2/23 and 2/29/12 WODs

2/23 - I trained with the 9:30 a.m. Elysium class and did the games wod while Marlie was at school and Mason hung out in the kid zone baby swing.


Warm up: run 400m and CrossFit warm-up x1

Strength: Deadlift 3x3.  I got up to 288 x3, failed 288, no PR today.

Met-con: AMRAP (as many rounds as possible) in 7 mins or burpees.  Each person must jump and touch a target 6" above their reach at standing holding arms straight up on each burpee.

***I scored 77.  I was not happy with this and knew going into it I was exhausted from two days in a row sleep deprivation so I guess I couldn't expect much.


2/29 -  I trained with the 9:30 a.m. Elysium class and did the games wod while Marlie was at school and Mason hung out in the kid zone baby swing.

Warm up: run 400m and CrossFit warm-up x1

Strength: Mid-hang (from the knees) snatch 3x3, if you are proficient in the overhead squat expect these to be squat snatches. I got up to 103 lbs x3 and 108 x1.

Met-con: 5 rounds for time or:
-10 hang (squat) snatch (95/65)
-10 burpees

***I finished in 11:20 as Rx'd

2/21/12 WOD

I trained with the 9:30 a.m. Elysium class while Marlie and Mason played/ slept in the kid zone.  Marlie has been out of school for a while so it's been a bit challenging to make it in these past few days.

Warm-up: Run 400m and Crossfit warm-up x1

Strength: Back squat 5x3.  I got up to 185 lbs x3 and 190 x2, failed rep 3.

Met-con:  AMRAP (as many rounds as possible in 15 minutes):
-10 burpees
-20 box jumps (20 in box)

***I completed 6 rounds plus up to 15 box jumps

Stuffed tomatoes

I found this recipe on foodnetwork.com and made a few changes to make it primal and a little better.  We ate it as a side with sausage and broccoli and it was a delicious treat.   

Ingredients:

    12 medium vine-ripened tomatoes, sliced in 1/2 lengthwise
    1/4 cup olive oil
    3 cloves garlic, minced
    1/2 teaspoon kosher salt (or more to taste)
    1/2 teaspoon freshly ground black pepper
    3/4 cup coconut flour
    1/2 cup finely crumbled Gorgonzola
    1/2 cup finely grated mozzarella cheese
    4 tablespoons finely chopped fresh basil

Directions:

Preheat the oven to 375 degrees F.

Using a teaspoon or grapefruit spoon, remove the seeds from the tomatoes. Place the tomato halves, cut side down, on paper towels to drain, about 5 minutes.

In a large bowl, mix together 2 TBS of the olive oil, garlic, salt, and pepper. Using clean hands, gently toss the drained tomato halves in the oil mixture until coated. Marinate the tomatoes for 10 minutes.

In a small bowl mix together the coconut flour, basil and both cheeses.

Place the marinated tomato halves, cut side up, on a parchment paper-lined baking sheet. Fill each tomato half with the cheese filling. Drizzle with the remaining olive oil. Bake for 20 to 25 minutes until slightly softened and the tops are golden brown.

2/16/12 WOD

Warmup: CrossFit warm-up x 1

Skill: handstands, handstand push ups. If you are proficient at HSPU do HSPU on the rings or parallettes. 

Strength: deadlift, one work set of 5 dead-stop reps.  I worked up to 273 lbs x 1 and failed 283 x 1.  I dropped the bar to 263 lbs and did the five dead-stop reps.

Met-con: Tabata pull ups/ box jump mash up. Box jump is 24".  Tabata: 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest.  Our workout was 8 minutes since we had the two-move mash up. *** I scored 110 reps total.

2/13 and 2/14/12 WODs

2/14 - I trained with the 9:30 a.m. Elysium class today with a fun group of ladies despite my sluggishness.  Marlie and Mason hung out in the kid zone playing and watching "Peter Pan."

Warm-up: CrossFit warm-up x 1

Skill: double-unders

Strength: overhead squat 3 x 3 reps.  I got up to 128 x 3 which is 7 lbs under my three-rep max.  I failed 138 lbs on the jerk twice.

Met-con: Six rounds for time:
-5 push press/jerk, 135/95lb
-10 deadlift (135 lbs men/ 95 lbs women)

***I finished in 5:32. Not my best performance--pretty slow today.

2/13 - Massage day :-)  I was so happy to get an 1:40 minute massage which was long overdue.  My therapist was amazing and spent most of the time on my IT bands which are in recovery mode today.

2/9/12 WOD - Power clean

I trained with the 9:30 a.m. Elysium class today while Marlie was at school and Mason slept in the swing--thank you Mason, such a good boy today.

Warm-up: CF x 1

Skill: Practice the following skills in order-
-clean liftoff- bar starts on the ground, pull to the knee. Focus on keeping the bar close, PUSHING the knees back and out of the way, driving through the heels.
-stand and shrug- bar starts on the ground. Deadlift to standing, shrug bar.
-clean pull- build from the stand and shrug. Bar starts on the ground. Pull to jumping position, jump and shrug vertically.
-power clean

Paul had us do each one right after the other and I got up to 133 lbs, failed 138--max is 145 lbs x2

Met-con: row 1K.

***I got 3:57.  My legs were/ are still fried from yesterday's squats so that was rough. Not looking forward to feeling the pain in the morning.

2/8/12 WOD - Push press PR

I trained with the 9:30 a.m. Elysium class while Mason cried and slept in the swing and Marlie played and watched Alice in Wonderland.  Thanks to Leon for soothing Mason to sleep.

Warm-up: CF warm-up x1

Skill: Double under practice

Strength: Push press.  I got up to 135 lbs x3--PR by 5 lbs.

Met-con: AMRAP (as many rounds as possible): 3 mins, 1 min rest for 4 total cycles:
-5 pull ups
-10 air squats

***I got up to 17 rounds plus 3 pull ups.

2/4/12 WODs - Rokfit competition

I trained at Elysium with a few members who also signed up for the Rokfit Cyber competition this weekend.  Rokfit released two wods for Saturday and one for Sunday which needed to be recorded and sent in via video link.

WOD #1

The Couplet
15-12-9 reps for time of...

-Overhead Squat -  (men 135lbs/ women 95lbs)
-Bar Facing Burpees

STANDARDS:

Overhead Squat: The OHS starts and ends in full lockout with head neutral. The athlete must pass through a full squat below parallel. Bar must be taken from ground and use same bar for burpees.

Bar Facing Burpees: Starts standing with full knee and hip extension. Athlete takes chest and thighs to the ground and then jumps over the bar. Athlete must with both feet leaving and landing at the same time.

***I finished in 12:17 and placed 30th overall for that event.

WOD #2

The Triplet
10,9,8,7,6,5,4,3,2,1 reps for time of...

-Pull-ups (chin breaks vertical plane)
-Dumbbells ground to overhead - (men 50lb DB's/ women 30lb DB's)
-Box jump - (men 30" box/ women 24")

STANDARDS
Pull-Ups: Athlete must start with arms in full extension and chin must break vertical plane of the bar each rep.

DB Ground to Overhead: Object starts on the ground and finishes overhead with full lockout (only part of the DB needs to touch the ground, does not need to be flat on ground each rep, but left and right side must tap the ground)

Box Jumps: Athlete must jump on top of the box and show stability with open hips before jumping back to the ground.

***I finished in 14:51 and placed 31st overall for that event.

I DNF'd the competition though because I didnt participate on Sunday.  Too many sleepless nights in a row with a new baby and a cold finally got to me.