The last time I did Fran, I finished in 13:13. Of course, I was also having breathing issues but I’m still glad at my improvement this go ’round.
21, 15, 9 repetitions:
* 95/65 lb thrusters (65#)
* Pull-ups (green band)
Finished in 9:52
1) Last time I used 65#s then had to drop down to 45#s, was able to use 65#s for the entire WOD.
2) I used a black band last time, used the green band the entire time today!
It was tough, but I felt good! Of course, I ripped my hand open again. Fun times! I was able to do 11 thrusters in a row without stopping. I have days when I feel like I’m not progressing, in fact like I’m going backward, but today I felt like I was stronger.
How was your workout?
Today was my first crossfit workout since my throat dilation last week. Wow, has it only been a week?…it feels like I haven’t worked out for a month. My husband and I got some hiking in when we went to Nevada/Utah last week and that went pretty well. However, today’s workout was better! I was still a little slow. I used too much weight on my deadlifts out of the box and fatigued my back muscles so had to drop down. This time I only stopped to reset my deadlift form and try to stretch my back a little bit rather than stopping because I was sucking air!
It normally bothers me when I’m so much slower than the rest, but I feel pretty good about this workout. I think after a week or two my workout level will increase again and I can’t wait!
Handstands (ooof…been a while since we’ve done these!)
Deadlift (21 @ 145#, rest at 125#)
Pull Ups (green band)
Finished in 11:35
Roll Outs for 1 min (10), rest, and another minute (11)
I was doing ok on the Pull Ups but didn’t do as well as I had hoped. Unfortunately, my calluses on my right hand tore off during round #2. Shane told me to try to keep my hands in one place during the pull ups but sometimes my grip just doesn’t feel right. However, I will try to keep my hands stationary and a little wider out.
Tomorrow’s workout should be interesting with these puppies! I hope there aren’t any pull ups…
How is your training going?!
Whoops…it’s been quite a while since I’ve posted. Ok, let’s see if I can catch everyone up to speed!
WOD Modified due to breathing
5 Front Squats (45#)
20 Weighted Step Ups (15# Kettlebell in each hand)
Clean and Jerk
3(65#)x 3(75#) x 3(85#)
100 Push Ups
OMG…are you kidding me?! I was sore for days afterward! The others had to run 200 meters every time they stopped/rested. I didn’t have to.
3, 6, 9, 12, 15, 18, 21, etc
Push Press (55#)
Pull Ups (Green band)
Finished round 15 and 10 push press into the next round.
The push presses were tough. My arms were quite sore from the push ups the day before. My arms were very achy over the weekend from both WODs.
Kipping Pull Ups
3 Cleans (65#)
20 Burpees (Modified to 10)
Finished in 12:13
I could definitely do more weight on the cleans. One of my problems is estimating the right weight for me.
5(45#)x 5(65#)x 5(75#)x 5(85#)x 5(95#)
Push Ups (6)
Back Extensions (7)
Abmat Sit Ups (9)
Whew…those back extensions were vicious! Glad I did those before the sit ups though. I have a love/hate relationship with Tabatas. They relatively short but it really zaps you. I fell asleep on the way home! hahaha
Tomorrow is my 3rd dilation. I can’t wait to be able to breathe again! Last time they were able to increase my trachea by 200%. I hope they can do the same this time. If you have no clue what I’m talking about, you can read about it here. The nerves are starting to kick in and I have a feeling I may not get much sleep tonight. I have to be at the hospital at 7:30 tomorrow morning. Surgery is at 9 and I hope to be home by 12 to get some more sleep!
We started doing our Benchmark tests yesterday and finished them up today with the endurance portion. I thought we were going to do Deadlifts today, but nope…we didn’t. I was a little disappointed with that, but I’m sure it’s coming some other day.
1 Minute Pull Ups (15, green band)
1 Minute Push Ups (26, on knees)
1 Minute Sit Ups (with abmat, 27)
1 Minute Squats (to med ball, 41)
20 Cal Row (56 Seconds)
We only had 5 people show up today. The past two days there had been 11 people, so I expected more. We started with the Row, which was very tiring. I’m glad I got sub 1 minute but will definitely try for better next time. I tried not to look at the cals so I wouldn’t focus on “almost done” and just try to push through the entire thing. It was great watching the others do it too. They were flying so fast a couple of them flew off the seat!
