Tuesday, December 29, 2009

Yesterday

Monday's WOD

Strict Pull ups 5-5-5
blue band- blue band- red band (2)

then AMRAP in 15 min of
100m bear crawls
10 max height wall balls (10#, 8-10ft)
100 single jump ropes

4 rounds + 100m

Saturday, December 12, 2009

I can relate anything to Crossfit

My final project

Saturday's WOD

3 rounds of
35 box jumps (20")
15 OHS (45#)
10 dips (red band standing)

17:22

As many of you know I am currently going to school at Channel Islands to get my teaching credential. This semester I had a class called English in Social Contexts which was about English Language Learners (ELLs) and the struggles they face and how to help them succeed. . For the final I had to create an artifact that I could relate to the class and the topics we covered. My professor told us to relate it to ourselves so the first thing that popped in my mind was crossfit, of course! So I sculpted the barbell above and said that it was like the mainstream classroom. A new crossfitter would never be advised to try to do a really heavy deadlift, unless they had background lifting. We need to first learn the technique and become stronger before we can attempt any lift at a heavy weight. The same can be said for bilingual education. If you have a student who has relatively no background in English they are going to need help to be successful in a mainstream classroom. If a new crossfitter was asked to do a really heavy deadlift, they most likely would not be successful, in the same way that ELLs (with out coaching, programing, and hard work, I won't get into the technical stuff here... already had to write that paper) will most likely not be successful in a mainstream classroom. Moral of the story...I can relate anything to Crossfit.


Friday, December 11, 2009

FRIDAY

Friday's WOD

Deadlift
5-5-5

135-155-165(4)

then 5 rounds of:
7 hang power cleans (65#)
20 sit ups
100m sprint

7:53


Tuesday, December 8, 2009

Snatch, KBS and Run

Tuesday's WOD

Muscle Snatch
3-3-3

55-60-65

for time:
15 KBS (35#)
400m sprint
12 KBS
300m sprint
9 KBS
200m sprint
6 KBS
100m sprint
3 KBS
50m sprint

7:24

I really liked the KBS/run wod today. I'm such a baby in the cold thought...I don't know how people do this in the snow! I guess I need some warm workout clothes


Monday, December 7, 2009

It's COLD!

Monday's WOD

3 X
60 sec hallow rocks
60 sec rest
60 sec super mans
60 sec rest

then

AMRAP in 10 min of
3 Push Jerks (65#)
5 Push Ups (to the bench)
7 Broad Jumps (4ft)

8 rounds + 3 PJ + 3 PU

Saturday, December 5, 2009

Lumberjack

Saturday's WOD

Lumberjack Hero WOD

20 Deadlift (125#)
400 m run
20 KBS (35#)
400 m run
20 OHS (43#)
400 m run
20 Burpees
400 m run
20 Pull-ups (blue-band)
400 m run
20 Box jumps (20")
400 m run
20 DB Squat Clean (15#)
400 m run

34:58


Tuesday, December 1, 2009

Oh Fran

Tuesday's WOD

Fran

21-15-9
Thrusters (50#)
Pull-Ups (red-band)

10:37

Fran and I do not seem to get along. Out of the 5 times Fran and I have had the "pleasure" of meeting, I've gotten a PR once. Each time I've gone up in weight and/or down in bands but I still should be getting a faster time after doing this for almost a year. Oh well... better luck next time.

Monday, November 30, 2009

Power Clean

Monday's WOD

Power Clean
3-3-3
73- 83-88(2)

then 3 round each for time of
15 deadlifts (105#)
20 box jumps (15")
100m run

1:38, 1:53, 2:26



Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.

Saturday, November 28, 2009

mile + burpees

Saturday's WOD

Run 1 Mile
every minute do 5 burpees

16:46
Paleo Pancakes!!

1/4 cup almond meal
1/4 cup coconut milk
1 egg
(makes about 2 pancakes)

The mixture is pretty runny, so the pancakes are think. Pretty tasty!!

