491 total posts. Showing the most recent 100.
Monday: 5 rounds: 5 Deadlift @ 165-185 lb, 5 strict pullups (used blue band) rest 3 min 5 Power Cleans 95-105 lb, 10 kipping pullups (used lighter band) rest 2 min Total time 31:48 = 8:48 workout time. Tuesday: Find 1 RM push press. 125 lb…
Badass Obstacle Course race. Ran around the course TWICE. 1st lap was with the elites, for time. 1 hour 35 min. Placed 56th out of 101 women (and oldest woman on the course). 2nd lap was for fun (skipped a few of the nastiest obstacles and…
I haven't worked out all week. Doctor tried acupuncture yesterday morning. He thinks it's just inflammation. I don't feel any better this morning. Going back to a gluten-free diet to see if it helps (seemed to work a few years ago). Have c…
FB: My hip and hamstrings are acting up; feels like nerve issues again. Doctor's appointment on Thur morning. Expect another MRI and possible revisit to my neurosurgeon. UGH! mrs svc
Tabata Wall Balls (20 sec on/10 sec rest x 8 rounds). 9-9-9-8-8-8-8-9 reps 4 min rest Row 45 calories & then 25 burpees in 4:52. 4 min rest 2 rounds 25 double unders & 25 push press 55 lb in 5 min 4 min rest 3 rounds 25 ab mat situps & 20…
Thursday: Started the Master's Qualifier WODS with 1RM Snatch. Got 95 lb. Friday: Event 3, we call it "Double Jacked Jackie" - 2 rounds of 1000m row, 50 thrusters (45 lb for me), 30 chest-2-bar pullups. Took me 32 min because my pullups ar…
Hit myself in the chin with a metal bar while practicing getting under the bar for squat snatches. I heard bells, probably saw stars. cut my chin. Knocked my jaw. Now it's sore, hurts to chew. Obviously other mouth activities are limited f…
Friday: Crossfit Open 15.4 - In 8 min did 3 HSPU, 3 Cleans 125 lb (my 1RM), 6 HSPU, 3 Cleans, 9 HSPU, 3 Cleans, 4 HSPU (hand stand pushups). 31 reps total. Saturday: 3.8 mile jog (first jog since January) Sunday: Redo Crossfit Open 15.4 ca…
Crossfit Open 15.2 3 min to complete 10 overhead squats 65 lb, 10 chest to bar pullups, 10 overhead squats, 10 chest to bar pullups. If completed, then add another 3 min but now do 12 reps of each. I finished the first round with ~45 sec t…
2015 Crossfit Open 15.1 - 9 min AMRAP 15 toes-2-bar, 10 deadlifts 75 lb, 5 snatch 75 lb. 15.1a - immediately after you have 6 min to find 1 RM Clean & Jerk. 126 reps & then got a PR of 127.5 lb in the C&J on my 3rd lift (107.5, 117.5 were…
Sunday: Bootcamp 90 min Monday: AMRAP 15 min 3 snatch 75 lb, 6 toes-to-bar, 9 box jump 20" (9 rds + 16 reps) Tuesday: Rest (because I got stuck at work past the time to go to barbell club) Wednesday: 500m row+20 pistols (alt 1 leg squats),…
Go Ruck Challenge Valentine's Day Edition. 12 hours carrying a ruck with 4 bricks (16-20 lb, didn't weigh it) and water. Traveled from Neon Museum (North Las Vegas), ran around Fremont Street then walked down LV Blvd, taking group photos a…
Been doing more strength training and not so much cardio stuff these past few weeks (after the Star Wars weekend there was some upper glute tendonitis). Yesterday finally felt I was back & ready for a Crossfit MetCon. 12 min AMRAP: 3 chest…
Warmup: Death by Toes-2-Bar & Box Overs. Completed 10 rounds. Workout (wearing 10 lb ruck on each of the runs): 1) 600m jog then 100 box jumps. 2) 600m then 6 ft wall then 90 pushups. 3) 600m then 6 ft wall then 80 air squats. 4) 600m then…
