A lot of workouts

Happy Holidays to all!

It has been a really long time since I have written and I need to catch up on posting my workout information. So here it goes.

12/12/08 - Rest Day. Thank god because the workout at the was a gnarly one and didn't look like fun!

12/13/08 - Freddies Revenge: 5 rounds 5 push jerks, 10 burpees. Time: 11:27 weight was 111 CF Coronado weight.

12/14/08 - 5 rounds: 400m run 5 jumping pull-ups, 10 situps, 15 squats. Didn't keep time since it was Sunday and I was just getting in a workout.

12/15/08 - 3 rounds: 50 box jumps (24'' box), 21 deadlifts @ 135#, 30 pull-ups. This workout sucked. The box jumps were really hard for me and it really affected the deadlifts. Plus grip strength was tough going from deadlifts to pull-ups.

12/16/08 - Rest Day

12/17/08 - 1 rep Max Push Jerk - 131# Cf Coronado weight (122# everywhere else). Regardless of how you calculate the weight it is a new PR

12/18/08 - Tabata squats, ring push ups and one arm snatches. Total score was 26. 14 on squats, 5 on push-ups (was on my knees) and 11 on snatches - 30. Then we did 8 200m sprints. Yuck!

12/19/08 - "McFlurry" 400m run, 21 Power cleans (95# CF Coronado weight, 86 everywhere else), 21 pull-ups, 400m run, 15 thrusters (65# CF Coronado weight, 56 everywhere else), 15 pull-ups, 400m run, 9 power cleans, 9 pull-ups, 400m run. Time was something near 17:00. This was a tough one but I liked it a lot.

12/20/08 - rest day

12/21/08 - AMRAP of 15 wall ball (10#), 30 sit-ups, 15 push-ups. 6 rounds plus a little more

12/22/08 - Missed this workout because I had a date in Escondido.

12/23/08 - 21-15-9 push jerks, ring dips, burpees (89# silver bar true weight) I think my time was near 16 something. Went a little heavy with the push jerks to build strength in my shoulders.

12/24/08 - meet up with Matt Peace to do the workout at the local school. 400m walking lunges and every 5 knee touches 5 push-up for first half and 5 sit-ups the second half. I think we finished this around 22 minutes.

I will try to get in a Christmas Crossfit workout. I think last year I did 150 burpees. I think it took me like and hour so I might do it again and see how I do. Unless Andy posts something better.

Squat Clean

So the WOD for Wednesday was 1 -1 - 1- 1- 1 Squat clean. This was good. i was going to be able to use the knowledge that I had gained at the Oly cert and see if I could improve on my one rep max. I checked and my last PR was 121. I was really looking forward to getting this one all day. Got to the gym, warmed up, went through the movement and then hit it. 89 - 99 - 111 - 121 - 126. So I got a new PR of 126. Very happy about it. I wanted to see what 131 felt like and it was a lot heavier. When I tried 131 I was so concerned about pulling myself under it that I didn't get full hip extension or a big shoulder shrug so I wasn't even able to get it up onto the shoulders. Oh well. 126 is good. I would really like a body weight clean. That would be cool.

On another note I just want to say how much fun it is to workout with the girls at the gym. They kick ass. I was fortunate to workout with Kelly last night and she really went hard. 5 months ago she didn't like to do weights because she felt like she wasn't strong and that weights were not her things. But something has clicked and now she really looks forward to the strength days and she has been getting new PR's ever time she lifting. It is really cool to see how someone can change and make huge accomplishments when they just change the way they think about things. Congrats Kelly, nicely done!

Oly Cert

I knew that I was going to be a lot more on top of this blog at the beginning and it would taper off but I feel like recently I really haven’t put a lot of time into it. I will try to better. I promise.

Thursday was a rest day for me. Really trying to do the 3 on 1 off routine. It is nice to have a day off when I can get things done around the house and walk the dog before it gets dark.

Friday WOD: 1 – 10 – 1 Hang power snatch, strict pull-ups. Prescribed was 45# but I decided to go heavy. Really the only reason I went heavy was because we had a few top crossfitters visiting the gym that night. Maggie was one of them. She is a really good crossfitter and I think she finished 5th at the games. Well she decided to do it with 75#. Holy shit 75#, and strict pull-ups the whole way. Impressive! So it was nice to have another girl in the gym go heavy because it makes me get a little more competitive and go heavy. Since I am not able to do strict pull-ups I did kipping the whole way. At first Ben wanted me to go 2 – 1 but that only lasted a few rounds. I don’t remember what my time was, but overall a good workout.

