Another WOD with lots of running. I'm starting to get how they go - I deliberately start at the back of the pack because I can keep up for the first 200 meters, and then I fall back. We ran 800 meters 3 times (plus 500 meters for the warm up). The first time we all started together, I was dead last at the end, by a long shot. When I looked at my time, though, it was exactly a 9 minute mile! For a half a mile - but still I'll take it! The second and third rounds were each about a 10 minute mile I think, my brain was a little fuzzier with exhaustion by that point, so I can't be sure.
WOD:
800 meter run
10 Power Snatches (I did 35 pounds)
20 pushups (I used a band to assist)
10 back squats (again 35 pounds)
3 rope climbs (didn't even try, did the thing where you drop down to the ground and then pull up with the rope.)
Rest 3 minutes, repeat 2 times (I totally cheated and only rested 2.5 minutes)
My time was 34 min 38 seconds.
All this crossfit has definitely helped my hiking - I totally rocked it up the mountain this weekend, I was in the front of the pack (though some people were complaining that we were moving slowly.) The weekend away was fine, it seemed like a lot of the people already knew each other, they were very nice though. There was a conversation about where they were when JFK was killed, I felt young! I felt like I made a good effort to go outside my comfort zone :) There was no heat and the beds were just wood slabs, so I was cold and smelly by the end (no showers either). I was kind of glad to get home and sit on my soft warm couch with the cats!
Wednesday, December 9, 2015
Thursday, December 3, 2015
Dirty 30
I read today's WOD and knew I couldn't do it, which was a bummer because it was my day to go. Then I saw the modification for wimps like me, and was like, that will work. It was still evil.
WOD Dirty 30 (the real one was call Filthy 50)
30 Box Jumps
30 Jumping pull-ups
30 Kettlebell swings
30 walking lunges
30 knees to elbows
30 bench press (I did 33 pounds)
30 back extensions
30 Wall balls
30 burpees
30 double unders (I did 60 regular jumps)
My time: 23:10
Modifications: I was going to do three green stools but then realized that was the same as a box, and freaked out. I did 20 jumps on 2 green stools and 10 step ups on a box. Maybe next time I'll get the box. Jumping pull ups I really did! Because, you get to jump, it's legs not arms. I used the smallest kettle bell. I actually got my knees to my elbows about 10 times! The rest of the times they were somewhere in the area of my forearms. My burpees sucked and I seriously considered stopping at 10, then 15 then 20, but I did them all. I didn't even bother trying double unders, just jumped. I'm actually getting pretty good at that.
This weekend I'm going to stay at a cabin in the White mountains with a meet-up group. We're hiking Mt. Hedgehog on Saturday. I could do a 4000 footer on Sunday, but probably I'll just do this other hike that's lower and has a better view and a waterfall. Now I have to bake pie and cookies for the weekend. People to eat my cooking! :)
WOD Dirty 30 (the real one was call Filthy 50)
30 Box Jumps
30 Jumping pull-ups
30 Kettlebell swings
30 walking lunges
30 knees to elbows
30 bench press (I did 33 pounds)
30 back extensions
30 Wall balls
30 burpees
30 double unders (I did 60 regular jumps)
My time: 23:10
Modifications: I was going to do three green stools but then realized that was the same as a box, and freaked out. I did 20 jumps on 2 green stools and 10 step ups on a box. Maybe next time I'll get the box. Jumping pull ups I really did! Because, you get to jump, it's legs not arms. I used the smallest kettle bell. I actually got my knees to my elbows about 10 times! The rest of the times they were somewhere in the area of my forearms. My burpees sucked and I seriously considered stopping at 10, then 15 then 20, but I did them all. I didn't even bother trying double unders, just jumped. I'm actually getting pretty good at that.
This weekend I'm going to stay at a cabin in the White mountains with a meet-up group. We're hiking Mt. Hedgehog on Saturday. I could do a 4000 footer on Sunday, but probably I'll just do this other hike that's lower and has a better view and a waterfall. Now I have to bake pie and cookies for the weekend. People to eat my cooking! :)
Monday, November 30, 2015
There's something in the way on this lift...
Today we did power snatches, which involves hoisting the weight bar up the front of your body, more or less. Well, I got the girls there...ouch...oooch, I see nose bumping potential, but not with my nose. Not the best lift for me. OK first thing was a strength drill:
1 power snatch
1 hang squat snatch
1 overhead squat
EMOM (that's every minute on the minute) for 10 minutes. Other people were adding weight, I was just trying to remember which of the lifts we were doing. It was hard! (I'm not good at squatting either, though I did use a squat toilet in Peru successfully, and considered it a growth experience.)
WOD: 21-15-9
Overhead Squats
Pull-ups
Box Jump
I did 35 pounds for all the weight lifting and not really deep squats for the squats. A green band on the pull-ups, and they were pretty bad. But I did get the whole momentum thing going on a few pull ups. And, two green stools for box jumps (gonna try three next time.) Time 12 min 12 sec.
