FILTHY FIFTY
BOX JUMPS (20")
JUMPING PULLUPS
KETTLEBELL SWINGS (12kg)
WALKING LUNGES
KNEES-2-ELBOWS
PUSH PRESS (35#)
BACK EXTENSIONS
WALL BALL (16#)
BURPEES
DOUBLE UNDERS
50 REPS OF EACH FOR TIME.
012909- 40.55 (Cut off time 40 minutes)
Mods- 16" box/red/didn't get to do tuck jumps for DUs or situps for K2E
Let me see how can I explain my Bitchiness after the workout. I woke up late and early this morning sliced through the injury to my finger (popped blister type injury), it hurt and bled forever. I was 10 minutes late for work, didn't get a whole lot accomplished early. Then went to assist at a scene...several hours out in the cold hunched over, many more cut/pokes into the injury on the finger (4 blood soaked bandaids) later...my back ached and my leg was killing me, I was actually limping fairly decently around 430pm and wasn't really looking forward to heading to the gym. But I did.
The fact that Thursday is normally my day off from the gym really had absolutely nothing to do with the attitude.
I got there and decided I was sure I would finish in the 45 minutes, then the cutoff time became 40 minutes...I was going to push to be in my last exercise at 40 minutes. I started with box jumps this time so breathing wouldn't make it harder than then the stiffness and soreness. I did my juming pukkups in the red bands...harder than last time and still thought I'd make it. I pushed through the pain in my shoulder for the burpees, KB swings and push press. To be left with only 2 albeit scaled things left to do- situps and tuck jumps. I still think I would have been able to finish them if not before 45.00 before 46.00, therefore taking time off from last time I did this in November.
By then my shoulder was on fire, my back brought back to the forefront after the extensions, and I had a headache to add on to everything else. Once it dawned on me how bitchy I was being about the whole thing I decided it was best to leave than to stay and risk getting more worked up about it.
So I guess I should say I'm sorry about the attitude, at the time I just couldn't control it enough to know that I should have just not said anything.
Thursday, January 29, 2009
Wednesday, January 28, 2009
FRONT SQUATS 5x5 FOR WEIGHT
012809- 155, 170 (new PR), 165, 160, 155
I did these just last week while everyone else in the group did hack squats. That time I did 115, 135, 145, 155, 165. 165 was a new PR that time.
I do have to admit that last week not only did they look better, with less knees pulling to the center, but they didn't feel quite as heavy. I had been going to try for 175 as the PR, but since I was having the knee thing and the "feeling heavy" thing going on to stop at 170 and go down by 5# each round. That had me starting and ending at the same weight. I can live with this as not too long ago it seems my PR was 120 on these.
With these last 2 times I have done sets of 5 on these I am finding that by #4 sometimes and #5 more often that my shoulders are getting just enough sweat on them that the bar starts to slide a bit too much and I have to rack the weight, dry off my shoulder and finish usually the last one. Maybe next time I'll try wearing a t-shirt instead of a tank top and see what that does for me if anything.
012809- 155, 170 (new PR), 165, 160, 155
I did these just last week while everyone else in the group did hack squats. That time I did 115, 135, 145, 155, 165. 165 was a new PR that time.
I do have to admit that last week not only did they look better, with less knees pulling to the center, but they didn't feel quite as heavy. I had been going to try for 175 as the PR, but since I was having the knee thing and the "feeling heavy" thing going on to stop at 170 and go down by 5# each round. That had me starting and ending at the same weight. I can live with this as not too long ago it seems my PR was 120 on these.
With these last 2 times I have done sets of 5 on these I am finding that by #4 sometimes and #5 more often that my shoulders are getting just enough sweat on them that the bar starts to slide a bit too much and I have to rack the weight, dry off my shoulder and finish usually the last one. Maybe next time I'll try wearing a t-shirt instead of a tank top and see what that does for me if anything.
Tuesday, January 27, 2009
Let's See....
