"Fran"
21-15-9
Thrusters (65 lbs rx'd womens)
pull ups
To put it simply, this WOD really blows. Mainly because its a lot of effort across a short period of time. In some people's cases, a REALLY short period of time (like...two minutes). I obviously did not go that fast and I *almost* made my goal, which was to complete in sub seven minutes. I did it in 7:04. Which, for my first time ever doing this WOD as prescribed, I'm fairly happy with. My weakness really lies in my pull ups. Towards the end they were slooooooooow. I think I just need to get on the bar more after workouts and really practice them because its a strength and technique issue. But the thrusters felt fairly good. I made it through the first 21 unbroken, and ended up being the first off the barbell which is pretty much...a first, lol. Definitely lost the lead at the pull ups though. And then my next sets of thrusters had to be broken up. But, the 65lbs did not feel unmanageable at all, which was nice. So next time, goal is definitely to get within the six minute range.
However, it must be said that I beat my last Fran time by 40 seconds! Woot. And that wasn't as prescribed either. So at least there is some improvement.
Tuesday, September 25, 2012
Monday, September 24, 2012
WOD 9/21/12
Ahhhh. This one hurt.
20 min AMRAP
200 m sprint
20 wall balls
15 box jumps
10 DB cleans (rx'd for women was 35 lbs)
Did 3 and 3/4 rounds. I got through 6 of the cleans before time was called. Oh man though, I did the rx'd weight for women and it just killed my back. Towards the end it was hurting to walk. So if my back hadn't been acting up, I know I would have been able to get 4 full rounds in. Oh well. Next WOD on the agenda is Fran, again. Last time I did her was about three months ago I think? Basically when we started this new programming of lifting and ramping the WOD's every week. I did it as rx'd and I remember it being really painful so uh...yea. We'll see how it goes.
Riding this weekend was pretty good. Arwen has been jumping pretty well, and listening to me, which is nice. The jumps have stayed pretty low, with the exception of Saturday where we did a fun little grid where the out was a 3'3"-3'6" oxer. So easy for my girl!
Even with the jumps though, we've been doing a lot of transitions after/before fences, which is definitely good for us to work on. Also, when we've had the option, I've tried to do inside turns on rollbacks just to make things a little more complicated. Overall though, its been pretty good. Nothing amazing but also nothing horrible to report!
20 min AMRAP
200 m sprint
20 wall balls
15 box jumps
10 DB cleans (rx'd for women was 35 lbs)
Did 3 and 3/4 rounds. I got through 6 of the cleans before time was called. Oh man though, I did the rx'd weight for women and it just killed my back. Towards the end it was hurting to walk. So if my back hadn't been acting up, I know I would have been able to get 4 full rounds in. Oh well. Next WOD on the agenda is Fran, again. Last time I did her was about three months ago I think? Basically when we started this new programming of lifting and ramping the WOD's every week. I did it as rx'd and I remember it being really painful so uh...yea. We'll see how it goes.
Riding this weekend was pretty good. Arwen has been jumping pretty well, and listening to me, which is nice. The jumps have stayed pretty low, with the exception of Saturday where we did a fun little grid where the out was a 3'3"-3'6" oxer. So easy for my girl!
Even with the jumps though, we've been doing a lot of transitions after/before fences, which is definitely good for us to work on. Also, when we've had the option, I've tried to do inside turns on rollbacks just to make things a little more complicated. Overall though, its been pretty good. Nothing amazing but also nothing horrible to report!
Thursday, September 20, 2012
WOD 9/19/12
So this one was interesting. When I checked the WOD first thing in the morning, it was only 20-16-12-16-20 of DB snatches (total reps, not per side) and TTB. However, when I checked it again before leaving, the owner decided to slap on 50 wall balls at the beginning and then a 500m row at the end. I guess doing just the snatches and the TTB were not taking enough time (WOD's this week are supposed to be between 15-20 minutes). Not quite sure whats going on, but programming has seemed a little off lately, lol. First there was Kelly last week which was during our 12-15 minute week, and now a short one during our long week. Basically, the WOD's should have been flip flopped.
Anyway...
