April 30, 2012, Monday

Morning:
Row 15min @ Z1
+
Row 500m @90%
+
2 x 1000m run: walk 100m
rest 10min
2 x 1000m run: walk 100m
+
1000m row cool down

Afternoon:
A. Back Squat Box Squat @32X0 - 6x2; rest 5 min
B1. Kipping pullups 1xamrap
B2. Ring Dips 1xamrap
C. T2B 30 for time

Notes:
Wasn't able to workout on Sunday and I don't know if I'm going to be able to get into the gym on Tuesday, so since I'm off today I just turned it into a double. My back had started feeling better, but then i slept on an air mattress on Saturday night and I have been in pain ever since.
Morning - 500m row was 1:58  I felt pretty good when I finished. The runs are difficult. I'm still adjusting to the hills.
Afternoon - A. 115, 135, 145, 155, 160, 165#  These hurt my back a little.
B1. 20  I wasn't happy with this number, but my grip just gave out.
B2. 13 I wasn't happy with this either, but its all I had in me today.
C. 1:58  This was awful. It was hurting my back immediately. I got the first 10 unbroken, but then was breaking it up into 3's, 2's and even singles. My grip was giving out early and I couldn't seem to get a rhythm going.

April 27, 2012, Friday

A. Box Squat Front Squat @32X2; 8x2 EMOM
B. Bulgarian Split Squat @30X0; 4x3/leg; rest 45sec/leg
C1. Ring Dips weighted @30X0; 7x1; rest 90 sec
C2. Strict Chin ups weighted @22X0; 7x1; rest 90 sec
D. Kipping pullups 1x amrap

Notes:
Going out of town so I did Saturday's workout on Friday.
A. 105, 105, 105, 115, 115, 115, 115, 115#
These hurt my back a little, but other than that they were fine.
B. 35#/hand These went well.
C1. 40# Got 6. Couldn't lock the 7th one out. It was really close.
C2. 5, 5, 5, 10, 10, 10, 10#  I was able to do weighted chest to bar with my grip turned facing me.
D. 23  I wanted 24, but just couldn't hang on.

April 26, 2012, Thursday

15 min AMRAP
Row 300m
7 hand release pushups
5 CTB pullups

Notes:
6 rounds
Kept the row at around a 2:05 pace every round except the last one. I started dying out on the last one. Pushups were fine. Pullups were ok. No fails, but there were some that were close. I'd string the first 2 together, but had to break into singles for the the remaining. Breathing remained under control.

April 25, 2012, Wednesday

3 sets: rest 6 min
5 hang power cleans 95#
35sec AirDyne
+
4 sets; rest 6 min
6 deadlifts 185#
35sec AirDyne

Notes:
Hang power cleans felt awesome and fast.
I am doing something wrong on my deadlifts. First set something popped in my back and I was unable to bend over without pain. I waited a while, stretched it out and was able to finish. I had to drop the bar from the top every time, though. Very frustrating  :(

April 24, 2012, Tuesday

A. Back Squat Box Squat @ 32X2; 5x3; rest 5 min
B1. Kipping pullups 3x21
B2. Ring pushups 3x21
C. FLR on rings

Notes:
A. 115, 135, 145, 150, 155#  Got a little heavy at the end, but otherwise was good
B1. all unbroken!!!
B2. 21, 11/10, 11/10  I'm really feeling these across the front of my chest
C. 1:00, 1:15, 1:15 I focused on keeping everything really tight and that helped a lot

April 23, 2012, Monday

3 rounds
10 Push Press 75#
15 box jump
20 wall ball
+
100 sit-ups

Time: 12:57

April 22, 2012, Sunday

Row 15 min @ Z1
+
2 x 250m row @ 90%; rest 1 min
+
2 x 1000m run @ 90%; walk 200m
rest 10 min
2 x 1000m run @ 90%; walk 200m
+
row 1000m cool down

Notes:
:59 and :57 on the 200m rows
 I had to sub in a row for the last 1000m run. My hip and knee were really hurting. I just placed an order for a new pair of tennis shoes. Hopefully this will help.

