3-3-1-1-1 Front Squat
10-9-8-7-6-5-4-3-2-1 (95/65#)
Push Press
Ring Dips
Front Squat 1 Rep Max: 110# (PR!)
Time: 13:14
Comments: Personal record on the front squat. Did the prescribed weight on the push press! Ohmyshoulders. Used a green band on the dips. I might even go to blue on these next time. Green almost felt too easy? (I got a solid green band this time, not like the one I used for those silly pull-ups earlier this week). I'm friggin' beat actually. I could barely push myself off the floor when I was done stretching after, my arms were so spent. Payback I guess from Wednesday and I may or may have not been a little hungover from last night. But I thought this workout was pretty solid and I quite liked it. Tim was watching my lifts and he didn't tell me I was doing anything wrong so I thought that was good.
Oh yeah, and did 4 days this week again. Niiice.
4.30.2010
4.28.2010
04.28.10 - Tabata plus Tabata
8 intervals of the following for a total of 32 intervals.
20 seconds all out, 10 seconds rest, totaling 16 minutes.
Pull-ups
Push-ups
Sit-ups
Air Squats
Then: Another 8 intervals, same way, on the rower.
Record LOWEST number of reps: 2/6/7/10
Comments: I made a pact with myself that whenever we did a workout where we didn't have to do a full number of reps, I'd use the green band. This was my second time using it. Not to make excuses or anything, but my particular green band had seen some action. I think it was one from the original band supply. My first round was 7 and it was all downhill from there. Holy humiliation. I feel tight all over again after the three in a row and my calves finally kicked into the mix today after the jump rope on Monday. We wrapped it up with some stretching on the rollers, which I'm sure will cover my legs in some really attractive bruises. Thank god I get to go to happy hour tomorrow to "rest".
20 seconds all out, 10 seconds rest, totaling 16 minutes.
Pull-ups
Push-ups
Sit-ups
Air Squats
Then: Another 8 intervals, same way, on the rower.
Record LOWEST number of reps: 2/6/7/10
Comments: I made a pact with myself that whenever we did a workout where we didn't have to do a full number of reps, I'd use the green band. This was my second time using it. Not to make excuses or anything, but my particular green band had seen some action. I think it was one from the original band supply. My first round was 7 and it was all downhill from there. Holy humiliation. I feel tight all over again after the three in a row and my calves finally kicked into the mix today after the jump rope on Monday. We wrapped it up with some stretching on the rollers, which I'm sure will cover my legs in some really attractive bruises. Thank god I get to go to happy hour tomorrow to "rest".
4.27.2010
04.27.10 - Essentials
21-18-15-12-9
95/65#
Deadlift
Hang Power Clean
Front Squat
Push Jerk
Time: 28:40
Comments: Wow. When I saw this workout this morning I knew I had to do it. Scaled to 55# and for once I'm not going to say I should have done 10 more. I thought the weight was perfect. Pretty sure my form took a nose dive as I got closer to the end – I just wanted it Over. Our class was only 3-strong and Mike is very vocal so I felt a bit of more intense "pressure" than I'm used to, but I got thru it. A new girl was in front of me and she was rockin' it Rx'd, so that really helped me to keep picking up the bar when I didn't want to so I didn't fall too far behind. Brett behind me kept me going too. These lifting workouts are truly my favorite. It's 8:20 (my class was at 5:30), my face is still hot to the touch, and I'm beat.
I'm adding Get Some Rx'd Workouts Recorded to my list of goals...
95/65#
Deadlift
Hang Power Clean
Front Squat
Push Jerk
Time: 28:40
Comments: Wow. When I saw this workout this morning I knew I had to do it. Scaled to 55# and for once I'm not going to say I should have done 10 more. I thought the weight was perfect. Pretty sure my form took a nose dive as I got closer to the end – I just wanted it Over. Our class was only 3-strong and Mike is very vocal so I felt a bit of more intense "pressure" than I'm used to, but I got thru it. A new girl was in front of me and she was rockin' it Rx'd, so that really helped me to keep picking up the bar when I didn't want to so I didn't fall too far behind. Brett behind me kept me going too. These lifting workouts are truly my favorite. It's 8:20 (my class was at 5:30), my face is still hot to the touch, and I'm beat.
I'm adding Get Some Rx'd Workouts Recorded to my list of goals...
