Training Day 56

053109

CrossfitDC class:

5 x5 Overhead Squats.

Had a problem with my wrist today. The weight wasn't really heavy, but was heavy on my wrist.

1. 95#

2. 115#

3. 135#

4. 155#

5. 155# for 3 reps

Met Con:

AMRAP for 15 minutes:

10 Box Jumps

10 KB Swings (32k)

10 K2E

Worked with Tom A. and Chris S.

We finished with a total of 6 rounds.

Every Second Counts

Just saw the new Crossfit documentary "Every Second Counts" and i have never been more motivated to workout as hard before! The documentary basically chronicles the fitness journey of five crossfitters as they prepare for the 2008 Crossfit games in Aromas, California. Here is a trailer of the movie:  http://www.youtube.com/watch?v=fvtBiJ8aoHU

After watching the movie you can tell what separates the elite from the very good. That level of intensity. The kind you can see. The kind you can hear in a voice. I now know why i do this to myself. All the tough lifts, the pain, the injuries, sweating, heart racing, arms and legs sprawled, are all worth it. I do this because i want to be one of the best at this sport!

Recovery

"Your body doesn't distinguish between training stress and life stress."

The title of this entry is recovery, but i think that i might be stressed. From life, work, and everything. It's showing up in my WOD's. I'm not able to finish some workouts, or even complete them as fast. I'm not as strong as i used to be. I need to recover from my stress. 

"You can be under-recovered from exercise, or you can be under-recovered from life. Your body doesn't know the difference" So I'm not sure if I'm giving myself enough time to recover! Today was supposed to be an easy cardio day, but my legs were too torn up to complete the workout. So i think i will be taking the rest of the week off and hitting the CrossditDC Sunday class hard!!!!

Training Day 55

052609

Worked on Squat strength today. Did 5 sets of 5 of:

Back Squats 295#

Over Head Squat155#

Front Squats 225#

I need to work on my strength a lot more. My overall strength has diminished, and it was obvious today!!!

Met Con:

 5 Rounds of:

250m Row

5 Snatches (95#)

10 Chest to Bar Pullups

15 Glute Ham Situps

20 Back Extensions.

Was only able to finish 3 rounds in 12 minutes. My back was pretty tight from deadlifts from Sunday!!!

Training Day 54

052409

CrossfitDC Class:

Deadlifts

1Rep max

Did 445# on my last set. I think i could have tried heavier but my back was getting tight.

Met Con:

Teams of 4.

1000m row

Clean & Jerk (115#)

Box Jumps

5 Knees to Elbows & 5 Burpees.

Team works for most reps while the row is in use.

My row time was 3:30

Did 31 Clean & Jerks

71 Box Jumps

And 8 sets of k2e with burpees.

Training Day 53

052209

Worked on my snatch technique. 

Did the Burgner warm up

  Did 5 sets of 3 at:

40k--88lbs

50k--110lbs

60k--132lbs

63k--139lbs

70k--154lbs

73k--160lbs

Met Con:

     4 Rounds for time:

10 Overhead Squats (115#)

15 Box Jumps

20 KB Swings (24K)

Time: 14:14

Training Day 52

052109

CrossfitDC Class

DB Complex:

5 DB Deadlifts

5 DB Front Squats

5 DB Push Press

WOD: 

    7 Rounds for time

1 DB Complex

250m Run

Time: 12:54

              Finisher was sledge hammering. Didn't time it but did 50 total reps

Training Day 51

051909

CrossfitDC Class.

2 minutes work: 1 Minute rest: 3 Rounds

2 minutes Thrusters for max reps (135#)
1 minute rest
2 minutes Burpees
1 minute rest
2 minutes Pullups
2 minutes rest between rounds

This was by far one of the toughest workouts (for CFDC) since the qualifier. I think my scoring was:

Thrusters: 11, 14, 11

Burpees: 30, 32, 30

Pullups: 32, 30, 34

Total reps: 224

Training Day 50

051809

For Time:

500m Row

30 Deadlifts (135#)

30 BW BP (190#)

1000m Row

20 DL (225#)

20 BW BP (190#)

2000m Row

10 DL (315#)

10 BW BP (190#)

Time : 27:25

The wod on the main site was without the DL. I think i will try this with a 20 minute time limit. Transition time was difficult with equipments being at different sides of the gym.

