3-3-3-3-3 Floor Press
4 Rounds of 40 seconds ON/20 seconds REST:
Hand-release push-ups
Dumbbell Box Step-ups
Right side plank
Left side plank
1 minute rest between rounds.
Floor Press: 45/55/75/85/95#
Comments: Knees for push-ups, 15# dumbbells with 12 box + 45# plate. Could not do left side planks. Right side sucked. I sweat my butt off on this one, but mostly from the planks. I think my spleen was "popping" during the push-ups too for some reason.
Showing posts with label Intervals. Show all posts
Showing posts with label Intervals. Show all posts
6.21.2011
6.08.2011
06.08.11 - Jerks 'n' More
5-5-5-5-5 Split Jerks
5 Rounds:
20 Hand-release Push-ups
1 min. rest
15 Squat Jumps
1 min. rest
10 Dumbbell Squat Clean and Jerks (45/35#)
1 min. rest
Split Jerks: 55/75/85/95/XX#
Time: 23:55
Comments: Tweaked something in my back/neck on the split jerks, didn't do the 5th set. Icing it now. During warm-up a kid said to me, This one doesn't look so bad. My response? That usually means you're about to be bamboozled. Yep, it was a bamboozeler, but I am wise to these now. I really thought the squat jumps were going to kill me, but it was actually the squat clean and jerks that sucked the most... and I only used 15# dumbbells! Also couldn't do any of it completely unbroken. I was definitely sore/fatigued going into it, but over on the new side, with no A/C pumping, it was a sweat-exhaust-a-thon. I got so thirsty the whalers from the whaleship Essex came to mind, and I was hanging on the wall during my rest periods, just trying to regulate my breathing. This one landed me on the floor at the end, in a puddle of my own sweat. I think even my eyeballs were trying to sweat. They were a bloodshot mess after.
5 Rounds:
20 Hand-release Push-ups
1 min. rest
15 Squat Jumps
1 min. rest
10 Dumbbell Squat Clean and Jerks (45/35#)
1 min. rest
Split Jerks: 55/75/85/95/XX#
Time: 23:55
Comments: Tweaked something in my back/neck on the split jerks, didn't do the 5th set. Icing it now. During warm-up a kid said to me, This one doesn't look so bad. My response? That usually means you're about to be bamboozled. Yep, it was a bamboozeler, but I am wise to these now. I really thought the squat jumps were going to kill me, but it was actually the squat clean and jerks that sucked the most... and I only used 15# dumbbells! Also couldn't do any of it completely unbroken. I was definitely sore/fatigued going into it, but over on the new side, with no A/C pumping, it was a sweat-exhaust-a-thon. I got so thirsty the whalers from the whaleship Essex came to mind, and I was hanging on the wall during my rest periods, just trying to regulate my breathing. This one landed me on the floor at the end, in a puddle of my own sweat. I think even my eyeballs were trying to sweat. They were a bloodshot mess after.
6.04.2011
06.03.11 - 30-On, 30-Off
30 Seconds ON, 30 Seconds OFF
Then, 1 min. rest between exercises.
5 Rounds each Exercise
Wall Balls
Box Jumps
Dumbbell Push Press
Kettlebell Sumo Deadlift High Pulls
Record lowest number of reps for each set: 13/12/12/14
Comments: Went into this one pretty sore. Most of my body is hurting me today (Saturday). Used 10# ball, 12" box, 15# DBs, and 30# KB. We were supposed to keep our reps pretty consistent, which I did. This was challenging, but not too hard. I've been loving the interval training WODs we've been getting a lot of lately. I greatly benefit from quick rest in between efforts.
Then, 1 min. rest between exercises.
