Tuesday, April 29, 2014

WOD 30


Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch (work up to heavy set)


Metcon (AMRAP - Reps)
up ladder of 5-10-15-20-25-30... Wall Balls 30/20 - 10 ft line.
5 Hang Power Clean, 165/115 between every set of wall balls.

Rx Plus - as written
Rx - 20/14 - (10ft/9ft line) 135/95


Made it 17 wall balls into the set of 30 for a total rep number of 117.
Used the 20 lb wall ball and did 95 on the power cleans as they were supposed to stay unbroken and I didn't think I'd be unbroken by the end at 115. 

The snatch complex I stayed lighter on because I need work on the OHS position. It got better by the end of the work during that session but its something else that needs to be addressed. 

Got to the box early and spent 15 minutes working on jump rope. Then did another 10 minutes after the class.
I am getting more consistent with single-single-single-double-single-single-single-double. Next goal is working it down to 2x single then double, 1:1 and finally to be able to string doubles together. 

Cycling 4/27

It was a perfect Sunday morning for a ride.
I looked around on MapmyRide for any 30ish mile routes around me and found one pretty quickly. I modified it a little bit and got ready to head out.

30 is farther than I've ridden in quite a while but I really enjoyed it. It's amazing to me the amount of endurance I have just from doing CrossFit. I didn't fly through the ride but I did well. Averaged 13.7

I did get tired near the end of the ride but it was a wonderful day.

Monday, April 28, 2014

Owls Roost Rumble


My friend Adam convinced me to sign up for a 3.5 mile trial run.

I've been doing CrossFit 3+ times a week but only run a mile a few times this year. I had a goal of 47-50 minutes but I thiought that might be a little aggressive. My stretch goal was below 45 minutes. I know trail running goes a little slower (for me) than road but thought I would be okay.

Ran the first mile in under 10 minutes. Miles 2 and 3 had a bit of walking in them and were both around 12 minutes.

I finished with a time of 43:41 and I left very happy with that.

Adam ran it in just over 32 minutes and would have had a great chance to place 3rd in his age group if he hadn't gotten off trail for a minute or so.

Few photos of the event.

Adam & I at the finish:

Coming into the finish line:

WOD 29


Clean and Jerks (work up to heavy load)
Power Clean + 2 Front Squats + Jerk


Surfer on Acid (Time)
3 RFT:
400m Run
21 Burpees


Worked up to 155 on the weight lifting. Felt pretty good about it. Need more work on the Jerk.

Surfer on Acid took me 11:33. I'm a slow runner and the burpees sucked. However, I didn't have to stop during the burpees so progress is made. 

Thursday, April 24, 2014

WOD 28

21 Minute EMOM
Min 1- Row 200m
Min 2 - Spring 100m
Min 3 - 20 DU's or 40 single jump ropes

Repeat 7 times.

I put the skill portion info to work on the first minute on the rower, and was probably the first one off, about 35 seconds or so. I was flying. That was probably a bit hard to go out and then sprint out the 100. Second round I still did pretty well. The third and fourth hurt me. Then I knew it was on the down hill and I just tried to row steady, and finished around 48-50 seconds for each 200. Hop off and try to run, not a lot of sprinting going on. I didn't get many doubles in any of the 7 rounds (had a type earlier it was a 21 min EMOM) becasue I just wanted to get through the rope portion and take a few deep breaths.

Had to work an event tonight, and man does it suck cooling down for about 10 minutes then having to shower and put on a button up shirt. I was still just sweating. Got the air on full blast and by the time I got to the event I was okay.

Wednesday, April 23, 2014

WOD 27


Yesterdays workout kicked my ass. 

Metcon (Time)
For time:
2k Row
30 Burpee Box Jumps (24/20)
30 1-arm DB Snatch (25/45)

I tried to maintain a steady pace on the rower but still got slower than I wanted and the Burpee Box jumps just beat me into submission. The DB snatches weren't nearly as bad as the first two parts. 


WOD 26


100 wall balls
100 ring rows 

I considered doing all the wall balls then pull-ups. 

But did 10 sets of 10 each. 


That was tougher than I thought it would be. And I really felt it the next day in my legs.

Thursday, April 17, 2014

4/17 - No WOD

I was on the fence about working out or not today and I just decided that I wouldn't.
Not working out is still something i struggle with every day. It's like an internal battle of

are you not working out because you want to be fat and lazy forever


is there a real reason and you need to listen to your body.

I know the obvoius answer is listen to you body, but I have to really listen. Am I letting my mind make excuses or do I need a day off.

I woke up tired today after both jobs and a workout yesterday and wondered how I'd feel by around noon.
Still kind of dragging and I would noramlly recheck again this afternoon. Thursday's are a night I don't have plans so I could usually go in the afternoon.

Today I'm helping a friend move into his new house so I'm sure that will be a workout and it might be a good thing I didn't make it to the gym today.

Wednesday, April 16, 2014

WOD 25 - Crazy Grace


Front Squat (Quickly work up to a heavy double (not max))


Crazy Grace (Time)
75 Clean and Jerks,

Rx Plus - 115/75
Rx - 95/65

PR'd the Front Squat at 185.
Did 195 once but failed on the second one

Crazy Grace was a combo of Grace & Randy

I wasn't quite ready for the Rx so I did the workout at 75lb and that was tough.
The first 50 went by fairly quickly but then it got hard.

Finished in 10:08

It's going to suck carrying trays tonight at outback...

Monday, April 14, 2014

WOD 24

This WOD was on 4/10/14.

Skill was working up at a 1 rep max on the squat snatch.
I had 115 and really wanted the 135. I was too stubborn, I'm sure I could have gotten 120 or 125 up but failed on 4 attempts at 135.

