echo6d’s BodyBlog

 Beavers vs. Ducks.

Thursday is Oregon’s Civil War football game so to get in the spirit our Salem affiliate traveled down to Eugene in a battle of the Ducks vs the Beavers.  It was a great turnout -we had a little over 50 people show up and it was pretty evenly matched

Round 1 - Competed to finish short workouts(ex:station 1- 15 pullups and 300m run, station 2 - 18 kettleball swings and 20 double unders) to put weight on opposing teams bar - dropped bar = 1 touchdown. As many touchdowns in 10 minutes  Score Ducks 10 Beavs 11

Round 2 - Make 10 (5 guys 5 girls) of the opposing team drop the bar, for time. 10 Burpees = put 10 pounds on opposing teams bar Ducks won this one w/ a little over 6 minutes

Round 3 - Stec (from Eugene Crossfit) and Andy… (from Salem) in a head to head burpee off. Tied.  32 burpees in 1 minute

Overtime. Daren from the Ducks had a chance to do burpees, after which a beaver had to try to beat him. Beavers win by 1.

I got in 3 rounds of the pullups and run, 2 rounds of kb and du’s and a round of 7 deadlifts and 20 box jumps in 10 minutes. During the burppe challenge I got in 6 rounds of 10 burpees in about 6ish minutes-we got a little backed up waiting to put the weights on the bar.

 We had a great time and it was good chance to meet other Crossfitters.  Thankfully this score isn’t how it’s going to be Thursday!  GO DUCKS!!

my first time doing back to back wod   and I don’t think I could’ve picked a worse twofer-  Today’s punishment:

AMRAP in 20 min of 25 burpees and 15 back squats.  Rx’d was bodyweight squats( HA HA I can’t even do my bw once yet! ) Thankfully the  b scale was 1/2 bw but that would only be 57# so i added another 10#)  Burpees SUCKED today and I’m usually pretty good at these.  I think it had alot to do w/ all the leg work yesterday-i was able to do the pushup and the jump at the end on all of em but the legs part was horrible- after the first round I had to mix in many "split steps"

Got 4 full rounds plus 5 squats.  Ah, better luck next time. 

So I finally did "Fran"  ….  Wasn’t as bad as I feared.  9:49 was my time.  Makes me amazed when I see the times in the 5 min and below.

I was able to do the rx’d 65#  The first set I actually had added wrong and had 75 on there, but thankfully I only got through 5 before the coach came and corrected it.  Those first 21 are awful.  I pretty much had to do them in groups of 5 + that last extra one.  Again-it was mostly my suckin of wind that slowed me down. On the pullups I used the blue assist bands - and these were almost too easy.  I rocked em all out at once.  I think I am going to start doing them unasiisted and suck up the crappy time. Both the next sets of thurters I broke into sets of 5 but during that 2nd set I finlly got in a rythmn and was able to use the momentum up from the squat into the press-much better.    We finished it off w/ a 100m row for the cashout got 4:23 .

 Monday’s was a killer on my shoulders and tues i did chest and bi’s  at the gym-feeling pretty tight in that area.  Got some insider info today that we were doing Elizabeth so I had a few hours to mentally prepare ; ) Even did some practice cleans at work with some 1" threaded rod.

 21-15-9 cleans @ 75#  and ring dips  w/skinny blue band:  i think it was 10:07  (i’ll have to wait till our scores get posted to verify)

cashout  100 double unders for time : 3:01?

the hardest part was my breathing  my lungs are so out of shape  -this may finally be my motivation to quit smoking!    Getting under the weight felt good and i’m getting the elbows up-i struggle w/squatting so getting up was tough but doable- dips ok    i can do reg dips but those damn swingy rings!

We had some extra time after class so the trainer helped me out on learning the kipping pullup.  I can do 12+ deadhangs but doing deadhangs and resting is going to make for some pretty crappy times on some of the WOD’s.  After much flailing around I started to get the idea of it.  It’s crazy-I feel like so much time is wasted in the forward swing at the bottom-but i know it’s because I dont quite have it down right.  Practice Practice Practice.  Also did a few L-pullups and tried the muscle up.  Going to take some work but I am determined to be the first lady at our box to do one!  Time for some Icy Hot!!

AMRAP in 20 min

5 squat thrusts

7 hang cleans

10 SDLHP

all @65#

8 (and 2/3 got the thrusters and cleans on start of round 9)  cashout: 800m run- 3:57

This was a great workout, was a little worried about the 65# thrusters( i haven’t done fran yet)  but they were ok-Killed it! on the sdlhp-def. made up time there!

Had to rest a few times to catch my breath-i got to remember to breathe ; )

Run was ok- Thia is the furthest I have run at once in over 3 years!! sad I know-but this is why i statred xfit

So, this was my first time doing the clean and jerks.  These lifts in xfit are so new to me and so unlike how I am used to lifting.  I have always been very strict about my form and try not to use any momentum when doing reg weightlifting moves.  It takes me SEVERAL tries to even barley begin to get the movements down.

workout was 1-1-1-1-1-1-1 clean and jerks  75,75,85,85,85,95,and 95  the clean part felt pretty good on all of em but getting under on the jerk movement was a little tough as i kept wanting to push press or straight press

then 3 rounds of 400m run, 30 double unders and 30 lunges for time 15:35

I’m going to call this one "holy hell thats alot of squatting"

4 rounds of

400m run w/ 15# med ball

25 back squats @ 65#

15 situps

15 db hang cleans? (squat to hammer curl) @ 40 #

Time: 28:28

WHew  !  I suprised myself a bit today.  When I got there and saw the whiteboard i thought no way in hell am i going to be able to do all those squats. It wasn’t so much the weight but the reps that had me freaking out.  But-i did all right.  Was def. sucking major wind by the end,  Also HATE to run, esp w/ med ball.  1st 1/2 of the 4th round was really more of a fast walk, marine corps shuffle just trying to catch my breath and make sure i didnt pass out on the next round of squats.

so today we worked on squats and push press.  This was good and bad.  Good because I really need to work on my squats, bad because I hate sucking at anything.  Granted I didn’t do awful, but I am way below where I want to be/the rest of me is.  We did the 3-3-3-3-3 format on back squats and push press.  I did 85,95,95,95,100 on the squats-felt pretty tight in the groin and right lower quad.  Oddly enough the numbers are almost the same for the push press 75,85,85,95,95 but only got 2 completions on the last two attempts.  Seems wrong that my squat is the same as my press.  I would think the squats should be quite a bit higher by comparison.  And darn-Kathryn beat me by 5 lbs on the press ; )  Ah, oh well.  At least I know what needs work and what to do to fix it. 

3 rounds of 8 min.  20sec on/10off

double-unders 148

situps  158

burpees  96!!!  Whoo hoo

total 402

i usually dread these type of workouts and was a little bummed when i got to class today and saw no real strength moves but this is exactly why i started Crossfit-to make me do the things I hate to do.  I am def. making progress in my endurance and cardio.  Yeah me!

A little frustrated at the moment,  I have some lower back issues that have been returning the last couple weeks.  Chiroprator has told me to take it easy for a week.  AAGGHH!! I don’t know how to do that.  On a good note, I have finally broken done and hired a trainer.  I had to go an hour north to find one I like and trust, but I think it will be worth it.  I finally decided to this because I realize I need some acccountability on my diet.  We will w/o together only twice a month, and do measurements at this time as well, but We will doing an online diet plan.  Let’s see that bf move!!