this was actually done on Christmas day at a local gym matt and I found while visiting my family in Atlanta. I forgot to post it given our travel back to Chicago and being sick he past 10 days. As you can see from the results,
still plugging away on training. overall, I'm recovering, but it's slow and delaying my progress. I lost almost 15lbs and am not happy about it given that it was quality weight - my isometric work is easier (because I'm lighter), but metabolic conditioning and strength has been set back for sure.
Squats 75%/85%/95% @ 125-140-160(3)
Still feeling weak but glad I was able to do the work and push through
Metcon @ 7:15
- 5 overhead squats (#65)
- 10 Pull ups (pink)
Round 1 @ 0:53.3 all unbroken
Round 2 @ 1:32.5 OHS unbroken, broke pull-ups 5-5
Round 3 @ 1:29.1 OHS unbroken, broke pull-ups 5-5
Round 4 @ 1:46.4 OHS unbroken, broke pull-ups 3-3-4
Round 5 @ 1:35.9 OHS unbroken, broke pull-ups 5-5
i simultaneously love and hate having my boyfriend spot me through
metcon - i think i did 5 extra OHS because he wouldn't count OHS reps he
thought were less than good
25.12.09
19.12.09
2009 12 19 Makeup WODs: slowly getting back!
I am not back @ 100% still, so I found myself working on skills and doing some of the strength work. I really wanted to do more metcon, but after blacking out a little on Wed's WOD and getting a reality check, I'm kicking my ego aside and trying to do something.
So...
* HSPU 7-7-8 (banded)
* Ring DH Pull-ups 2-1-2
* 75 Double-unders (strung 5-5-12-4-6-8-4-5-3-6-6, singles throughout)
* Pushups 10-8-10
Friday 18 Dec:
Jerk 3-3-3+ @ (135/1rm) 70%(94.5), 80%(108), 90%(121.5)
Felt weak after doing skills and moving earlier today, so I failed 1st rep @ 120. Need to really get more aggressive getting under the bar too.
Saturday 19 Dec:
Squat 3-3-3+ @ (165/1rm) 70%(115), 80%(130), 90%(150)
It felt much heavier than I thought it would and I need to work on my knee tracking. Its amazing what you can catch/learn when you video.
Overall, it wasn't easy, but I didn't feel woozy or like I'll be wiped out for tomorrow. I'll be back for another day. Hooray!
So...
* HSPU 7-7-8 (banded)
* Ring DH Pull-ups 2-1-2
* 75 Double-unders (strung 5-5-12-4-6-8-4-5-3-6-6, singles throughout)
* Pushups 10-8-10
Friday 18 Dec:
Jerk 3-3-3+ @ (135/1rm) 70%(94.5), 80%(108), 90%(121.5)
Felt weak after doing skills and moving earlier today, so I failed 1st rep @ 120. Need to really get more aggressive getting under the bar too.
Saturday 19 Dec:
Squat 3-3-3+ @ (165/1rm) 70%(115), 80%(130), 90%(150)
It felt much heavier than I thought it would and I need to work on my knee tracking. Its amazing what you can catch/learn when you video.
Overall, it wasn't easy, but I didn't feel woozy or like I'll be wiped out for tomorrow. I'll be back for another day. Hooray!
15.12.09
2009 12 15 Makeup: Getting back is tough
2nd WOD after being out for 5 days . . . 10lbs lost and clearly not enough calories absorbed from what little I could keep down. As expected, these factors made themselves known in my performance today. I feel like 75% and performed so - but just more incentive to work smart, not hard. I'm just glad to be back in the gym.
Strength: 70%-80%-90% of 1RM (I don't know what it is yet, honestly. But my highest Clean and Jerk to date is 135#, so we used that to benchmark.)
Power cleans 3-3-3+ @ 85lbs/97lbs/110lb(1)
Form is improving, but I am still pretty weak. I struggled with 3 attempts on the last clean before finally it. Strong enough to lift it, but not aggressive enough to get under it today. Just need to keep plugging away.
Metcon 3 rounds @ 9:04
- 7 deadlifts (125lbs)
- 500m row
In true turtle form, I was SLOW! My rowing is still really inefficient albeit marginally improved. Asst Coach was kind enough to set my DL weights light for the workout since I'm not 100% back yet. Another lift I need to benchmark as well.
Overall, the metcon was rough. I kinda saw stars and blacked a bit on the last round . . . ended up crawling to the rower, working myself into a good rage, and finishing the workout. I found myself crying afterwards it hurt so much. Just a sign that I didn't hydrate enough, get enough calories in prior, or can push as hard as I normally would like. Certainly a work in progress and a lesson in disciplined fuel intake. Chipping away back to 100% and I am glad to do so. Every day is a new opportunity to improve and turn things around
Strength: 70%-80%-90% of 1RM (I don't know what it is yet, honestly. But my highest Clean and Jerk to date is 135#, so we used that to benchmark.)
Power cleans 3-3-3+ @ 85lbs/97lbs/110lb(1)
Form is improving, but I am still pretty weak. I struggled with 3 attempts on the last clean before finally it. Strong enough to lift it, but not aggressive enough to get under it today. Just need to keep plugging away.
Metcon 3 rounds @ 9:04
- 7 deadlifts (125lbs)
- 500m row
In true turtle form, I was SLOW! My rowing is still really inefficient albeit marginally improved. Asst Coach was kind enough to set my DL weights light for the workout since I'm not 100% back yet. Another lift I need to benchmark as well.
Overall, the metcon was rough. I kinda saw stars and blacked a bit on the last round . . . ended up crawling to the rower, working myself into a good rage, and finishing the workout. I found myself crying afterwards it hurt so much. Just a sign that I didn't hydrate enough, get enough calories in prior, or can push as hard as I normally would like. Certainly a work in progress and a lesson in disciplined fuel intake. Chipping away back to 100% and I am glad to do so. Every day is a new opportunity to improve and turn things around
14.12.09
30.11.09
2009 11 30 WOD back after Thanksgiving
today wasn't easy. It's one of my favorite workouts as I'm really learning to love oly weightlifting, but it sneaks up on you no matter how much you like it. HPC's are one of the new lifts I'm really beginning to like and get a little proficiency in.
Strength: Snatch @ 65-85-95f-95f-95
Spent time working on form and efficiency. Ran out of time to attempt 105# a second time, but practice will get me there.
