Wednesday and Today were rest days for me (much needed after that 1/2)...Josh and I both work today (Thanksgiving) but I was able to go up to the fire station and eat a delish kinda thanksgiving meal...we had steak and twice baked potatos!! Yummmmm!!
Tomorrow I am going to do my own little Wod since I can't make it to CF for Filthy Fifty :(
I am thinking about doing something like this:
50 air squats
50 situps
10 burpees
40 air squats
40 situps
10 burpees
30 air squats
30 situps
10 burpees
20 air squats
20 situps
10 burpees
10 air squats
10 situps
10 burpees
Hopefully Josh will join in on the fun :)
Thursday, November 25, 2010
Tuesday, November 23, 2010
Post 1/2 WOD'S
Monday 11/22/10:
Yesterday was just an active recovery wod since we ran the 1/2 marathon the previous day. Diane, Sas, Monica and I did the same wod.
Bench press 3x20@65
KB swings 3x20@16k
Pull ups 3x15
GHD su+back ext 3x20 each
Tuesday 11/23/10:
Back to Games training! Although dissapointed to see DL's :) I could really tell how tired my legs were from the 1/2 when I started my dl's. My previous 3 rm was 250# but I couldn't get anywhere close today...mabye because I ran 13.1 miles the day before yesterday :) I worked up to 225x3, then attempted 245 but couldn't even do it once.
SWOD: work up to 3rm DL
135x3
185x3
205x3
225x3
DWOD:
15x 90% of 3rm DL@205#
then...
3 rounds for time of:
800m run
30 GHD SU
30 GHD beck ext
My time was 21:59
Glad tomorrow is a rest day...my legs are tired! Happy Thanksgiving!!
Yesterday was just an active recovery wod since we ran the 1/2 marathon the previous day. Diane, Sas, Monica and I did the same wod.
Bench press 3x20@65
KB swings 3x20@16k
Pull ups 3x15
GHD su+back ext 3x20 each
Tuesday 11/23/10:
Back to Games training! Although dissapointed to see DL's :) I could really tell how tired my legs were from the 1/2 when I started my dl's. My previous 3 rm was 250# but I couldn't get anywhere close today...mabye because I ran 13.1 miles the day before yesterday :) I worked up to 225x3, then attempted 245 but couldn't even do it once.
SWOD: work up to 3rm DL
135x3
185x3
205x3
225x3
DWOD:
15x 90% of 3rm DL@205#
then...
3 rounds for time of:
800m run
30 GHD SU
30 GHD beck ext
My time was 21:59
Glad tomorrow is a rest day...my legs are tired! Happy Thanksgiving!!
Monday, November 22, 2010
1/2 Marathon!
Yesterday the Crossfit Ft. Myers Gals (and Brod) ran the St. Pete Women's 1/2 marathon. Awesome job Suzi, Shannon, Brod, Sas, Monica, Eleina, Diane, Tuffo!!!
My goal was to break 2:00:00...my fastest 1/2 was with Sas in March 2010 when we ran the Disney women's 1/2, my time was 2:03:46 (and that included stopping with the characters for pictures:)...
My time for yesterday's race was 2:08:50. And that includes a port-o-potty break, lol!! (I had to)
Not my fastest but not my slowest. I'm happy with the time considering how I felt during the race. We didn't have time to warm up or stretch before the race (Coach, I hope you're not reading this) so when we started my shin's and lower legs were killing me! They were so bad that I really didn't think I was going to be able to finish the race.
After mile 4, my legs were feeling better and I was able to get my pace down to the 9:30's or so. I felt pretty good for most of the race until the last 3-4 miles when my legs started acting up again...my pace slowed down quite a bit. My avgerace pace was 9:50/mile which was way slower than my goal but I never stopped running, except for the pee break! So... I pretty darn happy, and happy its over. I'm so proud of Diane for her PR! And of Monica and E! since this was their first 1/2! And of everyone for running the 1/2!!!
Good Job CFFM Endurance Team!!
My goal was to break 2:00:00...my fastest 1/2 was with Sas in March 2010 when we ran the Disney women's 1/2, my time was 2:03:46 (and that included stopping with the characters for pictures:)...
My time for yesterday's race was 2:08:50. And that includes a port-o-potty break, lol!! (I had to)
Not my fastest but not my slowest. I'm happy with the time considering how I felt during the race. We didn't have time to warm up or stretch before the race (Coach, I hope you're not reading this) so when we started my shin's and lower legs were killing me! They were so bad that I really didn't think I was going to be able to finish the race.
After mile 4, my legs were feeling better and I was able to get my pace down to the 9:30's or so. I felt pretty good for most of the race until the last 3-4 miles when my legs started acting up again...my pace slowed down quite a bit. My avgerace pace was 9:50/mile which was way slower than my goal but I never stopped running, except for the pee break! So... I pretty darn happy, and happy its over. I'm so proud of Diane for her PR! And of Monica and E! since this was their first 1/2! And of everyone for running the 1/2!!!
