Tuesday, August 30, 2011

Bridge-Ups; Back Squat 5-3-1

Didn't feel the least bit motivated tonight. My body's a little spent from the last two days of WODs.

WARMUP
split stretches
30 KBS, 1 pood
10 dips
1:00 L-sit
100m overhead carry, 45# bar
10 tuck jumps

GWOD 1: Bridge-Ups
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes

(After the bridge-ups, I could only muster a full 1:00 bridge, followed immediately by resetting and doing a :30 bridge.)

SWOD 2: 5 - 3 - 1+ Back Squat
135-155-175(1)

Monday, August 29, 2011

Deadlift 5-3-1; "Bradley"

WARMUP
20 pullups
10 GHD situps
30 steps walking lunge, 45# overhead
15 knees to elbows

SWOD 1: 5 - 3 - 1+ Deadlift
185-215-225(2)

Challenge WOD: Bradley
10 RFT of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

TIME 22:10

After figuring the logistics of indoor sprints versus outdoor sprints, I chose INDOOR sprints. And while I "figured" the 100m, I was told by Mr. H, as well as the further research online, that my 100m sprints were a little more distance than the rx'd 100m.

Nonetheless, GREAT WOD. I have a love/hate relationship with rests DURING a workout, but I maximized each 30 sec rest. I felt charged the entire workout, and my sets were strong.

Sunday, August 28, 2011

the girls: "Grace" & "Cindy"

WARMUP
mobility work
30 push press, 85#

WOD 3: Grace
30 Clean and Jerk, 135 lb
Use 95 pounds, 65 pounds or broomstick as needed and post total time.

(I used 85# for this; it was a good weight, but I should have gone up to 95#. Cleaned from the floor. In the past, I've done hang power cleans on this one.)

TIME: 2:45

WOD (not from altius athletics)
"Cindy"
AMRAP 20 mins.
5 pullups
10 pushups
15 squats

19 ROUNDS + 5 pullups, 10 pushups, 7 squats
(If I hadn't slowed down during my pushups, I could have AT LEAST broken 20. I'll keep that in mind for next time.Smile )

Friday, August 26, 2011

4x 500m rows; 3x3 shoulder press

WARMUP
mobility
3x10 K2E
3x10 ring pushups

WOD 3: Row-Rest
4 RFT of:
Row 500 meters
Rest 3 minutes

1)1:55
2)1:57
3)2:01
4)2:03

SWOD 3: 3 - 3 - 3+ Shoulder Press
65-85-90(3)

Wednesday, August 24, 2011

3x3 backsquats; "The Chief"

WARMUP
30...
pullups
bar dips
spiderman pushups
knees to elbows

Superman Holds 3 x 30 sec. on/30 sec. rest

SWOD2
3 - 3 - 3+ Backsquat
135-155-165 (3)

WOD (taken from CFOKC)
"The Chief"
Max Rounds in 3 minutes
3 Power Cleans, 75#
6 Push Ups
9 Squats
1 Min Rest
Repeat for 5 Cycles

1) 5 rounds + 3 power cleans
2) 5 rounds + 3 power cleans
3) 5 rounds + 3 power cleans, 6 pushups
4) 5 rounds + 3 power cleans, 3 pushups
5) 5 rounds + 3 power cleans, 6 pushups

(I wasn't sure what weight to use for the power cleans, but I went with about 75% of my 1RM...)

Tuesday, August 23, 2011

Deadlift 3-3-3; "Rankel"

SWOD1:
Deadlift 3-3-3
175-200-225#

(thoughts on this one: maybe I should RE-find my 1RM; 225# a mere THREE times felt REALLY heavy and looked pretty ugly.)

Challenge WOD:
"Rankel"
AMRAP 20 mins
6 deadlift, 155#
7 burpee pullups
10 KBS, 1.5 pood
run 200 m

6 rounds + 6 Deadlifts + 7 burpee pullups

(thoughts on THIS one: despite the ugliness and effort involved in the 3x3 deadlift exercise prior to this workout, I believe it helped me slice through the 155# deadlifts more swiftly.)

Fran's my homegirl...

(not THIS Fran.)

When that daunted WOD is staring you in the face, consider this:

“What would it cost you to face your fear? What might it cost you if you don't?”

Yesterday's workout was one of necessity, as I needed something QUICK before playing soccer. After doing my leg kicks and quick mobility warmup...

I chose FRAN. Hoping for a new PR. (Old PR from three years ago: 4:22. My last Fran (at nearly 6:00) had somewhat diminished much hope for breaking a sub-5:00 mark.)