Did a different version of the "12 Lifts" this morning. Took a bit longer (51:12) but I was on my own and had to talk myself out of quitting about 3 times. 12 Sledgehammer swings, 11 Snatches 65 lbs, 10 Box Jumps 24 in, 9 Double Unders, 8…
Done just like the song. 1, then 2 & 1, then 3, 2 & 1, then 4, 3, 2, 1, etc. 1 Clean & Jerk 65#, 2 modified Muscle Ups, 3 Wall Balls 14#/9', 4 Medicine Ball Cleans 14#, 5 Push Press 65#, 6 Pull-ups, 7 Box Jumps, 20", 8 Kettlebell Swings 16…
Lots of strength work yesterday. max reps strict press. 10 @ 70 lb, 11 @ 65 lb, 14 @ 60 lb. every min on the minute: 3 hand release pushups then clean & jerk 105 lb X 10 min. couple hours later. 5 x 3 bench press 105 lb alternating with ri…
EMOM 3 power snatches. Increase weight every 3rd round. 55 - 60 - 65 - 70 - 75 lbs. First time snatching 75 lbs since back surgery. But power is always easier for me than full squat snatch. "Grace" (30 clean & jerks for time). 7:50 (2 min…
6 months after laminectomy (L4 & L5 back surgery). 1 RM back squat 150 lb (20 lbs less than my previous best last year) 1 RM strict press 90 lb (5 lbs less) - upperbody strength returning a little bit faster than lower (to be expected). Bu…
Deload week for strength. 5 x 5 deadlift at 135 lb (next week we check our 1RM). Metcon: 25 overhead squats @ 65 lb, 75 double unders, 25 calorie row, 75 double unders, 25 OHS. 12:57 Resting for 2 hours then doing a body weight Metcon. Get…
Wed: Max reps strict press. 6 at 75 lb, 10 at 70 lb, 12 at 65 lb. MetCON: Top of every minute 5 toes to bar then kettlebell swings until reach 100. 9:48 (grip totally gave out at the end). Thur: Max reps ring dips. Red band for 11, red ban…
BLT - 4 x 45 = 180 lb. Not sure how to count any other resistance on a machine. I only know barbell squats (which are very weak for me, the most I'm doing right now is 115 lb back squats). Friday = exactly 5 months since my back surgery. S…
Saturday: GoRuck Light (4 hour program). Carried a rucksack with my water and two 4lb bricks. Started with team building warmup calisthenics (jog, pushups, bear crawls that we had to finish together, supporting the slowest person). Then st…
Unfortunately Planet Fitness does not support much in the way of lifting free weights. "Fight Gone Bad" this morning. 3 rounds: 1 min wall balls (14 lb to 9') 1 min sumo deadlift high pull (55 lb) 1 min box jumps (20") 1 min push press (55…
5 x 5 back squats @ 115 lb. buy in 1000m row (4:15) then 6 rounds of 15 kettlebell swings 35 lb & 10 burpees. 14:32 almost feel back to normal after my June back surgery. mrs svc
Chocolate Chip Cliff Bar
Yesterday's torture (cause I hate wall balls). 5 x 1 deadlift (suppose to be 80% 1RM but since I'm still recovering from back surgery I don't know my current 1RM and just worked up to heavy but doable = 185 lb at this point). 3 rds for tim…
Best way to lose belly fat? Have the genetics that drop the stored fat from your midsection before it takes it away from other areas of your body. Avoid excess junk calories in your diet. Balanced clean eating (not Atkins, not Keto) with m…
