It's been since Friday morning since I have been at CrossFit. Friday night I had a mini-workout with my running clinic. I had Jason and Ruth from CrossFit Connection come out and talk to them about cross training and how CrossFit would help their running and everything else they do.
Tonight's class was posted today on the website and I should know from history that thinking - it seems okay means you are in for a torture session.
WOD
1 minute Front Squats
1 minute Rest
1 minute Back Squats
1 minute Rest
1 minute Air Squats
1 minute Rest
3 Rounds
The Rx weight for women was 80lbs. I started with 75lbs. I did one complete round at 75lbs and then on the second round after 3 front squats I dropped to 70lbs and did the last 2 rounds at that.
Your total for each round is the number of squats in each section added together. Add those together and you get your final total.
Round 1 - 75lbs - 81
Round 2 - 70lbs - 70
Round 3 - 70lbs - 75
Total - 226
I was pretty happy with my total but to show you the difference one of the strong girls from the Box did the Rx weight and I believe her total was 397 or something crazy like that. Compared to that....I SUCK!
Oh well - I am sure my legs will remind me tomorrow that I did work hard.
Monday, June 28, 2010
Friday, June 25, 2010
6AM CrossFit HURTS....
Once again I am pleased that I was able to get my butt out of bed and get to CrossFit for 6am. I also got my 35 burpees done before I left for the workout. I am really dreading days of 50 on the 100 days of burpees.
The BUY IN for the WOD was 1 REP Thruster.
I did 85lbs...:) Now if I could rack it then I could go higher but I was only able to clean 85lbs. THAT was my MAX for cleans as well. :) That made the 65lbs for the workout seem light.
BUY OUT: 25 PERFECT pushups.
Yup - another hard workout. I was sweating part way through the first round with the puddle starting to form...the puddle only got bigger...and bigger....
Glad that is done for the day...
Off to update my Marathon Training Blog...
The BUY IN for the WOD was 1 REP Thruster.
I did 85lbs...:) Now if I could rack it then I could go higher but I was only able to clean 85lbs. THAT was my MAX for cleans as well. :) That made the 65lbs for the workout seem light.
WOD
12 Thrusters
12 SDLHP
12 Toes to Bar (mine are more like knees to elbows...or close to elbows anyways)
300 Meter Run
4 Rounds
Time: 25:16
BUY OUT: 25 PERFECT pushups.
Yup - another hard workout. I was sweating part way through the first round with the puddle starting to form...the puddle only got bigger...and bigger....
Glad that is done for the day...
Off to update my Marathon Training Blog...
Wednesday, June 23, 2010
It's been a week....
Okay - so I have sucked lately and did not go to CrossFit. I have officially started training for my Marathon which really means - I am running now. With that and teaching the 5K clinic I am doing LOTS of running even thought the clinic runs are slower than my usual pace. I try to keep intervals in by running between the first and the last person every so often so that changes it up.
Friday morning I was way too tired (from the fun day of golf) to get up for the 6am workout. Good thing since people were having issues walking a few days later.
I have to figure out how to make crossfit stay a benefit to my running without falling into over-training and potentially causing injury. Right now is good since the long runs are only 10K, 12K etc. Mid July they start picking up and I will have to continue to do my Sunday morning 3-6K runs so it does add up.
This morning I thought about staying in bed a little longer but got my butt out of bed instead. Last night's tempo run beat me up and my hams and butt were actually tight this morning.
6Am is early and you defiantly can't go in and lift the weights you do in the evenings. I have to remember that and not get discouraged when I feel I am lifting light but deep down know i would have trouble at higher weights.
WOD
10 Squat Cleans
15 Box Jumps (16")
10 Ring Rows
4 Rounds
Time: 12:43...(I think)
(I wimped at 55lbs - I was tired and also protecting my knees)
It was a nice short workout and dthat was a good thing today.
maybe I will make it Thursday or Friday morning....
Running again tonight.....
Check out my blog that I am doing for my Journey to Marathon #5!! It will bore you to tears but it will be a nice record for me to go back and read.