For thanksgiving Nick and I made paleo pumpkin pie which actually turned out pretty good! I also made paleo stuffing. Here's the links for the sites:

Stuffing-- http://www.lowcarbfreedom.com/2004/11/low_carb_stuffi.html
Pie Crust-- http://paleoblocks.blogspot.com/2009/11/paleo-recipe-pie-crust.html
Pie-- http://www.kellyfrankson.com/2008/10/paleo-pumpkin-pie/

Wednesday, November 25, 2009

Mile

Tuesday's WOD at VHS

1 mile run

8:21 (PR)

Last time was 8:34. I've been wanting to do this for a while so I figured I'd do it on my own today. I was sick again last week and have been really busy with school so its been hard for me to make it into CFV, and now with the holidays, its going to be a few more days before I'm back. Running on the track at VHS felt soooo nice. Usually went I'm done with runs the first thing I want to do is take off my shoes, but my feet didn't bother me at all today. Go run a lap, you'll love it

Monday, November 16, 2009

Monday

Monday's WOD

A1. High Bar Back Squat @ 30X0; 4-6 reps x 5; rest 120 sec

A2. Supinated Strict Pull-up @ 41X1; 2-3 reps x 5; rest 120 sec

B1. Overhead Squat Standing Hold @ 135lb/85lb; max time x 2; rest 120 sec

B2. Overhead Squat Bottom Hold @ 95lb/65lb; max time x 2; rest 120 sec


A1: 85, 95, 100, 105, 115 (10# PR)
A2: green band, blue band, red band (1), r-band (1), r-band (2)
B1: 40, 41
B2: 2, 17



Saturday, November 14, 2009

Crossfit Goodland

Saturday's WOD

Crossfit Goodland's Grand Opening!!!

Team Mitchell (mom, dad and me)
15 min of
500 m row
15# burpee squat clean thrusters
1 person resting

total: 105 (number of burpee sct)

One person rowing, one person doing the burpees and one person resting at a time, rotate in that order)

Team workouts are always fun, especially with such awesome teammates!!


Friday, November 13, 2009

Dodgeball??

Friday's WOD

3 position power clean X 5

65-68-73-78-83

then Crossfit Dodgeball!!

4:30 class in action

Tuesday, November 10, 2009

First Girl RX'D!!!

Tuesday's WOD

Deadlift
3-3-3
165-175-180 (PR)

then "Annie"
50-40-30-20-10
Double Unders
Sit Ups

17:35

Double unders in the first 2 rounds were horrible but as I went on I was linking more and more. I'm just happy to do my first CF Girl RX'D!!



From the Paleo Diet Newsletter: Maintaining adequate levels of vitamin D is critical. Low levels of vitamin D have been associated with increased risk of death from all causes. Getting just 15 to 20 minutes of sunlight a day may be enough to convert a form of cholesterol in the skin into vitamin D. If you’re not getting adequate sunlight, we (the paleo diet people) recommend taking approximately 2000 IU of vitamin D per day.
(The Paleo Diet Update Issue: # 2009 – 43 / October 30, 2009)

Monday, November 9, 2009

20-15-10-5

Monday's WOD

20-15-10-5
KBS (35#)
Push Ups (knee)
*rest 3 minutes
20-15-10-5
DB Push Press (20#)
Box Jumps (20")

14:09

Somehow I got 4 seconds slower than last time with the same weight and height on box jumps. I think I lost time on the push ups, they felt more difficult than normal today.

Cheat smart: Why not substitute your regular beer for some gluten free beer (not pictured above)?

Saturday, November 7, 2009

Saturday

Saturday's WOD

Power Snatch
2-2-2-2-2
45-58-63(1)-53

then 5 rounds each for time:
10 overhead walking lunges (25#)
15 box jumps (14")
20 squats
100 m sprint
*rest exactly 2 min between rounds

1:34, 5:26, 9:25, 13:42, 17:36

total working time: 9:36

The snatch really got in my head today. I kept pulling way to early and couldn't quite get it. I'm glad we had the second wod today so I could redeem myself a little.

Friday, November 6, 2009

Nate


Friday's WOD

"Nate"

AMRAP in 20 min of:
2 muscle ups (6 red band pull ups/4 standing white dips)
4 HSPU (20" box on toes to abmat)
8 KBS (45#)

8 rounds + 6pu/4dips + 2 HSPU


Tuesday, November 3, 2009

Shoulder Press and Sprints



Shoulder Press
3-3-3
60-65-65(1) PR

then 5 x 200m sprints
1st :36 (2 sec PR)
total 3:53

I'm pretty happy about my SP today. That's definine
lty one of my weakest lifts and its good to see some progress on it. During the second sprint my legs started to get pretty tight and I slowed down a lot.


