So there's Grace, and then there's Disgrace. Part 1, Clean & Jerk for load, 1 rep: 55lbs, my app says it's a PR, so ok....I did try to do 65 on Ker's bar, it was a no go.
Disgrace was 3 rounds for time:
10 Squat Cleans
10 Push Jerks
I only did 35lbs but still came in over the 8:00 minute time cap at 8:08. It sounded easy, like 8 minutes, no problem, but that's how it goes.
I did this workout last year, slightly faster, but with an empty bar. Today I had 35 lbs, Diane kept me on track.
Yeah, and a little row, 105 calories. May have sandbagged the row. Next years goals...no sandbagging?
60 lbs set of three on my bench press.
Cement Mixer: 3:00 x 7 Rounds:
400M Run
12 Toes to Bar
Scaled the run and did knee ups
22:17 that's a pr, but I didn't record what weight I did power cleans last time I did this workout, today was 45lbs.
30 rounds:
5 Wallballs
3 Push ups
1 Power Clean
Yesterday I hefted 50lb bags of snow melt, pretty proud of myself. Truth.. I'm pretty good at 45 lbs but that extra 5lbs was a little struggle. Good workout today:
50 Dumbbell Walking Lunges
30 Push-ups
40 Front Rack Walking Lunges
20 Dumbbell Push Press
30 Overhead Walking Lunges
10 Dumbbell Strict Press
Total time: 13:07
2 runs at Summit after Crossfit. Now for some lunch....
was a b*tch! I got a burst of vertigo 27 minutes in and decided to bag it, I probably would have even without the vertigo. So the workout is called Parent Trap, we subbed an 80 cal bike for the mile run cause of the snow. Kudos if you do it. Now I'm going skiing, it's a bluebird day.
Tank tops and shorts, hiking, beach days, good food and music>>>>>>>Snow, wind, wicked wind, too much wind to ski. A rest from CrossFit, I was going to do a drop-in (only for the t-shirt), now I regret not having the t-shirt, but not the rest.
Before, waiting to board, enjoying the sunrise--after the first stop, (I didn't see any turtles), but I turned around and there was a whale!
3 Rounds
600M Row
12 Deadlifts
21 Burpee Box Jumps
3 minute rest between rounds. I got 2 rounds plus a little row. Sometimes my brain and body are not on the same page, brain said let's up your deadlift weight, it's only 12 each round. Body said--nope. Body wins.
Something gets presented and my interpretation of that coaching usually turns out to be "other"!
Heavy overhead squat--30lbs
WOD
20 Power Cleans--30lbs
20 Bench Press--35lbs
20 Overhead Squats--30lbs
I think we're going skiing if the sun peaks out, otherwise it'll be pretty icy.
45 lbs. set of three push presses and then.....the seemingly impossible amount of wall balls!
150 Wall Balls
135 Singles
30 Burpees
I got through the wall balls and singles, but only 9 burpees, total score 0 rounds 294 reps.
This was a pure crazy AMRAP, but if you're going to eat pie.....
400 M Run
200 Walking Lunges
150 Singles
90 Air Squats
80 Push ups
70 Ab mat sit ups
60 Empty Barbell Push Press
50 Russian KB Swing
40 Pull ups
30 Burpees
20 Box Jumps
10 Hand Stand Push Ups
I scaled it, partnered with Craig, we got 1 round + 984, tbh I'm not sure we scored that right but it sounds impressive. Now to the kitchen-
10-9-8-7-6-5-4-3-2-1
Deadlifts
Handstand Push-ups, I tried these but couldn't catch my breath upside down so scaled to dumbbell push press
30' Handstand walk, I did overhead dumbbell carry@10lbs.
So the WOD weight was 105lbs I did 85 for all the sets, after I was done I tried just to see if I could do 105, I think I probably could have, I'll go heavier with my deadlifts next time. I also lifted 135lbs for a heavy set of one so I'm happy with that.
50 Lbs on a heavy set of 5 front squats, I seemed to have hit a plateau on my weights, but I will say my form is probably better. Gotta celebrate the positive! The WOD was "Seventh Wonder", a whole lotta 7's--they're lucky right!
21 cal row, 21 power cleans and 15 burpee box jumps. 3 four minute rounds. I didn't get to the burpee box jumps in any of the rounds. Not sure if I'm disappointed about that or not.
45lbs on heavy set of three, 2K row was 11:28. Skied after, it was way more fun than Monday!