"FRAN"
21-15-9
thrusters, 65#
pullups

4:05 (NEW PR!)

After finding my butterfly kip a few weeks, I feel I had an advantage over my old attempt. Yay for butterfly kipping! Finding a new PR to conquer next time is always exciting.

(8/18) 3x6 push press; pullups/ballslams/lunge/sled drag WOD

8/18/11
WARMUP
samson stretch, 90 sec. per side
100 abmat situps
30 pullups
30 bar dips

STRENGTH
3x6 Push Press
75-85-95

WOD(taken from main site)
20 pullups
30 ball slams, 20# slam ball
40 walking lunges with 45# plate overhead
sled drag (105# at 20m)
sled drag (105# at 20m)
40 walking lunges with 45# plate overhead
30 ball slams, 20# slam ball
20 pullups

11:40

(8/17) 5-5-5 Back Squat; AMRAP 12 WOD

WARMUP
30...
pullups
pushups
GHD situps
back extensions
10 bar dips

mobility: leg kicks (front & side); foam roll

STRENGTH
Back Squat 5-5-5
165-165-160
(I just couldn't commit to the third set at 165# or higher. Part of it was due to the fact that I actually performed a 5x5 exercise...)

WOD
AMRAP 12 mins
400 m run
deadlift

@ 195# (78% of 1RM),
4 rounds + 200 m run

Tuesday, August 16, 2011

"D.T." (5 RFT, 12-6-9 DL,HPC,PushJerk)

WARMUP
30...
pullups
back extensions
pushups
kettlebell swings, 1 pood
10 bar dips

WOD
"D.T."
5RFT
12 deadlifts
9 hang power cleans
6 push jerks

8:52 @ 85#

Whoa. This SMOKED my grip.

Monday, August 15, 2011

Midnight Streak 2011

Saturday night was an ideal time for a race. Temps were cooler, and although humidity was on the high-side, it wasn't oppressive.

Yet, I wasn't "in it to win it", as a good friend of mine always says. My mind, in recent weeks, has focused more on concentrating my exercise efforts in the areas of STRENGTH and FLEXIBILITY. I hadn't trained, whatsoever, for Saturday night's race. (Granted, my "training" for races generally consists of a LONG run, once per week, in addition to my normal Crossfit routines.) The race was shoved into the back of my mind since registering...and the fruits were apparent in the results.

At the gun-blast, I literally STOOD and WALKED for a good fifteen seconds. (So much for attempting to begin close to the start line. I will never do that again.) It was VERY congested there. Having just left a going-away party for some friends, my meal prior to the race had been somewhat inadequate and heavy on the salt...I got a stitch in my side on the last mile in and had to walk it off... WALKING ADDS TIME... lovely. Nonetheless, I was there, running with my husband (despite his disdain for running altogether). Too, I LOVED the fact that SO many of our friends were running. I liked being able to see SO many of my friends along the course of the run. It was invigorating.We also took the boys with us that night, since there were so many others to keep an eye on them during the short race. They LOVED it. Having them there at the finish, as always, was fantastic.

So, after running hard and really as fast as I felt I could muster that evening, my time for Saturday night's race was over a minute slower than my time two years ago (http://allthingsfitness-christy.blogspot.com/2009/08/5th-annual-midnight-streak-5k-run.html), BUT I MUST say, the experience was MUCH more fun!

*photo courtesy S. Patten; cheesy edits mine.


MY 2009 RESULTS:
129/1000 TOTAL RACERS
2/83 FEMALE AGE DIVISION (30-34)
17/456 FEMALE RACERS
TIME: 22:49

MY 2011 RESULTS:
?
/977 TOTAL RACERS
3/79 FEMALE AGE DIVISION (30-34)
21/520 FEMALE RACERS
TIME: 24:19


Friday, August 12, 2011

Shoulder Press/AMRAP 12 mins

WARMUP
down dog, up dog - 90 secs each
crash victim pose - 30 secs/side
superman holds - 3x30 secs
half-moons, 25# 2x20
63 pullups (29/23/11)

STRENGTH
shoulder press 5-5-5
75-85-90#

WOD
AMRAP 12mins
200m run
10 ring pushups
15 KB swings, 1 pood

5 rounds + 200m run, 10 pushups, 9 KBS

Thursday, August 11, 2011

Monday, Tuesday, Wednesday WODs

MONDAY

WARMUP
3x12 ab wheel
crash victim pose & pigeon pose (90 sec/side)
10 pullups
30 GHD situps
30 back extensions

WOD
"Helen"
3RFT
run 400m
21 KBS, 1 pood
12 pullups

TUESDAY

WARMUP:
Floor bridge, push up and hold 15 seconds x 4
yoga stretch/mobility 15:00
front plank 1:35


FOKC Fitness Standard:
800 m run, 2:50

Strength:
front squat 5-5-5
95-115-125#

WOD:

4 rounds for time of...

