Digg Deep

Split Annie

2011-02-21T19:02:00.000-08:00

The other day I did a 1rep max Split Jerk, Here it is!!

I am pleased that I was able to get 225# over my head. Now all I need to do is get that weight from the floor to my shoulders and we are in business!!

I did Annie tonight not a PR, 602, my PR was 549. I missed in every set of the DU, I have stuffed up sinuses and bouncing up and down then swinging my head around did a number to my head.

Take it or leave it

2011-02-04T20:56:00.000-08:00

2026 my new PR for the Filthy Fifty. Could it have been sub 20, you bet it could. The burpees were terrible i had at LEAST 26secs in break time just on the burpees. I love this WOD but at the same time am frustrated with it. It seems so easy but it just breaks you down. I beat myself up alot with this one. What is 26secs actually 27 to make it an official sub 20. That many secs is nothing but then again every thing. I am glad for my PR but peeved about my lack of drive in the burpees. Just gotta keep get the time lower and lower each time this one comes around.

Health and Longevity

2011-02-02T16:50:00.000-08:00

New habit to get into...Keep this blog up to date.
I am coming to realize that to keep me going and healthy I need to listen to my body and tonight was one of those nights. The WOD
4rounds
800run
25GHD
25KBS 2pood

I went through 2 rounds and stopped. This is only the 2nd WOD that I have stopped on and tonight was not because I could not do it but to save my back. If you can remember I have tweaked my back 3times and I do not want to do it again. I have a home made GHD machine, it moves and is not sturdy. So high rep, high velocity are a no go. So I was taking my time when the right side of the box shifted forward without the left and put me into a sideways GHD. I felt it in my back in the same place as before. I straightened it out and finished the reps and into the KBS when I started to realize 2 more rounds of this would not be good. I decided to stop after 2 rounds with a time of 1554. Am I upset or frustrated that I stopped? Not in the least. I want to walk normal tomorrow and I definitely want to kill "Filthy Fifty" on Friday. I am realizing that my body cannot do what I could 5-6 years ago and I am making some good gains with a Snatch PR of 160# and a Clean and Jerk of 200# I feel I am getting smarter with listening to my body. Now I do not intend to make a habit out of this. 2 out of the many I have done in the last 2years I think is good.

Again Faster WOD #16

2011-02-01T20:40:00.000-08:00

It is hard to tell in the video but all pull-ups were chest to bar.
Towards the end my butt started to pop up with the push-ups, not sure on the legitimacy of those if they were in competition.
I feel I did great with the pistols, definitely hard WOD but I feel I did good.
8rounds + 2 reps for a total of 122 reps

Modal Domains

2010-11-15T19:25:00.000-08:00

This is a little longer workout today than usual. Did it on purpose.
800run
50-KBS @2pood
40-Pull-ups
30-Wallballs
20-30# DB HPC
10-HSPU
800run
1856

My runs, both of them, were actually really good, first one was right at 3min and the second around 300-320. The 2pood is getting better and my shoulders were tight and sore on the last 800. Good WOD

FGB

2010-11-13T19:25:00.000-08:00

I am stoked about this go around with "Fight Gone Bad" A huge PR, last attempt was 266 and this attempt 315.
Round 1
25-21-35-22-20=123
Round 2
20-16-30-15-16=97
Round 3
20-14-30-17-14=95

I was gunning for 100 or higher on each round. My average was good but still want to be in the hundreds each round. Just need to push more. I was trying to pace this time around and now that I know the numbers to pace with I can push harder for a higher score

Let lift something heavy

2010-11-10T19:31:00.000-08:00

3rounds
10 DL @ 185#
100M suicide run (in 25M increments)
914

I was excited that I used 185 and that all 3 rounds were unbroken, in hindsight should have gone for 200#. The run was all mental total distance ran on each run was 500M almost a mile. Good WOD just should have used heavier weight. I am getting there though

Strength and Conditioning

2010-11-09T19:34:00.000-08:00

Power Cleans 5x3
Complete 3PC in 40secs for 5sets attempting to increase load each set
135-155-175-185-190

I am pretty excited about this as I can remember my last 1rep max for PC was 185. I stopped at 190 as my form was starting to give way. 185 felt good and 190 I could feel the poor form.

50 DU
10 Burpees

40 DU

10 Burpees

30 DU

10 Burpees

20 DU

10 Burpees

10 DU

10 Burpees

504

I missed a couple of times during DU in the 40s and was getting pissed my time should have been sub 5 which is what I was shooting for. Not stop on the burpees feel the whole body burn and dig through it.

Rxd BABY!! Rxd

2010-11-08T19:38:00.000-08:00

I just bought a 2pood KB and now have the ability to do more WODs as Rx, for an example "Nate"
15rounds + 6reps

I was trying to pace for 1min rounds for a total of 20rounds, but the swings did catch up to me. My last attempt at "Nate" was 13 rounds total with a 1.5 pood. My conditioning is going up well and it makes me happy!! Just need to work on the strength.

Keep practicing

2010-11-05T14:39:00.000-07:00

On the minute every minute for 15min complete 1 snatch
95-105-115-125-125
135-140(F)-145-150(F)-150
155(F)-155(F)-135-135-135

Not a PR like I wanted but good practice and a reminder I need to do more snatch balance and muscle snatchs. I was getting under the bar but was not stable at all in the bottom catch position

Needs a lot more work

2010-11-03T14:36:00.000-07:00

I am talking about my rowing stamina, boy does that suck
500 row
15-PP@115#
15-GHD
500 row
12-PP
12-GHD
500 row
9-PP
9-GHD
1308

Took me longer than I wanted, my goal was sub 10min, that got shot down quick on the second row. I need to find a good pace and where I like my damper setting, I have been playing around with it and I am not sure where I like it yet.

Who needs to breathe

2010-11-02T14:33:00.000-07:00

Front Squat 5x3
135-155-165-175-185

I will definitely take that number as my max Clean is 185, well I can front squat that x3 now so my Clean should also improve

3rounds
20 1.5pood KBS
20 Burpees
550

Literally, who needs to breathe, I felt as if my respirations were gonna cause me to pass out. I was huffin and puffin through this one and I am excited about my time!!