4.26.2010
04.26.10 - The Triplet
3 Rounds for Time
500m Row
12 Overhead Squats (115/75#)
50 Double Unders (200 singles)
Checkout: 150 Sit-ups, 75 Push-ups
Time: 22:50
Comments: Row started real strong and then fell apart by round three. Used 50# on the OHS. 55? Maybe. I did singles for the entire jump rope. I can DO a double under, but they wear me out! This should go on my stink-at-it list because it's for sure something I can improve on. Wasn't gonna do the Checkout but then decided to do the sit-ups. Then Vance tried to make me do the push-ups. I called it a night after 30. I'd like to be able to use my arms this week, thanks.
In other news: IT'S MY 6 MONTH ANNIVERSARY! I've been not-so-secretly wanting the "I am Crossfit" t-shirt at the gym for a few months now, but I haven't felt like I've earned it. Am I Crossfit? A more appropriate t-shirt for me might read, "I do Crossfit" or "I try to Crossfit". After six months can I call myself Crossfit? I can't decide.
500m Row
12 Overhead Squats (115/75#)
50 Double Unders (200 singles)
Checkout: 150 Sit-ups, 75 Push-ups
Time: 22:50
Comments: Row started real strong and then fell apart by round three. Used 50# on the OHS. 55? Maybe. I did singles for the entire jump rope. I can DO a double under, but they wear me out! This should go on my stink-at-it list because it's for sure something I can improve on. Wasn't gonna do the Checkout but then decided to do the sit-ups. Then Vance tried to make me do the push-ups. I called it a night after 30. I'd like to be able to use my arms this week, thanks.
In other news: IT'S MY 6 MONTH ANNIVERSARY! I've been not-so-secretly wanting the "I am Crossfit" t-shirt at the gym for a few months now, but I haven't felt like I've earned it. Am I Crossfit? A more appropriate t-shirt for me might read, "I do Crossfit" or "I try to Crossfit". After six months can I call myself Crossfit? I can't decide.
4.23.2010
04.23.10 - CFit at SC (Alt)
ACF WOD: Hundo's
(100 Burpees, 100 Wall Balls, 100 Box Jumps)
100 Burpees hurt my feelings when I saw it. I went over possible scales and racked my brain for a way to wrap my head around how I'd get through it. I remember doing 40 straight burpees in a workout so vividly the idea of 100 broke me. But I REALLY wanted to get 4 workouts in this week. So tonight I got back in the pool for the first time since I started Crossfit, and thanks to an article I found months ago written by Tim, completed my 4th WOD this week!
Swimming WOD:
200m Kick
200m Pull
200m Pull with Paddles
200m Paddles
200m Paddles and Fins
200m Fins
200m Swim
Time: 23:15
Comments: Flanked the workout with a 200 warm-up and cool down. That was a lot of swimming with paddles. Holy triceps/shoulders. Averaged about 3:15 per 200 with the only rest in between being transitioning "equipment". I really wanted to keep the intensity up to match a true workout at the gym. I think I did a pretty decent job? My last recorded time for a 200 in a legitimate race was 2:28, so I figure swimming basically a straight 1400 at a 3:15 average/200 isn't bad, especially since I hadn't been in the water for 6 months. I actually felt pretty strong and good overall, and I loved approaching a swim set with same mentality I've adapted for our regular workouts. Keep going. Swim as fast as you can. I can't wait to do this again and I loved this set!
Disclaimer: I actually swam yards, not meters, but in an attempt to keep things relative have used the meter as my unit of measure. Close enough.
(100 Burpees, 100 Wall Balls, 100 Box Jumps)
100 Burpees hurt my feelings when I saw it. I went over possible scales and racked my brain for a way to wrap my head around how I'd get through it. I remember doing 40 straight burpees in a workout so vividly the idea of 100 broke me. But I REALLY wanted to get 4 workouts in this week. So tonight I got back in the pool for the first time since I started Crossfit, and thanks to an article I found months ago written by Tim, completed my 4th WOD this week!
Swimming WOD:
200m Kick
200m Pull
200m Pull with Paddles
200m Paddles
200m Paddles and Fins
200m Fins
200m Swim
Time: 23:15
Comments: Flanked the workout with a 200 warm-up and cool down. That was a lot of swimming with paddles. Holy triceps/shoulders. Averaged about 3:15 per 200 with the only rest in between being transitioning "equipment". I really wanted to keep the intensity up to match a true workout at the gym. I think I did a pretty decent job? My last recorded time for a 200 in a legitimate race was 2:28, so I figure swimming basically a straight 1400 at a 3:15 average/200 isn't bad, especially since I hadn't been in the water for 6 months. I actually felt pretty strong and good overall, and I loved approaching a swim set with same mentality I've adapted for our regular workouts. Keep going. Swim as fast as you can. I can't wait to do this again and I loved this set!
Disclaimer: I actually swam yards, not meters, but in an attempt to keep things relative have used the meter as my unit of measure. Close enough.
