Last blog entry here.... I've moved to blogspot.....
http://cgkthoughts.blogspot.com
My WOD entries will be there, along with my other philosophical musings, which of course can be skipped at will.
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Added by Christine on July 25, 2009 at 1:00pm —
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Perfect Push Ups.
Ante up for 30, 60, 90, 120, or 150 Perfect Push Ups. Run 50 yards as a penalty for breaks/faults. Rest only in the upper plank position no more than 3 seconds. No mods to totals... if you go 91 you, you go 120.
I set myself up for 30 full pushups and knocked them out 15, 5,5,5 in 5mins and some change. Then I switched to my knees for another 60 that I banged out 20, 10, 10, 10, 10 for a total time of 12:47.
Not sure if I bent the rules since the 0600 class got a pointer tha…
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Added by Christine on July 24, 2009 at 7:21am —
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Snatch.
To me this is the burpee of Oly lifts. It asks you to use full range of motion and power through space. Range of motion is from floor to overhead, landing in a squat. It is challenging from a flexibility, balance and strength perspective. Exactly what I need to be working.
Paired up with Thomas for the warm up which was 2 reps each muscle snatch, snatch balance, and then snatch. We used the training bar and really had to work up slowly . I made one jump too quick from the just bar to 3…
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Added by Christine on July 23, 2009 at 1:00pm —
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Rest for me, Helen for the rest.
Sorry to miss it, but learning to take the right rest days is part of the plan. Chauffeured Thomas for his workout, so I got to stop by the gym today and meet more people.
Game on for tomorrow.
New running shoes coming by Monday...
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Added by Christine on July 22, 2009 at 3:30pm —
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Sorry for the massive fire hose of blogs today... but this should catch things up.
Well I called it last night - yesterday's strength con could mean either strength or metcon today. Fortunately my quads aren't the only ones feeling like steel I-beams, so I guess the call was for a metcon to actively recover those posterior chains.
5 RFT 15 push press (65# W), 500m row, 45 abmats 28:50
First cheer - RX'd WOD!!!! And I'm thrilled about it since I could tell my lower body was zapped from yesterda…
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Added by Christine on July 21, 2009 at 11:30am —
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Cindy Gets Strong
AMRAP 20 min 3 Weighted Chins, 5 Front Squats, 7 Clapping Pushups.
My effort: 10 1/3 rds doing flossed kipping pullups, 70# front squats, and regular full pushups.
Shout out to Missy who kept me on pace!
As I mentioned on my FB, this is the workout to make sure you never have a problem finding your backside with your own two hands. If you don't have the kinesthic steel to squeeze your glutes you can't make it through 50 front squats. If you have it, well you are going to kn…
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Added by Christine on July 21, 2009 at 10:30am —
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Desperate for metcons. That's how I feel this week after seeming to hit all the strength days last week. So this little doozy was a welcomed sweat
5 RFT 12 Snatch 12 PullUps 12 Burpees
My effort: 21:26 with 35# and a red pu band.
My warmup with the snatch was not pretty. Getting overhead to active shoulder, and under a bar in one continuous motion is probably the most challenging move for me. It is everything Oly in one quick package. I was struggling to do this with a mere 33 # unloaded bar,…
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Added by Christine on July 21, 2009 at 10:22am —
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Today was the unintended rest day. Actually it was worse than that... it was an 0 for 4 day. Anyone who knows me well, knows I have 4 touchpoints in my day that if I hit them all, I seem really put together. Gym, shower, daily Mass, and time with the dh alone doing a puzzle of some sort.
I missed them all today, but worst of all, I chauffeured Thomas in all sorts of traffic to make sure he got his workout. That's what mom's do... give up things for their kids. But on a day when I'm going 0 for…
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Added by Christine on July 21, 2009 at 10:05am —
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Clean and Jerk 7 x 1 rep record max load. The stress of flying solo last week on the homefront started catching up with me on this one. I only worked with 65# and just kept trying to dial in the form - avoiding the early pull and trying my dangest to find a dive under the bar on the jerk. I felt no depth or speed to the squat and just plain tight.
2:11 on the 500m row for time. 3 secs slower than my best, so I wasn't too thrilled. Yet I promised myself that I wasn't going to get too wrapped up…
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Added by Christine on July 21, 2009 at 9:30am —
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Body Weight Workout!
My apologies to those who look to my blog for realtime commentary on the WOD. With the dh on a business trip this week, I get back in that hyper focus mode of all the extra things I need to remember to do. It kills my sleep which everyone knows then kills your workout. Put that in exponential notation if you are among the hearty breed at 0515... this week it was the walking dead.
Tuesday, I spent 45 mins struggling in traffic to get to CFOT at 0900. I had two small fries in…
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Added by Christine on July 17, 2009 at 12:00pm —
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Saturday Workout!