7x10
SUMO DEADLIFT HIGH PULLS (SDLHPS) 65#
RING DIPS
012609- 10.51 foot assist
Last time= 12.16
I took time off and had better range of motion on the dips, although many of them apparently were not the best form. I didn't fully understand what that meant until we were done. I know I did some right because the way they felt when I did some right after we were finished. I corrected my first "wrong or bad form" to the opposite extreme.
If the dips were easier/fast my time could definitely drop nicely.
FIGHTIN' HELEN (this version of Helen is probably one of my favorites)
200 PUNCHES
21 KB SWINGS 16kg
12 PULLUPS
012709- 9.02 blue bands-jumping
last time was 9.57 and only 100 punches per round.
This time we had to do 200 punches and my time went down which is always nice.
Granted this time I did the "Rich, jumping jack push press " method...which is more like "happy feet, less hip movement, lighter punches" It's probably a wash as far as time goes either way.
I think we need to throw this one into the mix a little more often than we do.
7x10
SUMO DEADLIFT HIGH PULLS (SDLHPS) 65#
RING DIPS
012609- 10.51 foot assist
Last time= 12.16
I took time off and had better range of motion on the dips, although many of them apparently were not the best form. I didn't fully understand what that meant until we were done. I know I did some right because the way they felt when I did some right after we were finished. I corrected my first "wrong or bad form" to the opposite extreme.
If the dips were easier/fast my time could definitely drop nicely.
FIGHTIN' HELEN (this version of Helen is probably one of my favorites)
200 PUNCHES
21 KB SWINGS 16kg
12 PULLUPS
012709- 9.02 blue bands-jumping
last time was 9.57 and only 100 punches per round.
This time we had to do 200 punches and my time went down which is always nice.
Granted this time I did the "Rich, jumping jack push press " method...which is more like "happy feet, less hip movement, lighter punches" It's probably a wash as far as time goes either way.
I think we need to throw this one into the mix a little more often than we do.
Sunday, January 25, 2009
SP, PP, PJ
SHOULDER PRESS- 5x1
PUSH PRESS- 5x3
PUSH JERK- 5x5
012309-
SP- --, 95, 98, 85, 90
PP- 90, 100, 110, 115, 120x2
PJ- 105, 115, 125x3, 120x4, 115
I missed the first round of the shoulder press due to traffic.
I am a little frustrated as I have not been able to repeat the 98# PR. I have two sticking points and only hit the higher one, but I have been stuck in the 90’s since earlier last year. I’ll be working on these for sure.
The pp and pj, next time will hopefully go up as well. I was a bit sore from stations 3 when we did this and think that if I hadn’t been, I could have done more weight. My straight pj needs work too…I like and am better at the split jerk.
Overall I can say I am pleased with the results as my highest numbers last time were…sp=90, pp=105, pj=105.
30, 20, 10 reps
KB SWINGS- 16kg
BENCH PRESS- 95#
GOBLET SQUATS- 20#
FEET TO SKY
SHOULDER PRESS- 5x1
PUSH PRESS- 5x3
PUSH JERK- 5x5
012309-
SP- --, 95, 98, 85, 90
PP- 90, 100, 110, 115, 120x2
PJ- 105, 115, 125x3, 120x4, 115
I missed the first round of the shoulder press due to traffic.
I am a little frustrated as I have not been able to repeat the 98# PR. I have two sticking points and only hit the higher one, but I have been stuck in the 90’s since earlier last year. I’ll be working on these for sure.
The pp and pj, next time will hopefully go up as well. I was a bit sore from stations 3 when we did this and think that if I hadn’t been, I could have done more weight. My straight pj needs work too…I like and am better at the split jerk.
Overall I can say I am pleased with the results as my highest numbers last time were…sp=90, pp=105, pj=105.
30, 20, 10 reps
KB SWINGS- 16kg
BENCH PRESS- 95#
GOBLET SQUATS- 20#
FEET TO SKY
012409- 19.39
I liked this workout a lot. If my bench press was better, my time definitely would’ve went down. I think some of the problem was soreness…not that I necessarily felt pain, but when I am sore like that sometimes it makes the muscles fatigue faster, which I think was the case.