I saw this on Robb Wolf's blog... thought I'd share

Monday, November 2, 2009

back squat and pull ups

Mitchell Park, San Luis Obispo


Monday's WOD

Low bar back squat 5-5-5
105-115-120

then 100 pull ups for time
10:17 (red band)

I didn't feel very strong on the bs today, no PR.

Tuesday, October 27, 2009

Tabata Something Else

Tuesday's WOD

Tabata Something Else

pull ups-42
push ups(knee)- 84
sit ups- 80
squats- 115

total- 321


Monday, October 26, 2009

PR Monday!!

For those crossfitting cowboys


Monday's WOD

1 rep max clean and jerk

90#

I went from 75# to 85# and failed so I went down to 80 and failed that on the first attempt. I went off to the side and stopped watching other people and tried to visualize getting it. I got 80, 85 then 9o pretty easily. When I get closer to my max I really need to remember to focus and get in my zone because it helps me so much.

After the WOD I jumped on the pull up bars and got three in a row! It was the first time I have linked any at all. I felt like my kip was really good so it made it easier. Then I picked up the jump rope and got 14 double unders in a row! My previous max was 8.



People on a gluten-free diet need a sharp eye for labels. Some ingredient red flags are obvious, like wheat, wheat gluten, barley, or rye. But some foods have "stealth" gluten. Two terms to watch for are malt (which is made from barley) and hydrolyzed vegetable protein (it often contains wheat).

Tuesday, October 20, 2009

Nick's HOME!!

Tuesday's WOD

2 rounds of
10 HSPU (20" box)
15 Pull ups (red band)
10 dips (white band on feet)
15 pull ups
10 push ups (knee)
15 pull ups

15:37

Nick came home from the hospital this evening! He's up and ambulating and happy to be home.

Monday, October 19, 2009

I'm Back!

Monday's WOD

Deadlift 3-3-3
155-165-175 (PR)

then Grace
30 Clean and Jerks (63#)
3:37

I've been sick the past week and haven't worked out since last Sunday.  It felt good to be back in the gym!

Sunday, October 11, 2009

Solo Sunday

Sunday's WOD

Split Jerk
3-3-3

63-73-83 (2)

then NorCal Qualifier WOD A
500m row
30 burpees
10 shoulder to over head (63#)

5:54


Tuesday, October 6, 2009

Push Press + some

Tuesday's WOD

1 rep max push press
95#

then 2 rounds of
800 m run
30 knees to armpits

15:09

Definitely could have gone a little faster on the run.



Solid nutrition should enable you to look better, feel better, perform better and track biomarkers of health via blood work.

Monday Monday

Monday's WOD

A. Low-bar Back Squat; 5,5,5 reps; rest 240 sec

B1. DB Power Snatch; amrap in 1 minute x 3; rest 15 sec

B2. Jumping Squats @ 45#; amrap in 1 minute x 3; rest 90 sec

C. Janda Sit-ups; amrap in 20 seconds x 4; rest 10 sec


A: 110, 120, 125 (3, most days I think I'd be able to get 125 but I was still feeling Saturday a bit)

B1: 18, 18, 20 (20#)
B2: 21, 19, 20 (45#)C: 47
Total: 283

I saw this book at Lassen's the other day so I decided to look into ADHD and a gluten-free diet and found an interesting quote, "When you feed a person with ADHD, you are feeding the brain and not the stomach."


Sunday, October 4, 2009

CFV Affiliate Challenge

Saturday's WORKOUTS

WOD 1: "The Pull"
Row 400m
30 SDHP (55#)
25 Jumping Pull Ups

5:30


WOD 2: (broken) "Unbreakable"
AMRAP in 15 min of:
7 Shoulder to Overhead (55#)
25 Double-Unders

7 rounds

WOD 3:
4 rounds of :
400m Run
30 Squat-Clean Thrusters (65#)
15 Burpees (jump to mark 1ft over reach)

3 rounds+400m run: 35:04

What an awesome day at CFV!! Somehow I was tied for 6th place and had to do the final WOD. I was totally unprepared for this but gave it a shot anyways. I've never done squat-clean thrusters or thruster at 65# so I wasn't sure how it was going to go, but I managed to do 45! Even though I didn't finish the workout in the time allowed I'm still sooo proud of myself. I would have never imagined being able to do any of this when I first started at CFV in January. Everyone did so awesome!! Congrats to Luke, Jaala, Katie and Craig for bringing it home for CFV with 1st and 2nd place finishes!!

