Run, Pull-ups, Thrusters; Pilates

Warm-up: 10 lunges

WOD 061028: "Strung-out, backwards, and upside down Fran"

Run 1200 meters (8.5 mph)
9 Pull-ups (jumping)
9 Thrusters (65#)

Run 800 meters (8.5 mph)
5 Lat Pull-downs (97.5 #) + 10 pull-ups (jumping)
15 Thrusters (55#)

Run 400 meters (8.5 mph)
15 Pull-ups (jumping)
15 Thrusters (55#)

Total time: 28 minutes


Pilates - 30 minute class

Embarrassing how hard the running was, but it felt good to get a solid workout in. Feels good to be back in DC! Back to a routine!

Ugh.

CFWU x 10 x 2 (no pull-ups)

Ran .57 mi at 8 mph before a side cramp sent me staggering off the treadmill.
20 jumping pull-ups.
20 thrusters (55#)


Still feeling a little sick from the mornings flight/bus ride I guess.

80 minute walk.
In the rain. But it was still nice... and a good way to get out of the house.

Went for an hour-long walk this morning. Beautiful fall weather, leaves changing on all the hillsides.

My first workout in a week. Ugh. Tabatas.

Went to Kate's gym, which was crowded and unfamiliar. And I felt out of shape. Anyways, good that I at least did something.

Warm up:
Squats/sit-ups/push-ups x 15 x 3


A few thrusters and pull-ups, before I gave up for lack of space.
Push-up tabata
Sit-up tabata
Squat tabata


Can't wait to get back to the 3 pm Fitness First peace and quiet!

Cleans & Dips

CFWU x 10 x 3
Negative pull-ups, no dips. Didn't get worn out on the pull-ups! Yay!

11:15


WOD 061018: "Elizabeth" :-)
21-15-9 reps of:
Clean 135 pounds (I did 75#.)
Ring dips (I did regular dips.)

18:30

I tried 85# on my last set of cleans: failed on the first attempt, did 2, and then failed again. I think I'm strong enough, but not coordinated enough.
Dips felt good. It's been a few days since I did them last. Still have my feet either touching the platform or with 10# of assistance.

Compare this to the last time I did this workout, at the end of July. I was much faster (13 minutes!) but used less weight - 65# cleans, 16# of assistance on the dips. I think I need to start pushing myself timewise on my workouts.

Rest day.

Today's a don't-set-the-alarm, work-from-home, full-on rest day.

I feel lactic acid in my quads from yesterday's squats. My wrist is slowly getting better, but it's still stiff and sore. Grrr.

I'll get in one more good workout tomorrow, and then I'll be on the road for 10 days, so getting in good workouts is going to be a challenge: finding the time, finding the location, and finding the motivation!

Tabata squats, Pilates

Warm-up: CFWU x 3
Pull-ups: 5 assisted positives + 10 negatives
No dips.

Rest, stretch shoulders.

WOD 061014: Tabata Squats
Lowest set was 15. Form felt messy, like my weight was over my toes instead of heels. Quads like Jell-O afterwards!

Pilates: 30 minutes

Sports Conditioning Class

45 minute class at Fitness First. Circuits, relay races. Fun, not-too-hard stuff. Much more of a social and wake-me-up workout than a conditioning workout!

Pilates

45 minutes of pilates. Lots of focus on technique.

CFWU, pickup

CFWU x 3
Negative pull-ups, mostly unassisted dips

3 hours of not-too-hard pickup, with subs.
Beautiful day to be outside running around!

J.T. - Handstand push-ups, ring dips, push-ups

Warm-up:
CFWU x 3, minus the dips
- Pull-ups:
1st set - negative
2nd set - 28# - 40# assist, focusing on starting from a dead hang, shoulders disengaged
3rd set - negative, only 10 reps, because I felt like I couldn't control my descent. Felt like my shoulders would give out at the bottom 25%. Kind of scary!

Work-out 061012:
Can't wait to be able to do this one as Rx'd!
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Modifications:
HSPUs - my goal was to do a 60", 45" and 30" handstand, using the wall for balance. My first HS only lasted 45". I couldn't even kick up to do the second, so I walked my legs up the wall and did sort of an L position. Third round, I held a yoga headstand for 60" to remind myself how to balance upside down. That felt good.

Ring dips - I tried a new kind of assistance - touching the bottoms of my feet to the edge of the Gravitron platform. At the very beginning and end of the exercise, I was supported only by my hands. Having my feet touching helped in terms of stability, but hardly at all in terms of weight assistance. A good modification, I think. I only did 21-15-9, instead of tripling the number as the recommended substitute for ring dips.

Push-ups:
Felt pretty good. Broke the sets into 7/7/7 - 5/5/5 - 7/2

Total time: 20:50
Another long workout, relatively speaking. My tournament this weekend was canceled, so I got to work out today after all. Tomorrow will certainly be a rest day. Looking forward to pickup on Sunday.