April 21, 2012, Saturday

A. Box Squat Front Squat @32X0; 8x2 EMOM
B. Bulgarian Split Squats @30X0; 3x5/leg; rest 45 sec b/t legs
C1. Ring Dips weighted @30X0; 6x2; rest 90 sec
C2. Strict C2B pullups @22X0; 6x2; rest 90 sec
D. Kipping pullups 1xamrap

Notes:
A. 3x95# 5x115#  These felt ok
B. 26# per hand  My knee had been acting up when I was stretching, so I was real careful on these, but they felt ok.
C1. 26# These got a little difficult, but I was pleased that I could stay with the 26# for all 6  sets
C2. I switched my grip and was able to get my chest to the bar.
D. 23!!!  Another PR! Hooray! I wanted to keep going, but my grip gave out.

April 19, 2012, Thursday

12 min AMRAP
.5 mile Aidyne
10 HSPU
10 ring rows w/ feet on 20" box

Notes:
Rounds - 4
Airdynes SUCK!!! Airdyne 2 days in a row sucks even more!
Sorry, it had to be said :)
Airdyne was bad from the beginning. I wasn't sure how hard to push it. I tried to keep a decent pace, but it was sucking the wind out of me. HSPU went well, but my arms got tired quick. I got the first 3 sets unbroken. The 4th set I fell off the wall on the 7th rep. I could have gotten it unbroken had I kept my balance. Ring rows were difficult following the HSPU. I broke these into 5/5 every round.

April 18, 2012, Wednesday

3 sets; rest 6 min
6 Hang Power Clean TnG 85#
Airdyne 35 sec
+
4 sets; rest 6 min
8 Deadlifts 175#
Airdyne 35 sec

Notes:
Cleans went well. First 2 sets of deadlifts were rough, but third and fourth I got into a rhythm. Airdynes SUCKED!!!
Grayson was doing weighted ring dips today. This got my curiosity up and I decided to see how heavy I could go. I got up to 40#. I almost had 45#, but couldn't get it locked out at the top.

April 17, 2012, Tuesday

A. Back Squat/Box Squat  5x5 @ 32X2; rest 5 min
B1. Kipping Pullups 3x20
B2. Ring Pushups 3x20
C. FLR 3xamrap

Notes:
A. 95, 115, 125, 135, 135#  I'm not sure I did these right, but they felt ok.
B1. Got all 3 sets unbroken!!!! I've never gotten more than 17. The first set I was so shocked that I thought I had miscounted, but I was sure on the second set. The third set was really difficult and I had to pause between a few pulls, but I held on. So pumped!
B2. These were a little difficult. Got the first set unbroken. Second set I broke up into 15/5 and third set 10/5/5.
C. 1:00, 0:45, 1:00  I wasn't real happy with these times. It got difficult a lot faster than I thought it would.

April 14, 2012, Saturday

A. Snatch Balance - build to heavy 1RM in 10 min
B. Snatch Balance @80% 5x1 EMOM
C. Hang Power Snatch 3x3; rest 1 min 80%
D. Squat Snatch - build to heavy 1 (not over 95#)
E. Bulgarian Split Squat @ 30X0; 3x6/leg
F1. Ring Dips @30X0; 5x3 with weight; rest 90sec
F2. Strict pullup @22X0; 5x3 with weight; rest 90sec

Notes:
A. I only got to 105#. These were very slow. Knee made it difficult to drop down quickly. This was messing with my head big time.
B. I did 95# here. These felt ok, but still slow getting down.
C. 85# These felt good, but last set got tough.
D. Built up to 85# feeling good, but when I bumped up to 95 I hit a wall. I failed about 5 times before I stuck it. I know its technique and not the weight.
E. Had 18# in each hand. These were ok.
F1. Had a 10# dumbbell. These felt great. Probably should have bumped up on weight.
F2. Had a 10# dumbbell. These were difficult.