4.21.2010
04.21.10 - Isabel
3-3-3-3-3 Overhead Squat
Isabel (135/95#)
30 Snatches
Time: 3:59
Comments: Even though I can barely move – I have to push myself out of chairs/which hurts my arms/and makes me laugh/then kills my stomach – today was a really nice class. There were only four of us and the gym felt kind of mellow. My 3-rep max on the OH squat was 60# (1RM is 70). Supposedly I wasn't getting low enough? That just made me laugh because it was a miracle my legs were even functioning. And I guess I wasn't using enough weight because I "finished too soon". I mean, can't I just have one day where I'm not the last person done with a WOD? Please? It's true though. I used 55# and should have done 65.
In other news: The pictures on the site today made my other blog. Who took those shots of Emily?
Isabel (135/95#)
30 Snatches
Time: 3:59
Comments: Even though I can barely move – I have to push myself out of chairs/which hurts my arms/and makes me laugh/then kills my stomach – today was a really nice class. There were only four of us and the gym felt kind of mellow. My 3-rep max on the OH squat was 60# (1RM is 70). Supposedly I wasn't getting low enough? That just made me laugh because it was a miracle my legs were even functioning. And I guess I wasn't using enough weight because I "finished too soon". I mean, can't I just have one day where I'm not the last person done with a WOD? Please? It's true though. I used 55# and should have done 65.
In other news: The pictures on the site today made my other blog. Who took those shots of Emily?
4.20.2010
04.20.10 - Loving the new Box
1000m Row
Then 5 Rounds:
20 Pull-ups
7 Push Jerks (135/95#)
Time: 20:28
Row Time: 4:01 (Dang!)
Comments: I REALLY wanted to break 4 minutes on the row. This was my first attempt at a 1000 meters for time. I was utterly shocked I got off the rower with most of the boys in my class. I'm pissed I didn't break 4, but it was still my personal record. Yippee.
Pull-ups were brutal even with the grey band by about the second round. I used 55# on the push jerks and should have used 65# for sure.
In other news: Sarah E. interviewed me after class (on video! NIGHTMARE!) with the following questions –
1. What's your favorite thing about Crossfit? Forgetting about everything else while doing a WOD.
2. What's the hardest thing about Crossfit? Keeping track/count of reps.
3. What makes it worth it? It's FUN?
4. Describe Crossfit in one word: TOUGH.
Honestly you could ask me these questions 20 times and I'd have a different answer. These answers seem so limited when I think about the big picture. For instance: The people I've met/ Getting there/ A sense of real accomplishment when I finish something I didn't think was possible/ TORTURE. Or: Every day is different/ Man Makers/ The challenge of everything/ SUBCULTURE. Really I could go on and on...
Then 5 Rounds:
20 Pull-ups
7 Push Jerks (135/95#)
Time: 20:28
Row Time: 4:01 (Dang!)
Comments: I REALLY wanted to break 4 minutes on the row. This was my first attempt at a 1000 meters for time. I was utterly shocked I got off the rower with most of the boys in my class. I'm pissed I didn't break 4, but it was still my personal record. Yippee.
Pull-ups were brutal even with the grey band by about the second round. I used 55# on the push jerks and should have used 65# for sure.
In other news: Sarah E. interviewed me after class (on video! NIGHTMARE!) with the following questions –
1. What's your favorite thing about Crossfit? Forgetting about everything else while doing a WOD.
2. What's the hardest thing about Crossfit? Keeping track/count of reps.
3. What makes it worth it? It's FUN?
4. Describe Crossfit in one word: TOUGH.
Honestly you could ask me these questions 20 times and I'd have a different answer. These answers seem so limited when I think about the big picture. For instance: The people I've met/ Getting there/ A sense of real accomplishment when I finish something I didn't think was possible/ TORTURE. Or: Every day is different/ Man Makers/ The challenge of everything/ SUBCULTURE. Really I could go on and on...
04.19.10 - Thruster Mania
3 Rounds for Time:
50 Thrusters (45/35#)
40 Sit-ups
30 Push-ups
Time: I'm guessing around 24 min? The clock got shut off before I finished! Rude.
Comments: Four days off and back at it for another three in a row, I felt recovered from the body torture last week. I say body torture in a good way. It felt good to be all-over sore again and I actually LIKED doing the three in a row.
This one was rough even though I went down to a measly 15# to do the thrusters. It's the down/squat part that kills me, with or without weight. 50 squats alone are rough for me. Pushing the bar overhead wasn't so bad until toward the end of each set of 50 when I started feeling it in my shoulders. My legs took the brunt of the beating. I loved hearing someone yell, Keep going! You can rest during the sit-ups! I believe only in Crossfit could you consider doing sit-ups "resting" – but it's true – that was the time to "rest". Push-ups almost broke me at the end. I could barely keep my body off the floor with each one.
