What a month! I'm so looking forward to finishing up my master's program and having a normal sleep schedule. Ugh! Having too little sleep these past six months has really affected my game in the box, but I know I'm almost finished with school and I have to keep my eye on the prize! After October, it'll be game time. I'm going to train for the ACO and perhaps Sectionals after that, I want to take a martial art (probably Jujitsu or Tae Kwon Do), and I want/need to take Spanish language classes. So much to look forward to! Plus, I'm helping to pioneer an over-age high school that opens this fall. I'm the department chair and an instructional leadership team member. While there is much to do to prepare and maintain so that the students and school are successful, I truly and wholeheartedly believe in this program, and I am committed to doing all I can to make it successful.
Okay, about WODs! Monday's was the KB swing/DU one we did in January, and it was weird but during the movements, I was sure I was doing much better on the DUs than last time, but I actually got less reps. I knew I bombed the KB swings--I think I tweaked my lower back on the back squats (medium-heavy 3, which I did at 145#), so I was pretty ginger on the swings. Total reps: 206, but I know I got at least 20-30 more in January. Sleep is such a make-or-break factor in working out!!!
Tuesday's WOD: A fun Father's Day chipper (more like a sledgehammer!)
100 ft walking lunge (of course my knees got scraped and bruised)
50 burpees
75 ab-mat situps
20 HSPUs (used 1 abmat and a green bumper)
100 air squats
30 pull-ups
50 box jumps (used 20" box and thought I'd die!! These sucked so much, probably because of all the squats.)
Time: 19:58
I'd wanted to finish within 20 minutes, so I did accomplish that goal (barely!), and the pull-ups felt so much easier this time. I remember a brutal Saturday chipper that involved 30 pull-ups--started and ended with them, and those last 30 were the hardest thing ever! This time, I easily strung 5-6 in a row before dropping to rechalk, shake it out, etc. I'm anxious to do more skill work on MUs, though, but I do need to work on OHS as well. I can OHS 95# x3, but I want to be able to do Nancy rx'd (65#) and not wuss out. It's a mental game for sure... Lots to improve on!! I have a week off from class next week (still have three assignments due this week, which I have to do while in OH visiting fam/friends), so I hope I can get more quality skill work/WODing in.
Oh and I went to Lancaster's box (Crossfit CODE) this morning at 6. They did the main-site WOD, but we used barbells instead of dumbbells and abmats instead of GHDs (this box doesn't have GHDs yet for some reason). So, 3 rounds AQAP of 15 thrusters (I used 75, which felt like a lot more after the first round) and 30 situps. I finished in 11:47, which I feel is too slow, but I had to drop the bar after every 3-4 reps on the last rounds. Thrusters are icky!
Well, time for a shower and school work (and maybe a nap--had four hours of sleep last night and couldn't really fall asleep).
Wednesday, June 23, 2010
Saturday, June 12, 2010
One step closer to a MU
Wooo, went this morning to the box to help out with setting up WOD in the Park, and I decided to just go up to the rings and try to get a MU. Well...I did one! According to Bobby, it was a jumping one because my feet were touching the ground. But I'm happy about the fact that I can do it! Did another one and tried a few kipping ones. Mel taught me a great skills move to practice to get the second part of the transition, so I'm going to go in tomorrow (maybe) and practice, practice, practice!
WOD in the Park was fun but hot, although there was a nice breeze. Now it's time to focus and finish up this week's assignments. Maybe I'll allow myself a movie today...just for my sanity.
WOD in the Park was fun but hot, although there was a nice breeze. Now it's time to focus and finish up this week's assignments. Maybe I'll allow myself a movie today...just for my sanity.
Friday, June 11, 2010
Snatch PR (FINALLY)
As you can see, I finally PR'd on snatch 1RM today! In the past, I always suffered from a mental block when I got past 80# on this lift, but today I was determined not to let that happen. So I PR'd by 10# and snatched 90#. :)
Met-con was crazy but fun in a way: 300m row, 20 ring dips, 300m row, 20 ring dips, 300m row. I subbed dips on the GHDs with my feet on a 20" box because every time I do ring dips with a band, my foot cramps up and basically debilitates me for the rest of the workout. I can string two to three unassisted dips together, but that would not have been enough for this WOD. I finished in 6:22--not bad, although I know I could have finished faster if I hadn't totally run out of gas on the second to last 100m on that final row. Geeeeez, I kept my pace between 1:50-1:55 but that 100m, I was pulling between 2 and 2:05! Ugh! Anyway, happy that I finished before 6:30.
Kason left for OCS on Wed. so I've tried to keep my chin up and just focus on finishing this school year up (next week is my last one! YAY!) and earning an A in this current grad course. Haven't had quality sleep or enough of it in so long...I can't remember the last time! Looking forward to having just grad school and WODing to do. :) Can't wait for the WOD in the Park tomorrow! It should be a blast, and I hope that one of my students who expressed interest in going actually shows up. Okay, back to my assignment.
