Sunday 15 June

For time @ 90%:
50m bear crawl
150 double-unders
100m Farmer's walk, 100/hand
+
4 rounds for even times:
400m run
40 air squats
3:00 rest
+
800m sled drag, add 5-10 from last week, alternate forward & backward as desired but stay moving throughout

6:52

+

3:35

3:33

3:28

3:21

+

complete with 110 on the sled

Double unders were shit again today - what happened to them?  Was I dreaming that there was like a 2-week period where they were decent? Grrr.  Bear crawl took a little over a minute, DUs took about 3:40, then FW took about 2:00.

Run/air squat piece was kind of fun, but it actually made me miss my wallballs (what? I know!).  Didn't warm up much (at all) for this, so I think each round got a little faster just because I was getting used to running.  Wasn't consciously trying to speed up, but still have a hard time pacing: I have only 3 speeds: z1 jog, medium running speed (used today), and sprint.  Air squats were consistent and fast.

Sled drag was surprisingly good today - struggled more with 105 last week than with 110 this week.  

Shoulder feels great when I leave it alone, but periodically I keep testing it to see if it hurts and it does :( Continuing the mobility/ice routine. Seeing Drew Cook on Tuesday.

Benchmark Bracket Competition

Benchmark Bracket Competition at CrossFit the Tracks with my best bud!

Event 1:
Cindy, 12:00 time cap
5 pull-ups
10 push-ups
15 squats

complete @ 90%
8 rounds + 5 pull-ups + 8 push-ups
Decided ahead of time to not go balls-out on this first event.  I wasn't interested in winning the bracket, so I just plugged along for 12:00.  Their pull-up bars are EXTREMELY slippery, and even with a good tape job, opened up Wednesday's rip early on this.  Push-ups were the limiting factor, by far.  Was doing 5 sets of 2 for the last 3 rounds.

Event 2:
Nancy, 15:00 time cap
5 rounds for time of:
400m run
15 overhead squats, 65

4 + 400m run - finished the run right at the buzzer
Gave this one 100%.  Very happy with my effort, but really disappointed that I couldn't come in under the time cap.  All OHS extremely easy and unbroken, with zero transition or set up time approaching the bar.  Used a men's bar - was unable to hook grip it when snatching it, but it felt more stable than the women's bar does when overhead.  First round done in 2:20, second round done at 5:45, third round done at 9:00, fourth round done at 12:15.  I knew when the 3rd round took a little over 3:00 that it wouldn't be possible to finish in 15:00.  My lower back completely tightened up when I went out for the 4th run, which became very slow and more pathetic than usual.  Projected finish would have been somewhere around 15:30.

Event 3:
Mary, 12:00 time cap
5 handstand pushups
10 alternating pistols
15 pullups

complete @ 60-70%
3 rounds + 5 HSPU + 8 pistols
Didn't want to play anymore, at this point.  Considered it 12:00 of skill work.  HSPU standards were using an abmat but no plates, so they were much easier than usual.  2 of the 4 sets were UB, and the other 2 sets were very fast and efficient even though they were broken.  Pistols were slower than normal (legs were tired!) but no misses.  Did the last 8 in about 0:20, and didn't have time to pull the bees knees back up, so very happy that I'm able to do some pistols without wearing them (I wasn't sure!).  Pull-ups were a DISASTER.  Between the rip in my hand and the slippery bars, and having to step up to a tall bar using a J-hook every time, I wasn't in any particular rush.  Almost all sets of 2-3.  Had zero pulling capacity toward the end, and did a few singles on the last round.  On every one of those last singles, I wasn't sure if I would be no-repped or not... it was a struggle.  I really think my judge gave me a few pity reps.

Overall, this was a very fun day and a well-run event!  It was nice to have a change of scenery and meet some new people.  I'm really looking forward to more local competitions this year!

Saturday 25 January

A. Push jerk, build to a max in 15:00
+
for time, with an 8:00 cap:
25 shoulder to overhead, 75
10 toes to bar
20 s2o
8 t2b
15 s20
6 t2b
10 s20
4 t2b
5 s20
2 t2b
+
Back squat, 6-4-2-2+ @ 70-80-90-85% 1RM; rest 2:00
+
AMRAP in 8:00 of:
5 pull-ups
10 push-ups
15 squats

A. 185 (PR+20); 190Fx1
+
did this at an easy pace to see how my shoulder would like it – got through 6 toes to bar (broken 13/12 + 5/5, 10/10 + 4/4, 8/7 + 6)
+
Back squats: 195(6), 225(4), 255(2), 240(7)
+
also did this at an easy pace to be nice to my shoulder – 5 rounds. all pull-ups unbroken, all push-ups broken 5/5

SO HAPPY to be back to doing all the movements within a workout.  Shoulder complained a little bit on the s20/t2b workout, but it felt fine a few minutes afterwards so I'm not too worried about it.  Pullups felt really good, but push-ups continue to feel quite difficult.