WOD
50 wall balls with 14lb ball. Got through 25 unbroken, but then my arms suddenly died and I had to do the last 25 like a gimp.
20-16-12-15-20
DB snatches with 25 lb dumbell-these felt great
TTB-did on the rings, and these did not feel so great, lol. At least not towards the end. My hip flexors started to give.
500m row-didn't check my actual split, but I imagine it was between 2:05 and 2:10, since I kept a pretty consistent pace throughout.
I think the hardest part was the rep scheme because once you get to 12 you're like "oh crap, I gotta go back up!". Its a little bit of a mind game.
Overall time was 18:14 as rx'd. Not horrible, but it would have been nice to get closer to 17 minutes. Part of the reason I was slow was because I kept tasting my lunch. Funny that this is the WOD that made me feel like ralphing.
Anyway...
WOD
50 wall balls with 14lb ball. Got through 25 unbroken, but then my arms suddenly died and I had to do the last 25 like a gimp.
20-16-12-15-20
DB snatches with 25 lb dumbell-these felt great
TTB-did on the rings, and these did not feel so great, lol. At least not towards the end. My hip flexors started to give.
500m row-didn't check my actual split, but I imagine it was between 2:05 and 2:10, since I kept a pretty consistent pace throughout.
I think the hardest part was the rep scheme because once you get to 12 you're like "oh crap, I gotta go back up!". Its a little bit of a mind game.
Overall time was 18:14 as rx'd. Not horrible, but it would have been nice to get closer to 17 minutes. Part of the reason I was slow was because I kept tasting my lunch. Funny that this is the WOD that made me feel like ralphing.
Wednesday, September 19, 2012
WOD 9/17/12
So we were warned that this week was going to be a lot of running, which, believe it or not I'm actually kind of okay with (I KNOW, I never thought I would ever think that). I think I'm okay with it because we did a lot of running last week, so I'm kind of like "eh, its not that bad". Don't get me wrong, my running still isn't great but its definitely improved and getting easier at times.
WOD was:
800m run
20 DL (rx'd for women was 175lbs. HAH. I did 115lbs)
30 sit ups (10 lb plate)
400m run
15 DL
20 sit ups
800m run
10 DL
10 sit ups
Time was 18:24. Not too bad, I really wanted to get around 17 but honestly, I didn't push that hard on the run. My goal on the run was more consistency and keeping the pace, and not killing myself for that half mile at the beginning and the end, which I did. So overall, I'm pretty happy.
The 115lbs for the DL's was pretty light though. I'm thinking when the DL's get back on the cycle its definitely time to start upping the weight and lifting a little heavier. Since I started using a weight belt, my back has felt pretty good.
WOD was:
800m run
20 DL (rx'd for women was 175lbs. HAH. I did 115lbs)
30 sit ups (10 lb plate)
400m run
15 DL
20 sit ups
800m run
10 DL
10 sit ups
Time was 18:24. Not too bad, I really wanted to get around 17 but honestly, I didn't push that hard on the run. My goal on the run was more consistency and keeping the pace, and not killing myself for that half mile at the beginning and the end, which I did. So overall, I'm pretty happy.
The 115lbs for the DL's was pretty light though. I'm thinking when the DL's get back on the cycle its definitely time to start upping the weight and lifting a little heavier. Since I started using a weight belt, my back has felt pretty good.
Monday, September 17, 2012
WOD and riding catchup
WOD 9/12/12 -
Press, heavy triple. Got to 85 lbs, which seems kind of weak. Eh.
"Nancy"
5 rounds for time:
400m run
15 OHS women's RX'd at 65lbs
I did it as prescribed, and came in at 17:04, I think. I really wanted to do around 15 minutes, but my running is just too slow at this point. I'm not too disappointed though, for my first ever shot at this WOD. Surprisingly, the OHS were fine. I did all five rounds at the RX'd weight pretty much unbroken.
9/14/12 WOD
DL, heavy triple. Got to 185lbs. I know I could have done 200lbs, but with my back I didn't want to push it.