Saturday: 3 x 1 mile jogs out to the park and back to the office (11a, 1p, and 3p). Sunday: rest Monday: unplanned rest Tuesday: Ab roller 3 x 8; 12 rounds for time of 5 hang power cleans (65 lb - went lighter than prescribed to go unbroke…
Damn it. Didn't sleep well last night (and the boyfriend spent the night, wanted to snuggle this morning) so didn't go workout in the morning. Figured I'd go after work. But then the load was too much to get out on time and couldn't make t…
Saturday: Did half of a half marathon (most all of the six miles were downhill, twice as long as my most recent training jog). Sunday: hour long bootcamp then walked another 1.5 miles Monday: rest Tuesday: unplanned rest Wednesday: 3 x max…
Speaking of the Olympia event in Las Vegas..... Can't compete this year in the Rhino Crossfit Championship (placed 8th last year) because of my recent back surgery, but I'm going to help judge the prelims & finals on Saturday. Free admissi…
In honor of 9/11. 2001m Row then 11 box jumps (first time jumping since back surgery) 11 thrusters 65 lb 11 chest-2-bar pullups (used light band) 11 power cleans 95 lb 11 handstand pushups 11 kettlebell swings 16 kg 11 toes-2-bar 11 deadli…
Fun Ahoy - press your belly against a wire fence (saw it on the internet so I'm sure it works). http s: // ww w.you tube. com/ watch?v= 0zaqzo4ZNFI
Bootcamp/Obstacle Course Sunday Kerry Killer WOD at Camp Rhino. Originally 27 stations, I got through 14 in the 1 hr 45 min. Each station starts with 100m run & 100 single skips jump rope. Example stations were "6 ft wall over and back + 2…
Re: Biggest Loser. I'm an RD & have spoken personally with a few of the past contestants. The girls are on 1200 calorie/day, men on 1500 calorie/day. High protein and relatively lowish carb. They are using bodybuggs (or other metabolic mea…
Scaled crossfit workout. Backsquat: 3 x 3 (65 lb) and 3 x 1 (85 lb). Those used to be my warmup weights. 10 min AMRAP: 10 Power Snatches (more like muscle snatch to avoid jerking the hip) with 22 lb bar instead of 55 lb + 10 step ups onto…
Yesterday was first time back on the Concept2 Rower. Went for a short 2K. Today back to Crossfit. Practiced by front squat with 55 & 65 lb only (muscle cleaning the bar from the ground). Then 3 rounds (scaled down from the posted 5): 20 ca…
Way to go, Ultra. I'm proud to be a master's athlete. Before forced time off this year, I was in the best fitness shape of my life. In 2013 I was 44th in the world for my age group in the Crossfit Open. Hope to be back in the top 100 next…
News from my neurosurgeon: I can start jogging and rowing; suppose to check with the physical therapist but doctor said light bodyweight & strict movements should be okay - I'm all healed, now it's just reconditioning. Only restriction is…
vabeach - you certainly both look HWP in your pictures (in my eye). funny, as I lost weight (mrs), he hurt his ankle (permanent damage) and unfortunately gained a little - unable to do much weight bearing as is limited to boxing against a…
Yon - thanks for asking. Walking more than 2 miles still causing pain in low back (tightens the accessory muscles). Yesterday going up 3 flights of stairs got me a little winded (ugh!!). My next doctor appointment is Wed, then I'm suppose…
Not to mention the smell of wet paint. Couldn't work out with that. mrs svc
Leftover chicken fried rice.
