Wednesday, September 29, 2010

Fran and a ride

Tuesday WOD - Fran - did this with 60lbs on gravitron and 45# thrusters...21-15-9. Time was 8:31. Had to run up and down stairs in between, so could have been a little faster. Upper shoulders sore today and glutes doin' a little screamin. Did 1 mile stair climber for WU and 1 mile on elliptical after....boring. Finished with extensions.

Today- feeling a little tired and sore. Was able to get out and enjoy the weather on my bike - 20.6 miles in 1:08...averaged 18mph. My gears were a little out of whack which made the ride a little less enjoyable, but it was gorgeous to be out with the colors on those leaves!

Monday, September 27, 2010

A little cut back

I had good intentions of going to the gym and doing the CF WOD of 10 rounds of 15 95# deadlifts and 15 push-ups (knees for me). However, this did not happen.

I thought I'd warm up on the treadmill, but then a competitive person got next to me and before I knew it, I had run 4 miles. My 5K was 25:53 and I had not planned on working that hard. Needless to say, I was a little wrecked from the run, but went to try and get the WOD in.

I started off ok and then by the 3rd set of deads, I was breaking them into 5's. By the 5th set, my hands hurt pretty bad, so I had had enough. Yes, I gave up. It took me 9:45 to complete 5 rounds. Next time I will do the full 10. And also, not run beforehand.

Saturday, September 25, 2010

back to rowing

Hadn't rowed in a while, and crunched for time today so, hit the gym. Picked a WOD from a week ago off crossfit website. Max did it and I wanted to see if I could get close to his times...the WOD was 4 x 500M row for time (3 min rest in between). Mine were: 1:53.2, 1:55.2, 1:55.7, 1:56.9. Finished with 2 sets of extensions. Fairly close to his except for the 1st one where he was 1:46.

Yesterday, got a run in - idea how long of a run since I did it on was fun running in the woods for a change of pace.

Tuesday, September 21, 2010

Ha : )

just reading the posts from 9/17...y'all are funny! I'm not sick! And anyway, if I am, you all are too. : )

Forgot to blog for a bit...but also didn't get a workout in on the weekend, so that had something to do with it too. Too many athletic activities for kids!!!

Monday, got a run in while Sutton had soccer...45:30 minutes for 5.15 miles. Then did about 7 -15 second handstands against the bandshell!

Today, I hit the CF website (actually Hagen told me the workout last night for today)...the WOD was Michael...800M run, 50 back extentions, 50 sit-ups - 3 x through for time. The first round was ok. Even though I did a 10 minute bike and some KB's to warm up, still took a bit to get going. The 50 back extentions were unbroken in the 1st round...can't say that for the 2nd and 3rd...ouch. The runs were holding 7:30 pace - between 8.1-8.0. Total time was 23:56. Didn't think it would take that long, but it did. It hurt, but in a good way of course.

Friday, September 17, 2010

Kids are motivating!

I was not motivated in the least to get to the gym, but 1.) I knew the weekend was going to really busy and it would be hard to fit a workout in 2) my kids are beasts and motivate me these days.

Yesterday they did Ironworks with Max and he had them do a 20minute AMRAP - Hagen and Sutton pushed each other so hard and it was not an easy one...

So to honor them, after a 10 minute elliptical warm-up and 10 60lb push presses, I did the following WOD:

800M run, 10 50# push presses, 20 squats, 30 sit-ups - 5 times through

Total time: 30:53 (held between 7:30-7:35's on run) and push presses were unbroken. My legs felt really good on the run until the 4th then I could feel the fatigue. I liked this WOD.

Thursday, September 16, 2010

forcing it...

So yesterday was too nice not to do something outside, so did a 55 minute run - covered about 6.1 miles. Just listening to the tunes.

Today, forced myself to go to the gym for a WOD. Just didn't know what it was going to be. So WOD # 1...3 x 5K bike for time w/ 3 minutes rest in between: 8:05, 7:31, 7:28. Heartrate was said I was 158.

