New 100's PR!

I train 6 Day on now & rest Thursday, which I always look forward to more then any other day, until it is Thursday.  Bu the time the day is here I feel good and want to train. Normally I go on an easy run but today it is really nasty out and I decided to do a comfortable 200 Burpees while listening to a Podcast:

200 Burpees
Time: 13:17

Yesterday was the day with the PR.  I normally don't get super high volume on Wednesdays because of my schedule and I like to get my rest started early.  Here is what Wednesday looked like:

Hinshaw Run I stole
12-6-6-3-3-3-3
-1 Min Rest between each-
(Run out 12 min -rest- run back 6 -rest- run out again 6 -rest- run back 3 -rest- x 4 (Total time 42 Min including rest)

Total Distance: 4.65 Miles

1 Rep Power Clean & Jerk
325 (Failed 335)

Regional 100's WOD
100 WB 20#
100 C2B Pull Ups
100 Pistols
100 DB Snatch 70's

Time: 21:43

The snatches sucked I just didn't want to do them.

5 Rds:
7 Strict MU's
20 Strict HSPU

Time: 14:48 (Did this in 19:27 2/16/17)

That was it.  I ended up hanging out with the girls relaxing for the night and had a glass of wine.  I haven't had a drink in awhile and won't again until after regionals.

NU

I Love Blizzards

I hate Blizzards......woke up this morning with 2 ft of snow.....again.....shoveled....again.  Seems like a reoccurring theme where I moved that we get 2 ft or more of snow A LOT!  So after 4 hours of shoveling my lower back was rocked.  Thought after an hour of rest I would be able to hit a WOD....out of the question!  Instead I did something simple:

21-15-9

HSPU
Push ups

My time:
4:04

This is simple and fast so why not....plus it wrecks the shoulders.  I did this 33 seconds faster then just a few days ago so that was nice.  Will be hitting some burpees tonight, but maybe with a twist.

NU

Waiting......and more Waiting....

I was waiting after my workout yesterday (which was harder to do then it looked on paper) to write my post on what I did yesterday. Which happened to be:

15-10-5 rep scheme

Hang Snatch 135#
Box Jumps 24"
Pull ups

I finished this in 6:36, rough!

I was holding off on this because I was sent an email about my competition in Crown Point that I would be receiving another email with the WOD's we would be performing on the 1st. So I sat waiting....and waiting....all day and never received the email. So now here I am, the 2nd, no email and figured I could show my frustration. I was hoping to start planning how I would feel (which right now my body is fried) about the workouts and how I would attack them. Not happening.

Well, I decided to then take the day off today and hope I get that email. I did wake up this morning and go for a run at 6:30 am in the rain (ran 17:38), which felt like a warm shower I was running in. I tried talking Chelssie into running in the rain after she woke up but she was not into that since it was coming down more then a sprinkle.

Anyway, hope to see that email!

NU

LOOOOONG DAY!!!

Went in to the Box thinking something simple, instead......something simply long!

We started off with a warm up of 1 mile run but after every 400 M we would do some movements (DL, Burpies, Planks, anything to make you tired) then we ran back in and found our 5 Rep Deadlift Max:

345# x 5

Then we went right back outside and ran 8 x 40 M sprints, jogged back inside and did the WOD:

AMRAP for 8 Minutes:

5 Clean and Jerk 155lbs
5 Ring dips

7 Rd + 1 Dip

I was happy with my results.

Tomorrow is a big day coming up, the first two workouts for the competition are being announced, not sure what time but am looking forward to knowing what lies ahead on the 11th.

NU

Bench Press?

I have benched press one time in the last year or possibly longer. The one time I did it was in a WOD that had heavy bench presses. Also, it is not a functional lift and really is not a movement that assists your daily life or will aid in a random situation in life. Therefore benching 225# for Max reps is not usual for me to do anymore.

The workout we did today started with 10 x 2 of back squat with 65% of your Max. My max is around 405# so I used 265# with 45 sec rest between sets.

The WOD after that was:

4 Rounds

225# Max rep Bench Press
Max Pullups
15 sit throws with 20# Med ball

We did this for time but it was not done very fast. Took me 11:40 and my rep were:

Rd 1 9 Bench / 15 Pull ups
Rd 2 4 Bench / 8 Pullups
Rd 3 4 Bench / 8 Pullups
Rd 4 2 Bench / 7 Pullups

Totalling 19 Presses with 225# and 38 Pullups

I liked this workout for today because I felt my body needed a rest day (I should say my lungs needed a resst day) and this helped make it feel like a active rest day. I am getting very excited for the September 11th competition in Crown Point for the Fittest Person in the "Region" competition. I am hoping and expect to do weel, but then everyone in it should feel that way.

NU

"Nancy"

I got home last night after talking to one of my friends through text and heard their box was doing a 5-5-5-5-5 of Power clean touch and go. You had to clean it bring it down touch the ground and clean again for 5 reps. You could not stop or let go of the bar.