Metabolic Conditioning: 21-15-9 reps @ 5:40
- Hang power clean @ 65
- Push press/jerk @ 65
I went slightly heavier than the RX'd 50% of Clean and jerk max (my PR is 125# so far) but it felt good to push myself to failure. Truthfully, I could have made the sub 5:00 goal, but I made the mistake of breaking during the 2nd round and dropping the bar to rest too much . . . instead of resting while holding at the top, I wasted time dropping the bar, cleaning it up, and then finishing the push presses . . . and then I stared at the bar a lot too. It easily added a minute I didn't need to add. Ironically, I was killing the first round and fought well through the last . . . I just didn't keep up a steady pace through the 2nd.
Ran 5k to the box and part way home . . . it was dark and it's Chicago . . . plus I run really slow!!! ;)
Strength: Snatch @ 65-85-95f-95f-95
Spent time working on form and efficiency. Ran out of time to attempt 105# a second time, but practice will get me there.
Metabolic Conditioning: 21-15-9 reps @ 5:40
- Hang power clean @ 65
- Push press/jerk @ 65
I went slightly heavier than the RX'd 50% of Clean and jerk max (my PR is 125# so far) but it felt good to push myself to failure. Truthfully, I could have made the sub 5:00 goal, but I made the mistake of breaking during the 2nd round and dropping the bar to rest too much . . . instead of resting while holding at the top, I wasted time dropping the bar, cleaning it up, and then finishing the push presses . . . and then I stared at the bar a lot too. It easily added a minute I didn't need to add. Ironically, I was killing the first round and fought well through the last . . . I just didn't keep up a steady pace through the 2nd.
Ran 5k to the box and part way home . . . it was dark and it's Chicago . . . plus I run really slow!!! ;)
29.11.09
20090 11 29 Turtle Workout after a great holiday weekend
Nothing more humbling after a 3-day thanksgiving binge than a 7-round workout with 4 navy seals, 2 endurance athletes, & a gal half my age ... well, of course, there is the whole thanksgiving event in and of itself.
We drove to Chardon, Ohio where I met matt's family for the first time. Good people, good eggs - I now know where Moosey-Matt gets the prankster spirit. His mom is a big kid and enables his antics (not that I can judge by any means).
They, like my family, are great - they are perfectly imperfect. They know how to laugh, accept each others' differences, respect each others' opinions, and value each other as individuals and members of a family. I got to see where he went to school, buried his dog, explored in the woods, and spent his days terrorizing his mom and sister.
I smiled a lot to myself thinking about how matt and I grew up in such different, yet similar ways. We came from different cultures and upbringing only to find ourselves in the same place with v-similar interests, values, and goals.
During a pitstop on our way back to Chicago, I bought a lottery ticket last night feeling like I already won. I'm glad he's my woobie and I think we're good for each other even though he smells.
today's workout (makeup from yesterday)
Strength: Back Squats 1-1-1 @ a v-v-mediocre 135-155-165#
MetCon 7 Rounds: I forgot to look @ my time, but it was poo ... trust me ... I think it was around 7-8 minutes. Oh yeah, it was bad.
* Power cleans, (100% of power snatch) 3 reps
* Pull ups, 6 reps
* Push ups, 9 reps
slow slow slow pushups... on my knees for chunks of it
pullups (CTB/pink) were bleh... broke a few times on the last 2 rnds. v-inefficient and v-slow
power cleans were v-v-light @ 55# ... i honestly feel like i cheated @ this weight
so yeah, I really need to learn how to be more efficient overall. Totally felt the cheese, stuffing, pumpkin pie, and cookies from this week ... felt like i was working in mud in slow motion today!!
We drove to Chardon, Ohio where I met matt's family for the first time. Good people, good eggs - I now know where Moosey-Matt gets the prankster spirit. His mom is a big kid and enables his antics (not that I can judge by any means).
They, like my family, are great - they are perfectly imperfect. They know how to laugh, accept each others' differences, respect each others' opinions, and value each other as individuals and members of a family. I got to see where he went to school, buried his dog, explored in the woods, and spent his days terrorizing his mom and sister.
I smiled a lot to myself thinking about how matt and I grew up in such different, yet similar ways. We came from different cultures and upbringing only to find ourselves in the same place with v-similar interests, values, and goals.
During a pitstop on our way back to Chicago, I bought a lottery ticket last night feeling like I already won. I'm glad he's my woobie and I think we're good for each other even though he smells.
today's workout (makeup from yesterday)
Strength: Back Squats 1-1-1 @ a v-v-mediocre 135-155-165#
MetCon 7 Rounds: I forgot to look @ my time, but it was poo ... trust me ... I think it was around 7-8 minutes. Oh yeah, it was bad.
* Power cleans, (100% of power snatch) 3 reps
* Pull ups, 6 reps
* Push ups, 9 reps
slow slow slow pushups... on my knees for chunks of it
pullups (CTB/pink) were bleh... broke a few times on the last 2 rnds. v-inefficient and v-slow
power cleans were v-v-light @ 55# ... i honestly feel like i cheated @ this weight
so yeah, I really need to learn how to be more efficient overall. Totally felt the cheese, stuffing, pumpkin pie, and cookies from this week ... felt like i was working in mud in slow motion today!!
25.11.09
2009 11 25 WOD: why I rage
This was an ego-buster workout today. I wanted to go heavier, but relented when coach said to go lighter. I may know my body, but not always best. To help my ego understand, I'll ask him why he thought that.
Press 1-1-1 to max @ 80-85-90-95f
I failed at 95#, but will keep working on it. I got good tips on using glut & lats. Need to work on it more!
30-20-10 Metcon @ 7:38
* Sumo-deadlift high-pull (55#)
* Burpees
65# would have slowed me, but I think I would've hit the 12min cap. I'll get there soon enough, though. Will definitely try heavier on SDHP next time and keep my head and chest up. Those burpees gassed me out big time but I didn't break until the middle round (which tends to be where my mental endurance lacks). I was slow, but steady and didn't stop - I think it helped me a lot.
Great energy in the box tonight. Was thinking of Alma and memories of chemo ... much worse and for a lot longer.
Press 1-1-1 to max @ 80-85-90-95f
I failed at 95#, but will keep working on it. I got good tips on using glut & lats. Need to work on it more!
30-20-10 Metcon @ 7:38
* Sumo-deadlift high-pull (55#)
* Burpees
65# would have slowed me, but I think I would've hit the 12min cap. I'll get there soon enough, though. Will definitely try heavier on SDHP next time and keep my head and chest up. Those burpees gassed me out big time but I didn't break until the middle round (which tends to be where my mental endurance lacks). I was slow, but steady and didn't stop - I think it helped me a lot.
Great energy in the box tonight. Was thinking of Alma and memories of chemo ... much worse and for a lot longer.