My shoulder didn’t hurt at the time of the workout but man it was making it’s presence known shortly afterward. Hoping for some workouts that are less shoulder intense this week (hint, hint Coach), so I don’t have to rely on myself to notice or know ahead of time for scaling…I have a hard time scaling something I know I can/should do.
I didn’t make it to the lifting competition with everyone else, but me, my sister and my Mom, did go pick up the washer and dryer I bought from someone at work. They’re not hooked up yet, but they are in the garage.
Wednesday, January 21, 2009
CFS #3
BURPEES
RING ROWS
DB SPLIT CLEANS 20#
KNEES TO ELBOWS
DEADLIFT 125#
3 ROUNDS. 1 MINUTE PER STATION NO REST BETWEEN STATIONS, 1 MINUTE REST BETWEEN ROUNDS. CONTINUOUSLY RUNNING CLOCK.
AFTER ROUND 3, 1 MINUTE REST THEN 1 MINUTE OF JUMPING SQUATS (30#).
ALL FOR TOTAL REPS.
012109- 197 reps (last time 199 reps)
Let's see...I really hate that reps went down, some went down due to shoulder pain and deadlifts went down a few due to regaining breathing capacity after being sick (it's still lingering) and my quads and glutes are sore from yesterday's squats. That soreness was only felt while trying to whip out the deadlifts. I only hit between 21-25 deadlifts per round instead of the closer to and over 30 from last time. Which really means overall if I hadn't had the shoulder pain, my reps most likely would have been higher regardless since I was only down 2....next time I will definitely break 200.
BURPEES
RING ROWS
DB SPLIT CLEANS 20#
KNEES TO ELBOWS
DEADLIFT 125#
3 ROUNDS. 1 MINUTE PER STATION NO REST BETWEEN STATIONS, 1 MINUTE REST BETWEEN ROUNDS. CONTINUOUSLY RUNNING CLOCK.
AFTER ROUND 3, 1 MINUTE REST THEN 1 MINUTE OF JUMPING SQUATS (30#).
ALL FOR TOTAL REPS.
012109- 197 reps (last time 199 reps)
Let's see...I really hate that reps went down, some went down due to shoulder pain and deadlifts went down a few due to regaining breathing capacity after being sick (it's still lingering) and my quads and glutes are sore from yesterday's squats. That soreness was only felt while trying to whip out the deadlifts. I only hit between 21-25 deadlifts per round instead of the closer to and over 30 from last time. Which really means overall if I hadn't had the shoulder pain, my reps most likely would have been higher regardless since I was only down 2....next time I will definitely break 200.
HACKS
HACK SQUATS- 5x3
Let me just say I was psyched for this one coming in thinking it would be super cool as the previous day I tried a few with 65# and it felt like lifting a 15# bar.
Then disappointment followed...I was made to do front squats...
012009- 115, 135, 145, 155, 165
The only goo thing is I got a new PR on front squats and at the higher weights they looked/felt way better than last time in that weight range.
We did our warmup sets and I had no problem on the Hack squats...I needed to add weight to really put any work into lift so I was going to start with 115. Due to my massively muscular calves and hamstrings I was kicked out of these after getting 3.
In watching everyone else in my group...who pretty mush all have smaller birdlike legs I thought I had figured out the secret even with my muscle getting in the way. I tried another at 115 at the end, but still couldn't get it. I have another thought on what to try. I think it's the super calves that almost cause more of a problem than the hammies.
Needless to say I was super unhappy with Coach when he told me I had to write my WOD in blue...It's not my fault that my body type prevents me from completing the workout. I don't think that even weight loss will change those areas too too much unless I go anorexic which is not my plan...but we'll see.
Let me just say I was psyched for this one coming in thinking it would be super cool as the previous day I tried a few with 65# and it felt like lifting a 15# bar.
Then disappointment followed...I was made to do front squats...
012009- 115, 135, 145, 155, 165
The only goo thing is I got a new PR on front squats and at the higher weights they looked/felt way better than last time in that weight range.
We did our warmup sets and I had no problem on the Hack squats...I needed to add weight to really put any work into lift so I was going to start with 115. Due to my massively muscular calves and hamstrings I was kicked out of these after getting 3.
