Apr 2011 Benchmark: Cindy

Man, it is a pisser to do less than the last time. Another opportunity to get better.

CC WOD 2011 Mar 29

Cindy
14 rounds Rx

Good days and great days only.

Having good days and great days, and that is, is a goal of mine. It's a quote I stole from the wall in 24hr fitness, but it makes sense, right? Why allow yourself bad days? Do what you need to do to change the source of the bad.

Workout 2011 Mar 3

5k Run

33:10 - ended up running past the 5k mark by 3/10 miles, was listening to music and didn't notice. I should be so luky to run further than planned anyway.

Welcome back?

Being sick is the worst shit ever. Until today, I hadn't worked out since Friday the 18th...ugh. The warmup today was pretty rough, for sure. Then the WOD started bad, but got better once I found my rhythm.

Crossfit Central WOD

Sumo Deadlift
2-2-2-2-2
135, 225, 315, 315, 315

3 Rounds
25 box jump
20 thruster, 75lb
15 burpee
11:11 RX

My 11:11 wish was for more gas in my tank today heh

Massage time?

For a few days, my mid-back has been super tight and kinda sore. It's made it hard to fall asleep, harder to stay asleep, etc. The squats in the warmup = hurt, the run 400 in warmup was painful too. However, the SDHP were fine, broad jumps in warmup fine, power snatches no issues...wtf.... I have foam rolled and such a LOT this week and no dice. Massage time maybe?

Crossfit Central WOD 2011-Mar-17

Power Snatch
2-2-2-2-2
95, 95, 115, 115, 135

WOD
21-15-9
SDHP, 95lb
OHS, 95lb
6:36 - NOT RX. Did 45lb bar for OHS.

Bloglag

Luckily for me I write things down, as I have been crazy busy with work and such and haven't made time to update this blog...Anyway, here we go:

WOD 2011-Mar-16
Run 5k (29:29)
150 abwheels (untimed...sucked)

Crossfit Central WOD 2011-Mar-15
5 Rounds
500m Row
21 kb swing, 24kg
42 double unders
DNF - finished 3 rounds, then through 8 double unders of 4th - RX

WOD 2011-Mar-14

Sprints 100m x 10 - Rest between each the time it took to run the previous

OHS practice with broomstick

HSPU practice

WOD 2011-Mar-13
Rest Day - went scuba diving. The lake is still cold!!


WOD 2011-Mar-12

Eh.. 5 or 6hrs of yard work, fence repair/rebuild, etc....sacked!

WOD 2011-Mar-11   
Veloway 3 laps time trial
33:44 - very windy!! 

Need. More. Sleep.

Lots of stuff going on, too much to turn my brain off last night... so tired. Nap...don't want to mess up another night sleep. Ugh. /rant

Crossfit Central WOD 2011-Mar-10

Front Squat
3-3-3-3-3
135-135-185-225-xxx ( didnt do 5th)

4 rounds
200m run
25 pushups
15 toe-to-bar
2 rounds + 3rd run RX

Fran is mean.

Fran.... much worse than she appears, right?  Before today, I had not done Fran in a long time...and never as RX, so now I have a time to beat. I hope this comes up more, even though its a MFer!

Crossfit Central WOD 2011-Mar-8

Fran
6:56 Rx

(edit: wrote Tuesday, did not publish until Thursday :p)

Case of the Mondays got you down?

After a great weekend of servicing most of my technical diving gear and then doing some fun dives on Sunday down at the Comal River, it was a rough start to the week, when earlier than I planned to wake up, my cell phone started ringing...ugh. Here's a nice workout to help you forget the work-day. I did not enjoy it, but I feel much better now :)

WOD 2011-Mar-7

Run 1.5 miles
4 HIIT intervals, bike, 4min each interval set
Run 1.5 miles

I forgot to stop the time, but it was around 45min. The 2nd run was a suck-fest. Good stuff.

The Bug

You know, sometimes the windshield... today I was the bug. I don't like off-days, but today was one. I can't let it get me down, but for sure I was PISSED!  My deadlift 1rm was bullshit today, and it's an opportunity ... get stronger!!

Crossfit Central WOD 2011-Mar-3

Deadlift 1-1-1 (finish CFT)
395-405x-405x

W T F

Previous DL PR ... 425.

Sq  395
Sp  215
Dl  395
CFT - 1005

Double PR...wow!

Feels great to hit a PR doesn't it? What if you hit two?  Man...it's an awesome feeling. Period, end of story :)

Crossfit Central WOD 2011-Mar-1

CFT (day 1)
Backsquat 1rep max:  365-395(pr)-405(miss)
Shoulder Press 1rep max: 185-205-215(pr)

Now...the deadlift on Thursday will be a challenge! Goal: 435!