4 rounds for time:
400m run
15 box jumps
15 wall balls
Did this one in 17:44. I have to say though, the original WOD was supposed to be "Kelly", which is 5 rounds of a 400m run, 30 box jumps, and 30 wall balls. Let me tell you...when I first saw that in the morning I was PISSED. Mainly because jebus...we had been running a TON and Kelly? Is not a short workout. I probably would have taken me about 40 minutes. So I stewed about it pretty much all day, debating if I was going to go or not. Finally, a couple hours before I came to a peace about doing Kelly, and decided it was going to suck, but I would do it. I checked the website one last time, and lo and behold, they had changed it to the WOD above. Turns out it was taking everyone waaaaaay too long (the WODs were only supposed to be 12-15 minutes as part of our owner's training "plan") so they changed it for the afternoon. So when I got there and got to do that WOD, I was not complaining! Don't get me wrong. I'm sure Kelly will pop up some time and I'll do it, and it will be fine. But I really didn't want to deal with it!
As for riding, had a decent lesson on Friday, and then an okay one on Saturday. She was being kind of a cow on Saturday, so we put the bungee on. Helped a lot, and after that we were able to successfully jump a pretty nice course, including a two stride coming off a very short turn.
I also got to flat around my trainers horse which was so much fun! He has a horrible trot only because there is so much lift from his hind end. It pretty much tosses you out of the tack so hard that you have to use all your ab and leg muscles to help hold yourself up. His canter though? Is to DIE for. I thought Arwen's was nice, I think his might be better. Different than hers because she travels pretty flat. Covers a lot of ground without much movement. Him though-he felt like riding on a rocking horse. Lots of power and just kept a really nice pace. Stayed nicely in the bridle too, which is one thing I have trouble with on Arwen. Would be fun to try jumping him sometime, but I'm not sure that will ever happen in my lifetime!
Press, heavy triple. Got to 85 lbs, which seems kind of weak. Eh.
"Nancy"
5 rounds for time:
400m run
15 OHS women's RX'd at 65lbs
I did it as prescribed, and came in at 17:04, I think. I really wanted to do around 15 minutes, but my running is just too slow at this point. I'm not too disappointed though, for my first ever shot at this WOD. Surprisingly, the OHS were fine. I did all five rounds at the RX'd weight pretty much unbroken.
9/14/12 WOD
DL, heavy triple. Got to 185lbs. I know I could have done 200lbs, but with my back I didn't want to push it.
4 rounds for time:
400m run
15 box jumps
15 wall balls
Did this one in 17:44. I have to say though, the original WOD was supposed to be "Kelly", which is 5 rounds of a 400m run, 30 box jumps, and 30 wall balls. Let me tell you...when I first saw that in the morning I was PISSED. Mainly because jebus...we had been running a TON and Kelly? Is not a short workout. I probably would have taken me about 40 minutes. So I stewed about it pretty much all day, debating if I was going to go or not. Finally, a couple hours before I came to a peace about doing Kelly, and decided it was going to suck, but I would do it. I checked the website one last time, and lo and behold, they had changed it to the WOD above. Turns out it was taking everyone waaaaaay too long (the WODs were only supposed to be 12-15 minutes as part of our owner's training "plan") so they changed it for the afternoon. So when I got there and got to do that WOD, I was not complaining! Don't get me wrong. I'm sure Kelly will pop up some time and I'll do it, and it will be fine. But I really didn't want to deal with it!
As for riding, had a decent lesson on Friday, and then an okay one on Saturday. She was being kind of a cow on Saturday, so we put the bungee on. Helped a lot, and after that we were able to successfully jump a pretty nice course, including a two stride coming off a very short turn.
I also got to flat around my trainers horse which was so much fun! He has a horrible trot only because there is so much lift from his hind end. It pretty much tosses you out of the tack so hard that you have to use all your ab and leg muscles to help hold yourself up. His canter though? Is to DIE for. I thought Arwen's was nice, I think his might be better. Different than hers because she travels pretty flat. Covers a lot of ground without much movement. Him though-he felt like riding on a rocking horse. Lots of power and just kept a really nice pace. Stayed nicely in the bridle too, which is one thing I have trouble with on Arwen. Would be fun to try jumping him sometime, but I'm not sure that will ever happen in my lifetime!