5 Rounds each Exercise
Wall Balls
Box Jumps
Dumbbell Push Press
Kettlebell Sumo Deadlift High Pulls
Record lowest number of reps for each set: 13/12/12/14
Comments: Went into this one pretty sore. Most of my body is hurting me today (Saturday). Used 10# ball, 12" box, 15# DBs, and 30# KB. We were supposed to keep our reps pretty consistent, which I did. This was challenging, but not too hard. I've been loving the interval training WODs we've been getting a lot of lately. I greatly benefit from quick rest in between efforts.
2.03.2011
02.03.11 - After the Storm
3-3-3-3-3 Press
Tuesday's Make-Up
Tabata (8 x 20 sec on/10 sec off)
Dumbbell Bench Press
Toes to Bar
Ring Push-ups
Double Unders
3RM Press: 65#
Lowest Number of Reps per Exercise: 8/5/5/25
Comments: Two days off due to the blizzard. Ok. I chose to do Tuesday's WOD instead of today's considering I still can't walk, descend stairs or sit without pain from Monday. Upper body focus felt right. Didn't push it with the press since I was alone in the pit and the rest of the WOD was all arms. Used 15# DBs, did more like knees to arm pits, and single jump rope. To be honest I didn't really kill myself during this and I felt a little guilty watching Jenny, who decided to do the Level 2 Endurance WOD of the day – 100 box jumps, 300 singles, 50 wall balls, 25 burpees, and back up the ladder to 100 box jumps. OUCH. But it's only my Day 2, and I can tell my arms are going to be screaming at me tomorrow nonetheless.
Tuesday's Make-Up
Tabata (8 x 20 sec on/10 sec off)
Dumbbell Bench Press
Toes to Bar
Ring Push-ups
Double Unders
3RM Press: 65#
Lowest Number of Reps per Exercise: 8/5/5/25
Comments: Two days off due to the blizzard. Ok. I chose to do Tuesday's WOD instead of today's considering I still can't walk, descend stairs or sit without pain from Monday. Upper body focus felt right. Didn't push it with the press since I was alone in the pit and the rest of the WOD was all arms. Used 15# DBs, did more like knees to arm pits, and single jump rope. To be honest I didn't really kill myself during this and I felt a little guilty watching Jenny, who decided to do the Level 2 Endurance WOD of the day – 100 box jumps, 300 singles, 50 wall balls, 25 burpees, and back up the ladder to 100 box jumps. OUCH. But it's only my Day 2, and I can tell my arms are going to be screaming at me tomorrow nonetheless.
9.09.2010
09.09.10 - CFE Thursday
CrossFit Endurance
20 Intervals Row
30 seconds @ 80%/30 sec rest
200m Walking Lunge
Distance: 1461/1454 = 2915 meters
Average 500m Time: 1:58.1/1:55.3
Average meter per interval: 127/127
Comments: OF COURSE I did the math wrong. I was all, setting up the computer and so proud of myself for doing it – then did just 10 intervals instead of 20. When I was done with the first 10 I was looking at the regular clock and thinking, Huh? Done already? How can that be? Then I realized, so I reset the computer and did 10 more. I got probably about 2 min. rest in between the 2 sets of 10 intervals. I was hoping to negative split, and maybe get 3000 meters. Didn't get the distance, but my time improved second go around. I pushed myself on each of these and I figure worked harder than 80%.
Skipped out on the lunges. I can't have BOTH my arms and legs non-functioning this weekend. Holy hell my arms from yesterday! Kinda liked the mellow atmosphere of the Thursday night make-up WOD/CFE. The CFE workouts have always interested me on paper. I liked the interval row quite a bit.
20 Intervals Row
30 seconds @ 80%/30 sec rest
200m Walking Lunge
Distance: 1461/1454 = 2915 meters
Average 500m Time: 1:58.1/1:55.3
Average meter per interval: 127/127
Comments: OF COURSE I did the math wrong. I was all, setting up the computer and so proud of myself for doing it – then did just 10 intervals instead of 20. When I was done with the first 10 I was looking at the regular clock and thinking, Huh? Done already? How can that be? Then I realized, so I reset the computer and did 10 more. I got probably about 2 min. rest in between the 2 sets of 10 intervals. I was hoping to negative split, and maybe get 3000 meters. Didn't get the distance, but my time improved second go around. I pushed myself on each of these and I figure worked harder than 80%.
