More vest

"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

Keep up the work

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.

Dissapointed

Thursday 11-12-09
Clean and Jerk 1-1-1-1-1-1-1 reps
I was pleasantly surprised with this. I have the video and will post it tomorrow
135-145-155-165-175-185

Friday 11-13-09
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
40:02
I knew this would take awhile and I actually think I could have gone faster only because I had a 1.5pood KB. I am dying to know what a 2pood feels like in a WOD.
My 800times 3:18-3:51-4:00-4:18-4:00

Today 11-16-09
This is why I am dissapointed
"Angie"
For time:
100 Pull-ups--4:30
100 Push-ups--6:40
100 Sit-ups--3:20
100 Squats--2:40
17:20
Those damn pushups get me everytime. I felt great with the pulls I met my goal. Fell short alot on the pushs. I need to work them in during my warmup and with some extra to improve on this. It is still a PR for me , but damn I wanted in the 15s

Intensity!!

That is what I am starting to play with now. I feel I have a handle on the movements and I have good form I just need to work on the intensity I put out during the WODs.

Monday

"Angie"
For time:
100 Pull-ups 4:47
100 Push-ups 6:45
100 Sit-ups 3:23
100 Squats 2:57

17:54 (PR by 1min exactly) Pushups still get me, however, my pace was much better this time around and I am happy for the PR, still lots of improvements as the Firebreathers can do this in around 13min.

Tuesday

Snatch 1-1-1-1-1-1-1 reps

85, 95, 105, 115, 120, 125, 125

I am happy with my numbers as they were all full depth snatches, watching the Burgener videos there is so much to the snatch it is hard to keep everything in your mind when attempting a 1rep max. When my bumpers come I will start with the lightest weight and work on the form and technique and slowly progress with this lift. I feel I would really like it if I could get the technique down, BTW: there is an OLY cert in Flagstaff in May, just might go :)

Today

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

8:58

My 400M times 1:17, 1:38, 2:02. Need to be better at keeping them closer together.

This was one I was gunning for, My last time was 9:39. I wanted everything unbroken and sub 9. I met one of the two. My last round of pullups were in sets of 4, my grip was shot and I was breathing like no other. If I would have done the last set unbroken I was have been around 8:45, I just could not stay on. I am very happy with my times this week and I need to keep up the intensity to make it to the next level. Again the Firebreathers can do this in sub 7!!!

Competition is a Wonderful Thing

I am also very competitive when it comes to physical activity and I immensely enjoy having Josh as my counterpart in this CrossFit madness. I was able to do the WOD before Josh today. Before doing the WOD Josh and I had texted back and forth and decided the goal would be 3.5min for each exercise, which would come out to ~14min for the WOD. It was great to have that number in the back of my mind.

"Angie"
For time:
100 Pull-ups 5:07
100 Push-ups 6:37
100 Sit-ups 3:53
100 Squats 3:16
Total 18:54

Those DAMN pushups get me every time. I end up dropping down to set of 5 which takes a long time when you have 35 to go. I am well pleased as my time before was 23 and some change, however, I am just like Josh and always think I could do better, which I can just have to push past the pain.

Am I crazy for wanting to do 5x3 back squats and make up the inverted WOD from the other day????

Also for competition sakes I did Josh's Spartan mile and did it in 15:14. Sorry again Josh!!!

Under the Weather

It has been awhile since I have posted, I have been a little under the weather, not sure if it is lack of sleep from family in town, poor nutrition as I have not eaten very well or if I am just getting sick. I have managed to get in some WODs and am behind for the above reason.

Last Wednesday
Back Squat 5-5-5-5-5 reps
115-135-145-155-165
This was done after "Eva" and at the beginning of my unwellenss, I could of gone harder and I do not know why I did not

Friday
"Angie"
For time:
100 Pull-ups 7:06
100 Push-ups 7:01
100 Sit-ups 5:02
100 Squats 3:43
Total 23:04
I have previously perfromed this WOD and made great improvements, I felt good this day.
My last time was 28:42 which is a 5:38 decrease in time, I was very happy

Today
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Poor performance I only managed 4rounds, I was tired and hungry when this was being performed. I felt my thrusters were more solid today, I just could not manage the workload to get any more rounds.

I have been reading alot about the Zone diet and feel very strongly that I need to follow this more to a T not just for my performance with CrossFit but also for my personal health. I have not been on it long enough to really say the reason I am not feeling well is because of the poor nutrition the last couple of days, but it seems every time, since I have started the diet, I eat poorly I feel poorly. I have big goals for 2009 both physicaly and nutritionaly. I hope I can rise to my expectations and show myself what I am made of.

P.S. I now have a Buddy Lee jump rope (a christmas) present. Watch out Double Unders!
3-2-1 GO!

OUCH!!!!

As you know Randy came down from Tucson this weekend and today we went to the gym and completed the following
For time
100 pullups
100 pushups
100 situps
100 squats
Randy's time was 31:32 I forgot to get his intervals between exercises My Bad
My time was 28:42 with the following intervals
pullups 9:56
pushups 9:17
situps 5:36
squats 3:51
The reson for the title is while Randy was doing his pullups this is what happened with 4 pullups left


Kipping pullups are fun aren't they Randy???
P.S. Once again Randy has met my friend Pukie