We sorta checked out with some Turkish Get-ups. I was so weak I just kind of tried lamely to do two on each side with a 15# kettlebell.
50 Thrusters (45/35#)
40 Sit-ups
30 Push-ups
Time: I'm guessing around 24 min? The clock got shut off before I finished! Rude.
Comments: Four days off and back at it for another three in a row, I felt recovered from the body torture last week. I say body torture in a good way. It felt good to be all-over sore again and I actually LIKED doing the three in a row.
This one was rough even though I went down to a measly 15# to do the thrusters. It's the down/squat part that kills me, with or without weight. 50 squats alone are rough for me. Pushing the bar overhead wasn't so bad until toward the end of each set of 50 when I started feeling it in my shoulders. My legs took the brunt of the beating. I loved hearing someone yell, Keep going! You can rest during the sit-ups! I believe only in Crossfit could you consider doing sit-ups "resting" – but it's true – that was the time to "rest". Push-ups almost broke me at the end. I could barely keep my body off the floor with each one.
We sorta checked out with some Turkish Get-ups. I was so weak I just kind of tried lamely to do two on each side with a 15# kettlebell.
4.14.2010
04.14.10 - The Deadlift
For total time:
1 x 20 @ 1.5x Body Weight
Rest 3 minutes
1 x 20 @ Body Weight
Rest 3 minutes
1 x 20 @ 3/4 Body Weight
Checkout: 30 Partner Bar-Ups
Time: 10:25
Comments: Since there's no way in hell I could lift 1.5x my body weight at this point, I was allowed to scale to 80% of my 1 rep max (185#). Not so good at math, I went for 145/125/95# for the three sets. I thought that was close. I really should have spent some time stretching after this one. Why do I forget to do that? I can already feel it on top of the all-over soreness/fatigue I'm feeling being back in the gym 3 days in a row* after that time off. Yikes.
Vance and I partnered for the bar-ups and used the 15# bar for the first 10, then scaled it to a PVC pipe with a 5# plate between our hands for the rest. Pretty sure I wasn't doing this right because my abs felt way less engaged than my arms(!) and my legs, feet weighted down. Oh well. I wanted to skip this entirely so at least I tried it!
*Not sure I've done 3 in a row before? But I'd really like to step it up to 4 days/week. Glad I went tonight.
1 x 20 @ 1.5x Body Weight
Rest 3 minutes
1 x 20 @ Body Weight
Rest 3 minutes
1 x 20 @ 3/4 Body Weight
Checkout: 30 Partner Bar-Ups
Time: 10:25
Comments: Since there's no way in hell I could lift 1.5x my body weight at this point, I was allowed to scale to 80% of my 1 rep max (185#). Not so good at math, I went for 145/125/95# for the three sets. I thought that was close. I really should have spent some time stretching after this one. Why do I forget to do that? I can already feel it on top of the all-over soreness/fatigue I'm feeling being back in the gym 3 days in a row* after that time off. Yikes.
Vance and I partnered for the bar-ups and used the 15# bar for the first 10, then scaled it to a PVC pipe with a 5# plate between our hands for the rest. Pretty sure I wasn't doing this right because my abs felt way less engaged than my arms(!) and my legs, feet weighted down. Oh well. I wanted to skip this entirely so at least I tried it!
*Not sure I've done 3 in a row before? But I'd really like to step it up to 4 days/week. Glad I went tonight.
4.13.2010
04.13.10 - 7s
7 Rounds for Time:
(95/65#)
7 Push Press
7 Push-ups
7 Kettlebell Swings
7 Pull-ups
7 Power Cleans
7 Burpees
7 Overhead Squats
Time: 29:40
Comments: I only got through 6 rounds and I majorly scaled this. Used 35# for the bar, 20# on the KB, gray band on the pull-ups. I would have used a heavier bar if not for the OHS. My push-ups and pull-ups felt good. I liked this workout a lot. I wish I didn't let myself get cut off at the 30-minute mark because I could have finished even though I was completely dying.
I wasn't sure if I was supposed to keep going with what round I was on AT the 30 or if I was supposed to stop with what round I was on? Because I could have started it? But the other class was starting and I thought they needed our spots... I mean, don't get me wrong. I GLADLY quit after 6. (I should have done all 7).
D.Y.I.N.G. I should have done all 7.
Oh and we did this crazy handstand exercise in warm-up where you face the wall and walk your legs up, and your arms to the wall, to form a vertical handstand. THEN, you lift an arm off the ground and touch the corresponding armpit. Alternate that. As quick as you can. HA!
