Wow!  Haven’t posted in a while.  And it’s not cuz I’ve been lazy at posting, I’ve been lazy at working out!  Oh well, sometimes life just gets in the way ...

Wednesday 8/6: Level 1 class

21-18-15-12-9-6-3
Deadlift 155#
Dips (black band)
24:54

So after “unintentionally” taking 3 whole days off since Fran on Saturday I decided I should push myself and go heavy on the deadlifts.  All I can say is OUCH!  I have never felt so horrible during a workout in my life.  I seriously thought I was going to puke the entire time.  I kept having to take these huge breaks and suck wind to keep from visiting pukie.  And so the workout ended up taking forever!  Dips with the black band were not very challenging, but Becca said to choose one movement to go hard on.  Glad I listened!  Next time dips come around though I will try to use the mini band.

Saturday 8/2: Fran Finals!
6:34 - 13.6% improvement!

I was very happy with my improvement on this, though it didn’t feel nearly as good as I thought it could/should.  I think I went way too light on workouts earlier in the week and it was too much rest.  Again, not really a strategy I was trying for or anything, it just happened that way.  I know it will be a while before Fran shows her ugly face around here again, but I look forward to having a go again.

Wednesday 7/30: another unintentional rest day :( i was curled up on the couch praying for the pain to subside

Thursday 7/31: had plans but squeezed in a quickie
3/4 mile run to pullup bars at the ESHS
GI Janie - 50 burpee/pullups
3/4 mile run back home

no idea what the time was, i couldn’t find my watch.  i used my tempo trainer on the run.  those damn burpee/pullups were brutal.  need to get back there and get in a full 100 some time.

Monday 7/28: unintentional rest day - was feeling crappy

Tuesday 7/29: still feeling crappy but made myself work out

Level 2/3 class:

40-30-20-10
wallball (14#)
pushups
~16:52
(i didn’t finish within the 15 minute window so the clock was restarted for the next group)

THEN

max pullups: 20
max dip walk: 1/2 (with 1/4 dip at each end)

THEN

max O/H squat (65#): 18

Glad I made it in today even though I had ZERO energy and felt yucky.  It showed too with the first WOD.  I could not get that damn wallball to bounce off the wall.  I’d hit the x and then it would fall straight down and I’d either catch it in outstretched arms or let it fall to the ground.  Very frustrating!  Pushups are not my strong point but I’ve been getting better lately - they wiped me out on this one though.  I was pretty happy with the max pullups considering how I was feeling.  The most I’ve ever done were 25 in a row (though not a max effort).  O/H squats at the end of all that was much harder than normal.  My arms and shoulders were shot and holding the bar up was painful.  I’d like to try again fresh and see how I do.

Sunday 7/27: CF rest day

Went for a leisurely bike ride down the strand from El Segundo to south Redondo.  16.6 miles according to the trail map.  And it certainly was leisurely.  I made a few stops but it was a good 2 hour ordeal.  Still a nice way to spend a beautiful sunny afternoon!

Started getting some weird and strong back pain after working out Tuesday so I decided to take some unplanned rest days.

Saturday 7/26: Master class

The Bear:
5 rounds of 7 reps

Each rep=
power clean
front squat
push press
back squat
push press
*no putting bar down during round, 5 burpees per foul at end of WOD
(increase weight each round)

42/52/62/72/82 (NO FOULS!)

Very excited about my performance on this though I’m sure the 3 rest days helped!  I am really psyched that I was still push pressing at 82 lbs. (and not resorting to jerking)  I started to do a 6th (bonus) round at 87 but when I tried to narrow my grip after the back squat to do the push press I tweaked my left shoulder.  I think that was the injury that led to my back pain so I just dropped the bar and let it go till next time.  But there will certainly be a next time!

Later in the day I went for a long paddle out of King Harbor in Redondo.  Originally planning to hit the R10 buoy off PV but couldn’t find it on the horizon and the wind was picking up.  I did get to the H pole(? can’t remember now).  Had a blast riding the waves back in!  It was great being back on the water.  Next time I will not wait so long to get out there again.

Tuesday 7/22: Level 2/3 class

1000m row
50 thrusters (65#)
45 pullups
15:47??  (don’t have my notes with me)

The row felt pretty good.  I’d like to try 1000m all out to see how it feels now.  Thrusters were ok, my back was killing me though.  I may have to take it easy with weight for a few days.  I managed to do sets of 5 for the first 20-25 so that was good.  Pullups were 8 sets of 5 then 3,2.  I was trying not to break from sets of 5.

Monday 7/21: Level 2/3 class

4 rounds:
400m run
50 squats
13:47

rest

max pullups in 5 min: 65

rest

max pushups in 5 min: 69

I definitely noticed improvement in my running since the cert.  Still need to work on getting in more track work outside of classes to improve my technique and speed.  Pullups felt pretty good, but I was pretty wiped by the end of the 5 min.  Pushups went much better than expected.  I ate well throughout the day and I know that helped but I felt the effects of my fall off the (zone) wagon over the weekend.

Finally dredged this thread up from the basement of the board.  I am determined to be consistent with logging my workouts here.

