“Wanda” made me crabby

I’ve been putting off writing about Thursday’s WOD because I walked away from it pretty crabby.

You know how you have certain expectations of yourself?  Well, I didn’t do as well as I expected.  And as a result I was kind of crabby the rest of the morning (until work completely distracted me and I was able to step away from my disappointment).

The WOD was named after one of the women in the Crossfit Women program.

“Wanda”
For Time:
200m Farmer’s Walk (M 55# / W 35#)
45 Wall balls (M 20# / W 14#)
200m Farmer’s Walk
45 Burpees

Time: DNF

That’s right.  I didn’t finish.  There was a 15 minute cutoff and I didn’t finish.  I was four burpees away.  I ended up doing the rest of the burpees after time was called, because I’m just like that.  But I didn’t finish.  And that really annoyed me.

You know what slowed me down?  The wall balls.  I struggled to toss the ball above my head.  I used the 14# med ball, and it wasn’t going any higher that the top of the white board.  I think I took too many breaks.

I used the 35# dumbbells for the farmer carries.  That’s definitely the heaviest I’ve used so far, but my grip was lacking on the second walk, and I had to stop and readjust several times.  I wish I had grabbed kettlebells instead, because I think my hold would have been better.

I must not be rested, because I also felt pretty weak on the strength portion of the morning.

Power Clean
5×5

Results: 55-65-75-85-(no time)

I know I can power clean 85 –possibly 90 or 95.  But it just wasn’t happening Thursday morning.

I blame my crazy busy week.  With work all day and meetings every night after work or during lunch, I’m spent.  I’m exhausted.  I can’t wait to rest.

My Fight For Air (and busting out some WODs)

Saturday morning was the Fight For Air Climb.

I felt half-hearted about this event, since I didn’t know anyone else who was doing it and I wasn’t sure I was going to like it.  But two people donated money for me to climb, including one of my best friends, so I kinda felt obligated to follow through.

It was actually chilly Saturday morning, and since there was a whole lot of standing around, it was kind of uncomfortable.  But the people on my team (whom I had never met) were really cool, and it made the time pass by much more quickly. My team (Relentless Boot Camp — which is run by Crossfit Central) led some warmups, and then we managed to get to the front of the line for the climb pretty quickly.  They let groups of 2 and 3 go up about every 2 minutes.  We started from the street level entrance to a stairwell in the Frost Bank Tower in downtown Austin.

I had been nervous that I would need to slow down or stop, but that turned out not to be necessary.  In fact, I was well-prepared for the climb without even training.  I took the first 10 or so flight two steps at a time, then I settled into a fast step-at-a-time climb most of the way — running a flight or two as I went.  I climbed 31 stories — about 60 flights of stairs — to the top.  It felt like it flew by.

I was feeling fine at the top — a little shaky in my legs, but otherwise OK.  At the bottom ( everyone took the elevator down), I felt some burning in my lungs, and I coughed a bit — which was the point.  You’re supposed to understand the challenges of breathing problems.

But when I got to the bottom I also realized I was supposed to pick up a chip timeer.  Which I hadn’t done.  D’oh.  No official time for me.  I could have kicked myself.  It was my first even where the chip was separate from the bib, so I didn’t even think about it.  Sucks.

I know I was done in under 10 minutes.  I estimate it was around 8 minutes.

Did I like this event?  Yes.  It was a little weird and running behind, but otherwise well organized and well planned.  I think I might do it again next year if they offer it.


I still wanted to do a WOD with Andy on Saturday, so we did a retest of on we did back on April 23.  I wrote about it here.  My goal was to beat my previous time, and I ended up blowing it out of the water.

3 rounds
200m Farmer carry (2-25# DBs)
25 Russian swings (1 pood KB)

Time 12:50

We started off the evening with some strength work.

Push Press 3-3-2-2-1

Results: 65-70-75-80-85

There wasn’t anything remarkable about my results — I did the exact same weights as last time.  Maybe next time I’ll do more.


