This evening I did the CFDC-Endurance workout of :30 on/:60 off x10rounds @12% incline on the Treadmill at 8:34 pace. Worked on Pose and consistency with my step numbers. Next time I need to set the speed higher. This was challenging but I feel as if I should have gone faster.
Once I finished this I was itching to do some strength work so I worked up to a 1RM of squat cleans. This was the strength move today on CFDC - 7x1 @90% . I was curious how heavy I could go since I failed at 110# on the clean at the FXTX competition. Today failed @120# with 115# being pretty easy. A second attempt was not successful and bailing at home without bumpers stopped me from trying a 3rd time. This aggravates me since I know I can do more but after a fail mentally I struggle to rebound. Definitely need to work on that confidence! At least now I've gotten past the 110# barrier! :)

I decided today to work on some of the skills I definately need to improve when it comes to crossfit. Since clean and jerks are one of my favorites I started there with 4x4 at about 75% being 80#. These were full squat cleans (for practice since I'd rather power clean) and felt really good. Some double under practice next with 3 rounds max reps in which I struggled today with 19 being my max :( !!! I then went to work on 5x10 wall balls all unbroken at 8' with 15#. These were easier than I though they were going to be and I made sure there was no room for question on height. KB swings 3x10 with 44# finished my morning and went well after the first set once I got my bearings swinging that weight. Overall a great morning!

Week of 2-21

It has been a couple of days since I posted and I need to catch up
Monday did a killer met con 2 rounds of 400M run 50 burpees& 50 KB swings 12:27 I think
This was very deceiving however I am proud of my effort

Monday night I did 2 rounds 3/4 mile uphill repeats on treadmill@7% grade this took 12: minutes total
I had to stop 3 times; however I am pleased with my effort none the less
Shoulder Press 140x4x5

Wednesday was 5 rounds of 10 PU 25 DU  this took over 9 Minutes and I will be working on DU all March to improve
Front squat 205x4x4 & tabata treadmill run @12% on 7:30 mile pace

Thursday Filthy Fifty RX first time ever 29:31  I need to find a pace and just keep it the whole time \

Friday  Clean & Jerk I worked up to 185 and then worked down to 155 to improve technique.  I will also spend March working on this

400M repeats X 3 with equal rest  all runs were 1:22 and I felt good and recovery was super

Dirty Thirty

"Filthy Fifty" of "Dirty Thirty" compare to 7-2-10 , 12-14-09, 7-30-09, 6-16-09 , 4-23-09 , 2-20-09

and 11/21/10

For time:
50 Box jump, 24" (m)/20" (w)
50 Jumping pull-ups
50 Kettlebell swings, 36# (m)/26(w)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45# (m)/35# (w)
50 Back extensions
50 Wall ball shots, 20# (m)/15# (w)
50 Burpees
50 Double-unders


So I decided to do Dirty Thirty since I've only done it 1 time before, in 17:55. My goal was sub 15 then next time round I do Filthy Fifty. Today's time was...........14:01! Yeah! That was much better than I thought it was going to be! Filthy Fifty here I come!!

Strength
Front Squats 5x4

Met-Con
5 rounds:
10 Pullups
25 Double Unders

Cash-out

Handstand Holds 3x max time


FS 110# felt great!
Met-Con blu+prpl bnds in 9:12. The last 3 rounds of DU's got really tough and broken, last 2 rounds of pull-ups were difficult. I have to get back to consistently working on pull-ups!!!
Handstand holds 1:00, :30x2. My wrists got tired after the first hold......
Overall a pretty good day!!

Strength
Shoulder press 5x4 (add 5/10# from last week, if all sets were completed)

Met-con
2 Rounds of
400m run
50 squats
50 kb swings (53/35)

SP 70# 3x4, 65# 2x4. Struggling with SP the last 2 weeks now, not sure what the problem is...
Met-Con with 35# in 12:38ish. Disappointed I broke up the 2nd set of KB swings so much, just mentally had a hard time today! Think I'm still tired from Saturday, this should have been much faster for me but it was just tough! I'm anxious to get back into routine after the last couple crazy weeks, I need it!

