Reps, reps, reps

Yesterday's x-fit:

8 rounds (scaled from 10) of 135 lb deadlift, 15 reps, 15 push ups. Time was 19:10. Sweat-fest.

Fight gone bad gone bad

This got pretty hard!
3 rounds of 1 minute each of:
15 kg thrusters (40, 31, 25)
30 kg SHPDL (20, 13, 14)
20 inch box jump (24, 18, 16)
Push Press (12, 12, 12) I did strict press the first round. duh
Row for calories (19, 19, 19)
Total was 294 (if you do not want to do the math)

Over the weekend

Won the Grand Masters NA Ultimate Championship in Montreal. It was, frankly, easy. Won the final 14-2.

Tim consents (barely) to Murph (more or less)

My mini-Murph:

Run a mile (7:25)

25 jumping chin-ups*
50 push-ups
100 squats
(Above segmented into five rounds of 5, 10 and 20 respectively.)

Run a mile (7:17)

= about 30 minutes. (Still don't have a watch.)

* Jumping pull-ups for rounds 2 and 3.

Compare with last time. (Actually more improved than I thought. However, it also seems like last month, rather than MARCH, that I last tried a mini murph.)

The first run would've been faster, but my gym had sneakily re-programmed the treadmills to display in kilometres. When I hopped on, I thought the 'mill was broken -- 8.5 was SO SLOW. I tried another, and another, then clued in. Probably better that way, or I'd have blown my load right at the start.

When I returned to the daycare, Tim was crying. Apparently he'd been cheerful-tearful for the whole hour. Kudos to the girl watching him for putting up with it, rather than bringing him to me partway through the workout!

Next time I try Murph, I'm doing the whole thing. Still scaled, but the reps will be on target. The jumping chins were easier than I expected, and I can go to knee-push-ups if necessary.

Icky, like a cholera booster

Five rounds of max reps 95lb push press, pull ups.

9/15, 8/9, 6/7, 6/6, 6/5. Shakeyyyyy.

Run loser, run

Below is the I-lost-my-fucking-wallet-running-back-from-the-garage route. A hearty 11k punctuated with bush beating and que waiting.

Awesome.

Junior squats

Degrees of separation

Workout today was inspired by one of Overunder's, which he based loosely on Helton. I didn't look at the original WOD until just now... If I had, I probably would've changed my weight/reps a little and in general made it all a little more difficult. At any rate, I did four rounds rather than three, and was plenty sweaty and panting for a Monday morning.

4 rounds for time:
Run 800 m (8.5 mph)
52 lb sumo deadlift high-pulls, 12 reps
10 push-ups

= under 25 minutes.

I'm curious to see if Overunder posts his "workout" for today, and what amount of biting sarcasm and bitterness he invokes when doing so.

She IS a bitch

Kelly.


5 rounds for time of 400m run, 30 x 15 kg thruster (my wall ball), 30 x 24 inch box jumps. Time = 34:28.

Snotty!

That Kelly b*tch

Showdown with my namesake WOD today. Scaled, but still a real bitch.

Five rounds for time of:
Run 400 m (mostly 9 mph; 8.5 for rounds 3 & 4)
30 box jumps (15", ie: 6 risers under the step bench)
30 wall balls (6 kg, without the wall)

@ 28 minutes.

I can't remember if I've done this one before. I'll look it up...

He said, "Don't break a sweat"

But I couldn't resist.

Hubby played hookey, and I went to the gym. Long time since I got weighty:

Squats: 135 x5; 155 x2 (PB!); 145 x4, x4; 95 x20
Chin-ups (superset with squats): 5(!), 4, 4, 3
Deadlifts: 155 x1, 1, 1, 2, 2, 3 (between "sets" just set the bar down and reset positioning)
Press: 52 x 7, 6, 5, 5

Finished with sweating (aka running):
800 m/8.5 mph
Walk 1/5 mile
800 m/9 mph

A work out a day

keeps the sore throat at bay.

Not really.

Scaled the crossfit for the sickly today.

15, 12, 9 reps of 90 lb thruster and 25lb weighted pull ups. 14:21.

