Sprint tabata

Another aborted track workout - the track was still locked up. But, since it was Sunday morning, all the campus roads were deserted - good place for a sprint tabata.

50 push-ups (in sets of 10) when I got home.

Linda PR @CFD

This was my 1st time doing Linda at a CF gym, not at a machine-clogged weight room where people constantly steal your bars between sets. Turns out it goes faster when you have adjacent bars all to yourself!

Bench press: 70 (0.5 BW)
Clean: 105 (.75 BW)
Deadlift: 135 (BW-5)
Time: 21:26

I had a handful of failed cleans - really frustrating, especially when it was the last one of the set. More focus there would speed things up a little. On the positive side, I think I learned how to release my legs and drop under the bar better.
All in all, I feel really good about this workout!

Tabata This @CFD

Rowing - 5
Squat - 16
Pull-ups - 3
Push-ups - 6
Sit-ups - 7
Total - 37

Next time, I'm pretty sure I could do 17 squats/round, 4 pull-ups and 7 push-ups. I started out too easy on the squats & pull-ups and too hard on the push-ups.

Throwdown movie

http://media.crossfit.com/cf-video/CrossFit_Susannah_SacTownThrowdown.mov

Aborted track workout :-(

4 of us got together to do a track workout, but the track was locked. We tossed for a little bit, and I ran there and back (a whopping mile roundtrip!).

I did some static push-up holds when I got home:
3 sets hovering just above the ground (30" on/30" off)
3 sets with my elbows at about 90 degrees (20/40)
3 plank holds (30/30)
Tough!

Maybe I'll get Scott to run with me this weekend...

Oly lifting @CFD

A 500m row to warm up, some stretching & Burgener warm-up...

A little work on tall cleans - awkward!

Clean & jerks, working up to a 1RM.
65
85
95
105 - one fail, one success
115 - PR!

Cleans
125 (failed on the jerk)
135 - 2 fails

50 push-ups for dessert


The aftermath... my right shoulder is super tight. It first starting hurting about 2 weeks ago, after a press workout, if I remember correctly. It finally loosened up last week and was feeling better over the weekend, but now it's back. I guess it's overhead stuff that makes it wonky? Ow. I'm extra sad that Scott is in DC and can't rub it!

Back squats @ CFD

Broad jumps length of the gym: 13
13 wall-balls (14#)
Broad jumps length of the gym: 11
25 push-ups, sit-ups & double unders

Back squats: 10 sets of 2, adding weight each time
135-140-145-150-155-160-165-170-175-175f

I know my penultimate set didn't get bellow parallel... I'm not sure how the earlier ones were.

25 more push-ups & sit-ups

Scaled Angie @CFD

50 pull-ups (10 kipping, 30 blue band, 10 kipping)
75 push-ups
75 sit-ups (feet anchored around KB)
100 squats

21:31

And then 25 more push-ups and sit-ups, just to round things off, and 5 more pull-ups.

Rowing @CFD

Rowing intervals: 10 x 1 minute on, 1 minute off.
2637 m
Average splits were usually between 1:50 and 1:55. My last one was 1:49.7!
Average stroke rate was 28-30 s/m.

Good workout!

50 push-ups, in sets of 10. Planning to work on them regularly to get ready for Sectionals. :-)

Climbing!

10a/b blue "Mugatu"
10b+(+) pink "Ferarri" - crimpy fingers, crampy forearms, didn't make it to the top. Close though!
10a brown "Taters" - fun
10a light blue "Dawg" - fun & easy
10b dark blue - similar to Ferarri - didn't make it to the top, but I was close! Lost all grip strength by the end.

Oly lifting @CFD

Snatch
55 x 5 (full snatch)
65 x 5 (power)
75 x 5 (power) - PR

Power cleans
105 x 5 x 3
(Not bad considering my 1RM is 125!)

Met con
10-8-6-4-2 reps of:
Kipping pull-ups
Box jumps (24")
Time: 6:51
Not very met-con-y. Can't wait til I can string more pull-ups together...

I just registered for CF Sectionals! March 27-28...

Front squats @CFD

135 x 1
95 x 10
145 x 1
95 x 20
145 x 1
85 x 30

Affiliate Cup Throwdown @CF East Sacramento!

10:15 - WOD #1
12 Minutes:
3 Rep Max Thruster (Best of 3 Attempts)
- Nigel 185; Alex 185; Libby 95; Sarah 80.
Max Set Double Unders (Best of 3 Attempts)
- Nigel 94; Alex 76; Libby 27; Sarah 15.

That put us in 11th place, I think. They tallied scores and put us in reverse order for the afternoon WOD.

3:15 - WOD #2
3 Rounds For Max Reps:
45 sec GHD Sit Ups (15 sec Rest) - 24, 21, 17
45 sec Clean & Jerk 135/85, (Rest) - 4, 3, 4
45 sec Burpee Vertical Leap Touching Target 104in/96in, (Rest) - 1, 6, 5
45 sec Chest to Bar Pull Ups, (Rest) - 4, 6, 4

My first round was really sloppy. I started on the pull-ups and did alright, and then did a bunch of sit-ups (25) so I was really shaky for the clean & jerks - had one icky fall when my back gave out on the jerk. And then I couldn't jump high enough on the burpees - just got 1 rep. Rounds 2 and 3 went better - I hit my stride, focused on using my hips.

Our team got 490 total reps, which was better than all of the teams who had gone before us, so we at least held seed! We ended up 8th overall. Santa Cruz won. Pretty inspiring to watch the top teams... especially the uber-graceful butterfly pull-ups and perfectly crisp clean-and-jerks.