7 different sets of 50

Warm-up: 500m row (2:02)

WOD 061010

Rx'd:
20 inch Box jump, 50 reps
-- I used a step with 6 risers under each side.
-- 15/20/15
Rope climb, 5 ascents
-- I used the rope attachment on the lat pulldown machine set on 50# and alternated which hand was higher for each set.
-- 5x15, with each 15 usually broken into 8/7
1.5 pood Kettlebell swing, 50 reps
-- 35# dumbbell. The second set felt good.
-- 20/20/10
50 sit-ups
-- Much easier if I don't relax/release when my back touches the ground. Is that cheating?
-- 30/20
40 pound dumbbell Hang power clean, 50 reps
-- Used two 20# dumbbells. Got mixed up, started with a set of overhead presses.
-- 15 (presses)/9/8/8/10
800 meter Run
-- Started at 9.5, dropped to 8.5 after 400m, then to walking after ~600m. Felt awful.
-- Time = 4:00 or so
50 Back extensions
-- So much harder at the end of a workout than during the warm-up! Definitely felt these in my glutes/hamstrings.
-- 20/10/10/10

Total time = 35:00
The longest workout I've done in a while! I'm disappointed that I walked during the 800m run.

400s, Dumbbell swings, Pull-ups

Warm-up: CFWU x 3
Dips - 16# on first round, 10# on second, 5 unassisted & 10 with 10# on third

WOD 061009: "Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Running - 1:37, 1:34, 1:34. Felt good.
Swings - used 35# dumbbell. Only the last set was broken 14/7. It was my first time doing swings. What a good exercise!
Pull-ups - all negative. 6 palms away + 6 parallel grip. Very broken sets.

Total time - around 22 minutes.

A good workout. I feel nice and tired, but not worn out or spent or drained.

Warm-up... er, Rest Day.

CFWU x 3
Dips w/ 16# assistance
No pull-ups

And then I decided I was worn out and should make today a rest day.

Plan for this week:
WODs on Wednesday and Thursday
Rest on Friday
Tournament on Saturday and Sunday

Push jerk

Warm-up: CFWU x 3

Work-out: WOD 061008
Push Jerk 3-2-2-2-1-1-1-1-1 reps

65 x 3

70 x 2
70 x 3
70 x 2

75 x 2
75 x 2
75 x 1, fail on 2


Notes:
Pull-ups didn't feel any stronger than last week. I'm impatient.
Did some unassisted dips, but my range of motion was pretty limited and I felt very wobbly.

The push jerks didn't feel like much of a workout. My arms were tired-ish from the pull-ups and jerks, so maybe I should have pulled back there in order to focus on the push jerks. I think I arch my back to much when I extend my arms up. It didn't feel super heavy, but was definitely a stability challenge.

My wrist still hurts from last week. Grrr.

Annie - tuck jumps, sit-ups

Warm up:
CFWU x 2

I can sort of do an unassisted dip, and I can almost do a military-grip pull-up. Did jumping pull-ups, still with the foot bar for stability.


WOD 061006: "Annie"

50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

I substituted tuck jumps for the double-unders.
Time = 12:22

I must have been doing something wrong, because I wasn't nearly as tired at the end as I usually am after a CF workout. Maybe my tuck jumps weren't tucked enough? I had to break the sit-ups into sets of 10, but they felt pretty strong through to the end.


Hooray for taking a rest day on Wednesday!

Quit Now post

Note to self: Next time you feel like quitting CrossFit, read this.

800m runs

Warm-up:

CFWU x3
- Did my pull-ups and dips with minimum assistance, still used the foot bar for stability.


WOD 061005
3 x 800m run

3:17
3:15 (?)
3:22

The second effort definitely felt the best - I was warmed up but not fatigued. On all three, I started at 9.5 mph and dropped to 9.0 after 3.5 miles. (In the third one, I dropped down to 8.0 mph.) It's been quite some time since I've done 800s! They're hard, but I'm glad I did them.

Stretch:
A few minutes on the foam roller. My IT bands and calves were super sore at the concert last night.

Injury note - I hurt my right wrist last night. My bike slipped while I was hanging it up. I don't think it's *too* serious, but definitely annoying. The pain goes up outside edge of my forearm. I feel it most when I hold a coffee cup - supporting weight at that angle is bad. Fortunately, pull-ups felt find, and dips didn't bother it until the end of the last set.

Rest day. Twitch, twitch.

I feel good and energetic today. But I'm imposing rest on myself and looking forward to feeling good and energetic on Thursday and Friday.

CFWU + pilates

2.5 rounds of the cfwu
Worked on pull-ups - did some of them with 16# of assistance, some jumping with the bar under my feet for help stabilizing my body. I did nearly all of my dips with only 6# of assistance. Next time I'll try doing them unassisted. Didn't get the 3rd round of pull-ups/dips in before pilates started.

Pilates felt great today - so much better than last Friday!

Tomorrow will be a rest day. :-)

Natalie Woolfolk - Olympic Weightlifter

A Washington Post story about a young female olympic weightlifter (and former gymnast). Neat!

061001 - Squats, Muscle-ups, Hang power cleans

Prescribed: 3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps

My workout...

Warm up: 500 m row (<2 minutes)

Round 1
50 squats
Pull-ups (28# assist) and dips (16#): 6/6 + 6/6 + 3/3
55# Hang power cleans, 10 reps

Round 2
50 squats
Lat pull-downs (95#) and pushups: 6/6 + 6/6 + 3/3 [because the gym was crowded]
55# Hang power cleans, 10 reps

Round 3
50 squats
Pull-ups (40#) and dips (16#): 3/3 x 5
55# Hang power cleans, 10 reps

Time: 20:45

Stretch: Gotta love the foam roller!


Comments...
It's nice to feel so spent after a workout! I did swinging arms on the squats, which felt easier than overhead arms. I should have done between 21 and 28 pull-ups and dips to substitute for the muscle-ups, but other people wanted to use the machine, so I wrapped it up early. I think my form was pretty good on the cleans, but it's hard to know. My arms feel nice and tired after all of it, and my upper back definitely feels tired.