I wanted to try this one to see where I would be, I was hoping to get to 235# for 5 but after starting things changed:

185# x 5
205# x 5
225# x 4 (could not touch and go on the last one and failed on the lift)
215# x 5
215# x 5 (this one was hard and I had to really gut through it)

I made sure that my rest periods were less then 3 minutes per set, my grip really starting going on the 225# power cleans.

_____

Today I woke up and decided "Nancy was a good WOD.

5 rds

400M Run
15 OHS 95#

I had done this a month and a half ago after I saw it in the Crossfit games senior division. i completed it in 12:23

Today, I beat my time by 11 seconds getting 12:12. It is hard to judge if it is a true 400M because I walked out the distance to a of 200M for my turnaround. Did run a few yards father then I did last time I did the workout las time.

My goal is to get this under 12.

NU

"Mary"

Thw WOD today was "Mary" one that I had not yet done. It consists of:
5 HSPU (Hand Stand Push Ups)
10 Pistols (1 leged squat alternating)
15 Pull-ups

The workout is an AMRAP for 20 Minutes(As Many Rounds/Reps AS Possible in that time)

I finished with 12 Rds + 3 pullups.

I felt good doing it but that i went slow. Next time I try this I will really push myself more.

Before the workout started I did some snatch work and snatch balances. Ending at 175lbs.

NU

Aftermath

So, after hanging my head for awhile about not making the Crossfit Regionals I have upped my training in preparation for next year. The Crossfit Regionals for the East Central just ended this weekend and 3 athletes moved on. Hopefully next year I will be one of those. I know I have a lot of work to to do and plenty of time to do it until then.

I needed to place 20th or better to move on to Regionals out of 180 athletes and I ended up getting 26th overall. I was in the top 20 until the last workout which showed a weakness of mine, chest to bar pullups. I had to do sets of 15, 12, and 9 and I struggled.

The Final WOD was :

15-12-9

155lb Clean & Jerk - Chest to Bar Pull ups - 24' Box Jumps
Then pull a 120lb sled by a rope from a seated position 40 yards.

Complete the workout as fast as possible doing 15 reps for each exercise in order and then starting over at 12 and then again for 9 reps and then pulling a 120lb sled from a seated position 40 yards. It was brutal, 11:54 was my time.

I went very fast through everything else but when I got to the pullups I was unable to string them together like most of the other athletes. Therefore, I have dedicated myself to do them every day. I am starting at 20 a day and every day adding 1 pullup until I reach 50 and then I will start over until I can do 50 straight. In order to be elite I have to become efficient at doing these. It is a staple of crossfit and one I never worked on until now.

I will put in the work!
I will be prepared for next year!

WIND

Decided to go on a short run during my lunch break at lunch. Ran for 18:46 in to constant 40MPH wind. I do not know what it is about Plianfield, IN but they have horrible weather for running during lunch breaks.
I am planning on running a min tomorrow in preparation for the race in two weekends. I am excited and hope that I will do well.

41:13?

How much can happen in 41:13? Apparently a lot! I had the worst run of my life today and it broke me in 41:13. I should have listened to myself when I was going to take the day off from running. But, no! I decided to go.
I left with Sparty and went for a run. The first 15 minutes were not bad except for the pain in my knees, I was thinking it was from running to much because last week I had 3 runs of about 10 miles. I kept going and the knees did not get any better. As I rounded the halfway point everything went down hill. Turns out I had been running with the wind and as soon as I hit my halfway mark and turned around the wind shot at my face like a million icy pellits.
It was 47 out but the wind chill had to have been -37. It was horrible, I wanted a beanie so bad! I had ran in bad wind before so I tried to ignore it. But the pain was making me angry. I had my I-Pod in (which I never run with) and realized why I never run with it. I wanted to chuck it accross the field next to me. The noise was getting to me, along with the pain in my knees and the annoying wind. I ripped out the earplugs and through them down the neck of my shirt. Then I started thinking about how I wanted to live in a warmer climate. IT IS THE MIDDLE OF APRIL, COME ON! Can't a guy get a temperature that is decent. This -37 degree weather was making me mad.
The last 5 minutes were excruciating, I mentally broke down. I wanted to punch something, stop, blow back at the wind, fall down, yell, stop Sparty from swaying side to side, shut off the i I-Pod (which I could still faintly hear in my shirt, and get my head to stop repeating everything I was thinking.
When I finished I realized a lot can happen to a person in 41:13, lets just say I am going to take the day off from running tomorrow.

1100+4+1

1100 Reps
4 minutes of planks
1 minute inverted plank

The workout I did tonight I do for time, I completed it in 31:47

The workout is:

100 Body Squats
100 Leg raises per leg
200 Push Ups
200 Superman Raises
100 Calf Raises
100 Split Squats per Leg
100 Dips
100 Curls (15lb DB's)
100 Standing DB Press (15lb DB's)
4:00 Minutes of Planks
1:00 Inverted Plank on Wall

FUN!!!! I do a workout like this at least twice a week. You can do the workout in any order, and however you want to as long as you do all the reps and holds. Have fun!