Margo's Craziness

2009-07-17T09:57:00.000-07:00

Ok so I've been remiss in posting... a week on vacation, getting sick, camping, catching up at work has pushed not posting into two weeks!!! So now I need to catch up.

07/10/09 CF Margo
400m lunge
16:05, 403 steps

a wonderful weekend of camping up at Battle Creek!!!

07/14/09 CF Margo
front squats
3x65, 3x75, 3x85, 2x95 then,

5rds
40m sprint
8KB swings @ 35#
40m sprint
16 pushups
15 breaths (to slow heartbeat)

7/15/09 CF Margo
Nancy
5rds
400m run (slight grade on the return 200m)
15 OHS 65#

21:03

7/16/09 CFR - fun WOD
3rds
20 russian lunges - 10# DB
10 DB O.H. Windmills (R)
20yd DB O.H. backwards walk
10 DB O.H. Windmills (L)
20yd DB O.H. backwards walk
penalty - 5 burpees if DB drops from overhead
20 russian boxers - 45# barbell
11:58

07/05/09 Margo's Crossfit

2009-07-05T19:40:00.001-07:00

Back squats
10x3 @ 115# (went down on load, form felt pretty good, weight was no problem)

Vacation starts tomorrow - heading down to Fontana to see my sister and her new baby!!!

07/04/09

2009-07-04T17:34:00.000-07:00

Today I decided to brave the crowds up in Mt. Shasta for the annual 4th of July 5 mile race. It was a pretty good run. My plan was to stay at a 9min mile pace. I ended up at 9:30min miles putting me sprinting into the finish line at 47:30. It's so beautiful up there!!! Well worth the drive AND dragging my butt out of bed early.

07/02/09 CFR

2009-07-02T21:16:00.000-07:00

This was a fun WOD

250m row

3rds
10 Bulgarian squats (R) 45#
10 Bulgarian squats (L) 45#
http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm
15 box dips
15 box jumps

400m run

12:04

06/30/09 CFR

2009-07-01T07:39:00.001-07:00

A tough close to the month!!!

3rds

15 cleans (squat) 65#
30 pushups
400 m ~ this was supposed to be a 100m sprint, 100m jog/walk (repeat) although I really can't say that I got any sprinting in.

20:29

06/29/30 Margo's Crossfit

2009-06-30T07:27:00.000-07:00

Front squats
2{3x65, 2x75, 1x85} need to go up in weight

Press
5x45, 1x55, 1x65, 1x70(initiated this crooked, locked out w/ right arm, could not get the left arm locked out... kinda comical), 1x72.5F

Tabata sprints (didn't take a nose dive this time :-)
Tabata situps with 8# ball

Golf class

06/27/09 CFR

2009-06-27T18:18:00.000-07:00

Worked for a max set of 5 on squats, holding the bar in elbow crease - GREAT for thoracic extension

5x65, 5x95, 5x115

...then did a team WOD
10rds
15 box jumps
1 arm DB snatch (20#)

score = max snatch reps in 10rds = 127

...then braved the sun for about 2hrs at KT's pool

I'm currently drooling over a very scrumptious bowl of coconut milk/banana ice cream

Ingredients are: 1 can coconut milk, 2 bananas, 1 (very rounded) tsp honey, 1Tbsp vanilla, liberal dusting of cinnamon. Blend together and freeze for about an hour. YUM Next time I might throw in some cocoa powder ;-)

I got this recipe compliments of Nicki Violetti (thank you)

06/26/09 Margo's Crossfit ;-)

2009-06-26T20:36:00.000-07:00

Back Squat
10x3 @ 120# might need to deload till I can get my torso upright, in the squat position the barbell ends up out past my toes - grrrr!!!

Tabata sprints - took a digger on the 4th round - then finished it out.

I'm tired!!!

06/25/09 Rest Day!!!

2009-06-25T07:58:00.001-07:00

Today I'm making up the rest day from yesterday...