Lets Run

2010-11-01T14:31:00.000-07:00

6x400M
109-112-113-117-121-122

That 109 was a surprise to me, it felt good but damn I did not think it was that fast. Obviously I could not hold that pace. Good WOD though, POSE felt good A little broken toward the end had to fight to keep forward and fall instead of leaning backwards and pushing.

Might as well jump and Pull

2010-10-30T16:08:00.000-07:00

10rounds
10 Box Jumps 24"
10 Pull-ups
644

It was not until the 6th round that I started to drift off the pace. Melissa said I was holding a 30sec round until the 6th round, pull-ups got hard and lats were on fire, had to break them up into 6 and 4. The box jumps were just a matter of finding a rhythm and counting to 10

"Jerry" finally!!

2010-10-26T16:05:00.000-07:00

"Jerry"
1mile run
2K row
1mile run
702-950-855=2458

That row was all mental, it did not seem like it was going to end. My rowing stamina does suck, just gotta row more. I felt wonderful after the fact and was glad that I actually have the chance to do this HERO WOD know.

Cindy was Cleaning with a Jerk

2010-10-25T16:03:00.000-07:00

Mainsite WOD
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
1300 with 165# C&J

The C&J weight was perfect as the last 2-3 rounds I was fighting to get the weight out of the squat.

Weaknesses

2010-10-23T15:59:00.000-07:00

12min AMRAP
200run
10 Supine ring row
10 Plyometric Push-up
6rounds + 9reps

Rows--my feet on a box and when the row is completed my body is parallel to the ground, so the beginning position has my head below my feet.

Push-ups--One hand is on a 45# plate and the other is on the ground, do a push-up and switch hands on the plate. This was harder than it looked and my Serratus Anterior muscles were on fire.

Lets Row

2010-10-22T15:58:00.000-07:00

"Jackie"
1000M row
50 Thrusters 45#
30 Pull-ups
8:43

Better than my last time. I took too many breaks on the thrusters and my rowing stamina presently sucks.

New Toy

2010-10-21T20:22:00.000-07:00

So I finally purchased a rower and it came today of course I had to break it in so I did a Crossfit Endurance WOD
Row for 1min your body weight in Watts, at the end of the minute you have 8 attempts to pull the highest wattage possible. Rest 2min. Complete for a total of 10rounds. Record highest wattage for each round.

So I am by no means a rower, but this WOD was good as I was able to concentrate on my form and a good solid pull to mach my wattage each time, the pulls got increasingly harder as the round went by
391-373-368-358-354-334-352-337-343-330

PR but still sucks by Crossfit standards

2010-10-19T20:22:00.000-07:00

"Elizabeth"
21-15-9
135# Cleans
Ring Dips
1322

Last time I did this my time was 16 something, great that I PRd by 3min, however, people can do this so much quicker than I am able to and it pisses me off!!!

More vest

2010-10-18T20:24:00.000-07:00

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
all with a 20# vest for fun
2520

I am sore and was sure shaky post WOD

New PR's and Total!!!

2010-10-16T15:15:00.000-07:00

Mainsite today post Crossfit Total. I have not done this in a long time, 03-12-2009 to be exact. Since then I have been working hard to get my Power lifts higher in numbers. I have done Crossfit Strength Bias and 5-3-1 Protocals to try and improve my strength. I have also hurt me back I think twice since that time and have really been hammering home the mechanics of each of these lifts as they all require there own distinct variation of mechanics to produce the most force and not to injury the individual.

Crossfit Total
Back Squat 1rep
Shoulder Press 1rep
Deadlift 1rep

Here they are, Back Squat 245#

Shoulder Press 145#

Deadlift 260#

This is why bumpers are a necessity when you are going for your PRs

245+145+260=650#
My last total was 595# so I am excited about this. I am also excited that I was able to keep my mechanics tight and to not hurt my back again. Thank You K-Starr

Quick and Dirty

2010-10-15T19:46:00.000-07:00

3rounds for time:
15 HPC @ 135#
15 Burpees
615

I pushed myself hard and as fast as I could. 135# is still relatively heavy for my to pump out alot of reps in a short amount of time. I was well pleased with this WOD and will have something to shoot for next go around

Push and Pull

2010-10-06T19:14:00.000-07:00

15-12-9
115# Thrusters
115# SDHP
after each set complete 50DU
1225

I pushed hard through the thrusters and the SDHP got heavy during the second round. I need to work on quicker setup and just keep working through the discomfort. Doing DUs in Oly shoes is different

Neurolgically Challenged

2010-10-05T19:19:00.000-07:00

20min AMRAP
2 Cleans @155#
4 MU
8 Wallballs

9rounds plus 2reps, all MUs and wallballs were unbroken. The cleans were heavy for me and did them in ones, however, I feel I did well. 2min a round is not that great but my goal was to lift heavy under cardiovascular stress and that I did.

Can't Believe I missed that

2010-10-04T19:22:00.000-07:00

So Josh did a WOD at Fury and I decided to give it a try.
30 HSPU
50 T2B
30 Ring Dips
50 Sit-ups
902, however, there was supposed to be an 800M run at the end and I failed to remember. I was pretty bummed as I felt good that day and could of had a good time but it was still a good WOD and my abs are sore. My rhythm on the T2B were pretty good also.

Heros

2010-10-02T19:25:00.000-07:00

Today I did "Jack"
20min AMRAP
10 PP @115#
10 KBS 1.5 pood
10 Box Jumps
10rounds
The push press got me had to break them up in sets of 5, that little break in between really adds up. I feel I did my best and I really kept the transitions between exercises short.

Repetition

2010-10-01T19:29:00.000-07:00

Mainsite WOD
10 rounds
15 135# deadlifts
15 push-ups
1611
It amazes me how there are individuals out there who can do this in about 6-7min. I need alot of work if I would ever think about going Sectionals.

The goal is 50

2010-09-29T19:38:00.000-07:00

The goal is to get 50reps of Body Weight back squat completed as fast as you can, however, there is a catch. Start a clock and in the first min complete as many reps as possible of your BW squats, once the min is up run a 400M. When you return from the 400M start another min of back squats, continue this cycle until you have reached 50reps

150# is what I used and this is how it went
18-151-13-159-11-203-8
The runs were surprisingly hard, I felt like I was running quick but I guess I was not.