22.11.09
2009 11 22 WOD #2 - I did it!
apologies for not posting this last night, but better late than never!
Workout #2 @ 7pm
This was actualy a Makeup for Monday. My schedule was buggered so I had to hold out.
Metabolic Conditioning
Time: 10:12
- 20 Chest to Bar Pullups
- 30 Bench Presses @ 75lbs
- 40 Kettle Bell Swings @ 40lbs
- 50 Wall Ball throws @ 14lbs
This was pretty hard, but I finished! (not that going DNF was an option, but I'm glad regardless!)
My first double WOD day and pretty excited I did it. All in all, a good day. I'm glad we found Crossfit - it's really improved performance, training efficiency, and conditioning.
Workout #2 @ 7pm
This was actualy a Makeup for Monday. My schedule was buggered so I had to hold out.
Metabolic Conditioning
Time: 10:12
- 20 Chest to Bar Pullups
- 30 Bench Presses @ 75lbs
- 40 Kettle Bell Swings @ 40lbs
- 50 Wall Ball throws @ 14lbs
This was pretty hard, but I finished! (not that going DNF was an option, but I'm glad regardless!)
My first double WOD day and pretty excited I did it. All in all, a good day. I'm glad we found Crossfit - it's really improved performance, training efficiency, and conditioning.
18.11.09
2009 11 18 WOD - Lots of deadlifts
Today's WOD seemed interesting. Ever since I bombed "Linda", I've been afraid of hurting my back with crappy deadlifts.
Although I'm definitely strong enough to deadlift well over 200#, today's training session was a total mental and skill game.
MetCon @ 21/18/15/12/9/6/3 reps for time (9:43 ... I know, it's crap)
- Deadlift (105#)
- Box jump (20"/12")
In spite of the low weight, the first 2 rounds were a bit slow because I was so afraid of arching my back. Once I hit round 3, I found my rythym and the weight was no longer a problem - just the time I was losing.
I also managed to bomb the box jumps pretty good (they are bane of my existence, I might add) and then have to lower them so that I didn't fail.
Ended up stepping reps here and there and dropping from 20" to 12". It was a humbling struggle but my partner kept me going. Nothing like a few military salty-dogs and jarheads barking at you to move your silverback ass.
I'm going to go back to practicing ashtanga again - yoga is a great thing to do for balance, flexibility, and functional strength. I also need to keep working on my suck-list. Which is long and embarrassing ... more later.
All in all, the pain was delicious and I'll be back for more on Friday. Tomorrow is a rest day, but I'm going to visit the pull-up and running monsters and have a little tousle.
Although I'm definitely strong enough to deadlift well over 200#, today's training session was a total mental and skill game.
MetCon @ 21/18/15/12/9/6/3 reps for time (9:43 ... I know, it's crap)
- Deadlift (105#)
- Box jump (20"/12")
In spite of the low weight, the first 2 rounds were a bit slow because I was so afraid of arching my back. Once I hit round 3, I found my rythym and the weight was no longer a problem - just the time I was losing.
I also managed to bomb the box jumps pretty good (they are bane of my existence, I might add) and then have to lower them so that I didn't fail.
Ended up stepping reps here and there and dropping from 20" to 12". It was a humbling struggle but my partner kept me going. Nothing like a few military salty-dogs and jarheads barking at you to move your silverback ass.
I'm going to go back to practicing ashtanga again - yoga is a great thing to do for balance, flexibility, and functional strength. I also need to keep working on my suck-list. Which is long and embarrassing ... more later.
All in all, the pain was delicious and I'll be back for more on Friday. Tomorrow is a rest day, but I'm going to visit the pull-up and running monsters and have a little tousle.
17.11.09
2009 11 17 Broad jumpage
max standing broad jump
3 attempts @ 6.5 to 7' somewhere
... like grade school ... fun!
MetCon 15-12-9 @ 9:11
- Clean and Jerk 83#
- Handstand push up w/ step
C&J more efficient as I got tired - got nice push from group
I can get into the handstand easily, i just can't get more than a few inches into the pushup without failing so i end up using the step. very frustrating...
3 attempts @ 6.5 to 7' somewhere
... like grade school ... fun!
MetCon 15-12-9 @ 9:11
- Clean and Jerk 83#
- Handstand push up w/ step
C&J more efficient as I got tired - got nice push from group
I can get into the handstand easily, i just can't get more than a few inches into the pushup without failing so i end up using the step. very frustrating...
13.11.09
2009 11 13: "Fran"-ish WOD
Bench press 1-1-1 @ 95-105-123(PR)
MetCon 3 rounds @ 9:38
- Thruster (65) 15 reps
- Pull up 15 reps
note to self: check the weight before starting the WOD so what i thought were 55lb thrusters turned out to be 65lb thrusters
... um, yeah ... i'm sore
MetCon 3 rounds @ 9:38
- Thruster (65) 15 reps
- Pull up 15 reps
note to self: check the weight before starting the WOD so what i thought were 55lb thrusters turned out to be 65lb thrusters
... um, yeah ... i'm sore
27.10.09
20091027 WOD "TABATA Something else"
Complete 32 intervals of :20 work then :10 rest
The total score is determined by adding up the total number of reps in any set of each exercise.
Pendlay Row: 63-83-93 (worked on form, work on weight next time)
Total Score @ 261
- first 8 intervals are pull ups
- second 8 are push ups
- third 8 intervals are sit-ups
- last 8 intervals are squats
Pendlay Row: 63-83-93 (worked on form, work on weight next time)
- Pullups: 41 (8/7/7/5/4/4/2/4 blue band)
- Pushups: 50 (9/8/7/5/5/6/5/5 knees)
- Situps: 64 (10/9/9/8/7/6/7/8)
- Squat: 106 (14/13/13/13/12/13/13/15 too slow)
Instead of pushing hard, I paced myself out of fear of losing steam ... such a mental game!
24.10.09
2009 10 24 WOD
Strength: Hang power snatch 5-5-5 @ 53-63-83(1)
MetCon 12min AMRAP: 7 rounds + 3TTB
TTB onesies/twosies, but ok (and a vast improvement than where i started!)
Put a concerted effort into practising "alex's zen" workout mode - but the WODs are still making me cry and mutter obscenities towards the end. it's all good, though. i'm getting through "survival mode" and more into "performance mode" now… let's see how this evolves
I also signed up for the "Linda" challenge (TBD), I don't know how I'll do, but it certainly looks like a hoot . . . and a good diversion while I try to get into school, sell the condo, and minimise financial hemorrhaging!