Good Job CFFM Endurance Team!!
Tuesday, November 16, 2010
Back after taking "5" days off!!
My last wod was last tuesday...that means a whole 5 days without any physical activity. We had a blast on our cruise to Cozumel though...lots of eating, I'm back on track today! We did do the "Amazing Cozumel Race" in Cozumel. It was sooo much fun!! We ran/sprinted through the streets of Cozumel (very pretty and felt very safe) looking for clues and solving puzzles. Our team actually came in first but we got a time penalty and took 2nd place...I think we should plan a CFFM cruise!! Anyone in??!!
Monday 11/22/10:
CFE Tapering Week (for 1/2 Marathon):
1.) 8x200-m w/2-min rest
2.) Strength Recovery WOD
3 x 15-20 reps each, Not For Time:>
>Bench Press 3x20 @65
> KBS 3x20 @16k
> GHD situps/hip ext
> Pullups 3x15 kipping
It was hard getting back into the swing of things after being off for 5 days but I was so happy to be CF-ing again!! Ran with Sas and Diane! Good Job girls. I missed the 1.5 hr run yesterday so I am a bit nervous for the 1/2 marathon on Sunday. I've only ran an 8 and 6 mile run these past few weeks and they were'nt pretty. Hopefully my CF training will help me out :)
Tuesday 11/23/10:
CFGames Prep, Phase II, Wk 6, WOD 27
SWOD:
Face-2-Wall Handstand Holds for max time, 4 rounds
DWOD: CFFM
---------- ----------
CFE Taper Week
Back Squat 5 x 5 @ 85% of 5-RM
Monday 11/22/10:
CFE Tapering Week (for 1/2 Marathon):
1.) 8x200-m w/2-min rest
2.) Strength Recovery WOD
3 x 15-20 reps each, Not For Time:>
>Bench Press 3x20 @65
> KBS 3x20 @16k
> GHD situps/hip ext
> Pullups 3x15 kipping
It was hard getting back into the swing of things after being off for 5 days but I was so happy to be CF-ing again!! Ran with Sas and Diane! Good Job girls. I missed the 1.5 hr run yesterday so I am a bit nervous for the 1/2 marathon on Sunday. I've only ran an 8 and 6 mile run these past few weeks and they were'nt pretty. Hopefully my CF training will help me out :)
Tuesday 11/23/10:
CFGames Prep, Phase II, Wk 6, WOD 27
SWOD:
Face-2-Wall Handstand Holds for max time, 4 rounds
DWOD: CFFM
---------- ----------
CFE Taper Week
Back Squat 5 x 5 @ 85% of 5-RM
Monday, November 8, 2010
Monday 11/8/10
Power clean and jerk: 7x2
65, 75, 85, 95, 100, 100, 100
I made small jumps and focused on my split jerk technique. Work up to 100# and stayed- felt good and actually a pr for clean and jerk. This is actually the first time I've done clean and jerk together! Fun stuff! Once my technique gets better...I'll up the weight! Can't wait!!
"Religion" = 10:23/ 50 squats
5 rounds of:
max rep back squats @body weight (135#)
7 burpee box jumps
I did 15 squats the first round, then: 9,9,8,9. Thanks Diane for counting my reps :) the hard part about this wod was trying to hold my breath for the squats when I was out of breath from the burpee box jumps...
Food:
d: mahi, sundried toms, mixed veggies
s: almonds
L: mahi, apple
b: eggs, bacon
65, 75, 85, 95, 100, 100, 100
I made small jumps and focused on my split jerk technique. Work up to 100# and stayed- felt good and actually a pr for clean and jerk. This is actually the first time I've done clean and jerk together! Fun stuff! Once my technique gets better...I'll up the weight! Can't wait!!
"Religion" = 10:23/ 50 squats
5 rounds of:
max rep back squats @body weight (135#)
7 burpee box jumps
I did 15 squats the first round, then: 9,9,8,9. Thanks Diane for counting my reps :) the hard part about this wod was trying to hold my breath for the squats when I was out of breath from the burpee box jumps...
Food:
d: mahi, sundried toms, mixed veggies
s: almonds
L: mahi, apple
b: eggs, bacon
Saturday, November 6, 2010
CFGames Prep, Phase II, Wk 4, WOD 17
Friday 11/5/10:
I practiced Jerks while the first group of cf'ers finished their wod. I realized the other day when attempting to jerk 95#..I was push pressing them...and that got really HeaVy, really fast! I worked up to 85# and they felt good. Thanks for your help coach!!
DWOD:
15 minutes AMRAP of: (@80% effort)
3 HSPU (used 6 books, then added 1 for the last 3 rounds)
6 Pullups
9 Pushups
12 GHD Situps
=7 rounds
HSPU felt really good. I dropped 1 book from the last time and was able to do all 3 reps in a row for all 7 rounds. Pull ups were good...I did 6 in a row!! That was the first time I've got 6!! Then I did 4's and 5's...getting better.