Here! I went, 40lbs on a set of 8 heavy front squats, not so heavy---hard 12 minute WOD of a lot of front squats and 5 lateral barbell burpees every 1 minute. Part two: I skied! One run and it was glorious, but two runs would not have been, my legs were fried, I was hoping this year I would be stronger, maybe I am. Maybe it was all the squats I did this morning, next time two runs!
I came up Hwy 38 last night, the traffic was bumper to bumper all the way because----Summit and Bear open today, that's an early open and great news. This morning 38 is closed because there's a marathon on it. The drive to Crossfit this morning was nice because no traffic coming in from that direction.
So.....Crossfit this morning "Jolly Roger", 10 rounds for time: 3 power snatches, 150M row, 1 rope climb, my time 18:16.
Next thing I need to navigate today is picking up my parking pass at Summit--(it's a guilty pleasure in life). I think if I go in the late afternoon I'll actually be able to drive up.
Nope, I think I'll curl up on the couch and watch a couple cooking shows. Cooking is not my thing, but now that I have a lot more time I actually enjoy it. I just saw the plow out, they usually don't get to us this early. I may try to get to the 12:00pm class if the roads are looking ok. Oh yeah and I looked at yesterday's post I'm pretty sure I did 50 not 45! Every little 5 lbs...
Heavy set of five strict press, I did 45, I didn't think that was a PR, but I checked some really old notes and it was 39 and Sugarwod threw me a bunch of confetti, so I guess it was! What I like about strict presses----drumroll, I can put my own carry on in the overhead bin! Small successes in life!
The rest of the workout was ok 14:14 for 5 rounds of 9 clean and jerks, 45 singles, 9 ring rows, 45 singles.
This workout was SOS, I call it "when you can't squat, squat". My legs were still sore from last week, but what do you do....
Went to 4:15 today, I miss my 9:00am peeps when I do this. 55lbs on a heavy set of 10 backsquats and then "Negative Nancy" it was just a whole lotta running, throwing in a whole lotta of overhead squats. I was really struggling in the warm ups with these, I decided just to use the pvc pipe for the WOD, but Ker was coaching tonight and convinced me to go with the training bar, and then switch out if I had too. Amazingly it just clicked, whatever wasn't clicking earlier just decided to work. Good workout.
Yeah it was a devilish workout, they all are, 4 rounds + 58 of increasing dumbbell box step ups followed by single arm Devil's Press.
We got snow last night, it's beautiful today.
We had to go DTH for not fun today, I didn't think we'd make it back up in time for CrossFit but we did, so I went to the 4:15 class. 5K of rowing!! I scaled, but that's still a lot of rowing. Every 6 minutes you would row, then pull-ups, row push ups, row sit-ups, row air squats, row shuttle runs.
8:13--sounds easy and sweet, 10 rounds, 3 snatches, 3 burpees--the burpees were killer. Deadlift, heavy set of 5, I planned on much heavier than I did, but damn 85lbs felt heavy today.
--Where only the bike points matter!
AMRAP 10--1600M Run, Max Cal Bike
Rest 4
AMRAP 8--1200M Run, Max Cal Bike
Rest 3
AMRAP 6--800M Run, Max Cal Bike
Rest 2
AMRAP 4--400M Run, Max Cal Bike
Rest 1--200M Run, Max Cal Bike
Total Calories: 21, I scaled the first run cause I don't run a ten minute mile (but if you add back in the warm up run I did full distances). 0 Cal bike on the second run!
I'm going to be ready for the Turkey Trot whether I want to or not!!!
2 minute rounds x10 sets:
400 M Bike followed by an AMRAP of "Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks
My score: 13 rounds of Macho Man
That's it--just a ten minute workout! Oh yeah and a lead in of 20 heavy back squats, 20! I did 45lbs, it felt ok.
1 Mile Run (I did 1200M)
100 M Farmers Carry
1600 M Row
200 M Farmers Carry
1 Mile Run (I did 800)
100 M Farmers Carry
Time: 33:45 35 minute time cap, I could have used the extra minute to get a little more fun (that was a typo-should say run) in.
There were 40 wallballs along with a complement of other not fun moves on the workout today. How not fun? I couldn't tell you. I didn't go---40 wallballs after 100 wallballs yesterday! Who needs that? Chicken pot pie from Pickles? Now that's a need.
