7000/5000 OVERHEAD ANYHOW
get the prescribed total weight from floor to overhead every rep however you want. For time.
I did 77 reps at 65# power snatches. 10.31
My time last time at this weight was faster and I think at 85# was a few minutes higher...12 something maybe.
Last time 5000# overhead with a 35# kettlebell with only one arm...was 17.32 or suckiness. I mean the first 70 or so OK, but that was like 142 reps or something. I think I did 20-30 only as C&J the rest snatch...much easier. Although my hand are still not 100% healed from the torn off blisters and calluses.
I stayed with the 65# because I still can't do much with my left had overhead. I can clean it I can straight power clean the weight, because my hand doesn't absorb much impact. Funny, because thrusters even at 65# make it still hurt like an SOB. An push press with 35# can still definitely cause pain.
My grip is shot after almost 1-1.5 months of not or practically not using my left hand, so now pullups super suck again, dips are almost impossible, HSPU hurt a bit, any weight overhead except KB, and the grip thing is effecting my deadlifts. When I thought about that last night and today, it was always the grip of my left hand that was causing slippage, hitching etc. I gotta get that back!!!!
Thursday, October 15, 2009
Wednesday, October 14, 2009
So, I haven't been able to post anything as my computer is being fixed. Something got it that has ended in the need to be rebuilt. So postings will be when I remember and have access to a computer.
PUSH/PULL- (Oct 7, 09)
3x3 Bench Press and Deadlift
For Weight
BP- 125, 130, 135x2
DL- 255, 270, 285
I got 2 reps in at my current 1 rep max...got #3 almost halfway, then did 145 in a negative.
New 3 PR for deadlift (previously 275). Yipppeee!
(Oct 9, 09)
5 rounds for time (20 minute cut off)
8 tire flips
6 HSPU
4 Front squats (125#)
20.17 (2 little blues down, ft on box = assistance for HSPU) everything else was as prescribed the big girl tire and 125# for the front squats. The front squats was the easiest thing although the tire flips weren't too bad, more "tiring" than anything (HEHEHE). The HSPU were what slowed me down. But I liked it.
BACK SQUATS (Oct 10, 09)
Start with sets of 5 then go to sets of 3 when the weight dictates, if 3 get too heavy less weight working with box squats.
I finally broke the parallel mark, although Coach says I break parallel on one side and am border line to just not on the other. I made it up to like 195 for sets of 5, then did sets of 3 at 205# and 215#. I probably could've done 5 at both of those weights if I hadn't done so many sets previous to that. This WOD session lasted 2 hours. I can't complain, I still need to work at the depth, but I still felt pretty strong, just slower coming up.
1 HAND KB LADDER (Oct 12, 09)
pick a weight and complete a ladder from 1-10-1 (doing the 10 round only once). For time.
6.32 @ 16kg
Last time I did this I got 7.11. I even said to Coach prior to starting I didn't think I would be able to match that time that night let alone break it. But once we go going I just kept pushing through and did break the time almost 40 seconds :) I could handle that. Then we worked in 3 sets of bench press sets of 5, I did 115, 120 and at 125 I think only got 3 I think. Not bad after working the ladder.
Tonight (Oct 14, 09) DEADLIFT 5x3
255, 275, 290 all sets of 3 (new PR by 5# by the way!)
305x1
then 2 attempts at 325#.
My first attempt at 325# almost happened. I broke the ground by a few inches even, then just stopped.
After everyone else in the group finished that round I attempted the 325# again and didn't even break floor I don't believe. I think if I really pulled on that rep I might have injured myself so I stopped. Maybe if I hadn't done so many heavy 3 rep sets first I could've gotten it...who knows.
PUSH/PULL- (Oct 7, 09)
3x3 Bench Press and Deadlift
For Weight
BP- 125, 130, 135x2
DL- 255, 270, 285
I got 2 reps in at my current 1 rep max...got #3 almost halfway, then did 145 in a negative.
New 3 PR for deadlift (previously 275). Yipppeee!
(Oct 9, 09)
5 rounds for time (20 minute cut off)
8 tire flips
6 HSPU
4 Front squats (125#)
20.17 (2 little blues down, ft on box = assistance for HSPU) everything else was as prescribed the big girl tire and 125# for the front squats. The front squats was the easiest thing although the tire flips weren't too bad, more "tiring" than anything (HEHEHE). The HSPU were what slowed me down. But I liked it.
BACK SQUATS (Oct 10, 09)
Start with sets of 5 then go to sets of 3 when the weight dictates, if 3 get too heavy less weight working with box squats.
I finally broke the parallel mark, although Coach says I break parallel on one side and am border line to just not on the other. I made it up to like 195 for sets of 5, then did sets of 3 at 205# and 215#. I probably could've done 5 at both of those weights if I hadn't done so many sets previous to that. This WOD session lasted 2 hours. I can't complain, I still need to work at the depth, but I still felt pretty strong, just slower coming up.
1 HAND KB LADDER (Oct 12, 09)
pick a weight and complete a ladder from 1-10-1 (doing the 10 round only once). For time.
6.32 @ 16kg
Last time I did this I got 7.11. I even said to Coach prior to starting I didn't think I would be able to match that time that night let alone break it. But once we go going I just kept pushing through and did break the time almost 40 seconds :) I could handle that. Then we worked in 3 sets of bench press sets of 5, I did 115, 120 and at 125 I think only got 3 I think. Not bad after working the ladder.
Tonight (Oct 14, 09) DEADLIFT 5x3
255, 275, 290 all sets of 3 (new PR by 5# by the way!)
305x1
then 2 attempts at 325#.
My first attempt at 325# almost happened. I broke the ground by a few inches even, then just stopped.
After everyone else in the group finished that round I attempted the 325# again and didn't even break floor I don't believe. I think if I really pulled on that rep I might have injured myself so I stopped. Maybe if I hadn't done so many heavy 3 rep sets first I could've gotten it...who knows.
Tuesday, October 6, 2009
Well Wednesday all evening sessions were cancelled so no WOD. Thursday night I had to work so no WOD.
Friday however was "Ellen's Torture"
50, 40, 30, 20, 10
Jumping Squat 35#
Push Press 35#
Time- 22.04
I can't remember if this is my slowest time ever...but I think it is. Coach says it's because of the increased range of motion on my squats. I suppose that could be part of it. Although last time we did this I was slightly faster and probably at the same depth. I was pretty sore in the shoulders after 2-3 weeks minimum without using my left arm.
I also found out that push press still makes my hand hurt. Not nearly as much as it was but enough that I really have to push through the pain to keep going, even at such a light weight. My hand was shaking even before I finished the 50 round.
Saturday- I hadn't signed up, and I really like the strongman stuff they did. I was either going to call at 0645 and see if either session had an opening or just show up and try my luck, but alas the separation anxiety from the bed was too much to bear. I slept.
Monday- Helen
3 rounds of:
400m run
12 pullups
21 KB swings 16kg
time- 19.22 blue/mini band pullups...400m run round 1, 200 jump rope singles (jumping helen) rounds 2 & 3.
I did the run the first round and the running hasn't been too bad on most WODs lately, but the temp was in the 40s and my breathing disorder kicks in easier in lower temperatures definitely below 50 degrees as warned by the Dr. I thought I would be fine since the running as whole has been getting better and so has the breathing in general with and without my inhaler most of the time. I was wrong.
I got the numb teeth thing at only the 200m mark. This is something that usually doesn't kick in till I am almost finished or just after I finish when I push the breathing to the limit. It really sucked doing 95% of the workout in this manner. I was only able to take shallow breaths so the jump rope wasn't all that much easier. O/well I tried.
The "Heavy Helen" version is eaiser I think. Since there aren't many if any people that can do it unscaled (because of the weighted pullups). We had the discussion that if the WOD was a "Heavy" WOD and pullups were involved especially one where the pullups unscaled are weighted that those of us in bands needed to be doing them as dead hang in the level of least assistance that still allows for the pullups to be full range of motion chin over the bar no stretched neck. However the people that have been doing "Heavy Helen" have been allowed to kip making the lessened number of pullups with no added difficulty "easier" and the run is cut in half so the only thing done "heavier or harder" for most was the kettlebell swings which is only 1-2 sizes larger than normal and again for less reps...
Tonight we did TABATA INTERVALS
Thrusters 65#
Power cleans 65#
Burpees
Total reps- 86 (T=29, PC=41, B=16)
I suck at burpees...if I could do better at the pushup part I might be faster. I could've done more thrusters 1-3 per round except for 1, but my hand really was not liking the thrusters so I picked a number, hit and stopped with several seconds of work time still to go. Better to do this than over do it, not finish the thrusters and potentially cause the power cleans to suffer and have residual pain tomorrow. I did the same thing with the cleans although because I can catch decently on my shoulder (half to 3/4 of the time) these were a little easier on the hand.
If my hand had been at 100% I would've beat Jimmy (who had 87 reps) and had the highest reps of the day:) Next time!
Friday however was "Ellen's Torture"
50, 40, 30, 20, 10
Jumping Squat 35#
Push Press 35#
Time- 22.04
I can't remember if this is my slowest time ever...but I think it is. Coach says it's because of the increased range of motion on my squats. I suppose that could be part of it. Although last time we did this I was slightly faster and probably at the same depth. I was pretty sore in the shoulders after 2-3 weeks minimum without using my left arm.
I also found out that push press still makes my hand hurt. Not nearly as much as it was but enough that I really have to push through the pain to keep going, even at such a light weight. My hand was shaking even before I finished the 50 round.
Saturday- I hadn't signed up, and I really like the strongman stuff they did. I was either going to call at 0645 and see if either session had an opening or just show up and try my luck, but alas the separation anxiety from the bed was too much to bear. I slept.
Monday- Helen
3 rounds of:
400m run
12 pullups
21 KB swings 16kg
time- 19.22 blue/mini band pullups...400m run round 1, 200 jump rope singles (jumping helen) rounds 2 & 3.
I did the run the first round and the running hasn't been too bad on most WODs lately, but the temp was in the 40s and my breathing disorder kicks in easier in lower temperatures definitely below 50 degrees as warned by the Dr. I thought I would be fine since the running as whole has been getting better and so has the breathing in general with and without my inhaler most of the time. I was wrong.
I got the numb teeth thing at only the 200m mark. This is something that usually doesn't kick in till I am almost finished or just after I finish when I push the breathing to the limit. It really sucked doing 95% of the workout in this manner. I was only able to take shallow breaths so the jump rope wasn't all that much easier. O/well I tried.
The "Heavy Helen" version is eaiser I think. Since there aren't many if any people that can do it unscaled (because of the weighted pullups). We had the discussion that if the WOD was a "Heavy" WOD and pullups were involved especially one where the pullups unscaled are weighted that those of us in bands needed to be doing them as dead hang in the level of least assistance that still allows for the pullups to be full range of motion chin over the bar no stretched neck. However the people that have been doing "Heavy Helen" have been allowed to kip making the lessened number of pullups with no added difficulty "easier" and the run is cut in half so the only thing done "heavier or harder" for most was the kettlebell swings which is only 1-2 sizes larger than normal and again for less reps...
Tonight we did TABATA INTERVALS
Thrusters 65#
Power cleans 65#
Burpees
Total reps- 86 (T=29, PC=41, B=16)
I suck at burpees...if I could do better at the pushup part I might be faster. I could've done more thrusters 1-3 per round except for 1, but my hand really was not liking the thrusters so I picked a number, hit and stopped with several seconds of work time still to go. Better to do this than over do it, not finish the thrusters and potentially cause the power cleans to suffer and have residual pain tomorrow. I did the same thing with the cleans although because I can catch decently on my shoulder (half to 3/4 of the time) these were a little easier on the hand.
If my hand had been at 100% I would've beat Jimmy (who had 87 reps) and had the highest reps of the day:) Next time!
Wednesday, September 30, 2009
Tuesday-
4 Rounds- for time
400 m run
50 squats
Me- 23.30
I suppose I'd actually have to say that's pretty good. It takes me between 12-12 1/2 minutes to run a mile that means 11 minutes for squats. But I think some of that 11 minutes actually went to the run, as I think my pace slowed a little bit after my gluteus muscles started to cramp during the second round of running. It's something that happens with almost any squat running combination...worse with the alternation of only those exercises. But it is less than it has been in the past, so that's good, maybe in another year or so it won't happen except on rare occasions.
No WOD today...did some painting. Have to work tomorrow night...so no WOD for me there either. Maybe I'll workout during lunch, we'll see how that goes.
4 Rounds- for time
400 m run
50 squats
Me- 23.30
I suppose I'd actually have to say that's pretty good. It takes me between 12-12 1/2 minutes to run a mile that means 11 minutes for squats. But I think some of that 11 minutes actually went to the run, as I think my pace slowed a little bit after my gluteus muscles started to cramp during the second round of running. It's something that happens with almost any squat running combination...worse with the alternation of only those exercises. But it is less than it has been in the past, so that's good, maybe in another year or so it won't happen except on rare occasions.