(95/65#)
7 Push Press
7 Push-ups
7 Kettlebell Swings
7 Pull-ups
7 Power Cleans
7 Burpees
7 Overhead Squats
Time: 29:40
Comments: I only got through 6 rounds and I majorly scaled this. Used 35# for the bar, 20# on the KB, gray band on the pull-ups. I would have used a heavier bar if not for the OHS. My push-ups and pull-ups felt good. I liked this workout a lot. I wish I didn't let myself get cut off at the 30-minute mark because I could have finished even though I was completely dying.
I wasn't sure if I was supposed to keep going with what round I was on AT the 30 or if I was supposed to stop with what round I was on? Because I could have started it? But the other class was starting and I thought they needed our spots... I mean, don't get me wrong. I GLADLY quit after 6. (I should have done all 7).
D.Y.I.N.G. I should have done all 7.
Oh and we did this crazy handstand exercise in warm-up where you face the wall and walk your legs up, and your arms to the wall, to form a vertical handstand. THEN, you lift an arm off the ground and touch the corresponding armpit. Alternate that. As quick as you can. HA!
4.12.2010
04.12.10 - Do you Crossfit?
5 Rounds for Time:
500m Row
400m Run
Rest 90 Seconds
Checkout: 100 Wall Balls (20/14#)
Time: 30:44 (4:50/6:25/6:25/6:20/6:24)
Comments: Back at the box after a 12-day hiatus. No bueno. This actually was a pretty good one to go back with. Running/Rowing. Don't tell anyone, but we ditched out on the checkout...
What kept sticking in my head was the message that accompanied the workout on the website this morning. Things like "Step out of your comfort zone" and "push yourself to 110%". I really tried to go as fast as I could, but that wasn't very fast I'm afraid. I tried to keep my rows under 2:00 average, not going over 2:10. The running killed me, especially hearing Katy's footsteps getting closer and closer and catching me each round.
There was also a quote from the (I think) inventor of Crossfit, Coach Glassman:
"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
I was definitely 100% uncomfortable, so I must have been doing something right. Solid, 30-min. workout. Nice to be working with Tim again. Held some decent 10-sec+ headstands in Warm-up #2.
500m Row
400m Run
Rest 90 Seconds
Checkout: 100 Wall Balls (20/14#)
Time: 30:44 (4:50/6:25/6:25/6:20/6:24)
Comments: Back at the box after a 12-day hiatus. No bueno. This actually was a pretty good one to go back with. Running/Rowing. Don't tell anyone, but we ditched out on the checkout...
What kept sticking in my head was the message that accompanied the workout on the website this morning. Things like "Step out of your comfort zone" and "push yourself to 110%". I really tried to go as fast as I could, but that wasn't very fast I'm afraid. I tried to keep my rows under 2:00 average, not going over 2:10. The running killed me, especially hearing Katy's footsteps getting closer and closer and catching me each round.
There was also a quote from the (I think) inventor of Crossfit, Coach Glassman:
"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
I was definitely 100% uncomfortable, so I must have been doing something right. Solid, 30-min. workout. Nice to be working with Tim again. Held some decent 10-sec+ headstands in Warm-up #2.
3.31.2010
03.31.10 - Farewell
Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
9-8-7-6-5-4-3-2-1
Knees to Elbows
1-2-3-4-5-6-7-8-9
Man Makers (25/15#)
Alternate 9/1, 8/2, etc.
Max: 70#/95# (PR!)/70# (?)
Time: 16:21
Comments: We kinda went about the lifting a little wrong, and I never figured out my Push Jerk. I did a few of them with the 70# but I did not feel right about the movement for some reason and then we ran out of time. Definitely maxed out on the press, even though 75# is my true max. Push press could have maybe gone a little bit higher? But just realized 95# is a Personal Record. Used 10# dumbbells on the man makers. Maybe should have done the 15#, but I was pretty exhausted at the end. Felt good overall despite $5 Tuesday night wines!
Push Press 3-3-3
Push Jerk 5-5-5
9-8-7-6-5-4-3-2-1
Knees to Elbows
1-2-3-4-5-6-7-8-9
Man Makers (25/15#)
Alternate 9/1, 8/2, etc.
Max: 70#/95# (PR!)/70# (?)
Time: 16:21
Comments: We kinda went about the lifting a little wrong, and I never figured out my Push Jerk. I did a few of them with the 70# but I did not feel right about the movement for some reason and then we ran out of time. Definitely maxed out on the press, even though 75# is my true max. Push press could have maybe gone a little bit higher? But just realized 95# is a Personal Record. Used 10# dumbbells on the man makers. Maybe should have done the 15#, but I was pretty exhausted at the end. Felt good overall despite $5 Tuesday night wines!
