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...
Thursday, February 26, 2009
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...
Wednesday, February 11, 2009
UGH my F***ing Shoulder
BACK SQUATS- 5, 4, 3, 2, 1 FOR WEIGHT-
ME- RIGHT ONLY- SUITCASE DEADLIFTS (shoulder)
021009- 65, 75, 100, 120, 130
I hadn't ever really done these...they are kinda cool though. I really was surprised at how well the hooked grip helped when I began having trouble with my grip...the 120 with the regular grip felt heavy and almost slipped right out of my hand, while 130 with the hooked grip felt relatively easy and solid in my hand. I probably could've done more weight with this grip.
DIANE- 21, 15, 9 DEADLIFT 155# and HSPU FOR TIME
ME- PULLUPS BLUE-JUMP FOR 21 SET THEN GREEN RIGHT ONLY FOR 15 AND 9 COUPLED WITH HIP EXTENSIONS (21, 15, 9 FOR TIME)
021109- 7.56
I was really hoping Diane wouldn't come up again until I was able to get back into the WODS from the shoulder. I actually like Diane more and more every time I do it.
Besides...my goal is to be able to do the HSPU by the end of the year...I feel confident I can achieve this, especially if I drop some pounds.
Next time.
ME- RIGHT ONLY- SUITCASE DEADLIFTS (shoulder)
021009- 65, 75, 100, 120, 130
I hadn't ever really done these...they are kinda cool though. I really was surprised at how well the hooked grip helped when I began having trouble with my grip...the 120 with the regular grip felt heavy and almost slipped right out of my hand, while 130 with the hooked grip felt relatively easy and solid in my hand. I probably could've done more weight with this grip.
DIANE- 21, 15, 9 DEADLIFT 155# and HSPU FOR TIME
ME- PULLUPS BLUE-JUMP FOR 21 SET THEN GREEN RIGHT ONLY FOR 15 AND 9 COUPLED WITH HIP EXTENSIONS (21, 15, 9 FOR TIME)
021109- 7.56
I was really hoping Diane wouldn't come up again until I was able to get back into the WODS from the shoulder. I actually like Diane more and more every time I do it.
Besides...my goal is to be able to do the HSPU by the end of the year...I feel confident I can achieve this, especially if I drop some pounds.
Next time.
Monday, February 9, 2009
DEFYGHT GONE BAD
3 ROUNDS FOR TOTAL REPS
WALL BALL 16#
SDLHP 55#
BOX JUMPS 16"
PUSH PRESS 55#
DOUBLE UNDERS
MY VERSION FOR 1 (RIGHT SHOULDER ONLY)
SINGLE HAND WALL BALL 8#
SINGLE HAND KB SWINGS 16kg
BOX JUMPS 16"
SINGLE HAND PUSH PRESS 25# db
DOUBLE UNDERS
1 MINUTE PER STATION, 1 MINUTE REST BETWEEN ROUNDS
020909- 231
I really thought with all the single handed exercises that my total reps would go down, but I did actually increase reps.
My shoulder is actually beginning to feel a little better, although without the normal use and abuse it's tough to say if it's getting better or just not hurting because I am not using it...but I'm going with that it's getting better.
3 ROUNDS FOR TOTAL REPS
WALL BALL 16#
SDLHP 55#
BOX JUMPS 16"
PUSH PRESS 55#
DOUBLE UNDERS
MY VERSION FOR 1 (RIGHT SHOULDER ONLY)
SINGLE HAND WALL BALL 8#
SINGLE HAND KB SWINGS 16kg
BOX JUMPS 16"
SINGLE HAND PUSH PRESS 25# db
DOUBLE UNDERS
1 MINUTE PER STATION, 1 MINUTE REST BETWEEN ROUNDS
020909- 231
I really thought with all the single handed exercises that my total reps would go down, but I did actually increase reps.
My shoulder is actually beginning to feel a little better, although without the normal use and abuse it's tough to say if it's getting better or just not hurting because I am not using it...but I'm going with that it's getting better.