In watching everyone else in my group...who pretty mush all have smaller birdlike legs I thought I had figured out the secret even with my muscle getting in the way. I tried another at 115 at the end, but still couldn't get it. I have another thought on what to try. I think it's the super calves that almost cause more of a problem than the hammies.
Needless to say I was super unhappy with Coach when he told me I had to write my WOD in blue...It's not my fault that my body type prevents me from completing the workout. I don't think that even weight loss will change those areas too too much unless I go anorexic which is not my plan...but we'll see.
Monday, January 19, 2009
DANIEL
DANIEL
50 PULLUPS
400M RUN
21 THRUSTERS (65#)
800M RUN
21 THRUSTERS (65#)
400M RUN
50 PULLUPS
I DID THE FOLLOWING TO MODIFY THE RUN...I PROBABLY SHOULD'VE WENT FOR THE RUN.
50 PULLUPS (BLUE BANDS-JUMPING)
50 KB SWINGS
21 THRUSTERS (65#)
100 KB SWINGS
21 THRUSTERS (65#)
50 KB SWINGS
50 PULLUPS (OMITTED)
THE KB SWINGS COMBINED WITH PULLUPS AND THRUSTERS MADE THE SHOULDER ACT UP AGAIN...NOT QUITE AS BAD AS CINDY, BUT THEN AGAIN I OMITTED THE LAST 50 PULLUPS. I THINK THE KB SWINGS WERE THE WORST FOR MY SHOULDER, SO I SHOULD'VE TRIED THE RUN, AT LEAST I COULD MODIFY THAT A BIT DIFFERENTLY.
I THOUGHT ABOUT SKIPPING TODAY AND ADDING THURSDAY, BUT I SUCKED IT UP ANYWAY...I TRY NOT TO AVOID COMING IN JUST BECAUSE THE WORKOUT IS NOT MY FAVORITE....THIS ONE WILL BE BETTER NEXT TIME.
50 PULLUPS
400M RUN
21 THRUSTERS (65#)
800M RUN
21 THRUSTERS (65#)
400M RUN
50 PULLUPS
I DID THE FOLLOWING TO MODIFY THE RUN...I PROBABLY SHOULD'VE WENT FOR THE RUN.
50 PULLUPS (BLUE BANDS-JUMPING)
50 KB SWINGS
21 THRUSTERS (65#)
100 KB SWINGS
21 THRUSTERS (65#)
50 KB SWINGS
50 PULLUPS (OMITTED)
THE KB SWINGS COMBINED WITH PULLUPS AND THRUSTERS MADE THE SHOULDER ACT UP AGAIN...NOT QUITE AS BAD AS CINDY, BUT THEN AGAIN I OMITTED THE LAST 50 PULLUPS. I THINK THE KB SWINGS WERE THE WORST FOR MY SHOULDER, SO I SHOULD'VE TRIED THE RUN, AT LEAST I COULD MODIFY THAT A BIT DIFFERENTLY.
I THOUGHT ABOUT SKIPPING TODAY AND ADDING THURSDAY, BUT I SUCKED IT UP ANYWAY...I TRY NOT TO AVOID COMING IN JUST BECAUSE THE WORKOUT IS NOT MY FAVORITE....THIS ONE WILL BE BETTER NEXT TIME.
Sunday, January 18, 2009
Backlog
SNATCHES- 5x3 FOR WEIGHT
011509- 70, 75, 80, 80, 85
Lately when I get the hips moving right on these and cleans, I pull too early with the arms...really I think the whole problem is slowness in the hips. I'll have to work on that. I could've probably went heavier, but since things weren't quite up to par decided not to so I repeated the 80 and only went up 5 pounds on the last set. I can live the numbers and know what I need to work on.
DIANE-
DEADLIFTS (155#)
HANDSTAND PUSHUPS
21, 15, 9 FOR TIME.
111609- 7.16 155#DL & HSPU (with hooked feet)
I took 31 seconds off my time from last time with the same modifications. I was however going further down in my HSPUs compared to last time. I don't typically mind handstand pushups, but my cold is still lingering in the lungs or I probably could've taken a little more time off. Since I can already hold the position agains the wall before the end of the year I would like to be doing these that way.