Last week I only went once to Crossfit! I'm so cheap, I never do that, but I was feeling kind of crappy during the weekend. I think it was the stuffing. Now that I'm Paleo woman, I think the carbs made me feel bad. I have made it through my month! I'm going to try to keep up with the paleo thing for Dec, but add rice and peanut butter (almond butter is crazy expensive). I did cheat all weekend with stuffing and pie on Thursday, pie on Friday, ice cream on Saturday and Sunday. But I did say when I started that Thanksgiving was allowed.
On Friday I went to the supermarket and they still had a couple turkeys left( super cheap), so I bought one and cooked it up Saturday! My first turkey that I cooked. It was super easy, and now I have turkey to eat for the next month or two.
1 power snatch
1 hang squat snatch
1 overhead squat
EMOM (that's every minute on the minute) for 10 minutes. Other people were adding weight, I was just trying to remember which of the lifts we were doing. It was hard! (I'm not good at squatting either, though I did use a squat toilet in Peru successfully, and considered it a growth experience.)
WOD: 21-15-9
Overhead Squats
Pull-ups
Box Jump
I did 35 pounds for all the weight lifting and not really deep squats for the squats. A green band on the pull-ups, and they were pretty bad. But I did get the whole momentum thing going on a few pull ups. And, two green stools for box jumps (gonna try three next time.) Time 12 min 12 sec.
Last week I only went once to Crossfit! I'm so cheap, I never do that, but I was feeling kind of crappy during the weekend. I think it was the stuffing. Now that I'm Paleo woman, I think the carbs made me feel bad. I have made it through my month! I'm going to try to keep up with the paleo thing for Dec, but add rice and peanut butter (almond butter is crazy expensive). I did cheat all weekend with stuffing and pie on Thursday, pie on Friday, ice cream on Saturday and Sunday. But I did say when I started that Thanksgiving was allowed.
On Friday I went to the supermarket and they still had a couple turkeys left( super cheap), so I bought one and cooked it up Saturday! My first turkey that I cooked. It was super easy, and now I have turkey to eat for the next month or two.
Tuesday, November 24, 2015
Thanksgiving Weekend!
I'm so psyched to have a long weekend for Thanksgiving! I took Wednesday off because the students have the day off, so no one will be there anyhow, and I really wanted a nice 5 day weekend. The beginning of September vacation seems like a long time ago. I was going to go to crossfit tomorrow, but then my friend who I was going climbing with had car trouble, so I got to go today instead. Which means that tomorrow I don't have to leave my house :)
We started with deadlifts today - the coach was like "do you know what you usually lift?" and I though "I was feeling all smug that I know which one a deadlift is without googling it. Way to rain on my parade." I started at 75 pounds and that was really light, so then I did 95, then 105, 115 and I ended with 125! Each weight was 5 reps. I felt pretty good about it, though of course some of the guys were lifting like 3x that weight.
WOD:
Run 800 meters (which I did in 4 min, 37 sec which is a 9 min 14 sec mile!!!)
30 handstand pushups (haha! I did 30 band assisted pushups)
Run 800 meters (second time was way slower, 10 min mile)
I was dead last in the running the first time. So far behind everyone else, but I was pretty psyched when I finished and saw my time. I knew 800 meters is a half mile, so for me it was fast. Since I did band assisted pushups instead of handstand pushups I was faster then most people at that, so I didn't have as much pressure on the second running. Everyone else was behind me except these two super beefy guys who apparently can just pop out 30 handstand pushups like, whatever.
We started with deadlifts today - the coach was like "do you know what you usually lift?" and I though "I was feeling all smug that I know which one a deadlift is without googling it. Way to rain on my parade." I started at 75 pounds and that was really light, so then I did 95, then 105, 115 and I ended with 125! Each weight was 5 reps. I felt pretty good about it, though of course some of the guys were lifting like 3x that weight.
WOD:
Run 800 meters (which I did in 4 min, 37 sec which is a 9 min 14 sec mile!!!)
30 handstand pushups (haha! I did 30 band assisted pushups)
Run 800 meters (second time was way slower, 10 min mile)
I was dead last in the running the first time. So far behind everyone else, but I was pretty psyched when I finished and saw my time. I knew 800 meters is a half mile, so for me it was fast. Since I did band assisted pushups instead of handstand pushups I was faster then most people at that, so I didn't have as much pressure on the second running. Everyone else was behind me except these two super beefy guys who apparently can just pop out 30 handstand pushups like, whatever.
Saturday, November 21, 2015
Bear Complex
Bear Complex's sound like something that would involve running, scaling trees, clawing opened trash cans and catching salmon. But, they aren't. They are a freakish series of weight lifting drills that we do at Crossfit. Lift the weights up, front squat, overhead, back squat, overhead again, and down. That's one bear! They are complex, I can never remember the whole routine.
First we did push press and push jerks. A series of 5 push presses and 2 push jerks. Somehow I wound up with these women who were starting off with 75 pounds. I was like "maybe I'll just go over with that wimpy looking group." We finished at 75 pounds, and it was heavy!
Push press - 60 pounds max for 5 reps
Push jerk - 75 pounds max for 2 reps
WOD
1 Bear complex (I did 45 pounds which was level 1. Could have done more, but level 2 was 65 pounds and I couldn't do that.)