Sunday morning I went for a run with Jenny for the first time in weeks.  It was so nice to be out on the trail again.  We had tons to catch up on, and we started off really strong.  But Jenny’s been sick, we wwe walked halfway around our usual loop.  No matter — the girl gossip time was well worth walking.

After I got home and had breakfast, Andy and I headed out to the backyard for a workout.  It was nice to exercise in some BEAUTFiUL weather.

We started with strength:

Overhead squat
1-1-1-1-1

Results: 50-55-60-65-70

I think that’s a PR for me!

Then we did another retest (it’s been a weekend of testing!).  And yet again — I blew my previous time/score out of the water.

AMRAP 12 min
3 Handstand pushups
6 Power clean (75#)
9 Box jumps

Results: 7 rounds + 3 HSPU + 6 Power cleans (compare to 3-31-11)

Wow — I guess I’m strong, because I certainly am not more rested.  Speaking of rest, I’m already up way too late.  I better get my butt to bed.  G’night!

Popeye arms

All during Saturday night’s workout, Andy described his arms as feeling like Popeye arms.  I didn’t sweat that much, but my forearms and hands were screaming at me the entire time, too.

So here’s what I started with.  A little kettlebell warmup (devised on the fly, so it wasn’t very creative):

5 rounds
5 KB deadlift
5 swings
5 front squats

Time: 3:40 @ 1 pood

I only timed it to see how long my warmups take.  Looks like I need to go a bit longer, so I’m going to switch over to more AMRAPs.

Then Andy and I both worked on:

Push Press
3-3-2-2-1

Results: 65-70-75-80-85

A PR!  I’ve never done an 85# push press before!

3 rounds
200m farmer’s walk
25 Russian swings

I took this WOD from the Kettlebell program, and it was BRUTAL.  I chose to carry my two 25# dumbbells and swing with my 1 pood (16K) kettlebell.  The swings were the recovery, I promise you.  I’m also really glad we did this one under the cover of darkness, because we looked pretty funny walking up and down the street with weights.

Time: 17:31

We’re going to do this one again in a few weeks to test ourselves. I want to improve my grip — it will be good for all of the lifts as well as pull ups. And we all know I want to get better at pull ups.

 

No total? Nope — AMRAP

I walked into Crossfit this morning expecting us to do our benchmark for the month — Crossfit Total.

It was not to be.  Next week we’ll do it.  Today an AMRAP awaited us and a skill session with one of the exercises in it.

AMRAP 12 minutes
15 Squats
9 Toes-to-bar
6 Sumo deadlift high pulls (M 135# / W 95#)

We were apparently supposed to work on kettlebell snatches as part of the skill session, but Zach decided he’d rather have us work on SDLHP.  He said he’s seen some really bad form and wanted us to get it right.

After working with the PVC pipe, we loaded up some bars for the following:

SDLHP
3-3-3-3-3

While I would have loved to go heavy, I went pretty conservative on the weight.

35-35-55-65-65

I was all set to do 65# for the WOD, but in the middle of my first round, I realized it was too heavy to maintain for 6 reps through that many rounds.  I dropped back to 55#.

As much as I dislike knee raises (my substitution for toes-to-bar), I’m really glad we did them, because they’re a great ab workout for me.  I don’t have many options right now, so knee raises will do.

I felt strong throughout the WOD and finished 8 rounds + 10 squats.

Here’s a couple of home WODs we did over the holiday weekend:

Sunday:

“Rosalie”
3 rounds
200m Farmer’s walk (20# dumbbells)
15 Thrusters (20# DBs)
15 ring rows

This one looked easy, but it was DECEPTIVE.  Time: 19:56

Monday: (Andy’s workout from Saturday, sorta)

3 rounds
10 deadlifts (65# barbell — LOVE it)
30 squats
100 rope swings

Time: 8:50