Training Day 49

051709

     CrossfitDC Class:

After a thorough warm up, worked on snatches for only 3 reps, focusing on resetting and getting good reps each time. Worked up towards 3RM range without specifically trying to PR. 

Met Con:

Focused on power and conditioning . The goal was to complete each set withing the minute, resting until the next minute (and exercise) rolled around.

    5 rounds
3 Snatch (95#ish)
6 Box Jumps
9 Clapping Pushups

Was a great class in general. Played with the box jumps, and clapping pushups with Chris. All in all, it was a fun time.

Training Day 48

051509

     Strength

Max Reps of

225# got 15

5 minute break

185#  got 20

5 minute break

135#  got 30

     Met Con:

For Time

21 Snatches (95#)

21 Chest to Bar Pullups

15 Snatches (95#)

15 C2B Pullups

9 Snatches (95#)

9 C2B Pullup

Time: 12:09

Its been a long time (i think 2 months), since I've done any heavy squats. I think I've gotten a little weaker in my squats, but will get back into a lot more strength training.

Training Day 47

051409

Did the wod from the VA beach qualifier.

For Time:

400m Run

21 Overhead Squats (95#)

21 Box Jumps

400m Run

15 OHS (95#)

15 Box Jumps

400m run

9 OHS (95#)

9 Box Jumps

Qualifier time: 12:56

Today's Time: 10:59

Warmed up for about 15 minutes doing some light OHS, working to 95#, squats, pushups, and some stretching. I was a lot looser than i was at the qualifier. And i did the run on the treadmill. 

Training Day 46

051309

Cardio Day

For Time:

3 mile bike

2000 row

1000 foot climb (versaclimber)

Time: 24:54

Training Day 45

051209

CrossfitDC Class

Part 1

For Time
500m Row
21 Push Press (135#)
15 C2B Pullups

Time: 4:05

Part 2

3 rounds for time

21 KB swings (32k)
15 Ball Slams (40#)
9 Burpees

Time: 8:58

Training Day 42

051109

For Time:
1000m Row
5 Clean & Jerk (155#)
15 Chest to Bar Pullups
4 C&J
12 C2B Pullups
3 C&J
9 C2B Pullups
2 C&J
6 C2B Pullups
1 C&J
3 C2B Pullups

Time: 12:40

Was aiming for under 10 minutes, but the row took it out of me. Maybe next time.

Training Day 44

050809

For Time:
500m Row
10 Squat Cleans (155#)
2 Chest to Bar Pullups
8 Squat Cleans
4 C2B Pullups
6 Squat Cleans
6 C2B Pullups
4 Squat Cleans
8 C2B Pullups
2 Squat Cleans
10 C2B Pullups
500m Row

Time: 13:58

Great tough workout. Got it from one of the qualifier events.

Training Day 43

050609

For Time:
1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees
250m Row
100 Burpees

Time: 38:41

I think i might be burpeed out for a while. I really hate this workout. Trying to get it under 30min is no joke at all.

Training Day 42

050509

CrossfitDC Class

Tabata Deadlifts (20:10:8)

225# and i got a total of 72 reps.

Tabata

BW Squats, Situps, Pushups

I was able to get 12 reps on squats, 15 on situps, but by round 5 had a really bad ab cramp. Didn't finish the pushups.
All in all, it felt great to be back in class.

Fitness Fun Day

Did the Muddy Buddy this past weekend with Monica, Chris, and Steph, and boy was it a great time.

Race Description
Each race features a 6-7 mile course and 5 obstacles. At the start of the race, one team member will run and one will ride the bike. At the 1st obstacle, the rider will drop the bike, complete the obstacle, and begin running. The runner will arrive, complete the obstacle, find their bike, and begin riding. Teams will continue leapfrogging each other through the entire course. At the end of the race, racers will crawl through the infamous Mud Pit crossing the finish line together!

Training Day 41

050409

Easy Cardio Day:

For time: 5000m row

Time : 19:48

Set a new PR. First time under 20 minutes.