Met-con was crazy but fun in a way: 300m row, 20 ring dips, 300m row, 20 ring dips, 300m row. I subbed dips on the GHDs with my feet on a 20" box because every time I do ring dips with a band, my foot cramps up and basically debilitates me for the rest of the workout. I can string two to three unassisted dips together, but that would not have been enough for this WOD. I finished in 6:22--not bad, although I know I could have finished faster if I hadn't totally run out of gas on the second to last 100m on that final row. Geeeeez, I kept my pace between 1:50-1:55 but that 100m, I was pulling between 2 and 2:05! Ugh! Anyway, happy that I finished before 6:30.
Kason left for OCS on Wed. so I've tried to keep my chin up and just focus on finishing this school year up (next week is my last one! YAY!) and earning an A in this current grad course. Haven't had quality sleep or enough of it in so long...I can't remember the last time! Looking forward to having just grad school and WODing to do. :) Can't wait for the WOD in the Park tomorrow! It should be a blast, and I hope that one of my students who expressed interest in going actually shows up. Okay, back to my assignment.
Monday, May 24, 2010
Cindy!!!!
As you can see, I am excited about doing Cindy again. Last time we did this benchmark was in the winter sometime, and I almost completed 10 rounds rx'd (was 3 squats shy). I want to get at least ten full rounds in this time!!!
Woo, got two PRs today. We did a heavy 3 of squat cleans (not 3RM), and I did 105# x3. I tried to do 115# just to see if I could clean it, and I did! That's a 10# PR. Granted, I did it only once, but that's a new 1RM for me. On Cindy, I did 11 full rounds rx'd plus five pullups. Woooooo!!! Got a tiny rip in one of my callouses, too. :) I hope we don't do Chelsea during the hottest months like last summer, but chances are, we will. Ugh. That was the only time I ever felt Pukie threatening to pay me a visit! Anyway, the box is closed this weekend for Regionals, so I gotta work hard this week! So far so good! My new class starts, too, so things are going to rev up again. Kinda wish school was out already so I have more free time...ah well--three more weeks after this one!
Woo, got two PRs today. We did a heavy 3 of squat cleans (not 3RM), and I did 105# x3. I tried to do 115# just to see if I could clean it, and I did! That's a 10# PR. Granted, I did it only once, but that's a new 1RM for me. On Cindy, I did 11 full rounds rx'd plus five pullups. Woooooo!!! Got a tiny rip in one of my callouses, too. :) I hope we don't do Chelsea during the hottest months like last summer, but chances are, we will. Ugh. That was the only time I ever felt Pukie threatening to pay me a visit! Anyway, the box is closed this weekend for Regionals, so I gotta work hard this week! So far so good! My new class starts, too, so things are going to rev up again. Kinda wish school was out already so I have more free time...ah well--three more weeks after this one!
Wednesday, May 19, 2010
San Fran Crippler
Ooooooiiiee, this brought back memories of the blazing June heat at a nooner last summer. We had a huge group then and went in at least four or five heats. So fun! This time around, I used 115# instead of 95#, and I finished in 7:37. Not sure what my time was last time, though, unfortunately. Either way, I back-squatted about 85% of my bodyweight 30 times, followed by a 1000m row, so it was a freaking good WOD. Can't wait for Saturday--game night and getting Phoenix to take the plunge! ;)
Monday, May 17, 2010
Interval Helen
Well, I got a B+ in my class. I have to say, though, I'm quite surprised that I earned a higher score on my final paper than I'd anticipated! If I can buckle down and get all A's in the rest of my classes, I'll be okay.
WOD today was great: We worked up to a heavy power snatch + 3 OHS. I stopped at 80# since I was really wobbly on the OHS. Bah, I hate those things. I need to work on them. :/ The met-con was interval Helen, which I did rx'd (35# KB and kipping pullups). I shaved about two minutes off my best regular Helen time, too, at 11:40. Sweet. The 400m runs weren't too bad, but I hated those KB swings. After so many, you can't really feel your forearms or grip the pullup bar too well. Fun! Overall, a good day at the box. The weather was really hot until about ten minutes before 5, so we got perfect weather for our workout.
WOD today was great: We worked up to a heavy power snatch + 3 OHS. I stopped at 80# since I was really wobbly on the OHS. Bah, I hate those things. I need to work on them. :/ The met-con was interval Helen, which I did rx'd (35# KB and kipping pullups). I shaved about two minutes off my best regular Helen time, too, at 11:40. Sweet. The 400m runs weren't too bad, but I hated those KB swings. After so many, you can't really feel your forearms or grip the pullup bar too well. Fun! Overall, a good day at the box. The weather was really hot until about ten minutes before 5, so we got perfect weather for our workout.
Saturday, May 15, 2010
Back to it
Had to miss everyday at the box except Monday and Friday. Ugh! This past grad course I just finished last week was a killer. I don't understand how the professor "taught" this class but had the academic coach grade everything. The coach was super picky, too, so I'll be astounded if I get a B. There goes my 4.0. :( Oh well, spilt milk.