I rarely get to Saturday workouts because of schedule, but that's the reason I burn it at 0515 in the first place. But today Thomas needed a ride to get his 3rd CF workout of the week... a promise he made when I said I would foot the bill for his summer training. Not that he's been slacking. The informal XC practices have started, giving him another menu of 5-6 workouts a week. It has been a challenge for him to figure out which days can be "two fer's" and where to build some r…
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Added by Christine on July 15, 2009 at 10:04am —
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ZZZZZ day.... aka.... 0700 wakeup after a mumbled conversation with Thomas at about 0440. Really necessary after 4 WOD's in a row.
It was good though to rack out a bunch and while I have other plans that preclude a CF WOD, I got in a quick 45 mins on the elliptical and if the weather gets warmer (yes, I did say warmer) I hope to be tossing my 35 and 45 pounders around in the pool.
Maybe Sat WOD tomorrow with Thomas.
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Added by Christine on July 10, 2009 at 10:15am —
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Big change from Tues.
Tues:
Fav WOD with two of the progeny and end up on the WALL.
Thurs:
Not so fav WOD, no progeny, and I'll have to look it up to see if there was any progress... possibly even regression.
Warm up - 1K row... I got in about 750m. This felt good to do after all the lower body work the last few days - especially the paddleboat adventure.
Strict press 3, 3, 1,1,1 find the 1rep Max.
45 (3), 55 (3), 65, 70, 75(f), 75 (f), 72 (f), 70 (f)
and then Jerry called it... Toast - tee…
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Added by Christine on July 9, 2009 at 8:35am —
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The Rest Day that Wasn't
Normally, I take Wednesday off to keep the sleep deprivation of 0515 fun to a minimum. So was my intention today... except I woke up at 0410 wondering if Thomas would get up without me waking him, so I never really slept in.
My thruster met con on Monday was almost too slow to call a met con and yesterday was DL's. And all the paddleboating at the Tidal Basin gave me was a strong reminder that my legs are way longer than average. Can we say tight and not much cardio th…
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Added by Christine on July 8, 2009 at 3:16pm —
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Simple WOD
Max single Deadlift 1,1,1,1,1
Deadlifting is comparatively simple in technique :)
Deadlifting is easier for the taller athlete :)
Deadlifting is easier for those with more mass :)
Deadlifting means you can drop REALLY heavy weights on the floor :)
So what's not to like... as soon as I heard this was on the menu today, I was excited. I'm even in "trouble" for leaking this on my FB status. But seriously, I LOVE deadlifting.
Today was all it promised to be. Fired up by the traffic sn…
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Added by Christine on July 7, 2009 at 10:30am —
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Thrusters and Pullups/Ring Dips 15, 12, 9 78#women.
LOL. I struggle to do thrusters at 65#, so you can imagine what this was like post Murph. I used 65#'s and loved the joy of cleaning it, which I got to do several times since I had to put the bar down ALOT. Tight quads, tight triceps. Made it really hard to sink the thrusters and extend them to active shoulder. Jerry gave me a bit of tongue whipping, when I started griping about being old and not recovering very fast from Friday. "What do you w…
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Added by Christine on July 7, 2009 at 9:55am —
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Now with the rest of the story....
More later
Mom does Murph. Kaitlin and Thomas take on Eva. Lots of early morning sweat.
Thomas is now snoring back in his bed. Kaitlin is plotting to make the apple pie for tomorrow.
Ah - the perfect storm... First Friday family style at CFOT
Ha! I really did mean later. But Murph does require reflection. I was hoping to do it a little stronger and a little faster. I was really bummed that Karolin didn't sleep through the night, but I pulled myself…
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Added by Christine on July 3, 2009 at 9:00am —
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Rest Day from CFOT... but for those looking for a leak... metcon was on the WB when I stopped by. box jumping, kb swinging was on the alternate WOD. DU's were part of the main WOD. DAC's and other goodies in the extra. Ha! Just enough to tease ya! Just go do it. Bring your tape and your closet of cf shoes.
I may still get in a run or some sort of WOD before noon today. Today is our 20th anniversary and I'm still living the "no pt, no dessert" axiom. This is still the one day a year I actually s…
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Added by Christine on July 1, 2009 at 9:26am —
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Cleans. 2 reps per round starting at 70% of max, increasing by 2.5% until miss and then decrease by 2.5% until 15 rounds.
Record top success.
90.
I think that number is going to be with me a while and I told myself last week I wasn't looking for any PR's for a while... just working that scale.
55, 65, 75, 80, 85, 90, 92 (f), 92 (f) 90, 87, 85, 75
As I failed,I would have to say, it was the elbow whip and the dive under the bar that disappeared. And a couple of fails was complete timing failu…
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Added by Christine on July 1, 2009 at 8:00am —
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Fractured Franish
21, 18, 15, 12, 9 65# Thrusters and Pullups in intervals with 1 -3 mins rest. Try to decrease time each round.
65# is just a dang tough weight for me overhead. Form was really hurting today, but this got done at the Rx'd weight. Pullups were with a red band. My choice mostly because I was working my head to death on the thrusters.
I will update this later with specific times, but I did decrease every round and after a rough time getting through the 21, I did get better as thi…
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Added by Christine on June 29, 2009 at 8:30am —
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