Friday morning I was way too tired (from the fun day of golf) to get up for the 6am workout. Good thing since people were having issues walking a few days later.
I have to figure out how to make crossfit stay a benefit to my running without falling into over-training and potentially causing injury. Right now is good since the long runs are only 10K, 12K etc. Mid July they start picking up and I will have to continue to do my Sunday morning 3-6K runs so it does add up.
This morning I thought about staying in bed a little longer but got my butt out of bed instead. Last night's tempo run beat me up and my hams and butt were actually tight this morning.
6Am is early and you defiantly can't go in and lift the weights you do in the evenings. I have to remember that and not get discouraged when I feel I am lifting light but deep down know i would have trouble at higher weights.
WOD
10 Squat Cleans
15 Box Jumps (16")
10 Ring Rows
4 Rounds
Time: 12:43...(I think)
(I wimped at 55lbs - I was tired and also protecting my knees)
It was a nice short workout and dthat was a good thing today.
maybe I will make it Thursday or Friday morning....
Running again tonight.....
Check out my blog that I am doing for my Journey to Marathon #5!! It will bore you to tears but it will be a nice record for me to go back and read.
Thursday, June 17, 2010
6AM and a whole lot of Pushing.
Wednesday for me means 6AM CrossFit....at least while I am teaching the 5K clinic - it is the only way to make it work.
You may feel awake but you get to the box and pick up some weights and you realize...YUP...your body is still sleeping.
WOD
7 Push Press (Rx wor Women was 75lbs)
7 Pull Up
10 KB Swings (16kgs for Women)
Repeat 3 times
Rest 2 minutes
4 Rounds
Time: 24:24
I tried the 75lbs even though I knew there were LOTS of reps and thought I could do it. First SET was easy. Then when I got to the KB - my very first swing - it went up...and up...and up and then the KB flipped over to the back side of my hand and fell....It was slow motion and I was hoping it wouldn't hit me. It missed - fell to the floor and besides tweaking my shoulder and wrist I was thrown off. I finished my 10 KB swings and then picked up the bar with 75 and mentally was done. I dropped 5lbs and did the remaining rounds with 70lbs. It was tough.
Wednesday night we had our run club with the clinic - it wasn't as fast as Sunday but I snuck some interval training in by going from the back to the front and then re-catching up with the first person. They did great. I also found 2 people willing to be group leaders and maybe 3 for next time so I could take Sunday's off to train for my full.......hmmmm...which brings up another point....but that should be it's own entry....maybe it's own blog....
Monday, June 14, 2010
Monday at CrossFit
Today the WOD wasn't posted on the site so I had no clue what was going to happen. I used to never check the website and be surprised - now I like knowing and I try to prepare before I get there - it never helps but I feel good thinking one of these times it might.
WOD
21 Deadlifts
5 rounds of Cindy
15 Deadlifts
4 rounds of Cindy
8 Deadlifts
3 rounds of Cindy
CINDY
5 pull-ups
10 Push-ups
15 Squats
Time: 19:04
I did the deadlifts at 130lbs. It seemed almost too light on the first round but guess what?!?!? As soon as those 5 rounds of Cindy were done it felt REALLY heavy again. Amazing how that happens.
It was a great workout. I have a pool of sweat under the bar where I was doing the deadlifts and I think it was an OCEAN where I was doing the push-ups.
Another running weekend....
Friday night is clinic night and the group did 7 and 1s for the first time - 3 sets. They all did great and everyone did all 3 sets. The last set was 8 minutes for most so that will help them build confidence for their 10s next Friday.
Sunday morning the run club was at 8:30 and only 5 from the group showed up. I hope more start coming out. They need to get their runs in.
Then I wen to meet my buddies for our 10K. It was a GREAT run - great pace and I was even able to pick it up to a 5:30 pace when Heather and Ivan picked it up. I just stayed right with them and that was around the 7K mark. Woo Hoo.