3.29.2010
03.29.10 - Change is Good
15-12-9
Front Squat (155/105#)
Ring Dips
Checkout: Tabata (8 x 20 sec On/10 sec Rest)
Sit-ups
Push-ups
Time for MetCon: 6:35
Comments: I love it when I love a WOD, and I liked this one quite a lot. I really love the barbell workouts. Used 65# on the squats (105# is my max). Maybe should have done 75#? Used a green band on the ring dips. After that and those push-ups on the checkout, holy triceps! I will say I think I'm getting better at the crazy ladder exercises in second round warm-ups. Running those drills definitely cracks me up.
In other news: I used to have this crazy click in one of my hips all the time. (Being a bit of a hypochondriac, of course I assumed I'd need hip replacement surgery by the time I was 40). I have no clue when this went away, but I realized it was gone this weekend. Even when I was trying to make it happen, it would not. I "blame" Crossfit.
Front Squat (155/105#)
Ring Dips
Checkout: Tabata (8 x 20 sec On/10 sec Rest)
Sit-ups
Push-ups
Time for MetCon: 6:35
Comments: I love it when I love a WOD, and I liked this one quite a lot. I really love the barbell workouts. Used 65# on the squats (105# is my max). Maybe should have done 75#? Used a green band on the ring dips. After that and those push-ups on the checkout, holy triceps! I will say I think I'm getting better at the crazy ladder exercises in second round warm-ups. Running those drills definitely cracks me up.
In other news: I used to have this crazy click in one of my hips all the time. (Being a bit of a hypochondriac, of course I assumed I'd need hip replacement surgery by the time I was 40). I have no clue when this went away, but I realized it was gone this weekend. Even when I was trying to make it happen, it would not. I "blame" Crossfit.
3.24.2010
03.24.10 - To the Core
4 Rounds for Time:
25 Dumbbell Thrusters (20/10#)
30 Push-ups
35 Sit-ups
40 Mountain Climbers
Time: 22:36
Comments: I had nothing in me today. My cold has settled in my chest and I was freezing all day. I decided to go to help my body warm up. My arms were still friggin' killing me (left especially) from those pull-ups Monday. MAJORLY scaled this one: 10 > 5# dumbbells, bench (!) for push-ups. I really am not feeling all that well, but I'm glad I at least went.
25 Dumbbell Thrusters (20/10#)
30 Push-ups
35 Sit-ups
40 Mountain Climbers
Time: 22:36
Comments: I had nothing in me today. My cold has settled in my chest and I was freezing all day. I decided to go to help my body warm up. My arms were still friggin' killing me (left especially) from those pull-ups Monday. MAJORLY scaled this one: 10 > 5# dumbbells, bench (!) for push-ups. I really am not feeling all that well, but I'm glad I at least went.
3.22.2010
03.22.10 - Intervalz
5 Rounds for Time
20 Box Jumps (24/20")
20 Kettlebell Swings (45/35#)
20 Pull-ups
Rest 2 min. between rounds.
Checkout: 100 Double Unders (400 Singles)
Time: 26:48
Comments: 18" box, 25# kettle bell, grey band pull-up. Definitely not the worst. Except for pull-ups. I had nothing left at the end and maybe didn't even get my chin up there. I almost used the 30# KB again. Again I'm so glad I didn't. Deceptively difficult, that kettlebell swing. I could barely do singles again. I only did 200! (Don't tell anyone).
My back is still really sore from last Wednesday's glitch. And all day I felt like I was getting a cold. Thought I could maybe sweat out the cold? Honestly my symptoms could also be trail mix/food allergy related.
20 Box Jumps (24/20")
20 Kettlebell Swings (45/35#)
20 Pull-ups
Rest 2 min. between rounds.
Checkout: 100 Double Unders (400 Singles)
Time: 26:48
Comments: 18" box, 25# kettle bell, grey band pull-up. Definitely not the worst. Except for pull-ups. I had nothing left at the end and maybe didn't even get my chin up there. I almost used the 30# KB again. Again I'm so glad I didn't. Deceptively difficult, that kettlebell swing. I could barely do singles again. I only did 200! (Don't tell anyone).
My back is still really sore from last Wednesday's glitch. And all day I felt like I was getting a cold. Thought I could maybe sweat out the cold? Honestly my symptoms could also be trail mix/food allergy related.