April 13, 2012, Friday

Front Squat @60%; 8x2 EMOM
+
5 rounds
5 HSPU
5 CTB pullups
10 Clean 95#

Notes:
My knee wasn't as swollen today, so I decided to try it out. Front squats felt ok. (95#) I was very cautious going down into the squat.
+
14:22
This was not pretty or pleasant.
HSPU - got first 5 strict, but had to start kipping on second set on out
CTB - These went well. I was trying to string them together. Only failed once and it was because I tried to string too many together.
Cleans - I subbed cleans for the squat cleans. I did a few warm up squat cleans with the bar and they made me nervous with my knee. Unfortunately the cleans didn't feel any better in the workout. It was only 95#, but it felt like 200. I was having to drop the bar every rep. I felt like I was pulling with my back. I think my knee (and hips) were preventing me from getting my butt down when I pulled the bar from the ground.

April 12, 2012, Thursday

I took a rest day today. (Shock, I know) My knee was very swollen and stiff this morning. I've been keeping it propped up and icing it throughout the day. I'm hoping its going to feel better tomorrow and that I can get back on track.

April 11, 2012, Wednesday

3 sets; rest 6 min
6 Power Cleans TnG 85#
AirDyne 30 sec
+
4 sets; rest 6 min
7 Deadlifts 175#
AirDybe 30 sec

Notes:
Power cleans felt good. The last 5-10 sec of the AirDyne were just awful. Still having trouble getting my butt down between reps on the deadlifts. Dropping the bar makes me have to reset, but I don't want to have to do that. I'm trying to really concentrate on it.
On a side note, the knee I had surgery on has been swollen and bothering me the last 2 days. I have to force it straight and I'm unable to bend it all the way. I'm unable to do some of my stretches because of it. It doesn't hurt when I squat, but it doesn't feel good. I've been icing it and doing my best to stretch it.

April 10, 2012, Tuesday

A. Back Squat 30X2; 5x6; rest 5 min
Muscle up practice
B1. Kipping PU 5x15; rest 10 sec
B2. Ring Pushups 5x15; rest 2:30
C. T2B 5x10

Notes:
A. 135, 135, 140, 140, 140#  These felt good. Got a little tough.
B1. Got all these unbroken. Some of the last reps were a little iffy, but I held on.
B2. These were more difficult than usual. Had to break up sets 4 and 5.
C. I only did 3 sets of these. My hands are still torn to pieces. Even with taping, after all those pull-ups I just couldn't do more than 3 sets. I think my hands need some time to heal.

April 7, 2012, Saturday

A. Snatch balance - build to a heavy single
B. Hang Power Snatch. Hang Squat Snatch. Squat Snatch   1.1.1x3; rest 2min
C. Bulgarian Split Squats @ 30X0; 3x8/leg; rest 45 sec/leg
D1. Ring Dips @ 30X0; 5x3; rest 90 sec
D2. Strict Chinups @ 22X0; 5x3; rest 90 sec

Notes:
A. I felt good warming up. I was a little sore, but not too bad. I did some warm up lifts and knew this was not going to be a good day. I failed on 85# 3 times. It felt so heavy! I couldn't even get the bar locked out over my head. I just stopped there.
B. I wasn't sure what weight I was supposed to use here. I used 75# last week, so I went with that. Last week the 75# felt great, but this week it felt twice as heavy. I was able to get the 3 sets with it, but they weren't pretty.
C. I wasn't sure if I was supposed to use weights on this or not. I used a 15# dumbbell in each hand. These were a little rough, but not too bad.
D1. Ring dips went well.
D2. I tried doing CTB strict pull-ups, but I can't get my chest all the way to the bar. I can get within an inch or so. I can get it if I do a little kip at the very top.  Chris thought it might have to do with my shoulder mobility. I did chin ups with a 10# dumbbell.  The pace was set at 22X0, but I think going as fast as I can my pull is longer than 2 sec.