First good pushed run since Oakville 10K! Maybe I haven't lost it?!?!?!?
It could have been a fluke though.....haha.
Wednesday, June 9, 2010
New Moves this early is crazy
Today is the first time of me learning the snatch - at least it wasn't squat snatches...I have tried those before and fell with the bar....oops.
I went to the 6am class. A lot of people show up and it is a good class. I do miss the regulars from the evening classes though.
WOD
1 minute of Clean and Jerk
1 minute of Rest
1 minute of Snatch
1 minute of Rest
5 rounds
The Rx weight is 95lbs and we were told to build up on each round. I think I would have liked picking a heavier weight and staying at it for the full time.
Here are my totals
CLEAN & JERK
9/11/9/9/6
SNATCH
11/11/9/8/6
I started at 55lbs and went to 70lbs on the Clean and Jerk and stayed at 55 or 60lbs for the Snatch. I am just learning this and was trying to get my form better. I seemed to be curling it instead of snapping it and that would be WRONG.
I will get it....eventually.
Burpee Challenge - Day 9.....and 9 Burpees completed today. :)
Tonight I run with the 5K clinic and this is the last run at 5 and 1s. I'm actually looking forward to getting them up to the 10 and 1s. Right now I am just getting into it when we finish. THAT sucks. But any movement is good right now and speed will come.
I went to the 6am class. A lot of people show up and it is a good class. I do miss the regulars from the evening classes though.
WOD
1 minute of Clean and Jerk
1 minute of Rest
1 minute of Snatch
1 minute of Rest
5 rounds
The Rx weight is 95lbs and we were told to build up on each round. I think I would have liked picking a heavier weight and staying at it for the full time.
Here are my totals
CLEAN & JERK
9/11/9/9/6
SNATCH
11/11/9/8/6
I started at 55lbs and went to 70lbs on the Clean and Jerk and stayed at 55 or 60lbs for the Snatch. I am just learning this and was trying to get my form better. I seemed to be curling it instead of snapping it and that would be WRONG.
I will get it....eventually.
Burpee Challenge - Day 9.....and 9 Burpees completed today. :)
Tonight I run with the 5K clinic and this is the last run at 5 and 1s. I'm actually looking forward to getting them up to the 10 and 1s. Right now I am just getting into it when we finish. THAT sucks. But any movement is good right now and speed will come.
Dumbell Fun?!?!?!?
This was just mean and insane....and that was with me not doing it up to par...go figure.
I'm also on day 2 of my taking control of the eating dept. I have gone back to counting calories...I get LOTS of food as I am making much better natural choices but my body is screaming for some chips or chocolate but I am going to get over that hump and lose more weight.
So - that with the following workout - yeah - it was a glorious day. haha.
WOD
300M Run
20 Hanging Squat Cleans - 25lb dumbbells
300M Run
20 Steps Overhead Lunge (used a 25lb plate - could not keep the 20lb DBs up)
300M Run
20 Sit-ups with 25lbs dumbbell (1)
300M Run
20 Man Makers - (used 20lbs dumbbells).
Time: 21:32 (I think) (still to check)
I am also caught up on my burpees for the 100 day burpee challenge. - yesterday (Day 7) I had to do 28 to catch up. this morning I did my 8 before work. I gotta keep on track or it could get ugly!!
I'm also on day 2 of my taking control of the eating dept. I have gone back to counting calories...I get LOTS of food as I am making much better natural choices but my body is screaming for some chips or chocolate but I am going to get over that hump and lose more weight.
So - that with the following workout - yeah - it was a glorious day. haha.
WOD
300M Run
20 Hanging Squat Cleans - 25lb dumbbells
300M Run
20 Steps Overhead Lunge (used a 25lb plate - could not keep the 20lb DBs up)
300M Run
20 Sit-ups with 25lbs dumbbell (1)
300M Run
20 Man Makers - (used 20lbs dumbbells).
Time: 21:32 (I think) (still to check)
I am also caught up on my burpees for the 100 day burpee challenge. - yesterday (Day 7) I had to do 28 to catch up. this morning I did my 8 before work. I gotta keep on track or it could get ugly!!
