Ugh, More Thrusters...

After yesterday's workout, I was in no mood for more thrusters. So, when I walked into Tillman today and saw them on the board, I almost turned around! I am really glad I didn't though. Wednesdays are one of my only days to make it there. And I am never dissapointed when I leave.

Another AMPRAP in 20 minutes:
30 double unders
30 thrusters (45#)

I did 4 rounds + 30 double unders and 1 thruster

That is 120 thrusters! A. Lot. All I can say is that I am glad tomorrow is a rest day. My double unders were good. It took me a little while to warm up, but at the end I ended up doing 20+ in a row. Yay! More Friday.

Thrusters, Hang Powercleans, SDLHP

Yesterday's WOD was done at the YMCA, which is never my favorite. Not because of the gym itself, but there is no one there to push me and the element of competition is taken away since I am by myself. I actually like the gym there, especially compared to Gold's Gym. But that is a whole other story.

This WOD was taken from the crossfit.com web site. Women's RX weight is 65#, men's is 95#.

AMRAP in 20 minutes:
5 Thrusters
7 Hang Powercleans
10 Sumo Deadlift High-pulls

My result was 5 rounds + 5 thrusters and 7 Hang Powercleans.

I was not that happy with it. I am never as motivated when I am solo. It just isn't as fun! Not to mention I always get strange looks with all the weight I am throwing around (haha! wink, wink!).

There Go My Dreams Of Being A Hand Model

One of the unfortunate side effects of crossfit is nasty hands. Seriously, when I put moisturizer on my face this morning I scratched myself pretty good. The WOD on my birthday a couple of weeks ago involved a lot of pull ups and I was lucky enough (or so the good people of Tillman thought) to earn my first rip on the palm of my hand. I did not get a picture of it. (I know many of you are like, "gross, why would you do that?" But apparently, it is sort of a rite of passage for crossfitters) Well, today's WOD involved more pull ups. We did what is called a pull up ladder. First minute you do one pull up, second minute you do two, third minute three pull ups and so on and so forth until you can't do any more within a minute. I only got to ten before this happened.



I could have done so many more! But my hand was not having it. It started to tear again in the same place as last time, just when it was almost completely healed. Luckily, I stopped before it REALLY tore open. Now I just have a big blister. Anyway, enough about my nasty hands. The next WOD was:

Back Squats
3-3-3-3-3

I maxed out at 165#. Not sure how many rounds I actually did.

I have done more weight in the past, but clearly I was not doing them right. At Tillman they put a butt ball (big medicine ball) behind you that you have to touch with your backside when you squat. Much more tough than my other squats.

Fight Gone Bad IV

Well, the workout that I have been talking about for so long is DONE! Yesterday's FGB IV was a success! My goal of raising $150 was blown out of the water. My total was $275! Thank you to all my friends and family that donated! Tillman Training raised somewhere around $6000, and this is only their first year doing it.

The workout itself was another PR for me! My total reps was 227, 2 better than the weekend before. Not as great as I had hoped for, but at least I didn't go down. There are some amazing athletes at Tillman Training. I hope to get there at some point. Baby steps though! Here is a lovely picture that a friend took of my suffering! Haha! Gotta love my funny face! Seriously thought I was gonna puke at the end...

Not Feeling It

Wednesdays workout was tough to get through. Not so much because it was physically hard (although, it was as usual), but because I was worn out mentally. There are other factors in my life right now that are taking it's toll. If you know me at all, you know what I am talking about. Anyway, here is the WOD and my sucky time.

3 Rounds For Time Using 20# DB's:
21 DB Thrusters
21 DB Lunges
21 DB Cleans

Time - 16 minutes

Yesterday and today are rest days for me in preperation for FGB tomorrow. I don't want to be fatiged or sore and I even got a massage yesterday! I am super excited and going to give it my all for cancer and wounded warriors! Wish me luck!

My Shoulders Are Shot...

And I did not even finish! I am always fooled by these types of workouts. You know, the ones where you lift as much as you possibly can in just a few reps? I was in a hurry today to get to playgroup (that is what I am telling myself anyway) so I did not finish. Here's the WOD:

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Here are my results:

Shoulder Press 65-75-75-75-80
Push Press 85-95-95-100-105
Push Jerk 115(fail-3)-105-105

Although I did not finish, I can already feel the soreness coming on. My PR for Push Press is 110, but that was a single rep. So doing 3 reps with 105 was alright with me. Overall, I am pleased with my numbers. It has been a long time since I have done this.

I have a workout tomorrow at Crossfit Cedar Park and I am hoping they will keep it easy since we have FGB on Saturday! (I can see them laughing at me right now as I write this. The truth is, I have never had an easy workout there.) More tomorrow!

Tabata

Today's WOD was an RX for me! When I first started back up with crossfit a few months ago, I had to do push ups on my knees. I was having shoulder pain that was exasperated by doing push ups. The good people at Tillman Training suggested that I move my hands in closer to my body and drop to my knees if I had to. That did the trick and did a number on my triceps. But today I decided to move back up to regular push ups! It was slow going, but at least my shoulder no longer hurt! Here was today's WOD and my results:

Tabata

Complete 32 intervals of 20 seconds work followed by 10 seconds rest. Each of the 8 intervals are as follows. There is no rest between exercises. Post total reps to score.

Row: 54 cal
Sit ups: 10+12+12+12+12+11+12+12=93
Push ups: 10+8+6+6+6+5+6+5=52
Squats: 20+16+15+13+14+13+12+13=116
Total=315

Next time I am shooting for 335. :)

Fight Gone Bad Preview

Yesterday's WOD at Crossfit Cedar Park was a preview of what is to come next Saturday. As many of you know, I am participating in FGB IV benefiting Wounded Warrior Project and Athletes for a Cure. As a Navy wife and with many military friends, I hold this event close to my heart. If you have not donated yet, you can do so here. Thank you, thank you!

WOD - Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

◦Wall-ball: 14 pound ball, 10 ft target. (Reps)
◦Sumo deadlift high-pull: 65 pounds (Reps)
◦Box Jump: 20″ box (Reps)
◦Push-press: 55 pounds (Reps)
◦Row: calories (Calories)
◦The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

RX weight for men is 75 pounds for SDLHP and push-press and 20 pound medicine ball.

My total was a PR for me - 225

Yay! Hopefully I can improve even more next weekend!