No WOD today...did some painting. Have to work tomorrow night...so no WOD for me there either. Maybe I'll workout during lunch, we'll see how that goes.
Monday, September 28, 2009
BACK AGAIN
Well, I decided to try and start this back up again. It’s been oh 3-4 months since my last blog…we’ll see how well I can keep up.
Last week I worked out 3 days at Crossfit Battle Ready in Greeley as I was at a conference for work in Ft Collins and was not able to make it back to the metro area for my WODs.
It was nice seeing how another box runs their WODs and at that how 2 different trainers worked. I thoroughly enjoyed not only the trainers, but all the fellow crossfitters I worked out with. They truly demonstrated that sense of community between gyms that crossfit is routinely known for.
I took Friday off as Saturday I was going to participate in the Fight Gone Bad 4 Challenge. I must say Thanks to all those people between my Facebook friends and people who work for the City of Littleton that helped me not only reach, but more than double my fundraising goal for the event.
Those of us from DEFY that participated competed at Foothills Crossfit. I was looking forward to this WOD because 1. I really like the FGB, 2. for the first time I got to use the rowers in the workout the way it was originally designed (we usually substitute double unders as we have no rowing machines.) I must say I liked the rower in the WOD, but didn’t like the time loss waiting for the previous rower to exit the machine.
The FGB as prescribed is:
Wallball 14# (at DEFY 16#)
SDLHP 55# (same as DEFY)
Box Jumps 20” (16” at DEFY)
Push press 55# (same as DEFY)
Row for calories, added at reps (double unders at DEFY)
I am unable to do a “jump” on the 20” box, so I did step-ups. The unscaled box jump height for women is 16” for this WOD. So, technically even though I did step-ups the height is scaled harder.
I wanted to start at the rower, but Ellen got there just before me, so I started on push press. Thinking back I wish I had started on box jumps, then no-one would have been on the rower just before me and I could’ve got more calories.
My results look like the following:
Exercise R1 R2 R3 total
WB 10 10 8 28
SDLHP 24 24 22 70
BoxJ 14 11 10 35
PP 29 22 15 66
Row 12 16 10 38
My Total Reps = 237
I had the highest reps for the women at Foothills. If I didn’t have someone on the rower directly in front of me, I would have had more calories to boost that score, but o/well.
After the workout, I went to DEFY to help with the move to the new place. I think the new place will be nice.
Tonight we used the jump ropes and 10-12 dumb bells left behind and did
ANNIE
50, 40, 30, 20, 10
Double unders
Situps
My time- 17 something (I completely forget what the seconds were.)
This time was slow. I was super sucking on the 50 & 40 rounds on double unders. I started to get quite a few in doubles and triples starting in the 30s. I need to get better at them….my time should definitely be much lower on this workout.
I can’t say I am looking forward to tomorrow’s WOD running coupled with squats… usually ends in a gluteus minimus cramp that can almost feel debilitating until I get it stretched back out, but hopefully this won’t be a problem. I’ll just have to think positive J
Last week I worked out 3 days at Crossfit Battle Ready in Greeley as I was at a conference for work in Ft Collins and was not able to make it back to the metro area for my WODs.
It was nice seeing how another box runs their WODs and at that how 2 different trainers worked. I thoroughly enjoyed not only the trainers, but all the fellow crossfitters I worked out with. They truly demonstrated that sense of community between gyms that crossfit is routinely known for.
I took Friday off as Saturday I was going to participate in the Fight Gone Bad 4 Challenge. I must say Thanks to all those people between my Facebook friends and people who work for the City of Littleton that helped me not only reach, but more than double my fundraising goal for the event.
Those of us from DEFY that participated competed at Foothills Crossfit. I was looking forward to this WOD because 1. I really like the FGB, 2. for the first time I got to use the rowers in the workout the way it was originally designed (we usually substitute double unders as we have no rowing machines.) I must say I liked the rower in the WOD, but didn’t like the time loss waiting for the previous rower to exit the machine.
The FGB as prescribed is:
Wallball 14# (at DEFY 16#)
SDLHP 55# (same as DEFY)
Box Jumps 20” (16” at DEFY)
Push press 55# (same as DEFY)
Row for calories, added at reps (double unders at DEFY)
I am unable to do a “jump” on the 20” box, so I did step-ups. The unscaled box jump height for women is 16” for this WOD. So, technically even though I did step-ups the height is scaled harder.
I wanted to start at the rower, but Ellen got there just before me, so I started on push press. Thinking back I wish I had started on box jumps, then no-one would have been on the rower just before me and I could’ve got more calories.
My results look like the following:
Exercise R1 R2 R3 total
WB 10 10 8 28
SDLHP 24 24 22 70
BoxJ 14 11 10 35
PP 29 22 15 66
Row 12 16 10 38
My Total Reps = 237
I had the highest reps for the women at Foothills. If I didn’t have someone on the rower directly in front of me, I would have had more calories to boost that score, but o/well.
After the workout, I went to DEFY to help with the move to the new place. I think the new place will be nice.
Tonight we used the jump ropes and 10-12 dumb bells left behind and did
ANNIE
50, 40, 30, 20, 10
Double unders
Situps
My time- 17 something (I completely forget what the seconds were.)
This time was slow. I was super sucking on the 50 & 40 rounds on double unders. I started to get quite a few in doubles and triples starting in the 30s. I need to get better at them….my time should definitely be much lower on this workout.
I can’t say I am looking forward to tomorrow’s WOD running coupled with squats… usually ends in a gluteus minimus cramp that can almost feel debilitating until I get it stretched back out, but hopefully this won’t be a problem. I’ll just have to think positive J
Wednesday, June 3, 2009
5000 OVERHEAD
5000# OVERHEAD (anyhow)
060309- 10.19
I chose 65# for 77 reps using the power snatch. I decided since I never seem to be there for snatch work, I'd do this workout this way. I probably could've done it with cleans and some form of press faster, because my power clean is much much better. I can say that 10.19 I can live with, a couple more reps (literally) and 10# more weight than Randy, and my time was either the same or better than my last Randy time even with the extra weight.
My shoulder was still quite sore so anything overhead was not going to feel good. It might've been a little eaiser with power clean and some sort of press, but if it's already sore, and going to be more sore, I thought the lighter weight with this might be OK. I think I'll live, but man since last Tuesday it's been a pretty heavy shoulder work fairly consistently. I am definitely ready for my day off tomorrow. Alway seem to miss tomorrow's variation of Helen too...don't think I've done it even once.
060309- 10.19
I chose 65# for 77 reps using the power snatch. I decided since I never seem to be there for snatch work, I'd do this workout this way. I probably could've done it with cleans and some form of press faster, because my power clean is much much better. I can say that 10.19 I can live with, a couple more reps (literally) and 10# more weight than Randy, and my time was either the same or better than my last Randy time even with the extra weight.
My shoulder was still quite sore so anything overhead was not going to feel good. It might've been a little eaiser with power clean and some sort of press, but if it's already sore, and going to be more sore, I thought the lighter weight with this might be OK. I think I'll live, but man since last Tuesday it's been a pretty heavy shoulder work fairly consistently. I am definitely ready for my day off tomorrow. Alway seem to miss tomorrow's variation of Helen too...don't think I've done it even once.
PUSH/PULL
PUSH/PULL- 3 ROUNDS of 3 REPS
BENCHPRESS + DEADLIFT
060209- BP: 115/115/115
DL: 235 (closed stance)/255 (sumo)/255 (sumo)
I was ready to KICK this workout when I showed up. I figured for 3's this would be good and I would get good weights. BOY WAS I WRONG! My shoulders and chest were super sore from Cindy. That makes benchpress a little difficult, considering the shoulder soreness 115 was OK, but I had wanted to go for more, but didn't want to over do the shoulder again.
The deadlift on the other hand...I have hit 275 for 3 before, 265 more than once and 255 for 3 on a regular basis. However, I decided to work on my closed stance, which just doesn't feel awkward, it's actually difficult for me to get set up with correct form, so I was OK with 235 in that stance...still a decent weight since I can't remember the last time outside of certifications and 1 functional day that I just just deadlift for weight in that stance. I switched to sumo stance for the last 2 sets, got the weight belt and wanted to do 275. I attempted on pull and couldn't even break the floor. I went to 255 knowing that should be pretty easy...man on rep 3 I was crooked and had to do a small hitch on the left side at the top. The third round was just as bad. I stayed at 255 and was glad to put this one to bed.
BENCHPRESS + DEADLIFT
060209- BP: 115/115/115
DL: 235 (closed stance)/255 (sumo)/255 (sumo)
I was ready to KICK this workout when I showed up. I figured for 3's this would be good and I would get good weights. BOY WAS I WRONG! My shoulders and chest were super sore from Cindy. That makes benchpress a little difficult, considering the shoulder soreness 115 was OK, but I had wanted to go for more, but didn't want to over do the shoulder again.
The deadlift on the other hand...I have hit 275 for 3 before, 265 more than once and 255 for 3 on a regular basis. However, I decided to work on my closed stance, which just doesn't feel awkward, it's actually difficult for me to get set up with correct form, so I was OK with 235 in that stance...still a decent weight since I can't remember the last time outside of certifications and 1 functional day that I just just deadlift for weight in that stance. I switched to sumo stance for the last 2 sets, got the weight belt and wanted to do 275. I attempted on pull and couldn't even break the floor. I went to 255 knowing that should be pretty easy...man on rep 3 I was crooked and had to do a small hitch on the left side at the top. The third round was just as bad. I stayed at 255 and was glad to put this one to bed.
CINDY
CINDY- 20 MINUTES AS MANY ROUNDS AS POSSIBLE
5 PULLUPS
10 PUSHUPS
15 SQUATS
060109- 5 rounds + pullups + 1 pushup (MODS- blu/mini bands & full pushup negatives)
I'm really just not a Cindy fan. The combination of pullups and pushups still just makes my shoulder quiver and a little sore. I consider the P&P combo about as sucky as the running/squat combination. O/well, I finished it the best I could with the mods what more is there.
5 PULLUPS
10 PUSHUPS
15 SQUATS
060109- 5 rounds + pullups + 1 pushup (MODS- blu/mini bands & full pushup negatives)
I'm really just not a Cindy fan. The combination of pullups and pushups still just makes my shoulder quiver and a little sore. I consider the P&P combo about as sucky as the running/squat combination. O/well, I finished it the best I could with the mods what more is there.
Friday, May 29, 2009
I CAN LIVE WITH THAT!
FILTHY 50- complete the following for time- 45 minute cutoff
BOX JUMPS 20"
JUMPING PULLUPS
KB SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS 35#
BACK EXTENSIONS
WALLBALL 16#
BURPEES
DOUBLE UNDERS
052909- 43.24 was my time with only 2 modifications- knee ups for K2E and 16" box for the box jumps.
I am happy to have finished before the cutoff, it was tough though. The knees to elbows I judt need to work on and drop some pounds. The box jumps are another story...we'll have to wait and see. I was pretty whiney before this one started today too.
BOX JUMPS 20"
JUMPING PULLUPS
KB SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS 35#
BACK EXTENSIONS
WALLBALL 16#
BURPEES
DOUBLE UNDERS
052909- 43.24 was my time with only 2 modifications- knee ups for K2E and 16" box for the box jumps.
I am happy to have finished before the cutoff, it was tough though. The knees to elbows I judt need to work on and drop some pounds. The box jumps are another story...we'll have to wait and see. I was pretty whiney before this one started today too.
Thursday, May 28, 2009
SOME GOOD, BAD & UGLY...or SUPER UGLY
CHALLENGE STATIONS-
3 rounds max reps...1 minute per station, continuous clock, 1 minute rest between rounds
KB SWINGS 16kg
BURPEES
GOBLET SQUATS 25#
PULLUPS
SPLIT JUMPS
SANDBAG CLEANS 50#
052209- 215 (MODS- blu/mini combo pullups, lunges)
6 reps less than last time, but I made my pullups harder, and I had a KB mishap that cost me about 30 seconds, which is quite a few swings. I would've had more reps if I hadn't had that mishap even with the harder pullups. I may always have to write this up in blue because of the split jumps, as due to my bum leg, struggle just to do unweighted lunges. I guess I'll just have to deal and be extra happy if I ever am able to do them.
Saturday and Sunday I was at the Rippetoe barbell certification. We learned how to improve our form and teach for the low bar back squat, press, bench press, closed stance deadlift and power cleans.
I learned a new grip for my press and bench press that made them easier on my wrist, had my down position on the bench adjusted and found a better foot position, my grip and my stance (I had a too narrow stance) were the only corrections to my form on the press, although he showed us a different way to get our heads out of the way too. The squat my only problem as always was depth, I was the only one that didn't get their depth problem fixed. I will still have to work on it, but have a slightly different stance and way to do that. I was also told that due to "thigh girth" many people, may actually miss when I do finally break parallel as that girth can make it harder to see.