Next up was sit ups. My abs were sore from Monday’s workout so it was a painful minute!! Normally we do abmat sit ups with butterfly legs and using arms overhead. For this test we had to keep a regular sit up position (knees up) and hands behind our heads. Our elbows had to touch our knees for it to count. I’m glad Jennifer was my counter because I’m pretty sure I would have lost count! I’m happy with the fact that I didn’t stop once, even though I wanted to.
We went into pull ups after that. I used the green band because I just can’t get many with the blue band. The pull up didn’t count if your chin didn’t reach the bar. DOH! I definitely need to work on my kipping motion again.
Going from pull ups to push ups was tough. My arms were tired and burning. I didn’t do “normal” push ups (not on knees) because I wanted to keep good form. I get too “wormy” if I try to do too many plank push ups. For a push up to count you had to touch your chest to the ground and lock your arms out at the top. I rested 3 times for about a second each. My arms were burning too bad.
Last, we did body weight squats to a med ball. If your butt didn’t hit the ball and you didn’t lock your hips at the stand up then the squat didn’t count. I had to pause a couple of times; However, I was happy with my number.
All in all, it was a good day! Glad I get a weekend to recover because I’m already pretty sore! How was your day?
Saturday I met the ladies at Town Market Square and got 3.75 miles in. I wore my new vibrams with the hopes that they’d help with blisters.
Nope….didn’t work. I felt them starting about 2 1/2 miles in. I’m a little bummed, but it may just be that I didn’t let my feet get use to them? I got blisters on the balls of both feet and on the heel of one. I’ll keep wearing them and see if maybe it gets better.
Today was supposed to be an easy day at CrossFit. While it looked pretty easy, it actually kicked my butt pretty good.
We started with 50 Double Unders/200 singles. I did the singles since I can’t do DUs. After about 25 of them I kept hitting my legs with the rope. Guess my rhythm was just off. So, I threw the jump rope to the side and just did it without the rope. As soon as we finished the 200 jumps we started our rounds.
10 Pull Ups (green band)
20 Push Ups
30 Sit Ups
Rest for 1 minute
My pull ups were pretty good. The hardest for me today was the squats. My quads started burning pretty quick on. It wasn’t the hardest workout I’ve done, but it was still hard! Tomorrow and Wednesday we’re supposed to be doing strength and body weight benchmark tests. While I normally try to go Monday, Tuesday and Thursday, I think I’ll go Monday, Tuesday and Wednesday.
Weigh in was Sunday…I’m back down to 199.7. Finally back down below 200…now, to keep going. Want to get below 196 and into the 180’s. 196 is the lowest I’ve gotten since starting crossfit.
Started off the workout with a 400 meter sprint for time. It was friggen hot!! At least 100 degrees. I finished in 2:23. Last time, I finished in 2:12. I could have done better today if 1) it was cooler and 2) I could breathe normally.
Push Press (45#)
GHD Sit Ups
Pull Ups (started green band went to black)
Wall Balls (12#)
Today was a tough day. I felt like I had absolutely no energy. My strength was poor as I could only get 3-4 push presses after a while. Pa.the.tic. I played with our new rower (squee!) for a little bit afterward but was too pooped to do much of anything. I have been eating clean for the past four days. I’m hoping once my body kicks back into fat burning gear my energy and strength will be better. I don’t like workouts where I feel like a failure!
Overhead Squats 5(45#) x 5(65#) x 5(75#)
21, 18, 15, 12, 9
Kettlebell Swings (25#)
Pull Ups (Green Band)
Finished in 15:16
Today’s workout was all arm, baby! It went pretty good. My pull ups were not very good. I had a hard time getting my kipping down right. But, I used the green band for the entire workout. During the process I rubbed the skin off the middle of my palm as well as ripped one of the calluses off. I got a blister on the other side that will rip next time.
Mine weren’t nearly as bad as the other girls’! They ripped during the last round or two and had to finish the WOD after getting taped up.
I think part of the reason my calluses don’t tear quite as badly is because I try to trim them down as they build up or file them down with a fingernail file. It seems to help keep the tears at bay for the most part. Unfortunately, there is no way to stop them completely. I was happy with how the workout went. However, I used a lighter kettlebell than I should have. When we were doing overhead squats my back was pretty tight and somewhat sore so I wasn’t sure if I’d be able to do 35# for the entire workout. Next time, no excuses.
When Mike and I got home we found Ruby still in her pen but the plastic tray outside the pen. Not sure exactly what she did but it looks like she tried to chew through the bottom so she could get out!
What’s the oddest thing your dog/pet has chewed up in your house?