PR but still sucks by Crossfit standards

"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!!!

Variance

At the level 1 cert Freddy mentioned during the programming lecture that CrossFit should be constantly varied, not just in the exercises but the way those exercises are performed. I decided to give it a try!

Yesterday 11/17/2009
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I decided to wear my 20# vest and see how I faired. I put a 10min cap on myself. Looking back on the WOD neither the pullups or the thrusters were that hard. Challenging and I gamed myself as to not exhaust myself and miss my cap. It was different to feel the wait of the front squat and then realize that the push press was lighter, almost like I was throwing it through the ceiling as I was anticipating driving hard out of the hole.
9:02 I was very happy.

Today 11/18/2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
10:20
I decided to scale the weight back (115) on this and attack it as hard as I could. I was pleased with my time. I could defintely go faster, my adducters and glutes were sore from the varied Fran. I am glad I can do this WOD as Rx but this felt alot better as I could push myself harder. With 135 I have to take longer breaks to give my muscles a chance to recover.

I am slowly realizing that I am not going to be the fastest person on some these WODs especially the ones with heavy weight (DT). I am realizing that if I scale down, it is OK, and I will probably get a better stimulus that way as I would have the ability to push myself harder. Of course my EGO will jump in at times and I will attempt as Rx and get my rear end handed to me, and that is OK as well. Train in all time domains. They said at the cert that most of the WODs are programmed for the 175# elite athlete, I am nowhere near that. I need to scale appropriately and hit it with as much intensity as possible, maybe even vary it a little. I have made great gains in the year I have been CrossFitting and am in the best shape I have been in since high school. I love CrossFit and will never quit, I am looking forward to imparting what I know to other individuals in the future.

Tomorrow, a CrossFit Endurance WOD. I am also in the process of making squat stands for the heavy lifts.

I am SORE!

10/20/2009 Tuesday

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

16:16

Cleaning my BW gets me after awhile, just need to work on as little as rest as possible. In order to get better just gotta attack it.

10/21/2009 Wednesday

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pulls-12,12,12,12,12,9,8,9=86--goal was 12

Pushs-12,12,12,8,7,6,5,5=67--goal was 12

Sits-14,13,12,12,12,11,11,11=96--goal was 14

squats-15,15,16,16,15,15,15,15=122--goal was 15

371

I did not make the pullups only because I lost my rythmn of the butterfly mid cylce on the last three, other than that I would have made all 12. The pushes are always hard for me and I should have gamed it better, not reaching for such a lofty goal, should have done 10s. I thought for sure sits would be 14, do not know what happened. Squats I could have done 16s.

Then

later in the day I did the following:

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

11:29

I wanted to see what it would be like to do 2 WODs in a day. That day, not bad. The next 4, I was sore. My glutes from the top of my butt to the bottom was SORE also my abs were on FIRE, SORE to cough, laugh, sit up, etc.

Melissa did TSE as well and here are her numbers.

Pulls-11,8,8,8,8,8,7,7=65

Puhses-12,12,10,7,8,7,7,6=69

Sits-8,8,7,7,7,7,7,7=58

Squat-12,12,12,12,12,12,11,13=96

288

10/23/2009 Friday

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

15:57

I was pleasantly surprised at how well I did with the thrusters. The rope climbs were tripled as I have a short rope and to make up the slack that is what it has to be. I also do not have alot of room so they are perfomred from the supine position keeping the planck position throughout the entire motion, tough but not the same.

10/24/2009 Saturday

Deadlift 5x5--185, 205, 215, 225

then

"Flight Simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders--4 misses made it on the 5th attempt
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders-- 1 miss mad it on the 2nd attempt
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders--1 miss mad it on the 2nd attempt
35 unbroken double unders--1 miss mad it on the 2nd attempt
30 unbroken double unders
25 unbroken double unders--1 miss mad it on the 2nd attempt
20 unbroken double unders
15 unbroken double unders--1 miss mad it on the 2nd attempt
10 unbroken double unders
5 unbroken double unders

21:48

This took me WAY longer than I thought and I can not believe I missed 4x on the first 25. My calves and forearms are now SORE!

I have forgotten to blog that I have ran 2 5Ks that I forgot to mention one at 23:12 which is my PR and the other at 24:13, I was dealing with my sinuses on the latter and feel I could have met if not obtained a new PR if I was fresh.

Milestone

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

19:55

Now do not pay much attention to the time as that is not what is important for this WOD. What is important is I finished it as Rxd. The first time I did this I used 95# and performed a very ugly power clean, that was on 12/18/08 and was one of my first attempts at Cleans. Since that time I have encountered "Elizabeth" 2 more times. The second using 115# and having to stop half way through due to hurting my back. The third time I used the Rx weight of 135 and again had to stop halfway through due to hurting my knee. This time I was bound and determined to finish it as Rx. The first 5-7 Cleans were great, however, after that I needed to take frequent breaks between cleans. I used alot of energy setting the weight back down as I do not have bumpers. Also I must remember that I weigh only 147 and I just completed 45-135# cleans. For me that is outstanding, however, there are people like Speal who do not have much problem with that. (They have also had more practice and own their own box). I am very pleased with my performance with "Elizabeth" and now have a true number to compare to next time around. Lets hope I can keep the good vibes going and hit a PR on my 5K run tomorrow. Goal sub 23min

There is nothing fun about Cleaning!!!

So, here I am Friday morning excited about the WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

I needed to substitue 115# for the 135# (again, still working on strength) I made it thru the first two rounds. (Time not important, keep reading) On the third I was unable to deadlift the weight off of the floor let alone clean it. Now a clean is an olympic move where you deadlift the weight off of the floor and rack it on you shoulders in a front squat position and then squat the weight back up. I was awesome at the rack, fast, quick could not of done better. The front squat was a different story. The first few were good as I was fresh, however, the more I did the sloppier I became to the point were I was rocking forward on my toes which is not good. This puts undue pressure on your low back. Well needless to say that is what happened and I spent the weekend unable to bend forward. I was walking around like a robot fixed at the waist. I knew olympic lifts were a specialty but I now have a new take on them and will very careful the next time they come around.

Last Couple of Days

As I mentioned before I have been completing the WODs with Josh and we usually do them in the evening and by the time I get home and get ready for bed I am exhausted. So here are the last couple of days

Tuesday
Split Jerk 1-1-1-1-1-1-1 reps
115-125-135-145-155-165(f)
did not try for the seven as on the rep I failed my shoulder was sore and I did not want to push it

Wednesday
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
4rounds barely, right as the watch hit 20:00 I had finished my last rep of hip extensions. I'll tell you what running a 400 as fast as your body will allow after completing hip extensions is brutal. Also I did not complete L-pullups as prescribed, I am unable to hold my body in an L position while doing a pullup (need to work on my core strength)

Today
Today was a rest day so Josh and I did "Elizabeth"
21-15-9 reps for time:
135lb cleans
ring dips
My time was 13:12, however, I did not use 135lb as I am not strong enough(95lb) also I was not completing the cleans as prescribed. You are supposed to clean the weight off of the floor and push your body under the weight and land in a front squat position with the weight rested on your shoulders and then squat the weight to a standing position, not strong enough to complete that part either. There is alot of work that I need to do which is frustrating but I have only been doing this for about 2 months.

My goal tomorrow: Meet Pukie!!!!! Filthy Fifty Bring It!!!! 3-2-1 GO!!