- 5 Toe-to-bars (TTB)
- 10 Kettlebell swings (KB)
- 15 Squats
35# KB all unbroken except for 1 sweaty hand slip ... probably should try 40-45# next time and a little chalk ;)
20.10.09
2009 10 20 totally wimped
Skills: Double-unders. I was stringing 5-7 at a time with Paws's AWESOME tips! He's my new hero!
Metcon 7 rounds @ 8:21
So … if anyone sees me wimping like this again, feel free to ask me how 18000ft felt or how much I really want the summit
- 7 Box jumps (20 RX'd, went 18")
- 7 Hang power cleans (95# RX'd, went 55#)
- 7 Burpees
WTF? I think I was so intimidated seeing 7 rounds that I didn't challenge myself enough. I went too light on HPC and too low on box - it showed in my time and I wasn't "struggling" with the weight towards the end. Although I'm disappointed, I was pleased that I didn't break sets and "maintained my composure" until the last round. I dry-heaved a little bit right after I finished, but I think that was from pushing myself to finish feeling strong.
14.10.09
20091014 - Snatch! and WOD
redemption is my word this week
Strength: Snatch 1-1-1 @ 55-65-75
head still in "power clean mode" - made ben giggle @ my confused "snatch cleany thing" ... could have cleared more if i moved correctly. i clearly have work to do
Metcon 2k Row @ 9:33
"rowing all over the place" - still awkward and inefficient. output didn't match the effort. should be working at least 1:00-2:00 faster.
tapped PAWS for rowing tips … he's so awesome. i have a hero crush for paws like steve house.
Strength: Snatch 1-1-1 @ 55-65-75
head still in "power clean mode" - made ben giggle @ my confused "snatch cleany thing" ... could have cleared more if i moved correctly. i clearly have work to do
Metcon 2k Row @ 9:33
"rowing all over the place" - still awkward and inefficient. output didn't match the effort. should be working at least 1:00-2:00 faster.
tapped PAWS for rowing tips … he's so awesome. i have a hero crush for paws like steve house.
13.10.09
20091013 - "Eva lite" WOD Makeup
OMG. All CrossFit WODs are hellish, but this was hell+5 to say the least.
I confess that making it up today after going out last night with the girls was poor judgement - I could have done today's and made this one up tomorrow, but I must persist.
Metcon 3 Rounds @ 28:48
- 800m Run
- 30 Kettlebell swings (35#)
- 30 Pull ups
I should have taken today off ... I don't recover as readily as the younger cats so i may try doing 2on-1off for a while although overall performance was solid poo, i was pleased at the fact that i didn't cry, wail, or collapse like a wet rag. always a bright side!
I confess that making it up today after going out last night with the girls was poor judgement - I could have done today's and made this one up tomorrow, but I must persist.
Metcon 3 Rounds @ 28:48
- 800m Run
- 30 Kettlebell swings (35#)
- 30 Pull ups
I should have taken today off ... I don't recover as readily as the younger cats so i may try doing 2on-1off for a while although overall performance was solid poo, i was pleased at the fact that i didn't cry, wail, or collapse like a wet rag. always a bright side!
12.10.09
2009 10 12 CrossFit Counter Culture
18:00 with Bryce, sadist extraordinaire ;)
Strength: Press 3-3-3 @ 65-75-85#
Metcon 21-15-9 @ 7:26
- Thrusters @ 65#
- Burpees
Thrusters unbroken round 1, 5's round 2, then 2's round 3. Burpees were strung in 5's, 3's, and then pathetic singles. Burpees are spawns of satan. I hate them almost as much as I hate double-unders. I'm just sayin'
Strength: Press 3-3-3 @ 65-75-85#
Metcon 21-15-9 @ 7:26
- Thrusters @ 65#
- Burpees
Thrusters unbroken round 1, 5's round 2, then 2's round 3. Burpees were strung in 5's, 3's, and then pathetic singles. Burpees are spawns of satan. I hate them almost as much as I hate double-unders. I'm just sayin'
5.10.09
2009 10 05 Cleans!
So frustrated! Ate an entire box of crackers yesterday and a load of croutons today ... looking forward to understanding this in our diet study, Alex (thanks!)
Strength: Power Cleans @ 53-73-83
... must correct premature shrug + stabilise squat. (Thanks, Rudy!)
Metcon 5 rounds @ 6:57
- Pullups @ Green (blue band next)
- Box @ 18"
first round, 12" other 4 Head isn't in it. Ego feels like I'm not challenging myself, brain afraid of exasperating my IT band. Advice on therapy would be appreciated as foam roller does only so much - was able to run 400m warm up slowly and 1 round of box @ 18" ... when shooting pain returned, it was tough to go down to 12"
Strength: Power Cleans @ 53-73-83
... must correct premature shrug + stabilise squat. (Thanks, Rudy!)
Metcon 5 rounds @ 6:57
- Pullups @ Green (blue band next)
- Box @ 18"
first round, 12" other 4 Head isn't in it. Ego feels like I'm not challenging myself, brain afraid of exasperating my IT band. Advice on therapy would be appreciated as foam roller does only so much - was able to run 400m warm up slowly and 1 round of box @ 18" ... when shooting pain returned, it was tough to go down to 12"
4.10.09
2009 10 04 my monosyllabic WOD
practised 2x-unders (still suck), pullups, and hang/power snatch (form form form!)
pull ups @ 5-5-5 (blue & pink)
metcon: 14:10 30-20-10 reps of
- Push Press (53#)
- Pull ups (green)
with final 800m run (in my case, run/limp)
ugh. i become monosyllabic during the WOD - consequently, my IQ drops too. with that said, i called time after i finished the presses/pullups without running the 800m ... i'm such a lamer! (8:58, i wish!) had to re-do a few pullups and broke string, but strung 5 presses at a time. i'm still not 100% yet and missed most of my races this year, but perhaps this humbling time will help me reset and run better PS: watching anjali was inspiring today - she cursed at the bar, kept going, and finished strong
pull ups @ 5-5-5 (blue & pink)
metcon: 14:10 30-20-10 reps of
- Push Press (53#)
- Pull ups (green)
with final 800m run (in my case, run/limp)
ugh. i become monosyllabic during the WOD - consequently, my IQ drops too. with that said, i called time after i finished the presses/pullups without running the 800m ... i'm such a lamer! (8:58, i wish!) had to re-do a few pullups and broke string, but strung 5 presses at a time. i'm still not 100% yet and missed most of my races this year, but perhaps this humbling time will help me reset and run better PS: watching anjali was inspiring today - she cursed at the bar, kept going, and finished strong
3.10.09
2009 10 03 AMRAP
Wow! My first "real" AMRAP!