Aggressive and Quick

2010-09-28T19:41:00.000-07:00

Push Jerk 1/1/1/1/1/1/1
135-145-155-165-175-190-200-205
Pretty excited but it sure was heavy and I needed to be more aggressive with the 205.

That was in the morning when I got home this is what I did
15min AMRAP
10 OHS @95#
10 Burpees
8rounds
My traps were sore as well as my right shoulder, I could feel the bad positioning in the later rounds.

Swinging Sprints

2010-09-27T19:45:00.000-07:00

for time:
150 KBS
759 with 1.5 pood. I did pretty well I felt I did the first 50 and then 20 and the rest were 10s with about 2-3 breaths then back to the swings

rest then:

10x100M Sprints
17-17-17-16-17-17-17-16-16-17
Just right as the last sprint did me in.

Girls are always fun

2010-09-22T19:51:00.000-07:00

"Lynne"
5rounds
max rep Body Weight Bench Press 140#
max rep Pull-ups

BP=15-15-11-11-9...total of 61
PU=31-31-27-29-23...total of 141

I was toast after this, it is amazing how wrecked a workout like this can be. It is not timed and you have about 2-3min between sets and reps but you hit each attempt so hard that it just taxes you for hours after. Great WOD

Too slow

2010-09-21T20:41:00.001-07:00

5K
2330
half way 1130
second half 1200

My pace going out was too slow, should have been 1030 or better, I had some left for the way back just not enough to close the gap for the time I wanted, still a good run and my POSE feels good, recovered really well with not a lot of hip discomfort.

HEAVY!!

2010-09-20T20:41:00.000-07:00

Today was a mainsite WOD

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

I used 155# which was a good weight, I could have used 165# but it would have been too much of a strength WOD as opposed to a heavy Metcon. I am excited that I used 155# and MUs are MUs. Time was 642, not competitive by any means but good for me.

Funk

2010-09-18T09:20:00.000-07:00

I feel I have been in a funk lately. I hurt my back a couple of weeks ago and took about 1.5weeks off and have not been able to get back into it as of yet. My 5/3/1 strength has gone down which I figured it would. Today was just a typical WOD working on getting stronger. I felt I did good for the weight I used.
12min AMRAP
5--front squats 155#
10--weighted lunges 30# DB
15--push press 30# DB
5rounds + Front Squats

I felt good that I was able to use 155#

Squat...Jump then Run

2010-09-11T12:13:00.000-07:00

21-15-9
Body Weight Back Squat 145#
Box Jump 30''
748

Everything was broken and I do not care. I did it as fast as I could with a quick rack and unrack for a breather. The box jumps were challenging to get hip fully open so more emphasis was placed on the quads as the glutes and hams were fatigued from the squats.

Rested about 5min then hit 4x400M runs with the following times 113-113-123-123. Now again my block is a hit or mis for an exact 400M, however, every run was the same distance. I have come to a conclusion that my warmups should be longer and a little more intense as a warm body is an efficient boy.

Feel the Burn

2010-09-10T14:24:00.000-07:00

4rounds
15 Wallballs
15 Pullups
15 KBS
913

My first two rounds were awesome, Melissa said something like 135 after the first round. Round three was slower and then the burn. Round 4 was a killer I broke up the wallballs and the pullups. In hindsight it was a mental thing, body parts were burning and it was hard to breath, however, it is just 15reps. All in all it was a great WOD and I pushed myself as hard as I could.

Feel the Fury

2010-09-08T14:31:00.000-07:00

This WOD was from Fury, Josh text me with this one and it looked intriguing.
8rounds
100M shuttle run (50M)
8 Burpees
659

Josh text his time as 706 I believe it was and I was determined to get sub 7. I was gasping for air and cranking out the burpees the run became an active rest (sort of)

Long Modal Domain

2010-09-07T14:34:00.000-07:00

"Murph"
1mile run
100 Pullups
200 Pushups
300 Squats
1mile run
4705

728 first mile, 3056 for 100-200-300 (slow I know), 840 second mile

Gotta love the "Girls"

2010-09-03T14:40:00.000-07:00

Helen
3rounds
400M run
21 KBS
12 Pullups
926

Not a PR but still a damn good WOD, shoulders to my fingers are tingly and very full of blood, difficult to move them. This was one the first WODs I did coming off the break I took. Not sweating it I know I can go faster.

Slow and Steady

2010-09-02T20:39:00.000-07:00

Death by 10Meters
16rounds + 16 shuttles
1 shy of an even 17. Damn hard as the shuttles increased. I paced myself early on buy, jogging the early runs around the 10th round I needed to pick up the pace as I was coming in with 7secs to spare which is what I wanted to do. Ease into it get the body warm and primed and then pick it up at the end. If I am correct I think I was just shy of 1600M. I love this WOD

Don't Stop

2010-08-31T14:19:00.000-07:00

That is all that was going through my mind before I started this WOD, relatively light weight and I felt good.
21-18-15-12-9-6-3
75# SDHP
Push Jerk
915

I had to break them up both exercises, however, it was a drop and pick it up thing, no more than a couple of seconds to reset and get back to it. Good fast Metcon, although there are people who can do this in 350

Here we go again!

2010-08-30T16:29:00.000-07:00

Well I am back from the week off to recoup from my back ailment. It feels much better and as always I am more into stretching and having a good warmup with ice and rest post WOD. So today I did a WOD with Melissa and this is what we did
21-18-15-12-9-6-3
HSPU, nose to floor
Pullups, strict no kipping
22:12

All HSPU were nose to floor, the pullups took the most time as I wanted them to be as strict as possible. I feel good and it feesl good to be able to WOD again. Lets just hope I can play it safe and listen to my body and be in my "Best Fit" every time with rock solid midline stability.