Friday's WOD: banded DL--we used orange bands (grey for guys) and worked on our form, keeping it nice and controlled on lowering the bar. I worked up to just 85# as I was feeling super lightheaded. The met-con was a classic: 10 rounds AQAP of 10 pullups and 10 ring dips. The last time we did this one, it was in May and I used a blue band on both movements. This time, I did kipping pulls and did parallette dips with a medium box. Whew the dips really get you after a few rounds!!! I had to scale my pullups after the first four rounds to 7 because I wouldn't make the 15 min. cut-off otherwise (plus the coach told us to do that). Next time, I'll do all my reps and ring dips. I can do two or three dips in a row unassisted, but if I use a band, I get a major foot cramp, every time. I remember getting one in both feet last time I did this WOD. Sandy counted for me, and she was awesome about keeping me honest on ROM. I sure miss her!!!
Saturday WOD: These past few Saturday workouts have broken me OFF! Last week was a killer chipper, and I didn't make the cut-off but finished it out. Today's was no better: 5 rounds AQAP of 10 burpees (See, Amy? Worst luck ever!!), 30 jumping pullups (those totally winded me), and 15 db thrusters (I used 20# db's). Cut-off time was 20 minutes, and I finished in 18:40. It was super humid in the box today, and I regretted wearing a bra top; otherwise, I would RS'd it!! I really like that the coaches make the Saturday WOD so tough, though. Just because it's the weekend doesn't mean we should take it easy! :)
Time to get groceries, get my hair cut (it's been three months!!!! Had to pay double rent for a month and a half, so that'll do it), and unpack some more. I'm so happy to be done with my class and have the next week off. Whew!!!! Oh, another update: the district is closing my school and turning it into an over-age middle school (i.e., 12- and 13-year-old 7th and 8th graders). There are 1200 over-age middle schoolers in this district, so I can understand why they're doing that. But, the teachers at my school are being displaced, so while we are guaranteed to have a job for next fall, the where is not certain. DISD is also opening an over-age high school, Dallas Horizon Academic Center, which is going to be pretty much a replica of my current school. I'm really interested in teaching there, plus I really like the alternative setting. I'm hoping to get an interview this upcoming week and know what's in store! Also, I see this event as a house-cleaning of sorts because the number of incompetent/lazy/unqualified/apathetic personnel at the school that's closing was bringing the rest of us and the school down. Good riddance!!!! Will keep y'all updated...
Friday's WOD: banded DL--we used orange bands (grey for guys) and worked on our form, keeping it nice and controlled on lowering the bar. I worked up to just 85# as I was feeling super lightheaded. The met-con was a classic: 10 rounds AQAP of 10 pullups and 10 ring dips. The last time we did this one, it was in May and I used a blue band on both movements. This time, I did kipping pulls and did parallette dips with a medium box. Whew the dips really get you after a few rounds!!! I had to scale my pullups after the first four rounds to 7 because I wouldn't make the 15 min. cut-off otherwise (plus the coach told us to do that). Next time, I'll do all my reps and ring dips. I can do two or three dips in a row unassisted, but if I use a band, I get a major foot cramp, every time. I remember getting one in both feet last time I did this WOD. Sandy counted for me, and she was awesome about keeping me honest on ROM. I sure miss her!!!
Saturday WOD: These past few Saturday workouts have broken me OFF! Last week was a killer chipper, and I didn't make the cut-off but finished it out. Today's was no better: 5 rounds AQAP of 10 burpees (See, Amy? Worst luck ever!!), 30 jumping pullups (those totally winded me), and 15 db thrusters (I used 20# db's). Cut-off time was 20 minutes, and I finished in 18:40. It was super humid in the box today, and I regretted wearing a bra top; otherwise, I would RS'd it!! I really like that the coaches make the Saturday WOD so tough, though. Just because it's the weekend doesn't mean we should take it easy! :)
Time to get groceries, get my hair cut (it's been three months!!!! Had to pay double rent for a month and a half, so that'll do it), and unpack some more. I'm so happy to be done with my class and have the next week off. Whew!!!! Oh, another update: the district is closing my school and turning it into an over-age middle school (i.e., 12- and 13-year-old 7th and 8th graders). There are 1200 over-age middle schoolers in this district, so I can understand why they're doing that. But, the teachers at my school are being displaced, so while we are guaranteed to have a job for next fall, the where is not certain. DISD is also opening an over-age high school, Dallas Horizon Academic Center, which is going to be pretty much a replica of my current school. I'm really interested in teaching there, plus I really like the alternative setting. I'm hoping to get an interview this upcoming week and know what's in store! Also, I see this event as a house-cleaning of sorts because the number of incompetent/lazy/unqualified/apathetic personnel at the school that's closing was bringing the rest of us and the school down. Good riddance!!!! Will keep y'all updated...
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