A trio

My eyes are king of droopy right now, so I’ll make this post pretty quick.  I’ll start with the most recent WOD and work my way back in time.

This morning:

“The Bear Complex”
5 rounds
Without putting down the bar, do 7 reps of squat clean to overhead press to backsquat to overhead press.

My weakness was the overhead press — still building up that shoulder strength.  I was able to pull off at least three reps on the rounds I scratched on — but not all 7.

Results: 55 – 60 – 60 – 65 – DNF

On Monday night, I devised what I thought would be a short and sweet WOD, but it turned out to be evil.

Sumo Deadlift High Pull
Squat Clean
Push Press

I used my new 20# dumbbells.  Andy used much heavier.  The squat cleans were the toughest for me.

Time: 16:14

Andy came up with our Sunday night workout — a welcome ending to a weekend of indulgence (hamburgers and ice cream for everyone!).

4 rounds
1 min push ups
1 min squats
1 min sit ups (alternating side sit ups for me)

I lost count on the reps because Luke came in and was talking to us during the workout.  No biggie.  I struggled, probably because I hadn’t been eating all that well.

It was nice to let loose for a couple of days, but I’m back on track now… give or take the occasional bowl of ice cream.  🙂

Running WODs

Sigh.  They really know how to make a girl dread a week.

I wasn’t a fan of this week’s challenge WODs.  My choice was between 400 sit ups and lots of running.  And I managed to put 2 workouts off to the very last minute because of all the craziness of testing this week.

Not good.

In the end, I chose the running.  This was Saturday’s workout.

3 rounds for time:
800 m run
8 Sumo deadlift high pulls
8 front squats

I finished in 15:39 using the 15# dumbbells.  It wasn’t as bad as I thought it would be, but I was tired.  I had already spent 45 minutes with my team doing a skill session on pull ups.

Today, I walked around Town Lake with Jenny, but this time we took the boys with us.  Pushing Luke around in the stroller — which is NOT a jogging stroller — was quite a workout in itself.  And by the time we got home, it was time to get ready for another team skill session on hang power cleans.

The session was awesome, and I really learned a lot.  I feel much better about my hang power clean — which is the move in the finale workout.  And I even learned how to do all 7 in a row smoothly, without stopping.

There was still 1 more week 7 WOD to do — the endurance WOD — and this one I was really dreading.  The elite one was run 2 miles x 3.

Um… no.  In fact, I didn’t even feel up to the intermediate run.  So I went with the beginner and mapped my route from the house:

1 mile x 3
Rest 2 minutes in between

I thought it was rest 3 minutes in between, and I fudged that — I made Andy give me an extra minute so I could down more water.  I was so glad to be done, but I have to admit, I did better than I thought: 9:13 / 9:13 / 9:20.

Right after the run, I was awake and energetic enough to tackle 1 more workout.  My goal is to be done with the Week 8 workouts before Friday — I want to rest before the finale workout!  My only stipulation was NO RUNNING.  Andy joined me for this:

20 swings
10 push ups
30 swings
15 push ups
40 swings
20 push ups

I wasn’t sure if they meant Russian or American swings, so we went with Russian so we could use the homemade kettlebells instead of dumbbells.  I used the elite weight of 25# to finish in 5:20.  Not too shabby.

I think that’s enough for today, don’t you?

Countdown to testing

Kung Fu testing is this week, and I can honestly say that I am in full-on testing mode.

It was my intention to practice this weekend, but I was so sore, I felt like I needed to give my muscles a rest.  I don’t want to be too sore to test!

I crammed in a practice session this morning.  I was scheduled to work an early shift, so I woke up at 5:15, worked for over an hour, and raced off to Kung Fu.

I went through all of my open-hand forms – not just the black belt material – everything.  The birds tripped me up.  Argh!  No time for mistakes!  The birds have always been a weak point for me.  But at one point, after practicing the forms several times, my muscle memory finally took over, and I didn’t have to think about them anymore – the body remembered.