Saturday, February 7, 2009
ANNIE & NOT FRAN
ANNIE- 50, 40, 30, 20, 10
DOUBLE UNDERS
SIT-UPS
FOR TIME
020609- 13.00 (Last time 10.12 ish)
I didn't have to substitute anything for my shoulder that I wouldn't normally. I did tuck jumps for the double unders.
My shoulder was killing me all day...even caused a visit to the friendly family physicians office. The pain did slightly inhibit my ability to do both the sit-ups and the tuck jumps quite like normal. The tuck jumps were also slowed a bit by the still really there pain in my quads from the "S'Murph Next Door".
I am ordered off any left shoulder activities for the next 2 weeks. I was given a sling to wear on days like yesterday when the weight of my arm makes it feel like my shoulder will just disconnect from my body...it actually did make it feel a little better, but I felt like a dork wearing it.
If in 2 weeks it's better I can slowly re-add shoulder work into my routine. If it's not it'll be time for an MRI to determine whether something is torn or a slight shoulder separation is the problem. I am hoping the for better in 2 weeks sprain/strain.
FRAN 21, 15, 9
THRUSTERS (65#)
PULLUPS
FOR TIME
020709- 5.21- I did pistols with the extra odd squat on my weak leg for sets 21 and 9, strong leg for set 15, coupled with right arm only bent over rows (35#)
I really would've liked to do Fran- just cause the would mean that I am not injured and did not choose to do 2 weeks of functional focus, but I suppose I cannot complain about the workout...it still got to do something.
We'll have to think about what I'll be able to do for the photoshoot tomorrow....
DOUBLE UNDERS
SIT-UPS
FOR TIME
020609- 13.00 (Last time 10.12 ish)
I didn't have to substitute anything for my shoulder that I wouldn't normally. I did tuck jumps for the double unders.
My shoulder was killing me all day...even caused a visit to the friendly family physicians office. The pain did slightly inhibit my ability to do both the sit-ups and the tuck jumps quite like normal. The tuck jumps were also slowed a bit by the still really there pain in my quads from the "S'Murph Next Door".
I am ordered off any left shoulder activities for the next 2 weeks. I was given a sling to wear on days like yesterday when the weight of my arm makes it feel like my shoulder will just disconnect from my body...it actually did make it feel a little better, but I felt like a dork wearing it.
If in 2 weeks it's better I can slowly re-add shoulder work into my routine. If it's not it'll be time for an MRI to determine whether something is torn or a slight shoulder separation is the problem. I am hoping the for better in 2 weeks sprain/strain.
FRAN 21, 15, 9
THRUSTERS (65#)
PULLUPS
FOR TIME
020709- 5.21- I did pistols with the extra odd squat on my weak leg for sets 21 and 9, strong leg for set 15, coupled with right arm only bent over rows (35#)
I really would've liked to do Fran- just cause the would mean that I am not injured and did not choose to do 2 weeks of functional focus, but I suppose I cannot complain about the workout...it still got to do something.
We'll have to think about what I'll be able to do for the photoshoot tomorrow....
Wednesday, February 4, 2009
The S'Murph Next Door
THE MURPH
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1 MILE RUN
MAY DO THE S'MURPH
1/2 MILE RUN
50 PULLUPS
100 PUSHUPS
150 SQUATS
1/2 MILE RUN
IN KEEPING WITH DAY 2 OFF THE SHOULDER I DID:
THE S'MUPRH NEXT DOOR (as I called it)
1 MILE RUN
150 SQUATS
1/2 MILE RUN
I planned on completing the mile run at the end too, but my hip adducter cramped and I had to stretch so I only did 1/2 mile. The cramp actually started during the first run. I stretched 3 times during my squat phase, ran/walked 200 meters, stopped to stretch more ran the next 600 meters.
I actually ran the entire first mile without even much loss of speed beginning to end I think. Surprisingly this is the best run I've had in a long time.
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1 MILE RUN
MAY DO THE S'MURPH
1/2 MILE RUN
50 PULLUPS
100 PUSHUPS
150 SQUATS
1/2 MILE RUN
IN KEEPING WITH DAY 2 OFF THE SHOULDER I DID:
THE S'MUPRH NEXT DOOR (as I called it)
1 MILE RUN
150 SQUATS
1/2 MILE RUN
I planned on completing the mile run at the end too, but my hip adducter cramped and I had to stretch so I only did 1/2 mile. The cramp actually started during the first run. I stretched 3 times during my squat phase, ran/walked 200 meters, stopped to stretch more ran the next 600 meters.