Some time off

2010-08-24T20:24:00.000-07:00

So I have decided to take this week off and rest my back. Yes I tweaked it again doing deadlifts not as bad as last time, however, sore enough to warrant no WODs. I feel I am always going to be prone to this type of injury as it is the 3rd time it has happened, either that or I need to really hammer in my midline stability which I feel is my main concern at this point. I feel pretty solid that my form is good, however, not having any one to watch me I cannot tell. I need to take more videos of myself during the lifts. I am making good progress with the 5/3/1 program and I do not want to stop. I would like to meet my goal of 2x BW with Deads and Back squat. I feel a little time off to let my body destress from the demand I have been putting on it will not hurt any. Any way I will be heading to Fury Saturday morning to join Josh and pick his brain on my form and then maybe a 5K after that. We will see. I will let you know how it goes.

Best Fit

2010-08-17T20:07:00.000-07:00

So I must say Kelly Starrett is the man. A couple of weekends ago I took the Movement and Mobility Certification in Flagstaff. I must say it was an eye opener as to the potential I can gain improving my mobility. One of the things he talks about is Best Fit

Best Fit

There is an orthopedic/biomechanical ideal position from which maximal force can be produced and sustained
Best Fit Positioning is dependent on athlete's capacity to achieve optimal setup and driven by task positioning and external demands
Deviation from Best Fit is always ultimately a force production/work output compromise with potential "down-stream" implications

Needless to say I was not in my "Best Fit" today with my deadlifts. I have had to take a more Olympic style approach with my deadlifts. A more upright torso and almost parallel thighs as I have tweaked my back twice and this seems to be my Best Fit setup for me to achieve maximal force. Well today for some reason I reverted back to my old ways and popped my hips up higher and drove away. Now I was able to pull 260x3 which is the heaviest I have ever pulled so I am very excited about that. What I am not excited about is the fact that I think I could have pulled 2-3 more if I was in my Best Fit setup. My back was a little sore afterwards and I think it will be tomorrow but I do not think it will be as bad s previous times as I pulled it 3x without any twinge.

Deadlift 5/3/1
205x5
230x3
260x3

then:
6x400M with the following times 119-121-118-119-120-118
Pretty good if you ask me. My goal was to stay consistent and that is what I did. My calves and feet are sore. Have not ran in awhile

Added weight

2010-08-16T20:21:00.000-07:00

Today I did a Fury WOD that Josh text me and I decided to wear my 20# vest. Why not?!?!?
12min AMRAP
5 Pullups
10 Pushups
15 Box Jumps @20"
9rounds +5+10+10

Not feeling it today. Felt tired and not into the workout. Terrible to feel that way when you are trying to become more physically fit. Oh well it happens to all of us.

Bench Press 5/3//1
140x5
160x3
180x4

Push and Pull

2010-08-14T17:17:00.000-07:00

Push Press
1/1/1/1/1/1/1
135-145-155-165-175-185-195 (failed all three attempts, it became a jerk)

Weighted Pullups
1/1/1/1/1/1/1
25-35-40-45-50-55
Could not get 60# up so I did 3sets of max rep deadhang pullups did all three sets at 7reps

Press 5/3/1
100x3
115x3
130x3
This movement is getting more difficult as the weight moves up. It was a stretch to get the 3rd rep on the last set, and had nothing left for an attempt at rep 4. I am also keeping my midline more stable with no extension faults.

Just Pick It Up!!!

2010-08-13T17:20:00.000-07:00

This is what I kept telling myself everytime the bar hit the ground on the last round of "Nasty Girls". Drop it and then pick it back up. I amazed myself with this WOD

"Nasty Girls"
3rounds
50 squats
7 Muscle Ups
10 Hang Power Cleans @ 135#
8:50
First 2rounds were unbroken for all movement, however, the demand is so high by the 3rd round I had to brake the MU and the HPC the squats also slowed. It was inevitable

Backsquat 5/3/1
185x3
210x3
235x6

I probably did not make this up

2010-08-11T21:06:00.000-07:00

So today I wanted something to work my abs but not just situps, so I came up with a movement I call spitballs. Now I probably did not make this up as I am sure someone else has done this movement at some point in time. What it is. Lay on your back over an abmat with a 20# medball resting on your chest, situp with the ball and toss it to a 6' target on the wall catch and repeat. Pretty darn hard after a couple of times.

15min AMRAP
5True pushups (pushups on parellettes with feet on plates at same height, chest below hands)
10 Knees to Elbows
15 Spitballs
7rounds +5+10

What was difficult was coming off of the spitballs onto the pushups and then burning abs with Knees to Elbows. I liked it and I feel anybody who reads this should try it.

Heavier Weight

2010-08-10T21:07:00.000-07:00

Deadlift 5/3/1
195x3
220x3
245x6

5rounds
5 Front Squat 155#
10 Ring Dips
15 KBS 1.5pood
13:52

The front squats were what got me. I decided to use 155 as I need to push myself in the weight department. All 5 each round were unbroken but barely. I felt I had good form and nothing broke down. I cleaned it from the floor and everytime I would approach the bar it would seem so much heavier. Anyway good WOD

Burning lungs

2010-08-09T21:01:00.000-07:00

It has been awhile since I have ran but it was cool enough outside so I decided to give it a shot. Short and simple Metcon
400M run/21Wallballs/21Pullups
400M run/15Wallballs/15Pullups
400M run/9Wallballs/9Pullups
8:27

I feel that was a nice time, my runs slowed each round and my lungs were burning, everything unbroken which I felt really good about.

Bench Press 5/3/1
130x3
150x3
170x6

Snatches are awesome

2010-08-04T20:12:00.000-07:00

Talk about explosive power, snatches will do the trick. The first few rounds were pretty good then all of a sudden I noticed myself having to get more violent with my hip extension and shrug to get that weight over my head.
20min AMRAP
6--HPS @ 95#
12--pullups
24--DU
8rounds +3HPS

My hands are toast, lets build some calluses

Pre WOD Deadlift 5/3/1
180x5
205x5
230x10
Damn excited about the 230x10 my goal is definetly in sight

Pulling and Pushing

2010-08-03T20:13:00.000-07:00

Bench Press 5/3/1
125x5
140x5
160x8

7rounds
7 Thrusters @95#
7 SDHP
9:43

This was hard, I am slow at thrusters and I know it is because I need more brute strength 95# over time just cruses me and it takes all I have to get that bar overhead. I did like this one and all sets of each exercise were unbroken. My hamstrings and glutes are gonna thank me later.

