I am a CrossFit Woman

I am a CrossFit Woman
I do not wear makeup
I do not wear gloves
I do not do my hair
I do not ‘glisten’ or ‘glow’

I am a CrossFit Woman
I sweat
I grunt
I curse
I bleed

I am a CrossFit Woman
I will not shy away from failure
I will not hide my emotions
I will not quit
I will not hold back

Today's work felt good, but now ready for some recovery. I still cannot believe that I thumb ripped from those cleans yesterday! New knurling. deep, errrg! Plus after weighing the bar, I was heavy by almost 10 lbs on my weight, which is the good news!

Early swim of a few relays with the kids. I was feeling yesterdays cleans or was it squats or maybe a little of both. Good feeling though not feeling too sore as I am re-entering my flow. Post work today ... enjoying the Olympic opening ceremony but I am ready for a good night of sleep.

Nutrition Note: Gut feeling a little swollen, not sure what fired me up earlier in the day. I was hungry pre-workout but the thought of food in my stomach while being upside down was not appealing. Home a little late, so lighter meal of turkey over herb salad and beets w/some left over sweet potato. Let's see how that settles.


Workout of the Day
A.
Three sets, not for time, of:
Handstand Wall Runs x 20 shoulder taps (tired shoulders, take time, use core)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

B.
Take 10-15 minutes to work up to a heavy, but not 1RM Deadlift - 195

C.
Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM - 65#
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds

D.
For max calories:
30 seconds of AirDyne
60 seconds of Rest
60 seconds of AirDyne
2 Minutes of Rest
2 Minutes of AirDyne
4 Minutes of Rest
4 Minutes of Rowing or AirDyne

Yeah, forgot to log cals ... even look at them. This is a brutal tool. Can't wait to start enjoying it.

Push ;)

The promise of snow ;). Yeah!

Warm-up
Range of Motion
Mobility - lats/shoulders
Run200 x3

Strength 9am
Bench press
3x10 @ 55# + chains on the 45 seconds

3 RNDS
8 close grip bench press @ 45#
8 DB push w/green band
8 pull ups (strict)
8 KB row each side

Work 12pm

Hang power clean - 1 every 30 sec for 5 min - tougher per set (55,65,75,85,95)

KB Russian power swing 44kg x 21; rest 1 min x 3

Ring dip practice - 10 min

 

Rest 4 hours

Cycle - Endurance

Macro-nutrient

Chix Only

"I think the key is for women not to set any limits." ~ Martina Navratilova

Spent the morning with the girls ;)! Way to start the weekend ~


Warm-up
Row 500
4 RNDs
30 seconds Hula Hoop (each round switch direction)
30 seconds Curb Walk

Strength
DE Bench Press 3x10
65# w/chains

DE Front Squat 3x10
45#  squat release on a med-ball

3RNDs
10 Single-leg Hip Bridge (each side)
10 Single-arm KB Swing (each side)
10 Pull up

Skill
KB Windmills 5x5 @12kg
These feel fantastic! Great stretch and form is tight/solid at this weight.

WOD
30 WarriorMakers 20#
I forgot how much I love to hate these (aka man-makers)!

Okay Pacers! Now, let's play some bball :)

Ho Ho Row!

Discipline is the bridge between goals and accomplishment. 

~ Jim Rohn

I can't believe it is over.

While I am not anxious to hop back on the C2, it is bittersweet. I know that I will not continue rowing at this volume, but I will make more of an effort to row more than I did prior to the challenge. I am thrilled, excited to hit the mark!

Post holiday feasting and family, I have a regular date with the dry sauna, foam roller and yoga ;). Rest and recovery, little to no metcons this week and continue with the strength program. Rest, recover and rehydrate. Make no mistake, I am tired ;) but happy.

It is interesting when you are working toward a goal how many people try to impose their own on you instead of just being supportive or even understanding why you have made this choice. I find myself surprised where my support came from during challenge and holiday season. I am incredibly thankful for the encouragement, caring and kick in the butt when needed.

A huge thanks to Ted Hawkins @ CrossFit Benchmark for coaching me through some big points of performance!

The question: CrossFit Rowing - We feel your pain. What do you think is the hardest part of rowing?

The answer: Paul Buchanan said every word I was thinking.

The point when the 'handle down demons' are in full chorus, chanting inside your head -

• "you started to fast - you just can't last"
• "stop now and do it another day when you're feeling fresh"
• "who do you think you are - you're no good"
• "say you got a cramp/pulled a muscle/the wind changed and stop"
• "your hurting now and it's only going to get a lot worse"

But equally this is the best part for when you drive on with the tired legs, force the weary arms to pull, strive to keep the back levering through the exhaustion, the heart is thumping it's way through your chest, every breath is like a gasp as you slowly drown but then you get to the 0 on the screen - at that point it's all worth it - you've slain the demons - conquered the forces of darkness - you are the victor and with it you relish in your delight! Well, once you are able to get off the floor ;o)

Strength

Bench DE

3-3-3-3-3-3-3-3-3

65#

TGU

24 - 12kg

Bells in a Row ?!

Call on God, but row away from the rocks.  ~Hunter S. Thompson

Buy-in
TGU 3 R/L 12kg (not alternating)

Dynamic Effort Lift
10 sets of 3 reps each @50% 1RM
Bench 50# w/chains
Focus: explosive moment from the bottom

Good set. Had to work on keeping heels down in the first few sets.