Crossfit FXTX Cupid's Challenge

We completed the Cupids Challenge today as a team of 4- Willie, Jake, Mike and me.
The 1st WOD was 2 rounds of wallballs clearing a 10' suspended PVC 25reps each then a 400m 90# chain suspended plate run. No rep for every time it touched the PVC and 20sec penalty for every time it touched the ground.
The 2nd WOD was 2 45# bars, 6 45# plates and 4 clips all carried oved 2 hay bails and then assembled to a 135# bar and a 225# bar which we then used for 21-15-9 Deadlifts and Team Burpees. Burpees had to be done as a team with the next burpee not starting until last team member clapped above head. Also required clap behind back from bottom of burpee on ground.
3rd WOD was 10min time limit for all 4 team members to find a 1RM floor to overhead.

We did ok on the 1st WOD since I threw all wallballs backwards like a stone throw (this was much easier for me). We had 2 penalties because my throws were a bit crazy and Willie simply wasn't able to catch 1 of them. The other penalty was from a communication error.
The 2nd WOD went well, DL's pretty good, we took the penalty on my 21 for the sake of time management and to keep me fast for the rest of the workout.
The 3rd WOD went well. I wanted 115# but failed at 110# and mentally had to call it a day at 105#. All 3 guys PR'd and did awesome!
Overall we finished 2nd in the Intermediate competition and I'm happy to say I felt pretty great all day. I ate well (had the cooler packed with good food) and didn't have an energy crash. Felt pretty good during all WOD's but of course am disappointed we didn't finish 1st :( Still, it was a ton of fun and I would love to do it again!! We had awesome support out there and it really was a great day!

Deadlift, Row, and Double Unders

Deadlift
225x4x1  275x4x4  This felt good and not heavy at all.  My form was the best I had in weeks
Metcon was row 1K then 150 double unders time was 11:05 
DU took me forever and I could only knockout 5-10 at a time.  I would like to do this again and see if I can get this done in sets of 25 which is how I should have broke this down

I plan on doing a CFE workout today and rest for Saturday and a named WOD Sundayw/ running

4 minutes of hell

Treadmill tabata last night  7:30 mile pace @12% incline for first 4 rounds then had to drop down to 11% or I would have been a nominee for AFV.  I am really enjoying the post run ice and 2 days with a rest day mixed in  it really helps this old body recover.

Squats, broad jumps, and ring dips oh my

Great class at 5 am this morning.  My legs feel like a million bucks and that days rest is just what I needed
Squat 225x4x1  245x4x4 depth and form were legit
Metcon with 55 KB and dips done on rings  60 meter broad jump then 21-15-9 KB swings and ring dips
5:30 was my time
Cashout was 2x5 of ham curls
 Plan on running a treadmill tabata tonight so I can take a full rest day tomrrow

Wod #2

5x1000m repeats (3 min rest)
85% effort

on treadmill @8.0 each one took 4:44 to complete

recovery was good looking forward to 36 hours of rest

Stephen

Can you feel the love

Good metcon and lifting today
Shoulder Press 5x4 @ 135 this felt good and got lighter each set
Metcon with my wife on Valentines day
3 rounds of
1 Lap around building, 10 clean and press each arm, 15 knees to elbows, and 20 lunges all while holding a 44lb kettlebell.  The wife had a 26lb KB the whole time our time was 19:42
Good way to start the day. I plan on doing endurance tonight when I get home so I can use tomorrow as a full rest day

Today was tough, especially after this weekend. Shoulder Press 5x4 +5# from previous, I didn't have anything logged on that since December so I tried to go 75# (previous weight) but that just wasn't happening today. Ended up working at 70# and struggled a few sets even at this weight. I guess today just wasn't a SP day for me!
Met-Con was a partner workout 3rounds of 330m run w/ KB, 20 KB clean and press, 15 K2E (partner holding KB), 20 lunges w/ KB. My Valentine was my partner ;) my wonderful husband, my KB 26#, his 44# and we completed in 19:42 (I think, somewhere around there...) This was tough! My forearms are still dead from yesterday and I really felt it today but overall we did well, I'm thankful I had him to push me!
Happy Valentines Day!!