15 minutes as many rounds as possible:
- 5 Handstand Push ups (24" box)
- 10 Power cleans @ 63#
- 20 Lunges
I completed exactly 7 rounds with 3 seconds left ...
metcon wasn't impossible, but i really need to work on speed & strength - had to redo several reps to finish properly. coach put me on bands to do a more free, albeit assisted, handstand. it helped with stability and definitely allowed me to feel the weight of my HSPU. good stuff - loved it, but not sure how i'll feel tomorrow
15 minutes as many rounds as possible:
- 5 Handstand Push ups (24" box)
- 10 Power cleans @ 63#
- 20 Lunges
I completed exactly 7 rounds with 3 seconds left ...
metcon wasn't impossible, but i really need to work on speed & strength - had to redo several reps to finish properly. coach put me on bands to do a more free, albeit assisted, handstand. it helped with stability and definitely allowed me to feel the weight of my HSPU. good stuff - loved it, but not sure how i'll feel tomorrow
30.9.09
2009 09 30 Rolling Deep
Strength: Push jerk (5-5-5)
Did an extra round at 53lb to warm up, then 53-73-83 ... my body felt like it could do more, but it's important for me to nail down the mechanics since I'm still new. (oooh ... if I only had those lovely Rogue Do-Wins)
Video of my mediocre push jerks (hope it shows up):
Metcon: 4 Rounds
- 400m Run (last 2 rounds on row)
- 10 Front Squats (53lbs)
- 10 Kettlebell swings (35lbs)
I think I should have pushed harder and not break up the sets - it lost me a lot of time. Mediocre squat depth on last round. Flipping IT band stinging me so I ended up on the rower again. Mediocre performance, IMHO
Did an extra round at 53lb to warm up, then 53-73-83 ... my body felt like it could do more, but it's important for me to nail down the mechanics since I'm still new. (oooh ... if I only had those lovely Rogue Do-Wins)
Video of my mediocre push jerks (hope it shows up):
Metcon: 4 Rounds
- 400m Run (last 2 rounds on row)
- 10 Front Squats (53lbs)
- 10 Kettlebell swings (35lbs)
I think I should have pushed harder and not break up the sets - it lost me a lot of time. Mediocre squat depth on last round. Flipping IT band stinging me so I ended up on the rower again. Mediocre performance, IMHO
29.9.09
2009 09 29 Practice
Metcon 5 Rounds @ 9:01
- 100m Row
- 10 Burpees
- 10 Pull ups: blue band
Paced, unbroken sets until round 5. Bryce's MB Clean drills and the wall squats were really good - sadistic, but good
- 100m Row
- 10 Burpees
- 10 Pull ups: blue band
Paced, unbroken sets until round 5. Bryce's MB Clean drills and the wall squats were really good - sadistic, but good
2009 09 29 WOD: Back on track
Overhead squats: 43-53-63lbs
7 Rounds Metcon 10:28
- 3 Power snatch: RX 55 lbs
- 6 Ring dips: blue band
- 9 Wall ball: First 2 rnds 12 lbs, then last 3 rnds 8lbs
7 Rounds Metcon 10:28
- 3 Power snatch: RX 55 lbs
- 6 Ring dips: blue band
- 9 Wall ball: First 2 rnds 12 lbs, then last 3 rnds 8lbs
26.9.09
2009 09 26 WOD: Fight Gone Bad
3 Rounds total, 5 stations for 1min - each 5min round allows 1min break before next one.
Stations:
Although I was not competing, I was really nervous. We were in St Charles with other affiliates in the region - other regions competed as well. Pretty amazing!
This is how I did: Intermediate
WB 15-18-15
SDHP 20-20-19
Box 16-16-16 (step mod)
PP 16-18-18
Row 13-12-11
My goal was 200, I scored 243
Next year, I look forward to trying RX and getting better numbers (fabu strategy, Rudy, thanks!). if it weren't for Kerry asking me what the Denali summit looked like whenever I struggled and the incredible energy in there, I wouldn't have pushed harder. It was fun cheering the team and watching these amazing athletes. So yeah, I think I'm getting addicted - I start off scared as hell of these workouts, but the endorphin rush afterwards is like crack
- Wall-ball: 20# ball, 10 ft target (per rep)
- Sumo deadlift high-pull: 75# (per rep)
- Box Jump: 20" box (per rep)
- Push-press: 75# (per rep)
- Row: per calorie
WB 15-18-15
SDHP 20-20-19
Box 16-16-16 (step mod)
PP 16-18-18
Row 13-12-11
22.9.09
2009 09 22: another FGB variant
this was by far the most brutal session i’ve experienced so far. strength and conditioning took on new meaning today; great challenge!
7 Rounds @ 31:53
- 10 Wallball @ 12#
- 10 Sumo-deadlift high-pull @ 55# (?)
- 10 Box jumps @ 24″
- 10 Push press @ 55# (?)
- 10 Cal Row
mod box jump to step after jumping a few times and feeling pain shoot down my leg.
“pukie” killed my time … in fact, several times. thanks to bryce for putting the bucket next to my wall ball spot so i didn’t have to run to the bathroom so much …
lessons learned:
- wasted a lot of time taking breaks during sets; should’ve paced myself
- need a quicker way to work the o-weights without sacrificing correct form
- i was really slow, but i did as RX’d and finished … it just means i need more conditioning
… i noticed that i have little guns too now … yeah, baby!
7 Rounds @ 31:53
- 10 Wallball @ 12#
- 10 Sumo-deadlift high-pull @ 55# (?)
- 10 Box jumps @ 24″
- 10 Push press @ 55# (?)
- 10 Cal Row
mod box jump to step after jumping a few times and feeling pain shoot down my leg.
“pukie” killed my time … in fact, several times. thanks to bryce for putting the bucket next to my wall ball spot so i didn’t have to run to the bathroom so much …
lessons learned:
- wasted a lot of time taking breaks during sets; should’ve paced myself
- need a quicker way to work the o-weights without sacrificing correct form
- i was really slow, but i did as RX’d and finished … it just means i need more conditioning
… i noticed that i have little guns too now … yeah, baby!
19.9.09
2009 09 20 posted WOD
trained on my own @ XSport
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX'd (+)
5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it's 5 OS, not.10!!!!). At least I'm consistent?
- there's a lot to be said about the psychological portion of the WOD. I tend to get distracted easily and appreciate the correlation between physical performance and mental focus more now. It's both humbling and encouraging at the same time
- I really love my massage therapist. Really, I do
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX'd (+)
5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it's 5 OS, not.10!!!!). At least I'm consistent?