On closed stance deadlift, I was told that the shorter length of my arms in proportion to my legs, will make getting into the stance correctly a bit of a struggle, although if I used a mixed grip for some reason I can get it easier...even when it's a light weight that I could easily lift with a double overhand grip. He did also state that one should use the double overhand grip to work on grip strength and only swith to the mixed grip when necessary, and should always alternate which hand is over hand to prevent shoulder problems.
My cleans...until I got very fatigued were good. When I got fatigued I had trouble getting the bar up and pulled too soon with my arms, but the last few were the only ones I was having these problems with.
In my defense cleans were the last lift on Sunday, I got up on Saturday at 6am and got 2 hours of sleep that night before being called in to work for a shooting, working 7 hours, missing the first 2 hours of Sunday's session, coming in straight from work and going on through....I also had only eaten dinner the previous evening and lunch on Sunday. Overall I'd rate this high on what I learned as we were taught the science/biomechanics of the forms being taught/preformed the way we did.
I took Monday and Tuesday off as I was still exhausted.
PRESS (3x1), PUSH PRESS (3x3), PUSH JERK (3x5) for weight
052709- P= 90, 95 (failed), 92 (failed)
PP= 100, 115x2, 115x2
PJ= 105, 100, 95
All my weights were pathetic....this was the day I was embracing SUCKINESS! I have done more weight on all of these lifts on multiple occassions. Usually when we do this one we get to choose between a plain jane puch jerk and a split jerk also, which I prefer the split jerk as for some reason I have problems with my left foot on a straight PJ. Let's just say I was still a tired, definitely sore in the shoulders and well...just flat out sucking.
KB HELL- TABATA STYLE KBs, 20 seconds on 10 seconds off, 8 rounds per exercise, 1 minute rest between exercise...for MAX REPS
FRONT SQUATS
CLEAN & JERK
BENTOVER ROWS
ALTERNATING FLOOR PRESS
16kg all exercises- 1KB in each hand
052809- 154
This is the first time we've done this workout for max reps...in the past the score has always been recorded as the lowest reps for each exercise. Also, there used to be 2 handed KB swings (one bell) on the end, but this was removed this time. That was a big rep getter. I think I like max reps better. Today the bentover rows were done with both arms in motion up and down at the same time. In the past we have done this with alternating hands with the rest position at the top and once with rest position at the bottom. I think I like alternating better and prefer the rest position at the bottom. I lost reps on this exercise this time. The floor press is the hardest for me followed by the cleans. The cleans are more time consuming though besides the toughness, so the reps are usually fairly low. The alternating floor press uses the up position as the "rest" position for the hand not working on that rep...
TOMORROW IS THE FILTHY 50...I'm already feeling beatup....but I guess I'll just have to say something like "game on" or "bring it on"
3 rounds max reps...1 minute per station, continuous clock, 1 minute rest between rounds
KB SWINGS 16kg
BURPEES
GOBLET SQUATS 25#
PULLUPS
SPLIT JUMPS
SANDBAG CLEANS 50#
052209- 215 (MODS- blu/mini combo pullups, lunges)
6 reps less than last time, but I made my pullups harder, and I had a KB mishap that cost me about 30 seconds, which is quite a few swings. I would've had more reps if I hadn't had that mishap even with the harder pullups. I may always have to write this up in blue because of the split jumps, as due to my bum leg, struggle just to do unweighted lunges. I guess I'll just have to deal and be extra happy if I ever am able to do them.
Saturday and Sunday I was at the Rippetoe barbell certification. We learned how to improve our form and teach for the low bar back squat, press, bench press, closed stance deadlift and power cleans.
I learned a new grip for my press and bench press that made them easier on my wrist, had my down position on the bench adjusted and found a better foot position, my grip and my stance (I had a too narrow stance) were the only corrections to my form on the press, although he showed us a different way to get our heads out of the way too. The squat my only problem as always was depth, I was the only one that didn't get their depth problem fixed. I will still have to work on it, but have a slightly different stance and way to do that. I was also told that due to "thigh girth" many people, may actually miss when I do finally break parallel as that girth can make it harder to see.
On closed stance deadlift, I was told that the shorter length of my arms in proportion to my legs, will make getting into the stance correctly a bit of a struggle, although if I used a mixed grip for some reason I can get it easier...even when it's a light weight that I could easily lift with a double overhand grip. He did also state that one should use the double overhand grip to work on grip strength and only swith to the mixed grip when necessary, and should always alternate which hand is over hand to prevent shoulder problems.
My cleans...until I got very fatigued were good. When I got fatigued I had trouble getting the bar up and pulled too soon with my arms, but the last few were the only ones I was having these problems with.
In my defense cleans were the last lift on Sunday, I got up on Saturday at 6am and got 2 hours of sleep that night before being called in to work for a shooting, working 7 hours, missing the first 2 hours of Sunday's session, coming in straight from work and going on through....I also had only eaten dinner the previous evening and lunch on Sunday. Overall I'd rate this high on what I learned as we were taught the science/biomechanics of the forms being taught/preformed the way we did.
I took Monday and Tuesday off as I was still exhausted.
PRESS (3x1), PUSH PRESS (3x3), PUSH JERK (3x5) for weight
052709- P= 90, 95 (failed), 92 (failed)
PP= 100, 115x2, 115x2
PJ= 105, 100, 95
All my weights were pathetic....this was the day I was embracing SUCKINESS! I have done more weight on all of these lifts on multiple occassions. Usually when we do this one we get to choose between a plain jane puch jerk and a split jerk also, which I prefer the split jerk as for some reason I have problems with my left foot on a straight PJ. Let's just say I was still a tired, definitely sore in the shoulders and well...just flat out sucking.
KB HELL- TABATA STYLE KBs, 20 seconds on 10 seconds off, 8 rounds per exercise, 1 minute rest between exercise...for MAX REPS
FRONT SQUATS
CLEAN & JERK
BENTOVER ROWS
ALTERNATING FLOOR PRESS
16kg all exercises- 1KB in each hand
052809- 154
This is the first time we've done this workout for max reps...in the past the score has always been recorded as the lowest reps for each exercise. Also, there used to be 2 handed KB swings (one bell) on the end, but this was removed this time. That was a big rep getter. I think I like max reps better. Today the bentover rows were done with both arms in motion up and down at the same time. In the past we have done this with alternating hands with the rest position at the top and once with rest position at the bottom. I think I like alternating better and prefer the rest position at the bottom. I lost reps on this exercise this time. The floor press is the hardest for me followed by the cleans. The cleans are more time consuming though besides the toughness, so the reps are usually fairly low. The alternating floor press uses the up position as the "rest" position for the hand not working on that rep...
TOMORROW IS THE FILTHY 50...I'm already feeling beatup....but I guess I'll just have to say something like "game on" or "bring it on"
Wednesday, May 20, 2009
FUNCTIONAL FOCUS- DEADLIFT
We worked on deadlift form. I spent the whole time working on the closed form as I typically do the sumo stance and would like to be able to do either stance well. I went to 185#, probably could've went higher and kept good form. I continue to work on it.
TGUs and FRONT SQUATS (3x1 for each exercise)
052009- TGU- 45#barbell, 35#bb, 35/3bb
FS- 155#, 170#, 180#
New PR on the front squats can't remember if it's a 5# or 10# PR.
The TGUs were a bit difficult. This is the first time I've done them actually since taking time off for my shoulder. The 45# set actually felt a little heavy even though I have done more weight. I could feel a bit of stretching or pulling through my shoulder, so for the next 2 sets I went down to 35#. Better to start a little lighter and re-gain that bit of strength needed to do these again at heavier weights.
We worked on deadlift form. I spent the whole time working on the closed form as I typically do the sumo stance and would like to be able to do either stance well. I went to 185#, probably could've went higher and kept good form. I continue to work on it.
TGUs and FRONT SQUATS (3x1 for each exercise)
052009- TGU- 45#barbell, 35#bb, 35/3bb
FS- 155#, 170#, 180#
New PR on the front squats can't remember if it's a 5# or 10# PR.
The TGUs were a bit difficult. This is the first time I've done them actually since taking time off for my shoulder. The 45# set actually felt a little heavy even though I have done more weight. I could feel a bit of stretching or pulling through my shoulder, so for the next 2 sets I went down to 35#. Better to start a little lighter and re-gain that bit of strength needed to do these again at heavier weights.
Monday, May 18, 2009
WOO HOO DOUBLE UNDERS!!
ANNIE 50, 40, 30, 20, 10- DOUBLE UNDERS & SITUPS- for time
051609- 22.28 did this with DU attempts and finally at somewhere between rep 145-147 I finally got double unders!!!WOO HOO!!! I did 11 for my ten round I was so excited, then after the 10 situps, I did some more DUs. Hopefully when I try them again say maybe tomorrow, I'll still be able to do them.
HEAVY FRAN- 15, 12, 9- THRUSTERS 95#, WEIGHTED PULLUPS 20#- for time
051809- 15.58 95# and green banded dead hang pullups
I am not a fan of Fran, that's for sure, but I actually think I like HEAVY FRAN better than the regular version. Not enough racks were there so I had to pull the weight from the floor for the thrusters, but that was better than the thrusters.
My biggest problem with thrusters is that they make my wrists hurt, even wearing the wraps, although the wraps do lessen that effect a little bit. They also for some reason make my arch of my feet hurt and the bands on the pullups amplify that.
051609- 22.28 did this with DU attempts and finally at somewhere between rep 145-147 I finally got double unders!!!WOO HOO!!! I did 11 for my ten round I was so excited, then after the 10 situps, I did some more DUs. Hopefully when I try them again say maybe tomorrow, I'll still be able to do them.
HEAVY FRAN- 15, 12, 9- THRUSTERS 95#, WEIGHTED PULLUPS 20#- for time
051809- 15.58 95# and green banded dead hang pullups
I am not a fan of Fran, that's for sure, but I actually think I like HEAVY FRAN better than the regular version. Not enough racks were there so I had to pull the weight from the floor for the thrusters, but that was better than the thrusters.
My biggest problem with thrusters is that they make my wrists hurt, even wearing the wraps, although the wraps do lessen that effect a little bit. They also for some reason make my arch of my feet hurt and the bands on the pullups amplify that.
Friday, May 15, 2009
8 x 200m running- for time
051309- 112-111-116-120-120-121-123-121
Well, let's just say me and running haven't been doing so well lately. For some reason the leg keeps getting shooting pain knee to ankle, although I think the pain originates somewhere near fracture sight and shoots both directions....only when my right foot/leg impacts on its step. O/well maybe eventually it will go away again. Last time we did this my slowest time was 120 I think, but 7 or the 8 rounds were in the teens. Still slower than almost everyone, but better than most of the times being in the 120's. UGGHHH!!!
SINGLE HAND KB CLEAN & JERK (20kg)- max reps in 10 minutes, you can switch hands as necessary, and can set the weight down.
051509- 44 as Rx'd
Not a huge number, but I can live with it. If I could jerk the weight as fast/easily with the left arm as I can with the right, my reps would've been higher. But I can handle 44 for a beginning number as this is the first time we've done this workout.
051309- 112-111-116-120-120-121-123-121
Well, let's just say me and running haven't been doing so well lately. For some reason the leg keeps getting shooting pain knee to ankle, although I think the pain originates somewhere near fracture sight and shoots both directions....only when my right foot/leg impacts on its step. O/well maybe eventually it will go away again. Last time we did this my slowest time was 120 I think, but 7 or the 8 rounds were in the teens. Still slower than almost everyone, but better than most of the times being in the 120's. UGGHHH!!!
SINGLE HAND KB CLEAN & JERK (20kg)- max reps in 10 minutes, you can switch hands as necessary, and can set the weight down.
051509- 44 as Rx'd
Not a huge number, but I can live with it. If I could jerk the weight as fast/easily with the left arm as I can with the right, my reps would've been higher. But I can handle 44 for a beginning number as this is the first time we've done this workout.
Tuesday, May 12, 2009
DAY 2 LEVEL I CERT
Started out with a Q&A session followed by a lecture on Deadlifts, SDLDPs and Medicine Ball Cleans. Then it was off for movement....
It was raining which I was OK with, that put us all in the gym instead most of us outside like Saturday. We worked on closed stance DL, which is awkward for me since I prefer the Sumo position for a straight DL. From there we worked on the SDLHPs. We spent alot of time in the bottom of the DL. Then we worked on Med Ball Cleans. I don't mind cleans, but I don't particularly like them with medicine balls. For me it totally ruins the move.
So, once we finished then we met as the large group did the push jerk progression with PV, then the medicine ball clean progression. From there the entire group had to complete 20 MB clean and jerks on command. We told when to start, had to catch below parallel in the squat clean, stay at the bottom till given the stand command, then wait till told to adjust the feet and do the push jerk to the catch and stay in the 1/4 squat till given the command to finish, then stay at lock out until told to reset. Anytime someone stopped, went without command or messed up the form, the rep didn't count. Luckily we still only did 23 total...listening to some of the instructors, that's pretty good.
