APRIL 5TH 2010

Skills:
Burgener warmup

WOD:
15 hang power snatch (40.5)
30 box jump (16") - 20"rx, calf pain
12 hang power snatch
20 box jump
9 hang power snatch
10 box jump

7:36

Friday April 2nd

Skills:
Max pullups
1 with the green band
Push jerk

WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats

Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.

Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.

Wednesday March 31st

WOD:
Back squat
2 - 2 - 2 - 2 - 2
105 105 105 110 110

PR by 15lbs

Deadlift
1 - 1 - 1 - 1 - 1
70% 80% 90%
95 110 120 135 155
I added a couple more attempts to see what I could max at, so:
1 x 165
1 x 170
and I left it there.

PR by 35lbs

Tuesday March 30

Strength:
Max power clean
83lbs

WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.

I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!

"Ride the Lightning" Monday March 29th

WOD:
5 rounds for time:

200m run with med ball, 8lb (rx 14lb)
6 ring dips, purple band (rx 4 unassisted)
12 pullups, blue band (rx unassisted)
15 wall ball, 8lb (rx 14lb)
29:03

Shockingly, I didn't see this coming. This was the final day workout from the BC Sectionals Crossfit Games qualifiers!

Wednesday 24th March

Crossfit Games sectional qualifier WOD 2:
2000m row

Head to head with 5 of my fellow Crossfitters :) The Blue Bomber made a great start, and finished just off the pace in 3rd place with a time of 9:15.7. OMG aka Jill was in 1st with 9:10 and Squeege aka Louise in 2nd with 9:14.1!

Cranked out a couple pulls sub 2 min pace in the last 100m, after much cheering and encouragement from the peanut gallery (Christine, Chris and another guy (Danika's partner?))

I improved a bit on my Foundations time of 9:38.1.

Tuesday 23rd March

Skills:
3-3-3 Front squat
Maxed at 95lb!

WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg

3 rounds + 7

Friday March 19th

Really had to convince myself to go tonight, but I'm glad I made it.

Review:
Power clean

WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row

20:49

Wednesday 17th March, 7am, St Patty's Day

Strength:
Heaving snatch balance
1-1-1-1-1
58lb

WOD:
7 rounds for time of:
10 burpess (ROM)
10 medball cleans, 14lb
23:56

Didn't think I would finish this. Erck.

Jesse wore Heather's tank top, green, for St Patrick's Day. It was difficult to pay attention to what he was saying, funny shirt.

Tuesday March 16th

Strength:
Shoulder press
5-5-5
50.5lb
Worked with Anne.

WOD:
5 rounds for time of:
200m run
10 box jumps, 20" (rx: 24")
5 KB swings, 20kg (rx: 24kg)
13:03

Sunday 14th March - open gym & yoga

Skills:
Handstands - kicked up to these on my own for the first time (in ages, anyway) and held 3 for 15 seconds and 1 for 10-12 seconds
Worked on kipping pullups with green band
Snatch balance series

WOD:
50 pullups - assisted with blue band - I broke these into 5 reps until last 15, which I broke down to 4s & 3s. The first pullup with a blue band feels easier now, it's tough to get my chin up for the fifth.
Met and chatted with Mel, who does a lot of yoga, and she asked me to hold her feet down while she did weighted sit ups, and asked if I wanted to do them too. We ended up doing three sets of 10, starting with the 12kg KB, then the 16, and the last set with the 20kg KB. I think I might have more bruises on my chest tomorrow, to go with the one from Friday when I punched myself in the chest doing SDHP.

Yoga:
Yin yoga with Alli. Enjoyed this a lot, but I did have a problem with my back. It seemed to spasm or cramp on the right side. I think I did something to it in child's pose! I wonder if it was due to following a(n easy) workout?

Friday March 12th

Skills:
SDHP
3-3-3
63lb/73lb/78lb; got only 1 acceptable rep @ 78lb, fail on other attempts.

WOD:
Squamish Fight Gone Bad
1 round, 1 minute each of:
Wall ball, 8lb (rx: 20lb) 18
Deadlift, 95lb (rx: 155lb) 11
Box jumps, 20" (rx: 24") 11
Bench press, 38lb (rx: 95lb) 19
Rowing, for calories 10
Total: 69

Partnered up with Lisa and Tina. Also met Goose after class, he was the only guy in the full class :)

Thursday 11th March - open gym

I was the only one in open gym.
For skills, I worked on a ring dips and went through the snatch balance series:
From the Crossfit Journal...
"Overhead squat: The landing position for the snatch.

Pressing snatch balance: A slow pulling of the body down under the bar. The feet begin and end in the landing position and do not leave the ground.

