She's going the distance... she's going for speeeed...

I thought you'd like a little Cake for breakfast. Get it?!?! CAKE (the band) for BREAKFAST?! Oh I kill me... ;)



I missed Monday's heavy back squats in favor of my run so I wasn't surprised when I walked in and saw that today's WOD was a quick burning metcon. I have determined that I need to work my weakness, so while I wasn't thrilled with the idea of doing more running, I knew it was a necessary evil if I'm going to get my behind back in shape.

So, today's WOD looked like this.

400 M run
15 Pull-ups
30 Push-ups
600 M run
12 Pull-ups
24 Push-ups
800 M run
9 Pull-ups
18 Push-ups

Time: 20:20

I was hoping to bring this in under 20 minutes but the deadly combo of my slow push-ups and slow running held me up. To be honest, the pull-ups felt great even with my torn up hand. I tore a little bit more skin on my hand during the WOD, but not anything too torturous. I was able to tie together 9s-12s in the sets, so it felt pretty good.

I was hoping that this would be under 20, but you know I gave it my best. I was really smoked after this WOD, so I know I pushed hard. I finished with 50 abmats. I figured you can never do TOO much core work you know? I'm going to keep working on the weakness and hope that it gets better over the next few weeks.

Work it girl!

Due to some family stuff, I was out of town for the last day or so. So, this morning, I wasn't able to get up and get some with my usual 0515 crew. So, instead after getting back into DC from PA, I charged up the old I-Pod and headed for CFOT. I knew that today was 3-3-3-3-3 back squats, but you know, after traveling and everything, I just wasn't feeling all there mentally. For heavy lifting you really need to be there. You can't just say, eh yeah ok let's go, because THAT'S when you get hurt. That's when you do something stupid and things go to hell in a handbasket right quick. So I did what I thought to be the smart thing, and laced up the old tennies for another running WOD this week.

I'm pretty much determined to kick my own arse back into shape since metcon wise and also astetically, I'm not doing so hot. My metcon is way down, and I've gained back some weight because of poor choices I've made. So, metconalicious Katie is coming through. I'm determined to get on my A game with my metcon, and with my diet. I started getting back to the Zone last week, and the eating wasn't too bad. It's the drinking that's going to be the problem. After doing SO well last spring, I let the old soda/Starbucks habits kick back in. Now I'm trying to kick them for like the 8h time, and it's not as easy as it was last time. I'm really making an effort, and I'm doing ok. I'm not perfect yet, but doing ok. I'm hoping that this switch back to the Zone and throwing more metcon and getting back to 5 days a week will really help me kick start some good things.

Anyway, I hit CFOT for a good running WOD today, and I got one. The temp was up, the humidity was up, and boy I sure got a good sweat going. I cranked the I-tunes and killed my ear drums and my lungs while I hit some old fashioned interval training. I used to do this WOD back at the Blue Room, but I'm not sure if I can compare the two. The old building I don't think was exactly 800 M, and it was totally flat. This is 800 M and is slightly uphill. So I guess I'll just have to sort of gauge how I felt today, and then do this WOD in a few weeks and see if I see any changes.

4 rounds
Run 800 M
Rest 2 min
Finish-50 Abmats

Not a truckload of running, but enough to make me hurt. Doing this as intervals made it suck a lot more too because I felt like I really needed to push all out for the whole 800M, whereas if this was a trail run, I'd just be sitting back and idly pacing myself where I felt comfortable. So, really, this sucked a whole lot more than just running 2 miles. I hear there is another delicious metcon on the way for tomorrow, so there's probably more running in my near future. As Jerry says, it is good to work the weakness! And working it I am! Work it girl! I'm a cover girl! ;)

Do the runnin' man....

So, after my loss of flesh during the Josh WOD on Friday, I really wasn't getting the feeling that I'd be able to use my hand on Saturday for the WOD. I was totally bummed when I showed up to CFOT to see that I was going to be missing a Painstorm WOD because of my hang. I was totally bummed because it was a WOD I would have loved. The WOD looked like this.

