Enough Said!

Bonita's Sunday WOD/ 1 Rep Max Power Clean

Today was great weather for weightlifting WODs. I did this one solo at Austin High.

"DT"
*3 Rounds for Time (rx is 5 rounds)
12 deadlifts
9 power cleans
6 push jerks

My Time: 9:59
I went up on my weight by 5 lbs to 110.

Bonus
As I was finishing my last round, Margo showed up to watch. I got this crazy idea since I had a bunch of weight plates on hand to see if I could PR on my 1 rep max power clean....my old is 145lbs.

1 Rep Max Power Clean:
1 x 145lbs (got it!)
1 x 150lbs (got it!)
1 x 155lbs. (got it!)
1 x 160lbs (failed x 3)

New PR: 155lbs!!!!

Crossfit tribe Saturday Morning Breakfast Club WOD- Finish What You Start

I got called into work late last night and got 2 hours of sleep but that didnt stop my comittment to the tribe! When I was an endurance biker years ago, I had to deal with sleep deprivation A LOT. Would I recommend doing WODs on virutally no sleep? If you did it all the time I would say "No". I would say that I am fit enough to tolerate a few physically challenging conditions that are not ideal without hurting myself... besides, I'm in training for the Bataan Death March which is NOT going to be a skip through the daisies. I made this WOD up and found it to be very hard and had to tell myself to live by my own mantra "Finish What You Start, Bonita!" I used the benchmark "Barbara"  as a template and then modified it.

Before the WOD even started, Margo talked me into doing an "easy" 5 mile run with her at about 8:30min/mile pace..so that was my warm up. I havent run that far in months.

5 rounds -- for time taking a 3 minute rest in between each round
400 meter sprint
10 Pull Ups
20 Burpees
30 KB swings (I used 40lb)
40 Sit Ups
50 Air Squats

The goal was to try and be consistent each round.
My Times: 8:47, 9:07, 9:38, 9 :44 , 8:32

My KB swings had to be broken because it was brutal to go from Burpees to swings. I did: 15-15 for rounds 1,2 and then went to 15-10-5 for round 3, round 4 was 10-5-5-5-5, and last 5-5-5-5-5-5! I'm going to be feeling this one tomorrow I suspect..... unless my fish oils suprise me once again!

Do You Crossfit?

On Tuesday when I went to do my WOD at Austin High, I noticed a young man over at the pull up bars doing air squats and Kipps. As I approached with my Kettlbell and PVC pipe, he looked over at me and gave me a nod. I obliged. I began my warm up. After a few minutes, he asked me "Are you a Crossfitter?". I told him that I was getting ready to do "Helen". He smiled. We then began talking. He commented on how it sucked that someone had rolled all of the tractor tires away so we couldnt use them for box jumps or tire flips anymore. The point I'm getting at is that Crossfitters recognize other Crossfitters either by their physical appearance or by the functional movements they perform when working out in public. It seems very comfortable to start up conversation because we "know" what we go through in WODs and there is a certain level of mutual respect for one another without really knowing the person. I like that. Very cool!

Can you tell these ladies are Crossfitters?

How about these?

 

Chipper WOD in the Mud Pit

I was a little late to the field this evening (6:30p). It was an absolute mud pit and I wore half of it home on my face, neck, arms, and chest trying to catch the muddy wall balls (splat! splat!)

I made up this Chipper

For Time:
50 Wall Balls (20 lb ball)
40 Walking Lunges (20 each leg)
30 Sit ups
20 Burpees
10 Chest To Bar Pull Ups
25 Wall Balls (20lb Ball)
20 Walking Lunges (10 each leg)
15 Sit Ups
10 Burpees
5 Chest To Bar Pull Ups

My Time: 14:35

Craptastic WOD When Its Crappy Outside

The Craptastic was full of peolpe tonight, but I managed to squeeze in my Deadlift WOD. I had to eliminate the 400 meter sprints because all of the treadmills were in use and there wasnt any place to do Burpees. Oh well, I still got er' done.

Deadlift Warm Up
5 X 135lbs
5 X 155lbs
5 X 185 lbs
5  X 205 lbs

Deadlift
3 rounds @ 210lbs
4x4x4
4x4x4
4x4x4

Bonus:
50 knees to elbows

My legs got shakey the last 8 reps.

Hello " HELEN "

This evening after work, I headed over the Austin High football fields to take on Helen by myself. The weather couldnt have been more perfect for this one. I distinctly remember doing "Helen" last August and spent quite a long time behind the tuff shed afterward woozy and nauseated trying not to puke.

Helen
3 rounds for time
400 meter sprint
21 KB swings (40lb, rx is 24kg)
12 pull ups

My Time: 9:54 (PR)
12/26/09 10:08
08/16/09 10:20 (nearly puked)

I was really smoked on that last 400 meters and I broke up my pull ups every round. This time I broke up my pull ups a few reps before failure so that I could get right back on and get my chin well above the bar and crank out another handful of reps. It seemed to work. Overall I think these  heavy lifting + running WODs are making a difference combined with 2 more lbs of muscle on board.