Damn Good PR!!

2010-07-28T20:23:00.000-07:00

205# OHS
I am DAMN excited about this!!!

Girls ...All I really want is Girls

2010-07-27T20:16:00.000-07:00

Gotta know the Beasti Boys for that title. Good song for sure. Today was "Nicole" with the following results: 30-25-16-15-15-15 + a 300M run before the 20min time expried total of 116 pullups not bad, not sure what last go around was but I think i beat it by a couple of pulls.

Deadlift 5/3/1
Deloading week
105x5
130x5
160x5

Work it out

2010-07-26T16:06:00.000-07:00

Bench Press 5/3/1
75x5
90x5
110x5
Deloading week

50 DU
40 Burpees
30 WB
20 BJ
10 HSPU
20 NJ
30 WB
40 Burpees
50 DU
14:02
I needed a straight forward metcon to work out all the crap I ate over the weekend. Went camping with Josh and his family, had a blast but ate way too much junk food. I felt a little slow but not bad. Just gotta get back on track.

Feel the burn the make it worse

2010-07-23T16:25:00.000-07:00

Press 5/3/1

105X5

115x3

130x3

Feeling good about the 5/3/1 program steadily making gains

5rounds

10WB

20M lunge

30DU

7:37

I was gunnin for Melissa's time of 7:11 but the burn was extraordinary. I pushed myself hard and wanted to put myself past the burn alomost to the point were I felt like I could not walk. I need to get to the point were I can handle the burn and be able to keep truckin through it. Slowly but surely.

Fury is so much fun

2010-07-22T16:18:00.000-07:00

Nothing beats a CrossFit facility. I had the opportunity to do a WOD with Josh at Fury today. Here is what he came up with
1K row
30 2pood KBS
750M row
20 2pood KBS
500M row
10 2pood KBS
15:46

Surprisingly the 2pood was not that bad, had to break them up but did them with greater ease than I thought. Rowing is just tough the stamina you need for that thing is incredible. Next big purchase is a rower.
Thanks Josh for the memories I am sure there are plenty more to come!!

Back Squat 5/3/1
195x5
220x3
245x2
Josh said he thought I could have pushed out 1 more and he is probably right. I am playing head games with myself since I have hurt my back. I know what I have to do to stay safe and I need to be confident in my ability. It was one rep greater than I was suppossed to get but I got it, just need to keep hittin it hard each week.

Keep working the body weight

2010-07-21T16:16:00.000-07:00

"Grace"
30 Ground to Overhead 135#
for time:
5:38

Last time I have this recorded my time with 14 something that is a big jump. I also did not have bumpers back then. I can really feel my metcon and strength going up I am also able to mentally push through the discomfort better. Next time sub 5min

Not GAMES material....YET!!!

2010-07-20T16:07:00.000-07:00

Deadlift 5/3/1
195x5
225x3
250x7
Hell Yea! now that is what I am talking about, I feel pretty strong with my deadlift. I know the numbers are getting heavier and I have to really work on my form and DiggDeep to pull that weight off of the ground. I remeber the day when I was EXTREMELY frustrated that I could only pull 240 off of the ground. I just did 250x7!!!

So started off good then I decided to do "Amanda Miller" the first WOD from the 2010 CrossFit GAMES. Now I must preface by saying 135# is roughly my body weight give or take 3-5# and the snatch is not my best lift, but I gave it a try.
9-7-5
Muscles Ups
Snatch
11:28
I am proud of myself that I completed this under the 12min cap they put on it. Top male time at the games was 3:29

Slowly adding weight

2010-07-19T20:43:00.000-07:00

12min AMRAP
5 Front Squat 145#
10 Pushups
20 Toes to Bar
4rounds +5FS+10Pushes

I told myself to use 145# and not opt out for the lighter 135#. In hindsight maybe 155# could have been achieved. The toes to bar were what threw me off. I have not done them before in a WOD and the rythmn threw me off did them in 5s.

Bench Press 5/3/1
135x3
155x3
175x5

Leg work

2010-07-17T20:45:00.000-07:00

Back Squat 5/3/1
180x3
205x3
230x4
Was a little leary with this as I tweaked my back last time on the squats. But today played it safe and took my time on each lift. May invest in a weight belt

Press 5/3/1
95x3
110x3
125x4
Pretty impressed that I keep getting 1-2 reps extra on the last set I know 1-2 reps is small, however, it is keeping me going in the program and building my strength and that is all that matters

21-15-9
24" Box Jump
R/L pistols
7:43
My legs were burning on this one, I wanted to try pistols in my OLY shoes, which by the way rocked, I can string togehter quite a few on my surprise but they did get difficult

Mixing the Energy Pathways

2010-07-14T20:56:00.000-07:00

400M run
30 Bodyweight Bench Press

800M run

20 Bodyweight Bench Press

1600M run

10 Bodyweight Bench Press

I used 140# for this WOD and I did this with a buddy of mine. My time was 30:01 but is not accurate as I had to wait for him to finish his bench press as I only have one bench and rack. This was a fun one to see how I felt pretty strong after the runs and could get at least 10-12 then drop significantly to 1-2s. I really want to do this again some day.

Keep up the work

2010-07-13T20:51:00.000-07:00

Deadlift 5/3/1
185x3
210x3
235x10
This is one lift that is surprising me. I feel darn strong with this lift know and I do not know why I have had so much trouble with it in the past. From the 5/3/1 program they have an equation for estimated 1rep max based on your max lift at the weight you used. So 235x10x.0333+235=313#. So using this equation states that I should have a 1 rep max of 313# which is way over my 280# goal. Lets see what happens

"Angie"
18:04
Not a PR but a good WOD. My pushs felt good and this is the fastest they have been. My pullups sucked this time as I have not done pullups in a long time and figured what the hell why not 100.