Amrap 18:
100 Wallballs
80 Dumbbell Snatches (15lbs)
60 Box Jumps (12")
40 Dumbbell push presses (started @ 15/30, went down to 10/20)
Max Cal Row= 11
It's just another one you look at and say no way am I going to get through that, and then you do, scaled weights but not reps.
Just a lil bit....I have this stuck in my head from CrossFit this morning. We did have some fun.
I can't believe I used to go to 5:00am, now struggling to get to 6:00am! Anyways, I got there this morning and it was nice to be done early. 40 minute time cap, my time 39:45! Yay, I did it.
Heavy set of one strict press: 46.5lbs
WOD:
That was really the title of todays workout. Quite apropos for the month of September we've had so far, I would say, "how could it get worse", but why tempt fate!
https://fastbackshootout.runnerspace.com/eprofile.php?event_id=6800&do=videos&video_id=336463
And then run and row some more, and then run and row some more. All cardio day, I did full distances.
Row 1200M
Run 1200M
Row 800M
Run 800M
Row 400M
Run 400M
Time: 40:15
Strict press---35 lbs. set of 8. Followed by Shoulda, Woulda, Coulda
Yesterday I worked, I really enjoyed filling in, seeing everyone, and catching up. Crossfit yesterday was "Cindy", you have to know Craig would rather snake a toilet than do Crossfit, but every once in awhile he goes, I guess he was bored. I mentioned before I left that the workout was Cindy, and I really like Cindy. I got this text from him right after class:
He's still hurting, (or claims he is) and politely declined going this morning. Today's workout was a lot of bike and for me, and a few snatches. I managed to get all of the bike rounds in, but couldn't get any snatches the last two.
3-11, 8-11, and I finally pulled it out in the third set 17-15. Fun morning, when we played with Lorene she said I need a POP paddle, I'm not sure that would make a difference, but maybe I should have got the $15 set rather than the $14 set from Amazon! Splurge a little!
13 minutes doesn't sound so bad, but I don't think I've ever been grateful for 1000M run buy in. Leaving me with less time to do 90 singles-10 dumbbell snatches, 90 singles-20 dumbbell snatches, etc. I got 3 rounds + 6. Heavy set of 5 deadlifts today, only did 85.
I think both legs will feel this one.
Back squats--I did 70 but it wasn't pretty, so let's just say 65lb, not a PR but I'm happy with it.
Yeah, no! Still have to do them with the bands. Four banded strict pull ups, and then the WOD. Today was three rounds of 500 M row, 400 M run, rest 3 minutes, it was called "Boat Race", time 23:15, unscaled. It's raining now, so lucky for us, we beat the rain.
I finally added correctly and got that PR on my deadlift. 130lbs! I like deadlifts because it's the easiest one to lift heavier, my other lifts are nowhere near 130lbs.
That's the only description that comes to mind....it was not fun and I couldn't wait for the time cap. I got all 75 power snatches done, but only 105 wall balls.
Full house today at CrossFit. I tried to track the workout on Strava but only got about 5 minutes of it. So here it is:
Perfect pairing for a Sunday morning. Now I'm on a hunt for new pickle ball shoes. It's not like my old ones are old, I just got them for my birthday but they hurt my ankle, I keep thinking it'll get better, they'll get worn in, but not so far.
I thought I had a PR on my deadlift today--not a PR once again poor addition. Another day---sigh. The AMRAP wod was ok, but burpees--another sigh.
Umm...yeah someone just called and and talked me into RAGBRAI. I'm a sucker for an event a year away, seems like so much time to train, but I've found it doesn't work well with my habit of procrastination! Gotta love the company! Let's see how this goes.
No stats, just a nice hike, doing Baldwin Loop this morning. The trail was deliciously wet and muddy but not too muddy.
Last night, after a loading dose of ibuprofen I slept decently and felt better this morning. Negative Covid test--whew! I didn't feel like CrossFit so we did Castle Rock trail, I thought it'd be great, a mile in and a mile out, the mile in was more strenuous than I anticipated, but my watch says I started at 6826ft and had a max elevation of 7307ft, that's only 509ft gain. Well what can I say I guess I'm getting kinda wimpy.
The picture of Castle Rock doesn't do it justice, it really stunning, the trail views of the lake were a nice treat on the way back since your back is to it on the way in.
A lot of running today, so I scaled it to half, but I finished in a decent time and probably should have done the whole distance. Linda's Lungs 25:19.
