Back at it...

Okay - today was decided about on Saturday.  Sunday I logged in and registered for Today's Fundamentals class.

Yup - no turning back - so there I was after work.  Dawn was there with Owen already and warming up - Ruth had a welcoming hug and I was thinking - yeah - it's nice to be back...I should leave.

Today's workout was good - which means  could do the moves...haha - they have been introducing crazy crap to the workouts over the 4 months I have been missing and there is no way I can do some of that sh*t. Maybe one day...or not.

Today's WOD

Squat Cleans
Pull-ups

21-15-9 for time

Time:  11:30

I used 50lbs - not bad and it was tough.  LIght headed tough but I kept going.

The pull ups are a joke.  I used the bands but so would anyone else who had to pull up me.

All was good and I was pleased with myself.

It was funny - I realized I missed CrossFit while I was prepping my bar for the workout.  I could have gone lighter (yes 50lbs is light compared to what I was lifting before) but I picked a weight that was going to be challenging at it was.  The second round was the worst.

So - I survived and I will see how sore I am tomorrow.

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....

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...

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...

Lynne

This was a nice workout for a Sunday. It wasn't one of those killer long Sunday workouts but good just the same. Really - is there any BAD CrossFit workouts????

WOD

"LYNNE"

5 Rounds - Not For Time

Bench Press for MAX Reps

Pull Ups for MAX Reps

Give yourself enough rest between each set.

Okay - they suggested body weight as your target. hahahahahaha.

I used 80lbs for my bench presses and I used the purple and black bands for the Pull ups.

Here are my rounds:

Bench Presses: 7 - 9 - 7 - 8 - 8

Pull-Ups - 4 - 6 - 5 - 5 - 4

I wasn't able to lift 85lbs as we were working on figuring out our MAX so I stayed with 80. After we were done I tried 85 and was able to do it. :) So next time it will be at least 85lbs on the bench presses. :)

Barbara

Another benchmark workout....it looked too easy...it was going to hurt.

The benchmark workout "Barbara" fits in beautifully with the 3 minute REST for the 4 cycle met cons this week....its just a 5 cycle met con instead. Really simple yet really tough workout... all bodyweight stuff but it starts to pile up after round a few rounds. Three minutes REST between rounds means that each round should be an all out full effort to do the movements as close to unbroken as possible. Strange but with this workout I always find the sit ups to be the toughest part......Alot of CrossFit's gyms perform the sit ups as anchored, meaning that you have your feet hooked under dumbbells which enables you can pull more with your legs and hip flexors....we have always done them the tougher unanchored way....so we will stick with that method.
WOD
Barbara
20 Pull ups (we did jumping pull-ups)
30 Push ups
40 Sit ups
50 Squats
REST 3 MINUTES

5 ROUND

Time: 31:56

The clock didn't start on time - a little mess up. I think it was about a minute off. Here are my times for the rounds....

Round 1 - 2:59

Start Round 2 at 5:59

round 2 - 9:54 (3:53)

Start Round 3 at 12:54

Round 3 - 17:12 (4:18)

Start Round 4 at 20:12

round 4 - 24:30 (4:18) (haha - how's that for pacing???

Start Round 5 at 27:30

Round 5 - 31:56 (4:26)

That was brutal. Apparantly I don't like Barbara much either. Go Figure.

Gotta Love Long Workouts on Mondays...

Back to 3 minutes REST this week in the 4 cycle met con workouts...how will this affect you???? Well, like always you should be pushing as hard as you can for each cycle of 3 or 4 minutes, no breaks for water, etc. until the rest interval and you should be aiming to be completing your reps continuously. After the last 6 weeks of these workouts with decreasing rest times your body is getting better at recovering so I would expect with 3 minutes rest this week that your work output will stay relatively consistent over each of the 4 cycles.

WOD

8 Box Jumps

6 Push Jerks 125 lbs / 85 lbs ( I did 80lbs for the first two rounds (less one lift) and 75lbs for the remaining lift and 2 rounds - Woo Hoo! Finally getting the weights up!)...Oh yeah - I was also stupid and did Push Presses instead of Push Jerks....nothing like working harder than you half to!

5 Pull ups

3 KB Swings 32 kg/ 24 (I have been using the 16k KB but today did the workout with the 20kg KB. THAT was hard. Good thing there were only 3 per round!)

3 Rounds

REST 3 MINUTES

4 CYCLES

Time: 31:13

Angus' Time: 25:24 (I had to let him beat me!)

The last 4 Cycle Met Con of the week on 30 seconds REST...next week we go back up and it will seem like forever.....We did this workout a month or 2 ago and it is MUCH tougher then it looks.....
WOD
100 M Sprint
20 Jump Squats
10 Pull ups
Repeat 2 times
REST 30 Seconds
4 Rounds


Time: 19:01

Glad that's done....