Burpees and sprints

So Niki , King, and I went up to the box today with Jake and his family and Lindsey and Dave
Rolled out a bit
Did some Heavy KB swings  2 sets of 10 with 55 and 1 set of 10 with a 60
Did my hamstring curls 3 sets of 5
finished with a WOD to help Lindsey do her burpee challenge
Run 100 meters and do max burpees in a minute
Then rest 1 minute
Repeat this until you have completed 75 burpees

I did this in 5 rounds and I would have to say I am pleased with my effort
Runs did not feel bad and burpees were getting back to being fast.
 All in all a good day at the box

Decided to make my time today practice for me. Worked on 10# wallballs at a 10' target 5x10. DU's went ok, I've done better and I've done worse but practice is good. Also worked on my kip. I think I'm beginning to figure out how to string them together so that is progress!

The workout I decided on was a Tabata w/ deadlifts @95# and KB swings at 35#. I think I had 146 reps but swear I miscounted somewhere. I do know my forearms are toast though!! The DL's never got heavy but I did have trouble hanging on the last couple rounds.

Cupid Couples Race

Good event I just need to remember to get in the front when we do a race at this event.  I am happy with my time even though I had to stop and tie my shoe and run a slow start due to the crowd conditions.  Time was 24:38 and it makes me realize that a sub 24 is in the future.
Stephen

Cupid Couple's 5k

This morning Steve and I ran the Cupid Couple's 5k. We registered to run in the couples division so it went by combined age and combined times. The course was nice, a great run though there were some icy spots that caused congestion for fear of slipping. Overall I'm ok with my finish time (sub 29min) and am looking forward to running that course again sometime in the future. We finished 2nd in our age division, missing 1st place by 1/2 second! Great run, definitely planning to push to finish somewhere around 27min on my next 5k! I am happy I'm consistently under 30min for 5k's now, that was a long time goal that thanks to Crossfit has been consistent through my last 3 races. It was a fun morning!

110%

Took 2 days off for rest and boy did it pay off

Today at the box  TGU @ 26lb  worked on form and these are getting better only problem is my right shoulder
Front Squat 4X7  worked up to 185 and these felt pretty good

Metcon
Row 500 M 25 DB clean @70 50 sit ups 25 DB cleans @35 5ooM row time 9:02
Felt pretty good

I love my new tights 110% I will be getting some more of these for workouts

Stephen

Max distance in 9 minutes

With me running a 5K this weekend I figured I would do a time trial on Tuesday and a Tabata style run on Thursday of this week.
My run today was 1.295 in 9 minutes I was happy with the results and I definitely was pushing myself.  I would like to do one of these runs outside just to see how far I can go.  Finished with ice on both knees and quads  a good day and I will do some foam rolling tonight. 

2nd workout of the day

Pick one sport hold each interval within 3-4 seconds. If you do not, you receive a foul. All fouls to be performed after the whole workout is complete.

Swim: 100m x 5, rest equal time

Run: 400m x 4, rest equal time

Bike: 1 mile x 4 rest equal time

Row: 500m x 4 rest equal time

Foul = 3 consecutive minutes in the bottom of a squat.

Here are the endurance choices of the day. I chose TM run and did the 400's @ 1.5% in 2min each. Since it was on the TM I gave myself an automatic foul (since the only way to have greater than 3-4sec deviation would be to fall off or something like that). I had to break up the 3min though, wasn't able to stay at the bottom of the squat the whole time.

This was tough, later in the day is definitely not my optimal workout time. I guess it will make me stronger though- if I can do it when I'm tired it should only be easier when I'm not, right :)

Monday's madness

First things first I ate pretty much like crap all weekend; so I was scared from the start of today

Skill work

Double-unders 

Max reps in :60, rest 2:00 x3 

rounds 1 & 2 37 &40  round 3 a whopping 67 really felt good about these.  they closing of the eyes trick worked "thanks Niki"

Strength

Deadlift 5x4 @ 75% did 225 and worked on perfect form and this felt pretty easy and light

Met-con

3 Rounds of

400 meter run

10 Hang Power cleans (men- 135#, women- 95#)

10 Burpees

30 Air squats

13:21 RX  cleans were a bitch, burpees slow, air squats broken.  Tough but I surived

Cash-out 

3X 5 of hamstring curls  These are getting easier I might go to reps of 8-10 next week

Awesome way to start the week off looking forward to my new tights that come in tonight 110% play hard

Bad eating yesterday sucked today!