I actually ran the entire first mile without even much loss of speed beginning to end I think. Surprisingly this is the best run I've had in a long time.
Tuesday, February 3, 2009
BARBELL HELL...AWESOME
RENEGADE ROWS "ROSE"
7X10
MY SUBSTITUTION DUE TO MY SHOULDER....
7X10 WEIGHTED STEP-UPS
020209-
DAY #1 OF LAY OFF THE SHOULDER. IT WAS STILL HARD TO DO SOMETHING DIFFERENT THAN EVERYONE ELSE, BUT AT LEAST IT WAS EASIER BEING THAT THEY WERE DOING RENEGADE ROWS.
WEIGHT/SET BREAKDOWN- 45/65/75/80/75/70/45
I DIDN'T THINK THIS WOULD DO ANYTHING TO MY SHOULDER, BUT HOLDING THE BAR ON MY BACK EVEN THOUGH THE WEIGHT DIDN'T GET VERY HEAVY AT 80 POUNDS. I STARTED TO FEEL IT IN THE SHOULDER SO I THEN WENT BACK DOWN IN WEIGHT.
I DO THINK THESE WOULD BE A GOOD WAY TO WORK ON LEG STRENGTH FOR SQUATS...UNILATERAL WORK WITHOUT THE PAIN OF MANY SQUATS OR HEAVIER WEIGHT SQUATS OR MODERATE WEIGHT HIGH REPS.
BARBELL HELL
PUSH JERK
CLEANS
SDLHP
FLOOR PRESS
DEADLIFT
TABATA STYLE- 8 ROUNDS OF 20 SECONDS WORK 10 SECONDS REST PER EXERCISE. FOR WEIGHT AND TOTAL REPS PER EXERCISE.
020309- reps= 81/51/56/42/40 weight 65#
except the push jerk 10# DB right arm only.
Floor press 65# pound rounds 1-4, 45# rounds 5-8
Day #2 of lay off the shoulder didn't go so well. I did lessen the stress on the push jerks, but didn't think anything else but the floor press would be an issue. I guess I was wrong, as on the way home from the gym I went to the store and just swinging my arm while walking hurt. I have already done the icing and anti-inflammatory for the evening...the official day 2 will be tomorrow I guess. I would have definitely liked this one better if I was all good. As it was, taking it easy...I already liked it.
7X10
MY SUBSTITUTION DUE TO MY SHOULDER....
7X10 WEIGHTED STEP-UPS
020209-
DAY #1 OF LAY OFF THE SHOULDER. IT WAS STILL HARD TO DO SOMETHING DIFFERENT THAN EVERYONE ELSE, BUT AT LEAST IT WAS EASIER BEING THAT THEY WERE DOING RENEGADE ROWS.
WEIGHT/SET BREAKDOWN- 45/65/75/80/75/70/45
I DIDN'T THINK THIS WOULD DO ANYTHING TO MY SHOULDER, BUT HOLDING THE BAR ON MY BACK EVEN THOUGH THE WEIGHT DIDN'T GET VERY HEAVY AT 80 POUNDS. I STARTED TO FEEL IT IN THE SHOULDER SO I THEN WENT BACK DOWN IN WEIGHT.
I DO THINK THESE WOULD BE A GOOD WAY TO WORK ON LEG STRENGTH FOR SQUATS...UNILATERAL WORK WITHOUT THE PAIN OF MANY SQUATS OR HEAVIER WEIGHT SQUATS OR MODERATE WEIGHT HIGH REPS.
BARBELL HELL
PUSH JERK
CLEANS
SDLHP
FLOOR PRESS
DEADLIFT
TABATA STYLE- 8 ROUNDS OF 20 SECONDS WORK 10 SECONDS REST PER EXERCISE. FOR WEIGHT AND TOTAL REPS PER EXERCISE.
