Tuesday, April 26, 2011

Recovery week

Recovery week is always good, but I can't really take a whole week off of working out...at least not yet.

2011-Apr-26 Tuesday
Triggerpoint Class @ Crossfit Central

Box squats after work 5 reps of each:
no weight, 45#, 65, 75, 95, 115, 135, 155, 165, 175, 185
-No squat rack, so had to clean & press over head each set.

PNY stretching after & a little more TP.  Good day!

2011-Apr-25 Monday
Went for a nice brisk walk around my 'hood with the dog for about 90min & some core work

Thursday, April 21, 2011


Man, I feel like I am at a crossroad in life. Time to make a decision. Time to go out of my comfort zone. I am nervous, yet excited. Can I live the life of a road warrior? Do I want to?


CC WOD 2011-April-21
Snatch-grip deadlift

For time:
Run 400
30 kb clean, 2pd (72lb)
120 situps
30kb clean, 2pd
Run 400
11:26 Rx

Wednesday, April 20, 2011

Fran is mean(er) (again)

On Mach 8 we did Fran. We did it again on April 19.  My time was slower this time. 

Crossfit Central WOD 2011-Apr-19
Warmup included 400m run backwards...wow...and we did 40 burpees haha...that's why it was slower time :))

7:43 Rx

Tuesday, April 19, 2011


Man, things are crazy... lots going on, and some new opportunities keep coming up. I am working hard to make some changes, and maybe they are paying off!

Run 5k
33:50... had to stop to pee...twice! haha

Shoulder Press 1-1-1-1-1
185, 185, 185, 205, 185
Did some weighted lat-pulldown & some other heavy lifting (chest etc)
Run 1 mile

Went diving

Active rest...was sore and wiped out. Went for a walk, did some triggerpoint etc.

Thursday, April 14, 2011


What do you do when you are challenged? Do you give it your all? Do you try for a little while, then back off? Do you say "bring it, bitch!" and go for it?

Today the WOD was pretty interesting looking. Bear complexes and box jumps. Whew. I thought for sure it'd be 135lb as RX weight, and thought that would be tough. Wrong. Coach Zach told me to do 185! Now that changes things a good bit! After the 2nd round, Coach Ben asked if I wanted to go down to 155lbs. "No, there is no backing it down now," I replied. I am glad that I kept going with 185lbs...it was a huge challenge, very heavy, and though I didn't finish the workout in the cut-off time, I did not get cheated today!

"Age wrinkles the body. Quitting wrinkles the soul." 
-GEN. Douglas MacArthur

Crossfit Central WOD 2011-Apr-14

3x3 Squat Clean

For Time:
I Bear Complex (BC)
25 Box Jumps (BJ)
2 BC/25 BJ 
3BC/25 BJ
4BC/25 BJ
5BC/ 25 BJ
4 rounds + 1 bear complex, all 185lb, 20min cutoff

Tuesday, April 12, 2011

Smacked down

Man... today's WOD looked hard on the board. Then I saw that no one finished the WOD as RXd for the first 6-7 classes! To be honest, it was one of the hardest workouts of the year...a different warmup which was not fun and only made it suck more. Good times!

Crossfit Central WOD 2011-Apr-12
800m run
40 burpees

5 rounds for time, 25min cutoff
500m row
12 power clean, 155lb
7 handstand pushups
4 rounds + 4hspu... started on cleans... RX, but still DNF

Monday, April 11, 2011

Couple days behind (again)

Run 5k

Some core work w/med ball after

2011-Apr-9 & 10
9th - Drysuit Demo dives @ the lake... carrying 100lb tanks up and down stairs all day heh
10th - yard work

Veloway, 3 laps
34:47 - wind was brutal

Crossfit Central WOD 2011-Apr-7
5x2 push press
135, 185, 205, 225, 245(miss)

3 rounds
50 lunges
50 situps

Tuesday, April 5, 2011

New benchmark?

If I'm reading the web right, we will have a new benchmark WOD... so today that was the plan.

AMRAP 20min
400m run
Max reps pullups

5 rounds, 51 pullups Rx

Friday, April 1, 2011

Working it out

Feels really good to be sore doesn't it? NO!  It does, however, feel good to get in a workout and work some of it out. Seems like every time we do Cindy, I'm sore for a few days. Also, you can count on a brutal WOD after that one!

Crossfit Central WOD 2011 Mar 31
Back Squat
135, 135, 225, 225, 245  (worked on solid form and depth today)

AMRAP 12 min
3 Handstand Pushups
6 Power Clean, 155#
9 Box jumps, 24"
5 rounds + 3hspu Rx