We went back for a short lecture and then were told that we had to complete the WOD before we could go to lunch. For the WOD had everyone pair up and and coach and count for their partner. The actual WOD was 7 reps wallball...everyone male/female, tall/short to the 10 foot line, followed by 7 reps of burpees. As many rounds as possible in 10 minutes. If the ball did not CLEAR the line, that rep did not count, if your chest did not fully touch the floor on the burpee, or the form on the push up was bad, that rep did not count. I got 6 rounds...burpees on my knees. The WB was not a problem, the burpees sucked. The female with the most reps had 8 rounds and maybe a couple extra reps. The male with the most had 18 or 19 rounds.
After lunch we had another lecture. The movements for the afternoon had us in larger groups and we worked on progressions for snatch, muscle ups kipping pullups and rowing...we had to get our 500m "sprint" for the row...my time was 2.01 minutes. Not bad since I hadn't used one of these rowers before. The others in my group were somewhere between 1.30 and 2.00 minutes. Then we had another lecture to end the day. We got a T-shirt for this summer's XFIT games and a 25% off coupon for the XFIT store.
So into MONDAY for our regular WOD...my quads were toast, and we did:
THE OLY LIFT TOTAL
3 single rep attempts for max weight on:
SNATCH
CLEAN & JERK
I wasn't sure that I'd be able to get numbers worth anything since my legs were so sore....after finishing the workout, they felt the best they had felt since Saturday night before the sore/stiffness set in.
051109- snatch- 65/80/75
c & j- 80/100/110
My snatches had me pulling too early on the first 2 so I went back down 5# for my last one and got a decent one in. I seem to miss all the snatch WODs and for me the pull from the floor is much harder than the clean...I need to practice them, they didn't feel overly heavy, just awkward since the pull was off.
The c & j's weren't too bad. I didn't hit or break my current PR for this lift, but I did make it higher in weight than I thought I would.
TONIGHT- THE DIRTY DOZEN
12 reps of the following 12 exercises for time:
BURPEES
PULLUP TO CHEST
POWER CLEANS (95#)
THRUSTERS (95#)
JERKS (95#)
WALL BALL (12#)
RING DIPS
PULL TO INVERTED HANG
KB SNATCH (12 kg)
DECK SQUATS (12kg)
SDLHP (95#)
HSPU
051209- 21.45
MODS- (-/GRN-DH/85#/85#/85#/-/BIG BL/KNEE UPS/-/GOBLET/85#/BAND&BOX)
So the burpees, wall ball and KB snatches were the only things unscaled...although the burpees were LROM. I was closer to being able to get the deck squat than in the past and closer to unscaled weight on the barbell work than the pullups, ring dips, pull to inverted hang and HSPU.
It was an intense WOD but I liked it even though I had so many items scaled. It's a starting place.
Started out with a Q&A session followed by a lecture on Deadlifts, SDLDPs and Medicine Ball Cleans. Then it was off for movement....
It was raining which I was OK with, that put us all in the gym instead most of us outside like Saturday. We worked on closed stance DL, which is awkward for me since I prefer the Sumo position for a straight DL. From there we worked on the SDLHPs. We spent alot of time in the bottom of the DL. Then we worked on Med Ball Cleans. I don't mind cleans, but I don't particularly like them with medicine balls. For me it totally ruins the move.
So, once we finished then we met as the large group did the push jerk progression with PV, then the medicine ball clean progression. From there the entire group had to complete 20 MB clean and jerks on command. We told when to start, had to catch below parallel in the squat clean, stay at the bottom till given the stand command, then wait till told to adjust the feet and do the push jerk to the catch and stay in the 1/4 squat till given the command to finish, then stay at lock out until told to reset. Anytime someone stopped, went without command or messed up the form, the rep didn't count. Luckily we still only did 23 total...listening to some of the instructors, that's pretty good.
We went back for a short lecture and then were told that we had to complete the WOD before we could go to lunch. For the WOD had everyone pair up and and coach and count for their partner. The actual WOD was 7 reps wallball...everyone male/female, tall/short to the 10 foot line, followed by 7 reps of burpees. As many rounds as possible in 10 minutes. If the ball did not CLEAR the line, that rep did not count, if your chest did not fully touch the floor on the burpee, or the form on the push up was bad, that rep did not count. I got 6 rounds...burpees on my knees. The WB was not a problem, the burpees sucked. The female with the most reps had 8 rounds and maybe a couple extra reps. The male with the most had 18 or 19 rounds.
After lunch we had another lecture. The movements for the afternoon had us in larger groups and we worked on progressions for snatch, muscle ups kipping pullups and rowing...we had to get our 500m "sprint" for the row...my time was 2.01 minutes. Not bad since I hadn't used one of these rowers before. The others in my group were somewhere between 1.30 and 2.00 minutes. Then we had another lecture to end the day. We got a T-shirt for this summer's XFIT games and a 25% off coupon for the XFIT store.
So into MONDAY for our regular WOD...my quads were toast, and we did:
THE OLY LIFT TOTAL
3 single rep attempts for max weight on:
SNATCH
CLEAN & JERK
I wasn't sure that I'd be able to get numbers worth anything since my legs were so sore....after finishing the workout, they felt the best they had felt since Saturday night before the sore/stiffness set in.
051109- snatch- 65/80/75
c & j- 80/100/110
My snatches had me pulling too early on the first 2 so I went back down 5# for my last one and got a decent one in. I seem to miss all the snatch WODs and for me the pull from the floor is much harder than the clean...I need to practice them, they didn't feel overly heavy, just awkward since the pull was off.
The c & j's weren't too bad. I didn't hit or break my current PR for this lift, but I did make it higher in weight than I thought I would.
TONIGHT- THE DIRTY DOZEN
12 reps of the following 12 exercises for time:
BURPEES
PULLUP TO CHEST
POWER CLEANS (95#)
THRUSTERS (95#)
JERKS (95#)
WALL BALL (12#)
RING DIPS
PULL TO INVERTED HANG
KB SNATCH (12 kg)
DECK SQUATS (12kg)
SDLHP (95#)
HSPU
051209- 21.45
MODS- (-/GRN-DH/85#/85#/85#/-/BIG BL/KNEE UPS/-/GOBLET/85#/BAND&BOX)
So the burpees, wall ball and KB snatches were the only things unscaled...although the burpees were LROM. I was closer to being able to get the deck squat than in the past and closer to unscaled weight on the barbell work than the pullups, ring dips, pull to inverted hang and HSPU.
It was an intense WOD but I liked it even though I had so many items scaled. It's a starting place.
Saturday, May 9, 2009
So, Day 1 of the Crossfit Level I Cert down!
I have learned quite a bit. It's different working with some of these other trainers. Some of them I have seen on the videos from Crossfit.com and know that they are kick ass crossfitters.
We started the day with some lecture, then our first movement session was for squats. PVC was what was used. We broke out into groups and I got the self-proclaimed and fairly accurate "SQUAT NAZI" Rachel for my trainer for this sesssion. First we did air squats to check and learn form. We did some "Squat Therapy" squating right up close and personal to the wall. At one time when she told us to take another step closer to the wall. I was very close at that time...almost nose touching the surface. I got down into the squat OK and when she finally said "UP"...I fell flat on my ass. It was pretty damn funny. I was then told to take a step away from the wall. This was also after we had done a lot of air squats holding the position when and where she deemed...usually at the bottom for quite a while. And I realized when we started the whole squat thing how tight I was from Thursdays heavy squats.
Then we moved to front squats...this then began the process of shoulder achiness. We pretty much held the rack position for front squats for somewhere between 10-15 minutes...PVC got pretty damn heavy. Again we held the squat at the bottom many times for longer periods of time.
On to the overhead squat...we held the bar up active shoulders again forever and again spent a lot of time at the bottom position.
Immediately after this we did bottom to bottom tabata squats...lowest rep round was the score. I ended up with 4. Bottom to bottom means that the 10 second rest periods are spent staying the bottom of the squat...with good form...arms overhead, back curved, hips breaking parallel. One guy got 19 for his lowest rep set. OMG!
Then we had another lecture, then to lunch.
After lunch we had lecture on OH PRESS, PUSH PRESS and PUSH JERK.
We then spent about 30-40 minutes working on progessions and form for all 3. I learned at least one thing that I don't think I do on my presses that may make it easier. I'd like see how this compares to what I learn from Rippetoe at the end of the month.
After shoulder presses it was on to the WOD of the day...which they wouldn't tell us until time...it was one of my least faves...FRAN, the cut off time was 10 minutes, and I thought I dodged Daniel that we were going to do as the replacement.
There were no bands for the pullups, jumping was the modification. Full range of motion. No chins way over the bar...chin down...to full arm extentions to the relaxed position at the bottom, didn't count.
My time was 9.09. I ended up using 55# because all the 65# were in use. There were not a ton of women, and not a ton of bars...I was just happy I actually finished before cut off. The explaination for this style of modification only made sense to me...
We ended the day with a short lecture.
Let's just say my knees are achy as are my shoulders....but I thoroughly enjoyed myself even still and am totally ready for tomorrow...Game on!
I have learned quite a bit. It's different working with some of these other trainers. Some of them I have seen on the videos from Crossfit.com and know that they are kick ass crossfitters.
We started the day with some lecture, then our first movement session was for squats. PVC was what was used. We broke out into groups and I got the self-proclaimed and fairly accurate "SQUAT NAZI" Rachel for my trainer for this sesssion. First we did air squats to check and learn form. We did some "Squat Therapy" squating right up close and personal to the wall. At one time when she told us to take another step closer to the wall. I was very close at that time...almost nose touching the surface. I got down into the squat OK and when she finally said "UP"...I fell flat on my ass. It was pretty damn funny. I was then told to take a step away from the wall. This was also after we had done a lot of air squats holding the position when and where she deemed...usually at the bottom for quite a while. And I realized when we started the whole squat thing how tight I was from Thursdays heavy squats.
Then we moved to front squats...this then began the process of shoulder achiness. We pretty much held the rack position for front squats for somewhere between 10-15 minutes...PVC got pretty damn heavy. Again we held the squat at the bottom many times for longer periods of time.
On to the overhead squat...we held the bar up active shoulders again forever and again spent a lot of time at the bottom position.
Immediately after this we did bottom to bottom tabata squats...lowest rep round was the score. I ended up with 4. Bottom to bottom means that the 10 second rest periods are spent staying the bottom of the squat...with good form...arms overhead, back curved, hips breaking parallel. One guy got 19 for his lowest rep set. OMG!
Then we had another lecture, then to lunch.
After lunch we had lecture on OH PRESS, PUSH PRESS and PUSH JERK.
We then spent about 30-40 minutes working on progessions and form for all 3. I learned at least one thing that I don't think I do on my presses that may make it easier. I'd like see how this compares to what I learn from Rippetoe at the end of the month.
After shoulder presses it was on to the WOD of the day...which they wouldn't tell us until time...it was one of my least faves...FRAN, the cut off time was 10 minutes, and I thought I dodged Daniel that we were going to do as the replacement.
There were no bands for the pullups, jumping was the modification. Full range of motion. No chins way over the bar...chin down...to full arm extentions to the relaxed position at the bottom, didn't count.
My time was 9.09. I ended up using 55# because all the 65# were in use. There were not a ton of women, and not a ton of bars...I was just happy I actually finished before cut off. The explaination for this style of modification only made sense to me...
We ended the day with a short lecture.
Let's just say my knees are achy as are my shoulders....but I thoroughly enjoyed myself even still and am totally ready for tomorrow...Game on!
Friday, May 8, 2009
WOW, Squats?!
BACK SQUATS 5x5 FOR WEIGHT
050709- 185-195-200-205-185
It just seems like so long since we've done these. Wow, that 205 felt heavy at least for 5...the first 1-3 were OK. The dizziness is getting better, I've been trying to make sure that I get my salt intake up where it's supposed to be for the last couple days, and it actually has made a difference. Maybe soon I'll have all that sort of stuff squared away.
Hope everyone has fun with today's WOD (Friday 5-8-09)...I'll be thinkin' of you while I'm not doing it:)
050709- 185-195-200-205-185
It just seems like so long since we've done these. Wow, that 205 felt heavy at least for 5...the first 1-3 were OK. The dizziness is getting better, I've been trying to make sure that I get my salt intake up where it's supposed to be for the last couple days, and it actually has made a difference. Maybe soon I'll have all that sort of stuff squared away.
Hope everyone has fun with today's WOD (Friday 5-8-09)...I'll be thinkin' of you while I'm not doing it:)
Tuesday, May 5, 2009
Some year I'll get back on the posting more regularly band wagon...
So Friday last week we did....
