3.31
Regionals Wod 3:
21/15/9
Deadlift @ 205
Box jump 24"
5:11
Stepped down for the round of 21 box jumps. Probably should have jumped down as that was quite slow. Very freaked out by the possibility of an achilles rupture!
Rest 10 minutes
Regionals Wod 4:
the 100's
100 pullups
100 kb swings
100 double unders
100 ohs @ 65
21:05
This was ok. Missed a lot of double unders and forearms were fried from doing wod 3 so close beforehand.
3.30
Regionals wod 1:
Run 1k
30 hspu
Row 1k
17:47
Finished instead of getting cut off at 15 min. Did the run in 4:00, row in 3:40. So, need to keep working on hspu!
Rest 15 minutes
Regionals wod 2:
Thruster ladder
Made 170/failed at 175. Might have gotten a little higher if I weren't also changing my own weights for each new step. Felt quite rushed!
3.28
JT
21/15/9
hspu
ring dips
pushups
28:22
Wow. On the plus side I finished and it didn't take days. It would have taken days in prior months. On the downside, I'm pretty sure I need to cut this time in half or so by regionals. I am still pretty scared of reinsuring my neck, so tried to keep the hspu very solidly under control - did figure some stuff out on them, so was happy about that.
Wod #2:
with a 6 min running clock:
Run 800m (we ran Ritch St. 2x + down to parking sign and back)
then max reps OHS @ 75lb
46 reps. Felt like a tired wimp. Didn't move fast, even though nothing technically was tired or hurting. Just didn't feel like going fast. Perhaps time for a day off?
3.27
Excellent news! I got not 1, but at least 5 - 5!!! - strict hspu!!! And 2 of them were consecutive. Yay! Goat blood on my hands tonight
Games triplet sprint
4 rounds (with run increasing every round)
5 muscle ups
10 deadlift (from 3 stacked 45lb metal plates) @ 165lb
15 ghd (I hate these)
Run 50/100/150/200m (we did these as shuttle because it was raining and we melt - we think this took much longer, as the final 200 at a pretty good clip took more than 1:30, which seems to be about 2x the time even a slow 200 should take)
22:18
Not a blistering pace, but a great accomplishment - as I missed at least 4 muscle ups in the first round, and went faster but missed only 1 in the final 3 rounds. Plus, all MU were with no false grip, so totally legit by all competition standards. Finally, made a breakthrough in the MU kip - was getting my hips much higher. Now I just have to get a little more gutsy and string them together.
Was supposed to do an Oly total after, but didn't want to as it was rainy and I'm a prima donna, evidently.
Stacey
150 air squats
row 2k
150 air squats
18:50
Man, I hate this workout. I did it because I think my biggest weakness going into regionals is overcoming pain and boredom, and there's nothing like burpees and air squats to expose this! So, bring it on air squats! I think this was a little faster than when I did this wod back in October - mostly it was a more respectable performance than last time - slow and steady.
strict press
2@95
2@105
2@110
1+push press@115
2@110
1+push press@ 115
2@110
1+push press@110
2@110
2@112 .(JavaScript must be enabled to view this email address)
1+push press@115
For some reason I can't do 2 @ 115. Perhaps it's mental? On the plus side, I think 120 might not be my PR anymore.
3.25
12.5 take 3 (Julian needed a rabbit and I wanted to try a different strategy)
118
I think if I had used this strategy on Saturday I would have gotten a much better score, but today my arms were tired. I let myself get to a much more painful place than usual, so that was a moral victory
-rest 6 minutes-
clean & jerk ladder
1 on 1st minute
2 on 2nd minute, etc
made it through 10 in 10th minute
and 6 in 11th minute
Annie
50/40/30/20/10
Abmat situps
double unders
7:30
I always think I should go faster on this wod, yet never do... this time the situps were faster and the du were slower. Sigh.
Training schedule for regionals starts tomorrow. 3...2...1... go!
3.24
CF Open Wod 12.5 take 2
118 reps. Pacing was much less painful this time, but pretty much same result. I guess I need to get better at pull-ups if I'd like to get faster at Fran
3.22,23
Rest - my self is hurting and one day off at a time doesn't seem to be adequate, so I'm planning to take quite a few days off over the next week.
3.21
CF Open Wod 12.5 take 1
114 reps. No strategy really, just tried to go at a consistent pace. I think the pace I picked was too fast, so it hurt!
Tabata air squats - lowest/highest 16. Glad to be getting more of these, but they never seem to feel any better!
High bar back squat/box jump
5x5
195, 215, 215, 225, 225
24", 30", 30", 30", 30"
Excited that 30 didn't feel as scary as it looked. Probably should have gone heavier on the squats, but wasn't sure how I was going to be feeling.
3x350m sprint
Walker and Tony smoked me on the first one. I mean smoked. I haven't felt that slow probably ever. I caught up a little on the next two, but not really. I really should do this sort of workout more. There's nothing like running intervals to get the heart rate through the roof!
Wod 12.4 Take 2
247
I was WAY more tired this time - got through the wall balls nearly 45 seconds slower. Did the double unders slower also, so got to the rings later. BUT got only one less and didn't lose my rhythm. I was super happy with this actually - built up a little muscle up confidence.
