training. Not everyone makes it to the Majors. Not everyone runs there own business. Not everyone can put themselves through the shear physical and mental anguish that we CrossFitters experience on a daily basis. There are barriers to get whats worth getting in life and none of them are usually very easy. Getting in really good shape is hard. That’s why hardly anyone is.


You will have your knicks and bruises and aches and pains. You will need to listen to your body and know when to push and when to back off. The most important thing however is to know that this is a ultra marathon and not a sprint. Most of you have been CrossFitting for less than six months. Many of you less than that. Expect too much too soon from your body and you are setting up for a crash and burn. Ramp up the weight slowly, work on getting the full range of motion, and hammer your technique. Remember that you are better than yesterday and half as good as tommorow. You will be Machines each and every one of you in a very short time. Be patient.

Thursday's WOD's
5 rounds:

20 push press/jerk (95#/75#)
200m run
Time: 13:18

WOD 2
4 rounds:
8 deadlifts 135#
12 pullups
16 ring dips
20 push ups
Time: 16:47

Have you registered for Barbells for Boobs yet???

Yesterday was more conditioning, I am starting to hate the rower!
Row 250 m
20 clean and jerks 75#
row 250 m
20 front squats 75#
row 250 m
20 push press 75#
row 250 m
Time: 12:18

Dont forget to sign up/donate! Barbells for Boobs

Courtesy of crossfitverve.com
Why CrossFit Ruined My Life:
Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain. I was always active, always “healthy”. I was a vegetarian for 16 years, because it was “healthy”. I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle. Then I found CrossFit and my life will never be the same....

Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal). Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low. I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?


Because of CrossFit, normal everyday people just don’t look the same. When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed. Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.

Because of CrossFit, I will never be alone. There will always be friends I should spend time with, athletes I need train and new people I want to get to know.

Because of CrossFit, I may look amazing naked, however, damned if I can fit into normal girl clothes. Put me in yoga pants and I’ll knock your socks off. Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated. My wardrobe will forever consist of 90% t’shirts.


Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired. CrossFit.com will be the first site I look at every morning and the last before bed. Why am I mesmerized by people working out. Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky. They will forever remain rough and coarse. They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again. They will always be joined as one, interlocked in an intimate marriage of understanding. I have no excuses.


Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)!

Because of CrossFit, I will never be satisfied with my fitness. There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!

When in doubt, go forward and go hard

My conditioning workouts continue this week, and let me say I didnt think that I was going to be able to finish yesterday's.  I literally wanted to lie down on the ground and cry.  But I pushed through it, barely, and I am hopefully stronger for it :-)

WOD 1:
Skill: Ring dips 3 x 10

500m row
25 ring push ups
25 wall shots
25 k2e
25 double unders
Time: 8:43

WOD 2:
30 65# thrusters
40 burpees
150 single unders
800 m run
150 single unders
40 burpees
30 thrusters
Time: 27:57

Check out our group pic at http://sicfit.com/article/2368-The-Ladies-of-1525

Dont forget to donate for Saturday's workouts, Barbells for Boobs!

Amazing Grace workout Saturday!

Dont forget to sign up or donate to http://barbellsforboobs.com/  There is a group of us doing it at Bayou City Crossfit on Saturday!

I'm really trying to wokr on my conditionoing since I have a problem breathing once my heart rate goes up.  It really slows me down and I'm trying to focus on getting better at it.  So Coach Adam made a wod for me yesterday that was designed to do this (or kill me) :-) 
21-15-9
65# bench press
In between presses row 500m/1000m/2000m

Oktoberfest Obliteration II

Crossfit Champions help their second annual Oktoberfest Obliteration event this Saturday.  I did not compete in it, but went to support our friends.  I did do WOD 1 and 2 on Sunday to see how I would have done. 
WOD 1
3 rounds:
5 squat cleans 95#
20 kb swings 30#
20 m run
Time 11:30  Just couldnt get my squats to go smoothly

WOD 2
10 renegade man makers 20#
45 single unders
Time: 9:30

Donate to Barbells for Boobs

I made it onto Team Gorilla today! Thanks guys! http://wildgorillaman.blogspot.com/2010/10/friday-is-best-day-of-week.html

Hey Everyone!