- there's a lot to be said about the psychological portion of the WOD. I tend to get distracted easily and appreciate the correlation between physical performance and mental focus more now. It's both humbling and encouraging at the same time
- I really love my massage therapist. Really, I do
2009 09 19: Post Fran/Chief/FGB Recovery?!
trained on my own @ XSport
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX’d (+) 5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it’s 5 OS reps,
not 10!!!!)... sheesh... At least I’m consistently absent-minded?!?
- there’s a lot to be said about the psychological portion of the WOD.
I tend to get distracted easily and appreciate the correlation between
physical performance and mental focus more now. It’s both humbling and
encouraging at the same time
- I really love my massage therapist. Really, I do
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX’d (+) 5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it’s 5 OS reps,
not 10!!!!)... sheesh... At least I’m consistently absent-minded?!?
- there’s a lot to be said about the psychological portion of the WOD.
I tend to get distracted easily and appreciate the correlation between
physical performance and mental focus more now. It’s both humbling and
encouraging at the same time
- I really love my massage therapist. Really, I do
18.9.09
2009 09 18 WOD: "Fight Gone Heavy!"
3 rounds of:
FGH @ 154pts
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par
- DB Thruster 25/20 (Reps)
- Sumo deadlift high-pull, 95 pounds (Reps)
- Box Jump, 24" box (Reps)
- Push-press, 95 pounds (Reps)
- Decline Row Damper on 10 (Calories)
- DBT Thruster (20#ea): 10-7-6
- SDHP (55#): 9-8-7
- Box (24"): 17-13-17
- PP (55#): 15-10-10
- Decline Row (cal): 9-8-8
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par
17.9.09
2009 09 17 WOD: "The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans (135#)
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
... so if i recall correctly, this is how I did:
55lbs @ 5-3-3-3-4 rounds per cycle
(since we only count full rounds, i missed getting 4 counts on a couple of rounds by only a few squats!)
lessons learned:
- use anterior deltoid to stabilise bar, not clavical (ow!)
- attempting another round with 25 seconds or less seems a wasteful use of energy
- wear socks for WODs with cleans
- get more aggressive pushing last round
must shorten suck list: practised double-unders and pull-ups/variants ... push-ups/variants next.
- 3 Power cleans (135#)
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
... so if i recall correctly, this is how I did:
55lbs @ 5-3-3-3-4 rounds per cycle
(since we only count full rounds, i missed getting 4 counts on a couple of rounds by only a few squats!)
lessons learned:
- use anterior deltoid to stabilise bar, not clavical (ow!)
- attempting another round with 25 seconds or less seems a wasteful use of energy
- wear socks for WODs with cleans
- get more aggressive pushing last round
must shorten suck list: practised double-unders and pull-ups/variants ... push-ups/variants next.
12.9.09
2009 09 12 earning today's WOD
tomorrow is a rest day, but today, i still have to earn it.
so in the spirit of the hero workouts, i did dt with the group today. they were competing for most improved and within their level for the past 12 weeks. i wasn’t competing but thought it might be fun to get in there with the group. some pretty strong athletes in there.
“dt”
this workout of the day is in honor of usaf ssgt timothy p. davis, 28, who was killed on feburary, 20, 2009 supporting operations in oef when his vehicle was struck by an ied. timothy is survived by his wife megan and one-year old son t.j.
5 rds for time
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks
my very first dt wod @ 11:10
w2/85#
really appreciated alison’s round-counting tip and kerry’s inspiring pace … the women in there really kickass. i was also thankful for the push and corrections from everyone as i struggled with the last round – my body was really screaming! saturday energy in the box rocks!
today’s lessons learned:
1. men cry too (ok, shriek). go kurt!!
2. shoulda received the pink memo before coming in
3. never do randy the day before dt (or at least ask alison first. har har!)
4. do what’s rx’d:
12-9-6 rounds, not 12-9-9
w2 = 80#, not 85#
5. get under the f’ing bar
so in the spirit of the hero workouts, i did dt with the group today. they were competing for most improved and within their level for the past 12 weeks. i wasn’t competing but thought it might be fun to get in there with the group. some pretty strong athletes in there.
“dt”
this workout of the day is in honor of usaf ssgt timothy p. davis, 28, who was killed on feburary, 20, 2009 supporting operations in oef when his vehicle was struck by an ied. timothy is survived by his wife megan and one-year old son t.j.
5 rds for time
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks
my very first dt wod @ 11:10
w2/85#
really appreciated alison’s round-counting tip and kerry’s inspiring pace … the women in there really kickass. i was also thankful for the push and corrections from everyone as i struggled with the last round – my body was really screaming! saturday energy in the box rocks!
today’s lessons learned:
1. men cry too (ok, shriek). go kurt!!
2. shoulda received the pink memo before coming in
3. never do randy the day before dt (or at least ask alison first. har har!)
4. do what’s rx’d:
12-9-6 rounds, not 12-9-9
w2 = 80#, not 85#
5. get under the f’ing bar
11.9.09
2009 09 11: 9/11 Hero WOD
“Randy”
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
75 power snatches: 7:38 @ 40#
i thought, “oh, i can totally do this”. it’ll be tough, but i can power through – no problem.
oh, i was so wrong … it’s the next day, my arms are still shaking, and i’m sore all over. ALL OVER.
it’ll be interesting to see how my body reacts to DT tomorrow now that i’m “randy-roadkill”
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
75 power snatches: 7:38 @ 40#
i thought, “oh, i can totally do this”. it’ll be tough, but i can power through – no problem.
oh, i was so wrong … it’s the next day, my arms are still shaking, and i’m sore all over. ALL OVER.
it’ll be interesting to see how my body reacts to DT tomorrow now that i’m “randy-roadkill”
10.9.09
2009 09 10 WOD
my head wasn't into it. good form, crap effort.
C&J: 40-70-90-105-125f … i really believe i could have pushed myself to 125# ... ran out of time but at least i have a baseline
MetCon 30-20-10 @ a very disappointing 9:39
* BJ @ 18"
* Ring Push Ups (knees down)
* SDHP @ 45#
halfway through the 2nd round of pushups, i didn't feel like i was really pushing myself 100% … i started crying a little when i collapsed at the end
… losing a little confidence because i feel like i'm actually performing worse now – not seeing results AT ALL!
… then again, i could just be PMS'ing ….
