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

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


Sweat Angel post Kelly

Saturday's WOD 


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


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.  


Friday, June 26, 2009

1 mile + 105 burpees

Friday's WOD

Run 1 mile 
every minute do 5 burpees


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


Tuesday, June 23, 2009


Tuesday's WOD

10 X 40m sprints
45 second rest

high/low score was 7 seconds

My legs are feeling yesterdays squats and the sprints right about now.

zone: 113

Monday, June 22, 2009

Squat Clean

Monday's WOD

Max Squat Clean

then 2 rounds of tabata squats (8:00)

I could have done more on the squat clean but there wasn't enough time.  I wasn't sure where to start because I've never done it before and didn't go up enough each time.  Now I know to start heavier next time. 

zone: 112

Saturday, June 20, 2009

Lots of Burpees

Saturday's WOD

800m Run
25 Burpees
25 Inverted Burpees (15# db instead of handstands)
800m Run
15 Burpees
15 Inverted Burpees
800m Run
5 Burpees
5 Inverted Burpees


I have to get those damn handstands!!!


Friday, June 19, 2009

20 Inches!

Friday's WOD

6 rounds of
3 muscle ups (6 b-band pull ups/6 p-band dips)
6 deadlifts (113#)
9 box jumps (20")


I may or may not have been warned about the high box jumps today, so when I came in I decided to try the 20" for the first time.  The first attempt did not work, I don't think I even jumped at all (I was a little scared).  Then once everyone was watching I finally did it.  Completing this WOD w/ out falling on my face is huge.  During the first WOD ever at CFV I couldn't keep my feet together and jump up to the 12" box and now I can do 20 inches!! WOOO HOOOO!!!


Wednesday, June 17, 2009


Wednesday's WOD

DB Power Snatch (20#L, 10#R)
Jumping Squats
Pull Ups (g-band C2B)


then tabata sit-ups (lowest-9)

Tuesday, June 16, 2009


Tuesday's WOD

AMRAP in 20 min of
30 KBS (26#)
30 Weighted Sit Ups (25#)
400 m run

3 rounds +30 + 30

Man I needed that today!! I didn't go to full extension on the KBS because of the shoulder, but its feeling a lot better today.

zone: 108

Monday, June 15, 2009

One arm

Monday's WOD
1 armed shoulder press (5x)
6 rounds of 5 one armed ring rows (30 second rest between each round)

Friday, June 12, 2009

back squat + metcon

Friday's WOD

Back Squat

103-113-123 (PR)

For time:
SDHP (43#)
Jumping Squats (subbed for wall balls)
Box Jumps (16")


I had another 25# plate on top of the box jumps at first but after doing the jumping squats there was no way that was going to happen.  Previous best bs for 3-3-3 was 113#.

Wednesday, June 10, 2009

Day 2 testing

Wednesday's WOD:
Day 2 of Level 1 testing

√ 3/4 bw deadlift
√ 1/4 bw shoulder press
√ 400 m run (1:26 PR)
√ 10 SDHP (55#)
   10 second L-sit
   1 dip
   7 rounds of Cindy
   15 Overhead Squats

I did a modified Cindy (ring rows/sit ups/squats).  My shoulder is feeling better today but I still want to take it easy for a bit so I don't re-hurt it. My last 400 was 1:34 on May 11, I'm really happy with my time today.


Tuesday, June 9, 2009

Day 1 of Level 1 testing

Day one testing:

√ 50 squats
√30 sit ups
√ 30 second hang
√ 500 m row (2:14)
√1 mile run (8:34)
   25 KBS
   25 Wall Balls
   10 push ups
   3 pull ups

I didn't even attempt to do the KBS, WB, push/pull ups because of my shoulder.  I think the only one I would have been able to do is the KBS.  I'm really happy with my mile time! Thats 24 seconds faster than the last time, just 11 days ago!

zone: 106

Sunday, June 7, 2009


Sunday's WOD

1-1-1-1-1-1 Power Clean

100 push ups for time


Practice power cleans 
then 100 sit ups for time


After Friday's WOD my shoulder was really hurting.  Its been feeling better but when I was practicing the power cleans it was starting to hurt again, so I didn't do the power cleans or push ups.  I'm icing it right now so hopefully it will be back to normal soon!

zone: 104

Friday, June 5, 2009

Wall balls/ Pull Ups

Friday's WOD

3 X Max Handstand hold

:18, :24, : 20 (backwards walk ups and about 2ft from the wall give or take)

AMRAP in 15 min
10 Wall Balls (10#, 8ft)
10 Pull Ups (g-band)
I really need to start working on my kick ups for the hand stands more!  


Wednesday, June 3, 2009

Nancy w/o Overhead

Wednesday's WOD

5 rounds of
400m run
15 overhead squats (I did front squats @ 45#)


zone: 101

Monday, June 1, 2009

100 days in the ZONE!

Today is my 100th day doing the zone! I started on January 25th (just over 18 weeks ago) so I've obviously had some cheat days in there.  The first few months a cheat day for me was when I went out somewhere and didn't weigh or measure, even if it looked close, I didn't count it.  I'm now a little more lenient with that.  In the 100 days I've been doing zone (and crossfit of course) I've lost 30 pounds!  Not only that but my workouts have improved sooooo much.  I'm looking forward to what my next 100 days in the zone has in store!

Monday's WOD

Front Squat


then: 15-12-9 of
Thrusters (20# db)