Tabata Monday
Tabata is an interval piratical we use in CrossFit.....20 seconds of work with 10 seconds of rest for 4 minutes....Today's workout is an extended version of that with 4 different movements. In order to make the Tabata effective you need to be going all out 100% for that brief 20 seconds...take your rest then go at it again.
WOD
20 seconds of Sit ups
10 seconds rest
20 seconds Sumo Deadlift HighPull 115 lbs/80 lbs
10 seconds rest
20 seconds Box jumps
10 seconds rest
20 seconds Thrusters 115 lbs/80 lbs
10 seconds rest
8 rounds
*after every 2 rounds 1 minute rest
I used 65lbs for the workout and a 16" box.
The one minute rests just weren't long enough....
WOD
20 seconds of Sit ups
10 seconds rest
20 seconds Sumo Deadlift HighPull 115 lbs/80 lbs
10 seconds rest
20 seconds Box jumps
10 seconds rest
20 seconds Thrusters 115 lbs/80 lbs
10 seconds rest
8 rounds
*after every 2 rounds 1 minute rest
I used 65lbs for the workout and a 16" box.
The one minute rests just weren't long enough....
Running Running Running
Okay - this was a busy weekend for running.
I started instructing the 5K clinic at a local Running Store. One of the reasons I took on this challenge was to help over-come my FEAR of public speaking. I thought it would be a good forum to practice and even though during some runs you can't tell by my attitude I really do love running. I think I love watching people become runners even more and watching others (no matter what level) achieve their goals. This made perfect sense...at the time. haha.
There group is great and I got good participation from them.
This is a 10 week course and there is a 5K goal race that they will do too. It should be a fun 10 weeks.
I ran the Moon in June on Saturday night -the 5K and went sub 30 - but not by a lot. I signed up originally to RACE it but a good hard run worked better for me that night. It was a great evening and the rain held off so that was an added bonus.
Sunday morning I ran with my clinic again - we are doing 5 and 1s - 4 times and it is at a slow pace. I'm sure they will pick it up as time goes on and the fear leaves their eyes. haha.
I missed running a race with Mary Ellen on Sunday but she did awesome. 31:29 (i think) for the 5K....she will be sub 30 before she knows it. Just a little bit more pain will get her there.
Sunday afternoon I went and ran 10K with Louise, Ivan and Marlene. That was a painful 10K but doable. We talked about the marathon and maybe Louise will come along for the ride on this one. I will set out my goals when I have fully committed. I have bought my shoes for the later part of the summer and they will be my marathon shoes but that isn't commitment enough. Gotta get it right in my head.
So - lots of running this weekend and plenty more in store for me too.
I started instructing the 5K clinic at a local Running Store. One of the reasons I took on this challenge was to help over-come my FEAR of public speaking. I thought it would be a good forum to practice and even though during some runs you can't tell by my attitude I really do love running. I think I love watching people become runners even more and watching others (no matter what level) achieve their goals. This made perfect sense...at the time. haha.
There group is great and I got good participation from them.
This is a 10 week course and there is a 5K goal race that they will do too. It should be a fun 10 weeks.
I ran the Moon in June on Saturday night -the 5K and went sub 30 - but not by a lot. I signed up originally to RACE it but a good hard run worked better for me that night. It was a great evening and the rain held off so that was an added bonus.
Sunday morning I ran with my clinic again - we are doing 5 and 1s - 4 times and it is at a slow pace. I'm sure they will pick it up as time goes on and the fear leaves their eyes. haha.
I missed running a race with Mary Ellen on Sunday but she did awesome. 31:29 (i think) for the 5K....she will be sub 30 before she knows it. Just a little bit more pain will get her there.
Sunday afternoon I went and ran 10K with Louise, Ivan and Marlene. That was a painful 10K but doable. We talked about the marathon and maybe Louise will come along for the ride on this one. I will set out my goals when I have fully committed. I have bought my shoes for the later part of the summer and they will be my marathon shoes but that isn't commitment enough. Gotta get it right in my head.
