I don’t record all WODs, but here is a look at a few from this month.

I have no memory of the above. I kind of remember the last 50 sit-ups being a big PITA.

This was a partner/team workout, which are usually saved for weekend WODs. I think I was partnered with Josie. It is the holds/core work, like plank and V-ups, that are the biggest struggle in workouts like these.

Double Unders remain my least favorite thing. I start off looking great. I am most successful if I go single-double-single-double etc. Like in bowling, my arms just get tired after doing them for a while. Then there’s the whole peeing in your pants thing.

Coach Jess asked us, what is Special Enforcement Detail, anyway? Nobody knew. For this WOD I put my running shoes on since there was a good amount of running. It made the thrusters really tough.

Rowing and running. For the row, here is my 1000m strategy, works well for Crossfit WODs: start 5, high 10-15, shift and shoot for 28- 30 spm. At 500m I start doing high 10s, staying at or below a 2:00 split. The other 10s I hover around 2:03 – :05. At 900m I crank the rate up to get ‘er done. I pulled it out with an avg split of 1:59.
This particular workout got me thinking strategy for a 2K, should I have to pull that off some one morning.

I’ll be out of town the rest of the month, so no WODs til September.

Whoa fuzzy picture. Blame it on the weak knees after all those Doubleunders. I took a week off from CF. Gave my body a rest. Also gave my body a bellyache from eating so much. Time to whip myself back into shape. I think I’m about to sign up for another 10K … Stay tuned.

This was a painful one. What’s kind of cut off from the framed pic (thanks, snapseed) is the “skill set” we worked on first. Watt test. As in, how many watts can you pull on the erg in 10 sec (highest output reading)? Over a minute (average output)? In all my years of rowing we never did a watt test, and I can kind of get why. You either pulled hard or you didn’t. If you did, it probably showed in your erg scores. Strength doesn’t necessarily translate into efficiency nor finesse. The most skilled, efficient owners make the boat. Except, you know, if you are HELLA strong and super tall … You probably will make the boat.

Anyway my wattage output: 438 (10 sec) & 335 (1 min).

I went all out, which killed me in the actual WOD. My run was first, 40 sit-ups. Then the icky erg, then 37 wall balls. I just barely eked out a 1000m row in 4 min (my goal is to maintain a 2:00 split). After time was up I dropped to the ground because I couldn’t hold myself up any longer. It was that exhausting.

Man, I hate the erg.

Speaking of the erg, I just wanted to mention the one thing. I was scrolling through my Twitter feed the other day and caught this tweet from Crossfit hotshot Julie Foucher:

So, she had a bad day and pulled a 8:00+ 2K time. Wow, I am thinking, must have been a really bad day. Then I read the comments (ignore the first comment, delivered by some a-hole meathead) Note where she says her PR is 7 seconds faster. Do the math … Subtract the … Carry the … So Julie Foucher’s PR for a 2K is 7:58. Right? Is that right? Do you know what that means?

It means MY 2K PR (a proud 7:47) is faster than Julie’s! Even my other sub-8:00 score 2 years after my PR, clocking in at 7:57, is faster than Julie. Know what that means? I am frigging faster than the second fittest woman in the world!!!

Okay, actually that PR was like in 2005. I haven’t done a 2K this decade. I hope I never have to. But once upon a time …

And, remember what I said about power vs finesse? So, yeah. There you go., because there is no way I am actually faster or stonger. Impossible. But I may have had several more years of training on technique than her, and that seems to have stuck.

I won’t deny it. I did enjoy a short victory moment there.

That’s a lotta Tabata. I was dripping sweat after this one, yet another reason why it’s good to show up at the first class of the day.
45. I think.

Lets take a moment to talk Karen. Many have complained of days of soreness following our meeting with Karen. I’m not remembering tat, which leads me to believe, I wasn’t that sore. Karen perplexes me quite a bit. Until we met again.

Good reading here: How sustainable is Crossfit? Looking forward to a week off at the end o July. Reducing days per week for rest of the month. I want to pick something up to switch it up soon. Perhaps it’s time to dust off the road bike.

Hi, Karen.
8:00
Bye, Karen.

Every WOD has a story. Well, that’s not really true. A couple WODs I barely remember. Here are some of their tales, my secrets.

Secret #1 revealed …I have a great dislike for DoubleUnders. I am shaking my fist at you! Grrr. You give me flashbacks to the grade school playground.

You are hard.

You often leave marks because I miss my step. Last time I literally whipped my butt.

Oh yeah, and I can’t help but to pee a little in my pants. The. Worst. Grr.

 
One of those, “Wha? When did we do this?” moments. Could be a symptom of being a regular at the 5:30am class.

Hi, Jack. Nice to meet you. Next time I’ll beat you. Push Press was not RX.

 
 
 

Well seeing as how my 1 rep max is 70, The thrusters were also scaled. Really? 50 thrusters? Oh yes now I remember. I think I did extra because I had convinced myself I couldn’t have finished my thrusters before Sam. So I pulled out another 5. Idiot.

I met Diane at Benchmark Friday. Scaled back to pike push-ups and 85# DL. Coach suggested I try 115# next time.

And, here is today’s. It made me hurt but happy. Note my time. Another big secret reveal here … the truth is, I’m the only one of my kind. I like burpees. Don’t tell anyone, ‘cuz normal humans dislike them.

Bring it on, July!

Helen:
16 kettlebell (35)
Blue & purple bands
11:21

Fran
21-15-9
50# for thrusters
Blur & red bands for pull ups

6:56