Saturday and Sunday I attended the Olympic Weightlifting Certification. There was a group of us from the gym that attended. It was a lot of fun and I learned a lot. I hope I don’t forget all of it. We did snatch work all day Saturday and then clean and jerk work all day Sunday. I was exhausted by the end of the day Sunday. My body was tired. But overall I had a really good time. Here is the picture of the group that went from Crossfit Coronado. Minus Evan who was taking the photo. Coach B was a wealth ok knowledge and I was really impressive with his teaching capabilities.

Monday was a rest day but the gym was doing squat snatches. Bummed that I was going to miss this one but I knew that I was in no shape to try to workout. So I went to the class just to watch and help where I could. It was a small class and that was nice. Plus the number of girls there that night was twice as many as men. So I was able to work a little with the girls. Snatch is a really tough one and you could tell that the girls were frustrated with it but progress was made. I think all of them got PR’s.

Tuesday was tabata Diane. Deadlifts and hand stand pushups. 8 rounds of each exercise 20 seconds of work 10 seconds of rest. I did 153# deadlifts and neg handstand push ups. My total score was 65 but broke out 44 deadlifts and 21 neg handstand pushups. I went to the 9am class and they were a lot of fun to workout with. They are funny women who make me laugh. It seems like this is the time that they get to be away from the kids and the house so they are a bit out of control. Props to Ben for tackling this class. I could not handle all of these women.

Here's a lot to read!

Tues WOD: 100 OHS 15#, 100 DL 111# 20 burpees, 50 OHS, 50 DL, 20 burpees, 25 OHS, 25DL, 20 burpees

Yeah you read that right. Can you believe that shit. It was absolutely miserable. It crushed a lot of people at the gym. It was hard and the deadlifts sucked. The OHS were such light weight you thought you would be able to get through it pretty quick and then get to the deadlifts but even with the light weight it still sucked. My time was somewhere around 32 min.

Wednesday I was traveling up to Burbank to hangout with mom for the holiday and I decided to stop by Crossfit – Elite Fitness Academy to get in a workout. I met Eric the owner and he was a really cool guy. He has a really good gym and I really like the way that it is set up. All of the space outside is really nice and it would be cool if we could do some more workouts outside. The WOD was AMRAP of 55# SDHP and 16# wall ball at 8 feet. I completed 7 rounds. It felt really good to come into the gym and get the same number of rounds as the highest girl. That’s where my competitiveness comes out. Plus I also feel like I am representing Crossfit Coronado and Andy so I make sure to get some and go hard.

Thursday I spent the day with mom and had Thanksgiving dinner. We had Cornish Game hens and some veggies, rolls and a slice of pie for dessert. It was good and not Zone friendly!

Friday the gym had one workout for everyone. It was a tabata mash up with HSPU, Wall Ball, Ring push ups and SDHP. You keep score by counting only the lowest number rep at each station. Mine were 2 at the HSPU (I did negs), 6 at wall ball (20#) 6 at ring push ups (did them from my knees so that I could get full range of motion) and 10 on SDHP (65#). So my total would be 24. Had the day off of work so I took care of things around the house and got ready for the trip out to the desert that I was going to go on with Josh and Jes from Washington.

Saturday and Sunday I was out in Anza-Borrego again with Josh and Jes. We camped in Hawk canyon and did a few hikes near camp the first night. Then on Sunday we went to Blair Valley and hiked Smugglers canyon and looked at pictographs, and then did Cool canyon to look at the plants that like in the canyon. Both hikes were really cool and we had a really good time. The H’s were in town for a conference and it was really good to be able to hangout with them. Here is a picture of the three of us in The Slot at Anza-Borrego.




Monday WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 burpee pull-up and the 2 power clean in between each round. 95# Time: 14:40 I really liked this workout. I am strong on the cleans and one pull-up is really easy for me. So it was just the cardio of the burpees combined with the pull-up that took awhile. But overall a fun and that was challenging but fun!


Tuesday WOD: Front Squat I was pretty disappointed with my weight on this one. I feel like I should be able to do more and went home pretty distressed. Oh well you can't get what you want all of the time. My series went 129 - 139 - 149 (f) - 144 - 149 (f). FUCK REALLY WANTED 149! This is a PR for me anyway. Last time it was 133#. So an 11# increase is pretty good.



Wednesday WOD 5 rounds of 5 reps (push jerk, right lunge, left lunge, push press, right lunge, left lunge) 15KTE. 45# I really flew through the OH Lung progression and should have gone up in weight but I knew that I would be slow on the KTE. That was the case but I was still able to do the 45# pretty easily. So my time was fast 13:44 but I should have gone up in weight. I need to push myself more.

In the desert!

