Sprinting thru De-Fyght gone bad

Fight gone bad with an extra round in it....I think I might call that a bit hellacious!
With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)

No rest between stations; 60 seconds rest between rounds. 4 rounds
Good news though - I did almost all fully prescribed, except for the box jumps. Still a bit gunshy on the box jumps -but I think next time I can do it. I went with the double unders, one very slow one at a time. I'm so shocked that I land it that my feet glue to the ground.

I kinda liked the sprints today though...good thing the kid came in the park...gave me the extra oomfph for the last couple rounds, when the my energy starts starts deflating.

Tomorrow will be a day at the salon...tee hee....beauty before brawn (chuckle chuckle giggle snort)

Pushing and Pulling with Helen involved

Well, now - Friday we did Helen - aka 3 rounds of 400m run/20 kettleball/12 pullups. I completed in 16:14. I think my pullups were weak.....and I had the longest time of the day (yes, this is the competitive side of me!)..
Yesterday was push pull - 3 reps deadlift/bench press for max weight. I deadlifted 215...and bench press was disappointing - 1 rep at 145. Jinkies - last time I at least got 2 in. That bummed me out - because I wanted the 145 full success. Oh well..this is focusing on the bad.

The good part about the last couple days is 1. I actually did the 400m unlike the other times I've done this one, and only ran 200m. So, that's something.....and although I failed on the BP - I did finally succeed on doing a (note the "A") double under during warmups. ...and I repeated that single double under 7 or 8 times - so bonus - unless that was a freaky moment in nature, that won't ever repeat itself, I can at least do single sets of double unders...one at a time...but still double unders.

Achilles - a little more tender than it was before the running/DU's...but not too bad....i think I can start working it a bit more...slowly.

Cindy...and squat central

Cindy...(aka 5 pullups/10 pushups/15 squats, as many rounds as you can in 20 minutes) I like Cindy, but again, Speedy Gonzales, I ain't!! improvement over last time exactly 1 round. This time I got 10 rounds in plus both p.u's. Eh...fair.

Tonight..was "breathing squats" a funky concept I must say. 5 rounds of 20 for weight. 20 squats....far different than 1 or 3 or 5. ...and the whole breathing thing, throws a weird pause into the whole matter. I did ok - felt strong...did 65/85/105/115/125. I did kind of like this one...it was more of a strength thing and didn't suck the wind out of me like most everything else. I really need to get my stamina up, I may do better at Cindy,FFF, etc... Que sera sera.

Filthy Freakin' Fifty...it's a bad word

Filthy Fifty - a hell like you've yet to experience....
- 50 box jumps (24"/20")
- 50 jumping pullups
- 50 kettlebell swings (16 kg/12 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press (45/35)
- 50 back extensions
- 50 wallballs (20/16)
- 50 burpees
- 50 double-unders
for time

I might have liked this one..or even basked in the workout afterglow had I actually finished it. This was the ultimate punisher - you have got to have some major stamina to keep workin' through. Looking at it, it looks hellish enough, but doable....then you try to do it. We were cut off at 40 mins. I didn't get to the 2nd set of burpees or double under substitutes of up/downs - which probably would have taken me another 20 minutes or so....because I cannot do burpees fast. In fact -speed is not my forte....I think I must focus more on form for most things because Speedy Gonzales, I am not. Anyway....this was even more difficult than I envisioned. Someday, maybe I'll be able to do it...just like the a real pullup. I just don't like not doing the whole thing.....that is going to grate on me and irritate me when I think about it. If you start something - you should finish - it's one of the golden rules...ARGH!

Stations...fun that warps into a special kind of hell

I always look forward to stations....until we actually do them. This one kicked my booty, and left me more thoroughly exhausted than I've been in a long time. I couldn't even get the energy up to shower until an hour after I got home.
Yesterday was 16lb slamball, 20 inch box jumps, although I did step ups, renegade rows (do a push up then lift a 20 lb dumbbell, do another push up then the other arm - that counts as 1), then onto 24kg kettelbell swings, 65 lb thrusters, and pullups.

Well, after doing all the others, my pullups were a bit lame...my arms were weak at that point. Who knew that the 24 kg KB would me so much harder than the 16kg???? Okay - maybe any reasonable person who can do math and figure out that it's 50% more...but I'm a bit math deficient, so that just didn't register.....all I knew is that I wanted to be as close to full strength as possible.....OY! I'm a genius sometimes.

Today, a day later..not too bad - when I do get the muscle soreness now- it seems to go away pretty quickly- like a day or so. That is liveable!! Now I just need to get the achilles back.......someday.