Tuesday 24 September

A. 1 hang power snatch + 1 power snatch + 1 overhead squat, 5 x 1; 2:00-3:00 rest
B. Romanian deadlift, 3 x 5, 3011; 2:00 rest
+
“The Chief”
5 rounds for reps of:
3:00 of [3 power cleans @ 135/95 + 6 push-ups + 9 squats]
1:00 rest

A. 85, 95, 100, 105, 110 (got the hang power snatch but failed the power snatch twice)
B. 155, 175, 185
+
23 rounds + 3 PC + 4 push ups (got 5 rounds even on the first round but the pace dropped off pretty badly on the last 2 rounds)

1. I really dislike power snatches and power cleans. Ugh.
2. I really underestimated "The Chief."

Sunday 26 May

sleep: 10pm to 8am (assisted by advil pm)

9am: eggs, avocado, rice
10am: murph
12pm: progenex with coconut water; banana
1pm: chicken, rice, sweet potato
2pm: 2 protein no bakes
630pm: cottage cheese with strawberries 
730pm: kombucha, salmon, broccoli; 1 protein no bake

calories: 2369
protein: 176
carbs: 299
fat: 58

-----

Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

=51:39

Took the runs at a z1 pace (until the last 400m, kicked it up a notch) and split the work in the middle into 20 sets of 5 pullups, 10 pushups, 15 squats.  Practiced butterflying the pullups and got a lot of sets of 3 and 4 with the butterfly kip.  Happy with that, but still need to practice a lot.

Sunday 19 May

sleep: 11pm to 7am

8am: cardio session
830am: 2 eggs, 97g avocado, 1c rice
9am: opt-she
1030am: progenex with coconut water; banana
12pm: 6oz chicken, 1c rice, 225g sweet potato
3pm: 1c cottage cheese, 145g cantaloupe
5pm: 2 protein no bakes
6pm: protein chocolate chip pancake

calories: 2279
protein: 172
carbs: 246
fat: 73

-----

z1 run (2.58 miles in 31:12 = 12:05 pace)
+
push up – 2 min max = 45
rest 10 sec
squats – 2 min max = 63
rest 10 sec
chin ups- 2 min max = 20
rest 10 sec
sit ups – 2 min max = 42
rest 10 sec
lunges – 2 min max = 52
rest 10 sec
ring dips max – 2min = 10
+
800m sled drag +90lbs

The run felt awesome this morning - the weather was perfect and it was really pleasant.  The bodyweight movements were pretty tough- knocked out 20 perfect pushups, then was down to 5s then 3s and 2s by the end.  Regular pullups feel weird since we've been doing so many strict and CTB.  The sled drag was fun!  Planning to do a lot more of this in the future.

Sunday 3 March

SHE
workout done from memory, as I couldn’t access the opt site this morning.

A. High bar back squat, 33X1, 5x 3-4, 2:00 rest
B. 10:00 AMRAP of 3 unbroken strict pullups
+
for time:
100 wall balls
50 toes to bar
100 AD calories
50 air squats

A. 135, 145, 155, 165, 175
B. 7 sets of 3, one set of 2 (holy crap, these have gotten way easier all of the sudden!)
+
24:13 – T2B was the limiting factor… still lose my kip when I’m tired. Which was at about 10. On the plus side, wallballs felt better today than they ever have.

Sunday 18 November

5 rounds for time of:
10 pull-ups
10 push press, 65
20 squats
20 double-unders

14:45. Double unders were HORRIBLE today - the first round was composed of entirely singles.  Pullups felt good, push press was easy.

