Tuesday 6/9/09 ~ Functional Focus

- Slosh pipes

- Tire flippin'

- Rope climbin'

Fun stuff!

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What a fun workout….I have to say that Tire flippin’ is pretty darn awesome….I was absolutely amazed when I flipped the tire all by myself!!

Slosh pipes were pretty cool as well but not as much fun as the tire flippin’

Rope climbin’…..well….everything can’t be fun. At least not yet!

Monday 6/8/09 ~ "The Chief"

The Chief
"Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for a total of 5 cycles for total rounds.

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The Chief is a workout that I have been requesting since January and when it finally came up I was super nervous that everyone was going to be pissed at me for picking it. I was thrilled when that did not happen and even MORE thrilled when I did the Cleans as prescribed….it wasn’t easy by ANY means which makes it even more thrilling! Thanks for the push Ellen.

Here is the low down...

95 lb Power cleans
Limited Range of Motion Push-ups
Low Squats

8 Rounds + Power Cleans and Push-ups.

No place to go but up….ya gotta love that!!

WOD

7 rounds for time of:
- 65 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps

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I felt pretty good about the workout this morning...I felt strong and pretty fast.

My modifications were as follows:
bar dips with the box assist

Time: 11:42

Back Squats

5-5-5-5-5

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I was pretty nervous going into the workout tonight...I had made up my mind that I was not going to try to go to heavy but Coach had other things in mind. Which is one of the many reasons why I have so much respect for him...he helps me find my strength! As a result I actually hit a PR for 5's!!

Round 1 ~ 115 lbs ~ I decided to start light because...well because I was not going to go to heavy.

Round 2 ~ 125 lbs ~ Still on my low plan, then Coach looked at the board to see how much I did last time...he told to add 20 pounds for the next round. Eeesh....

Round 3 ~ 145 lbs ~ HEAVY but I did it.....Coach said to add 5 to each side.

Round 4 ~ 155 lbs ~ I got underneath the bar and felt that horrible panicky feeling...I stepped away from the bar and told Coach that I didn't want to do it. My friend Tricia started to take off the extra 5 lbs from each side but Coach stopped her and asked me to at least try it....which I did AND success.....a new PR for 5's !!!!

Round 5 ~ 145 lbs ~ Sweet relief!

AND I did not even cry!!

"Cindy"

Complete AMRAP* in 20 minutes of:
- 5 pullups
- 10 pushups
- 15 squats

*AMRAP: As Many Rounds As Possible

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Cindy was a butt kicker tonight...I got very few rounds in BUT I worked incredibly hard to get what I got!!

Let's talk about the modifications:

I used the Blue Bands from a Dead Hang on the High Bar

My Pushups were negatives...meaning I started from the up position and fought my way all the way down to my chest and hips and then swooped back up and did it all over again. Very, very challenging...at least for me.

My squats were down as low as I could go, pushing from my heels not my toes with my knees tracing my toes. I actually liked it....how weird is that?!

That being said...I got in 5 Rounds plus pullups + pushups + 7 Squats.

Filthy Fifty

- 50 box jumps (24"/20")
- 50 jumping pullups
- 50 kettlebell swings (16 kg/12 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press (45#/35#)
- 50 back extensions
- 50 wallballs (20#/16#)
- 50 burpees
- 50 double-unders

for time

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I have to say when I saw this workout come up, I was not looking forward to it at all! It had already been an especially hard week and the thought of this doing this metcon workout was daunting. I did give it my all because that is the CrossFit way!

I decided to start with Walking Lunges and with Coach's "encouragement" touched my knees to the floor more times then not.

I then moved on to Knees to Elbows, which is a lot harder then it sounds....I had to chaulk up my hands a few times as they kept on feeling like they were slipping on the rings.

I then did Back Extensions.

Next was Kettlebell Swings....no problem, I got all 50 out without stopping.

Then it was on to the Push Presh, which for some reason I thought was a Shoulder Press until 15 into when Coach corrected me.

Next was jumping pullups...it took me a little while because by this time my legs were starting to shake and I was already feeling like I was CTD (Circling the Drain).

I then moved on to Double-Unders which was a HUGE struggle for me.

Next was the dreaded box jump...I opted to do the 16" because I was so darn tired and quite frankly a little scared. It took me forever but I did get through it (with only a few tears).

Then time was up....I finished in something like 47 minutes.

I never did get to burpees or wallball.....

"Kettlebell Hell"

Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Alternating rows

with a one-minute rotation break between exercises.
(24/16 kg)

Score is total number of reps in the workout

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I am very pleased to say that I did this workout "as prescribed" in the black baby!!! I'm also pleased to say that there is no place to go but up.....I don't think my numbers could be any lower then were today.

~Front Squat ~ I managed to eek out 16 reps
~Double Clean and Jerk ~ I got 8, one every 20 seconds
~Alternating Floor Press ~ 38
~Alternating Rows ~ 8 and that was with Coach assisting me in getting the darn kettlebells off the floor and overhead

16/8/38/8 = 70

Overall it was a pretty painful workout....which showed by a bit bitchiness that occurred after the workout...I try not to get that way because then there are no amends that need to be made after the fact. I failed at that tonight but hopefully it is out of my system for a long time to come.