Fatigued Coordination

2010-07-12T20:10:00.000-07:00

Bench Press 5/3/1
130x3
145x3
165x6

For time:
400M run/100DU
200M run/50DU
400M run/100DU
200M run/50DU
10:44

DU get hard once you are tired, at times I could not jump and at others I could not swing my wrists fast enough. I pushed myself all the way through this one. Right off the run straight into the DU and vice versa. Good Cardio/Respiratory Endurance WOD

Just strength

2010-07-10T20:11:00.000-07:00

Taking it easy today and trying to rest my back, holding myself back from jumping into a WOD that I konw will put me out for longer. So I opted to do only my Press strength today

Press 5/3/1
90x5
105x5
115x7
I know 115 looks very light to some of you, but that is great for me that I pressed it 7x. I feel myself getting stronger and being able to handle weight better.

Not Again

2010-07-09T20:14:00.000-07:00

Back Squat 5/3/1
170x5
195x5
220x6
AND......I hurt my back again. I was doing great last set and just got done with the 5th rep and thought I can do 6. Big deep breath and down I went, I got to the bottom and started to return to the top and was doing quite well when for some unknown reason I decided to let my breath out. Once that happend my back hyperextended and my back locked up on me again. I do not think it will be as bad as last time when I hurt it deadlifting. I will definetely be more proactive at keeping the inflammation down and relaxing I do not want to be out for another week. Hey but I got the 6th rep right!!!

Why not add an extra 20#

2010-07-07T20:18:00.000-07:00

Josh text me and said he was doing "Ryan" at Fury and I thought to myself it has been awhile since I did "Ryan" why not give it a go. Then I started to think to myself, I am trying to getting stronger as well as keep up with my Metcon ability why not through on a 20# vest. Well, I put it on and tried 2 practice MU and right off the back because of the weight I tore my wrist. So I taped my wrists and 3-2-1...GO!!!
24:42 was the final time I was able to manage all MU on the first attempt except for one, I had 3 left on the final round and BAM!! could not get through the rings. What a waste of energy!!! Anyway, I was very excited that I made it through and what I feel is a respectable time. Next time no vest and push for 16min

Blood Flow

2010-07-06T20:49:00.000-07:00

Deadlift 5/3/1
170x5
195x5
225x10
I was pumped that I got 10reps at 225, still along way to go for "Diane" but I will get there, just wait and see.

I was in a rush this morning and did not have time to do a WOD and was unsure what I wanted to do. My legs are still sore from the Thrusters I did on Monday. So I came home and ate the kids were in bed and wife shopping so I decided to do "J.T." my fastest time was when I needed assistance with HSPU and it was 12 something. Today my time was 10:07. Again I was pumped (literally, my upper body was full of blood) I wanted sub 10min but the pushups at the end were too hard to string more than 2 together. All in all a great day.

10-1 (I could use more work with heavy weight)

2010-07-05T20:49:00.000-07:00

Bench Press 5/3/1
120x5
135x5
155x8

10.9.8.7.6.5.4.3.2.1
135# Thrusters
30" Box Jumps
15:55

I made myself use 135# and it was not all that bad, the 10's were unbroken and the rest up till the 3's were broken. The box jumps were high enough to not count an active rest, I still needed to work to get on top of the box. I can slowly feel myself getting used to the heavier loads, I just have to keep my intensity up and leave it all on the table

An oldie but a goodie

2010-07-03T20:53:00.000-07:00

5rounds for time:
1.5pood KB lunge 10total steps
1.5pood KBS 15reps
5:20

I held the KB at my chest during the lunges and took to short breaks inbetween the 3rd and 4th rounds, other than that it was non stop work

rest then:
10min max DU
504

My first WOD

2010-07-02T20:57:00.000-07:00

5rounds for time:
25 Inverted Burpees
25 Pullups
25 Burpees
36:28

My first time every at this WOD was my very first WOD and it took me 1hr 15min 39secs. I had just learned to kip and I do not know what I was thinking tackling 125burpees. Whatever, it got me hooked on the Kool-aid is all that matters. I do not think I have sweat so much than with this WOD it was like I was a running hose the sweat was pouring off of me. Does not help that I di dit mid day in my garage, again that is what the Kool-Aid will do to you.

Death by Thrusters

2010-06-30T19:50:00.000-07:00

I used 115# for this. My goal was 10rounds. I achieved 9rounds+4. It is reaaly wierd how things can be going well and then all of a sudden you have nothing left to give. My rounds upto 8 were all unbroken and felt really solid, into round 9 I had to break them up and just barely got the 9th one as the time was starting into the next minute. It was all I could do to get the 4. Good workout though and definetly something to shoot for for next time around.

Bench Press 5/3/1
70x5
90x5
105x5

Cleans

2010-06-29T19:50:00.000-07:00

Clean 1/1/1/1/1/1/1
135-145-155-165-175-185-195(f)
One thing that sucks is I can get under the bar at 195 I just cannot get it up. I need to work on my Front squat strength. I felt my technique was way better this time around. Now I know it is defenitely strength and not my technique.

Here is 185#

and here is the missed 195#

Body Weight Overhead

2010-06-28T19:52:00.000-07:00

4rounds for time:
135#-100M overhead walk
50 squats
14:41

The first trip with the 135 was good, made the 100M in one go. The next 3 rounds I had to drop at the 50M turn around point. That sucker got heavy quickly on the return trip. My shoulders were pretty sore after that but it made me engage my shoulders more and see what it is like to have my body weight overhead for that long period of time. NICE!!!

Back Squat 5/3/1
100x5
125x5
150x5

Pressing Deads

2010-06-26T20:10:00.000-07:00

Deadlift 5/3/1
190x5
215x3
240x7

Press
100x5
115x3
125x4

Again still on Vaca and wanted to keep up the strength. Surprised by my 4 reps at 125 for the press and I love deadlifting in my OLY shoes.

Squat/Bench Press

2010-06-23T20:10:00.000-07:00

Back Squat 5/3/1
185x5
210x3
235x4

Bench Press 5/3/1
135x5
150x3
170x5

Did these together as I am in the middle of my vacation and at least wanted to keep up on my strength

Lonely Hamstrings

2010-06-18T20:13:00.000-07:00

Deadlift 5/3/1
175x3
200x3
255x10

Redemption

2010-06-15T15:43:00.000-07:00

"Nancy"
5 rounds
400M run
15 Overhead Squats 95#
She has been on my mind lately. The reason is, I am better at overhead squats since our last meeting. Last time we met I completed her in 24:01. This time around 15:41. All OHS were unbroken, the runs got long but I made myself push as hard as possible. The time is drastic, it has been over a year since I last did "Nancy" Could I shave some time? sure, make my runs faster!!!