Thursday 15 November

15:00 @ 90% aerobic of [150m row + 5 push-ups + 5 kettlebell swings @ 35 + 5 push-ups + 5 box jumps, 20"]
5:00 walk rest
15:00 @ 90% aerobic of [35 double-unders + 5 toes-to-bar + 5 ring push-ups + 5 toes-to-bar + 10 squats]
5:00 walk rest
15:00 @ 90% aerobic of [20 AirDyne calories + 5 burpees + 10 walking lunge steps + 5 burpees + 10 back extensions]

Thursday 18 October

sleep: 1030pm to 730am

work:
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]

eat: whole30 compliant

Saturday 13 October

sleep: 9pm to 730am

food: whole30 compliant, except for the rest of the bacon this morning

workout:
10:00 @ steady pace of:
200m run
15 air squats
15 sit-up
+
A. Clean & jerk, 20:00 technique work: worked up to 113, focused on catching the bar better and getting deeper in a split jerk.
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest: 85, 90, 95, 100
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest: all sets of 3, unweighted with minimal kip
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest: 100, 125, 145, 155
C2. Dips, strict unweighted, 4 x :90; :60 rest: 11, 9, 8, 8 (bar dips)

grocery:
$17.76 at Whole Foods (borsari salt, dry mustard, poppy seeds, lemon)
$19.99 at Trader Joe's (chicken, celery, pumpkin pie spice)
$56.62 at Costco (deodorant, smart water, laundry detergent, grapes, broccoli, spinach)

Thursday 30 August

sleep: 11pm to 730am

930am:
@ 90% effort:
400m run
+
3 rounds of:
10 toes-to-bar
10 push-ups
20 double-unders
(7:22)
5:00 walk rest

@ 90% effort:
400m row
+
3 rounds fo:
10 glute-ham sit-ups
10 squats
20 double-unders
(6:38)
5:00 walk rest

@ 90% effort:
30 AirDyne calories
+
3 rounds of:
10 sit-ups, anchored AbMat
10 walking lunge steps
20 double-unders
(6:18)
5:00 walk rest

@ 90% effort:
400m run
+
3 rounds of:
10 burpees
10 alternating step-ups, 20" box
20 double-unders
(8:24)

1130am: eggs scrambled with chicken, broccoli and sweet potato

630pm: grilled steak with steamed broccoli

Sunday 8 July

"Invisible" Fran:
21-15-9 of air squats and push ups
3:03

alcohol: sangria

Monday 28 May

on vacation  


“Murph”, modified to be completed in a park:
1600m run
100 push-ups
200 squats
1600m run

Friday 1 June

on vacation


7 minute jog to the gym
3 rounds of:
3:00 of [3 power cleans at 95lbs + 6 hand release push-ups + 9 squats]
3:00 active rest
7 minute jog home

Wednesday 18 April

day 3 of the low carb experiment


sleep: asleep by 11pm; up at 6am without an alarm


work: 430pm:
12:00 at a steady pace of:
12 pull-ups
12 push-ups
100 double unders
12:00 active recovery
12:00 at steady pace of:
20 row calories
20 squats
20 sit ups


eat:
1130pm: hamburger patty with 1/2 avocado and tomato
6pm: salad with tomato and 1/2 avocado; steak with steamed broccoli

grocery: 
$80.93 at Costco (salt, vitamin D, vitamin B12, spinach, eggs, kale, perrier, tomatoes, broccoli, avocados)
$39.79 at Whole Foods (pork chops, steak, Tessemae's salad dressing)
$38.14 at Trader Joe's (tulips, chicken, lemons, butter)

Saturday 7 April

sleep: asleep by 10pm; up at 8am without an alarm

work:

10am: Cindy: 12 rounds + 13

eat:

11am: sausage spinach sweet potato scramble

6pm: 2 hardboiled eggs; plum

7pm: salad with tomato and avocado; steak with steamed broccoli

9pm: strawberries

Saturday 31 March

sleep: asleep by 10pm; up at 9am with an alarm (tossed and turned all night)

work: 1030am:

AMRAP of 2 rounds of 0:30 on/0:30 off: (pullups + box jumps+ KB swings (35lbs) + burpees + air squats + push ups + sit ups + push press (65lbs)): 224

eat:

12pm: 7 strips bacon + 4 eggs

7pm: steak with steamed broccoli

830pm: 4 scrambled eggs

grocery:

$13.86 at Whole Foods (sweet potatoes, blueberries, strawberries, carrots)

Saturday 28 January

work:

10am: 10x (4 pullups + 6 burpees + 8 goblet squats (35lb KB)): 12:25

eat:

1130am: viking hash with 3 eggs

4pm: salad with tomato and avocado; steak with steamed broccoli; 1.5 glasses red wine

26 November 2011

Work: 7 minute Cindy: 4 rounds + 5 pullups + 6 pushups (pullups done unassisted!)