Silly shoulders and snatches

Got alot of shoulder work done in the last two days.......ALOT.
yesterday was shoulder press 1 1 1 1 1 /push press 3 3 3 3 3 and push jerk 5 5 5 5 5..
Shoulder press -I'm in a rut....can't break free from the 105 max...push press - I got 2 in at 120......and push jerk, I hit 95. Not bad.

Today - was 75 power snatches for time......I feel like I did pretty good on this one..full strength, 55 lbs....in 10:10.

Not sure what else to say, except now that I'm home - relaxin' a bit....I think my shoulder muscles are a bit on the sore side...hmmmm.....we'll see how I feel tomorrow.

I think I have a pullup problem

I did ok on the pull up workout yesterday, but I think I will forever be stuck in the Blue bands. I failed miserable when going to one blue one red...it was very sad and irritating.

...and WOW!!! - my overwhelming jealousy of Patty, who is on the verge of pull up success was highly evident. Pullups are my nemesis...I want them bad - but I can't get that last little part to bring my chin well over the bar......it drives me batty. Oh well....someday, I guess.

mixed up jumble of sandbag hell

200 meter sandbag carry (75/50 lb)
- 20 kettlebell swings (24/16 kg)
- 200 meter sandbag carry
- 20 front squats (95/65 lbs)
- 200 meter sandbag carry
- 20 box jumps (24"/20")
- 200 meter sandbag carry
- 20 pushups

One time through for time

My verdict is still out on this one....it was a hard one..but I was with the super heros in the 530p group, so I was definitely the weakest link! I didn't do too bad though....finished in 14:55....sounds decent in theory, but in reality it was almost a full 5 minutes slower than Shannon the "wonder woman". Shannon is amazing...all I gotta say!! At least I did do full girly weights...except for the box jump, and I probably would have given that a shot if my achilles were up to it.

Achilles is better - not quite..but almost normal today..I tried some jump ropes during warm up - we'll see how that feels tomorrow. Only time will tell. Speaking of warmup - I must have been super bad...because I couldn't do anything right on that PCV Oly round up thingy that we did......Form, shmorm, try as I might, it just wasn't right (hee hee!! Look, I made a rhyme!)

my first jock injury...CFT 555

Yesterday was one handed kettleball snatches-although I thought they were cleans. Whoops, I'm a bit of a dorknut. Either way...I'm not so good at them. I actually can't remember exactly how many I did- it was alot the first go round at a really light weight- 8kg. (as many as you can for 10 minutes, 3 min. rest, then another 10)...second round I went up to a whopping 12kg, this is what caused my blister to form, pop and tear all in one dramatic flourish. HA! okay that's a big melodramatic...but, it's a bit of a jock wound so that's all good. Sporty pain is alot different and more acceptable, than "I was sitting on the couch too long watching old Gilligan's Island reruns and eating a fudgicles" pain. (Not that I ever did that, but the image kinda busts me up - again, I state - I am a dorknut.)

Today was Cross Fit total - I beat my PR's on all....in total, by 55 lbs.
Back Squat - 225
Overhead press - 105
Deadlift - 225
Deadlift is pretty much my nemesis.....I can do them ok.....not great..not horrible....I just don't like them all that much..not sure why. But I dig the squats...and of course, I really, really like bench press..too bad that's not part of the CFT total. AH well.

Fran, Sprints and whatnot

Yesterday was sprint work...but not for me and my wretched achilles....no , no instead of running as fast as you can for 15 seconds.....I got to do 982,000 lunges. Not nearly as fun as pretending you're 6 again. Ah well, it was something. But OUCH! come 5pm or so today - major ass pain!

Fran was much harder than I remembered.....I finished 10:10...I did do full girl weight on the thrusters...YAY!!...65 lbs, but my nemesis the pullups are still around.

Good thing...got a happy little tip on the pullups at the end...it may help...I think I'm kind of happy about that...not much closer to the real thing, but it felt like I at least had the right motion.

First Entry...Fight Gone Bad

Okay - I am on this bus - so here goes....

DEFY-ight Gone Bad"The DEFY! take on CrossFit's "Fight Gone Bad"

With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)

No rest between stations; 60 seconds rest between rounds.

I did okay at this...not the best I can do, but not the worst. I'm not generally that strong Saturday mornings...not sure what the difference is - but I'm better after work - I guess the "aggression" is brought out in me. Ah well - total score was 175....without the SDLHP, I would have been far lower - since I was cranking out 25 of those the first two rounds.

Silly little achilles tendon is still wacked - so had to adjust to low impact...meaning box jumps were actually step ups, and double unders (not that I can do them anyway), were squat thrusts. Wall Ball was 14lbs...everything else was prescribed weight.