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
3-3-3-3-3
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

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!

Rough stuff

Reading the board today at CC, I knew it would suck. The warmup seemed harder than usual, I was tired going in, but still! Once we got started, I paced the first 800 pretty well then my plan went to shit :))  I ended up doing 5 reps, rest a couple, 5 reps rest a couple (repeat) until I got through, which saved me some time I think since I was moving more, resting less? hmm

2011-Feb-24 - Crossfit Central WOD

Run 800
30 pullups
30 DB thruster, Right 35lb
30 DB thruster, Left 35lb
30 pullups
Run 800
18:32Rx

Still playing blogger catchup!

Not much to talk about, just getting the dog healthy still. It's been a huge drain on my brain (and wallet)..stressful times, not good sleep, etc. Looks like things are getting better, thankfully.

2011 Feb 22 - Crossfit Central WOD

Christine
3 Rounds
Row 500
12 Bodyweight Deadlift
21 box jump
12:18 RX

2011 Feb 21

Went diving, hiked, & shopped for motorcycles :))

2011 Feb 20
Veloway time trial, 9 miles
33:10
very windy, so slower time & much harder pedaling!

2011 Feb 19

Rest Day

2011 Feb 18

3 rounds
20 KB swing, 45lb
20 SDHP 45lb kb
20 box jump
100 rope skips

Zombieland

Not the movie. It's where I am lately. Since the dog was in her accident last week, my sleep has been totally screwed up. I was on such a great rhythm of more than 8hrs a night, every night, that getting less is jacking me up bad!  Its compounded by getting woken up frequently. Ugh. I think it's even made me sick a few days! Needless to say I missed a few workouts since then, and that is making sleep probably even harder to get. Shit rolls downhill, doesn't it?

Crossfit Central WOD 2011-Feb-17

Run 800

Hang Squat Clean 3-3-3-3-3
95-95-135-155-175

AMRAP 10min
2 HSPU
4 Burpee
8 KB Swing, 32KG
4 rounds RX

Wednesday 2011-Feb-116

Yoga, 1hr class...very un-fun.

Tuesday 2011-Feb-15

Didn't do shit.

Monday 2011-Feb-14

Run 1 mile
Ride 5 miles

Sunday  2011-Feb-13

35min bike ride
50 reps, dips
40 reps, db bench press (100lb dbs)

Back to work

Tuesday evening, my dog was hit by a car - she survived, barely. As a result, I spent Tuesday night at the Vet ER and then home worried and could not sleep at all. I didn't workout yesterday and, after feeling the stress of the last couple days, I was happily surprised I got to sleep last night. I really needed to get back in the gym today, if only to get my mind off of things. Dog still at vet hospital, the crazy amount of money this shit cost me, etc.

Crossfit Central WOD 2011-Feb-10

5 Rounds For Time:
3X SW to SW Shuttle Run
15 Wall Ball (20lb)
21 Hip Extension
10:46 Rx

Extra Credit
Planks, bear crawl, crab walk, alligator walk & tabata hollow rocks! 

Max pullups (reps)
13, 9, 5, 5

Just GO!

Today's WOD...it's one of those that is just hell. It's fast and furious. Pretty heavy squat clean at 135 and ring dips are not easy - they were much harder than the squat cleans and took at least as much time probably. I am sure my ring dips in the last round were ugly, but we got through it. Looking forward to a run tomorrow - NOT :))

Crossfit Central WOD 2011-Feb-08

Elizabeth
21-15-9
Squat Clean 135lb
Ring Dips

9:58Rx

Elizabeth is a roofless bitch, yo! :)

Rhythm Interrupt

I hate when I get on a good rhythm with things,  like my Monday 5k run, and something gets in the way! I hate even more that I allow it. I guess it's human, but it's frustrating. Usually I get away at lunch to run, stretch, roll out, and get a PWO meal then head back to work.

Some days, things just go sideways!

• 802am - emergency conference call, panic in the streets
• 558pm - call ends, no resolution. Barely time to get snacks and water all day.
• 619pm - arrive at Academy to buy new running shoes. Have issues finding shoes that feel good. Takes forever, and I'm still not sure what I bought are right. Why can't running shoes cost under $90 and feel good? Ugh.
• 755pm - arrive at Sprout's to pick up a few things. Starving now, btw! GF takes forever looking around at crap
• 850pm (!) - make it home, eat some pulled pork, and wonder where the day went. Now my motivation to run is gone. Great.
• 1000pm - Do a yoga session, shower, bed. 

I guess I may have to start getting used to getting my run & workouts in before work. I really like the mid-day break, but it totally screws me up when shit gets interrupted unexpectedly. This is one of my struggles!

Countdown & catching up

I haven't been on my computer in a while, and it's been nice to stay out of this office really. Doing this blog from my phone is a pain, so I don't bother...anyway, it's Monday AM and I was supposed to be off today, but forgot. Great!

WOD 2011-Feb-5

100 rope skips, 50 situps, 10 ab wheels
80 rope skips, 40 squats, 8 ab wheels
60 rope skips, 30 pushups, 6 ab wheels
40 rope skips, 20 lunges, 4 ab wheels
20 rope skips, 10 burpees, 2 ab wheels
10 rope skips, 5 broad jump, 2 ab wheels
24:20

WOD 2011-Feb-4

Run 1 mile
100 ab wheels
Run 1 mile
29:53

More overhead love

Not too often do we do overhead squats twice in one week. I need work on these, so it was a good thing I guess. I did better at them today than the WOD a couple days ago, probably because not trying to blow through rounds of 12. We didn't go heavy at all, choosing instead to go for proper depth and better form.

Crossfit Central WOD 2011-Feb-3

Overhead squat 5x3

45-65-95-115-125

AMRAP 7 min
7 SDHP, 95lb
7 Burpees
7 Abmat situps
6 rounds + 6 SDHP RX

Playing Catchup!

Not that it's read by thousands, but my blog is behind and i need to log these workourts!  Not a lot of time, but some good things are going on that I can't say much about .. yet! I have cleared a hurdle and have a big one ahead.

Saturday 1/29

Active rest day. Took the dogs for a long walk and did some yard work. Fun fun.

Sunday 1/30

Spin Class at 24hr fitness - fun and a good workout too.
50 leg raises
50 back extensions

Monday 1/31

For time:
Run 2 miles
Row 2k
25:01  - wasted time wiping down one machine, getting to rower, etc...still a good workout!

50 situps
50 back extensions

Crossfit Central Benchmark WOD 2011-Feb-1

CC Flyers
EDIT: DNF...I had one run to go, as I started on box jumps. SHIT!