Keeping at it

I've been keeping steady. I've taken to ending my workouts with a 500m row trying to beat my record everytime. Last week I got a 1:47.2, today I beat that with a 1:45.7.

I did the WOD with the 50 reps of all kinds of stuff this past week. It took my 43 minutes but I doubled up on the walking lunges (50 each leg) and there was a lot of walking between stations. Plus I was just plain tired and the burpees did not got fast at all.

I've been throwing 5x5 strength workouts in there as well, so instead of a push press workout that's 3x3x3x3x3, I'll do squats (or deadlifts), presses, and barbell rows.

I must still be in shape because today I did Fran in 8:54, as prescibed, and a new record for me. In fact, I shaved more than three minutes off my previous time of 12:36.

Crossfit Update

I'm still here, just not updating as often.

I had a bad day on the last Elizabeth WOD. I couldn't even clean it once, which is queer because I did the workout as Rx'd before. I think I ate like crap the night before though and then skipped breakfast. Not a good combo. I can generally do one or the other without a big impact but not both. I ended up doing squats with 135 pounds and I did 2x the bar dips.

I did the 4 rounds of 800m runs. I did them all in 3:20 (9mph on the treadmill on 2% incline). That's better than last time.

Diane: 05/10/2008

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

I did this in 12:36. Deadlifts at 225 but for handstand push-ups, I had my toes hooked over the smith machine bar. I probably should have done 2x the reps on those but I didn't.

This morning I did Fran as prescribed:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I did it in 13:12 today, better than the 14:12 I did last time.

Crossfit: Fran

"Fran"

Three rounds, 21- 15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

This morning, as Rx'd, rounds of 4:36, 5:37, 3:59, for a total of 14:12 for the three rounds.

I need to work on my thruster with the bar in position on the squat. An improperly healed collarbone tends to interfere with the position of the bar in the rack position resulting in me holding more of the weight with my wrist to ensure it doesn't slip and bang the collarbone, which hurts, but also puts strain on my wrists. I think with better flexibility though I could find a better and more stable position for the bar.