Friday, 10/16

Warmup:
Jump Rope
Run 400m
Hollow Rocks: 10X10

Skill:
Kipping Pull Up

WOD: "Kelly"
5 Rounds:
Run 400m
30 Box Jumps (20'')
30 Wall Balls (#20)

Time: 32:16

This one is painful all the way through. My shin splints, knee and hip pain prevented me from running fast and made the box jumps difficult. Surprisingly, I didn't get as winded on the wall balls as I usually do, so I was happy about that, since wall balls have been my goat for a long time.

Wednesday, 10/14

Warmup: Joint Mobility
50 PVC Dislocates
PVC:
25 Deadlifts
25 Back Squats
25 Front Squats
25 Overhead Squats
25 Press
25 Push Press
25 Push Jerk
25 Hang Squat Cleans
25 Hang Squat Snatch

Skill:
Push Press

WOD:
Push Press
5(#65) - 5(#85) - 5(#115) - 5(#105) - 5(#105)

Finisher:
3 Rounds:
25 Walking Lunges
200m Sprint

Time: 3:22

Today was the first day I wasn't feeling so sore from my hike on Saturday that I could come back to the gym. I felt really unsteady doing the push press, and when I got to #115 my lower back started to strain and my posture got sloppy, so I brought it back to #105. I feel like my posture is interfering with a lot of my bar movements. I need to ask Chris what I should focus on to give me a straighter spine alignment.

Saturday, 10/10

Half Dome Hike, Yosemite

I had been wanting to do the Half Dome hike in Yosemite (my favorite hike in the world) all year, but never made it up there. As they were going to be taking the cables down for the season on Columbus Day, this weekend was my last chance to go up. So I got up at 3:30AM and reached the Valley by 6:45AM. Then I started my hike:

Trailhead: 7:00AM
Top of Half Dome: 10:30AM
Rested 45 minutes
Top of Half Dome: 11:15AM
Trailhead: 2:50AM

I had no idea how well I'd do, as I hadn't done the hike in more than a year. I made it to the top in 3.5 hours, which was a PR. I think the fastest I had ever done it before was just under 5 hours. To my surprise I smoked everybody going up: not one person passed me! I only took one break above Vernal Falls for about 5 minutes, then continued all the way to the top.

I can only credit this to my CrossFit training. While I'm in better physical shape than I was a year ago, I think the psychological aspect of CrossFit was what got me to the top so fast. Going up past Vernal and Nevada Falls, plus the long, hard slog up Quarter Dome were painful, but in the back of my mind I kept saying, "This is just like doing a bunch of squats or box jumps at the Brickhouse on a typical weekday. If I can get through that, I can get through this." The pain just seemed to melt away after that and I was able to push myself onward and upward.

With winter approaching, I probably won't be able to get back to Yosemite until the Spring, but now I look forward to setting a new PR next year. Next time I might even get crazy and do some burpees at the top of the Dome

Friday, 10/9

Warmup:
Hollow Rocks (10X10)

Skill:
Deadlift

WOD: "Heather"
3 Rounds:
Row 500m
12 Deadlift (#115)
21 Ring Dips (black band)

Worked in a team with Mike, a new member who kicked ass on his first WOD. Great workout, my lower back is still feeling the burn 3 days later.

Wednesday, 10/7

Warmup:
800m run
2 Rounds:
20 Dislocates
10 Hollow Rocks
20 Samson Stretch (10s/side)
10 Back Extensions
20 Squats

Skill:
Sumo Deadlift High Pull

WOD:
75 Push Ups
50 Sumo Deadlift High Pulls (#65)
50 Ring Dips
30 Pull Ups
20 Hand Stand Pushups (box)

Time: 26:28

Thursday, 7/9

Warmup:
Run 400m

WOD: "Barbara"
5 rounds, 3 min. rest between sets
-20 pull ups
-30 push ups
-40 sit ups
-50 squats

Time: 35:55

Post-bday workout, with a slight hangover. Made for an added challenge I guess.