S&C (aka supporting sets)
4 RNDS
10 DBL KB Floor Press 12kg
10 Pull ups (alternating C2B/Kipping)
10 DBL Cleans 12kg
10 High Pulls R/L 12kg (each side)

Row
3522
15:44

Wanted to stop at 2000, broke for 30 seconds, then finished the last 1500. I am surprised how some days are so much harder to get the volume done that others.

Max

Get in, warm up and go!

Buy-in: 500 Row, 10 KB OHSwing, 10 PVC Pass thrus & OHS, 10 Push ups

CFRV WOD

• Max Clean
• Max Bench
• Max OHS

• Clean - 110 just stuck here, too much in my head, fudge! At least I have some footage to review now though, that should be helpful.
• Bench - 100 still at my previous PR, not unhappy since my shoulder is still a bit out.
• OHS - 95 just under my last PR of 100 which was at CFSAC too long ago & the last time I remember max OHS

Row 4500 today
19:42

First Bball with the girls tonight! Should be exciting ;).

Get up!

Buy-in:
Jump rope 3x1min, PVC pass thru, PVC OHS

KB WOD
5RNDS @ 12kg
10 1Arm Swing R/L
1 TGU
10 High Pull R/L
1TGU
10 OHSwing
1 TGU
10 Goblet squat
1 TGU

Just Friday

"Take time to deliberate, but when it is time for action, stop thinking and go..." 

~Andrew Jackson via Napoleon Bonaparte

Buy-in: 10 pull ups, GHD sit ups, samson stretch, pvs pass thru

KB Workout
3RFT
100m Right Arm Waiter walk
30 sit ups
100m Left Arm Waiter walk
30 Good mornings 45#

Strength: Wendler
Bench press 3, 3, 3 - 65/75/85

No WOD - day off
I am itching to do Wednesday's C&J/pull up workout though.

KB skill
1-arm swing 24kg

Nutrition
Overall program going well. I am feeling a bit low in energy end of this week, have vacillated between Primal and W30v5 a few times, but working through the transition. I have been tracking and staying under 40C per day for the last 3 days, that could be it! Strength still feels good on lifts so let's see how it goes.

Variable

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
~William Barclay

Buy-in: V02 Max 10 minutes - KB Swing

Range of Motion, oh yes, need to work out the last couple of days. Feel a bit of lactic acid, feels good, not overdone, but need to keep things loose.

KB Workout

4 RNDS @12kg

5 SDHP to Sprawl

5 Goblet squats

5 Snatches R/L es
5 Leg raises (1,2,3)
5 Figure 8 to Hold
5 Rows R/L es

Durability
Tabata sit ups ;)

Strength
Bench Press Wendler
5/5/5+

New Day, New Week

Strength
Bench Press WM 5-5-5 45/55/65 Work 3-3-2-2-1 75/85/90/95/100/105 fail

Skill
KB 1 arm swing R/L 24kg

CFRV WOD
5RFT
35 DU
R200

Fun
Interval Spin on the Bike ;)

Friday Finally!

Buy-in: Jump rope, pull ups, KB low/med/high swings

KB Skill
1 arm swings 24kg R/L

CFE WOD
"Linda"

10,9,8,7...1
Deadlift 1.5 BW/ scaled 135
Bench 1.0 BW/scaled 85
Hang Clean .75 BW/scaled 75

Represents about 70% of Rx across the board. Went with hang cleans for 2 reasons, bit more of a challenge for the weight and no plates appropriate size for form. 3 bars loaded, I felt like a bar-hog in the box but this was a fun workout.
16:13

Cash-out: Mobility pry squat, pigeon, cobblers

I LOVE Tuesdays

CFE WOD
30 Box Jumps 20"
40 Walking lunge steps
50 Ring push ups (ugh, but done!)
60 Pull ups (feels so good!)
70 Sit ups
80 Squats

16:17

Strength - Wendler 5/3/1
Bench Press
45/55/65, 75/85/90

Pump up the Volume...

CFE Swim
4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, rest 1:30 for each

CFRV WOD
Bench Press
5-3-1
70/80/90% - 75/85/95
Think I am ready to move up here. Looking for more technique guidance...How to Master the Bench Press


then,
7 Rounds for time of:
7 Push Press (went light on the action 65#)
7 Box Jumps
7 Toes to Bar

8:14

Still feeling the last 3 days of variations of cleans...especially yesterday. So, went light on the PPress, but went unbroken on the workout and feel it was the right decision for today.

KB Skill

Single KB overhead Squats
2sets of 10reps on each arm
2x10 Goblet squats

Froggy!

This was awesome...

R800
4x Froggy complex
(35, 45, 55, 65#/each set is 6x don't put the bar down/squat clean, thruster, back squat, back thruster)
Chaser R800

7RNDS
Max bench press - 1/2BW 65#
Max DH pull up - band

10/8, 13/12, 11/11, 10/8, 10/7, 9/11, 8/8

Rnd 5 lightheaded...Rnd 6 shaky, Rnd 7 rubbery - done!

2x Max sit ups in 2 minutes
84

Hopper

I was hoping to get to this WOD one of these days...since it was a small audience, good day for it.

10-20-30
Ball slams
Walking lunges
OHS 45#

Skills:
Rope climb
Deck squats
Dbl Unders
Hanging leg raises


Week1
Bench press

No time for Lynne

One of the few times you will see a CrossFit WOD that is not for time.
Friday 7/16/2010


Lynne

Five rounds for max reps:
Bodyweight Bench Press
Pull-ups

65/15
13

75/15
12

75/13
12

75/11
8

80/12
3