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Old 08-03-2009, 06:47 PM   #971
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

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Originally Posted by Matt Bahen View Post
Dang that rowing WOD looks awful! on kicking @$$ on it though Sis!

8pm & it's 101 degrees?!?! Sick, sick, sick....I'm dreaming of a white winter!
Matt - Thank you! I don't know if I'd say I kicked @$$ on it, but I was fairly happy with the results. I know, I am soooo ready for it to be fall and get cooler!

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Originally Posted by Bonny Guang View Post
Ooh, I've never seen that icon before!

</end derail>
Bonny - Matt is the icon master!


Oh no! Is it *that* time again?!

Time for a benchmark...it's my very favorite (not really):

8/4/09 - Crossfit Central WOD
"Fight Gone Bad"
With a continuously running clock, do max reps for 1 minute at each station. Each round should last 6 minutes. Do 2 rounds. Your score is total reps for all movements for both rounds.
Row (calories)
WallBall (M:20 / W:14)
SDHP (M:75 / W:55)
Box Jump
Push Press (M:75 / W:55)
Rest



As you can see, we only did a 2 round FGB again, like back on 5/5/09. Here are my results:

WB SDLHP BJ PP Row
26 / 18 / 20 / 11 / 9
20 / 10 / 20 / 10 / 8

Total: 152 (All weights as Rx'd, but I did step-ups to keep moving on the BJ)

This was much better than my score on 5/5/09. My goal was to get 2/3 of my FGB PR, from the last time we did a full one on 2/2/09 (229/3=76.3x2=153, rounding up), since I figured the heat would be working against me. I almost hit it - missed it by one rep. Doh! I seem to have lost the most reps on the second round of SDLHP, but I wish I could have got a few extra PP too.

After I was done, I had to lie done for a few secs to recover. And I have a pounding CF headache now. Oh well, at least that's one more FGB done and crossed off my list!
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Old 08-04-2009, 02:22 AM   #972
Alix Clark
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Well done on FGB Melissa - that's always such a fun one!! Ha, ha! We did it tonight and I just couldn't wipe the smile of my face - oh yeah! Push press are killers, aren't they! Hope all is well with you.
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Old 08-04-2009, 07:45 AM   #973
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

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Well done on FGB Melissa - that's always such a fun one!! Ha, ha! We did it tonight and I just couldn't wipe the smile of my face - oh yeah! Push press are killers, aren't they! Hope all is well with you.
Alix - Yeah, push presses are killers for sure! I took a few months off of my extra lifting and it shows in how HARD the PP feel now. But I think on FGB, pretty much ANY of the exercises that come later in the round are going to feel like they are killing you. So I guess that's par for the course.
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Old 08-04-2009, 10:23 AM   #974
Mike Bishop
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Re: Melissa W's Workout Log (Cue 1980s training montage)

We have FGB today and it is supposed to be 97 degrees, that makes it sound like a cool day for you all.

It doesn't sound like your asthma has been giving you much trouble lately?
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Old 08-04-2009, 12:18 PM   #975
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

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Originally Posted by Mike Bishop View Post
We have FGB today and it is supposed to be 97 degrees, that makes it sound like a cool day for you all.

It doesn't sound like your asthma has been giving you much trouble lately?

Mike - Hey dude, what's up? You are right, my asthma has relaly not been a problem at all lately. I still use a couple of sprays of Xopenex before a WOD or going running as a preventative measure, but I haven't had near the breathing problems during WODs that I used to have. I feel like I turned a corner after I started supplementing with vitamin D, so that may be the reason.

Enjoy your FGB!
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Old 08-05-2009, 02:05 PM   #976
Matt Bahen
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Holy Frak Big Sis!! Kicking @$$ and taking names on the FGB! But then again you always did rock that one didn't ya? Great work!
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Old 08-05-2009, 09:40 PM   #977
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

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Originally Posted by Matt Bahen View Post
Holy Frak Big Sis!! Kicking @$$ and taking names on the FGB! But then again you always did rock that one didn't ya? Great work!
Matt - Ha ha, thanks Bro! That's quite a compliment coming from someone who knows what it REALLY is to rock that WOD!

8/5/09 - Crossfit Central WOD
For time:
10 Overhead squats (M:135 / W:95) -
used 70 lbs
30 Knee to Elbows
8 OH Squats, 24 KTE
6 OH Squats, 18 KTE
4 OH Squats, 12 KTE
2 OH Squats, 6 KTE


12:22

I felt good about this one. I was one of the first finishers in our class, and looking at the whiteboard not many women at Crossfit Central did more weight on the OHS than I did. I think 2-3 women maybe did 75 lbs. Out of all our many class times, I don't know that any of our ladies did it as Rx'd. But we don't work on OHS all that much, so many of us lack confidence to move heavier loads on that lift. I lost control of the barbell a couple of times and had to drop it, but overall I think I did well. KTE are sadly still only coming up to about chest level.
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Old 08-06-2009, 02:23 AM   #978
Alix Clark
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Re: Melissa W's Workout Log (Cue 1980s training montage)

That looks hard - in a fun way of course. Well done on getting KTEs to chest! I'd be happy with that.
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Old 08-06-2009, 12:26 PM   #979
Matt Bahen
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Re: Melissa W's Workout Log (Cue 1980s training montage)

EXCELLENT time on that WOD Sis! I'd be hard pressed to keep track of the numbers on that one. Might have to take that one with me for the future!!
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Old 08-08-2009, 10:58 AM   #980
Melissa Whittle
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Re: Melissa W's Workout Log (Cue 1980s training montage)

Quote:
Originally Posted by Alix Clark View Post
That looks hard - in a fun way of course. Well done on getting KTEs to chest! I'd be happy with that.
Alix - One of these days I'll get them up to my elbows!

Quote:
Originally Posted by Matt Bahen View Post
EXCELLENT time on that WOD Sis! I'd be hard pressed to keep track of the numbers on that one. Might have to take that one with me for the future!!
Matt - Thank you. Yeah, it's a good one. OHS are so demanding!


8/8/09 - Lifting Day

Squat:
Warm-up 45x2x5, 55x1x5, 80x1x3, 115x1x3
Work sets 145x3x5
-Felt good. Challenging but form intact. I think this weight reset will be good for my squats.

Bench Press:
Warm-up 45x2x5, 55x1x5, 75x1x3
Work sets 85x3x5
-Good bar speed.

Deadlift:
Warm-up 89x1x5, 119x1x5, 165x1x2
Work set 185x1x5
-Again, this was challenging with form still good - seemed a good weight to use for work sets. I hope to be able to make linear progression.

Pull-ups
5 kipping (unassisted), ripped callous on first set, so had to be tentative with next sets
1x4 with a band, dead hang pull-ups
1x5 kipping with a band

Knees to Elbows (using those loop strappy things)
2x10 - first set was actually to elbows, 2nd set more like to chest
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