Tuesday, 7/7

Warmup:
1k row
25 dislocates
3 rounds:
-10 dips
-15 back extensions
-20 walking lunges

WOD
3-3-3-3-3
Push Jerk

15-12-9
-KB sumo deadlift high pull (1.5p)
-wall balls (#16)

Max / Time: #115 / 3:25

Was feeling my usual disappointment about my performance after the WOD and was messing around with the bar to vent my frustration, and lo and behold I did one of the pullover moves I had been struggling to do the last few weeks. And on the first attempt. Maybe there is hope?!

Wednesday, 7/1

Warmup:
100 dislocates
Crack Alley run
3 Rounds:
-20 overhead walking lunges
-15 overhead squats
-10 v-up situps

Skill:
Paralettes

WOD: "JT"
21, 15, 9
-Hand stand pushups (used low box)
-Ring Dips (did jumping inverse ring dips)
-Push ups (only real one I did)

Time: 18:23

Monday, 6/29

Warm Up:
Double Unders 5 min
Buddy Carry
Ring practice: skin the cat, or club the baby seal, or something of that nature

WOD:
Thrusters
3,3,2,2,1,1,1,1,1

Max: an emasculating 85lbs

Tabata
Double Under
Ab Mat Sit Ups

Friday, 6/26

Warmup:
Run 800m
3 Rounds:
5 pull-overs
10 pistols
15 ring dips

Skills:
pvc dislocates

WOD:
AMRAP 20 min:
5 thrusters #65
7 hang power clean
10 sumo deadlift highpull

Rounds: 7

Really want to be able to do pull overs, but can't seem to get the momentum to get my legs up and over. I wish I had bars at home so I could practice all the gymnastic moves.

Thursday, 6/25

Warmup:
5 min double unders
box jumps (32'')

Skill:
rope ascents

WOD
5 round for time:
500m row or 400m run
15 back extensions
15 knees to elbows

Time: 22:29

Huge class with about 15 people. Everybody did a great job. Look forward to doing more rope climbs.

Wednesday, 6/24

Warmup:
800m run
2 sets:
10 rock & rolls
10 GHD situps
10 push ups
10 hollow rocks

KB contest

Skill:
L pull ups / push press

WOD:
21, 15, 9
Push Press #85
X2 kipping pull up

Time: 23:53

Wednesday, 6/17

Warmup:
Baseline: 5:35, no bands!

WOD: "Erin"
5 rounds for time:
15 Dumbell Split Cleans #25
21 Pull Ups

Time: 33:15

Shredded my hands. Chalk does more harm than good.
Once again, I'm not happy with my time. As that is a pattern with me, and I don't want to be consistently negative, I'm going to stop writing that in my log. So moving forward, the assumption is that I am unhappy with my time unless I clearly state otherwise.

Friday, 6/12

WOD: "The Brickhouse 400"
Farmer's Walk 400m 1.5 pood
400m Run
50 Squats
50 Push Press (#65)
50 Sit-Ups
50 Front Squat
50 Push-Ups
50 Hang Power Clean
50 Pull-Ups
50 Deadlift
Farmer's Walk 400m
Run 400m

Time: 53:46

Hands down my favorite WOD so far. It had everything: running, body weight conditioning, pain, barbell work, more pain, sweat, outdoor farm's walk you'd be self-conscious doing by yourself but with a group is actually fun, etc. This should be made a part of CrossFit canon. I didn't know how I would do it when Chris finished writing it on the board, but I took my time and pushed through it. Hope we get to do it again in a few months.

Thursday, 6/11

Warmup:
50 dislocates, push ups
walking lunges
wall squats

Skill:
Overhead Squats

WOD:
100 overhead squats (#65)
in as few sets as possible, then 500m row

Sets: 13
10,6,4,7,8,10,5,10,10,5,12,8,5

Overhead squats remain the most difficult move for me to do. I was not happy with my performance.