I think Alex and I will head to the driving range tonight ;-)

06/24/09 CFR

2009-06-25T07:44:00.000-07:00

Today was supposed to be a rest day but I couldn't miss Denise's bday (skipped golf to enjoy this madness)

Worked on 3x3 deadlifts 3x185, 3x205, 1x215 (did not attempt 2 & 3, really need to work on form)

Denise's 55th Bday WOD

55 squats
carry 55# 200m (used 26# KB & 30# DB)
10,9,8... ,3,2,1 burpees & pullups
13:19

Then did a mile run which came in about 8:45 or so (not a PR, but i'm happy with the time after doing that WOD)

06/23/09 CFR

2009-06-24T07:39:00.000-07:00

Today's WOD was a mashed together Annie and Isabel ~ Anabel

5 snatch (I used 65#)
50 situps / 50 double unders (150 singles)
5 snatch
40 situps / 40 doubles (120 singles)
5 snatch
30 situps / 30 doubles (90 singles)
5 snatch
20 situps / 20 doubles (60 singles)
5 snatch
10 situps / 10 doubles (30 singles)
5 snatch
time ~ 11:20 ~ Fun WOD

06/22/09 Margo's Crossfit

2009-06-23T14:43:00.000-07:00

Front squats
2{3x65, 2x75, 1x85}

Press
5x45, 3x55, 1x65, 1x70 (went up pretty easy this time :-) 1x72.5f

then KT and I did

AMRAP 12min
10 kettle bell swings,
40yd sprint

used a 26# & 35# bell
between 12-15 rds (lost count)
This was a great WOD

Golf was so/so... definitely was not hitting the way I wanted but it was still fun.

06/20/09 Oroville Filthy Fifty Challenge

2009-06-20T18:32:00.000-07:00

http://picasaweb.google.com/mrshorse/OrovilleFilthyFifty#5349549452287499970

Today Alex, KT and I loaded up the truck and made our way to Oroville's Level 10 Crossfit. Along with a crew from Crossfit Redding and several people from Level 10, we battled out the filthy fifty, 50 reps of 10 different exercises!!! Santos and Megan put on a great show. It was a tough challenge but of course well worth it. Right after the two heats were finished we headed over to the Wensel's house for some pool fun and excellent grass fed beef and crispy salads.

Filthy Fifty
50 box jumps
50 jumping pullups
50 kettle bell swings (35#)
50 lunges
50 knees to elbows
50 push press (45#)

50 back extensions
50 wall balls (12#)
50 burpees
50 double unders (currently unable to string these so I had 3 singles in between each double)
time = 32:59

06/19/09 Margo's Crossfit

2009-06-20T18:31:00.001-07:00

Today I worked back squats

10x3 @ 115# (2 min rest between sets)

...and deadlifts

5x95
3x135
1x165
1x185
1x185
1x185 (hooked grip failed)

6/18/09 CFR WOD

2009-06-18T14:11:00.000-07:00

In honor of Kev's Dad's 72nd birthday we are gonna do a crazy wod:

400m run
72 box jumps
72 lunges (tactical or held to chest) Wm weight 35#
72 kettle bell swings - Wm weight 35#
400m run

I have it on good authority this is one tough WOD. I'll post my time later if I can still type ;-)

This WOD was no joke... brutally grueling!!! Time was 19:07

6/17/09

2009-06-17T14:16:00.000-07:00

Golf class!!! This is my second semester through Shasta College taking golf. Instructor Dave Scholom is an excellent coach and I truly enjoy the class. It's definitely a change of pace to CrossFit... awesome none the less ;-)

Update:
Class as expected was great. I had some really good shots on the range and of course some really crappy shots. I still have A LOT to learn!!

6/16/09 CFR WOD

2009-06-17T13:14:00.000-07:00

3 rounds

5 rounds Cindy
10 C & J 65#

26:07

Still working on cleaning up my cleans (starting to feel better about them)