Thursday, November 4th, 2010

That gnarly gash on my shin from the box jump yesterday needs rest, so I didn’t want to run and put any extra pressure on my leg, in case it’s worse than it looks.

So, instead, did a 100 push-ups and 100 sit-ups, just to stay active.

hope it feels better tomorrow.

Wednesday, November 3rd, 2010

2 Rounds
2 min Double Unders (89/80)
:30 rest
2 min Jumping Lunges (50/40)
:30 rest
2 min Box Jumps (24”) (35/35)

I did a WOD like this at the NLP competition in August, these are really fun…although, we had 1 min rest at NLP and only one round

Other than banging my shin on the box as I tumbled in the last 20 seconds of the first round (first time ever, nice BIG dent in my shin - not fun), the WOD was great…those jumping lunges, phew…

gotta assess the leg day by day…

Tuesday, November 2nd, 2010

Wendler day, but since I did that last night, I did some mobility stuff to start off the class, while others were DL’ing.  Sat in a squat for 10 minutes, wow, legs sure felt funny after

Sit-up / Jumping Slam Ball team WOD
210 of each movement
7:15 (Chris Dittami and me)

simple strategy on our end, I started with JSB and Chris on sit-ups, I did 10 JSB and he did 15 SUs, then switched, he did 10 JSM and me 15 SUs - timing on this worked well, after the 210 SUs, we had 70 JSB left, which we did 10 at a time.  we gave each enough rest with our switching pattern.

good cookie.

Monday, November 1st, 2010

My friend Meaghan, who just had a baby 6 weeks ago, wanted to try CrossFit, so I took her to Valley CrossFit, she lives in Sherman Oaks.  Fortunately, they were doing Wendler progression, for both Shoulder Press and Deadlifts, so I did my Deadlift progression (which is tomorrow at CFLA).

Wendler, Cycle 4, Week 1
225# x5
260# x5
290# x18 (felt good, may have had one or two more)

3 rounds
10 burpee pull-sup
20 feet yoke walk @ 275#
20 push-ups
7:22

then did two more yoke walks, @ 315#, then 365# - that last one was a whole different world, but was awesome.

OH, BY THE WAY, THE GIANTS WON THE WORLD SERIES!!!

Sunday, October 31st, 2010

REST DAY!!! yes, again…

aside from the Combine/Gauntlet, also went out late for the first time in a while (w/ some other CFLA’ers) and well, my body said, no WODs today…

Saturday, October 20th, 2010

CFLA Combine / Gauntlet
31 movements, broken up in 4 segments (7-8 movements per segment), each segment had different time limits

Overall, a great test to gauge my level of CrossFit experience, in terms of being able to perform.  There were certain movements, where I knew beforehand that I would not finish (handstand walk, handstand push-ups, muscle-ups), I know my upper body strength, flexibility and stability are just not there yet.  I also surprised myself and finished certain movements that I did not expect to do, most specifically the 6:30 mile run (I hit it right on the head at 6:30), it felt AWESOME - had never done that before, so it felt especially good (just goes to show, how far I’ve come and how much everything has improved, all because of CrossFit).

The day was a lot of fun, I truly enjoyed it - never felt that tired (except for post run and post row), but maintained a strong level of energy throughout the day.  Final movement of the day, for me, was the row, 500m, I did it in 1:24.8 (finally on the board), wow, that felt good, a great way to finish the day.

Sunday was another rest day

Friday, October 29th, 2010

REST day!!!!

Combine/Gauntlet tomorrow…very excited

Thursday, October 28th, 2010

200m run
10 Renegade Rows
5 Knees-to-elbows
200m run
20 RR
10 KTE
200m run
30 RR
15 KTE
200m run
40 RR
20 KTE
200m run
50 RR
25 KTE
19:43

great wod, tried to keep my hollow/plank-like form consistent on the RRs, felt good about ‘em - the KTE are tough, as always, but I manage to do at least 7 in each round before coming off the bar, that was a new level of consistency on that movement, felt good

tomorrow, a REST day, in preparation for the CFLA combine/gauntlet

Wednesday, October 27th, 2010

6 rounds
250m row
6 KB snatches - right arm (24#)
6 KB snatches - left arm (24#)
10 burpee pull-ups
21:34

WOW, this was something special, I was wrecked afterward, but felt great…glad the KB snatches were designated to each arm, made sure I worked on my left side, which is weaker - thought the row might be a decent rest (yes, I know, that doesn’t sound right), NOPE, legs were beat up…but it was definitely the burpee pull-ups that slowed me down.  Still felt pretty good about the WOD and my time, was aiming for 20 min, close, but not quite there.

it’s been well over 40 minutes, my arms are still shaking a bit ))

Tuesday, October 26th, 2010

REST DAY!!!

Monday, October 25th, 2010

Wendler, Cycle 3, week 4 - deload
135 x5
165 x5
205 x5

Box of Doughnuts
7 min AMRAP
7 KB Swings (1.5 pood)
7 burpees
9 rounds + 7 KBS

overall, strong morning, a little extra stretching helped.  Wendler was nice and simple, worked on form, Sam & Jonesy both gave me some good pointers.  for dessert, had myself a choc glaze, a choc bar, a blueberry old fashioned, another choc bar, a peanut butter choc chip Stan’s special (that’s 2 rounds), an apple fritter (another 2 rounds), another choc bar and 7 doughnut holes - felt good, thought I had a shot at 10 rounds, but was just shy.

tomorrow, REST DAY…

Sunday, October 24th, 2010

Karen +
150 Walls Balls (20#)
4 burpees on the minute, every minute
9:54

phew, almost had to do 4 more burpees (did a total of 36 burpees).  some good stretching and warm-ups made this feel much better than it should have.  an interesting WOD, definitely knocked me on my butt, in a great way.  Steve pushed me, he finished 24 seconds ahead of me.  like the WOD more than I thought I would.

Saturday, October 22nd, 2010

Tabata What?
Wall Ball (20#)
DUs
Ring Dips
Knees to Elbows
Med Ball Cleans (20#)
8-10-3-4-7 = 32

overall, felt good, a variety of movements, most surprising were the med ball cleans, weakness in ring dips and KTE. 

Touch Football later in the morning, a lot of sprints, felts the soreness on Sunday.

Friday, October 2nd, 2010

OH Squat
5-3-1-1-1-1
65 - 75 - 95 - 115 - 125 - 135 (PR) - felt good

Tabata mash-up
Thrusters / SDLHP (65#)
149 reps total

overall, not a bad morning, clearly felt good because of rest day yesterday…still weak on OH stuff, but focused on doing lighter weights so I could get better and ended up with a PR - still need to work on flexibility and OH strength

on to manana…

Thursday, October 21st, 2010

yup, another REST DAY…I was tired, physically and mentally, from work and WODs, so I slept in…it was needed…

what wasn’t needed was the amount of food I put in my tummy today…but mostly paleo, so overall, ok…