21-15-9
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPU

The ring dips and HSPU's would have killed my time, but I would have LOVED doing this WOD. It's so up my alley I can't even tell you! But since I decided to rip off half my hand, this WOD was a no go for me. I took myself right out the door and onto the trail down by the water. I was going to hit the 5K circuit again, but due to knee pain, stopped after only 2 miles. I am still glad I got something in, as that was my 5th WOD last week, but I was bummed that I only got 2 miles in. 2 miles is better than nothing huh? Workin' the weakness is always a good thing.

Today's WOD: Choose your own hero or girl... aka...I love the feel of tearing flesh in the morning!

Very first Friday of the month at CFOT is choose your own hero or girl WOD. It seems that Josh and I are in love. I chose to do him again this Friday. Uh... wait... reverse. That sounded really bad.

I chose to complete Josh as my WOD. How's that? This is the third month in a row I've chosen that WOD. I can't help it. I really have just developed a love of OHS (imagine that!) and Josh is just a WOD that I really enjoy doing. My first time through I did the RX'd women's weight and came in around 11 minutes. My next time through I barreled through it and came in in 9:36. This time, I decided that the gauntlet really had been thrown and so I decided to do it with the men's RX'd weight (95lbs). I wasn't speedy by any means because 95lbs is very close to my snatch max, so I couldn't snatch the weight. I had to clean it, jerk it, put it behind my head, and then do a jerk from behind the head. It was tiring just getting the bar up there!!!

But, I'm uber stubborn as you all know, and I refused to quit. Somewhere in the round of 30 pull-ups, my right hand went caput and I got the tear that's in that picture. I had to do the last 18 pull-ups missing one huge hunk of skin. I don't usually tear far enough down to bleed thankfully but the feel of moving skin and tearing flesh at 0515 in the morning is not necessary my most favorite. :P My final time on this was 22:33. Not by any means speedy, but something to shoot for next time when I do it. Cause I'm sure I'll do it again next month. :P

Hero WOD
Josh
21 OHS
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

Today's WOD: Running with the devil

Running with the devil!!!



Ah, yes, Van Halen and David Lee Roth. What a delightful way to start your day.... Ok, so maybe not so much David Lee Roth, but Van Halen is pretty cool. This week has been full of some wicked WOD's, and I was feeling like we were going to have another metcon today. When I woke up and realized that it was no longer torrentially downpouring like it was last night, I knew that we were probably going to be running, since everything yesterday had to do with arms.

Well as I cruised into CFOT this morning and took a gander at the white board, I saw to my amazing surprise.... RUNNING.... and ONLY running? It's true... I missed this wod the last time we did it, but today's WOD was... Run 5k for time. Really? Huh... well okay then.

I was a little concerned because I haven't been running lately AT ALL. Last spring I was so nervous about my 5K that I did in Chicago that I was running a lot. I also trained a fair amount for the half marathon back in October, but lately? A whole fat lot of nada. But, I would like to let my performance today be a testament to CF. I have only hit about 3 maybe 4 wod's lately that have involved a running circuit. Even with my lack of running, I PR'd today on my 5K. Last spring when I was TRAINING, I mean, running miles to prepare for the 5K (extreme I know but I'd never run a race before!) I only managed to finish the 5K in a little over 31 minutes! Today, still half asleep and with about 4.5 hours of sleep I managed to pull in a 29:36. Nearly a 2 minute PR! As Jerry said, that's what strength training will do for you! Def.

My glutes and hams have always been a weak point for me, so doing more back squats lately and going away from the quad dom front squats has really done a lot for me. I'd really like to start running again and see how strong I really could get. It'd be totally neat-o to find out!

A few weeks ago I was starting every WOD with an 800 m run. I really noticed a difference in those WOD's because the running really helped to warm me up and just in general loosen up my body. Then of course it started raining every GD day for a MONTH (I'm not bitter AT ALL!) and I stopped doing it. Hopefully the weather will chill out for a hot minute and I can get back to that because I think it's really actually quite helpful. I also started a loose Zone again this week. Hopefully by next week will be full throttle. I'm not a fan of things that jiggle when I run with the devil... boo!

Take your shirt off! Twist it round your head just like a helicopter!

I can't find an edited version of the song I wanted to use today! Yar! I guess today I'll just have to go without a musical selection... :( Sigh... The write up will come a bit later...

