Holy crap, I haven't updated in a week! My bad. Life calls my name and takes away my time from this blog. so we'll start way back from last Thursday...
Thursday strength: Front squat: 5(65%)-5(75%)-5(85%) 45kg-51kg-57kg
All I remember from this was that the last couple reps in the last set felt heavy. Front squats have really felt heavy that last few times it's come up...
WOD: with 15:00 on the clock:
run 1 mile
max burpees
7:28/62
My goal with this one was to try and beat my old time or come very close to it. With the summer of not so great eating, I figured it would've been a little slower. But to my surprise, I came in at the EXACT same time as my old PR. I'm just glad it wasn't slower. Then I took about 1:00-1:30 to start the burpees. I was just trying to catch my breath and since I was wearing my glasses it threw me off. I probably should've had at least 70 burpees...
Friday Speed: 3 Jerks @ 60% of 1rm (30kg) on the minute for 8:00
Wod: "Cindy"
5 pull-ups
10 push-ups
15 squats
11+28
I can't say that I'm not disappointed in this. I thought I was doing so much better and was going to get around 13 rounds....blah. Pull-ups were unbroken for the first 7 rounds. And the push-ups are what got me. I made sure to do my best not to touch my hips and worm up. If I did, i would redo that rep. First couple rounds were unbroken, then it was 5-5, then sets of 2. yuck. Really need to get better at these...
Saturday, I went to the Whole9 seminar with my mom, Season and her sister. It was a long day. I knew a good majority of the information already, so it was kind of repetitive, but there were some points I didn't know and they were pretty good ones, so it was worth it just for that.
Sunday: Team wod at PreVail with Nicole, Rosie, Jennie F., Whitney and Julie
Team run 455 1/2 m
227 wall balls
227 sit-ups
227 push-ups
230 air squats
team run 455 1/2 m
*one person works at a time
*finish one movement before going to the next
28:35 first girls team to finish
We pretty much split this up with a certain amount of reps to aim for each, but if we felt good to keep going. I think I did 30 wall balls, 30 sit ups, 40 push ups and 60 air squats. We got to the last 30 squats and I decided to just finish them since those are easy for me to fly through and then it was off on the team run. I almost stumbled a little becuase my legs were jello, but I was out the door. At the end I tried chasing Zach down, and totally would've had the guys not said something, but I was about a step behind him. This was such a great way to spend my morning. SO incredibly excited another box is opening up so close to home and that I can share this experience with a lot of my friends. Looking to a lot more time being spent there! :)
Tuesday Strength: BACK SQUAT!!!!!!!! 5-5-5 105#-123#-140#
Holy crap, I haven't done a back squat since January. And I was SO excited to do these yesterday. But also realized, it's been a LONG time since I've done this movement. I feel like I should be much stronger at these, but given that we don't do them, I'm not. I decided to go with 60%-70%-80% of my 1RM. And it's a good thing I did because the last two reps were kind of rough. But every rep was below parallel, chest high and felt great!
WOD: 10:00 Amrap of:
20 Double Unders
10 KB swings (35#)
5 pull-ups
7+31
My goal for this was to get 8 rounds/beat Dan Berry. :) I didn't make the 8, but I beat Dan by 1 rep! haha. My double unders were pretty solid yesterday, I think the 5th and 6th rounds were the only two that weren't unbroken and had one trip up each. KB swings were all unbroken. And pull-ups the first 3 rounds were unbroken, then it was 3-2,2-2-1, 2-1-2, 3-1-1-1, 1. Pull-ups are still definitely something I need to work on, but my left forearm was on fire!!!
Cash out: max handstand hold 2:00 after wod is over. 1:07
I was shooting for 2:00 to beat Brandon, but sheesh once the minute came my arms were shaking like no other and I felt like I was going to collapse on my head.
A great day of training with great people. Can't wait to go back! :)
Wednesday, September 14, 2011
Wednesday, September 7, 2011
Floor Press, row, 3 rnds, run
First day back at work yesterday wasn't too bad. I just keep reminding myself that there is a light at the end of the tunnel now that I'm doing something to make a change in my life. The end result is almost 3 years away, but there is a slight glimmer of hope...