50 on my strict press. 8 rounds + 32 on "Tenfold", 45 singles, 1 thruster, 45 singles, 2 thrusters etc. Altitude got me, how quickly we lose it!
Had a nice afternoon with Tony and Diana, we rode the sky chair, hiked around the top and had lunch at the grill at the top.
We did dead lifts Saturday so I was surprised to be doing them again today, I did 125 for my heavy set of three (with a big girl bar no less). Took the bar down to 25 for the WOD, 5 rounds, 9 hang power cleans 45 air squats and max calorie bike. Bike cals, 7,7, 9,7, 11.
I didn't quite hit a pr on my deadlifts today, pr is 125, today 110, I am pretty happy about using 85lb deadlift for the WOD. This morning was increasing rounds of 150M row, 1 deadlift, 1 knees to chest, then 2 etc. I hit 10 on the rower but only 9 on the deadlifts, and knees to chest. Now am I going to ride today? Not sure but I think yes.
I didn't finish, final score 2 + 196, close, it was close!
150 singles
30 pull ups
50 dumbbell snatches, 5 minute rest between rounds.
50 lb back squats today, deeper and better form.
On the 2:00x10 rounds:
15 Wallballs
15 Sit-ups
Max Calorie Row= 49
HeroWod for the Hotshot 19, six rounds for time:
30 Squats
19 Power cleans
7 Strict Pull-ups
Run 400 meters
Time: 37:15, honestly I'm surprised I finished it, there was a 45 minute time cap.
Are they lucky? Well today they are! Another Bergeron Beep Test, better than the last so I'll take it!
In addition to the 7 Thrusters, 7 Pull-ups and 7 Burpees, I scored 7 rounds plus 14, and had some good news on my phone when class was over, so yay 7's.
100 Hand Release Push-ups
5K run
45 minute time cap, run scaled to 2.25
It was hot, but a good run, if I'd gone a little further I would have got a 5k in, but time cap, yay time cap!
3 rounds, 19 reps,
15 overhead squats
30 dumbbell hang snatches
90 singles--I've been using the gym's rope, but got out my own today and it felt way too long. Thanks to Pat for cutting my rope down for me.
3 Rounds--13:57
400 M Row
12 Front Squats
21 Box Jumps
60 on my heavy set of 4 front squats today, new thing, scoring lowest weigh t= 35lbs
Part 1 Crossfit--bench press 50lbs, could have gone heavier, start higher next time, then AMRAP 12,
40 singles
20 Push-ups
10 Toes to Bar
I got 5 rounds even.
Part 2 Crossfit--manhandle my old mountain bike up the stairs and get it to the shop to be boxed, it was a lot harder than it sounds.
Part 3 Crossfit--just call this Crossfit mental, I finally stopped procrastinating and gathered everything (I think) to get my real ID and made a DMV appt.
Semi productive morning.
Heartburn, lung burn--Both? 10 rounds, 12 calorie row, 15 wall balls, I've been home a week but still don't think I've reacclimatized to the altitude, at least sleep is getting better.
Time: 28:05
We played pickle ball this morning, everyone says it is really fun, I was pretty sure it wasn't that fun, but it was, it was the first time I've played and it was a good time. And my backhand, oh yeah! I still have a backhand, but darned if I can't do that little underhand serve. I hear it's a short learning curve so hopefully it gets better. Pickleball followed by 9 holes (is that the right word?) of frisbee golf. Ha, welcome to the senior lifestyle! We had a medium sized crew here for Father's Day dinner, it was a nice day.
Like this---yesterdays workout should have had some rest intervals before the presses and toes to bar to failure, later classes got the benefit, but was it really.....rest means more reps to failure, ouch! Today--
For Helen--that doesn't mean much, but I showed up! My app says it's a new pr, but I can never find my history on the app so I'm not sure how meaningful it is but gotta celebrate right!
CF today was 10 rounds of row/bike. I decided I would rather get my cardio and run (which have been slightly neglected) done at the same time. I did Baldwin Loop, Strava says I did 2.42 miles in 34 minutes. My watch says my pace was 19 minutes/mile. Ok....
I had lots of stops for flower pics:
Eleven minutes and 47 seconds of lifting. Piece of cake, right! Check that out, 60 deadlifts, 45 hang power cleans and 30 push jerks. I thought I was light at 35lbs but I still couldn't do it unbroken.