April 6, 2012, Friday

Fight Gone Bad
3 rounds
1 min wall balls
1 min SDLHP
1 min Box Jump
1 min push press
1 min row
1 min rest

Score: 311

Notes:
I know it was supposed to be a rest day, but peer pressure got the best of me and I jumped in the class. It was nice going into without a whole bunch of numbers in my head. Back in the fall I was so worried about hitting certain numbers to get a certain score that I stressed myself out and got upset during the workout when I wasn't hitting the numbers. this time I just went. I was keeping a solid pace. First round felt great. Second round was a little rough. Third round I wanted to die. I was shooting for 300 back in the fall and fell short at 278. This time I busted through to 311!

April 5, 2012, Thursday

A. Front Squats @ 55% 10x2 EMOM
+
For time:
10 HSPU
20 box jumps
30 KB 53#
40 DU
30 kb clean and goblet squat 35#
20 box jumps
10 CTB pullups

Notes:
Front Squats 90#  I didn't feel like I was having to push myself down into the bottom of the squat like last week. It still was a little slow, but not forced.
+
time: 7:40
My back was tight before I started the front squats. I tried my best to stretch it out. It felt ok during the front squats and in the beginning of the WOD. HSPU and first set of box jumps went well and at a good pace. KB was rough. Broke them into 15/15. Double unders were sloppy. When I got the the goblet squats my back started killing me. I only made it through 10 reps and those were broken into 1s and 2s. I couldn't take it and moved on to the box jumps. Box jumps were slow and sloppy, but I made it through them. CTBs were broken into singles, but I had no fails. (I wised up and taped my hands.)
Its really frustrating when my back tightens up like this. I plan on trying this again on a day when my back isn't tight.

April 4, 2012, Wednesday

7 sets; rest 6 min
5 Deadlift 175#
Airdyne 25sec

Notes:
I thought I had warmed up enough, but I was still a little stiff and was having trouble getting my butt down on the deadlifts. Other than that everything went well.

April 3, 2012 - Tuesday

A. Back Squat @ 30X2; 5x7; rest 5 min
B1. Kipping pullups 5x14; rest 10sec
B2. Ring Pushups 5x13; rest 2:30
(C. T2B 5x10)

Notes:
A. Went at 70% - 130# These felt good. Still got a little dizzy. Reps 6 and 7 I had trouble keeping my chest up.
B1. Got all these unbroken. The last reps I was barely hanging on, but they count.
B2. Got all these unbroken. Last few reps got a little slow.
I re-ripped my hand on the pull-ups, so I didn't do the T2B. My hands are in bad shape.

April 2, 2012

I was lazy yesterday and was planning on doing Sunday's running WOD today, but the weather didn't cooperate. I decided instead to jump in with the class workout. Ugh...

Modified Nancy (due to rain)
Row 500m
15 OHS 65#
Airdyne 35cal
15 OHS
Row 500m
15 OHS
Airdyne 35cal
15OHS
Row 500m
15 OHS

Time: 19:31
Notes:
This was just awful! First row was fine. I kept a 2 min pace. First set of OHS were a little slow, but felt ok. When I got off the air dyne my legs were jello. I was scared to go into the squat. After that first air dyne my hips were flared up and the rest of the rounds were torture. I managed to get through all the OHS without putting the bar down. The other rows were about a 2:15 pace. I don't know how long I was on the air dynes but it felt like forever. My breathing never got out of control, I was just hurting.

Tired - by Crossfit Lisbeth...A reminder for myself when I feel tired.

Tired is all in your mind.

Tired is your brain trying to tell you to stop. To rest. To take a break. Be kind to yourself. Wait. Breathe.

Tired is the callsign of the underachiever. The watchword of the disappointed. The cry of those not bathed in their own success. Tired becomes its own excuse. “I’m tired.” “I felt tired.” “Could have done it, but I was tired.”

Tired is you … vs you. Who will win? In the middle of some stupid, horrible WOD? In the middle of some stupid, horrible part of life? The you who works harder and stays on task? Or the you who lets up, wanders off, succumbs to her own doubts?

Everyone is tired. Everyone. But the successful don’t let tired win. They win instead.