Today was definitely something. "Kelly" this morning and some overhead squat work this evening.

Kelly is 5 rounds of 400m run, 30 box jumps (20"), 30 wall balls (15#). I used an 18" box and 10# wallball, my mission was to get box jumps faster (no stepping down - all jumps) and I haven't done that high of a number of wallballs with 15# so advice was to go with 10#. It took me 31:18 which I am not happy with, I wanted sub-30 but my runs were slow and windy and I struggled for motivation. I think working out that late in the AM just isn't my time......

My OHS work tonight was good, felt good. Worked up in sets of 3 to 100#. Failed at 105# and decided to call it a day since I needed to finish up for dinner. Next time I want to try for a 1rep max which should easily be triple digits. Finished with a little DU practice, I min hollow hold and 1:20 plank.
Now to enjoy a wonderful dinner in the beautiful weather with my wonderful husband and pup! :)

Second CrossFit Open Workout

Second CrossFit Open Workout

AMRAP 15 minutes:
9 Deadlift (men-155#, women-100#)
12 Push-ups
15 Box Jumps (men- 24", women- 20")

I've been looking forward to doing this workout, excited about the DL's and ok with the push ups but not too thrilled with the box jumps (they are not one of my favorites). I got 8 rounds + 7 push ups which wasn't too bad, although I definitely need to work on box jumps, those were WAY too slow! Good workout though!

I'm excited to share about today's workout. I was so excited because today was 2 things I really enjoy and couldn't wait to do!!

Strength

Jerk 7x2

Met-con

Clean Ladder

ex. Minute 1 do 1 clean, minute 2 do 2 cleans, etc until you fail.

Cash-out

Max Double Unders x2

My jerks I worked up to 100#. Need to get more comfortable with triple digit weight overhead, I get a llittle nervous and then am not confident in my lifts...
Clean ladder @65# which I did previously. Today was 15+14 with previous something like 9+... I was pretty amped about that!
Didn't get much DU practice in today, have to continue working on that!

Monday March 28th 2011

So I have not posted in a while "with exception to last night"
I would like to start and say that I love my Innov8 shoes and I am looking forward to my F 195's arriving this week.  I also need to start doing more mobility WOD's to help this old body heal and be ready to go strong on my next day of working out. 
Workout for today  as described
Ring dips 4x3 working up to 44lbs
Metcon 50 burpees rest 2 minutes run 1 mile rest 5 minutes 50 burpees
20:57 total time with a 7:11 mile 
I have more in me and would like to visit this metcon again.

Stephen

PR update

So in the last week I have been using my innov8's and not wearing my orthotics.
The results are in
92 DU
5 K 22:36
I am stoked and hope to continue these great out puts
I just need to remember to rest, recover, and eat right and everything should be good

Stephen

Stephen and I ran the Dash Down Greenville today. Originally we had some time goals but after seeing the huge crowd decided to use today as a tempo run. The course was challenging in that the initial quarter mile or so was really narrow and difficult to navigate with all the people, strollers and dogs. It never really did thin out so an all out effort wasn't possible. It was a great opportunity though to work on run form and technique, which is what we did. It was a beautiful day and was a fun run.

This weekend I attended the Crossfit Endurance Certification Seminar. It was defininately a productive weekend with a lot of great drills and feedback on running form. My calves are feeling a little tight today but overall not too bad!

Strength

Dips 5x5 (Increase 5# from last time)

Met-con

"Helen" compare to 9|13|10

3 Rounds

400m run

21 KB Swings 53/35

12 Pull-ups

Cash-out

GHD sit-ups 3x18

This was today's WOD. I did ring dips with the purple band and definitely need to work on these without the band, the are a weak spot for sure! The Met-Con was pretty good overall considering the weekend, finished in 10:49 with 35# KB and blue+purple band for pull-ups. The last time I did this I used 26# KB and green band for pull ups in 12:11. Pretty big change! I do want to be sure to get back to working on getting away from the band on my pull-ups, that's been really getting on my nerves lately!! Great recovery has been a huge bonus overall though, clean eating for the majority of our meals is definitely making all the difference! It was also great that my husband was in such a comedic mood the AM since it did make the morning easier :)