Heaving snatch balance: A faster move, which emphasizes the initial "down and up" and teaches the athlete to actively drive the barbell upward and pull his body down under the bar. The feet begin and end in the landing position and do not leave the ground.

Snatch balance: An even more dynamic move, in which feet begin in the jumping position and move quickly to the landing position during the jump."

I had some trouble in the last move, the snatch balance?, I didn't stabalize the bar a few times in the bottom of the squat, and dropped the bar forward.

Tuesday March 9th

Skills:
Deadlift 3-3-3
I actually ended up doing 3-3-3-3-3-3, not realizing where to start the progression since I had never gone for a max on this lift before. I did a set of 5 with wooden plates on the 45lb bar, then a set of 5 at 65, then 85, 95, 105, 115, 125 & finally, 135lb.
WOD:
21-15-9
Double unders
Burpees
11:03
Got the 21 double unders in round one, but these were extremely broken up and I was nearly done in in the first round. Went to singles for rounds 15 (45 singles) and 9 (27 singles). Burpees were on my knees, and I "wormed" up in most of them. I think I got "ROM" (range of movement) noted next to my time on the whiteboard.
I finished way behind the group, and got a lot of cheers from the team when I got through it :)

Friday March 5th

Skills:
Handstand push up
Roxy and I worked on these together, but we both had trouble kicking up to the bands. We practised handstands against the wall. I want to be able to kick up on my own REAL SOON.

WOD:
3 rounds for time:
9 back squat (50lb) was supposed to be 60% of max, this got real hard in the last rep
6 dead lift (65lb) was supposed to be 60% of max, should have done more weight.
3 shoulder press (33lb) (Rx was 3 handstand pushups)

5:07

Having Roxy as my partner was fun!

Open Gym Thursday March 4

Skills:
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series

WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5

WOD 2 March 2010

Skills:
Pushup pyramids!!!
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 pushups, alternating with a partner. I had Amber as my partner, which was awesome, she was totally cheering me on! Pushup on knees on rubber floor = skinned knees. Arm and abs failing early on, started dropping to the floor on Amber's advice, and ended up "worming" my way up, but grinded out the 110 pushups in the end.

WOD:
3 rounds for time of:
800m run
12 kb swings @ 16kg (24 rx)
21 squat
25:17

WOD 1 March 2010

Skills:
Clean & Jerk

WOD:
Grace
30 Clean & Jerk for time @ 45.5lb (95 rx)
5:06

Maybe could have done this a bit heavier.

Friday Feb 26

Skills:
Rowing technique

WOD:
21-15-9 of:
Row for calories
Jumping pullups (pullups rx)
KB swings 16kg
10:32

There was a big hockey game on - Canada vs Slovakia - and I was the only one in class, so got some great coaching from Jesse, worked on kipping swings, and got some handstand advice. Good class.

Wednesday Feb 24

Skills:
8 x 2 rep back squat, 73lb


WOD:
75 (100 rx) burpee box step ups (pullups rx) for time
22:32

Monday 22nd Feb

Worked out in the condo gym.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.

First WOD

Skill: Clean
WOD: Heavy singles - clean
40.5lb power clean

Foundations 2

Skills:
Pushups
Burpees
Wall ball
Rowing

WOD:
Row 2000m for time
9:37.1

Heather sort of congratulated me for being done my Foundations, and instead of be happy and feeling accomplished, I complained that I finished last everytime. I was a bad sport, and I feel awful that I didn't appreciate what Heather was saying.

Grrrr, instead of being happy about something, I chose to look at the most (the only?) negative thing. I chose to focus on the negative. I had felt great earlier on, had fun and tried really hard, but I finished last in time, and that's all I took away from class. That just won't do. Heather and the group in class were wonderful, and I didn't just let them be wonderful. I feel like I tarnished the final foundations class for myself, instead of having pride in what I'd completed.

The only way to get better is to not quit and to try harder when I want to quit.
Cultivate grace. Stop my ego from smashing me.

Foundations 5

Skills:
Shoulder press
Push press
Push jerk
I seemed to get the movements right fairly easily, in part because I didn't seem to have the "range of motion" issues that were common in the class, an effect of lives lived I suppose. I did get confused with the push jerk, overthinking the components I think!

WOD:
21-15-9 for time:
Push press (33lb)
KB swings (12kg)
Abmats
7:36 ...1 second slower than the next to last person :(

Foundations 4

Skills:
Deadlift
Sumo deadlift high pull

WOD:
200m run
15 SDHP
200m run
12 deadlift
200m run
12 deadlift
200m run
15 SDHP
200m run
for time - 11:49

my shins looked all scraped up, but they settled pretty quickly. I knew when I was doing to movement wrong, but couldn't always get it right! Running was sucking wind.