So - lots of running this weekend and plenty more in store for me too.
Wednesday, June 2, 2010
Starting A day like this is CRAZY....
So- I have to get used to going to morning workouts on Wednesday and Fridays since the 5K clinic I am instructing starts this week. There is no morning fundamentals class so it will be the regular class no matter what and that can be killer workouts....let's see how this goes...
Today Val was teaching and the workout was a long one....
This workout is all metabolic conditioning very light wight with lots and lots of reps.....When the weight is light the tendency is to perform your reps really fast and when you go really fast the tendency is for your form to suffer. That being said I want everyone to focus on performing each and ever rep as close to perfect as they can. For the ring rows this is going to be really challenging so take your time break them up into manageable sets and grind your way through.....but DO THEM ALL AND DO THEM RIGHT!!
WOD
100 Squats
50 Push Press (55lbs for the girls)
50 Sit-Ups
50 Ring Rows
50 Kettle Bell (16kg for the girls)
50 Floor Wipers (each side counts as one)
100 Squats
Time: 21:07
I was pleased with the workout today. The ring rows are not even close to how I should be doing them but that will come if we do more. They hurt the most out of everything.
So - workout is done for today and THAT feels good.
Whew....one never knows - maybe I'll even go for another run tonight....hmmmmmmmm
Happy Hump Day
Today Val was teaching and the workout was a long one....
This workout is all metabolic conditioning very light wight with lots and lots of reps.....When the weight is light the tendency is to perform your reps really fast and when you go really fast the tendency is for your form to suffer. That being said I want everyone to focus on performing each and ever rep as close to perfect as they can. For the ring rows this is going to be really challenging so take your time break them up into manageable sets and grind your way through.....but DO THEM ALL AND DO THEM RIGHT!!
WOD
100 Squats
50 Push Press (55lbs for the girls)
50 Sit-Ups
50 Ring Rows
50 Kettle Bell (16kg for the girls)
50 Floor Wipers (each side counts as one)
100 Squats
Time: 21:07
I was pleased with the workout today. The ring rows are not even close to how I should be doing them but that will come if we do more. They hurt the most out of everything.
So - workout is done for today and THAT feels good.
Whew....one never knows - maybe I'll even go for another run tonight....hmmmmmmmm
Happy Hump Day
At least it wasn't "nutts"...
The website today showed a Hero's workout but the fundamentals class didn't' do that. Good thing - I might have died.
Our workout was tough but maybe not insane like the "nutts" WOD.
WOD
200M Sprint
20 Squats
10 Pull-ups
(2 times)
Rest 1 minutes
4 Rounds
Time: 20:43...I think....
I sucked at this one...it was tough but glad I didn't die dong it. That would have really sucked.
Monday's done...let's get on with the week...
Our workout was tough but maybe not insane like the "nutts" WOD.
WOD
200M Sprint
20 Squats
10 Pull-ups
(2 times)
Rest 1 minutes
4 Rounds
Time: 20:43...I think....
I sucked at this one...it was tough but glad I didn't die dong it. That would have really sucked.
Monday's done...let's get on with the week...
Sunday May 30th....
CrossFit Connection had people competing individually and as a team at the CrossFit Affiliate Cup in Calgary this weekend. They can keep the snow out there for sure. Sounds like everyone was doing well and poor Jason has an injury that made him pull out of the competition. Too bad as he trained so hard and he was last years Easter Winner.
The team is off to California for the CrossFit games in July - how exciting for them.
Today we did the same workout that the team did on Saturday...
WOD
35 wall balls
20 Pull Ups
4 Rounds
Time: 17:45
I went really light on the wall balls - only and 8lb ball - almost embarrassing but I am feeling so exhausted lately...
It was a tough workout...
The team is off to California for the CrossFit games in July - how exciting for them.
Today we did the same workout that the team did on Saturday...