C&J: 40-70-90-105-125f … i really believe i could have pushed myself to 125# ... ran out of time but at least i have a baseline
MetCon 30-20-10 @ a very disappointing 9:39
* BJ @ 18"
* Ring Push Ups (knees down)
* SDHP @ 45#
halfway through the 2nd round of pushups, i didn't feel like i was really pushing myself 100% … i started crying a little when i collapsed at the end
… losing a little confidence because i feel like i'm actually performing worse now – not seeing results AT ALL!
… then again, i could just be PMS'ing ….
2009 09 10 “Fight Gone Something Else”
FGB-lite kicked my patukas yesterday
3 rounds for score
1min break in between rounds
1min each exercise
1 point for each rep
KB 20+15+12
BURP 10+8+9
DU 1+0+1
HPC 24+16+12
PU 8+7+5
148 … double unders just joined pullups and pushups on my suck list. they’re all just awful
i need to develop a little speed and coordination. with practice, i should be able to clear 200 next time
the bright side is that there’s no where to go but up!
3 rounds for score
1min break in between rounds
1min each exercise
1 point for each rep
KB 20+15+12
BURP 10+8+9
DU 1+0+1
HPC 24+16+12
PU 8+7+5
148 … double unders just joined pullups and pushups on my suck list. they’re all just awful
i need to develop a little speed and coordination. with practice, i should be able to clear 200 next time
the bright side is that there’s no where to go but up!
9.9.09
2009 09 09 Tuesday’s WOD (need to make up on Thursday Rest Day)
I’m looking forward to finding out what my PR is for this (but then again, everything is a PR for me these first few months!)
Clean and jerk 1-1-1 to max
Then, for time: 30-20-10 reps of
* Box jumps 24/20″
* Ring push ups
* Sumo-deadlift high-pull
Clean and jerk 1-1-1 to max
Then, for time: 30-20-10 reps of
* Box jumps 24/20″
* Ring push ups
* Sumo-deadlift high-pull
7.9.09
2009 09 07 Fun (but tough) WOD today!
Fun (but tough) WOD today!
"In teams of three: Row 21-15-9 cals, burpees, push press.
One person will row, the others will do burpees or push press as long as it takes the rower to finish their respective calories."
We were a slow, but high-scoring team (14:30 +/-). for my part:
- burpees: 19-16-11
- presses: 15-11-9
- row: average 27 rpm
6.9.09
2009 09 06 WOD Makeup (9/1)
i realised too late that i messed up and posted the wrong info on the gym’s website … what a dumbass … i was blasted, though
Strength: Power Clean 3-3-3 @ 73#
WOD: 2 rounds @ 10:08
- 25 box (20″)
- 15 pullups (1.5 band)
- 500m row (25 pace)
* Pullups = very top of suck list = agents of Satan = killed my time
* Felt like I could’ve gone heavier on presses, but want to master form first
Strength: Power Clean 3-3-3 @ 73#
WOD: 2 rounds @ 10:08
- 25 box (20″)
- 15 pullups (1.5 band)
- 500m row (25 pace)
* Pullups = very top of suck list = agents of Satan = killed my time
* Felt like I could’ve gone heavier on presses, but want to master form first
5.9.09
2009 09 05 WOD: “The 800m Sandwich”
Technically, this is my PR @ 17:14
… but then again, everything is a PR since I just started
Much room to improve. Had to sub run with 800m row since IT band is still zingy. Today’s form was better – was hoping to redeem Wednesday’s crap attempt. Goal is to balance good time, form, and weight.
Warm up:
* 30 pushups
* 30 butterfly situps
* Footwork drills
* Burgener Warmup
WOD:
800m Run before + after 3 rounds of:
* 30 Squats @ 35#
* 10 Power Snatches @ 55#
… but then again, everything is a PR since I just started
Much room to improve. Had to sub run with 800m row since IT band is still zingy. Today’s form was better – was hoping to redeem Wednesday’s crap attempt. Goal is to balance good time, form, and weight.
Warm up:
* 30 pushups
* 30 butterfly situps
* Footwork drills
* Burgener Warmup
WOD:
800m Run before + after 3 rounds of:
* 30 Squats @ 35#
* 10 Power Snatches @ 55#
3.9.09
2009 09 03: I definitely have a Suck List
if i remember correctly…
Deadlift 3rds/sets @ 83-103-133
21-15-9 reps @ 45lbs 5:41
- Sumo deadlift high-pull
- Thruster
truthfully, i am NOT happy with my performance today. even though i worked hard to complete, i didn't execute mechanics properly. no excuses, i was going light enough to perform correctly within 7:00 – i should have been doing it right than doing it fast. lesson learned.
my suck list (v1.0)
* pull-ups of any kind
* pushups of any kind
IT band is healing, not as much shooting pain – more dull pain. good news is that that pain has been replaced by the cramping in my calves
Deadlift 3rds/sets @ 83-103-133
21-15-9 reps @ 45lbs 5:41
- Sumo deadlift high-pull
- Thruster
truthfully, i am NOT happy with my performance today. even though i worked hard to complete, i didn't execute mechanics properly. no excuses, i was going light enough to perform correctly within 7:00 – i should have been doing it right than doing it fast. lesson learned.
my suck list (v1.0)
* pull-ups of any kind
* pushups of any kind
IT band is healing, not as much shooting pain – more dull pain. good news is that that pain has been replaced by the cramping in my calves
31.8.09
2009 08 31 WOD
Warm-Up:
- 800m row instead of run ... big sigh
- 45 sec forearm bridge
- 15 pushups Pullup hold-thingys (failed miserably, clearly a skill to work on!)
... there was something else, but I forgot, honestly.
I have post-WOD memory loss - where traumatic moments are blocked from memory (kidding! Seriously though, I don't remember at all, but I'm sure it wasn't easy)
Metcon: 7:38 @ 3 rounds of
- 10 HPC @ 43lbs
- 15 Burpees @ 25lbs
- 20 KB swings @ 20lbs
i think if i went a little higher in weight, i could've still made the sub-10min goal ... but it could also be my ego ... i did cry midway through round 3, after all
- 800m row instead of run ... big sigh
- 45 sec forearm bridge
- 15 pushups Pullup hold-thingys (failed miserably, clearly a skill to work on!)
... there was something else, but I forgot, honestly.
I have post-WOD memory loss - where traumatic moments are blocked from memory (kidding! Seriously though, I don't remember at all, but I'm sure it wasn't easy)
Metcon: 7:38 @ 3 rounds of
- 10 HPC @ 43lbs
- 15 Burpees @ 25lbs
- 20 KB swings @ 20lbs
i think if i went a little higher in weight, i could've still made the sub-10min goal ... but it could also be my ego ... i did cry midway through round 3, after all
30.8.09
2009 08 30 WOD - fractional "Fight Gone Bad"
My Warm up: 400m run
With 3 rounds: 8 pushups, 8 pullups, 10 situps, 5 pvc squats, 3 samsons
Wooooow, "fight gone bad" (even fractional) is pure sadism. I LOVE IT!
