A Testament to Old and New

WOD for 5-14-2009

"Jackie"
1000m row
50 Thrusters
30 Pull ups


Jackie...what can I say about Jackie...this was a workout that I did months ago when I first began Crossfit. I did this on 11-10-2008, exactly one week after I joined CrossFit. I remember doing this with Spencer at the 7AM class. I was thinking, am I even going to make it through the 1000m row, let alone finish the thrusters and pull ups. Somehow, I made it through the row without dying. On to the Thrusters....this was my first time to do thrusters. And lets just say, my form was horrid. I could barely do the 15# bar without falling forward. So, Spencer switched me to the PVC pipe...kinda embarrassing that I couldn't even do the 15# bar. I eventually finished the thrusters, and then on to pull ups. On this day, they were jumping pull ups.

Fast Forward to May 14th, 2009. I don't know if I was excited to do this workout, but curious to see how far I had progressed. I did a good job on the row! I did the 1000m in 4:15, which is faster than I have ever done in previous attempts. In fact, the last time I did a 1000m row for time I finished in 5:25. So, I shaved a minute off my time. Woo hoo! Ah...the thrusters...this one killed me. Or maybe it was the row that killed me. I took forever on the thrusters. Here is where I hit my mental block. Damn thrusters. But I used the 33# bar. So, obviously, big improvement from the PVC pipe. Pull ups, I wanted to use the blue band, but ended up sticking with the Green band. My arms were so tired, and felt like Jello on the pull ups. I did finish. Thank you Georgia and Koy for all the help. I really needed it, especially when I hit my mental block. Crossfit is 90% mental, and 10% physical.

Time on 11-10-2008: 12:45
Time on 5-14-2009: 15:10

Even with a slower time, I feel like this was a win. Everything improved from the previous Jackie. Next time, I will get a much better time, and I won't hit that block.

Diet for Yesterday:
Breakfast: 1c oatmeal, 1/2c pineapple, 6 almonds, 4 strawberries, 1 piece of bacon
Lunch: grilled chicken breast, salad, sweet potatoe fries
Dinner: grilled chicken, salad with mixed veggies, 1/2 c blackberries, 7 peanuts, 4 almonds, and 3 pecans
Total Water Intake: 1.5L

Currently Listening to: "Even Born Again" by Sara Jaffe

I've Done the Best I Can

WOD for 5-7-2009

Thrusters
1-1-1-1-1-1-1

Woo hoo for weight lifting days! My face lights up every time I look at the website and it says anything with one rep max! These workouts let me know if I am improving and by how much. Before going to the gym, you have to know what your last PR was. On 2/3/09, my one rep max ws 75#. I tried 80#, but failed. So tonight, 7 tries for a new PR.

Working set:
53-73-83-93-103(f)-98(f)-93-95(f)-95(fail-ish)

So tonight....just me and the bar. I am standing there looking at it, and I won't lie, had some doubts when I got up the higher weights. But here I am, looking at this bright shiny bar. Sam had me start off my working set at 53#. I was thinking, ok...a little higher than I would have started, but ok. I do it, easy. Sam then says, ok 2 greens. Alright, 20 more pounds, not too bad. Definitely heavier, but doable. 83#...a little heavier than 73#. At this point, I am like...woo hoo! New PR, and I am only on my 3rd rep. Alright, so lets go up to 93#. I got it...it was a struggle, but fuck yeah, I got 93#! Next was the 103#...I go down for my squat, and then come up for the push press...and only got it halfway up. Fail. :( Sam saw me get down. But he kept encouarging me. So, I dropped to 98#. I try this weight...and Fail. I think this one was mental. I really do. I got nervous and started thinking what would happen if I failed. So, by me overthinking things, I failed. Grr...so on to my 7th attempt. Sam had me drop to 93#. Which I got. It would have been embarrassing if I didn't get it, since I already got it once. I thought that this was where the workout was going to end. But no, Sam was like, ok put these one pound weights on. I think he knew that I was hoping for a nice 20# increase. So, I try 95#....ah! So close. The bar is eye level and it just isn't going anywhere. So, I rack it, and Sam lets me have one more try. So, I take a few deep breaths...and approach the bar. Not even realizing it, I did a jerk somewhere on the way up. And even though I DID get the weight over head after a front squat, somewhere technique went awry. But overall, I felt great about this workout. Even with 3.5 fails (yeah, I am stubborn, and want some small credit for getting the 95# over my head), I felt amazing. An official 18# PR! Fuck yes! I will take it, and I am so happy. I am getting stronger, and it is showing in the numbers!

