5-17-12

WOD

5 Rounds

10 Power Clean 95#
15 Wall Ball 14#

8:08 RX

Loved this WOD - gave me the post Fran sore throat and tightness in the chest:)

5-16-12

WOD

21 CF Burpees for Danny's Birthday

Then

1-1-1-1-1-1-1

Can't remember my #'s right now will fill them in later:)

ok - 55, 75, 85, 95, 105, 120, 130 (fail), 125

Ended with 125#

Had 130 all the way in depth of the squat but couldn't stand up with it.

5:15 am Yoga

5:45 pm

Zombie Endurance

A very large array of sprints....box jumps...tire flips.....back pedals....and CF Burpees.

This was a fun WOD and I had an awesome team...Corey, Joe, Jeremy, Steph, Deanna, Deb, and Myself....we did awesome and we came in first BARELY!!

We had that last card and we were flipping tires like crazy...we got 7 done when Jason called time....found out later that team 2 ran 1/2 of their sprint...since we were supposed to do 10 flips we beat them by a smidgen.....thank goodness cause we got to pick their punishment.

Duck walk across the parking LOT...LOL. WE all ran as a team after that and I'm so proud of the girls that are a little slower....they really put up a fight and finished with all of us. It was super duper awesome:)

So proud of all of our athletes.

5-14-12

WOD

Modified:)

Subbed 25 GHD Situps and 25 GHD back extensions for the 800 m run.

25 GHD Situps
25 GHD Back Extensions
28 KB Swings 55#
28 Strict Pullups- got 8 then used smallest band as assist - never kipped always strict but with a little help:)
28 KB Clean and Press - did 4 with 55# then dropped to 50# for the last 24:)
28 Strict Pullups - got 4 then switched to small band again
25 GHD Back Extensions
25 GHD Situps

This sucked - in a good way LOL

I'm sure I was well over 20 minutes....but really have no idea.

5-11-12

WOD

For time:

Three rounds of:
7 Deadlift (Heavy) 185#
7 Muscle-ups (did jumping with a Jim spot on my dip:)

then,

Three rounds of:
21 Wall ball shots 20/14 (14#)
21 Toes-to-bar

then,

100 foot Farmer carry (55# KB's each hand )
28 Burpee box jumps, 24" box (RX- did 24" jump)
100 foot Farmer carry
3 Muscle-ups

TT: 28 somethingish.

Really excited when I saw this WOD come up last night. Never looked up the gals weight but new RX for guys was 345#. So I asked the person who knows everything about CrossFit...CHET!! He told me chics dig 285# Deadlifts...so that's the rumor I started spreading.

Muscle ups were super tough today...had to be spotted for several - by Jim mostly and Nikole a few.
DL's - first 2 sets unbroken....3rd set 4,2,1 (really?)

Managed to muster through the wall balls and toes to bar.......

100 ft farmer carry after the toes to bar was brutal...(especially since my hubby made us go 100 METERS)
Had been doing the WOD in my O-lifting shoes and by this point had NO feeling what-so- ever in my left foot. Startting to get used to wodding without feeling that foot:)
So, when I got back for the burpees I slipped my shoes off....and knocked those out at a super slow pace....yeah i was almost crawling...
2nd 100 ft /meters was much easier....

3 muscle ups to end it and only needed dip spot on my 3rd rep.

If I were to compare WOD 4 to WOD 6 I would say WOD 4 all the way. I think it's because I can actually RX on that one...even though it left me crippled for 4 days....

Headed straight to the chiro after today's WOD....good adjustment and some hammering on the foot and I should be all put back together for next's weeks' WODs!!

5-10-12

WOD

21-15-9

L PullUps
Good Mornings 95#

Hated this from the get go.

Good mornings made the room spin....literally saw stars and thought I might be in heaven. I mean who doesnt want to die in a gym during a workout....it would have been a good way to go.

Jim sat me on the bench with my head between my legs until I came to...LOL...then I finished the WOD....where he constantly reminded me to BREATHE!!!

5-8-12

5:15 am Yoga

5:45 pm Endurance

AMRAP in 25 Minutes

200 M run 5 box jumps

I got 17 rounds

I was reluctant to run tonight...the 30 yard dash almost took me out on Saturday and I wasn't sure how my foot was going to handle all this running....so I took it slow and just kept moving that was my goal.

I was able to get in 17 rounds...and only paying little repurcussions on the foot:)

5-7-12

I'm not gonna lie, I loved this WOD.

Regionals WOD #4.

Ever since they announced the regionals WOD's I wanted to try this one...it caught my eye and I just couldn't wait:

50 reps back squat 95#
40 pull-ups
30 shoulder to oh - 95#
50 reps front squat 65#
40 pull-ups
30 shoulder to oh - 65#
50 reps oh squat 45#
40 pull-ups
30 shoulder to oh 45#

There was a 25 min time limit - I rx'd with 50 OHS and 9 pull-ups. Laid on the floor for approx 2 minutes in a major mental battle in my head....once I decided I would hate myself later for not finishing I hauled my butt up and did just that. RX Time was 31:10. This was just fun and crazy and awful ALL at the same time. I literally had to push jerk the 45# by the time I got to the OH on those....it took me 5 freaking sets to get 30 45# press reps!! 10, 5, 5, 5, 5!!! WOWZA!!!

5-5-12

WOD #1
Strength

5:00 Minutes to get as 50 Pullups and 100 Pushups
I got 22 and 50.

Then 2 Rounds:

45 sec GHD
45 sec Tire Flip w/ Nikole

Then:

5 x 8-10
Floor press
I did 105#

First set I did 10. 2nd set Nik had to spot 9,10. 3-5th set Nik had to spot 7, 8. This was awful.