WOD
35 wall balls
20 Pull Ups
4 Rounds
Time: 17:45
I went really light on the wall balls - only and 8lb ball - almost embarrassing but I am feeling so exhausted lately...
It was a tough workout...
5K Run for Water
Well - continuing with the hot stinkin' weather theme for the week....it was stinkin' hot today.
Mary Ellen and I went to participate in the Run for water. I know I made a good choice and registered for the 5K event. I guess there was some lack of communication or maybe Mary Ellen is nuts - but she registered for the 10K. I would not want to have run 10K in this heat and humidity.
I ran and went out as I had been running - but the problem is - I have not not in the heat and humidity as I did not get my lazy *ss out the door to do so this week. So the temp hit me like a tonne of bricks and that with the hilly route took my chance of a PB away. I did the 5K in 30:00:01 and in the age group of 40-49 it put me in 4th out of 16 - yes for a time that slow to be top 5 - you know it was a small race. If I had of PB'd and everything else stayed the same I would have placed 3rd. haha. Oh well - what it will be will be. I guess I have to train harder.
Mary Ellen did great - as I said I would not have run the hills and she looked strong coming into the finish. She was only 1 minute off of here Mississauga time which was a cooler night on a FLAT course so she rocked it. :) Woo Hoo!
Snow cones after the race and a trip to Coras....then suntan time for me. Perfect day!
Mary Ellen and I went to participate in the Run for water. I know I made a good choice and registered for the 5K event. I guess there was some lack of communication or maybe Mary Ellen is nuts - but she registered for the 10K. I would not want to have run 10K in this heat and humidity.
I ran and went out as I had been running - but the problem is - I have not not in the heat and humidity as I did not get my lazy *ss out the door to do so this week. So the temp hit me like a tonne of bricks and that with the hilly route took my chance of a PB away. I did the 5K in 30:00:01 and in the age group of 40-49 it put me in 4th out of 16 - yes for a time that slow to be top 5 - you know it was a small race. If I had of PB'd and everything else stayed the same I would have placed 3rd. haha. Oh well - what it will be will be. I guess I have to train harder.
Mary Ellen did great - as I said I would not have run the hills and she looked strong coming into the finish. She was only 1 minute off of here Mississauga time which was a cooler night on a FLAT course so she rocked it. :) Woo Hoo!
Snow cones after the race and a trip to Coras....then suntan time for me. Perfect day!
Friday May 28th...
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. It is these CPO's that this workout is in honor of.
WOD
THE CHIEF
3 Power Cleans 135/95
6 Push-ups
9 Squats
AMRAP - 3 minutes
1 minute rest - 4 rounds
Well I started with 80lbs and on the second round on the third set of Power cleans I dropped the 80lbs bar into my chest. It hurt like h*ll. I dropped the weight to 75 and carried on. It was the first time I did more than one or two cleans at 80lbs so I was happy. Next step is trying 85lbs - even just for one and then going from there. I have to get to the RX95lbs eventually. :) I'm a long way from where I started and having trouble with cleaning 50lbs.....Gotta be a little impressed with myself....:)
Round and the number of cycles completed...
1 - 4
2 - 3 1/3
3 - 3 2/3
4 - 3 2/3
5 - 3 2/3
WOD
THE CHIEF
3 Power Cleans 135/95
6 Push-ups
9 Squats
AMRAP - 3 minutes
1 minute rest - 4 rounds
Well I started with 80lbs and on the second round on the third set of Power cleans I dropped the 80lbs bar into my chest. It hurt like h*ll. I dropped the weight to 75 and carried on. It was the first time I did more than one or two cleans at 80lbs so I was happy. Next step is trying 85lbs - even just for one and then going from there. I have to get to the RX95lbs eventually. :) I'm a long way from where I started and having trouble with cleaning 50lbs.....Gotta be a little impressed with myself....:)
Round and the number of cycles completed...
1 - 4
2 - 3 1/3
3 - 3 2/3
4 - 3 2/3
5 - 3 2/3
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