Wednesday, September 12, 2012
WOD 9/10/12
"Helen"
400m run
21 swings (rx'd 35lb kettlebell)
12 pull ups
Last time I did this one was in December of 2011. It was part of the second day of skills testing, which unfortunately I missed out on in June (due to being sick. Ugh). My time back then was something like 13:30, I did do the prescribed kettlebell, but I used the blue band for pull ups.
Weeeeellll...this time I did everything as prescribed and did it in 13:04! And to top it off, our 400m was made about 25m longer than before, as it turns out it had been short. So, woot! Next time the goal is sub 12. Where I really need work is my running, and then trying to do more unbroken pull ups.
This week is so far shaping up to be the week of benchmark workouts. Tonight is "Nancy", which is 5 rounds of 400m run and then 15 OHS at 65 lbs. Ouch. Can't remember if I've done this one before-I think I have, but I'm not sure I recorded it on here. Either way...75 OHS is NO. JOKE. 15 minutes is my goal. Not sure that is going to happen though...
400m run
21 swings (rx'd 35lb kettlebell)
12 pull ups
Last time I did this one was in December of 2011. It was part of the second day of skills testing, which unfortunately I missed out on in June (due to being sick. Ugh). My time back then was something like 13:30, I did do the prescribed kettlebell, but I used the blue band for pull ups.
Weeeeellll...this time I did everything as prescribed and did it in 13:04! And to top it off, our 400m was made about 25m longer than before, as it turns out it had been short. So, woot! Next time the goal is sub 12. Where I really need work is my running, and then trying to do more unbroken pull ups.
This week is so far shaping up to be the week of benchmark workouts. Tonight is "Nancy", which is 5 rounds of 400m run and then 15 OHS at 65 lbs. Ouch. Can't remember if I've done this one before-I think I have, but I'm not sure I recorded it on here. Either way...75 OHS is NO. JOKE. 15 minutes is my goal. Not sure that is going to happen though...
Monday, September 10, 2012
Catching up on riding, CrossFit and life!
Oh man, I can't believe I haven't posted anything in here since July. Bad, bad me.
Riding:
Some big news here-finally took Arwen to her first show! It was just a little local B show that I trailered into for two days with a barnmate. First day started in the 2'3", then did 2'5" and 2'7". We uh...definitely did NOT take the classes by storm, but we put in presentable rounds. It definitely got better as we went on, and my last round was the best of the day. I was just having issues with having so much space! The arena that we were in at the show is so much bigger than the one at home. Next day I asked Trainer if I could bump it up to 2'9", because the 2'7" seemed so...tiny (I know, never thought those words would come out of my mouth). They did though, especially when you're starting low and they only raise them a hole at a time. So the second day we started at the 2'7", and then did 2'9". Didn't go as wonderfully as the first day, but it was still fine. Had a refusal in the 2'7" so we got buzzed out (it was a 7 stride line, we had a fine distance, but I was asking Arwen to fit in the 8 since we had a bad in, and I forgot my leg. So she stopped). Then in the 2'9" we had two rails down, so got buzzed out again. Eh. I was just happy that I got to show her finally, and that it wasn't a disaster. She was being SUCH a good girl too, wasn't even phased by being trailered in and out, did great in the warmup ring and TOTALLY took care of me. I was very happy with her. Prior to the show she had been pretty excellent in most lessons (with some crummy ones thrown in here and there), we had been consistently jumping up to around 3' and doing lots of roll backs. The day before the show, actually, trainer had upped quite a few of the jumps which in hindsight I was really grateful for because it made the show jumps look puny. Now I can see why they say you should be schooling 3' to show at 2'6", and 3'6" to show at 3'.
Lessons since then have been hit or miss. A couple weekends ago I came off her when she pulled one of her old tricks, which is drag me down the line, bulge to one side, and then stop. This was the first time in a couple months, so I was a bit bummed. We started wondering if maybe it was time for hocks (it had been a year, according to my past blog posts) so when the vet came out he looked at her. She wasn't lame, but she definitely flexed positive. So it was time. We injected her, gave her a week off, and I just started riding her last week. Started out a little shakey (I was riding very tentatively, I think it was a combination of not wanting to hurt her and having residual fear that I would go flying) but by the end of the week it was great. Arwen is pretty good at letting us know when she is feeling discomfort. I think the only times that she has been REALLY bad have been times when sometime is wrong, and its usually injections. We've been able to postpone doing them for awhile because of the electroaccuscope treatments she's been getting, but they're still a necessary evil to keep her comfortable.