10 Hang Power Clean

10 Push Press

10 Back Squat
(USED 75#)

8:05

WEDNESDAY

WOD
"THINK OUTSIDE THE BOX"

tabata log toss, cleans, jerks, presses, deadlifts x 10 hours...logs & downed tree brush...


THAT'S WHAT'S UP!

Sunday, August 7, 2011

5K...and Crossfit Games WOD

4:00 p.m.
5K run
(stopwatch crashed; last recorded time at 1.85 miles was 13:41...approx. 7:24 mile)


6:00 p.m. workout
WARMUP
50 pullups
3x10 bar dips
3x10 spiderman pushups
3x10 ring pushups
3x10 tuck jumps (from bottom of squat)

WOD (from 2011 CF Games)
row 20 calories
30 wallball shots, 16#
20 toes to bar
30 box jumps, 24" box
20 sumo deadlift high pull, 53# (1 pood kettlebell)
30 burpees
20 shoulder to OH (83#)
105# sled pull, 20 meters

16:25

Friday, August 5, 2011

"Jackie"

Warmup:
30 pushups
30 squats
warrior pose x 60 sec
down dog x 60 sec
up dog x 60 sec

Strength:

4x8 bar dips

WOD:

"Jackie"
1000 m Row
50 Thrusters
30 Pull Ups

8:41

(pretty tight from my handstand holds and pullupathon yesterday; had to break the pullups)

GRRRR Thursday! The day I got my butterfly back.


Warmup:

30 GHD situps
30 back extensions
1:00 handstand holds x 2
30 pullups
10 dips x 3
15 double unders

Strength:

KB Swings 3 x 15

1.5-1.5-1.5 pood (Didn't really have much of an option to change weight; this is the highest I had access to.)

WOD:

3 rounds for time:
250 m row
20 Squats
15 Sit ups
10 Push ups
5 Pull ups

8:15

FINISH:

PLANKS:
60 sec front
30 sec per side

Butterfly Kip: Crash Course
At the Rogue Vs. Again Faster Throwdown held in Lake Tahoe, Calif., Chris Spealler had the chance to coach at CrossFit Avalanche. Here’s his crash course in the butterfly kipping pull-up.

“It’s just like pedaling a bike, but backwards,” Spealler says.

Starting from a dead hang, Spealler teaches the foot movement of the butterfly kip.

“Heels to the butt is like the loaded gun,” he says. “This is what makes me go up.”

According to Spealler, the key is extending the legs while keeping the hip open. Then athletes should start to close the hip and pull up when they feel weightless. To string butterfly kips together, remember to return the heels to the butt.

It’s also important to pay attention to the direction of the pull.

“Don’t pull in; pull up,” Spealler says.

Thursday, August 4, 2011

Way to Go, Laura!

Laura Rankin's Crossfit Games 2011 profile

Information
50
5' 4"
135 lbs

Edmond, OK
Best Lifts
185 lbs
130 lbs
88 lbs
260 lbs

Best Times
6:35
4:19
11:04
--
1:29
26:12

Maximums
258
22

Open Finish
13
157

Four years ago, I watched Laura walk into CFOKC and transform quickly into the amazing athlete that made it to the Crossfit Games this year. Way to go, Laura; you STILL inspire me with your drive and dedication!

Tuesday, August 2, 2011

deadlift; ohs/k2e/burpees

Warmup

10 mins stretching, down dog/up dog/hip stretches/mobility

30 dips

30 pullups

Strength:

Dead Lift, 5 x 1 (205-215-225-235(f)-225)

WOD:

5 rounds for time:
10 OHS (55#)
10 Knees to Elbow
5 Burpees

10:24

Daily Challenge: Partner Med Ball Sit Up Toss 2 x 25 (12#)


*entire workout taken from cfokc.com

Monday, August 1, 2011

Sunday's pain.

Warmup

30 squats, 30 pullups

Strength:

Back Squat, 5 x 1

135-185 (not below parallel, so dropped weight, tried again)-155-165-175#

WOD:

4 rounds for time...
400 m run
50 sit ups

Daily Challenge: Max L Hang x 6, rest 15 sec between attempts

Mobility: Downward Dog, Upward Dog 60 sec each position


*entire workout taken from CFOKC.com