CINDY- AMRAP (as many reps as possible)
5 PULLUPS
10 PUSHUPS
15 SQUATS
011709- 8+pullup (jumping blue bands)
I have the same problem with the squats as far as time goes as on the cleans and snatches...my hip movement is slow. I'll have to work on that. Beyond that my time factor here is pushups. Today in particular because I injured my shoulder on death by burpee but it had felt so good I didn't think about it. Doing this workout really made it apparent that the shoulder did not heal.
It hurt the worst while doing the pushups, but made it very difficult to raise my arms to the pullup bar. By the time I finished I could hardly raise my arm at all without pain. We did some shoulder/chest streching to try and ease the pain.
I ended up taking naproxen to ease the pain for the remainder of the day. Today it once again hurts pretty good. Picking up anything much heavier than the phone receiver reminds me not to use it. Hope it feels better for tomorrow.
011509- 70, 75, 80, 80, 85
Lately when I get the hips moving right on these and cleans, I pull too early with the arms...really I think the whole problem is slowness in the hips. I'll have to work on that. I could've probably went heavier, but since things weren't quite up to par decided not to so I repeated the 80 and only went up 5 pounds on the last set. I can live the numbers and know what I need to work on.
DIANE-
DEADLIFTS (155#)
HANDSTAND PUSHUPS
21, 15, 9 FOR TIME.
111609- 7.16 155#DL & HSPU (with hooked feet)
I took 31 seconds off my time from last time with the same modifications. I was however going further down in my HSPUs compared to last time. I don't typically mind handstand pushups, but my cold is still lingering in the lungs or I probably could've taken a little more time off. Since I can already hold the position agains the wall before the end of the year I would like to be doing these that way.
CINDY- AMRAP (as many reps as possible)
5 PULLUPS
10 PUSHUPS
15 SQUATS
011709- 8+pullup (jumping blue bands)
I have the same problem with the squats as far as time goes as on the cleans and snatches...my hip movement is slow. I'll have to work on that. Beyond that my time factor here is pushups. Today in particular because I injured my shoulder on death by burpee but it had felt so good I didn't think about it. Doing this workout really made it apparent that the shoulder did not heal.
It hurt the worst while doing the pushups, but made it very difficult to raise my arms to the pullup bar. By the time I finished I could hardly raise my arm at all without pain. We did some shoulder/chest streching to try and ease the pain.
I ended up taking naproxen to ease the pain for the remainder of the day. Today it once again hurts pretty good. Picking up anything much heavier than the phone receiver reminds me not to use it. Hope it feels better for tomorrow.
Tuesday, January 13, 2009
NO NAME
21,15,9
Renegade rows (35/25#)
KB swings (32/24kg)
for time.
15.09 as prescribed
OK, now I know I complain about the renegade rows....they really do try to kill me, but I did finish in quite a bit less time than I thought I would.
That being said breathing wasn't happening very well this evening. About halfway through my 21 on the KB swings I almost launched my KB across the room when I attempted a swing and got so light headed I thought I'd passout, but I couldn't allow that to happen or Patty who was right in front of me definitely wouldn't want to talk to me any more...I think 24kg hitting her would've hurt.
I had more trouble breathing doing the rows than the swings I think because that position puts my lungs in a vulnerable position. I really only say that because sometimes in the past the plank position had the same effect.
Due to the lack of oxygen, I really felt the pukie feeling after finishing and am still debating whether or not I will meet that fate this evening...I hope not...I really hate that outcome. Maybe I shouldn't have eaten dinner.
Tomorrow, death by pullup, I haven't done that one in a while I'm ready. Bring it on.
Renegade rows (35/25#)
KB swings (32/24kg)
for time.
15.09 as prescribed
OK, now I know I complain about the renegade rows....they really do try to kill me, but I did finish in quite a bit less time than I thought I would.
That being said breathing wasn't happening very well this evening. About halfway through my 21 on the KB swings I almost launched my KB across the room when I attempted a swing and got so light headed I thought I'd passout, but I couldn't allow that to happen or Patty who was right in front of me definitely wouldn't want to talk to me any more...I think 24kg hitting her would've hurt.