Fitness:
Kind of a fitness fail lately. Was going 3x a week pretty consistently, then had a lazy week, then got sick, then we went to Maui for half a week. So, the entire month of August was basically fitness free. Its ok, I'm back at it now, but its scary how easy it is to get out of the habit, especially since I was still riding. Riding makes me feel like I'm doing something, and therefore do not need to work out (WRONG)
Life:
Like mentioned, we went to Maui for three days and it was awesome. It was my first time back there since I was a kid (and totally did NOT appreciate it). I remembered pretty much nothing about it, lol. We basically just spent a lot of time snorkeling, eating and drinking. It was a little trip for my 30th bday, so much appreciated!
Will try and update on here more, especially with WOD's.
Riding:
Some big news here-finally took Arwen to her first show! It was just a little local B show that I trailered into for two days with a barnmate. First day started in the 2'3", then did 2'5" and 2'7". We uh...definitely did NOT take the classes by storm, but we put in presentable rounds. It definitely got better as we went on, and my last round was the best of the day. I was just having issues with having so much space! The arena that we were in at the show is so much bigger than the one at home. Next day I asked Trainer if I could bump it up to 2'9", because the 2'7" seemed so...tiny (I know, never thought those words would come out of my mouth). They did though, especially when you're starting low and they only raise them a hole at a time. So the second day we started at the 2'7", and then did 2'9". Didn't go as wonderfully as the first day, but it was still fine. Had a refusal in the 2'7" so we got buzzed out (it was a 7 stride line, we had a fine distance, but I was asking Arwen to fit in the 8 since we had a bad in, and I forgot my leg. So she stopped). Then in the 2'9" we had two rails down, so got buzzed out again. Eh. I was just happy that I got to show her finally, and that it wasn't a disaster. She was being SUCH a good girl too, wasn't even phased by being trailered in and out, did great in the warmup ring and TOTALLY took care of me. I was very happy with her. Prior to the show she had been pretty excellent in most lessons (with some crummy ones thrown in here and there), we had been consistently jumping up to around 3' and doing lots of roll backs. The day before the show, actually, trainer had upped quite a few of the jumps which in hindsight I was really grateful for because it made the show jumps look puny. Now I can see why they say you should be schooling 3' to show at 2'6", and 3'6" to show at 3'.
Lessons since then have been hit or miss. A couple weekends ago I came off her when she pulled one of her old tricks, which is drag me down the line, bulge to one side, and then stop. This was the first time in a couple months, so I was a bit bummed. We started wondering if maybe it was time for hocks (it had been a year, according to my past blog posts) so when the vet came out he looked at her. She wasn't lame, but she definitely flexed positive. So it was time. We injected her, gave her a week off, and I just started riding her last week. Started out a little shakey (I was riding very tentatively, I think it was a combination of not wanting to hurt her and having residual fear that I would go flying) but by the end of the week it was great. Arwen is pretty good at letting us know when she is feeling discomfort. I think the only times that she has been REALLY bad have been times when sometime is wrong, and its usually injections. We've been able to postpone doing them for awhile because of the electroaccuscope treatments she's been getting, but they're still a necessary evil to keep her comfortable.
Fitness:
Kind of a fitness fail lately. Was going 3x a week pretty consistently, then had a lazy week, then got sick, then we went to Maui for half a week. So, the entire month of August was basically fitness free. Its ok, I'm back at it now, but its scary how easy it is to get out of the habit, especially since I was still riding. Riding makes me feel like I'm doing something, and therefore do not need to work out (WRONG)
Life:
Like mentioned, we went to Maui for three days and it was awesome. It was my first time back there since I was a kid (and totally did NOT appreciate it). I remembered pretty much nothing about it, lol. We basically just spent a lot of time snorkeling, eating and drinking. It was a little trip for my 30th bday, so much appreciated!
Will try and update on here more, especially with WOD's.
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