Katie and I happy to be done after a long day full of 3 WODs

Monday, September 28, 2009

I am Unbreakable

I thought it was cute to see everyone writing in their binders today so I had to take a picture

Monday's WOD

Should press 3-3-3
53-58-63(1)

then "I am Unbreakable"
(complete everything unbroken, if not start over on that movement)
20 db thrusters (20#)
20 cleans (25# plate, mod for pull ups)
20 sit ups
4 double unders
20 knee push ups
20 kettle bell swings (35#)

8:30

Those damn double unders almost broke me. Colin said to do 3, I wanted to be ambitious and try for 4. Next time I'll listen. I probably spent close to 4 min on that one part. Everything else was unbroken the first try.



Grass fed meat is the best, but if you cant find it or its too expensive make sure its lean.

Sunday, September 27, 2009

Certified

Mom, Robb Wolf, Darcy, Me and Craig
Yesterday my mom, Katie and I, joined by fellow CFV members Darcy and Craig, went to Robb Wolf's Nutrition Cert. I already had a pretty good understanding on the Zone (I should after doing it for 8 months) and I knew the foundations of the Paleo diet, but the cert really taught me a lot. Before I knew what to eat and now I have a better idea of why we need to eat that way. I could go on forever about what I learned so if you have any questions just let me know.
Before I was doing a pretty strict zone (11 blocks, most meals I would take away one carb and replace it with 3 fat blocks). I've been eating pretty close to Paleo but there are some things I want to change. I'll give it a try for a month and see how things go and if I need to reevaluate.

Changes I need to make:
  • zero dairy, not even in coffee
  • no zone bars
  • no more weight/measuring, but be sure to get a good hunk of meat, lots of fruit/veggies and some fat with every meal
  • post wod- proteins and carbs, little to no fat
  • try to take fish oil regularly (2 at breakfast/dinner, I should be taking more according to Robb, so we'll see how this goes)
There's probably more that I cant think of now but I'll adjust as needed. I'll post back about how everything is going. I'm also going to try to start posting some sort of "health note of the day" at the bottom of my posts.

Sunday's WOD

500m row
155.6 (PR)

then max double unders
8 (PR)

I just did the row on the 18th and got 157.3, I'm super happy with my time today, especially because I'm just getting over a cold.


It takes about 2 weeks for the gut lining (breaks down food so it can be absorbed, gluten creates an autoimmune response causing gut irritation which affects sleep and recovery) to heal.

Friday, September 25, 2009

Football Gone Bad

Friday's WOD

Football Gone Bad

3 rounds (1 minute of each) of:
thursters (mod jumping squats to bar) - 14, 13, 12
20" box jumps - 18, 14, 14
double unders - 2, 6, 8
push ups (hands on 16" box) - 14, 11, 10
pull ups (1 arm snatch 20#) - 15, 13, 13

Total: 177

My hand is still hurting when I have to grip anything, it sucks. I'm not quite sure what's going on with that but I'm going to take it easy for a while to see if it gets better.

164

Monday, September 21, 2009

sprints and more

Monday's WOD

4 X 200m sprint with exactly 2 min between efforts
:38, :40, :41, :45

then 21-15-9 of:
one arm SDHP (35# kettle bell)
burpee box jumps (18")

9:16

Burpee box jumps are hard!!

Friday, September 18, 2009

Push Jerk and 500m

1-rep max push jerk
103# PR

500m row
1:57.3

Last push jerk was 95# and I wanted to get at least 100 today. I need to be more explosive though, I know I can do more. This was my first time doing the 500m row. I went around 1:55-2:00 for the first 3oom then as hard as I could for the last 200m. Man, its crazy how much that can wear you out!


160

Tuesday, September 15, 2009

OHS and DU's

Tuesday's WOD

1 rep max overhead squat
83

then max double unders
4

Previous best OHS was 55#, and previous du's was 1! Today was fun!