I had more trouble breathing doing the rows than the swings I think because that position puts my lungs in a vulnerable position. I really only say that because sometimes in the past the plank position had the same effect.
Due to the lack of oxygen, I really felt the pukie feeling after finishing and am still debating whether or not I will meet that fate this evening...I hope not...I really hate that outcome. Maybe I shouldn't have eaten dinner.
Tomorrow, death by pullup, I haven't done that one in a while I'm ready. Bring it on.
BREATHING SQUATS
Breathing Squats- 5x20 for weight.
011209- 95, 105, 110, 115, 120
Not bad considering I was doing these somewhere between 1-2 inches lower than normal, which unlike some others at the gym I hadn't yet really worked on. I only lost 10 pounds from last time where I was stopping at that 1-2 inch higher bottom.
Overall I can live with this. After the first set I forgot about the shoulder pain once I was lifting, although today it's twitching like crazy, which is actually a weird feeling.
Looking forward to tonights WOD...or not...renegade rows not one of my favorite things, and the 21, 15, 9 sets...so that's what 90 pushups, which is why I don't like them.
On the positive side of things I actually got the front of my chin even to my "regular" pullup bar in blue bands with a hop, my "regular" bar is the on Patty and Ellen refer to as the high bar. Close to getting over, now I'll just have to work at getting this more than 2-3 times. I'll have to try dead hand in blues and see how far I get too...maybe that's higher now too....hmm.....
011209- 95, 105, 110, 115, 120
Not bad considering I was doing these somewhere between 1-2 inches lower than normal, which unlike some others at the gym I hadn't yet really worked on. I only lost 10 pounds from last time where I was stopping at that 1-2 inch higher bottom.
Overall I can live with this. After the first set I forgot about the shoulder pain once I was lifting, although today it's twitching like crazy, which is actually a weird feeling.
Looking forward to tonights WOD...or not...renegade rows not one of my favorite things, and the 21, 15, 9 sets...so that's what 90 pushups, which is why I don't like them.
On the positive side of things I actually got the front of my chin even to my "regular" pullup bar in blue bands with a hop, my "regular" bar is the on Patty and Ellen refer to as the high bar. Close to getting over, now I'll just have to work at getting this more than 2-3 times. I'll have to try dead hand in blues and see how far I get too...maybe that's higher now too....hmm.....
Sunday, January 11, 2009
TGUs
Turkish Getups
5x1 for weight.
Well, what can I say really...I definitely wasn't into the WOD. I felt OK coming in, but once I made my first attempt I knew it wasn't going to very good.
I hadn't been able to lay all the way flat on my back in the previous week (and still today as a matter of fact.) So I spent a fair amount of time concentrating on not coughing as that definitely would have taken me out of the correct form. So when I couldn't do the 45 pound barbell (which should have been no problem), I decided I'd play it safe and go light with kettlebells.
My first round was the 16kg bell and felt pretty easy even considering how I felt, so next I went up to the 20kg. I stayed there for the next 4 sets, suffered a small coughing fit shortly after each set, even making my way outside for the worst of it.
By the time the last set rolled around maybe I should've went back to the 16kg because I was beginning to feel pretty wiped out actually. Sometime during the last set I tweaked my left shoulder and unfortunately am still feeling it. All I really wanted to do when we finished was to go back to bed, but alas there was just too much to do. So I opted for trying not to sit down as much as possible.
By the time I finally decided to take some Nyquil and crash I was about to pass out and ended up sleeping about 2 hours longer than normal on Sunday...So now my question will be...how late will I be awake before I can fall asleep tonight????
5x1 for weight.
Well, what can I say really...I definitely wasn't into the WOD. I felt OK coming in, but once I made my first attempt I knew it wasn't going to very good.
I hadn't been able to lay all the way flat on my back in the previous week (and still today as a matter of fact.) So I spent a fair amount of time concentrating on not coughing as that definitely would have taken me out of the correct form. So when I couldn't do the 45 pound barbell (which should have been no problem), I decided I'd play it safe and go light with kettlebells.