2 box jump overs (I used two green stools)
2 bear complex
4 box jump overs
3 bear complex
6 box jump overs etc
As many as possible in 10 minutes
I did 5 rounds plus 4 more bears.
On the second round I freaked out on the box jump over and had to do single stools for a few jumps. I went back up to two stools on the fourth round. Such a mental block on those!
I'm thinking I might try to do three times a week for January - March. Less hiking time, I could go one day on the weekend. Plus, I wouldn't be working Monday evenings. I've been going Thursday and Friday a lot, which doesn't spread out the workout very well. Only one more late Monday this year!
First we did push press and push jerks. A series of 5 push presses and 2 push jerks. Somehow I wound up with these women who were starting off with 75 pounds. I was like "maybe I'll just go over with that wimpy looking group." We finished at 75 pounds, and it was heavy!
Push press - 60 pounds max for 5 reps
Push jerk - 75 pounds max for 2 reps
WOD
1 Bear complex (I did 45 pounds which was level 1. Could have done more, but level 2 was 65 pounds and I couldn't do that.)
2 box jump overs (I used two green stools)
2 bear complex
4 box jump overs
3 bear complex
6 box jump overs etc
As many as possible in 10 minutes
I did 5 rounds plus 4 more bears.
On the second round I freaked out on the box jump over and had to do single stools for a few jumps. I went back up to two stools on the fourth round. Such a mental block on those!
I'm thinking I might try to do three times a week for January - March. Less hiking time, I could go one day on the weekend. Plus, I wouldn't be working Monday evenings. I've been going Thursday and Friday a lot, which doesn't spread out the workout very well. Only one more late Monday this year!
Thursday, November 19, 2015
Rankel
Today we did hero workout Rankel. It was a beast:
6 deadlifts (I lifted 75 pounds)
7 burpee pullups (I used a stool to get high enough to jump to the bar so I could pull up)
10 Kettle bell swings (smallest kettle bell, but I should use the second smallest)
200 meter run
As many reps as possible in 20 minutes
I did 5 full reps and a 6th set of weight lifting, 5 full burps, and a sixth burpee without the pull up. There was a guy there of my same vintage and he was slower than me! Of course, he was lifting more and doing real burpee pull ups. Whatever.
Rankel was 23 when he was killed in Afghanistan. Why can't we stop killing kids?
6 deadlifts (I lifted 75 pounds)
7 burpee pullups (I used a stool to get high enough to jump to the bar so I could pull up)
10 Kettle bell swings (smallest kettle bell, but I should use the second smallest)
200 meter run
As many reps as possible in 20 minutes
I did 5 full reps and a 6th set of weight lifting, 5 full burps, and a sixth burpee without the pull up. There was a guy there of my same vintage and he was slower than me! Of course, he was lifting more and doing real burpee pull ups. Whatever.
Rankel was 23 when he was killed in Afghanistan. Why can't we stop killing kids?
Sunday, November 15, 2015
Late Post
I went to Crossfit on Friday, but then I went to visit my sister in CT right from Crossfit, and went to NYC for the day on Saturday, and completely forgot to blog! So, this is really a post from November 13. NYC was great fun, I love going there! It would be fun to live there for a little bit, but I love my little Boston... I went to this American Medical Student Association conference, really just so I could go to the city for the day for free :) There were only 4 sessions, so it wasn't that long - as always, one session was pretty lame (I blew out early to spend a little city time), one was so-so, and two were awesome! One of the really amazing ones, this MD who's a geneticist was talking about her work, and where we will be going with big data in medicine in the future. It's so cool - one you start gathering a ton of data you can see patterns in healthcare treatments, and you can look at how the genetic makeup of one person might require different medication from another. I don't really understand it all, but what I do understand is amazing - I hope we are around for this future.
Anyhow, at Crossfit, we did Benchmark workout Christine:
3 rounds:
500 meter row
12 Bodyweight Deadlifts (I lifted 95 pounds which is not my bodyweight)
21 box jumps (I jumped on two green stools which is 16 inches instead of 20 inches)
My time was 10:54. It was a partner workout, one of the ones where you have to cheer your partner on for half, then they cheer you on. My partner actually does crew, and she gave me some tips on the machine - you're supposed to keep this one number below 125. You do that by using your legs. I don't exactly know what the number is, or really how to keep it down, but she seemed to think pushing with my legs was a good thing. I did speed up on my rowing, so she must be right.
Anyhow, at Crossfit, we did Benchmark workout Christine:
3 rounds:
500 meter row
12 Bodyweight Deadlifts (I lifted 95 pounds which is not my bodyweight)
21 box jumps (I jumped on two green stools which is 16 inches instead of 20 inches)
My time was 10:54. It was a partner workout, one of the ones where you have to cheer your partner on for half, then they cheer you on. My partner actually does crew, and she gave me some tips on the machine - you're supposed to keep this one number below 125. You do that by using your legs. I don't exactly know what the number is, or really how to keep it down, but she seemed to think pushing with my legs was a good thing. I did speed up on my rowing, so she must be right.
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