Saturday 7/19 - Master Class at da Beach

AMRAP 30min
1 rope climb (25ft rope)
2 handstand walks (length of grass)
4 fence jumpers
8 manna swings
16 one-arm kb thrusters (16kg)

almost 3 rounds (started on handstand and was about 2/3 up the rope when time was called)

This was one tough workout (thank you Burch).  The first rope climb was a bitch and I thought I might not be able to finish it the next time.  BUT! I figured out the far superior technique that everyone else uses (yeah, I am slow on the uptake sometimes) and that (along with using the looser rope) helped a ton.  I even went back later in the morning and did a quick climb up for a photo op with Jen!  The handstand “walks” were pretty decent for me, though I’d hardly call it walking.  Fence jumpers were a disaster.  I slipped and banged my shin on the first round and then was a total pussy on them the rest of the workout.  I think it ended up a fence tummy roll by the end.

I’ve been slacking on the posting, but at least I haven’t been slacking on working out!

Saturday 2/2
2 rounds of:
AMRAP 5min
1 arm snatch L
1 arm snatch R
1 burpee
Rest 1 min
400m sprint
Round 1: 30#db - 17, 1:36
Round 2: 35#db - 14, 1:29

Thursday 1/31
Triple Tabata Mashup
Thrusters (20#)  60
Situps     87
DB deadlift (35#)  89
Total:236

Wednesday 1/30
Squat
45 3x5
75 1x5
95 1x5
115 1x5
125 3x5

Bench
45 3x5
55 1x5
65 1x5
75 1X5
90 3x5

Back ext (crappy incline machine)
5x10

Strict pullups
3
2 (+1 negative)
2 (+2 negative)

Monday 1/28
Squat
45 3x5
65 1x5
85 1x5
105 1x5
120 3x5

Press
45 4x5
50 1x5
55 1x5
60 1x5,1x4,1x5 (grrr!)

Powerclean
55 3x5
75 2x3
85 3x3,2x2 (jumped weight up way too quick!)

Saturday 1/26

1min jumping pullups
1min thrusters 30#
2min rest

R1: 40/22
R2: 36/22
R3: 37/21
R4: 41/24
R5: 42/23

Thursday was rest/school day

Friday 1/25

Squat
45 3x5
65 1x5
85 1x5
100 1x5
110 3x5

Bench
45 3x5
55 1x5
65 1x5
75 1X5
85 3x5

GHD back ext
5x10

Strict pullups
3
2.5
2.5 (yuck! gotta get these numbers up)

Wednesday 1/23

Squat
45 3x5
60 1x5
75 1x5
85 1x5
100 3x5

Press
45 4x5
50 2x5
55 3x5

Deadlift
45 1x5
55 2x5
95 1x5
115 1x5
135 1x5
155 1x5

Tuesday 1/22

Warmup:
1200m run
3 rounds of
20 O/H squats
20 walking lunges
20 bridge twister thingamabobs
20 spidey pushups (I really suck at these)

Workout:
4 “sprint” rounds of
20 pullups (kipping with skinny band)
20 pushups (knees)
20 situps
20 squats
200m run
1 min rest
(Rounds not timed)

Spent the weekend down in San Diego at Crossfit So Cal for the Barbell Certification with Rip.  This was my favorite of the certs I’ve been to (Level 1 and Olympic being the others).  Tons of excellent information and a great teaching format.  I really liked the coach to student ratio.  Definitely, the most “personalized” cert I’ve been to thus far.  A fun and humbling weekend, but then pretty much anything having to do with Crossfit is fun and humbling.   I definitely have some work to do on my lifts and I can’t wait to get started!

As for workouts, I did back squat, press, deadlift, bench and power clean.  I’m pretty much sore everywhere so I think I fulfilled my quota for the weekend.  Gonna take a rest day and get back into it on Tuesday.

Thursday:  Physical rest day, but I totally worked out my little pea brain with a 4 hour finance class.

Today I went to the 6am class, nothing like sweat and pain to start the day out right!

Warmup:  A little jumping rope and a 600m jog (started off a little slow)
  1->8->1 (strict) pullup ladder
10 pushups
  5 wall squats
  (only got to 2nd round of 5 pullups)

Workout: Squat ladder
Round 1-7: Overhead
Round 8-14: Front
Round 15+: Back

18 rounds + 16
(I’ll have to double check this, I don’t have my log in front of me)

So, sometimes my motivation to get off my lazy butt and do a workout on my own can be a little, well, nonexistent.  I’m sure I can count on all of you to chide me mercilessly if I start slacking off.  All right, enough yackety yack.  3-2-1 GO!

This was yesterday’s workout

Warmup:  5 minute run around the neighborhood
  3 rounds of:
  2-3 strict pullups (still spent from Angie!)
  10 pushups
  10 situps
  10 squats

Workout: For time: 100 Med ball clean-to-Wall ball*
  13:10

*I thought of this evil concoction a while back.  Has anyone else tried it?  It’s a med ball clean but instead of standing up out of the squat, do a wall ball throw! Rinse and repeat.