“There it is!”  I felt like celebrating.

I only have to worry about material I previously tested on – like the birds – tomorrow night during the pre-test.  That’s when I can be asked to do ANYTHING.  It’s unlikely they’ll ask me to do everything I’ve learned, but I have no idea what they’ll ask of me.  They could ask me to do short katas, blue belt staff, all of the birds – who knows?

The only thing I’m sure of is that I’ll be testing on all of my “new” material too.  That’s the stuff I’ve learned as a black belt.  I’ve learned 18 forms as a black belt – 10 are required for the test.  And I have to admit, I’ve only been practicing those 10 for the past 5 months in preparation for the test, so if he asks me to do dagger (which is not one of the required) – heaven help me.

I crammed in a weapon review when I got home from work this afternoon.  Brr!  It was cold in the backyard!  I was glad to finally finish AND glad that nothing tripped me up.  Weapons — they’re my favs.  I tend to do those really well.

I warmed up inside with a little Tai Chi and Pa Qua practice.

When Andy got home, we decided to do an EPOC WOD.  While waiting for Andy to pull his weights together, Luke led me through some yoga moves he’s apparently learned at school.  It was so cool — he knew all of the names and everything.

“Air Force WOD”
5 Burpees
20 Thrusters
20 Sumo Deadlift High Pull
5 Burpees
20 Push Press
20 Overhead squats
5 Burpees
20 Front Squats

Ugh.  HARD.  I used the intermediate weight — 15#.  When I got to the overhead squats, I had to drop one of them because my back just couldn’t handle both.  I made it through this bruiser in 8:30 — would have been faster but I had to stop and rest during the thrusters and push press.

Wonder how I’ll feel tomorrow….

Frigid morning

As soon as I closed the door and entered my warm house this morning, I heard pattering feet and giggles.  Even though I wanted to jump in a hot, steamy shower more than anything in the world, hearing that brings a smile to my face.

I made Luke a snack before breakfast.  He’s not entirely Paleo yet — as a mom I’ve learned to pick my battles and make changes gradually.  I made him toast with almond butter and jam, peeled and sliced a kiwi fruit, and poured a glass of milk.  He ate while I cleaned the kitchen and started the coffee.

On these mornings, Luke usually asks, “How was Crossfit, Cindy?  How was your workout?”  To which I usually reply, “Brutal, Luke.  Brutal.  But it was good.”

It was a nice feeling to be home and warm.  Flashback an hour before, and we were just starting our workout.  The thermometer in the car had read 32 degrees.  The gym was not much warmer.  I felt stiff and tired.  I did not want to be there, but I knew I would feel better afterwards.

Crystal wrote the WOD on the board:


  • Sumo Deadlift High Pull to Sprawl (M 2 pood / W 1.5 pood)
  • Dual Thruster (M 16kg / W 12kg)

There was a lot of confusion as my huge class went to the kettlebell racks to choose weights.  I felt like I was in a sort of haze.  I wasn’t sure I could do prescribed, so I grabbed two 8kg KBs.  I couldn’t find a 20kg for the SDLHPs, so I teamed up with Lisa who had one.

I felt bad.  I know I slowed her down a bit.  I had trouble catching my breathe as we made our way through.  I kept having to stop and breathe after each exercise until we got to 5.  Still, despite the intense effort, I felt slow.  Zach was yelling at us to hurry and finish sub-10, but I knew we weren’t close.

And for the first time in a year, I actually felt like crying.  Thank goodness no one saw my eyes water.

We had time for planks and push ups after the WOD.  My arms felt like jelly, because I took on the EPOC challenge plank and push up WOD last night:

4 rounds
20 mountain climbers
20 plank knees-to-elbows
20 push ups
20 paintbrushes

I finished in 9:58.  That one was really hard, too.  I did not like it.

But now I’m home, clean, and warm.  And I can rest.