8 days after back surgery: 2 mile walk in 40 min. 1 week down, 11 weeks to go before I can start strength training and jogging again. Going to be a long 3 months..... mrs svc
HTOTD - neurosurgeon said the laminectomy went very well, that I'll be happy with the results. The tendons in my low back were very tight (no big surprise) and took him about 3 1/2 hours to get out all the cysts and make room for my nerves…
I won't do Tough Mudders....electricity and water should not mix. After I recover/rehab from my back surgery, I'm going to set my sights on doing Spartans in 2015. And the BadAss again (go in the first elite wave then go around a second ti…
They said it was "7K and 40 obstacles". I didn't count but from memory: Jog out of the stadium through the horse stalls (zig zag through). 25 pushups. Over 50 tires laying on the ground. Under ropes threaded through the stalls about 3 time…
Completed my first BadAss Obstacle Course. Went with the 2nd Elite wave and caught up to some folks who started with the 1st wave. Time was 1:18 (kept the jog pace slow, paced myself, and took it easy on some obstacles to minimize potentia…
Yesterday went to Crossfit. 7 x 2 strict ring dip. Cut the metcon in half and lowered the weight. 2 rounds (instead of 4): 500m row, 25 walking overhead lunges (15 lb instead of 25 lb), 15 hand release pushups, 5 Deadlifts (135 lb instead…
May be a good idea to separate the strength work from the metcon (metabolic conditioning). Increased risk for injuries if you fatigue on the strength and then go all out intensity on the metcon. As far as "definition", that's going to be a…
Just keep doing what you're doing. Pump comes with work & healthy eating. Take a picture once a month and then compare. You'll see the difference easier than just daily in the mirror. No matter how even we think we're working, our bodies a…
Just got out of the hospital. Pain was so bad we ended up calling 911 and I was seeing white hot pain when they carried me down the stairs. Haven't seen the updated MRI yet. Hopefully didn't rupture a disk (that would = fusion after the la…
Bitching. Spinal stenosis getting worse. Legs are on fire (L4 and L5 nerves feeling pressure or decreased blood flow). Had my pre-op evaluation PT yesterday. She agreed with the doctor, stretching isn't going to fix this. But recommended s…
BLT - you hit the nail on the head. So much harder and unnatural for a female to "cut". And while I have the muscles, I just can't do the diet (not motivated enough for that). So I train to get stronger, faster, more endurance, and to comp…
BLT - try to come at the end of a month when my Crossfit box has "Share the Pain" - free trial workouts for new folks (cause other times they don't allow newbies in the regular classes). Today (at Crossfit Seven in Ft Worth) 80 pullups (us…
Sunday: Juggernaut 4.0 - 2 hours of non-stop bootcamp stuff that included lots of jump rope, push ups, jumping, track sprints. First day back to work after 5 days of rest. Monday: 6 x 2 backsquats at 135 lb. 5 rounds 50 Double Unders & 10…
Have no idea where Floyd's gym is. We have John Broz's OLift gym inside our Crossfit box. After recovery from my back surgery this summer I hope to get back to Average Broz's to relearn my Snatch & Clean/Jerk (and get rid of bad habits). I…
Crossfit Total on Saturday. Backsquat 165 lb Shoulder Press 87.5 lb Deadlift 240 lb (PR) mrs svc
When I travel I will look for a local Crossfit box. If I can fit a WOD into my schedule, I love visiting other places. Have quite a T-shirt collection. I am in Ft Worth, TX once a month and have two regular places close enough that I can g…
Getting off diabetes meds is GREAT! Congrats! mrs svc
vabeach - never feel guilty for taking a rest day if you need it. And if you don't get a good night's sleep, that's your body telling you something. Same thing happened to me last night. No sleep. So I didn't workout today. Cause I didn't…
Well, 14.5 didn't go as well as I thought. Turned out the thrusters weren't that bad. But did get wobbly quads. However, I think it was the bar over burpees that did it. Tried to keep a steady pace but found myself stepping down and halfwa…
Dave Castro is insane. How long will this take? 21-18-15-12-9-6-3 Thrusters and bar facing burpees? I love burpees, was looking forward to them. But not Thrusters, they almost as evil as wall balls (the only difference is I don't get hit i…
Love what crossfit has done for my body....just hard to fit into jeans cause I got booty & quads. But I also have abs! And lots of compliments on my arm muscles. Fingers crossed 14.5 has burpees and NO thrusters. mrs svc (currently 117th i…
241 - very impressive! I've still not gotten a muscle up (albeit haven't really worked on them too much this year given my hip/low back sidelining a lot of workout time). I thought this would be the year for bar muscle ups in the Open. The…
Crossfit Games Open 14.4 14 min AMRAP 60 cal row 50 toes to bar 40 wall balls 30 cleans (135/95 lb) 20 muscle ups I got to the middle of the cleans when time ran out. Score 166. Won't be able to redo it due to work schedule this weekend.