020309- reps= 81/51/56/42/40 weight 65#
except the push jerk 10# DB right arm only.
Floor press 65# pound rounds 1-4, 45# rounds 5-8
Day #2 of lay off the shoulder didn't go so well. I did lessen the stress on the push jerks, but didn't think anything else but the floor press would be an issue. I guess I was wrong, as on the way home from the gym I went to the store and just swinging my arm while walking hurt. I have already done the icing and anti-inflammatory for the evening...the official day 2 will be tomorrow I guess. I would have definitely liked this one better if I was all good. As it was, taking it easy...I already liked it.
Monday, February 2, 2009
LYNNE- 5 rounds for max reps.
BW BENCH PRESS
PULLUPS
013009-
BP (105) 47
PU- Red jumping 57
I like this workout. Due to a dumbass moment my first set of benchpress was done at 90 pounds. I was just thinking I got super strong at these until I double checked the plates after pullups. DAMN! Then when I put 105 on the bar it felt heavy.
I think there is a possibility my shoulder played a small role in the fact that I only increased my BP reps by 1 from last time.
I was however pleased with the pullups- I increased my pullup reps by 11 while going down to red bands/jump from last times blue bands/jump.
I tried the red bands on the slightly higher bar that (about 2-2 1/2 weeks ago I was able to finally clear blue/jump) and was able to hit the same height- just below the bar with the red/jump. Once my shoulder heals some I think I will be able to get over in the blues once again.
DEADLIFTS- 7x1 for weight
013109- 255, 305 (failed), 295, 305 (failed), 300 (failed), 300 (failed), 295 (failed)
Deadlift is actually my favorite lift. I don't like the fact that I failed 5 of 7 reps. I really thought I would at least be able to complete the 300 or 305. Last time we did this on the CFT- I got a PR of 315. The 305 mark still seemed pretty easy, but the 315 had a little hitching.
On this one...the 295 didn't feel super heavy, but that extra 5 pounds to get 300 felt like a huge mountain.
I think some of the problem was lifting in the morning. I'm just not really awake and firing for heavy lifting on Saturday mornings. I also think it's possible that my shoulders and mid to upper back were minimally sore from the previous 2 days of workouts.
AS MUCH AS IT KILLS ME I am going to lay off (for 1..maybe 2 weeks) doing anything that will aggravate my shoulder. This is hard for me to do. I will still come in and workout, just modified depending on what the WOD is.
BW BENCH PRESS
PULLUPS
013009-
BP (105) 47
PU- Red jumping 57
I like this workout. Due to a dumbass moment my first set of benchpress was done at 90 pounds. I was just thinking I got super strong at these until I double checked the plates after pullups. DAMN! Then when I put 105 on the bar it felt heavy.
I think there is a possibility my shoulder played a small role in the fact that I only increased my BP reps by 1 from last time.
I was however pleased with the pullups- I increased my pullup reps by 11 while going down to red bands/jump from last times blue bands/jump.
I tried the red bands on the slightly higher bar that (about 2-2 1/2 weeks ago I was able to finally clear blue/jump) and was able to hit the same height- just below the bar with the red/jump. Once my shoulder heals some I think I will be able to get over in the blues once again.
DEADLIFTS- 7x1 for weight
013109- 255, 305 (failed), 295, 305 (failed), 300 (failed), 300 (failed), 295 (failed)
Deadlift is actually my favorite lift. I don't like the fact that I failed 5 of 7 reps. I really thought I would at least be able to complete the 300 or 305. Last time we did this on the CFT- I got a PR of 315. The 305 mark still seemed pretty easy, but the 315 had a little hitching.
On this one...the 295 didn't feel super heavy, but that extra 5 pounds to get 300 felt like a huge mountain.
I think some of the problem was lifting in the morning. I'm just not really awake and firing for heavy lifting on Saturday mornings. I also think it's possible that my shoulders and mid to upper back were minimally sore from the previous 2 days of workouts.
AS MUCH AS IT KILLS ME I am going to lay off (for 1..maybe 2 weeks) doing anything that will aggravate my shoulder. This is hard for me to do. I will still come in and workout, just modified depending on what the WOD is.
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