Skipped out on the lunges. I can't have BOTH my arms and legs non-functioning this weekend. Holy hell my arms from yesterday! Kinda liked the mellow atmosphere of the Thursday night make-up WOD/CFE. The CFE workouts have always interested me on paper. I liked the interval row quite a bit.
8.25.2010
08.25.10 - Congrats IACs
5-5-5-5-5 Handstand Push-ups
Tabata (8 reps, 20 sec on/10 sec rest)
Kettlebell Swings (45/35#)
Dumbbell Push Press (25/15#)
Box Jumps (24/20")
Bench Press (95/45#)
Checkout: 150 Double Unders
Lowest # of Reps per Set: 7-7-7-7
Comments: Warm-ups included front and back somersaults and cartwheels and I am proud to say I could do them. HSPs on the box. A couple attempts on the wall. Jennifer told me to do some negatives (lower all the way even if you can't get back up) to work on full-range. Thanks Jen. We had to rotate the start, so I went box jumps (18"), bench (45#), KBs (20#), press (10#s). I think I recorded it wrong on the board because my brain sort of malfunctioned. I think I may have really done all 7s instead of 7-7-6-8 because I thought to myself if I did all 7s why didn't I remember that? Let's just say that I for sure averaged 7s because that was my goal and I really wanted to be consistent with my reps on all 8 sets. Had some 8s, 9s, but got 7s mostly. For the checkout I decided I'd try and do 5 sets of 50 unbroken. Got that. My first attempt I lost it at 47. Thought my scales were pretty good today. I felt "even" as I worked through each set at least.
In other news: Sarah W.'s lowest number of push-presses was 23! Holy crap!
Tabata (8 reps, 20 sec on/10 sec rest)
Kettlebell Swings (45/35#)
Dumbbell Push Press (25/15#)
Box Jumps (24/20")
Bench Press (95/45#)
Checkout: 150 Double Unders
Lowest # of Reps per Set: 7-7-7-7
Comments: Warm-ups included front and back somersaults and cartwheels and I am proud to say I could do them. HSPs on the box. A couple attempts on the wall. Jennifer told me to do some negatives (lower all the way even if you can't get back up) to work on full-range. Thanks Jen. We had to rotate the start, so I went box jumps (18"), bench (45#), KBs (20#), press (10#s). I think I recorded it wrong on the board because my brain sort of malfunctioned. I think I may have really done all 7s instead of 7-7-6-8 because I thought to myself if I did all 7s why didn't I remember that? Let's just say that I for sure averaged 7s because that was my goal and I really wanted to be consistent with my reps on all 8 sets. Had some 8s, 9s, but got 7s mostly. For the checkout I decided I'd try and do 5 sets of 50 unbroken. Got that. My first attempt I lost it at 47. Thought my scales were pretty good today. I felt "even" as I worked through each set at least.
In other news: Sarah W.'s lowest number of push-presses was 23! Holy crap!
5.25.2010
05.25.10 - T-shirt Winner!
1-1-1-1-1 Snatch for MaxRun 200m
20 Kettlebell Swings (55/35#)
4x on a 3:30 Interval
Snatch Max: 80#
Comments: I would have bet money I'd done a Snatch for Max at this point, but was surprised to see I didn't have one recorded. So 80? That's 25# over a weight I used in a WOD a couple weeks ago, and now I have a baseline. Had about 2 min rest between intervals and used 25# KB. Sprinting the run hurt my left thigh and my calves also hurt after, so did some stretching before we left. Katy suggested maybe we're too "old" to really sprint a run. I gave her the hairy eyeball (our birthdays are both within a week) but I also think she might be right!
In other news: I "won" the t-shirt competition, but question whether I really "competed" with anyone!
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.
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