PUSH/PULL 3 rounds of 12
BENCHPRESS & DEADLIFT
FOR WEIGHT
050109- BP: 100/100/100
DL: 175/200/185
I was definitely stoked about the 100's across the board on the bench, as not too long ago we did sets of 12 on bench and I struggled at 90 and 95, and did a broken set of 11+1 for the 100 mark. I pretty sure I could've gone higher now after the fact, but really wanted to avoid a broken set that day, and didn't have the drive to go for it.
The DL, I knew grip was going to be my limiting factor. Again, I didn't want to go into a broken set. I went to 200 even though the easier barbell math would've said 205. I really considered 210, I went big on the second set after listening to what Coach's reccommendation for a starting place was. Grip was definitely the limiting factor as I can still feel the effects in my forearms today.
HELEN- 3 rounds
400m run
21 KB swings 16kg
12 pullups
050209- 19.11 (grn/grn)
I wasn't really on top of my game for this one....which seems to be an ongoing trend for this workout. For some reason lately, it seems my time keeps getting worse on this one. Usually either because something has severely aggravated my leg, or some other physical ailment is causing problems.
This time, my leg for some unknown reason was killing me on the run, it's very hard to limp and run at the same time, but I refuse to give into the pain from a 5 year old injury every time it acts up...the result, after the run on rounds 2 & 3 my eyes were definitely teared up. I didn't cry, it's the kind of pain that will cause that reaction, but I couldn't stop the physiological response to the pain...like when you get hit in the nose and the eyes go crazy regardless of the fact that even though yes it did hurt, you are laughing your ass off. My pullups were a little slowed from the sore forearms...overall, I was not super impressed with my workout this day.
OVERHEAD LUNGES (95#) 50 EACH LEG FOR TIME
050409- 13.11 did stepups on the 12" box with 43#
I haven't been able to do lunges since the very beginning with Coach sometime in what 2007. He tried to have me do them as part of my workouts off and on and I will try to do them to the best of my ability when they come up...but this is one thing that due to my leg/ankle/knee issues from the break may be something I permanently am unable to do...or at least do full range of motion with and keep good or decent form. Anyhow...I don't know what my problem was but I was having trouble keeping the 43# overhead and I really felt that I should've been able to go higher for sure. I know the overhead part adds a whole new dimension to things, but I have done the step ups with the weight on my shoulders as high as 80# or 85# on either a 12 or 16 inch box. O/well.
TUESDAY--NO NAME WOD
3 ROUNDS FOR TIME
20m BECKS BURPEES
180m run
20 SDLHP (55#)
20 situps
050509- 18.56 (or 53) something in that range.
I wasn't sure what to expect with this one as a whole, but I did know that for me the worst/slowest component was going to be the Becks Burpees which is essentially a burpee with a horizontal jump instead the the vertical jump for the last movement.
I did this unscaled and the burpees definitely took the longest amount of time. The highpulls and situps were taking no time at all. The run was a little slower than most days, but after the nine hundred jumps it took me to clear the 20m mark on the burpees the leg was a little sore so the continued impact soreness slowed me down a little, but I refused to scale something that I knew I should be able to do in the black.
As sick as this may sound...I actually kinda liked this one. My time will go down only when my burpees/jump and running get better/faster. I don't know how I would've liked 5 rounds yet, but give me time to improve the running and burpees/jumps and I'll give it a shot...I roughly averaged 6 minutes per round and slowed a little on the burpees the last round....I think the burpees took about 9 minutes per round...or at least that's how they felt.
So Friday last week we did....
PUSH/PULL 3 rounds of 12
BENCHPRESS & DEADLIFT
FOR WEIGHT
050109- BP: 100/100/100
DL: 175/200/185
I was definitely stoked about the 100's across the board on the bench, as not too long ago we did sets of 12 on bench and I struggled at 90 and 95, and did a broken set of 11+1 for the 100 mark. I pretty sure I could've gone higher now after the fact, but really wanted to avoid a broken set that day, and didn't have the drive to go for it.
The DL, I knew grip was going to be my limiting factor. Again, I didn't want to go into a broken set. I went to 200 even though the easier barbell math would've said 205. I really considered 210, I went big on the second set after listening to what Coach's reccommendation for a starting place was. Grip was definitely the limiting factor as I can still feel the effects in my forearms today.
HELEN- 3 rounds
400m run
21 KB swings 16kg
12 pullups
050209- 19.11 (grn/grn)
I wasn't really on top of my game for this one....which seems to be an ongoing trend for this workout. For some reason lately, it seems my time keeps getting worse on this one. Usually either because something has severely aggravated my leg, or some other physical ailment is causing problems.
This time, my leg for some unknown reason was killing me on the run, it's very hard to limp and run at the same time, but I refuse to give into the pain from a 5 year old injury every time it acts up...the result, after the run on rounds 2 & 3 my eyes were definitely teared up. I didn't cry, it's the kind of pain that will cause that reaction, but I couldn't stop the physiological response to the pain...like when you get hit in the nose and the eyes go crazy regardless of the fact that even though yes it did hurt, you are laughing your ass off. My pullups were a little slowed from the sore forearms...overall, I was not super impressed with my workout this day.
OVERHEAD LUNGES (95#) 50 EACH LEG FOR TIME
050409- 13.11 did stepups on the 12" box with 43#
I haven't been able to do lunges since the very beginning with Coach sometime in what 2007. He tried to have me do them as part of my workouts off and on and I will try to do them to the best of my ability when they come up...but this is one thing that due to my leg/ankle/knee issues from the break may be something I permanently am unable to do...or at least do full range of motion with and keep good or decent form. Anyhow...I don't know what my problem was but I was having trouble keeping the 43# overhead and I really felt that I should've been able to go higher for sure. I know the overhead part adds a whole new dimension to things, but I have done the step ups with the weight on my shoulders as high as 80# or 85# on either a 12 or 16 inch box. O/well.
TUESDAY--NO NAME WOD
3 ROUNDS FOR TIME
20m BECKS BURPEES
180m run
20 SDLHP (55#)
20 situps
050509- 18.56 (or 53) something in that range.
I wasn't sure what to expect with this one as a whole, but I did know that for me the worst/slowest component was going to be the Becks Burpees which is essentially a burpee with a horizontal jump instead the the vertical jump for the last movement.
I did this unscaled and the burpees definitely took the longest amount of time. The highpulls and situps were taking no time at all. The run was a little slower than most days, but after the nine hundred jumps it took me to clear the 20m mark on the burpees the leg was a little sore so the continued impact soreness slowed me down a little, but I refused to scale something that I knew I should be able to do in the black.
As sick as this may sound...I actually kinda liked this one. My time will go down only when my burpees/jump and running get better/faster. I don't know how I would've liked 5 rounds yet, but give me time to improve the running and burpees/jumps and I'll give it a shot...I roughly averaged 6 minutes per round and slowed a little on the burpees the last round....I think the burpees took about 9 minutes per round...or at least that's how they felt.
Tuesday, April 28, 2009
STRICT PRESS/FRONT SQUAT- 3x3 FOR WEIGHT
042809- press: 85/88.5/90
squat: 155/170/135
I didn't get a PR on the front squats like I would have hoped since I've done 170 for 5, but I can live with it. I was actually surprised on any weight that I was able to get down as far as I did which was pretty high for my front squat. My leg has been killing me all day, several times the pain was bad enough that my leg just gave out. I don't like that for sure. The pain roved all over from foot to knee. All I can say is I have had pain in the places previously and that it's related to the previous break, but I have not a clue what triggered it to start.
I can say that I was ok with my press. I did 85 for the first set, I was pretty sure I could do that. I wasn't so sure I could I'd get 90 for 3 so I went halfway there for the second round and was surprised to find that it went smoothly. When I did the 90 for round 3 I was pleasantly surprised at how smoothly and easily all 3 went.
Maybe that's a good sign the i be able to get to the century mark for at least one in the near future:)
042809- press: 85/88.5/90
squat: 155/170/135
I didn't get a PR on the front squats like I would have hoped since I've done 170 for 5, but I can live with it. I was actually surprised on any weight that I was able to get down as far as I did which was pretty high for my front squat. My leg has been killing me all day, several times the pain was bad enough that my leg just gave out. I don't like that for sure. The pain roved all over from foot to knee. All I can say is I have had pain in the places previously and that it's related to the previous break, but I have not a clue what triggered it to start.
I can say that I was ok with my press. I did 85 for the first set, I was pretty sure I could do that. I wasn't so sure I could I'd get 90 for 3 so I went halfway there for the second round and was surprised to find that it went smoothly. When I did the 90 for round 3 I was pleasantly surprised at how smoothly and easily all 3 went.
Maybe that's a good sign the i be able to get to the century mark for at least one in the near future:)
Monday, April 27, 2009
1 HANDED KB LADDER-
DO 1 WITH EACH HAND...THEN 2 WITH EACH HAND ETC TIL 10. DO THE 10s ONCE AND GO BACK DOWN TO 1. THIS IS FOR WEIGHT AND TIME.
042709- 7.11 16kg
I have to say that I was surprised and impressed that I got such a good time on this one as I have not used the 16kg before for this workout. I usually get a cramp in my right hip on the 7s...sometimes on the way up, sometimes on the way down. This didn't happen as bad as normal. Woo hoo!
I tried to do as Coach said and get all the way up through the 10s before taking a rest if needed. I was able to do this. I did stop after the 10s to breathe for a few seconds and get a quick drink, then re-did 10 for some reason so I skipped to 8, since 10s are only done once. I stopped again after the 8s, did 7 and 6 stopped for another couple seconds and then pushed through to the end. I hope I can repeat this next time.
We worked for only 1 round or 5 reps on handstand pushups. We were in the bands using the box. I did all 5, 4 of which were to the floor without the one extra band I was using to touch the floor the other day. I don't think I could've done 45 at the level yet, but they felt better than last time at the shoulder, and getting to and up from the floor. Having lost 8.5 pounds since last time might have helped a little though.
DO 1 WITH EACH HAND...THEN 2 WITH EACH HAND ETC TIL 10. DO THE 10s ONCE AND GO BACK DOWN TO 1. THIS IS FOR WEIGHT AND TIME.
042709- 7.11 16kg
I have to say that I was surprised and impressed that I got such a good time on this one as I have not used the 16kg before for this workout. I usually get a cramp in my right hip on the 7s...sometimes on the way up, sometimes on the way down. This didn't happen as bad as normal. Woo hoo!
I tried to do as Coach said and get all the way up through the 10s before taking a rest if needed. I was able to do this. I did stop after the 10s to breathe for a few seconds and get a quick drink, then re-did 10 for some reason so I skipped to 8, since 10s are only done once. I stopped again after the 8s, did 7 and 6 stopped for another couple seconds and then pushed through to the end. I hope I can repeat this next time.
We worked for only 1 round or 5 reps on handstand pushups. We were in the bands using the box. I did all 5, 4 of which were to the floor without the one extra band I was using to touch the floor the other day. I don't think I could've done 45 at the level yet, but they felt better than last time at the shoulder, and getting to and up from the floor. Having lost 8.5 pounds since last time might have helped a little though.
Tuesday, April 14, 2009
DA BEAR
THE BEAR
7 "REPS" OF THE BELOW LISTED BARBELL COMPLEX, ONCE THE 7 REPS IS STARTED THE WEIGHT CANNOT BE SET ON THE FLOOR TIL ALL 7 ARE COMPLETED. 5 ROUNDS FOR TOTAL WEIGHT.
CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS
041409- 440# total 95/85/90/85/85
This is 35# more than my last PR which was 2 times ago. I really wasn't feeling the bear today. Usually I may be apprehensive during the day before this workout, but once I get there and get going it's all good. That wasn't the case today. I struggled with the 95 and 90 sets, and a little with the 85s too. It's the overhead stuff that is slow coming back as the shoulder gets workouts put back in.
The 95 pound round felt better last time I did it. I don't remember it being quite this bad last time. When I finished my last set I couldn't even get my arms over my head. I struggled to even get them to shoulder height. I'm glad tomorrow is ANNIE.
7 "REPS" OF THE BELOW LISTED BARBELL COMPLEX, ONCE THE 7 REPS IS STARTED THE WEIGHT CANNOT BE SET ON THE FLOOR TIL ALL 7 ARE COMPLETED. 5 ROUNDS FOR TOTAL WEIGHT.
CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS
041409- 440# total 95/85/90/85/85
This is 35# more than my last PR which was 2 times ago. I really wasn't feeling the bear today. Usually I may be apprehensive during the day before this workout, but once I get there and get going it's all good. That wasn't the case today. I struggled with the 95 and 90 sets, and a little with the 85s too. It's the overhead stuff that is slow coming back as the shoulder gets workouts put back in.
The 95 pound round felt better last time I did it. I don't remember it being quite this bad last time. When I finished my last set I couldn't even get my arms over my head. I struggled to even get them to shoulder height. I'm glad tomorrow is ANNIE.
