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Catch-up: 12.3, C&Js, 12.2

Now that I'm getting back in the habit of doing WODs, I also need to get back in the habit of posting about them. :)

Have to work on Friday and Saturday AM, so today was my chance to get WOD 12.3 counted and validated at CFR. My goal was 4 rounds, and I met that and exceeded it so I'm happy with how I did.

WOD 12.3
AMRAP in 18 minutes
15 box jumps
12 push press (75#)
9 toes to bar

Results: 4 rounds + 15 bj + 12 pp + 2 ttb

Prior to deciding to do the WOD today, I did strength, which was push press. For my final work set I got 120x1. I also got 115x3. So yeah, probably not a good idea to smoke my arms like that just prior to a WOD with high-rep, somewhat heavy PPs. Oh well! hehe


Did a WOD on my own at the HITT Center (functional fitness gym on base).

Every 90 seconds, do 2 C&Js. Increase weight each round.

Jerks were decent, a couple sucked, the last one at 110 felt the best -- fast and deep and stable. Once I get back into "practice", I'm going to take some videos and post to YouTube for my weightlifting coach Facebook friends to look at.

WOD: 1/2 Barbara
5 rounds
15 pushups
20 situps
25 squats

Result: 29:33
Sad. The pushups took me FOREVER. I suck so bad at those. Time to start doing them nearly every day again, just like pullups. I think even sets of 5 would help immensely.


WOD 12.2
AMRAP in 10 minutes:
45# snatch, 30 reps
75# snatch, 30 reps
100# snatch, 30 reps

Results: 60

I definitely went into the zone on this WOD, and it felt awesome. All of my weightlifting practice definitely showed here, the only reason I made it to 60 was by sticking with keeping my reps pretty. A lot of people I watched did NOT drop low under 75, but weren't able to power snatch it either. Which resulted in lots of weird press-out reps where I was afraid people were going to hit themselves in the face with the bar.

I love workouts with only 1 or 2 movements (unless one of those movements is pullups or pushups) because then it allows you to tunnel vision and really focus on technique. I think if I had been switching between snatches and another exercise, it would've been harder for me to drop under and squat snatch, and force myself to give up on power snatching.

I did get my bar loaded for 1 successful attempt and 1 unsuccessful attempt at 100# -- but afterwards I realized that I only put 25s and 2.5s on the bar. That's 90#. Oh well! It was still motivating to be able to put up that kind of weight, and do so with what I felt was "white light" technique. After a bit of rest, I did a single rep at 95# and then one at 100#. That felt good. :)
Posted by Cheri Wissmann at 8:45 AM 1 comment: Labels: box jumps, crossfit games, open wod, pullups, push press, pushups, situps, snatch, squats, toes to bar


CrossFit Games Open - WOD 12.1

As many reps as possible in 7 minutes of:

Score: 64

Just like last year, I'm sick for the first workout of the Open, and I also sucked. Oh well! :-p

I'm definitely not in it to win it, and my goal is just to ramp up the intensity each week, and hopefully be back in fighting shape by the end of it.

Had a great time meeting more people at my new affiliate today. I think there's a lot of interest in starting a USAW club, so that has me stoked! I really think the Open is just the kickoff for what's going to be a great year. :)
Posted by Cheri Wissmann at 8:58 AM 1 comment: Labels: burpees, crossfit games, olympic weightlifting, open wod


100m sprints, Press 3RM

Great first weekday workout at CrossFit Rifles. Yay to having a CrossFit home!

Phase I: 100m sprints x 10

These sucked. My first one was beautiful, great form, heels pulling into my butt, no landing heavy on my heels. Then the oxygen deprivation kicked in. Sprints 7 and 8 were probably the worst. #10 I managed to get myself moving faster, and crossed the line at 23 seconds, I think. Not too bad! Also, it's great I didn't pull anything, that always seems to happen to me when I do sprints. Perhaps a nice side effect of marathon training? :)

Phase II: Choose a lift, 5x3, work up to a 3RM.