Running 10k on Sunday am...wish me luck :0/
I practiced Jerks while the first group of cf'ers finished their wod. I realized the other day when attempting to jerk 95#..I was push pressing them...and that got really HeaVy, really fast! I worked up to 85# and they felt good. Thanks for your help coach!!
DWOD:
15 minutes AMRAP of: (@80% effort)
3 HSPU (used 6 books, then added 1 for the last 3 rounds)
6 Pullups
9 Pushups
12 GHD Situps
=7 rounds
HSPU felt really good. I dropped 1 book from the last time and was able to do all 3 reps in a row for all 7 rounds. Pull ups were good...I did 6 in a row!! That was the first time I've got 6!! Then I did 4's and 5's...getting better.
Running 10k on Sunday am...wish me luck :0/
Thursday, November 4, 2010
Zercher Squats
Zercher Squat: 5-4-3-2-1
5x135
4x155
1x175 then 3x165
2x175
1x185
attempted 1x190 but missed
My "elbow pits" are battered and bruised but that was a pretty fun lift!
Food:
s: 2 bacon, almonds
d: chic, veggies, spaghetti sauce
l: chic breast
b: eggs, bacon, strewberries
5x135
4x155
1x175 then 3x165
2x175
1x185
attempted 1x190 but missed
My "elbow pits" are battered and bruised but that was a pretty fun lift!
Food:
s: 2 bacon, almonds
d: chic, veggies, spaghetti sauce
l: chic breast
b: eggs, bacon, strewberries
Tuesday, November 2, 2010
CFGames Prep, Phase II, Wk 4, WOD 15
SWOD:
Max Effort Deadlift 3-RM w/chains
225# + chains= approx. 275# x 3
230# + chains= approx. 280 x 1
DWOD:
Five rounds for time= 13:20
25 Double Unders
15 Burpees
I was really tired and sore today. Felt like I was doing double unders for the first time and I thought my shoulders were going to explode on the burpies..fun, fun! I did do all 5 sets of burpies without stoping, but not very fast :(
Food:
B: apple wpb
L: Jason's Deli yummy salad bar
(sleep, work tonight 2-4:30)
D: organic spag sauce with hamburger, broc
L: hardboiled egg, apple
B: 2 hb eggs, almonds
S: not sure yet
Max Effort Deadlift 3-RM w/chains
225# + chains= approx. 275# x 3
230# + chains= approx. 280 x 1
DWOD:
Five rounds for time= 13:20
25 Double Unders
15 Burpees
I was really tired and sore today. Felt like I was doing double unders for the first time and I thought my shoulders were going to explode on the burpies..fun, fun! I did do all 5 sets of burpies without stoping, but not very fast :(
Food:
B: apple wpb
L: Jason's Deli yummy salad bar
(sleep, work tonight 2-4:30)
D: organic spag sauce with hamburger, broc
L: hardboiled egg, apple
B: 2 hb eggs, almonds
S: not sure yet
Monday, November 1, 2010
CFG Prep, Wk 4, WOD 14
SWOD:
Back Squat 5 x 5 @ 85% of 5RM= 157#
I made some adjustments to my squat today, per Coach's suggestion...I brought my feet together a bit and that allowed me to get way deeper! Felt good!!
DWOD:
"The Volkswagon"
For time: 9:19
21-15-9
Bench Press @ 95#
Pullups
*Men use 100% of BW, Women use 80% of BW
I really liked this wod! Pull ups felt really good, did mostly sets of 5's then
4's. My next goal is to get to 10 in a row. 80% of my bw would be 106# for bench...I was actually considering trying this weight...but I worked up to 95# and stopped there. That is about 72% of my bw...mabye next time! Sarina kicked arse...did it RX'd at 108# and was under 9 mins!!!
I've been bad about posting my food but I've been doing really well (except for the Halloween candy I ate last night, hehe)...
Food:
B: hamburger patty, almonds
S: apple w/ pb
D: broc topped with hamburger and organic spag. sauce
Back Squat 5 x 5 @ 85% of 5RM= 157#
I made some adjustments to my squat today, per Coach's suggestion...I brought my feet together a bit and that allowed me to get way deeper! Felt good!!
DWOD:
"The Volkswagon"
For time: 9:19
21-15-9
Bench Press @ 95#
Pullups
*Men use 100% of BW, Women use 80% of BW
I really liked this wod! Pull ups felt really good, did mostly sets of 5's then
4's. My next goal is to get to 10 in a row. 80% of my bw would be 106# for bench...I was actually considering trying this weight...but I worked up to 95# and stopped there. That is about 72% of my bw...mabye next time! Sarina kicked arse...did it RX'd at 108# and was under 9 mins!!!
I've been bad about posting my food but I've been doing really well (except for the Halloween candy I ate last night, hehe)...
Food:
B: hamburger patty, almonds
S: apple w/ pb
D: broc topped with hamburger and organic spag. sauce
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