For those of you that have been asking how to donate to the Barbells for Boobs fundraiser, here you go!  On October  17th, I will be doing the annual Barbells for Boobs Amazing “Grace” fundraiser. The purpose of the event is to raise money for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting Barbells for Boobs, we’re helping low-income and uninsured women get the examinations they need in order to stay cancer free!  You can donate directly to their site HERE  In the crossfit affiliate tab click on "Crossfit 1525" and in the comments section you can add a note that you are supporting my fundraising efforts if you want to! 



Thursday's WOD:
Death by Thruster (mstandard115#/mmod95/wstandard75#/wmod55)
Complete 1 thruster in minute 1, 2 thrusters in minute 2, 3 thrusters in minute 3, an so on, until failure.
You have the entire minute to complete that minute’s work.

Then – rotating through in groups of 4:
3 x 500m row with a <:05 slow down or 2 burpee/second penalty
Thrusters: 7 rounds
Row 2:02/1:58/2:01

The worst thing I can be is the same as everybody else.

Skill: 100 du for time, or 300 su

SU: 2:03
Met Con: “Skip Three”
21-18-15-12-9-6-3
SDHP (75/55)
push ups
Time: 10:26 rx
After party: tabata alternating sit ups/planks

Great Read from http://rxgirlsmiami.com/2010/09/26/rx-girls-miami-09-27-10/
I too was not an athlete like most of the top female crossfitters, but none the less I come back everyday and see myself getting stronger and (hopefully) more athletic.  I still cant do a "guy" pushup, or do a single kipping pullup, but I know one day soon I will!
Benefits you gain from crossfit:

• You Will Be Physically Stronger.

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

• You Will Lose Body Fat.

Studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

• You Will Gain Strength Without Bulk.

Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

• You Decrease Your Risk Of Osteoporosis.

Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.

• You Will Improve Your Athletic Performance.

Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

• You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.

Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

• You Will Reduce Your Risk of Heart Disease.

Weight training can improve cardiovascular health in several ways, including lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure. When cardiovascular exercise is added (like in CrossFit!), these benefits are maximized.

• You Will Reduce Your Risk of Diabetes.

In addition, weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

• It Is Never Too Late To Benefit.

Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

• You Will Improve Your Attitude And Fight Depression.

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

Whether you believe you can or can't, either way, you are right

Yesterday's WOD was a pretty good one, until I dropped a 65# barbell on the back of my neck!  It was during my last set, I was tired, and my arms just gave way going from a push press to back squat.  At least I just have a few raspberries on it and nothing worse!

AMRAP in 15:00

5 hang clean (115#/65#)
5 front squat
5 push press
5 back squat
100m sprint
Rounds: 7 + 1 Front Squat

Then strength training 6x3 push press
45-55-65-75-80-85, then 1 at 90

Amazing Grace: Barbells for Boobs

October is Breast Cancer Awareness Month. What better way to show your support than to have your gym do the Amazing Grace: Barbells for Boobs workout. If my gym isnt participating I will do the WOD on open gym day myself! http://barbellsforboobs.com/

429lb One Handed Deadlift

Monday WOD
Strength: Deadlift 3-3-3-1
Tried for 235, didnt quite make it, so still at 230#
Met Con: AMRAP in 12:00
5 box jump burpees
5 pull ups
Total rounds: 8

Then did 6x6 backsquats, new PR by 30lbs, 155.

You can't build a reputation on what you're going to do.

I took this weekend kind of easy.  Didnt do any WOD's Friday or Sunday. 

Saturday's WOD:
Teams of two:
“Half Burpee Murphy, Please”
800m run
10 rounds:
3 burpees
5 pull ups
10 push ups
15 squats
800m run

Time: 21:00

770 lb Front Squat

Courtesy of: http://wildgorillaman.blogspot.com/



Strength: OH Squats 5-5-5

Met Con: “Two Timing”
3 rounds:
400m run
25 wall shots (20#/14#)
First time doing the wall shots to the men's line, it killed me!
Time: 12:02

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!

Every Little Step with Mike Tyson & Wayne Brady from Mike Tyson

Skill: Turkish Get Ups 3 x 3 each arm
30#
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.

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

WOD 2
6 rounds of 3
Power Clean, Front Squat, Pus Press
65-70-75-80-85-90
Then tried one at 105, failed at the push press

Basic Strength Standards

http://crossfitjess.wordpress.com/ 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? http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

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.

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 V.....here 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

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 http://paleochix.com/?p=1957

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!

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. 
WOD1:
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)

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 http://paleochix.com/?p=3139

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!

WOD 1

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)

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:
5 HSPU
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
5 HSPU
Time: 10:46

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 SDHP
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!!

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!

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

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