Today's Met-Con was tough, probably because yesterday's eating habits were terrible!

Met-con
3 Rounds of
400 meter run
10 power cleans (@ 50%)
10 Burpees
30 air squats

Cleans @75#. Completed in 13:59. Runs and cleans were ok, burpees slow and squats broken. Squats shouldn't have been broken and burpees should have been faster but that's how this AM went. I guess my splurge on donuts and candy were not the best idea but hey, after eating pretty strict basically the last 60days I guess I needed a reminder of how not eating well sucks the life out of me! Back on track today and I'll tuck a reminder away for next time I'm tempted to eat crap, put crap in and get crap out ;)

Endurance Seminar

CFDC hosted a Brian McKenzie Endurance Seminar today and it was awesome! Learned a ton of cool new drills for improved efficiency with running which is great. Brian gives a great seminar and is terrific explaining things and answering questions. Definitely a Saturday well spent!

After the seminar I did a little lifting. Shoulder Press @ 75% 5x4 (70#) and Deadlifts @75% 5x4 (160#). Both lifts felt good, worked on form and straight bar path. These were lifts for earlier in the week but due to the weather (which sucked by the way!) I missed these on their given days.

That's enough for today, I'm exhausted and ready to relax!

Max distance

I had 18 minutes to do this "however I had to take a break at 16"  This was all done on treadmill at a  7:30-8:00 minute mile pace
Mile 1 felt good at 7:31 2% incline
1.5 was ok at 11:15 2% incline
Hit a wall around the 16 minute mark and took a short breather
Finished up last 2 minutes at 7:30 pace with 1% incline
All in all a  good run to get me ready for race next Saturday
I am setting my race goal of 24:30 this would be  a 37 second PR and good progress to help me reach me my  5K goal of sub 23

Iced Knees for 20 minutes post run and I felt good

Niki's Goals 2011

Ok this year is going to be a record breaking year!!!! Lots of hard work ahead but it will be awesome!

25min 5k
I will complete my 2nd ever sprint tri and smash my time from 4yrs ago (pre-Crossfit!)
Take ANOTHER 10min off my half marathon time - thank you CFDC ;)

I also want to work on a 500+ Total this year

So here we go!!

Rowing

So yesterday I tried out the rower at home for the first time. The workout was row 200cal. I rowed and rowed and rowed....and rowed. Needless to say there is something wrong with the rower at home! I rowed for 100cal in 30minutes! Yes, that's right I said 30minutes! So today I decided I was going to try again on the C2. Thankfully I had better success and rowed 200cal in 14:40. Man am I sore! Back is tight and felt it in my hamstrings! It did feel good to know though that it wont take me an hour to row 200cal ;)

Rest day

One of the things I have learned to do is listen.  Listen to my wife, listen to people who need to tell you things, listen to my students, oh and listen to my body.  I needed this rest day and it was nice to do nothing.

I am looking forward to my 25minute run tomorrow in the morning and one week from tomorrow is the Sweet heart run with non other than my wife.

Stephen

Stephen's Goals 2011

Theses should be measurable
Running
sub 23 5K
2:40 800M
1:00 400 M
Sub 1:15 Dfw mud run in April "I would like a 1:10"  what the heck lets do it.

Lifting

200 shoulder press
350 squat
450 deadlift
250 clean

WOD's
sub 7 Jackie
sub 9 Hellen
Sub 4 Fran RX
20 round cindy

40 kipping pull ups
25 dead hang pull ups

Open Gym

Today was the 3rd day in a row of artic blast which means no school and pure cabin fever for me.  Thank God there was open gym today at CFDC and I enjoyed working out with my boy Jake
Here is what we did today

Worked on cleans
I need to remember to open my hips and get full extension
Shoulder press 5x4 at 135 and this felt light
Tabata row however some how I only did 7 rounds

some mobility wod's for my hips and shoulders

I will also start doing some hamstring curls post workout each day to strengthen my posterior chain

4 hours later at home I did an endurance wod

5 minutes on 2 rest x2
then
1 minute on 30 seconds off x 5

total distance covered 2.56 miles

surprisingly my recovery was great