5 x 5 to max rep
Diamond Pushups

First round only I got 5 then after that I had to modify.


WOD #2
Endurance

Test: Vertical Jump, Broad Jump, Med ball back toss, and 30 yard dash

Work was tabata:

Box Jump
Med Ball Toss
Jump Squat
Clapping Pushups

This was loads of fun:)

5-2-12

WOD

Chief

I think you can call me WHINER this week...or WIENER whatever you prefer...either way it works.

5 rounds of 3 minutes each
3 power cleans 95#
6 pushups
9 squats

I did 4 rounds of each in each round.

I have done this wod several times and never did under 5 for each round. This score was AWFUL.

The power cleans were heavy - the squats were brutal to the point of tears.

My hip hurts....just saying. Done being a whiner wiener.

5-1-12

Endurance WOD

Freaking blast!!

Death by 10 meters Zombie Style.

I can't even tell you when I fell off...probably like around set 10 or 11....

Because that didn't really matter to me, what mattered most was keeping my freaking flags.....which I did not do a very good job of doing by the time we ended.

There were a few bumps and bruises along the way.....but overall we gonna kick those Zombies ASSES!!! LOL

5-1-12

515 am Yoga

4-30-12

Fight Gone "What!"

This was not a good day. I seriously spent more time doing math in my head and counting and adding than I did working. I was so lazy on the rower i ended up coaching in the middle of my row....Yeah not so good!!

So I subbed KB Swings for SDLHP.

Score 262 Modified.

Blah blah blah. I'm holding myself back for Crossfit.com month:)

PS: I had a really good Caroleism when I was measuring Holly today...It totally just came out. So embarrassed.

4:30 pm
CrossFit

I had two of the most awesome partners tonight and we kicked booty on this WOD....it was fun.

200 M Sprint
150 Wall Ball
100 HSPU
50 CF Burpees
100 Hollow rocks
150 med ball power cleans
200 M Sprint

23 something ish

Partnered with Karin and Annie. Annie and I were one person and Karin was our second...she had to row cause of her foot but that didn't slow us down. Even though Jim change my workout and told us NOT to break it in specific sets we kind of had to since there were three of us...and Annie and I work at different paces...so it worked out really well that way.
Wall balls were a breeze I could have done many many more. HSPU - for the first 3 sets I was able to knock out 10 without stopping. I felt good and strong. The last two sets proved to be a little more difficult but doable none the less. I was definitely feeling them towards the end. For the CF Burpees Karin did sit-ups but she did 10 reps to make it fair to the other teams. Hollow rocks - yuck. But we did them. Med ball power cleans....could have done those all day as well:)

I really did sprint on my last 200:)

9:30 am
Wall Yoga with Jena
This was awesome and super relaxing.

4:30
This on the other hand was hell hell hell.

I'd like to set the scenario....
It's been 67.5 hours since I have chewed food...I have drank gallons of green juice, decaf coffee (which sucks by the way) and tea....
I am dizzy and my vision is blurred. The knawing that my stomach is doing on my ab muscles is close to unbearable as is my appearance.
I haven't been able to muster out of bed or into the shower....I know I smell and my hair is smashed to the side of my head from sleeping on the recliner off and on for the past 2 1/2 days. If you thought I looked a mess at the 515 am workout you should have seen me at 4:30. I didn't even have the energy to put shorts on - I planned to WOD in my sweats....
I wander into the gym where I am faced with a girl WOD that I would LOVE to RX and in walks Nikole - really?!?!?! WTF was all I could think at that point....so I decided to be rather blunt with her. It went something like this "I refuse to look at you well you do this WOD and proceed to kick my ass...so just to let you know you will be staring at my ass for this entire WOD!!" She laughed and said that once she kicked my ass she would be sure to be relentless in her pursuit to make sure that I finished in a timely manner as well. "Bitch!" but that's why I love her.

Warm-up
Double under- which I skipped. I'm already a pee pants try drinking nothing but liquids for 3 days and then doing double unders. I spared myself the embarrassment.
Snatch work....
GHD Sit-ups - 15 each round to be exact. Try doing that on a more than empty stomach.....let's just say after the 3rd round I was walking like a drunk and Rich was concerned....that's when I knew I would probably die soon.

Strength work:
OH Squat 80# - behind the head pp w/ snatch grip 55#
This went well actually and my stomach was finally convinced that it would probably be fed soon. You see my stomach has this little routine that happens EVERY time I workout. It goes through stages I usually hit this stage where I am starving and then that turns into - OK I totally understand that if I complete this work there is a reward at the end....FOOD!!

Well - between my strength work and everyone's else's I sat around far too long and my stomach came back at me with a vengeance before it was time to tackle Isabel.

I WAS STARVING!!! It hurt SO freaking bad.....Jim calls 3,2,1 GO! I point my ass at Nikole and start out. I did 5 snatches without stopping...wow only 25 to go.

This isn't too totally bad....I get the reps in 2 - 3 at a time after that. Never more and sometimes 1 rep at a time. But none the less the reps keep going up.

I probably failed 2-4 reps by getting it to about my chin and not able to get under it but if I rested long enough I was able to go back at it.

I specifically remember having 3 reps left when Jim said the faster you get this done, the faster you get to eat....

I RX'd in 6 something...the time really didn't matter.....I went straight for my post WOD.

68.5 hours of fasting and I get to eat. I devoured 1 cup of green juice (I really DO love this stuff) about 6 oz of chicken and 1/2 cup squash:) YUMMY!!!