Ah yes... soooooo... today's WOD... WOW. Today's WOD caused me to do something I have only ever done 2 times in CF history. Once on a tabata sell out, and once on the ending mile run of Murph in the middle of July. Yes, it's true ladies and gents. This CF WOD caused me to just about spontaneously combust, and therefore forced me to... strip. WHA?!?! Yeah, you read that right. I said strip.

My body temp was so high after this WOD that I needed to go outside and strip. Now, I want to set the record straight. I may be able to lift 150+ lbs over my head, HOWEVER, I do NOT rock a 6 pack... sadly not even a 4 pack. So, to any passerbys or CF'ers who happened to catch my blindingly white self without a shirt, I wholeheartedly apologize, but in my defense I need to admit that it was COMPLETELY necessarily. Check it out. Today's WOD looked like this:

Hero WOD
Ryan
5 RFT
7 muscle ups
21 box jump burpees
muscle up sub
9 ring dips
12 pull-ups

If you do the multiplication, that's 105 burpee box jumps. And I would just like to state for the record, that these stink! Not only do you have to do a push up but then instead of just coming to a squat and standing up like normal, you need to jump onto a plyo box. This takes coordination and rethinking about a burpee because normally you come up from a burpee in a squat stance, with this, it's more advantageous to have your legs closer together. They're hard, and they took me forever. I had to use floss for the ring dips which didn't make me happy, but it's definitely a skill I haven't worked much lately, and so the skill has sort of gone bye bye.

This WOD took me over 40 minutes to complete thanks to those box jump burpees. I'm almost embarassed to admit that, BUT, I give myself credit for showing up and not quitting, because believe me, I wanted to quit after round 2. Eesh. Now, having said that, I think it's easy to understand why I was forced to strip off articles of clothing. Sadly, like Petey Pablo says, I did not twist it round my head just like a helicopter, but I did need to ventilate after this WOD. Woooo boy.

Today's WOD: It's rather complicated... or COMPLEX...

Really? Why'd you have to go and make things so complicated? :P This video goes out to a certain Army man who I happen to KNOW for certain used to run to Avril Lavigne while he was stationed in Iraq. HA! Busted...



I missed yesterday's WOD due to a lack of any semblance of decent sleep after being stuck at work late again, so today I was sure to get up when my alarm dinged at 0420. Imagine my "huh" moment when I took a look at the board. My train of thought went a little like this.

Self: "A complex? A COMPLEX? We haven't done one of those in awhile. Huh... a complex. Well ok then. I guess I better stretch my wrist cause it's been hurtin' like a mo' fo' since last week."

So, from there, I did a few wall squats, stretched out the wrists for awhile, and then got ready to rumble. The complex didn't look that bad, but we ALL know how deceiving appearances can be. So, I prepared myself for the slaughter.... no really I did.

I warmed up with a 35 lb bar and got ready to go. The complex looked a little something like this...

10 rounds-go heavy
No dropping!
12 DL
5 Hang Power Clean
3 Front Squat
1 Jerk

I zipped through rounds 1-4 but as the weight started to get heavy, whoa boy. I was toasted in the forearm area, and I had to take some big breathers in between. Jerry said to work heavy, but I thought that it really doesn't make much sense to go heavy on your 10th round cause you'd be smoked, so Jerry said he didn't care WHERE we went heavy, just that we WENT heavy. So, I loaded my bar to 105 on round 5 and figured that was as high as I'd go. Well, after I did 105 I really felt like I should go heavier. So, for round 6 I jumped a little more up to 110. Then I asked Jerry how high I should go. He told me as high as I could. Well crap. So for round 7, I amped up to 115. That round was brutal. My forearms were JACKED, my grip was fried, I nailed myself in the neck with the bar and the gnurling gave me one nice looking hickey... greaaaaat. Brutal. But I did those 7 and then decided to drop down and work lighter from there.

I tried 85 and dropped. I could NOT do it. 115 smoked me so much I couldn't handle it. Eesh. So, I dropped to 55 for the last 3 rounds. All in all, this was a pretty brutal WOD, but a good mix of stamina and strength. I fear tomorrow... I smell a KILLER metcon coming... *shudder* Hopefully it won't be too "complicated"... :P