Week of intensity… and rest

No, I haven’t felt much like writing as of late.

I’ve still been working my tail off in my workouts, but I’ve also been crawling into bed early each night, desperately trying to snatch whatever extra hours of sleep I can before that alarm goes off the next morning.  I’ve been craving 9 and 10 hours of sleep a night.  Sometimes 8 hours just aren’t enough.

Looking back at my performance journal since Tuesday, I see an awful lot of rest days.  Not that that is necessarily a bad thing — it just doesn’t happen very often.  And it’s odd to see so much white space in a week where I’ve not missed Crossfit or Kung Fu at all.

I am thoroughly in the midst of a fever to review my Kung Fu material before my test.  The pre-test is February 23 — just over a week away.  The test itself is on February 25.  Both are on Crossfit days and both are in the late evening, when I’m usually crawling into bed.  I’m praying that I have my head together enough to show that I really do know my material.  I’m much more together in the morning, and testing will definitely be a challenge.

Thursday’s WOD turned out to be a really good one for me:

30-20-10 DB snatch (M 35# / W 25#)
20-10-30 Box Jumps
10-30-20 Pull ups

I used 15# for the weight so I could focus on form and still move quickly.  Zach’s description of pulling the dumbbell up like you’re starting a lawnmower really made sense to me.  Still, I had the move down better on the right side that the left side for some reason.

I made myself jump on the box for at least half of the jumps — except the 10 set, when I jumped for all of them.  On pull ups, I felt weak — it had been a while since I had worked on pull ups.

I finished in 14:34.

That night, knowing I would be really sore the next day, I decided to do one of my challenge WODs.  Andy and Luke joined me.  Luke was doing his version of a burpee on the mat while Andy and I:

Sumo Deadlift High Pull

I used 20# and finished in 6:47.  I was toast for 2 days after that.

I managed to put off the challenge endurance WOD until Sunday morning, when I ran the Paramount 5K — probably my last race until late fall 2010.  I was kind of fudging the WOD, and I hope I don’t get fussed at for it, but I wasn’t looking forward to running 3 miles on the heels of a 3 mile run.

Here’s what the WOD was:

Run 3 miles
3 min at 80%
1 min at 50%

I’m going to guess that I did that.  There were times I felt like I was really pushing it, and times I had to slow down.  I was really proud that I didn’t stop.  I just kept going.

Thank goodness my friend Jenny ran with me, because I probably wouldn’t have done it without her.  She helped me pace myself and stuck near me the whole time.

I don’t have my exact time yet (I wore a chip), but I crossed the finish line around 30:40 — and I started about 20 seconds after the race started, give or take.  That’s a slow mile, but right now, I’ll take it.

Happy Valentine’s Day everyone.  Don’t forget to enjoy dark chocolate — everyone deserves a yummy treat!

We meet again: Fight Gone Bad

I’ve been rushing about the house in the hours since my workout ended this morning, and I haven’t had much time to reflect on how I did.  Now, sipping my tea, I can think about it, even though the dogs are running through the house, playing, and making a huge racket.

They’re fun to watch.

Where was I?  Oh yeah, the WOD:

Fight Gone Bad
1 min max reps
Wall Balls (W 14#)
Sumo Deadlift High Pull (W 55#)
Box Jumps
Push Press (W 55#)

My reps per exercise were written down on my sheet that gets kept in my folder at the gym, and I neglected to write them down. I do know my total reps: 121.

It was low compared to my class, and a little lower than the last time I did 2 rounds of Fight Gone Bad three months ago (126).  Disappointing at first glance.  But here’s why I’m not disappointed.  This time I did the whole thing as prescribed.  I used the Rx weight and I jumped on the box — I did not scale it to step ups, which is what I did last time.  Jumps are slower for me, so I’m not surprised the reps went down.  The fact that they only went down by 5 is amazing to me, considering how crappy I felt this morning.