Rules: 3 rounds of 5 stations with 1min break after ea round. Round 1@30sec, round 2@60sec, and round 3@90sec
WOD as Rx'ed:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20" box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)
My score: 209
* WB: 12,16,20 (10lb/10ft)
* SDHP: 10-14-18 (45lb)
* Box: 8-11-14 (12", had to step up on a few the last 2 rounds)
* PP: 12-18-23 (45lb)
* Row: 3-12-18
Notes: - Is it a PR if it's my first time? :) - I can do a 4-5 pull-ups without the assistance of a band (Kipping is a miracle! Thank you Bryce!) - My ego doesn't understand why I can't do more weight. Its humbling as I learn and that I HAVE to let my IT heal first
With 3 rounds: 8 pushups, 8 pullups, 10 situps, 5 pvc squats, 3 samsons
Wooooow, "fight gone bad" (even fractional) is pure sadism. I LOVE IT!
Rules: 3 rounds of 5 stations with 1min break after ea round. Round 1@30sec, round 2@60sec, and round 3@90sec
WOD as Rx'ed:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20" box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)
My score: 209
* WB: 12,16,20 (10lb/10ft)
* SDHP: 10-14-18 (45lb)
* Box: 8-11-14 (12", had to step up on a few the last 2 rounds)
* PP: 12-18-23 (45lb)
* Row: 3-12-18
Notes: - Is it a PR if it's my first time? :) - I can do a 4-5 pull-ups without the assistance of a band (Kipping is a miracle! Thank you Bryce!) - My ego doesn't understand why I can't do more weight. Its humbling as I learn and that I HAVE to let my IT heal first
25.8.09
2009 08 25 WOD: Karen-ish
warmup: 400m run then 3 rounds of
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
MetCon: 50-40-30-20-10 reps (given my rather annoying (and rage producing) injured IT band, I scaled my WOD: 40-30-20-10 reps)
- Wall ball @ 8lb
- Double-unders
i was done under 18:00 (17:40)
first week doing xFit Chicago WODs, they’re good – wish i could afford going every day. such nice folks too
also wish my bodyfat was lower so that my runs didn’t thrash my joints so much. the drills bryce taught me helped – wow, the video showed me how much my running SUCKS! (and i was running a 9:40 avg like that?!)
dragged myself in … my IT band streaked pain, but i got through it. i actually started crying (more emotional relief than pain).
excited about tomorrow … if my sore body let’s me outta bed.
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
MetCon: 50-40-30-20-10 reps (given my rather annoying (and rage producing) injured IT band, I scaled my WOD: 40-30-20-10 reps)
- Wall ball @ 8lb
- Double-unders
i was done under 18:00 (17:40)
first week doing xFit Chicago WODs, they’re good – wish i could afford going every day. such nice folks too
also wish my bodyfat was lower so that my runs didn’t thrash my joints so much. the drills bryce taught me helped – wow, the video showed me how much my running SUCKS! (and i was running a 9:40 avg like that?!)
dragged myself in … my IT band streaked pain, but i got through it. i actually started crying (more emotional relief than pain).
excited about tomorrow … if my sore body let’s me outta bed.
24.8.09
2009 08 24: WOD @ CFC
warmup:
400m run with 3 rounds of
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
Strength: Back squat 5 @ 73-93-153
5 rounds for time of: 4:40
•Deadlifts 5 reps @ 125
•Burpees, 10 reps
really nice folks. my IT band was shooting and my knee wasn’t tracking well, but i got through it and felt strong enough to handle more weight and less time – s’ok, i’ll improve and heal.
met with bryce @ 11am. very nice fellow. video’ed my running, asked some questions, taught me some drills, explained a few things, and then ran me through it a few times. 2nd set of videos were different – better. bryce is my new running hero. we like him.
it’ll all rack up soon enough. i just wish my leg/hip wasn’t screaming so much. i put on almost 8lbs since the injury set in – the add’l weight isn’t helping, i’m sure.
other notes – need to get bodyfat down as per above. diet should be kicking in soon and i need to get a more regular eating schedule going. water, water, water.
400m run with 3 rounds of
•10 pushups
•10 pullups
•10 back extensions
•5 pass throughs
•10 overhead squats
Strength: Back squat 5 @ 73-93-153
5 rounds for time of: 4:40
•Deadlifts 5 reps @ 125
•Burpees, 10 reps
really nice folks. my IT band was shooting and my knee wasn’t tracking well, but i got through it and felt strong enough to handle more weight and less time – s’ok, i’ll improve and heal.
met with bryce @ 11am. very nice fellow. video’ed my running, asked some questions, taught me some drills, explained a few things, and then ran me through it a few times. 2nd set of videos were different – better. bryce is my new running hero. we like him.
it’ll all rack up soon enough. i just wish my leg/hip wasn’t screaming so much. i put on almost 8lbs since the injury set in – the add’l weight isn’t helping, i’m sure.
other notes – need to get bodyfat down as per above. diet should be kicking in soon and i need to get a more regular eating schedule going. water, water, water.
21.8.09
2009 08 21 WOD .... plus 1
CF HQ WOD: 21-18-15-12-9-6 reps for each round of
Walking lunge 100 ft.
Pull-ups
Sit-ups
Tery’s Scaled Version (Puppy + 1): 18-15-12-9-6
Walking lunge 100 ft.
Pull-ups
Sit-ups
Tery’s Scaled Version (Puppy + 1): 18-15-12-9-6
2009 08 21: Karen ... my very first Crossfit Workout
150 wallballs @ 14lbs
55:37
holy crap . . . talk about declining output . . . it just got tougher and tougher.
i cried. i actually cried. after 50, i was slowing down to a slow crawl. after 75, i was doing only 2 at a time. by 125, i was doing them 1 at a time and sobbing in between. it was brutal.
... did a standard rx’ed warm up
I could barely move afterwards ... for 3 days ... this is CrossFit? Holy shit this is a whole new world of training pain. I may like it.
55:37
holy crap . . . talk about declining output . . . it just got tougher and tougher.
i cried. i actually cried. after 50, i was slowing down to a slow crawl. after 75, i was doing only 2 at a time. by 125, i was doing them 1 at a time and sobbing in between. it was brutal.
... did a standard rx’ed warm up
I could barely move afterwards ... for 3 days ... this is CrossFit? Holy shit this is a whole new world of training pain. I may like it.
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