Monday, September 14, 2009

AMRAP Wall balls and Pull ups




Monday's WOD

AMRAP in 15 min of:
10 wall balls (14#, 8ft)
10 pull ups (red band)

6 rounds + 7 wall balls

Last time I did 9 rounds + 10 wall balls (10# @8ft, green band). The wall balls were hard today. Pull ups were pretty good until the last round, the chalk was really far away and my bar was all sweaty.

158

Saturday, September 12, 2009

Crossfit Total!!

Saturday's WOD

Crossfit Total

Back Squat: 160
Shoulder Press: 60
Deadlift: 185

Total: 405!! (PR)

I was just looking at the last time that I did this and the only thing that went up was my back squat. In March, it was bs:123, sp: 58 and dl: 183. I'm still super excited about this!! Thats a huge PR on my back squat. I just have to work on the other two and I'll be in the mid/high 400s next time. Oh, and if you're thinking about getting weightlifting shoes, don't think, just do it!


156

Thursday, September 10, 2009

Snatch Push press +

Thursday's WOD

Snatch Push-Press
3-3-3
75-85-90(2)

then 6 rounds of:
3 Shoulder to over head (75#)
6 Chest to bar pull ups (red band)
9 Clapping push ups (knees)

12:12

Those snatch push presses were scary coming down. I got myself once pretty bad on the first 85#. I felt really good with the pull ups today, I think I did at least 3 rounds unbroken.


155

Tuesday, September 8, 2009

Tuesday

Arch Rock, Point Reyes


Tuesday's WOD


5 Sets of:

A1: High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest

A2: DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest

A3: Jumping Squats; 10 reps unbroken; 120 sec rest

A4: Laying down rope climb X 3, 30 sec rest

A5: Kipping Pull-ups; 15 reps; 120 second rest


A1: 85,90,95,100,105
A2: 15,15,15,20,20
A3:10 unbroken
A4: laying down rope climb x 3
A5: 15 red band


It felt good being back after school and going out of town. I got a pull up pr in the first round with 15 unbroken on the red band.



153

Tuesday, September 1, 2009

Jackie

Tuesday's WOD

Jackie

1000m row
50 thrusters (33#)
30 pull ups (red band)

14:24

I'm getting closer to those pull ups. This was a hard one today. The thrusters felt heavier than I thought they would.



151

Monday, August 31, 2009

Testing out the new shoes

Monday's WOD

Split Jerk
1 rep max

100#

I got my new oly shoes the other day so I was soooo excited when I saw lifting on the board today! It was my first time doing a split jerk but felt pretty good. I just need to work on the dips a little more.

150

Sunday, August 30, 2009

First WOD in the NEW BOX!!

Sunday's WOD

Helen

400m run
21 kbs (35#)
12 pull ups (white band)

14:43

I was a few minutes slower than last time but the kettle bells went up from 26# to the prescribed weight, and pull ups went from the green band to the white band. Even though I was slower, I'm still pretty happy with my time. Now I just have to link some pull ups together and when this one comes around in a few months do it RX'D!


149

Tuesday, August 25, 2009

clean pulls/800s

Tuesday's WOD

Clean Pulls
3-3-3-3-3
95-95-95-95-95

then 3x 800m run with 2 min rest between sets

3:28, 3:32, 3:42

147

Monday, August 24, 2009

15's

Monday's WOD

5 rounds of
15 push press (55#)
15 k2e (tucks...they're getting higher though)
15 dips (b-band knee)

27:10


146

Friday, August 21, 2009

Murph

Friday's WOD

Murph

1 mile run
100 pull ups (b-band)
200 push ups (knee)
300 squats
1 mile run

47:09

I split the pull/push ups/squats into 20 rounds of Cindy. All pull ups/squats were unbroken. Completing a workout like this feels sooooo good!!

144

Thursday, August 20, 2009

Back Squat

Thursday's WOD

Low Bar Back Squat
3-3-3

95-115-135(PR)

then AMRAP in 10 min:
10 KBS (35#)
30 Double Unders

3 rounds + 19

On the double unders after 18 on the first round I started counting failed attempts. I still have to work on those!

143

Tuesday, August 18, 2009

Max Snatch

Tuesday's WOD

Power Snatch
1-1-1-1-1

55-60-65(f)-65-70



141

Monday, August 17, 2009

Birthday!!