So I went out to the desert for the weekend and haven't had the time to write until now. So here is the workout scoop:

Wednesday WOD: Fran Gone Bad: 90 seconds max effort thrusters (65#), 90 seconds max effort pull-ups and 90 seconds max effort burpee box jump 20'' box. 3 rounds. Just like fight gone bad you had a 60 second rest in between each round. This workout totally sucked. My arms were spent from Monday's workout and deadlifts. My total score was 144.

Thursday was a rest day

Friday WOD 21-15-9 Hang squat cleans 75# and ring dips. 7:04 Still have to do ring dips from the toes. Which sucks but i still can't do ring dips. The cleans were easy and I should have gone up in weight.

Saturday and Sunday I went out to the Anza-Borrego desert. I wanted to check out some of the washes and the desert. This was the first time I have been out there and it was really cool. I really like the desert. I want to go back. I had a kit fox come right up into my camp and drink from the water bowl. I saw a trantula and had to deal with cholla and Max. But all in all it was amazing and the scenery and the stars were just amazing. I really like the desert and I just feel drawn to it. Here are some good pictures from the trip.

Monday WOD: Fran 6:14. Hell ya mo fo's how do you like that time! This was just about a 2 minute improvement from last time I did Fran and I feel like I could have cut that down a bit. I need to continue to work on that butterfly kip and get my rhythm and I think I can get it to under 6 pretty easily. Overall it felt really good and I was stoked to see my time when I finished.

Back in SD

I have to say first and foremost that the friends that I have made since going to Crossfit Coronado are amazing and have become people that I want to have in my life for the rest of my life. It was really nice to come back to the gym on Monday and feel like I was coming home. All of the faces and the hugs were great and it made me feel like I am creating a great community of people in my life here in San Diego. Crossfit has done a lot for me in a lot of different ways but the most amazing thing that it has done is brought amazing, caring and supportive people in my life. Not only in San Diego but also in Portland. I can still go back to my gym in Portland or workout with my old trainer and its like we've been hanging out since I left. That's cool and there are not a lot of other things, places, exercise programs that can't say the same.

I took both Saturday and Sunday off. Needed the rest, traveling and had a football game.

As for working out...it was fun to come back and get into the grueling workouts designed by Andy Stumpf. Oh how I have missed them!

Monday WOD: "Isabindy" (Isabell and Cindy) 3 rounds 10 squat snatch, 5 rounds of Cindy (5 pull-ups, 10 push-ups and 15 squats)

So let me do the math for you. That is 75 pull-ups, 150 push-ups and 225 squats plus the 30 full squat snatches. This one was brutal in many different ways. First: It was a long one. My time was 34:00. That is a long workout and a mental challenge to continue to push through it. Second were the fucking push-ups. Damn those were hard. I was only good for straight 10 for the first round. Then it became 3 - 3 - 2 - 2 or 3 - 2 - 2 - 2 - 1 and lastly sets of ones at the end. Yuck. What was a positive note to all of it is that I was able to work in the butterfly kip and I'm getting it. It will take more time to get the flow but it totally helped speed up the pull ups of cindy. NICE!

Tuesday WOD: Deadlift 1 -1 - 1 - 1 - 1 going for max weight
I had to go to the morning class on Tuesday and it is nice to get the workout done and have the rest of the day to be able to do whatever you need to. But I go to the gym in the morning without looking at what the workout is so I don't have the opportunity to look at past pr or times from other workouts. So I went into this one not really sure what my PR deadlift was. I thought it was 231 but it ended up being 237. Doesn't matter because now it is 246. Nice. That is a good increase for me. I know that the lift was not pretty and it took awhile for me to get the bar fully up but it got up. Like Lori said "as long as it gets up we are happy." Oh Lori. You crack me up.

Starting to feel pretty sore tonight. My sholder and elbow don't hurt from doing butterfly kips. Something I have been told to watch because a lot of people have gotten hurt from doing them. My legs are tired and a little stiff. We'll see how they feel tomorrow morning .

Working out in Portland

I am very lucky that I know people up here in Portland and that makes it easier for me to get workouts in while I am away from the gym.

Wednesday WOD: 3 rounds 10 push jerks, 20 hang power cleans, 30 deadlifts 65# Time 11:34 When Nichole said that this was going to be the workout and the weight that I was going to use I thought that it was going to be lite. But my forearms and grip was killing me by middle of round 2. It was hard to hold on the the bar while I was doing the cleans. Overall a good workout. I like it because my grip strength is weak and by working on that it will help with pull-ups and kettlebell swings.

Thursday WOD AMRAP in 10 minutes of 250m row, 12 slam balls (16#) 5 and a half rounds. This was a good short one to get the heart rate up pretty quickly. I don't get to row as much as I would like and this workout just reminded me how much rowing sucks. But a good one.

Friday: Rest day