Monday, April 13, 2009
FILTHY STATIONS- 2 ROUNDS, 2 MINUTES REST BETWEEN ROUNDS
BOX JUMPS 20"
JUMPING PULLUPS
KETTLEBELL SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSHPRESS 35#
BACK EXTENSIONS
WALL BALL 16#
BURPEES
DOUBLE UNDERS
FOR TOTAL REPS
041009- 282 (MODS- 16"/BL/JUMP-K2E
I'd love to be able to do this unscaled, the one the farthest out at this time I think will be the box jumps.
BENCH PRESS 5x3 WITH 2 SECOND PAUSE
041309- 95/105/115/110/110
I struggled a little with the 115. I think I could have done it again, but since we were not supposed to go to failure, I went down 5 pounds for the last 2 sets. I think I'll be able to go higher once I get back into the groove on bench press. It still gets hard quick since it had been so long I'd done it prior to the shoulder injury (including prior to pain before "time off").
BOX JUMPS 20"
JUMPING PULLUPS
KETTLEBELL SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSHPRESS 35#
BACK EXTENSIONS
WALL BALL 16#
BURPEES
DOUBLE UNDERS
FOR TOTAL REPS
041009- 282 (MODS- 16"/BL/JUMP-K2E
I'd love to be able to do this unscaled, the one the farthest out at this time I think will be the box jumps.
BENCH PRESS 5x3 WITH 2 SECOND PAUSE
041309- 95/105/115/110/110
I struggled a little with the 115. I think I could have done it again, but since we were not supposed to go to failure, I went down 5 pounds for the last 2 sets. I think I'll be able to go higher once I get back into the groove on bench press. It still gets hard quick since it had been so long I'd done it prior to the shoulder injury (including prior to pain before "time off").
Thursday, April 9, 2009
FRAN
FRAN
21, 15, 9- THRUSTERS (65#) and PULLUPS FOR TIME
040909- 11.47 (Blue/jump)
I can't say I am a big fan of Fran. It's the thrusters really...I'm not a fan of thrusters. I suppose I can live with this time as last time I did this unscaled weight was December, before the shoulder injury. That time I used green bands- dead hang, 65# and had a time of 9.15. I realize I was jumping for this...but now I have a place to start with full weight and blue bands.
21, 15, 9- THRUSTERS (65#) and PULLUPS FOR TIME
040909- 11.47 (Blue/jump)
I can't say I am a big fan of Fran. It's the thrusters really...I'm not a fan of thrusters. I suppose I can live with this time as last time I did this unscaled weight was December, before the shoulder injury. That time I used green bands- dead hang, 65# and had a time of 9.15. I realize I was jumping for this...but now I have a place to start with full weight and blue bands.
Wednesday, April 8, 2009
I've been a little remiss in keeping up with my blog...I'll have to work on that, so far this week...
30, 20, 10- FOR TIME
KB SWINGS- 16kg
KB FLOOR PRESS- 16kg
KB GOBLET SQUATS- 16kg
FEET TO SKY
040609- 17.02 I did the first 30 floor presses with the 16kg because I was going to do this unscaled...but it took so long the first 30, and my shoulder started to hurt a bit so I gave in and dropped to 12kg for the remaining 30 floor presses. 12kg however was very easy, for as slow as 16kg went.
I did everything else as prescribed the rest of the way through. I actually really like this workout and once I can whip out the floor press with the 16s, the time on this will drop.
NEXT
7 DEADLIFTS 95#
7 SQUAT CLEANS 95#
7 PUSH PRESS (OR OVERHEAD ANYHOW) 95#
400m RUN
3 ROUNDS FOR TIME
040709- 21.57 I actually kind liked this one. If I drop a few pounds, get better at my running and better at the push press, I should be able to drop time. My deadlifts can get much faster. The cleans can get faster...it would be cooler if we could do them as power cleans if we are able, my time would go up then too. The hardest for me yesterday though was the overhead.
ON TO....
RENEGADE ROWS- 7x10 FOR WEIGHT
040809- 12kg (KB) full on/20# (DB) 6-10 on knees (and all rest on knees with DB)/20#/30#/30#/20#/20#
OK I may not like these, but I really didn't like them today. I felt them in an odd place which is the back of my shoulder. I was only doing shallow range of motion after discussing pushups with Melissa yesterday. I have only done about 8 negatives on the pushup front since I went out with the injury. I am going to start trying to add them in, but I think they'll come back slower than anything else. The 2 things that hurt the shoulder the most were/are bench press and push ups and the push ups definitely are the worst. Considering everything I think this went OK, even though I had to go to knee pushups...back to the starting block for full on pushups.
30, 20, 10- FOR TIME
KB SWINGS- 16kg
KB FLOOR PRESS- 16kg
KB GOBLET SQUATS- 16kg
FEET TO SKY
040609- 17.02 I did the first 30 floor presses with the 16kg because I was going to do this unscaled...but it took so long the first 30, and my shoulder started to hurt a bit so I gave in and dropped to 12kg for the remaining 30 floor presses. 12kg however was very easy, for as slow as 16kg went.
I did everything else as prescribed the rest of the way through. I actually really like this workout and once I can whip out the floor press with the 16s, the time on this will drop.
NEXT
7 DEADLIFTS 95#
7 SQUAT CLEANS 95#
7 PUSH PRESS (OR OVERHEAD ANYHOW) 95#
400m RUN
3 ROUNDS FOR TIME
040709- 21.57 I actually kind liked this one. If I drop a few pounds, get better at my running and better at the push press, I should be able to drop time. My deadlifts can get much faster. The cleans can get faster...it would be cooler if we could do them as power cleans if we are able, my time would go up then too. The hardest for me yesterday though was the overhead.
ON TO....
RENEGADE ROWS- 7x10 FOR WEIGHT
040809- 12kg (KB) full on/20# (DB) 6-10 on knees (and all rest on knees with DB)/20#/30#/30#/20#/20#
OK I may not like these, but I really didn't like them today. I felt them in an odd place which is the back of my shoulder. I was only doing shallow range of motion after discussing pushups with Melissa yesterday. I have only done about 8 negatives on the pushup front since I went out with the injury. I am going to start trying to add them in, but I think they'll come back slower than anything else. The 2 things that hurt the shoulder the most were/are bench press and push ups and the push ups definitely are the worst. Considering everything I think this went OK, even though I had to go to knee pushups...back to the starting block for full on pushups.
Tuesday, March 31, 2009
UGHH!
ELLEN'S TORTURE
50, 40, 30, 20, 10
JUMPING SQUATS 35#
PUSH PRESS 35#
033009- 19.37
So I took a couple of seconds off...just think how much would've come off if I could have inhaled more oxygen.
So since I've been sick, the plan was to go until the coughing started then see how things went from there. Then with the balance thing...my bar had a piece of yellow tape around the midline area, so as I was doing push presses I was seeing a yellow line glide in front of my face...it was sort of surreal, because my mind was telling me it was a side effect of the illness instead of an illusion from the tape on the bar.
After the 50's were done I had to put my hair farther up as well as I lost several strands of hair that got caught in the tape while on my back for the squats...that hurt.
Then, I have still been taking some things easy on my shoulder since it's getting better, so this is the first time I have actually done this workout since November. My shoulder got really tired so I did probably at least 70 or so of the jumping squats only holding the bar with my right hand/arm and letting the left side "be free". That adds a bit to the dimension of the workout as well.
I did start coughing about 5 minutes after finishing all the reps in this WOD...that was an evening killer. I coughed so much it caused Pukey's evil twin "Spastic Pukey" to visit...I was coughing so much my stomach decided to join the fun and when the coughing would wrech me foward I would then either dry heave of puke...this happened at least 3-4 times before I made it home, and a couple of times after. My head also felt as if it would explode any time I coughed. Then I started shaking due to the energy expelled to do the full body cough. All in all I did not sleep very well, and thus am a bit tired today... I am very glad tonights WOD is not met-con.
50, 40, 30, 20, 10
JUMPING SQUATS 35#
PUSH PRESS 35#
033009- 19.37
So I took a couple of seconds off...just think how much would've come off if I could have inhaled more oxygen.
So since I've been sick, the plan was to go until the coughing started then see how things went from there. Then with the balance thing...my bar had a piece of yellow tape around the midline area, so as I was doing push presses I was seeing a yellow line glide in front of my face...it was sort of surreal, because my mind was telling me it was a side effect of the illness instead of an illusion from the tape on the bar.
After the 50's were done I had to put my hair farther up as well as I lost several strands of hair that got caught in the tape while on my back for the squats...that hurt.
Then, I have still been taking some things easy on my shoulder since it's getting better, so this is the first time I have actually done this workout since November. My shoulder got really tired so I did probably at least 70 or so of the jumping squats only holding the bar with my right hand/arm and letting the left side "be free". That adds a bit to the dimension of the workout as well.
I did start coughing about 5 minutes after finishing all the reps in this WOD...that was an evening killer. I coughed so much it caused Pukey's evil twin "Spastic Pukey" to visit...I was coughing so much my stomach decided to join the fun and when the coughing would wrech me foward I would then either dry heave of puke...this happened at least 3-4 times before I made it home, and a couple of times after. My head also felt as if it would explode any time I coughed. Then I started shaking due to the energy expelled to do the full body cough. All in all I did not sleep very well, and thus am a bit tired today... I am very glad tonights WOD is not met-con.
Thursday, March 19, 2009
FUNCTIONAL KB
FUNCTIONAL FOCUS- KETTLEBELLS
We worked on a few reps of several KB exercises to learn the form. We did...2 hand swings, 1 hand swings, snatch, cleans, push press, clean & jerk I think that's it.
Then we did a 100 swing "test". This is continuous 2-hand swings
We were to pick a weight that we thought we could complete 100 2-hand swings at (these are a little harder than the 1 hand ladder as one hand does not get to rest in between smaller sets). If you stopped at the bottom or the top for that matter, you did not get the set.
I was going to use the 16kg as I think I could have made it through, but I wrecked myself on the first 2-hand swing of the first part when I could not effectively stop the weight at the vertical position at the top and pulled my shoulder too far back. I could not then correct to bring the weight back forward. I had to bring the weight down behind my head and around to the right side (like the down on a behind the head tricep extension). I did that with the 16kg.
So I did use the 12KG and did successfully complete the 100 with that weight. From about 40 on my left shoulder felt on fire. Luckily today so far it's a little sore, but not like I thought it would be....YEAH!
We worked on a few reps of several KB exercises to learn the form. We did...2 hand swings, 1 hand swings, snatch, cleans, push press, clean & jerk I think that's it.
Then we did a 100 swing "test". This is continuous 2-hand swings
We were to pick a weight that we thought we could complete 100 2-hand swings at (these are a little harder than the 1 hand ladder as one hand does not get to rest in between smaller sets). If you stopped at the bottom or the top for that matter, you did not get the set.
I was going to use the 16kg as I think I could have made it through, but I wrecked myself on the first 2-hand swing of the first part when I could not effectively stop the weight at the vertical position at the top and pulled my shoulder too far back. I could not then correct to bring the weight back forward. I had to bring the weight down behind my head and around to the right side (like the down on a behind the head tricep extension). I did that with the 16kg.
So I did use the 12KG and did successfully complete the 100 with that weight. From about 40 on my left shoulder felt on fire. Luckily today so far it's a little sore, but not like I thought it would be....YEAH!
ANNIE
ANNIE- 50, 40, 30, 20, 10
DOUBLE UNDERS
SIT UPS
031709- 10.13 (only -10 seconds from my best yet time) Tuck jumps
I still have not hit the DUs so I had to substitute tuck jumps... I realllllly want to get the DUs.
DOUBLE UNDERS
SIT UPS
031709- 10.13 (only -10 seconds from my best yet time) Tuck jumps
I still have not hit the DUs so I had to substitute tuck jumps... I realllllly want to get the DUs.
FRAN
FRAN- 21, 15, 9
THRUSTERS (65#)
PULLUPS
031609- 6.27 (45#, BL-hop)
I still can't do the regular weight with my shoulder, I tried several different weights and this was the highest I could go and not feel the shoulder on ever rep.
Last time I was at 9.17 with the 65# and green bands- dead hang pullups.
Fran is not one of my favorites...I think it's the thrusters...they make my feet hurt.
THRUSTERS (65#)
PULLUPS
031609- 6.27 (45#, BL-hop)
I still can't do the regular weight with my shoulder, I tried several different weights and this was the highest I could go and not feel the shoulder on ever rep.
Last time I was at 9.17 with the 65# and green bands- dead hang pullups.
Fran is not one of my favorites...I think it's the thrusters...they make my feet hurt.
BREATHING SQUATS
BREATHING SQUATS
5x20 FOR WEIGHT.
DO REPS OF 20 SQUATS, STOPPING AT THE TOP TO TAKE A BREATH BETWEEN EACH SQUAT.