Monday Birthday WOD

"NorCal Qualifier WOD"

500m row
30 Burpees
10 shoulder to over head (65#)

6:13

Last time 6:44 (45#). For my birthday Luke, Nick and Katie got me weightlifting shoes and my parents got me lululemon clothes and a bag. I am so set!! Time to get some PR's.


140

Saturday, August 15, 2009

Team WOD

Saturday's WOD

In teams of two, perform all of the following for time:
800m Run (alternating at 400m)
400m Medicine Ball Run (alternating at 200m) (14#)
4 rounds of:
25 Wall Balls (14#/8ft)
25 Box Jumps (20")
25 Sumo-deadlift High-pulls (55#)
400m Medicine Ball Run (alternating at 200m)
800m Run (alternating at 400m)

Jenna/Faith: 29:33

We've been talking a lot about mental toughness and strategies to be come more mentally tough on the CFV site this week so I thought I'd try it out today. While Faith was doing her last 400m run I was trying to psych myself up for my last run. I closed my eyes and tried to forget about everything else I've just done and told myself the WOD for the day was something like 3X4oom sprints at max effort and I was on my last one. When Faith came in I was ready to go, I took off and probably got my fastest 400m time ever! Forgetting about everything else that happened before really helped me to push myself as hard as I could...and it didn't hurt that Huff was chasing me.


139

Thursday, August 13, 2009

Push Press + some

Thursday's WOD

Push Press
3-3-3
75-85-90(2)

then 10 rounds:
2 push press/jerk (65#)
4 goblet squats (35#)
4 KBS (35#)

9:15

Next time I'll get that 90 and then some!

Wednesday, August 12, 2009

double underssss

Wednesday's WOD

3 rounds
21 Double Unders
21 Burpees
400m run

23:28

Still working on those du's. For some reason I cant seem to stay in one place when I do them.


137

Tuesday, August 11, 2009

Girls day

Tuesday's WOD

A1: High bar back squat @ 30X0; 6,4,2,6,4,2 reps; 10 second rest
A2: Blue band, Chest to Bar Pull-ups; 10 reps, 6 rounds; 240 second rest
B: Wall-Balls (10# to 8ft); 25 reps, 3 rounds; 120 second rest

A1 65, 75, 85, 75, 90, 105
A2: dropped from bar 4 times last roJustify Fullund
B: 0 drops

Here's how the WOD went: 6 bs, 10 c2b, rest; 4 bs, 10 c2b, rest; 2 bs, 10 c2b, rest.... after all the back squats and pull ups were done then came the wall balls. By the last round of pull ups my forearms were on fire and I had to come off the bar 4 times, but all the other rounds were unbroken.

136

Saturday, August 8, 2009

3:30 PR!

Saturday's WOD

4 rounds:
400m run
50 squats

13:17

A few months ago I did this WOD and got 16:47. Today 13:17, thats a 3:30 PR!! I felt strong on the runs and the squats weren't too bad either. I guess 2 weeks off does a body good!

Friday, August 7, 2009

Friday

Friday's WOD

3 X max hand stand push ups

4-6-2 (green on green band)

then
500m row
21 dips (knees, b-band)
21 pull ups (b-band)

6:54

Those hspu were hard!! My pull ups sucked today. Towards the end I could only get 1-2 at a time.


134

Thursday, August 6, 2009

RX'D!!

Thursday's WOD

Tabata Wall-balls (14#, 8ft) - 70
1 Minute Rest
Tabata Box Jumps (20") - 52
1 Minute Rest
Tabata Kettlebell Swings (35lbs) - 45
1 Minute Rest
Tabata Double-unders - 21

total:188

All RX'D!! This is the first (of many) WOD that I've done RX besides running! Before today I think I've done maybe 3 double-unders in my whole life. Colin said to flick my wrists more, so I did and now somehow I can kind of do them. Every time I got one I would think "I did it, I did it!!" This goes to show that you should never say you can't do something, especially if you never really try.


133

Tuesday, August 4, 2009

5k PR!

Tuesday's WOD

5k

29:47

Previous best 32:18. My first thing I get to cross out on my goal list... Sub 30 5K!! I need new shoes though, my feet were killing me!! I'm thinking the Nike Free...you can even customize them!