Then thought I'd do Fran, but didn't feel like motivating to bring the bar upstairs to the gravitron and didn't feel like running back and forth so instead the WOD was 21-15-9 of 40# thrusters and pushups. I was dying...I'm sort of at a point where I want to do it, then I get going and want to stop, and then I get pissed for wanting to give up which gets me going for a little bit more. It's a vicious cycle. Anyway, finished in 6:38. Didn't do it as fast as I would have liked, but finished it.

Monday, September 13, 2010


It's chilly out. Hit the gym. Warmed up with 15 minutes on elliptical.

WOD- 500M row, 50KB (20#), 500M row, 40 KB, 500M row, 30 KB, 500M row - total time was 13:23.5. I pushed it and felt so fatigued by the end. For my first two 500s, I was holding under 2 minute pace the whole time...felt strong. Next time, I may go to a 25 KB.

Finished with 2 sets of side and back extentions and some planks. Brrrr...

Madison Triathlon

Very happy with the race...not much exciting to report. I seemed to hit almost the same times as last year in all the time 1:22.07. The race seemed a bit slower this year with times being off by a few minutes. I placed as 6th woman over all. I started the race being a little annoyed with my swim when I saw an old swimmate (from my young years) beat me without a wetsuit. Cranked on the bike, pushing it more than usual and got off the feeling good although I tweated something in my lower back - entering into the run, I was in 2nd. A few ladies passed me, of course, with ease on the run, but I hung on as best as I could. I placed 1st in my age group and got a lovely sweatshirt for it! I love this race and the weather couldn't have been more beautiful. A bit chilly on the bike with wet clothing, but all good : ) That was it for the season...I still have not even determined what I will be doing in 2011. No focus...we'll see.

Tuesday, September 7, 2010

short and sweet

WOD was 5 sets of 3 back squats...2 @95, 2 @115, and 1 @125. Have the last tri of the season this Saturday - Madison, so in taper mode (just kidding). Walked for an hour before with a friend. Then did a mile to warm up at gym for squats. Finished with 100 situps for time - 3:23 and a few squat back presses as practice.

Monday, September 6, 2010


Been off the crossfit wagon all tomorrow will find a WOD. Today was beautiful again- perfect for a bike...took a quick 78 minute ride - 24 miles around the area. Saw a group of 15 riders going pretty slow and still don't understand how they can not get frustrated and want to bolt from the group.

Sunday, September 5, 2010

Beauty of a day!

Run - 6.82 miles in 59:21. Pluses - beautiful cool air, felt like I was moving. Negatives: Felt terrible, breathing hurt. Legs were a bit tired, but I had had a rest day yesterday. Not good feeling eating poorly and adding beers to it...gotta get back on track. Ate too much, too late tonight as well. Ugh...

Friday, September 3, 2010


Did a swim today...felt okay.

WU - 1000
8x75s...4 free, 4 IM
4 x100's back descend - final was 1:24
2x200's 1 free and 1 IM - 2:42, 2:58
150 easy
5x50's off block - fun!! last 50 had the lifeguard start and time me - yes, high maintenance...33sec.
I'll take it. Warmed down and done.

Total - about 2800-2900 yards.

Thursday, September 2, 2010

run and fun bike

Ran the farms trail today for time - 22:19. Worked the hills and came home extremely sweaty. Felt like riding, but not the road bike. Got out the mountain bike and cruised the Stratton Brook and Town Forest trails for 40minutes. Lovely.

Wednesday, September 1, 2010

WOD off main site

I usually don't go to the crossfit main site, but I wanted something different. Today's WOD was not fun. 20 min AMRAP of 5 Thrusters, 7 Hang cleans, 10 Sumo deadlift high pulls. I did it all with 40lbs. I feel whimpy when I see that women are doing it with 65 - don't know how they pull it off. I was hurting. I did 9 rounds and 3 thrusters. Some of the women do 12 rounds with 65 lbs. How? These are some strong crazy ladies!

Warm up was: 10 minute run, 1000M row. Warm down was 5 minute bike, 1 set of extensions and 50 sit ups. Tired.