3.17.2010
03.17.10 - Excellence
3-3-3-3-3 Press for 3-Rep Max
5 Rounds for Time:
20 Kettlebell Swings (45/35#)
15 Burpees
10 Ring Dips
5 Handstand Push-ups
3-Rep Max: 70#
Time: 25:52
Comments: 25# Kettlebell, green band on ring dips, and the box-scale-for-push-ups mess. In the final round of burpees, I broke my back. Something crimped between my shoulder blades dead center. I think tomorrow morning is going to be ugly. I don't know what to blame it on! Press? Burpees? HSPUs? Never did a flat "press" before. I did do two at 75#, so I got a "Max". I would be hard "pressed" to beat that on 1-rep. Also at 75, it's the most burpees I have ever done in a WOD. Burpees suck, yes, but I really do believe that doing the new "standard" on these in fact DOES make them easier. Or at least more fluid?
5 Rounds for Time:
20 Kettlebell Swings (45/35#)
15 Burpees
10 Ring Dips
5 Handstand Push-ups
3-Rep Max: 70#
Time: 25:52
Comments: 25# Kettlebell, green band on ring dips, and the box-scale-for-push-ups mess. In the final round of burpees, I broke my back. Something crimped between my shoulder blades dead center. I think tomorrow morning is going to be ugly. I don't know what to blame it on! Press? Burpees? HSPUs? Never did a flat "press" before. I did do two at 75#, so I got a "Max". I would be hard "pressed" to beat that on 1-rep. Also at 75, it's the most burpees I have ever done in a WOD. Burpees suck, yes, but I really do believe that doing the new "standard" on these in fact DOES make them easier. Or at least more fluid?
3.15.2010
03.15.10 - Madness
2 Rounds for Time:
500m Row
15 Toes to Bar
500m Row
15 Overhead Squat (95/65#)
500m Row
15 Man Makers
Time: 33:17
Comments: Man Makers*. Dang. I used 20# DBs on this one last time and scaled it to 15 this go around. Also took the overhead down to 45#. In all honesty, I probably should have done 55# – but I was seriously afraid when I saw Vance doing this before us. What a bad ass she is – using 65# for squats and 25# dumb bells! Holy crap. And I also gave considerable thought to the toes to bar and a way to scale it. Rather than doing the best we could (yikes) wouldn't a better "full range of motion" be to lay on the ground hands over head and bring toes to touch your hands? Just wondering. Also, double warm-ups seem to be the norm now, so I will quit mentioning the extra drills we're running before we get started. With practice, I may be able to pull these off successfully by about 2012.
In other news: Signed up for the Warrior Dash today!
*Very quite possibly my least favorite of all we do at the box. SO BAD, I almost kinda like them.
500m Row
15 Toes to Bar
500m Row
15 Overhead Squat (95/65#)
500m Row
15 Man Makers
Time: 33:17
Comments: Man Makers*. Dang. I used 20# DBs on this one last time and scaled it to 15 this go around. Also took the overhead down to 45#. In all honesty, I probably should have done 55# – but I was seriously afraid when I saw Vance doing this before us. What a bad ass she is – using 65# for squats and 25# dumb bells! Holy crap. And I also gave considerable thought to the toes to bar and a way to scale it. Rather than doing the best we could (yikes) wouldn't a better "full range of motion" be to lay on the ground hands over head and bring toes to touch your hands? Just wondering. Also, double warm-ups seem to be the norm now, so I will quit mentioning the extra drills we're running before we get started. With practice, I may be able to pull these off successfully by about 2012.
In other news: Signed up for the Warrior Dash today!
*Very quite possibly my least favorite of all we do at the box. SO BAD, I almost kinda like them.
3.12.2010
03.12.10 - Paleo Challenge Winners
Sit-ups
Medicine Ball Full Squat Cleans (20/14#)
Pull-ups
Dumbbell Power Snatch (35/20#)
Box Jumps (24/20")
Row (for calories)
3 Minutes on each exercise for total reps.
Total Reps: 195
Comments: We tried to set little goals for each one before this, what we thought we should shoot for. I'll put those numbers next to the actual. I was a little ambitious. I USED A GREEN BAND for the first time on pull-ups. Good Night! That was really pretty hard. The rest I did as Rx'd, although I think that box is 18".
Reps vs "Goals": 61/70, 25/25-45, 17/30 (green band!), 27/30, 33/30, 32/36. I find it hilarious that the only one I beat my goal on was the box jumps, which are usually my worst. We also did a second "warm-up" which had me sweating my ass off before we even started the workout. Suicides, twisting lunges, high-knee skipping, side-shuffles, inchworms, etc., up and back the length of the gym. Pretty fun.
In other news: The results of the Paleo Challenge were outrageous. Look at the side view of Jessica's arms!!