15 MINUTES OF FUN

Today at work was full of "good" stuff and some crappy stuff. A good CrossFit workout would help balance things out.

Here is the warm-up:

400M Run

15 Squats

15 Push-ups

300M Run

10 Sit-ups

10 Mountain Climbers

200M Run

5 Pull-ups

5 Burpees

Okay - I was warmed up after that! We have been spoiled with the nice weather so getting to run in your T-shirt in Mid March is so nice.

WOD

5 Minutes of KB Swings 32 kg/ 24 kg ( I used 16kg) (101)

4 Minutes of Pull ups (42)

3 Minutes of Push ups (32)

2 Minutes of Sit ups (60- I lost count after that)

1 Minute of Thrusters 45 lbs/ 30 lbs (16)

*score equals your total number of reps

Total: 251

Well - that pretty much did my arms in. They shook even on the way home! I am sure tomorrow I will feel it worse. I am having a celebratory pomtini (due to great raise at work and good review) and it hurt to lift the bottle...that's sad.

Fridays are never easy....

"Grace" is such and awesome CrossFit workout....30 Clean and Jerks for time with 135 lbs for guys and 95 lbs for girls.....sounds pretty easy but that weight starts to feel real heavy real quick. "Grace" also gives a huge advantage to someone who is big and strong. This workout evens the playing field a little for the smaller guy by adding in some pull ups.

WOD

Strength : Back Squat - 3 sets of 5 reps @ 85% 1 rep max ( I did these at 100lbs)

rest a few minutes

20 Pull Ups

10 Clean and Jerks 135 lbs/ 95 lbs

3 Rounds

Time: 11:43

I did 1.5 rounds at 70lbs and then I almost dropped the bar with my wrist getting bent at a weird angle so I dropped to 65lbs for the remainder. I know I have cleaned 80lbs before so I am frustrated with the lack of weight.

I worked afterwards and did about 6 or so with 75lbs. The workout would have been slower and I probably wouldn't have been able to keep it up bt I know I did 75lbs today. I have to go in every couple of days and work on my cleans. I should be able to get 95lbs for workouts. I have to keep the speed in the pull up so I am bringing the bar up and trying not to turn it around with my forearms. So much technique and apparently I suck. haha. Oh and I actually broke a nail weightlifting.....THAT is pathetic.

Well - this was a great workout and I am taking tomorrow off as the Chilly Half marathon is on Sunday. I need rested legs - it is only a training done and will be done at a slower pace as it should be our 30K ATB race pace. I just want to get the distance in and have fun.

See you after the run.

Thursday....I'm going to make it through this week!

Every Thursday the workout is picked randomly via the Hopper Deck (of cards). Today's pick was a benchmark workout and it is tough.

The girls should be lifting 65lb (so if you were competing that is what every girl will lift. The guys lift 95lbs).

It is supposed to be fast and hard. That it was. I did it with 55lbs today. This was my first time doing this workout.

I am really sore from yesterdays workout. We have done a lot of thrusters/squats lately and that with increasing my weights has taken a toll on my hams. But I guess that means it is all working...or killing me slowly.

WOD
"FRAN"
Thrusters
Pull-ups

Reps of 21-15-9.

Time: 7:41

Once I was done that I picked up Marlene and we went to hit the treadmill. I had no desire to be on the treadmill never mind exerting energy I didn't have.

I managed to run for 28 minutes. The good part of this is that I did actually push it for the last 5 minutes so all was not wasted. Can you say junk miles for the rest???

Then - I didn't even care about the ZONE when we decided to hit the House of Wings...for wings. No alcohol - just water and an order o wings. It will be a long while before I go back. Yummy - but enough.

Okay - Bring on Friday - I can take it!

Hump Day....

WOD
At the start of every minute complete 10 sit-ups.
For the remainder of the minute complete:

25 Squat Cleans (65lbs)
25 Pull-ups (purple band and thin black band)
25 Push Jerks

Time: 11:43

That was one tough workout. I was able to lift the weight for the squat cleans but they were slow. On the positive side - I did get good squats with the weight.

The pull-ups were a disaster but I used less bands and had to work harder.

Push Jerks are my favorite thing so far and I find them easy to do. I was feeling the weight by the end though.

I felt great after - well - after the wanting to puke feeling left me. Tough, fast workouts with heavy weights are my favorite. :)

Gotta go for my run...

I finally made it to the gym around 7:40pm. I really didn't want to run but I know I need to get my mileage in if I am going to succeed at ATB.

I figured I would do 6K easy as that is what my schedule called for but then once I started running I felt good and started to crank up the speed. Always on the treadmill it is at 1% incline. That is to make it more like the grade of a flat road.

I didn't do 10 and 1s but just ran it straight and picked up the speed. I did 3.1miles (5K) in 29:13 mintues. Sub 30!! Woo Hoo!

My workout day is complete!

Hump Day wasn't so bad afterall....