Another Mainsite WOD

2010-06-14T15:20:00.000-07:00

Back Squat 5/3/1
175x3
200x3
225x4

For Time:
30 HSPU
40 Pullups
50 KBS 1.5pood
60 Situps
70 Burpees
14:06

Great WOD 70 burpees is alot and is very mental at the end of the WOD. My shoulders were toast

Mainsite

2010-06-12T14:57:00.000-07:00

I decided to do a mainsite WOD today, mainly because I need work on my Front Squats
AMRAP in 12min
5 Front Squats 135#
8 Chest to Bar pullups
20 Double Unders
8rounds +5+8

Rx weight for Front Squats was 185#, 135# was just fine for me. All Front Squats were unbroken, however, they were heavy for me. All in all it was a good WOD

Press 5/3/1
85x5
100x5
115x6

Strength

2010-06-11T14:55:00.000-07:00

Deadlift 5/3/1
165x5
190x5
215x10

Long Distances

2010-06-09T18:38:00.000-07:00

10K
53:14

My last two 10Ks have been faster, however, upon mapping it out this time around the last 2 runs were short. So this was a true 10K. My hips ache for anything over a 5K and the are aching now. I also have a blister on my left foot right below my big toe. Not fun!!! I did pretty well, faster than a 9min mile and I was breathing to bad at the end. I really could have tried to keep a faster pace but i was glad to just finish. Josh text me later that evening and made a comment that the 10K is just as mental as it is physical. I will second that. The distance you are looking at while you are running just seem so far away, you literally have to tell yourself "keep running" "do not stop"

More 135#

2010-06-08T18:33:00.000-07:00

Bench Press 5/3/1
115x5
135x5
150x9

21-15-9
135# SDHP
HSPU
11:34
This was a fun WOD the SDHP got heavy and I had to resort to pulling them in ones. The HSPU went pretty easy. The 21s were broken into 2sets the 15s and the 9s were unbroken. My traps and shoulders are retty sore.

Heavy Mile

2010-06-07T18:10:00.000-07:00

Back Squat 5/3/1
160x5
185x5
210x5

I wanted to do something heavy today, well heavy for me, which is 135# so I decided to do
30-135# thrusters
run a mile
I cannot remember my time it was in the 13-14mins I think. I really need to work on heavy lifts. The run took me about an 800 to switch gears to the run it was really wierd. It was like I could tell when I was switching metabolic pathways. Either way it needed to be faster on both ends. Good WOD though

Heroes

2010-06-05T18:04:00.000-07:00

"War Frank"
This was done at Crossfit Fury with Josh. It is so nice to be in a Crossfit box with other individuals and LOUD music. Awesome time. My total time was 37:05 My abs were very sore for about 2-3days but it was a good WOD. I will definetly do this again when I have more GHD situps under my belt.

Not Feeling Well

2010-06-01T20:44:00.000-07:00

I am not feeling well at all!! I am prone to getting sinus infections when the weather changes or there is crap in the air and right now I am all stuffed up. It gets so bad that it hurts my top teeth and makes eating uncomfortable. I wanted a short WOD today just to say that I did something and this is what I did, should have taped it but forgot

50 DU
10 HSPU
40 DU
8 HSPU
30 DU
6 HSPU
20 DU
4 HSPU
10 DU
2 HSPU
4:01

Shoulders were more sore than I thought, I forget during DU you really stabilize your shoulders at your side and use mostly your wrists, BURNING!! All HSPU were unbroken and got caught once on the DU

Memorial Day Fun

2010-05-31T20:38:00.000-07:00

Here is my first ever swim WOD. Swimming is harder than you think.
AMRAP in 20min
90feet swim arms only-above water
10 Wall Muscle Ups
90feet swim legs only-under water
10 Step Jumps
8.5 rounds

What do you think??? Reaching and pulling with your arms is deceiving and works your lats more than you think. The resistance of the water is very underestimating as well. It was an awesome time and I will definetly do it again.

1 rep max and muscle ups

2010-05-29T12:48:00.000-07:00

Press 5/3/1
95x5
110x3
120x4

Squat Snatch 1/1/1/1/1/1/1
95-115-135-145-155-160-165(f)

rest then: 30MU for time 3:59

My favorite WOD

2010-05-28T12:40:00.000-07:00

Deadlift 5/3/1
180x5
205x3
230x5

My favorite WOD the "Filthy Fifty" Why you might ask? Honestly I could not tell you. I am not great at it and it sucks at the end. I gues because I know I can get my time low on this WOD if I just push myself to the max. Which is what happened (sort of) this time around. My time would have been faster if I did not break the back extensions or the push press, however, I was not moving one more rep. The wallballs and burpees are definetly the crux of the WOD and it is a mental push to get to the DU which seem so easy after all the other work is finished.
Time 20:56

Oxidative

2010-05-26T12:36:00.000-07:00

5K
22:40

I was pleased with this as I was sore from both the WODs on Monday and Tuesday. Not my PR but easily passable. I really need to work on keeping my pace on the way back in. My half way split is nice I just have to keep it the same or faster if possible. It is not so much the respiratory volume as it is the stamina and soreness from previous days.

I (melissa) did it in 28:40 2 mins less then the last time, yah me!!

I am Crazy

2010-05-25T08:23:00.000-07:00

Another named WOD!! What am I thinking. I know what I am thinking, "You gotta get stronger!!" and "Keep your rest breaks to a minimum!" Today I did "The Chief" Crazy idea after all the wallballs from yesterday. I think I will do more squats and some static loading to my quads with the Power Cleans. My legs are sore as of right now. It is a fun WOD and again I need to be stronger in my hips. I feel my technique is good and I am making gains in my strength, however, it is slow which is to be expected wtih strength gains

"The Chief"
5+PC
4+PC
4
4
4

Last time was the same number of rounds, except without the extra PC, so the difference in todays performance over last performance is 6PC, good I guess although I thought I would stay at 5 rounds for maybe 2 or 3. Overall it is an improvement and that is what I am looking for. Tomorrow, either a rest day or some endurance stuff, I will see how I feel.