Medicine Ball Full Squat Cleans (20/14#)
Pull-ups
Dumbbell Power Snatch (35/20#)
Box Jumps (24/20")
Row (for calories)
3 Minutes on each exercise for total reps.
Total Reps: 195
Comments: We tried to set little goals for each one before this, what we thought we should shoot for. I'll put those numbers next to the actual. I was a little ambitious. I USED A GREEN BAND for the first time on pull-ups. Good Night! That was really pretty hard. The rest I did as Rx'd, although I think that box is 18".
Reps vs "Goals": 61/70, 25/25-45, 17/30 (green band!), 27/30, 33/30, 32/36. I find it hilarious that the only one I beat my goal on was the box jumps, which are usually my worst. We also did a second "warm-up" which had me sweating my ass off before we even started the workout. Suicides, twisting lunges, high-knee skipping, side-shuffles, inchworms, etc., up and back the length of the gym. Pretty fun.
In other news: The results of the Paleo Challenge were outrageous. Look at the side view of Jessica's arms!!
3.10.2010
3.10.10 - Hump Day
Max Box Jump – then:
5 Rounds for time:
7 Burpee Box Jumps
9 DB Push Press (35/25#)
11 Jumping Air Squats
13 Push-ups
15 Sit-ups
Max: 27
Time: 19:43
Comments: I didn't have this max in me today, I knew it going in – 29 is my max. Definitely liked how before we went up an inch at a time. The larger increases in height moving up was intimidating. Katy however increased by 2 inches to 37!!! Nice PR for her today! Definitely had another round to go when everyone was done... and a cheering crew as I finished. Thanks to the rest of my class today for that. I was glad to land under 20 minutes. Used 20# dumbbells, thank god. I tried the 25# before we got started and luckily had the sense to scale it down. Bruises on my shoulders tomorrow for sure. Box jump mystery solved. I've not been using 16 or 20, but 18" for the last several WODs. Did a couple green band pull-ups between the TWO warm-ups. That ladder mess was back. This time followed by Allison who also has clearly done this type of thing before – she was fast (and kicked ass on the box jumps too)!
5 Rounds for time:
7 Burpee Box Jumps
9 DB Push Press (35/25#)
11 Jumping Air Squats
13 Push-ups
15 Sit-ups
Max: 27
Time: 19:43
Comments: I didn't have this max in me today, I knew it going in – 29 is my max. Definitely liked how before we went up an inch at a time. The larger increases in height moving up was intimidating. Katy however increased by 2 inches to 37!!! Nice PR for her today! Definitely had another round to go when everyone was done... and a cheering crew as I finished. Thanks to the rest of my class today for that. I was glad to land under 20 minutes. Used 20# dumbbells, thank god. I tried the 25# before we got started and luckily had the sense to scale it down. Bruises on my shoulders tomorrow for sure. Box jump mystery solved. I've not been using 16 or 20, but 18" for the last several WODs. Did a couple green band pull-ups between the TWO warm-ups. That ladder mess was back. This time followed by Allison who also has clearly done this type of thing before – she was fast (and kicked ass on the box jumps too)!
3.09.2010
03.09.10 - Pick it up
3-3-3-3-1-1-1
Deadlift for Max
MetCon
3 Rounds of:
10 Deadlifts
15 Hang Power Clean
20 KTEs
25 Double Unders (100 Singles)
30 Box Jump Leaps (per leg, 24/20")
Deadlift Max: 185#
Time: 25:13
Comments: Used 65#, singles and, well, I can't tell a 16 from a 20" box unless they are right next to each other apparently, so I don't know what I used. It felt tall. We did a new warm up and it really highlighted my horrible coordination. Running patterns on a ladder made of plastic on the ground. If you're new to this, slow on the uptake of such things, and Kevin W. is in your class, make sure he's not behind you. I think he's done this before... It felt great to be back in the box after practically two weeks off. Pretty sure that deadlift was a PR.
Deadlift for Max
MetCon
3 Rounds of:
10 Deadlifts
15 Hang Power Clean
20 KTEs
25 Double Unders (100 Singles)
30 Box Jump Leaps (per leg, 24/20")
Deadlift Max: 185#
Time: 25:13
Comments: Used 65#, singles and, well, I can't tell a 16 from a 20" box unless they are right next to each other apparently, so I don't know what I used. It felt tall. We did a new warm up and it really highlighted my horrible coordination. Running patterns on a ladder made of plastic on the ground. If you're new to this, slow on the uptake of such things, and Kevin W. is in your class, make sure he's not behind you. I think he's done this before... It felt great to be back in the box after practically two weeks off. Pretty sure that deadlift was a PR.
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