I partnered up with Jenny and we did press, since our legs felt like hell after sprinting. So why not choose the one lift where you don't have to do much with your legs? heh

5 @ 45
3 @ 55

Work sets:
3 @ 65
3 @ 70
3 @ 75
3 @ 80
32@ 85

Last time I tested 1RM on press, I got 90, so I was happy with getting to 85.

7 minutes of burpees with a 6 inch vertical jump coming on Saturday! Lungs/oxygen will definitely be the primary limiting factor, closely followed by arms/chest. I honestly might have to lay flat on the ground, roll over to my back, and get up that way after a few minutes. Whatever it takes to get it done! I am really glad that the Open is at the same time as my CrossFit "restart", it is really helping me get motivated to not only stay consistent with WODs, but also get my food choices cleaned up.

Facebook wisdom: Posted by Cheri Wissmann at 9:31 AM No comments: Labels: 100m sprint, 3rm, crossfit games, press


At home WOD

Tonight I did a quick WOD at home. I thought it would be fair to put myself through the little triplet that I put together for a class at the gym last night. I'm working at the functional fitness gym on base now. :)

2, 4, 6, 8, 10, 8, 6, 4, 2
kettlebell goblet squats
kettlebell 2-handed swings

Time: somewhere between 10 and 15 minutes, didn't time it specifically

*Walk-outs are essentially an "inchworm in place". Start from standing, put your hands on the ground in front of you, and walk out to a plank position. At this point, you can do an optional pushup. Then walk your hands back to your feet, and pull your upper body back up into a standing position. That's one rep.

For this workout, I did pushups on odd reps of the walk-outs.
Posted by Cheri Wissmann at 4:00 PM No comments: Labels: goblet squats, kb swings, vacation WODs, walk-outs



Please check out today's post on my "'professional" site -- coachwiss.com.
Posted by Cheri Wissmann at 10:09 AM No comments: Labels: coachwiss



Missed my window to go to the gym for a WOD on my own, so I did an hour of yoga at home instead.

If you're looking for some decent power vinyasa flow classes to do at home, check out this podcast: Baptiste Power Vinyasa Yoga with Kinndli. I've done the "Hour of Power" class from 1/7/09 several times, and I love it. I really like the 60 minutes when I'm on my own, rather than 90 minutes.

Still very sore quads today from Saturday's WOD, shoulders are feeling less "crunchy".

Sunday night my husband and I filmed submissions for a max chin-up challenge issued by one of my fav fitness peeps on Facebook, Jen Sinkler. Sorry for the sideways video. :)

Husband did 33. Yes, he's a total freakin' beast.

I did 5. Sounds so measly next to 33, but I'm still proud of it. Next goal is 7 consecutive. :)

Posted by Cheri Wissmann at 4:23 PM No comments: Labels: chinups, yoga


No longer a CrossFit orphan!

You may have guessed from my lack of posts since November that my consistency with my training had pretty much gone down the toilet. If you did, you were correct.

I really underestimated how hard it would be to stay motivated as a "loner" CrossFitter. I tried a few things to get my motivation back, but nothing really stuck.

This morning I did my first WOD at my new CrossFit home, and I am SO glad that I found them. The idea of struggling through this alone for the long term was really getting me down.

But now I have the wonderful people at CrossFit Rifles to sweat, struggle, learn and laugh with. It feels amazing to have a local CrossFit community to be a part of again -- of course I will always have my CF KoP peeps who have me as a satellite member. :)

We did a pretty simple team WOD, and I am physically wrecked. It will be a frustrating process to get back to where I was in terms of conditioning, strength and mental toughness, but it will be worth it.

Team WOD
9 front squat*
9 push press*
9 front squat
9 push press
9 SDHP**
9 ring dips

Results: 13:38 -- and that was all me and my slow ring dips
**24kg kb
On ring dips, I self-assisted with one foot, but tried to do the negative unassisted
Posted by Cheri Wissmann at 8:59 AM No comments: Labels: 400m run, 500m row, front squat, push press, ring dips, sumo deadlift high pull, team wod
 Cheri Wissmann
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