Some highlights from the past two months

It's been a while since I posted... and since it's not possible to write out everything I've done since my last post, here are the highlights from the past two months:

PRs:
-Grace (30 95# clean & jerks)- 5:04
-Angie (100 each of pull ups, push ups, sit-ups, squats)- 21:08
-Death by pull ups (1 pull up first minute, 2 pulls up on second minute...)- 16 rounds and 15 pull ups, (151 pull ups total in 17 minutes)
-Nicole (AMRAP in 20 min: 400m run, max pull ups)- 5 rounds, 108 pull ups
-Chelsea (5 pull ups, 10 push ups, 15 squats, do a round every minute for 30 minutes)- 18 straight rounds. (completed a total of 26 rounds -130 pull ups, 260 push ups, 390 squats in 30 minutes)

@body weight 125#
-Max pull ups: 35
-Max push ups: 50
-Max snatch: 93#
-Max clean: 133#
-Max push press: 125# (did 25 of them in a wod, so can probably do more)
-Overhead squat: 115#x3
-Front squat: 137#x3

Ultimate crossfit in the news!

090810
warm up: 250m rowx4. cfwux3

WOD
"Helen"
3 rounds:
400m run
21 kb swings, 1 pood
12 pull ups

10:49

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Fran with the girls!

4:20 (PR!)

CINDY

090713

wu: 250m row x 4

WOD
"Cindy"
AMRAP in 20 min
5 pull ups
10 push ups
15 squats

19 rounds, 5 pull ups & 5 push ups

i can't wait to do this again. i WILL get 20 rounds!!!!!

Back squat, pull ups, kte, kb swings

090531
warm up: 400m run, mobility work
ring dips: 5x3

Back squat
155#x5
155#x5
155#x5

WOD
AMRAP in 20 min:
5 pull ups
10 knees to elbows
15 1 pood kettlebell swings

9 rounds + 2 pull ups

The back squats felt really easy today. Maybe I wasn't going as deep? but Andrew tells me that my squats are too deep anyway.

the wod was a grip killer. After the first round, my hands/wrists were dying.
Full range of motion on all three exercises.

Bootcamp

090530
Group warmup

3 rounds
3 vertical jumps
3 tuck jumps
3 long jumps

WOD
10 rounds
sprint (50m?)
10 burpees
sprint
10 squats

12:56

The bootcamp is with Crossfit Ultimate at Freedom Park.
I love working out on the grass... but it is starting to get really hot. (Next week, the class will be moved up to 8:30am, instead of 10am.)
I moved to the shade for the WOD, but most people toughed it out in the sun.

It's only 16 hours since the last workout with burpees, so i wasn't thrilled about this workout, but i paced myself well and it didn't kill me. the burpees and squats were fine. my sprints were slooooow jogs.... :p

C&J, thrusters, burpees

090529
warm up: 400m run, some movements with pvc pipe

C&J 3-3-3-3
95#, 100#, 105#, 110#
(full squat clean and split jerk)

WOD
5 rounds
5 95# thrusters
10 burpees

13:38

500m row
1:56

I got to workout with the evening class at Crossfit Ultimate!
I love working out with the group, but hated the workout...

handstand push ups, L-pull ups

090527
warm up: 500m row

WOD
13-11-9-7-5-3-1: handstand push up
1-3-5-7-9-11-13: L-pull up

17:01

DL, Front Squat, Press

090526
Crossfit warmup (12)x2

DL
182#x2
182#x2
182#x2
182#x2
182#x2

Front Squat
130#x3
130#x3
130#x3
130#x3
130#x3

Press
70#x5
70#x5
70#x5

crossfit warmup (12)x2

Was not a great day for lifting, so I made up for it by quantity. (i don't think this is ever a good idea when it comes to lifting)
I finally scheduled a session with Lance, the owner of ultimate crossfit for next week, and hopefully, he can get my dismal DL numbers up! The front squats felt like it should, and i just reset my weight for the press, so that was easy.

Rest day Tues, and seeing how I feel right now, might take Wed off too...

Thrusters, rope climbs

090524
no warm up

"Tommy V"
DNF-stopped after 20:30

21 75# thrusters
12 15' rope climbs
15 75# thrusters
9 15' rope climbs <-- stopped after my 7th climb
9 thrusters
6 15' rope climbs

i woke up in the morning, having dreamt about rope climbing. i've only done maybe a total of 5 rope climbs in my entire life, so i figured it's a good thing to work on. i don't use my legs effectively, so the rope climb got very tiring very quickly, but what stopped me from completing the workout was not lack of upper body strength, but the bruising on my ankle. it started to feel like i sprained my ankle, so i stopped.

this morning, my ankle is black and blue, with something oozing from one of the scraped area. All this, even though i wore knee socks!