I felt stronger on push press, which is where I started the rounds, but I felt weaker on the SDLHP.  Wall balls continue to be a struggle for me — something else I need to work on — because I was hitting so low on the wall.

I’ll take 121.

Last night I took on a challenge WOD at home.  Andy did this one with me, and I must have been really off, because I really struggled.

AMRAP 12 min
8 shoulder press (15#)
12 renegade rows
15 situps

I only got through 4 rounds.  Yikes!  Of course, I didn’t read the directions all the way through, which stated clearly that you should do 6 rows with one arm and 6 with the other each set.  I did 12 with both.  No wonder I was slow.  Oh well, great workout.

I also returned to Kung Fu yesterday morning for the first time in 2 weeks.  Testing is getting really close, and I really shouldn’t take any more time off between now and then.  I have my material, but I need to make sure it’s solid and fluid.  I’ll probably start practicing weekends at home in the backyard for a few weeks. 

There’s no backing out now — Master Joe knows I’m testing, and he’s expecting me to be there.  Plus, why back out if I’m ready?

3 cheers

I’m feeling a lot of different emotions right now as I write this post about this morning’s WOD: pride, shock, modesty, gratitude, joy… where to begin?

WOD (M #95 / F #65)

400m run / 21 Sumo Deadlift High Pulls
400m run / 21 Push Jerk
400m run / 21 Thrusters

We actually used the bar to practice these moves instead of the PVC pipe, since all of us had done them before.  Also, weight on the bar forces you to hold better form. 

I grabbed a 45# bar.  I looked at the WOD thinking that 55# would be my weight, and I loaded the bar with that when Zach said, “You don’t think you can do 65?”

“I can try.”

“Do it.”

I practiced each one at 65# and I could do them, but I knew it would be tough to do all 21.  “You’re doing it,” Zach told me.

My strategy was to move through the SDLHP as fast as possible, since I knew the push jerks and thrusters would slow me down.  The running really wore me out, but, just as I thought, the push jerks and thrusters were much harder.  I pushed through the push jerks in sets of 5.  Then, I got to the thrusters.

Most of my classmates had already finished or were close to finishing when I started.  I started off by trying to do sets of 5, but it quickly became apparent that finishing would be a lot tougher than I thought. 

That’s when my amazing coach and classmates stepped in.  Zach coached me through the thrusters one at a time, and all of my classmates were cheering me on.  With 10 left, I was having trouble pulling the bar up to the start position.  Zach had me clean the bar to a squat and thrust from there… then… throw the bar down, catch my breath and do it again.  He would count 3,2,1, and I stepped to the bar and did it again, throwing my hips out, locking out my arms overhead and dropping the bar.

Never did the words “I can’t” go through my head.  But I did flip the bar off a couple of times and think, “This is freakin’ HARD!”

It felt so sweet to finish and hear all of my friends scream for me.  I was giving high fives left and right, and I felt so proud of myself.  I did it, but it was the encouragement of my coaches and classmates that kept me from giving up.

Time — 17:51, RX.

Squats and burpees

I wasn’t sure what I was going to do for this morning’s Kung Fu conditioning class until last night.  At first I thought about putting together a classic workout of tabata sets, but then I saw the sneak peak of today’s Crossfit Central WOD, and I really wanted to do it.

5 rounds
30 squats
20 pullups (subbed sumo deadlift high pulls – 1 pood)
10 burpees

We didn’t have a good way to do the pullups, so I substituted sumo deadlift high pulls, trying to put some of the same muscles into action.

I finished this one in 14:02 — first one in the class (a small one this week).

It was tough, but really good.

Barbell AMRAP


Today’s WOD was really hard, and I’m not all that happy with my performance.

AMRAP 20 minutes
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High PUlls

I did 6 rounds and 5 Thrusters at 50 pounds.  Ick.

I felt wore out as soon as I finished the first round of thrusters.  I had a tough time getting any momentum, and when I did, I couldn’t stick with it.  This was a super hard WOD for me.