031409- 85/95/90 75 & 65 (these 2 sets were Zercher squats)
I kept the weight a bit lighter than usual as holding the bar in position with my shoulder makes it a bit sore. For the last 2 sets my shoulder was starting to bother me, so Coach had me try Zercher squats. For these you hold the bar in front of your body in the crook of your elbows. I dropped to 75# for the first set and 65# for the second set. I actually think these are a bit harder form then both front squats and back squats. Not to mention being female, the bar seemed to want to sit square at boob level. You really got to keep the bar close in for these so I had to work to pull it in. For the second set I tried holding the bar a little higher, I don't know how to make these more comfortable. Hmmmm.....
5x20 FOR WEIGHT.
DO REPS OF 20 SQUATS, STOPPING AT THE TOP TO TAKE A BREATH BETWEEN EACH SQUAT.
031409- 85/95/90 75 & 65 (these 2 sets were Zercher squats)
I kept the weight a bit lighter than usual as holding the bar in position with my shoulder makes it a bit sore. For the last 2 sets my shoulder was starting to bother me, so Coach had me try Zercher squats. For these you hold the bar in front of your body in the crook of your elbows. I dropped to 75# for the first set and 65# for the second set. I actually think these are a bit harder form then both front squats and back squats. Not to mention being female, the bar seemed to want to sit square at boob level. You really got to keep the bar close in for these so I had to work to pull it in. For the second set I tried holding the bar a little higher, I don't know how to make these more comfortable. Hmmmm.....
NICOLE
NICOLE
2 LAPS (400m)
PULLUPS (as many continuous as possible)
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES
WE WERE GIVEN THE OPTION TO SUBSTITUTE 200 JUMP ROPES FOR THE RUN.
031309- 4 rounds/40 pullups (BL-hop) + 22 jumps
I substituted the jump rope for the run, although I think I'd have done better if I had done the running.
2 LAPS (400m)
PULLUPS (as many continuous as possible)
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES
WE WERE GIVEN THE OPTION TO SUBSTITUTE 200 JUMP ROPES FOR THE RUN.
031309- 4 rounds/40 pullups (BL-hop) + 22 jumps
I substituted the jump rope for the run, although I think I'd have done better if I had done the running.
Thursday, March 12, 2009
CATCH UP
MARCH 3rd
BENCH PRESS 5x5 FOR WEIGHT
105, 115, 125x3, 120x1, 95
Not too bad considering this is just about as likely to make the shoulder hurt as much as pushups and burpees. I haven't done bench since before February unless you count the right only KB Press I did a few weeks ago. If my shoulder hadn't made that nice crunchy sound and started moving around in the join on #2 of the 125's I think I definitely could have done the next 2 at 125... a good place for me since my previous high was 130 for 2.
MARCH 5th
FILTHY STATIONS (exercises from the FILTHY 50, done stations style)
1 MINUTE PER STATION, NO REST BETWEEN STATIONS, 2 MINUTES REST BETWEEN ROUNDS. 2 ROUNDS FOR TOTAL REPS.
BOX JUMPS (20")
JUMPING PULLUPS
KB SWINGS (12kg)
WALKING LUNGES
KNEES 2 ELBOWS
PUSH PRESS (35#)
BACK EXTENSIONS
WALL BALL (16#)
BURPEES
DOUBLE UNDERS
(MY MODS- 16" STEPUPS, BL-BAND LEFT*RED BAND RIGHT, SITUPS FOR K2E, 15# DB RIGHT ONLY PP, 8# RIGHT ONLY WALL BALL, STAR JUMPS FOR BURPEES AND ATTEMPTS FOR DUs)
I had a ton of modifications today....typically my mods for Filthy 50 are 16" box jumps, bands of some sort on pullups, sit-ups for k2e)
TOTAL REPS 340
It'll be a while before I will again attempt a 20" box jump after the pain of my last fail, but I am working on the others and hope to get them better soon.
I really am trying not to over work the shoulder because I really need it to heal!!! I also had a new mysterious swelling of my left knee with a little pain so I did step ups instead.
MARCH 6th
TGU 5x1 FOR WEIGHT
I did DEADLIFTS 5x3
245, 260, 270x1, 270x3, 255
The deadlifts actually felt a little heavy this night, but I was still able to get a 3 rep PR with the 270. My previous 3 rep max was 265. Unlike some people I know, I am willing to accept small increases and be happy most of the time.
MARCH 7th
HELEN
400m RUN (2 LAPS)
21 KB SWINGS (16kg)
12 PULLUPS
FOR TIME
My time was 14.48, my best time yet. I did scale the KB to 12kg, but I don't think the additional 4kg would've had much affect on time, just my shoulder. I used blue bands with a hop.
MARCH 9th
THE BEAR
7 "REPS" PER ROUND, 5 ROUNDS.
1 "REP" IS THE SEQUENCE BELOW. THE WEIGHT CAN ONLY TOUCH THE GROUND LONG ENOUGH FOR A TAP AND GO TO START THE SEQUENCE AT THE CLEAN. YOU CANNOT SET THE BAR DOWN EVEN LONG ENOUGH TO RE-GRIP.
CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS
FOR TOTAL WEIGHT.
Tonight 245# total (last time 405# total)
I went light tonight for the sake of the stupid shoulder. Coming down behind my head after the push press can always be a bit tricky for my left shoulder even when it's not injured. So I definitely could not do heavy weight tonight. It was difficult, but I let it go.
MARCH 10th- WENT TO THE AVALANCHE GAME
MARCH 11th- LONG SUPER BUSY WORK DAY- DINNER WITH LISA V
MARCH 12th- (THURS ARE NORMALLY MY DAY OFF)
BARBELL HELL (BARBELLS TABATA STYLE)
8 SETS PER EXERCISE IN 20 SECONDS WORK/10 SECONDS REST INTERVALS (4 MINUTES PER EXERCISE) 1 MIN 10 SEC- BETWEEN EXERCISES.
FOR TOTAL REPS PER EXERCISE AND WEIGHT.
PUSH JERK 65#
CLEANS 65#
SDLHPS 65#
FLOOR PRESS 45#
DEADLIFTS 135#
MY WEIGHTS ARE NOTED ABOVE.
I kept my weight for the cleans and SDLHPS the same as last time...last time I did right only DB push jerks, 65# for half the floor press/ 45# for the second, and 135# for the deadlifts.
My reps per exercise were less on a few of these, but I eased up on reps when my shoulder started to feel it.
BENCH PRESS 5x5 FOR WEIGHT
105, 115, 125x3, 120x1, 95
Not too bad considering this is just about as likely to make the shoulder hurt as much as pushups and burpees. I haven't done bench since before February unless you count the right only KB Press I did a few weeks ago. If my shoulder hadn't made that nice crunchy sound and started moving around in the join on #2 of the 125's I think I definitely could have done the next 2 at 125... a good place for me since my previous high was 130 for 2.
MARCH 5th
FILTHY STATIONS (exercises from the FILTHY 50, done stations style)
1 MINUTE PER STATION, NO REST BETWEEN STATIONS, 2 MINUTES REST BETWEEN ROUNDS. 2 ROUNDS FOR TOTAL REPS.
BOX JUMPS (20")
JUMPING PULLUPS
KB SWINGS (12kg)
WALKING LUNGES
KNEES 2 ELBOWS
PUSH PRESS (35#)
BACK EXTENSIONS
WALL BALL (16#)
BURPEES
DOUBLE UNDERS
(MY MODS- 16" STEPUPS, BL-BAND LEFT*RED BAND RIGHT, SITUPS FOR K2E, 15# DB RIGHT ONLY PP, 8# RIGHT ONLY WALL BALL, STAR JUMPS FOR BURPEES AND ATTEMPTS FOR DUs)
I had a ton of modifications today....typically my mods for Filthy 50 are 16" box jumps, bands of some sort on pullups, sit-ups for k2e)
TOTAL REPS 340
It'll be a while before I will again attempt a 20" box jump after the pain of my last fail, but I am working on the others and hope to get them better soon.
I really am trying not to over work the shoulder because I really need it to heal!!! I also had a new mysterious swelling of my left knee with a little pain so I did step ups instead.
MARCH 6th
TGU 5x1 FOR WEIGHT
I did DEADLIFTS 5x3
245, 260, 270x1, 270x3, 255
The deadlifts actually felt a little heavy this night, but I was still able to get a 3 rep PR with the 270. My previous 3 rep max was 265. Unlike some people I know, I am willing to accept small increases and be happy most of the time.
MARCH 7th
HELEN
400m RUN (2 LAPS)
21 KB SWINGS (16kg)
12 PULLUPS
FOR TIME
My time was 14.48, my best time yet. I did scale the KB to 12kg, but I don't think the additional 4kg would've had much affect on time, just my shoulder. I used blue bands with a hop.
MARCH 9th
THE BEAR
7 "REPS" PER ROUND, 5 ROUNDS.
1 "REP" IS THE SEQUENCE BELOW. THE WEIGHT CAN ONLY TOUCH THE GROUND LONG ENOUGH FOR A TAP AND GO TO START THE SEQUENCE AT THE CLEAN. YOU CANNOT SET THE BAR DOWN EVEN LONG ENOUGH TO RE-GRIP.
CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS
FOR TOTAL WEIGHT.
Tonight 245# total (last time 405# total)
I went light tonight for the sake of the stupid shoulder. Coming down behind my head after the push press can always be a bit tricky for my left shoulder even when it's not injured. So I definitely could not do heavy weight tonight. It was difficult, but I let it go.
MARCH 10th- WENT TO THE AVALANCHE GAME
MARCH 11th- LONG SUPER BUSY WORK DAY- DINNER WITH LISA V
MARCH 12th- (THURS ARE NORMALLY MY DAY OFF)
BARBELL HELL (BARBELLS TABATA STYLE)
8 SETS PER EXERCISE IN 20 SECONDS WORK/10 SECONDS REST INTERVALS (4 MINUTES PER EXERCISE) 1 MIN 10 SEC- BETWEEN EXERCISES.
FOR TOTAL REPS PER EXERCISE AND WEIGHT.
PUSH JERK 65#
CLEANS 65#
SDLHPS 65#
FLOOR PRESS 45#
DEADLIFTS 135#
MY WEIGHTS ARE NOTED ABOVE.
I kept my weight for the cleans and SDLHPS the same as last time...last time I did right only DB push jerks, 65# for half the floor press/ 45# for the second, and 135# for the deadlifts.
My reps per exercise were less on a few of these, but I eased up on reps when my shoulder started to feel it.
Monday, March 2, 2009
CINDY
5 PULLUPS
10 PUSHUPS
15 SQUATS
022709- 6 rounds
(MODS- ring dips for pushups-LROM, BL(lt)-RD(rt) jump, last 3 rounds
off 8" box due to shoulder pain)
I don't think too bad considering that this is the workout that really threw my shoulder out and sent me to the Dr. The ring dips were harder and slower than the pushups usually are.
SATURDAY- I was signed up for Saturday, but alas...attempted homicide trumpted the workout.
FUNCTIONAL FOCUS-
MONKEY BARS
HSPU
PULLUP VARIATIONS
030209- The monkey bars I would have preferred to do with someone holding my feet I think...it's too awkward wit the person in front holding your feet/legs.
I definitely like working on the HSPU...if the shoulder was all better I might have tried to push these a little harder, but I was OK with what I got. The pullup variations I didn't do, I did jumping reds trying to hold at the top...not too good at the hold in the reds, but I'll work on that.
5 PULLUPS
10 PUSHUPS
15 SQUATS
022709- 6 rounds
(MODS- ring dips for pushups-LROM, BL(lt)-RD(rt) jump, last 3 rounds
off 8" box due to shoulder pain)
I don't think too bad considering that this is the workout that really threw my shoulder out and sent me to the Dr. The ring dips were harder and slower than the pushups usually are.
SATURDAY- I was signed up for Saturday, but alas...attempted homicide trumpted the workout.
FUNCTIONAL FOCUS-
MONKEY BARS
HSPU
PULLUP VARIATIONS
030209- The monkey bars I would have preferred to do with someone holding my feet I think...it's too awkward wit the person in front holding your feet/legs.
I definitely like working on the HSPU...if the shoulder was all better I might have tried to push these a little harder, but I was OK with what I got. The pullup variations I didn't do, I did jumping reds trying to hold at the top...not too good at the hold in the reds, but I'll work on that.
Thursday, February 26, 2009
FRONT SQUATS 5x3
FOR WEIGHT
022609- 85, 95, 105, 115, 125
I stayed light on the weight because I over did it on the shoulder on Tuesday. I also lifted using the "body builder" form because it's easier on the shoulder. I would have liked to see what my max on 3 reps could've been since I have made it to 170 for 5 reps. Next time...
FOR WEIGHT
022609- 85, 95, 105, 115, 125
I stayed light on the weight because I over did it on the shoulder on Tuesday. I also lifted using the "body builder" form because it's easier on the shoulder. I would have liked to see what my max on 3 reps could've been since I have made it to 170 for 5 reps. Next time...