3.15
Yoga - Always amazes me how much I'm not flexible anymore. And the funny thing - that means I keep getting less and less flexible! Must.... stretch.... more. Rob and Pamela are secret yoga ninjas!
Work up to 1RM squat snatch
Got 175 but it was UGLY! Pretty cool to save it actually... all the arm strength work is making a huge difference.
Fiddled around with handstands. At that point it was 9:30. I was starving and grumpy. Not a very effective upside down session!
3.14
12.4 Take 1
12 min amrap:
150 wall balls
90 double unders
30 muscle ups
248 reps
Surprisingly, I didn't hate this - I actually thought it was fun. Will definitely do it again, just for the mental grind of the wall balls if nothing else. Muscle ups were better than expected - considering that I can't straighten my arms in false grip so had to go no false grip. Thanks to Amy and Ty again for coercing me into figuring those out! Missed a lot in the end because I lost my rhythm. Will be looking forward to trying this again on Saturday!
Afterwards, worked on stringing them together - got 3 on one round! Yay! Now my hands hurt - boo :(
Great job to everyone who gave it their all today! I was so proud of everyone
3 rounds, round starts every 3 min:
Row 250k as fast as possible
25 hollow rocks
Discovered how to row faster - first one was ~ 1:37 split. Last one was 46.3!!!
Deadlift
5@135
4@225
3@275
2@305
f@325
Didn't rest much between the rowing and the DL, or much in between, so I'll take a fail at 325 under the circumstances (esp considering my PR is 335)
Finisher:
each round is 3 ring dips and 3 hspu + deadlift @ 185, with the number of deadlifts climbing from 1-10.
I can't remember my time. I think it was 11 ish, but not sure. Mostly this was interesting because I could still do the ring dips and hspu despite how badly my arms were burning.
Work has been crazy lately - so happy I made it in today.
5 rounds:
3 snatch complex @ 75 - power snatch, hang power snatch, hang squat snatch
3 wall climbs
8:57
2010 Southwest Regional workout:
Row 1000m
30 overhead squat @ 85
Run 1200m
10:57 (much faster than I went back then - 12:33)
3.10
CF Open WOD 12.3
18min AMRAP:
15 box jump 20"
12 push press @ 75
9 toes to bar
11 + 29 (425)
10 rounds Cindy ~11min, but clock got turned off
3.9 - rest
3.8
Handstand pushup practice
Tabata this:
Row for calories - 6 min
Air squat - 16 every round
Pullup - did 6, then max reps - 27
Push up - started at 9 - oops. Lowest was 4
abmat situp - started at 16. Lowest was much lass, but can't remember
3.7
Nancy
5 rounds:
Run Ritch St
15 OHS @ 65lb
11:49. Too lazy to find my old results, but pretty certain this is a huge PR.
I loved this. Before the WOD, I told Sam to watch out because I was gunning for him. I knew he'd smoke me on the runs, but I was hoping to catch up on the OHS. Well, I kept up with him on the first run and then saw nothing but his back for the rest of the wod. BUT... his OHS were perfect, which was super exciting - you have no idea how much it means to a coach to see someone conquer a goat! Please, all of you, conquer goats... it warms our hearts! AND... I nearly caught him in the end because I forced myself to do all rounds of OHS unbroken (unusual for me). I've realized that I need to step up my game on a daily basis if I want to compete in this for real, and it was really fun to start a race and do my very best to win it. CrossFit continues to inspire me and make me grow. Thank you Sam, and thank you all of you!
Strict muscle up practice
I got 2! First ones ever! Woohoo!
Bench Press
5@135
3@155
2@165
1@175 PR
Pinned@185 (oops! Thanks for saving me Coach!)
3.6
Wod 1:
5 rounds for time:
7 thrusters @ 75
7 burpees
7 deadlift @ 75
7 hspu
15:30
Spent a lot of time waiting for my arms to be able to do hspu. Seems I didn't hurt my neck, so that's a bonus.
Wod 2:
5 rounds for time:
2 front squats from floor @ 115
10 toes 2 bar
4:33
Wod 2:
CF Open Wod 12.2
In 10 minutes:
30 snatch @ 45
30 @ 75
30 @ 100
15 @ 120
Wish I could have gotten 20 @ 120. Unfortunately I'm a mental wimp and I couldn't ignore my bleeding pinkies. Seriously? Bleeding pinkies and I give up on 2 grand?!?
3.3
Prep for 3.4
Snatch - work up to 76kg
Clean & jerk - work up to 95kg
3.2 Rest
3.1 Travel/Rest. Wanted to work out, but left SF at 7am and arrived in Ohio at 8pm. Workout wasn't going to happen
2.29
Wod 12.2 take I
94 reps. Poor strategy and not enough food. Cutting weight is bad for energy levels.
2.28
Rest in preparation for 2.29
Very happy to have survived the last week. Although the outcome was great and made it all (or at least mostly) worth it in the end, having a big goal and fighting for it is not all puppies and rainbows. Thank you for all the love and support!