Unless you are a bunny hopper (jump down & immediately pop back up), step-ups are typically faster (if you keep a strong steady rhythm - which I do). Make sure you have a good crowd cheering you, and someone in front of you slightly faster…
Did 14.3 on Friday morning, got 97 reps (tie break at 6:00, too many breaks on the 135 & 155 lb deadlifts). By Friday afternoon my glutes were spasming. Nice massage on Friday night and on Saturday morning I was good to go again. Re-did bu…
14.3 - triplet....just know those damn wall balls are coming (HATE wall balls). I'd LOVE to have 7 min of burpees. Wouldn't that be a huge surprise? mrs svc
Ahh, "The 300", thought that looked familiar while I was reading it. Spartan Trail workout last Sunday. One of the top Spartan racers in the US has been putting this together for Camp Rhino (Las Vegas). 5.6 mile loop out on the west side (…
Woot! Got done with the first 3 min with 10 seconds to spare. That extra 3 min round helped me DOUBLE my score. Got 74! mrs svc
14.2 0:00-3:00 min for 10 overhead squats + 10 chest to bar pullups + 10 OH squats + 10 C2B pullups. Weight for guys is 95 lb, for girls 65 lb. If you survive you immediately start again 3:00-6:00 12 OH squats + 12 C2B + 12 OH Squats + 12…
14.1 = 232 reps (5 rounds + 7 DU). Wish I could do it again but it's USAFR Drill weekend and have to work on Monday with MRI scheduled after work. One and done. Ready for 14.2....burpees?????
First time Spartan Trail Run practice session. About 6 miles and 11 obstacles; 1:51 (including the 30 burpees for missing the spear throw). No pain 24 hrs afterwards!!!!! Went for a hike today. Still no pain!!!! mrs svc
Been there, done that. Sometimes think about quitting....but then I remember all the events I've already signed up for (BADASS Dash - Obstacle Course Race; Half Marathon, Full Marathon; Rhino Night Obstacle Race; 24 hr Rhino Ruck; Crossfit…
Almost back to my usual schedule. Just did three days in a row Crossfit. Unfortunately lost strength (my Olifts are pathetic) and stamina (from consistent 10-15 pullups down to 8-11 for max reps). On the other hand, just did 13 handstand p…
p There will always be burpees. It s a movement that EVERYONE can do so it helps with Open participation. It s easy to do correctly, and doesn t require special equipment. And at least a 50% chance one workout from 2013 will repeat in 2014…
p ~~Must stay uninjured. Always an issue at this age. /p p /p p Tell me about that. And yes to being comfortable doing lots of burpees. /p p My secret? Volleyball knee pads! /p p Work on snatch, clean, press, chest-to-bar pullups, toes-to-…
p Congrats~~241or2others!!! Gonna kick ass in the Open this year? /p
p Damn spinal stenosis bursitis. Started with low back spasms and tightening of my hamstrings on Wed afternoon (so that meant no WOD after work, instead I used heat and sitting on the floor to slowly stretch). Felt good waking up until I w…
p Hell Week has started /p p 1/6 (my birthday): Bradshaw /p p 10 rds: 3 handstand pushups, 6 deadifts 155 lb, 12 pullups, 24 double unders /p p 31:42 /p p After work went back to do my Birthday Bear (this year s tradition for the members a…
p Our coaches have good Crossfit programming experience. Good mixture of strength and MetCons. Most WODs average 12 min, ranging from 5 to 17 min is the goal. Longer WODs maybe every other week. Open gym on Sat and Sun for working on skill…
p Monday: /p p Back Squat 3 x 10 (100, 110, 120 lb) /p p Metcon: 5 individually time rounds - 5 deadlifts @ 155 lb, 25 calorie row (average was 1:25 per round). 2 min rest between rounds. /p p Tuesday: /p p Hang Muscle Snatch 5 x 6 (65 lb)…
p Was going through a mental wall on Monday. After a long weekend stuck sitting in a hotel room because of the weather. Literally stuck inside (unsafe to go outside). Starting thinking about taking a couple months off to the point of NOT c…
Monday: 5 rd 10 OH Squat 65 lb (Rx), 15 Pullups, 20 Pushups. Tuesday: Didn't have a partner in the morning so did a solo version of the posted workout - 45 Thrusters, 65 lbs / 30 Lateral Box Step Overs, carrying 25 lb barbells, 18 in / 30…
MetCON: 3 rds - 400m run, 25 dumbbell push presses 25 lb, 50 ab mat situps, 400mrun Rest 5 min between rounds. 7:35, 7:15, 7:24 Feeling stronger than yesterday. mrs svc
We'd almost rather play with a Bi or Bi curious guy than a Bi gal. Being Bi isn't always about intercourse. We're not scared of incidental contact or oral play. Hands and mouths are gender neutral (to us).
