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.
Tuesday, March 31, 2009
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.
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