My first round was the 16kg bell and felt pretty easy even considering how I felt, so next I went up to the 20kg. I stayed there for the next 4 sets, suffered a small coughing fit shortly after each set, even making my way outside for the worst of it.
By the time the last set rolled around maybe I should've went back to the 16kg because I was beginning to feel pretty wiped out actually. Sometime during the last set I tweaked my left shoulder and unfortunately am still feeling it. All I really wanted to do when we finished was to go back to bed, but alas there was just too much to do. So I opted for trying not to sit down as much as possible.
By the time I finally decided to take some Nyquil and crash I was about to pass out and ended up sleeping about 2 hours longer than normal on Sunday...So now my question will be...how late will I be awake before I can fall asleep tonight????
Friday, January 9, 2009
OK I guess...
I was thinking about doing the WOD yesterday to make up for missing Monday, but alas I knew I could not. I really like Defyght Gone Bad...I just knew that because I am only just starting to feel better with the cold thing, that doing heavy cardio would aggrevate my condition and that I would not be able to hold back on that workout.
Today was HELEN.
400m run
21 kettlebell swings (24kg/16kg)
12 pullups
3 rounds for time.
Because of the cool temperature I opted to do Jumpin' Helen which is substituting 200 jump ropes for each 400m run.
So, since I still didn't want to over do the heavy breathing thing yet, I only did 100 jumps for each run. My time was 11.09. I think maybe I could have got a better time overall if I had felt 100%...Next time.
Tomorrow I am hoping to get a new PR on TGUs for weight.
Today was HELEN.
400m run
21 kettlebell swings (24kg/16kg)
12 pullups
3 rounds for time.
Because of the cool temperature I opted to do Jumpin' Helen which is substituting 200 jump ropes for each 400m run.
So, since I still didn't want to over do the heavy breathing thing yet, I only did 100 jumps for each run. My time was 11.09. I think maybe I could have got a better time overall if I had felt 100%...Next time.
Tomorrow I am hoping to get a new PR on TGUs for weight.
Wednesday, January 7, 2009
2 DAYS
LYNNE- 5 ROUNDS FOR MAX REPS
BODY WEIGHT BENCHPRESS
PULLUPS
JAN 6, 2009- TOTAL REPS ON EACH 46.
BENCHPRESS WEIGHT- 105 lbs (11, 11, 10, 9, 5)
PULLUPS- BLUE BANDS/JUMPING (6, 8, 10, 12, 10)
I ONLY HAD ABOUT 1 HOUR OF SLEEP IN THE PREVIOUS 34 HOURS IN 2 SEPARATE SEGMENTS OF ABOUT 20 MINUTES AND 30 MINUTES.
I HAVE THIS DAMNED COLD MAKING IT DIFFICULT TO BREATHE. IF I HADN'T BEEN VERY TIRED AND SICK I PROBABLY WOULD HAVE WENT WITH 110 lbs ON THE BENCHPRESS AND BEEN ABLE TO DO MORE PULLUPS.
THIS HAS ACTUALLY BEEN MY BEST OVER ALL MAX REPS FOR THIS WORKOUT.
ON TO JAN 7, 2009
POWER CLEANS FROM THE HANG 5X3
75, 95, 95, 105, 105 (I DID ATTEMPT 1 AT 110lbs FOR SET 5, BUT THAT WASN'T GOING TO WORK SO WELL SO I WENT BACK TO 105)
AGAIN IF I HADN'T HAD THIS DAMNED COLD I MIGHT'VE BEEN ABLE TO DO BETTER. I BELIEVE COACH SAID ON MY FIRST SET AT 105lbs..."NOT BAD, BUT LOOKS IN SLOW MOTION...MOVE FASTER" OR SOMETHING ALONG THOSE LINES. WELL, ALL DAY THAT'S EXACTLY HOW I FELT WAS IN SLOW MOTION, VERY LETHARGIC. I THINK EVERY CLEAN I DID TODAY AT LEAST FELT IN SLOW MOTION NO MATTER WHAT THE WEIGHT.
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