Thanks cls. My mantra "I may not be the fastest, or the strongest, but I'm stubborn". I've never quit. One night I was doing a 5 round WOD with running, box jumps and wall balls... stopped when I felt like I had the flu, but then got pisse…
We call it piece of shit. Next day: "Cindy" (well known CF benchmark "girl"). 20 min AMRAP (as many rounds as possible) 5 pullups 10 pushups 15 air squats Got 16 full rounds, 5 pullups 4 or 5 pushups (lost count). My best was 17 full round…
PR on "POS" 5 rd: 30 double unders, 20 kettlebell swings 16 kb, 10 burpees. 11:27 (prev best was 13:27; and last year was slower at 14:25). "POS"? what do you think it means? mrs svc
Re-reading marathon advice that was posted here. Started with the goal 11:30 mile pace (since my training was so limited - my longest pre-marathon jog was only 8 miles). Was actually on a 11:00 pace the first 10k without trying, just a nic…
I need more yoga. Always felt better when I did it, but I need a class to do it (and nothing close by works with my schedule). Or it's time to start doing moves while watching tv (instead of sitting on the couch next to mr svc).....
Tried Zumba once. Could be fun if you like to dance and shake your hips. Wasn't cardio enough for me until I added in a lot of squats. Plus I wasn't familiar with the choreography so kept getting lost. Today visited a neighbor crossfit pro…
Saturday did the Olympia Rhino Crossfit challenge. At the LV Olympia expo (in the middle of the LV Convention Center North Hall) combined obstacles and CF movements. Prelim: 15 burpee box jump 20", 20 wall balls 14 lb/10', climb over the 1…
Yay, peg, for setting a goal and pledging to carry through. Definitely want to see the results. Accountability and battle buddies help us all keep on going. mrs svc
My first full marathon. USAF Marathon in Dayton OH on Saturday Sept 21st. 5:22.46 Surprised relatively good how I'm feeling right now. mrs svc
Wednesday run was a no go :( Thursday was a visit to a Crossfit box in Ft Worth, TX - worked on my clean & jerk (got to 125 lb) then a set of heavy clean pulls alternated with heavy push press. Afterwards did 2 rounds of 5 min "Cindy" (pul…
Saturday was the Hotshots 19 Memorial WOD (Fundraising for the Prescott AZ firefighters who lost their lives on 6-30-13). 6 rds: 30 air squats, 19 cleans (95 lb for women), 7 strict pullups, 400m run. 59:44 (the cleans were very difficult…
Warmup - 500m row then 2 rds: 10 toes-to-bar, 10 pistols (1 leg squats), 10 bar good mornings. Find 1RM Jerk (5 x 65, 5 x 85, 3 x 105, 1 x 125 felt easy, 1 x 130 on second attempt, PR). In between do 3 x 15 strict pullups. Metcon: 4 rds: 4…