132

Monday, August 3, 2009

Cindy



Monday's WOD

"Cindy"

AMRAP in 20 min of
5 pull ups (b-band)
10 push ups (knee)
15 squats (ball)

16 rounds + 5 + 4 (PR)

Even though I've been gone for a while I felt pretty good today. I did all of the pull ups and squats unbroke. Last time I got 13 rounds doing jumping pull ups. Next time RX'D??? I have to work on my pull ups and regular push ups!!


131

Tuesday, July 28, 2009

Tuesday

Tuesday's WOD

back squat
1-1-1
100-115-135

3x max dips (w-band, standing)
3-4-3

AMRAP in 12 min of
12 Front squat (20# db on shoulders)
12 dips (b-band knees)

5 + 12 fs

My mom and I are off to the BIG APPLE!! See you all on Monday!

Monday, July 27, 2009

Death by Suicide

Monday's WOD

Death by Suicide

1st round: 1, 20m sprint
2nd round: 2, 20m sprint
3rd round: 3, 20m sprints
etc...

7 rounds + 150m
So no WODs took place in Huntington, but there was a lot of wake boarding, stand up paddling!!


130

Saturday, July 18, 2009

Nicole

One of my favorite places; Huntington Lake, Ca

Saturday's WOD

Nicole

20 min of
400m run
max pull ups (blue band)
(score is the # of pull ups completed)

13-10-10-10-10-11
total: 64 (PR)

Last time I did 63 on the green band, my super excited about this PR!! My mom and I are leaving to go up to Huntington Lake this afternoon for a week...I have a few WODs in mind for our week away.  It will be interesting to see the effects of the high altitude, I know its going to be a lot harder!  



129

Friday, July 17, 2009

Know Pain, Know Gain

Friday's WOD

Know Pain, Know Gain

5 rounds for time of:
15 Wall Balls (10#/9ft)
15 Sumo-deadlift High-pulls (33#...effed that one up)
15 Burpees

16:03

I thought I had 45# for the SDHP but after the WOD I realized it was only 33#.  Next time, RX'd, and I'll double check the weight before :)


128

Wednesday, July 15, 2009

OHS

Wednesday's WOD

Overhead Squat
1-1-1-1-1

35-40-45-50-55

then 3 rounds of 
100 m farmers walk (30#)
200 m run
15 pull ups (blue band)

10:42

It was my first time doing weighted OHS today, it felt pretty good.  On a side note, I went to the dentist today and was told that my plaque levels were zero to low or something like that.  She started talking about how that was really good and how some people just have different types of plaque that can cause more or less harm.  Then I asked what my levels were the last time I was in 6 months ago and she said that it was moderate.   She  then went on about how diet can affect the plaque in your mouth. We obviously know that eating a ton of sugar, drinking soda, ect is not good for your dental hygiene, but it was interesting to hear how a healthy diet can affect the type of plaque not just the amount. 


126

Tuesday, July 14, 2009

20-15-10-5

Tuesday's WOD

20-15-10-5
KBS (35#)
Pushups (knee)

rest 3 minutes, then

20-15-10-5
DB push press (20#)
Box jumps (20")

14:05

First time using the 35# kettlebell today.  It felt pretty good, I didn't do all the reps unbroken but I definitely think it was time to move up.


125

Monday, July 13, 2009

Back from Aromas




Monday's WOD

3 rounds of:
2 minutes - Max Strict Pull-ups
2 minutes - Rest


30-13-11  (I was told that I was kipping a little bit, but I wasn't trying to, next time 100% strict)

For Time:
400m Walking Lunge

18:59

Wow, what an awesome weekend!  Being able to see so many amazing athletes perform such grueling workouts was so inspiring.  Watching Jason Kalipha collapse to the ground before the first run was over then get up, finish the run, and get 5th place over all was unreal.  I can't wait for next year!!


124

Wednesday, July 8, 2009

10K!