Now everyone is talking about sectionals, and I'm trying to decide if I want to go. Stuff I liked about the Throwdown: hanging out with my teammates; seeing CrossFitters from all over Northern CA. Stuff I didn't like: being so full of epinephrine I couldn't think straight and couldn't control my body; sitting in a parking lot for 5 hours (at least it was sunny and warm out!). The intense parts were a little too intense, the slow parts were too slow. Maybe next time I'll have a better idea of what to expect, so I'll like it better? Hmm.

Throwdown warm-up @CFD

Ran through one round of tomorrow WOD just to get the feel of it.

Chest-to-bar pull-ups are hard. I'm hoping to get 1 or 2 per round.
GHD sit-ups are easy. I got 20.
Clean & jerks (85#) are tough right after GHDSU's... I need to remember to keep my back straight and not let it arch.
Burpees are OK.

Also practiced double-unders and brought some jump ropes home with me to practice.

I'm excited!

Presses and more @CFD

Warm-up: wheelbarrowing with a partner - fun!

Press:
45 x 5
55 x 5
65 x 2
70 x 3
75 - fail
70 x 2
70 x 1
(The workout was 5-5-5-5-5... but who wants to sit there with a 45# bar the whole time?)

15' rope climbs x 3
(Untimed, just for practice. Yay rope burn!)

500m row: 1:49
(Alex said I was jerking too much when I started my pull... need to work on that, but it felt good to break 1:50!)



And then I got invited/convinced to compete in this Saturday's Sac-Town Throwdown Affiliate Challenge. All kinds of conflicting emotions... mostly because I have no idea how I'll do or what to expect. But I'm flattered to be asked to represent the gym, especially after a not-so-fun Ultimate season. And I'd regret not trying. And it's okay to just go and do MY best, even if it's not THE best.

The WODs:
#1
12 Minute Time Limit-
3 Rep Max Thruster
Max Set Double Unders

#2
3 Rounds For Max Reps:
:45 sec GHD Sit Ups
:15 sec Rest
:45 sec Clean & Jerk 135/83
:15 sec Rest
:45 sec Burpee Vertical Leap Touching Target 104in/96in
:15 sec Rest
:45 sec Chest to Bar Pull Ups
:15 sec Rest

Arrgh, I'm nervous.

Cleans & jerks and deadlifts @CFD

Cleans & jerks
75 x 7
85 x 7 (3/4)
95 x 7 (3/2/2)
95 x 7 (3/2/2)

Deadlifts
95 x 7
135 x 7
155 x 7, 7, 7
175 x 7

Kipping pull-ups - 8 in a row!
(Max was there, and I've been wanting to show him for weeks or months now)

Many thanks to Max for correcting my DL form. The last set of 7 is his work!

Climbing!

I can't remember exactly what all I climbed, but it was something like...
10a
10a/b (or maybe a b/c?) (fail - fingers got completely pooped)
10a
9+
10a/b

I didn't work on the black 10b "Rock" since the 2nd run got me all tired out. Next time.

Snatch MetCon

Modification of last Friday's CFD WOD.

5 rounds for time:
7 power snatches (55#)
7 snatch balances
7 OH Squats
Time: 18:43

Notes: OW. Tight, cramping neck muscles. I had to keep stopping to stretch out. Part of the problem may have been that I didn't pause at the bottom of the snatch balance to find my balance... so I ended up working extra hard to stabilize on the way up. The power snatches were easy and I only missed one or two OHS's. (Rx'ed was 7 rounds, 65#. Maybe next time...)

Finished off with some jump roping and some sit-ups.

26 minute arboretum run

No intervals, just a good steady pace.

February resolution

My January resolution was to be active at least five days a week. I did pretty well - the last week of the month was more like 4.5 days of activity. (On Sunday we walked a half mile to get pizza & frozen yogurt, and then walked home again.) I'm keeping this resolution in February and adding one:

More intermittent fasting. Specifically, fast at least 126 hours/week. That works out to 18 h/day but leaves room for a long fast one day and a relatively normal eating window another day.

I did 19h fasts M-W of this week, and I felt pretty good. I love the fact that I never get sleepy during the day - no need for a mid-afternoon nap or caffeination. Today was tough though - I had chocolate cake and ice cream last night (i.e. plenty of carbs & insulin), woke up hungrier than usual and did a CF workout at noon, which was about 14 hours into the fast. SUPER hungry all afternoon but made it to 18h.

Basically, I need to eat before CF and continue to avoid simple sugars. One of these days I'll work up to a 24h fast... not quite there yet though.

Helen @CFD

Warm-up: row 500m easy, then try for max watts. I got up to 342.

Three rounds for time:
400 meter run
21 swings (16 kg)
12 Pull-ups (kipping)

Time: 12:42

Notes: I should run 200s and 400s more often. The first lap was fine, but the last two were super tough! (I think yesterday's squats toasted my legs pretty well though...) My kips felt pretty good - got 6 in a row during the first round, then sets of 3-4 after that. Last time I did Helen (Oct 20 '09), I did jumping pull-ups and got a time of 14:00. Go me!

18 minutes @CFD

A slightly adulterated version of this workout.

• 8 minutes of handstand push-ups, using a nifty rubber band contraption to help suspend me from the pull-up rack - 20 reps.
• 7 min. air squats - 225 reps
• 2 min. pull-ups, some kipping & some jumping - 10 reps
• 1 min. push-ups - 16
• Total: 271
  

Climbing!

5.9
5.10a
5.10b
5.10b fail
5.10a

goal for next time - work on the black 10b "Rock" that I couldn't finish...