Bench Press 5/3/1
130x5
145x3
165x4

Girls WODs are fun

2010-05-24T08:11:00.000-07:00

I re-visited Kelly today. I had to do this in the afternoon as my morning was very busy, it was not to hot but you could still feel it. My face was red and hot for a good half an hour post WOD.
"Kelly"
26:06

Last time I did this was June 11, 2009 my time then was 28:39. I am not sure how much time is achievable to take off in a year but I think 2:30 is a good number. I was really pushing for 24:30 which was around Josh's time. I took too many rest breaks with the wallballs, those things suck. I am happy with my progress and my body was wrecked for an evening.

Also did Backsquat 5/3/1
180x5
200x3
225x3

Upper Body Strength

2010-05-21T09:53:00.000-07:00

Another one of my weaknesses is my chest strength, OK maybe not the strength but the stamina. It is very frustrating for me when I am unable to rep out one more pushup or ring dip, not because of my cardiovascular capacity but because of my stamina, my muscles will just not go another rep, unless I rest.

Press
90x3
100x3
115x4

then, AMRAP in 20min
9-ring dips
6-clapping pushups
3-HSPU on 45# plates
9rounds and ring dips
Here is what a round looked liked, it was also round 5 I think so I am a little tired

My Feet Hurt

2010-05-20T20:58:00.000-07:00

Deadlift 5/3/1
175x3, 190x3, 220x8

On to one of my weaknesses next
5rounds for time:
50 DU
10 Front Squats at 135#
12:15

When you watch the video there is alot of resting, I need to make the rest breaks shorter when I am lifting heavy. I could only get 5 in a row in the later rounds and the last round was hard. All in all I think I did well, I used 135# instead of something lighter and I kept the intensity up the best I could. My feet are killing me from all the running yesterday and the DU today.
Well I just learned that Youtube videos must be 10min or shorter. Guess I gotta work on that if I am to post any videos.

First Time

2010-05-19T15:35:00.000-07:00

First times are always fun in CrossFit, you think you have an idea of what it is going to be like and then halfway through your think "this is not what I had in mind at all!!"
I did "Tosh" today which is a CrossFit endurance WOD
3x(200M+400M+600M)
you rest the exact time it took you to complete the run. Times as follows;
32, 1:24, 2:17
35, 1:30, 2:25
36, 1:32, 2:16
The hardest part was going from the 200M to the 400M, 30something seconds is not alot of rest leading into a 400M sprint. The 400 to the 600 was not that bad and obviously the 600 to the 200 felt darn good.
I am pleased with my times and they always could be faster, however, I am pleased. Now if I had more strength to couple wtih my endurance, Damn!! that would be sweet!!

Unbroken

2010-05-18T15:24:00.000-07:00

Bench Press
120x3, 140x3, 155x6

5rounds for time:
3 MU
6 OHS 115#
9 GHD situps
7:46

All exercises were unbroken and in hindsight and texting Josh I should have used 135# for the OHS. I need to stop being scared and just put more weight on. I thought to myself, "man 135# seems heavy, I think I will use 115# instead'' Should have bucked up and used 135#. MU went well with no pause just 3 right in a row. Also it has been awhile since completing GHD situps and now I cannot cough or laugh. Good times!!

Cleans

2010-05-17T15:10:00.000-07:00

It has been a while since I have completed a Clean let alone a squat clean. I feel I am pretty good with my technique, however, where I am lacking is in the Front Squat department. Again it all comes down to strength.

Speaking of strength I had decided to engage in Jim Wendler's 5/3/1 strength program and will be completing month cycles of the following: Back Squat, Bench Press, Deadlift and Press. I am looking to improve on all of these lifts within a 3-6month time frame.
My goals are as such;
Back Squat--260
Deadlift--270
Bench Press--205
Press--140

Pretty high goals but you gotta set them to achieve them and this will be over a 3-6month time span

Back Squat
165x3-190x3-215x4
rest then:

Clean Ladder
Complete 1 Clean the first minute...
2 Cleans the second minute...
3 Cleans the thiid minute...etc.
Until you cannot complete the desired number of cleans within the minute
I complete 6rounds plus an additional 5. My problem was as I was becoming fatigued I would shoot my knees forward to engag more of my quads instead of staying back on my glutes and hamstrings. Very frustrating and humbling at the same time. Need to work on the front squats!!!

Big Thanks and Best Wishes

2010-05-16T14:58:00.000-07:00

I would first like to thank Josh for introducing me to CrossFit! It has been an amazing ride thus far and I am looking forward to enjoying the ride as long as my body is able to withstand the torture I am placing on it. As you can see Josh has reluctantly decide to stop blogging. I wish him the best of luck leading the Kids classes at Fury and all his endeavors towards improving his physicall fitness with CrossFit. Do not worry we still text on a daily basis keeping up on each other and the progress we are making.

So, where does that leave me? It leaves me to convert this DiggDeep blog into my personal training blog. I will be posting on a regular basis my WODs and I will try to do my best and upload any videos of my performances. I would like to start videoing myself more to look at my form and where I can improve in my technique. I am my own coach and in doing so am responsible for my own mechanics and consistancy with the same. My main goal is to be stronger. I am lacking in that department and will take a few months to cycle through some strength stuff. 3-2-1-GO!!

I Quit

2010-04-13T19:40:00.001-07:00

I have been considering this for a while. It is a decision I don't take lightly, but it is time. When you get this invested and involved in something, it can start to take over your life. I have come to realize that other areas of my life are starting to suffer and I am giving too much time to this. I have been thinking about this for some time, and been putting off a necessary separation for a while. I just need to be honest with myself and realize that this commitment is taking away from work and family time. It has been too long that I have made excuses and told myself that it is okay and not interfering with life. Enough! The time is now. I need to stop and get back to living life and stop this addiction. It is time to stop blogging. You didn't think I meant crossfit, did you? Nah, i just don't need to blog about it anymore. It really doesn't serve a purpose anymore and it just takes too much time to keep up with regularly. I may check back in, but using Beyondthewhiteboard.com allows me to keep records well enough.

Peace out