Wednesday's WOD

Run 10K

67:43

I knew it would happen eventually and I was always really scared of this one, but surprisingly it wasn't as horrible as I thought it would be.  My mom and I ran together for pretty much the whole time.  My goal was to finish with out walking and we both did it! Next time sub 60!

zone: 123


Tuesday, July 7, 2009

Fran won

Tuesday's WOD

Fran

21- 15-9
Thrusters (53# 1st round, 43# 2nd/3rd)
Pull Ups (blue band)

10:11

I let Fran get the best of me today.  The first round was too heavy and I already felt defeated by the time I was on my 15th rep.  I guess you can't PR every time. 

zone: 122

Goal: Fran RX'd by July 2010


Monday, July 6, 2009

wall ball running

Monday's WOD

5 rounds
200 m wall ball run (10#)
10 burpees

13:38

Man that 10# makes a huge difference.  No wonder I used to hate running so much!! After the WOD I worked on my pull ups and hand stands.  Faith gave me a good idea to add one pull up every week.  Last week I did one, so my goal for this week is to link 2 (we'll see how that goes because it's going to be a short week).

zone: 121

Saturday, July 4, 2009

HAPPY 4TH!!

Saturday's WOD
Deadlift 3-3-3 reps

155-155-155

4 rounds for time of:
50 jumping squats (in place of 20 lunges/25 squats)
100m Broad Jumps


29:00


zone: 120

Thursday, July 2, 2009

Filthy Fifty

Thursday's WOD

"Filthy Fifty"
For time:
50 Box Jumps (20" box)
50 Jumping Pull-ups
50 Kettlebell Swings (26#)
Walking Lunge, 50 steps (I did squats)
50 Knees 2 Elbows (more like tuck ups...I'm getting higher though)
50 Push Press (33#)
50 Back Extensions
50 Wall-Ball Shots (10# to 8ft)
50 Burpees
50 Double-Unders (tuck jumps)

35:24

Wow. That was filthy to say the least.  I was chipping away at everything ok until I got to the last thing, I did about 10 jumps and couldn't breathe anymore.  This was the first WOD I actually thought I might not finnish.  I'd wait a few seconds, trying to take deep breaths then do a few more jumps but the feeling came right back.  But, I knew I couldn't quit.  I've never been one to say I cant do something and it wasn't going to happen tonight.  It made me feel better knowing that there was a highly trained paramedic (my brother) standing a few feet away... just incase.  I don't know how I finished but I did.  My goal for next time: RX'D (hopefully it will be a while)


zone:119 

Tuesday, June 30, 2009

Death by Pull Ups

Tuesday's WOD

Death by Pull Ups

11 rounds + 10 pull ups (blue band)

I wasn't sure what to aim for on this one but I was hoping to get more than I did.  During that last round I was doing the pull ups one at a time and my grip was gone.  Lets see if next time I can do this one with out any bands (hopefully it won't come up for a while)

zone: 117

Monday, June 29, 2009

First Pull Ups!!!

Some of the lovely ladies of CFV at the Ojai Valley Spa

Monday's WOD

Back Squat 5-5-5
95-105-120

then Tabata Mash - 16 rounds alternating between:
Kettlebell Swings (26#)
Box Jumps (20")

lowest kbs: 9
lowest bj: 6

I got my first pull up today after the WOD!!!!  The bottom of my chin hit the top of the bar so I know I got all the way over.  I tried to do it again so more people could see but didn't quite make it, but I waited a little longer and got my 2nd pull up!!  Sooo exciting!!!!

Saturday, June 27, 2009

Memories

Sweat Angel post Kelly

Saturday's WOD 

Kelly

4 rounds
400m run
20 box jumps (~15")
20 wall balls (10# 8ft)

18:45

This one really brings me back to where I started...January 3rd, 2009, my first crossfit workout.  I don't have it written down but I think I did 2 rounds of 400m run, 20 step ups to the 12" box, 20 wall balls 10/6# and it took around 12 minutes.  I had never felt so tired in my life, I was sore for a week, but I lived.  

zone:116

Friday, June 26, 2009

1 mile + 105 burpees

Friday's WOD

Run 1 mile 
every minute do 5 burpees

20:53

For some reason I thought this one would be kind of fun...It wasn't.  The running part was fine but the burpees killed me.  At the very end I had about 30 seconds to make it to the door so I sprinted as hard as I could but just barely missed it.  It took everything I had to do those last 5 burpees and make it inside.  

zone: 115

Thanks to everyone who did the zone challenge and gave me a gift certificate to my favorite profesionail!! 

Wednesday, June 24, 2009

pull ups/dips/sit ups

Wednesday's WOD

AMRAP in 20 min of
10 pull ups (blue band)
10 dips (blue band on knees)
20 sit ups

6 rounds + 10 pull ups

zone:114