Valiantly tried to remember to take photos. I think I did okay this time:
Doubleunders make most WODs longer. I was able to string more than 10 once. Want to know how? I watched Sam, in our class. He’s good at everything. He jumps up straight, but higher. I tried the same thing and lo and behold. Doubleunders. They still are not a favorite and when I’m tired I still stumble around, but hey, I figured it out.

Fortunately this running one landed on a morning it was not raining.

Six minutes? Quickie.

This year I’ve noticed some wrist soreness on my right wrist. Could be crossfit overuse, could be keyboard/poor ergonomics, could be walking a maniac dog, or all three combined. Danielle suggested wrist wraps, which I got from Amazon. I use them for front squats and other overhead movements (at Liz’s suggestion). After weeks of daily wrist mobility, I noticed this week the pain and soreness had mostly disappeared. Nice.

Valentines Day workout. It included partners, but there was an odd number of us. Guess who was the third wheel? Moi. “The Breakup” was fun, though. They are hard but I mostly like those minute deadline ones.

I missed the day everyone was going for box jump height PRs, but suddenly my 20″ box is everyone’s 20″ box, so I went up to 22. It was awkward but I finished.

I’m not remembering this one much. I remember the skill work a little more, because I was unable to get the kipping pull-up done. I’m not upset. I’m not fond of the kipping, I’d rather just do strict whenever, whereever.

Single-arm is really effective. Always harder than anticipated.

This was the last WOD of the month (why these are not in order, no idea). I was trailing Molly, about to head out for the run and Mitch said, “go catch up to Molly” ah ok, good idea. So I sped up to do just that. Narrowed the gap, but not enough.

This was good. I made up time during the row, and lost time in the Doubleunders. It all evens out. Still the DUs are looking better.

This was like parallel universe, sine Jess taught, but in the main box, and the 5:30 class. Whoa! On this day Jess demonstrated a push-up supported by the back of her hands, fingers facing each other. WHOA. Wrist mobility.

The one pic that’s missing is the day we showed up and the power was out! A few of us stuck around to erg in the dark. I erged for about 15 min but a) erging bores me to tears these days (did I really do 40-min pieces?) and b) didn’t want to make our poor coach wait in the dark for us to finish.

So, there you go. Short month, but lots of pics. Phew.

Well, good thing my new year’s resoltuion wasn’t to be better at remembering things. I had a pesky habit of leaving the gym without a photo. I also left a couple of WODs out (including today’s) for a special Super Bowl post coming soon. Here are a handful, in no particular order.

AKA Day after the NFC Championship Game. Woot! See the Hangover WOD to the side. If Top Pot opened before 6:30AM in Wedgwood I have have done it!

One of those ones where counting gets really difficult. The workout does, too.

Deadlift.

Pike Pushups as an alternative.

Doubleunders were the killer here. As always. The K-to-Es were pretty bad, too. But not as bad as the DUs

I did this one? I mean, I must have. I took the picture. Um. Okay.

I’d file this one under “they always look easy on the whiteboard but they never are”

The Bear Complex is a favorite ’round these parts. I see it at least monthly, it seems

I love the descending workouts. They are much more digestible, don’t you think.

Some final 2013 WOD memories …
The first week I was in LA. Didn’t feel like doing a travelling WOD, so instead I ran.

The Tabata (20″ on, 10″ off) here was to go through the entire routine, not one exercise at a time. I kept wanting to skip the 10″ off in between the single-arm db presses.

This was a quick one. My strategy for 1000m Crossfit rows is to do a start, sprint, shift then 10 on/10 off (the off not really off but more like 80%), then crank it back up with 250m (20-25 strokes) or so to go. This leaves enough to do other parts of the WOD. I also try to row last (if we take turns).

At first Danielle wrote “Crossfit open 12.1” but then Rina looked it up on her iPhone so D updated it to TBA. The point was to reduce the complaints prior to he timer going off. CF Open 12.1 is … 7 minutes AMRAP of Burpees. Blarg.

I hate wall balls

Oh, I missed class on Friday. I’ll just go Saturday. Oh, Saturday is Murph. Team Murph, but still.

That doesn’t say kettlebell soup. It’s short for sumo deadlift high pull. File this under “looks harmless but it’s not”

After class Jess informed me I did “5” twice. Whoops. Accidental extra credit.

there were red were a few where I forgot to take pics. like, the last one of the year (yesterday) that was 6 min, 1/2 mile run, then max push-ups; e min rest. Then 6 min, 1000m row, max lunge with OH plate. Oh yeah, and pull-up work. I did one unassisted pull-upbarely, to end the year.

Last year my fitness New Years resolution was to run a race I hadn’t done before. I did three of those. Yay. What to do for 2014? I’ll let you know.

Wendler continues. I feel some PRs coming soon. Comments listed below pic.

No time recorded. This is the third time I’ve done this one. It’s challenging, especially a counting challenge.