The WOD was 10 Rounds for time of:
10 TTB
10 Ground to overhead

I did toes to rig and not toes to ring because I knew that by the end I wouldn't be able to do them properly. I did the ground to over head as almost all snatches and a few cleans and press. I used 75lb for that. It was an ass kicker.

Time 19:11

For the first time today, doing the wod I felt like my form on the snatch was good. It's taken a little work but I'm feeling comfortable about that.

Sunday, April 13, 2014

Roubaix Time!

The most famous spring classic race, Pairs-Roubaix was today.

(photo from velonews.com)

But that's not what today's post is about. It was a beautiful day and I knew that I had to get on the road for a little bit. My bike is a Specialized Roubaix, and I love it. I went on my favorite 15 mile route today and it was fun. The wind was really tough from miles 2-7 but the tailwind from 7-12.5 was great. The few hills on this route didn't cause my too much problem, I'm going to credit the amount of squats we do for that. I hope to ride the 15 mile loop 2-3 more times before adding on any more mileage. Lets just hope for more beautiful days like today. 

Those who know me, know that I come and go through hobbies with a passion (some say obsession). Cycling in 2009, Tri in 2010, Photography in 2011-2012, Golf 2012 & 2013, but I always go back to cycling, even if it's a part time fling and I don't fully devote myself the way I did in 09. 

I've been cycling since I was in middle school and the time on the road is something I miss when I don't do it as much. It's a time to enjoy nature, at times have peace and solitude and other times fun with friends in a group ride. This year I plan to enjoy my time cycling, once or twice a week, using it as a fun cardio and endurance building activity and continue to do CrossFit 2-3 times a week as well. I guess my passion for 2014 could be said to be CrossFit. (see the past 20 or so posts as I chronicle my journey through the WODs (workout of the day)). 

I really believe those two activities combined will help me reach a fitness goal that I have this year. I want to get healthy and be fit. I have some numbers in mind but I'm trying not to just emphasize numbers on a scale as weightlifting will add muscle and help tone so although the numbers might not go as low I'll be in better shape. I want to do this for me now, and for my future. Its obviously unhealthy to carry extra pounds around every day, there isn't any disputing that. 

I really enjoy the exercise, it's the eating better that I always struggle the most with. I've gotten used to eating quickly or conveniently and I will go through spells of healthy eating and fall right back into old habits if I'm not very careful. I will be working with Joe at College Hill CrossFit to review what I eat and what I can improve on. I plan to use him as an extra layer of accountability as well. It's easy to under-eat when you try to change and eat healthy, so that's something I don't want to fall in the trap of. It will be impossible to do a CF workout or a decent long ride on a bike without decent nutrition. 

I have my yearly cardiology appointment tomorrow and I'm hoping for a good report from Dr. Chandra as I've been more active the past 3 and a 1/2 months than I have in a while. 

Wednesday, April 9, 2014

WOD 23 - Another CrossFit Lady - Diane

I found a stopping point and got away from work for a WOD before class yesterday. I'm so glad I did. Working out is just a great way to clear my head of everything and it's refreshing.

Yesterday we had Diane programmed.

And the skill piece before that was deficit HSPU (or whatever phase you are at). So I spent my time, trying to get comfortable kicking up to the wall and holding that position. That's going to take some more work, but it's one of the things I really want to be able to do proficiently.

For Diane I did 185 lb deadlift and did box hspu's with as much plank as i could get
Took 6:43.

I will probably go for the rx weight on the deadlifts next time (225) as 185 wasn't too much of a problem. I know my time is going to go up whenever I can get to the hspu b/c that's going to be a tougher challenge than what I did today
Round 1 was 10-6-4-1
Round 2 was 5-5-3-2
I wanted to go unbroken on the last set of 9 but had to drop after 6.

WOD 22 - Isabel

I've gotten a little behind so the next few posts are going to be short and to the point.

After the warm up we had a 10 minute skills portion. It was
evens - 6-10 HSPU ( i did box)
odds - 40 singles or double

The goal was to work on each movement. I did 3 doubles in a row but am getting to where I can do single-single-double-single-single. That's how Joe recommended I learn to do the doubles. That way once I get one I keep jumping and not fail on the next attempt.

Isabel is 30 snatches for time.
RX weight is 135.

I did 75lb as I need to keep working on the form for snatch. I did it quickly but am looking forward to doing this one again with more weight in the future, and I'm sure that will add more time.

Time 2:26

Thursday, April 3, 2014

CrossFit - WOD 21 - Another CrossFit Lady - Christine


Deadlift (Work up to a heavy triple)


Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

I'd done deadlifting once before as part of an open workout and kept the weight at 135lb. 

We had 15 minutes to workup to our heavy tripe. I started with 135, moved up to 205, 235, 265, 295 and topped out at 305. I felt like my form was really good and that was reaffirmed when I got up without back pain. 

I knew I wasn't going to do bodyweight for Christine, but still went a little to heavy. The goal was to go unbroken or just break it into two sets. I had to do it in singles or doubles. And box jumps absolutely wreck me right now. 

Christine Time was 16:11. 

My First CrossFit Lady - WOD 20

I was going to be in Asheville for just over a day to help work the Western NC walk in Fletcher. The walk location was very close to where my borther and sister in law live so I crashed with them.

I got up to Asheville early because I found a box that had an afternoon class. I went to CrossFit Pisgah for a workout. They had 14.5 programed and I’d just done that the previous day.

Thankfully they also had an alternate program. It was my first CrossFit lady, Karen.
Karen is 150 wall balls for time. 20 lb wallballs.
I did it with a 14lb wall ball and did it in 7:41.

I hope to have a similar time next time I do it with the heavier ball.