200 METER (1 LAP) RUN x 8 ROUNDS
2 MINUTES REST BETWEEN ROUNDS
022509- ROUNDS BETWEEN 113-120 MOST ONLY 1 ROUND AT 120
TOO TIED UP TO GRAB MY NOTEBOOK TO GET MY EXACT TIMES. LAST TIME WE DID A SIMILAR WOD, IT WAS WRITTEN AT 2 LAPS FOR SOME NUMBER OF ROUNDS, BUT I SCALED THAT TIME TO 1 LAP. MY TIMES ON THIS WOD I BELIEVE ARE ABOUT 15 SECONDS FASTER PER LAP THAN THAT LAST TIME.
2 MINUTES REST BETWEEN ROUNDS
022509- ROUNDS BETWEEN 113-120 MOST ONLY 1 ROUND AT 120
TOO TIED UP TO GRAB MY NOTEBOOK TO GET MY EXACT TIMES. LAST TIME WE DID A SIMILAR WOD, IT WAS WRITTEN AT 2 LAPS FOR SOME NUMBER OF ROUNDS, BUT I SCALED THAT TIME TO 1 LAP. MY TIMES ON THIS WOD I BELIEVE ARE ABOUT 15 SECONDS FASTER PER LAP THAN THAT LAST TIME.
Tuesday, February 24, 2009
CrossFit Stations #2 - three rounds
With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.-
WALLBALL 16#
PULLUPS
SLAMBALL 16#
SITUPS
BOX JUMPS 16"
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
022409- 256
(MODS- red bands/jump pullups)
Not bad considering the last time I did this without scaling anything harder was the first time I did it last May, and it was still harder than that time as the only I scaled this time was pullups and they were harder this time.
My reps on a few could probably be higher again if my shoulder wasn't still a little sore from yesterday....16# wallball is pretty heavy when it's mostly one handed.
With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.-
WALLBALL 16#
PULLUPS
SLAMBALL 16#
SITUPS
BOX JUMPS 16"
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
022409- 256
(MODS- red bands/jump pullups)
Not bad considering the last time I did this without scaling anything harder was the first time I did it last May, and it was still harder than that time as the only I scaled this time was pullups and they were harder this time.
My reps on a few could probably be higher again if my shoulder wasn't still a little sore from yesterday....16# wallball is pretty heavy when it's mostly one handed.
CFT
CROSSFIT TOTAL
BACK SQUAT
OVERHEAD PRESS
DEADLIFT
2 ATTEMPTS AT EACH- HIGHEST WEIGHT GETS RECORDED
022309- total = 650 (-12# from last time)
SQUAT- 265# (250# last time)PR!
OH- 90# (97# last time)
DL- 295# (315# last time)
I suppose I can't really complain, I actually expected way worse since the shoulder is still healing. I attempted 95# on the OH, but I stopped trying to get it up because my shoulder was feeling it too much. Lockout overhead definitely still hurts.
My 320# attempt at DL almost happened...:( I am pleased with the new squat PR though.
BACK SQUAT
OVERHEAD PRESS
DEADLIFT
2 ATTEMPTS AT EACH- HIGHEST WEIGHT GETS RECORDED
022309- total = 650 (-12# from last time)
SQUAT- 265# (250# last time)PR!
OH- 90# (97# last time)
DL- 295# (315# last time)
I suppose I can't really complain, I actually expected way worse since the shoulder is still healing. I attempted 95# on the OH, but I stopped trying to get it up because my shoulder was feeling it too much. Lockout overhead definitely still hurts.
My 320# attempt at DL almost happened...:( I am pleased with the new squat PR though.
Friday, February 20, 2009
TABATA SOMETHING ELSE
PULLUPS
PUSHUPS
SITUPS
SQUATS
022009- 283
(MODS- red bands, incline pushups)
I am not up for going full on with the pushups yet, my shoulder is a little sore after the last couple days of using it a bit. 283 is 99 more reps than last time. While my pushups because they were incline were easier, but harder because the shoulder wasn't liking them much, the pullups were harder and I still went up. I really think I should've been able to do more situps though.
PULLUPS
PUSHUPS
SITUPS
SQUATS
022009- 283
(MODS- red bands, incline pushups)
I am not up for going full on with the pushups yet, my shoulder is a little sore after the last couple days of using it a bit. 283 is 99 more reps than last time. While my pushups because they were incline were easier, but harder because the shoulder wasn't liking them much, the pullups were harder and I still went up. I really think I should've been able to do more situps though.
Thursday, February 19, 2009
"JUMP 'N' PRESS
50, 40, 30, 20, 10
JUMPING SQUATS AND PUSH PRESS (35#)
021909-16.37
(MODS- Here's my book...first 50 jumping squats-normal at 35#, 40-10 sets RDLs 35#, first 4 PP of 50 set normal- remaining 46 of this set + 40 set right only DB PP 20#, sets 30, 20, 10- 10# DB left arm, 15# DB right arm.)
I started this WOD thinking I'd be able to do it as prescribed. The bouncing of the bar during squats combined with my slightly lessened range of motion was going to end in too much for my left shoulder so I switched to the RDLs. I attempted the PP but since the over the head/back motion has been one of the worst ones for my shoulder it did not feel so nice...so we switched to the DBs. Time wasn't too bad considering there was some time after time started getting weights and discussing if/what to do for scaling.
I really think the uni-lateral work is a little harder...my right shoulder muscles are definitely getting sore...and more quickly during the WODs. I'm pretty sure the push presses would've been faster had I been doing them as prescribed. Considering I did 86 with one arm at just over half the weight of the that was on the barbell. Overall even though I had to write it in blue I am OK with this...for once I actually didn't "push through the pain" and keep going which is fairly out of character for me and as a result my shoulder is not more sore than it should be.
50, 40, 30, 20, 10
JUMPING SQUATS AND PUSH PRESS (35#)
021909-16.37
(MODS- Here's my book...first 50 jumping squats-normal at 35#, 40-10 sets RDLs 35#, first 4 PP of 50 set normal- remaining 46 of this set + 40 set right only DB PP 20#, sets 30, 20, 10- 10# DB left arm, 15# DB right arm.)
I started this WOD thinking I'd be able to do it as prescribed. The bouncing of the bar during squats combined with my slightly lessened range of motion was going to end in too much for my left shoulder so I switched to the RDLs. I attempted the PP but since the over the head/back motion has been one of the worst ones for my shoulder it did not feel so nice...so we switched to the DBs. Time wasn't too bad considering there was some time after time started getting weights and discussing if/what to do for scaling.
I really think the uni-lateral work is a little harder...my right shoulder muscles are definitely getting sore...and more quickly during the WODs. I'm pretty sure the push presses would've been faster had I been doing them as prescribed. Considering I did 86 with one arm at just over half the weight of the that was on the barbell. Overall even though I had to write it in blue I am OK with this...for once I actually didn't "push through the pain" and keep going which is fairly out of character for me and as a result my shoulder is not more sore than it should be.
Wednesday, February 18, 2009
POWER CLEANS FOR WEIGHT 7X1
021809- 65, 75, 85, 95, 95, 100, 100, 100
We got in an extra set.
I like these on days when things are clicking. Today wasn't so bad. WAAAAAYYYYY better than the last few times we have done them. I didn't try any higher than 100# since I only got cleared to start slowly adding shoulder work back into my workouts. I'm not all healed yet, but on my way. I am to stop doing anything that causes pain at the time or that leaves to much "after" pain. Tonight wasn't too bad...but if I had tried any higher on the weight it could have been bad. Tomorrow I'll probably have to scale down on weight because that motion has been one of the ones that can cause pain. I think I will let it heal a bit more before I get back into pushups and burpees since they have really been big trouble makers.
021809- 65, 75, 85, 95, 95, 100, 100, 100
We got in an extra set.
I like these on days when things are clicking. Today wasn't so bad. WAAAAAYYYYY better than the last few times we have done them. I didn't try any higher than 100# since I only got cleared to start slowly adding shoulder work back into my workouts. I'm not all healed yet, but on my way. I am to stop doing anything that causes pain at the time or that leaves to much "after" pain. Tonight wasn't too bad...but if I had tried any higher on the weight it could have been bad. Tomorrow I'll probably have to scale down on weight because that motion has been one of the ones that can cause pain. I think I will let it heal a bit more before I get back into pushups and burpees since they have really been big trouble makers.
Tuesday, February 17, 2009
DEATH BY KELLY
KELLY- 5 ROUNDS FOR TIME (30 MINUTE CUTOFF)
400M RUN
30 WALLBALL SHOTS (16#)
30 BOX JUMPS (16")
021609- 34.27 4 rounds
(MODS- 14" box- can't do 16" in running shoes + running and a second high impact component no yet good on my bad leg...wall ball did 14# because Ellen had the only 16# and because of my shoulder, which I am not technically cleared to use yet I went down instead of up. During round 3 I decided to drop to the 8# for rounds 4-5 because of how my shoulder was feeling and the 8# I can do one handed, which is how I finished round 4)
I was in my run when time was called and still had wall ball to do to finish round 4. Coach was nice enough to let me finish the round since I was 2/3 done. Coach was nice enough to apologize during my round 3 box jumps, because he wrote the wrong box sizes for the unscaled workout...it was supposed to be 20" for the women. Unfortunately, I don't think he's going to follow my suggestion and keep it as it was written for subsequent workouts but write up the 20", which means that I am a ways out from being able to do the jumps unscaled although next time the WB should be unscaled or upscaled to 18#. I may not like running much, but if the jumps stayed at 16" I think I definitely like this one. (still do just not as much)
DEATH BY PULLUP
With a continuously running clock do 1 pullup in the first minute, 2 in the second minute, 3 in the third and so on until you cannot do the number of good/decent pullups for the minute required. When you "drop out" do the prescribed second component, reps = the minute number until the last person standing has to "drop out". TWO ROUNDS- round 2 starts 2 minutes after last person "drops out"
021709- (blue band on the left, red band on the right with a hop)
round 1- 13+10 = 101
round 2- 13+13 = 104
TOTAL = 205 pullups
I was 1 pullup away from finishing round 14!!! Man I wish I could've got it. I can't really complain about my numbers. I really probably should not have completed this workout unless I was doing the 1 handed pullups in the greens because of my shoulder...but I did.
I see the PA tomorrow for follow-up to see what she has to say. I did at least put a heavier band on the left side to provide that extra assistance to the left shoulder. My number went from 71 last time to 205 this time and last time I was in blues on both sides- so I am pretty pleased. I can also do jumping pullups in the minis on the lower bar, so there is definitely improvement. I can't get over the higher bar in the blues with a jump since the shoulder became a problem, but I can make it almost as high which my face is getting to the bar (maybe about eye level in blues) in the red bands on the high bar...definite improvement there. We'll see what tomorrow has to say...
400M RUN
30 WALLBALL SHOTS (16#)
30 BOX JUMPS (16")
021609- 34.27 4 rounds
(MODS- 14" box- can't do 16" in running shoes + running and a second high impact component no yet good on my bad leg...wall ball did 14# because Ellen had the only 16# and because of my shoulder, which I am not technically cleared to use yet I went down instead of up. During round 3 I decided to drop to the 8# for rounds 4-5 because of how my shoulder was feeling and the 8# I can do one handed, which is how I finished round 4)
I was in my run when time was called and still had wall ball to do to finish round 4. Coach was nice enough to let me finish the round since I was 2/3 done. Coach was nice enough to apologize during my round 3 box jumps, because he wrote the wrong box sizes for the unscaled workout...it was supposed to be 20" for the women. Unfortunately, I don't think he's going to follow my suggestion and keep it as it was written for subsequent workouts but write up the 20", which means that I am a ways out from being able to do the jumps unscaled although next time the WB should be unscaled or upscaled to 18#. I may not like running much, but if the jumps stayed at 16" I think I definitely like this one. (still do just not as much)
DEATH BY PULLUP
With a continuously running clock do 1 pullup in the first minute, 2 in the second minute, 3 in the third and so on until you cannot do the number of good/decent pullups for the minute required. When you "drop out" do the prescribed second component, reps = the minute number until the last person standing has to "drop out". TWO ROUNDS- round 2 starts 2 minutes after last person "drops out"
021709- (blue band on the left, red band on the right with a hop)
round 1- 13+10 = 101
round 2- 13+13 = 104
TOTAL = 205 pullups
I was 1 pullup away from finishing round 14!!! Man I wish I could've got it. I can't really complain about my numbers. I really probably should not have completed this workout unless I was doing the 1 handed pullups in the greens because of my shoulder...but I did.
I see the PA tomorrow for follow-up to see what she has to say. I did at least put a heavier band on the left side to provide that extra assistance to the left shoulder. My number went from 71 last time to 205 this time and last time I was in blues on both sides- so I am pretty pleased. I can also do jumping pullups in the minis on the lower bar, so there is definitely improvement. I can't get over the higher bar in the blues with a jump since the shoulder became a problem, but I can make it almost as high which my face is getting to the bar (maybe about eye level in blues) in the red bands on the high bar...definite improvement there. We'll see what tomorrow has to say...
Subscribe to:
Posts (Atom)