Diet for yesterday:
Breakfast: an amazing egg white omelet with some vegetables, 1 piece of bacon, 1/2c pineapple, 6 almonds
Lunch: some kind of pork, salad, sweet potato, 1/2c blackberries, 3 almonds
Dinner: baked chicken, 7 pecans, 1c strawberries
Total Water Intake: 2L

Currently Listening to: "Second Chance" by Shinedown

I Like Having Hurt

WOD for 4-17-2009

"Heavy Fran"
15-12-9
Thrusters
Pull Ups

First, thank you Sam and Koy for letting me come to the gym and do this workout. I really appreciate and NEEDED it! For the thrusters, I used 65#! Last time I did Fran, I went up weight and only used 45#. My one rep max and thrusters a few months ago was 75#. So, for me to be able to do 65# for the heavy Fran was great! Such a great metal boost!

Pull ups....I used the BLUE band for the entire workout! No more green band! Ok, so maybe one or two of my pull ups could have been questionable...but I still did the workout with a smaller band! This has to mean that I am getting stronger!

I was worried before beginning this workout. I was nervous that I would have to go down in weight or change bands. But I didn't! Fran is a bitch...but I love her! Great way to end my week! Can't wait for more fun next week!

Time for Heavy Fran: 13:03 (Not the best time in the world, but since I increased weight and used a new band...I will gladly take it!)

Diet:
Breakfast: Egg white omelet, bacon, 1/2c pineapple
Lunch: Baker's Brothers Chicken Deli sandwhich without the bread
Dinner: Salad with baked chicken and mandarin oranges.
Snack: almonds and strawberries
Total Water Intake: 1.5L

Currently Listening to: "Send the Pain Below" by Chevelle

This Time I'm 'a Let it All Come Out

WOD for 3-20-2009

"Fran"
21-15-9 reps of:
Thruster
Pull-Ups

What can I say about Fran? Well, she is fun and exhausting all at the same time. She is that workout where you are laying on the floor 5 minutes after you have finished, and finally 30 minutes after you've finished, you finally get to be able to breathe normally again. I first did Fran back in December. I thought that I had pushed myself to the end then, but that was nothing compared to how hard I pushed myself this day.

Time for 3-20-2009: 8:11 (45# thrusters, green band pull ups)
Time for 12-5-2008: 6:40 (35# thrusters, jumping pull ups)

Overall, I think that I did really good on this workout. The 45# wasn't too bad. I probably should have worn a glove on my left hand since I ripped my callus the day before. But I didn't think about it, and ended up with my left hand bleeding during the set of 15. Oh well...no pain, no gain. The pull ups were fairly easy. I am thinking that it is time to go to the blue band. I will struggle with the pull ups at first, but I have to change eventually. Koy thinks I will be able to get a real pull up in about a month....we'll see. I hope so! I can't wait to do this again!

Diet:
Breakfast: egg white omelet, 3 pieces of bacon
Lunch: Salad with grilled chicken
Dinner: didn't eat
Snack: strawberries and almonds
Total Water Intake: 2.5L

Currently Listening to: "My Way" by Limp Bizkit

Bend and Fold

WOD 2-3-09

Thrusters:
1-1-1-1-1

Weighted Pull Ups:
1-1-1-1-1

This was my first workout to see how much I could do on thrusters. Overall, I feel like I did well. I am still having problems staying tight at the bottom of my squat, as I am leaning forward when I start to come up from the squat. I am getting better at keeping the weight on my heels, which I am glad to see that improvement.

Thrusters:
15# (bar) x 10
25# x 5
30# x 3
35# x 1
40# x 1
45# x 1
55# x 1
65# x 1
70# x 1
75# x 1 (PR)
80# fail

After thrusters, it was time for the weighted pull ups. Since I can't do a pull up without a band, it was band progression.

Pull Ups:
Green Band x 1
Blue Band x 1
Red Band: fail...tried several times, and every time I was about 1-2 inches away from the bar.

I was frustrated that I couldn't get the pull up with the red band. However, like Koy points out, I couldn't do a band pull up two weeks ago, and now I can. Progress is progress. And I will get to practice my pull ups with tonight's WOD.


Diet for yesterday:
Breakfast: 1/2 egg white omelet (with ham, cheese, and tomatoes), 4 pieces of bacon, 1/2c pineapple
Snack: 1 pint of blackberries
Lunch: small salad, 1 tablespoon peanut butter
Dinner: salad with sunflower seeds and grilled chicken
Total Water Intake: 2L


Currently Listening to: "Paper Dolls" by SouthFM