Ugh, doubleunders. I find I have a limited number of successful DUs I can do on any given morning. Once I pass that number I’m just flailing. This looked like a flailing opportunity, though to be honest I have zero memory of this day.

Wall Climbs were new (did them in NY but better instruction here). I like new.

Mega-lower body workout. Key here is to go strong and long in the row, don’t give it all away as you’ll need something for the wall balls and KBs

Cleans are not my cup of tea. Liked that this was just three at a time.

Bear complex, I think it was called. Coach’s favorite. Not mine. You get a “star” by your name if you hold the bar the entire time. I need more than a star to motivate me to do that.

I chose front squat. Hard on my wrists. Working on quicker burpees.

Cindy. Great body weight workout. 15+ something.

Doubleunders suck. I finished last.

I wore my running shoes, which is always weird as I’ve really gotten used to the NB Minimus shoes at CF. Good one. Cold but good.

I did a decent job taking a pic each day. Except today, probably my last day for the month. Today was 5 min AMRAP 10 chin-ups, 10 wall balls. Rest 3 min, the 5 min AMRAP 10 walking lunges w 15# plate overhead, 10 mountain climbers.

Happy Thanksgiving!

I thought I took more pics this month but didn’t see them on the phone. Let’s see what we’ve got here…
Tabata, so 8 rounds, one of each exercise was one round.

Liz shaved time off of my score because I found myself waiting for the erg.

Every minute on the minute, stop what you’re doing and do 4 burpees. This was thought because if you took too long with the burpees you can’t catch up with the lifts.

A fun Saturday workout that relied on body weight movements. I stopped going to CF on weekends, when team workouts are scheduled. This was a fun change of pace.

My first time at a 6:00 AM class, with Danielle. Gotta keep practicing my lifts.

This was this morning. New time, new trainer. Change is good. The burpees keep you out of breath. Even though I thought I did these pretty well, I got some tips for even more efficiency. I can dig This was this morning. New time, new trainer. Change is good. The burpees keep you out of breath. Even though I thought I did these pretty well, I got some tips for even more efficiency. I can dig it.

I wasn’t what you would call an athletic kid. I’m in much better shape, at 38, than I was at 18. Every now and then, usually when jump rope is involved, I find myself thinking back to grade school gym class and how dreadful it could be. On ‘special’ days we’d have to climb over some wall. Swing across this imaginary hole using a rope. For most kids, it’s a piece of cake. Not so for a self- conscious kid like me.
I’m saying all this because sometimes we get to rope climb at CF and I quite like it. This is when I like telling the husband, “Today? In gym class? We climbed a rope.” Woohoo.
Here’s a pic.

Via SoundCrossfit.

Here you go, some of the WODs from the month, in no particular order (well actually they mostly are in chronological order with most recent first, but I didn’t take a photo of every class).

Liz called this “Jumping Diane” as she threw in a lot of doubleunders. Pike Push ups instead of handstands. Doubleunders. Yuck.

7 rounds made this tough. And when you’re on the ground doing Turkish Get Ups, you kind of just want to stay on the floor and take a nap.

This was a Friday, I can tell by the handwriting. Old Jess (which is silly because she is not old at all. But there is a new trainer at the “box”, and she is also Jess). Round 1, I got to 15 of the first set of Wall Balls. Round 2, I got to the end of the last set of Box Jumps. I don’t know if we were meant to actually complete this workout.

Hmm. I did this one. I see my name up there, and it looks like I was the last one to finish. Must have been a good one.  Oh yeah, this was annoying. “You know it’s hard with the Toes to Bar is your rest” was what we said afterwards. That’s Zach. Funny when you recognize the handwriting. Danielle. Otherwise not very memorable. Is that good or bad? Ah, the return of the 500M sprints. Compare my times here with the last time we did this. I didn’t have a partner, so I did a 2-minute rest in between pieces. (I’ve brought my splits down. Excelente).

1. 152
2. 154.6
3. 157.8
4. 157.2

This was weeks ago but I clearly remember it better than all the other ones 😐

For Labor Day, we did the Filthy Fifty. For anyone keeping track, the was the first WOD I completed at Sound Crossfit, on the day I showed up for a trial class. I only had to do 15 reps per station.
One year later …

… 29:39 or around that.

Here was this morning:

Doubleunders have become my least favorite exercise. Flashbacks to grade school. Whip marks up and down your arms, legs, etc. They are difficult to master. To me they are like bowling. In the first round I look like a rock star, but then I get bored and start whipping myself left and right.

Two Doubleunder WODs in a row ain’t fun. I freak that I smell pee all day. Maybe it’s from sitting on the wrong seat on the bus. But more likely the case it is the smell of humiliation that I am 38 years old, a mom, wife and working professional, and I attend a gym class and do these exercises that I used to do in gym class, oh, and I pee a little bit while doing it.

It can be a sign of something worse, so ladies consult your doctor if have pelvic floor dysfunction symptoms. Though this video is kinda funny.

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.