Thursday, February 17, 2011



Today at Crossfit we did a workout called “Annie”. It seems fairly easy and simple. Annie is

50-40-30-20 and 10 rep rounds of:

I've done this workout numerous times in the past - and so it is nice to see a steady improvement!

5-18-10: My first time at Annie. I was still just learning the double unders. My notes from the workout said, "My time really stinks because I don’t link my DUs. But by the end of the WOD, I was beginning to link the DUs with singles in between – doing 4 and 5 in a row! Woo Hoo!" My time: 13:51.

8-13-10: My next Annie workout. I was still struggling with double unders, but I was doing 1 single in between every one 1 double. My time had improved slightly to 12:58.

2-17-11: Today's Annie workout was much improved!! Not doing any singles during the workout except for the 2 or 3 I did before starting the double unders. I was actually linking 4s, 5s, 6s, and 7s together. Once in awhile I linked fewer but that only happened a couple times. I'm happy with my performance today. Today, I did Annie in 8:47!! Next time, I'm shooting for sub-8 minutes!

Preworkout fun: 1,000 meter row, KB training including trying american swing with 53#KB, rope climbs from floor, ring dips (working towards muscle ups!), push-ups (just cuz I suck at'em!)


Tabata's! 20:10x8 up 8th street. I compared my times with those on January 31st. However, the big difference is that I started in a different location. On 1/31, I climbed 98, whereas today I gained 172. That's double the elevation (though not much elevation, period). Fastest speed today was 8.7 w/ 6:53 pace w/ zero gain, compared to 1/31 where I had a 9.4 at 6:22 w/ a gain of 10. Bummer! My slowest pace today was (an embarrassing number as I seriously lacked energy for this 20 seconds) 12:40 w/ elevation gain of 35 -- this on my 7th run and I was super tired; compared to a pace of 10:11 with 19 elevation on 1/31. I thought I ran stronger today than the 31st....but I'm not comparing apples to apples so I can't really tell. I am shocked by the 12:40 pace though -- wondering if Ms. Garmin got it wrong or if I was seriously as slow as a turtle for those 20 seconds. I mean...that's really really slow!

Additional Work post CFE

For my additional work, I did 100 single leg jumps on each side, total 200. Then I did 500 single unders. Planned to do 1000, but my feet were feeling sore so I stopped at 500. Also quickly did 5 front planks, 2 planks on r, 2 on left x 1 minute each. 20 push-ups, 20 1 legged squats and tried working on rocking hollow - which I really suck at :(

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