Early fall run

With everyone!

Maybe 8k through the hilly woods with stroller and partner.

Very nice!

Made it my own

Took today's crossfit and made it work for me.

Three rounds for time of 800m run, 95lb squat cleans X 15, 135lb bench press X 10.

29:10. Much sweat.

All I had

Ms Hedda led me to do Murph yesterday: For time, run 1 mile, 50 pull ups, 100 push ups and 150 squats, run 1 mile. Time = 36:25. This included a 2 minute chat along the way, which was too bad. I almost 'murphed' on the treadmill near the end.

Barbells and bodylove

There is much that I love about this post.

Big mistake...

...Leaving my sweat soaked gym wear in a sealed bag all weekend and showing up at the goodlife today thinking I had all clean stuff. I reeked. Wreaked! Havoc, on the crossfit WOD that is.

5 rounds for time of 250 m row, 115 front squat X 10 reps, 15 sit ups and 20 x 24inch box jumps. Time was 25:29 which included a lot of walking to and fro.

Copy Cat

Did Ms Hedda's xfit WOD from yesterday but used 75 lbs. How in the f*ck she did 13+ rounds is beyond me.

8 rounds + 5 thrusters and 7 hang cleans. Finished the 9 rounds with 10 SHPDL's in 21:12.

I will not be able to be indifferent for days- I can't shrug.

Grip strength tested

While the mice are away, the cat will play... Found myself all alone on a Sunday afternoon, so I pulled out this WOD, scaled from 95 to 45:

As many rounds as possible in 20 minutes of:
45 pound thruster, 5 reps
45 pound hang powercleans, 7 reps
45 pound sumo deadlift high-pull, 10 reps

My result: 13 rounds + 5 thruster & 6 cleans

If I'd streamlined my set-up prior to starting (rather than setting up and then fine-tuning a place to put the bar partway through), I'd have had time to finish round #14.

I didn't expect the gating factor to be my grip. After having to segment the SDHP's, I figured out the trick was to power through them as fast as possible to minimize the time I spent holding the bar. The weight was no problem as long as I pushed from the hips.

275

squats: 275x5,5,5
press: 101x4,3,2
cleans: 125x3,3,3,3,3

Countdown to Linda

Today's crossfit was on deck- 10, 9, 8...2, 1 reps of Deadlifts( 185lbs) Bench Press (135 lbs) and cleans (95 lbs). After the 7 rep I kept 95 on the bar for the deadlifts and did staight legged ones; I could feel my back complaining. Time for all was 29:54, which was also the number of litres of sweat that came out of me.

Happy long weekend friends!

Damn the morning

I've been trying to get to the gym all week, but every morning it's so early and I seem to only have enough energy to drag myself down to the coffee room (aka "kitchen"), and I get no further. I had a burst of energy this morning thanks to my fella taking care of the night's wake-ups, so off I went with this circuit tucked under my arm (also thanks to my fella, who devised it on the spot from bed where Tim and I had descended upon him at 6:58 am):

20, 16, 12, 8 reps of:

95 lb squats
18" box jumps
push-ups
sit-ups

In about 16 minutes. I never have a watch - have to go by the clock on the wall.

Then I finished with a few eccentric pull-ups (let-downs?), and 3x400 m (9 mph each, with 1/10 mile recovery in between).

And home for coffee. Sweet, sweet lattés.

post booster shot

squats: 265x5,5,5
press: 99x5,5,5
cleans: 120x3,3,3,3,3

Hottawa

It must be nearly 40ºC outside.

Warm up run (1.3 K with all the sprint elements chucked in) and then a mile run- 6:20. Then 1.3 k back. I am ok with the time considering the heat and...

Yesterday, on Monday's squatty legs, I did a crossfit Turkish get-up / Sots press work out (21 /15 /9 alternating arm reps with only 25 lbs). Not a brutal killer lung-wise, but it seems to have worked every single muscle I have. Time for that was 18:50.

Tomorrow is a going away lunch at the Baton Rouge. A trial of a different sort...