Strength: Floor Press 5-5-5 34kg (65% of 1rm) - 40kg (75%) - 45kg (85%)
We haven't done floor press since back in February, so it's clearly been awhile. I remember trying to establish a 1RM and only going up .5kg and being super bummed about it. But any time we get in some extra strength work that will help me with other upper body work, is good for me!
WOD:
1000 m Row
then:
3 rounds of:
10 Jerks (60kg/40kg)
10 Ball slams (30#/20#)
10 sit ups
Then:
400m Run
11:10
I was actually looking forward to this workout. It was just the push I needed to get my motivation back. A longer row sandwiched with a triplet and a sprint, was a great way to end my day. My goal for the row was to pretty much just finish under 4:00. I didn't want to go all out on the row and be drained for the rest of the wod. I'm pretty sure I got off the rower around 3:55, headed down the stairs and got straight on that bar. My Jerks were unbroken, 5-5, and 5-3-2. I knew this would be my goat in the wod, but they actually felt really good. The only reason the last round wasn't 5-5 was I slipped up and lost balance on the 8th rep. Ball slams and sit ups were all unbroken and flew through those. The run was definltey slow, it's a lot easier when someone else is out there running to give you a push, but since we all finished randomly it was just me trying to push myself, which didn't go all that well. Either way I finished in the goal time of 9-12:00, so that was a good thing.
I also noticed on my run, how much it SUCKS to run/workout when you've put weight back on. Yesterday was quite the slap in the face to be quite honest. And it's really making me want to get my shit together. I haven't felt this awful in a long time. This summer has pretty much destroyed me and I need to get back to myself....
Monday's Eats
Breakfast: 3 eggs and 6 strawberries and 1.5 oz almonds
Lunch: 1.5 cups of chili
Dinner: salad with cucumber and tomato and about 2 cups of chicken stir fry
Dessert: almonds, dried cranberries and dark chocolate chips
Strength: Floor Press 5-5-5 34kg (65% of 1rm) - 40kg (75%) - 45kg (85%)
We haven't done floor press since back in February, so it's clearly been awhile. I remember trying to establish a 1RM and only going up .5kg and being super bummed about it. But any time we get in some extra strength work that will help me with other upper body work, is good for me!
WOD:
1000 m Row
then:
3 rounds of:
10 Jerks (60kg/40kg)
10 Ball slams (30#/20#)
10 sit ups
Then:
400m Run
11:10
I was actually looking forward to this workout. It was just the push I needed to get my motivation back. A longer row sandwiched with a triplet and a sprint, was a great way to end my day. My goal for the row was to pretty much just finish under 4:00. I didn't want to go all out on the row and be drained for the rest of the wod. I'm pretty sure I got off the rower around 3:55, headed down the stairs and got straight on that bar. My Jerks were unbroken, 5-5, and 5-3-2. I knew this would be my goat in the wod, but they actually felt really good. The only reason the last round wasn't 5-5 was I slipped up and lost balance on the 8th rep. Ball slams and sit ups were all unbroken and flew through those. The run was definltey slow, it's a lot easier when someone else is out there running to give you a push, but since we all finished randomly it was just me trying to push myself, which didn't go all that well. Either way I finished in the goal time of 9-12:00, so that was a good thing.
I also noticed on my run, how much it SUCKS to run/workout when you've put weight back on. Yesterday was quite the slap in the face to be quite honest. And it's really making me want to get my shit together. I haven't felt this awful in a long time. This summer has pretty much destroyed me and I need to get back to myself....
Monday's Eats
Breakfast: 3 eggs and 6 strawberries and 1.5 oz almonds
Lunch: 1.5 cups of chili
Dinner: salad with cucumber and tomato and about 2 cups of chicken stir fry
Dessert: almonds, dried cranberries and dark chocolate chips
Tuesday, September 6, 2011
Long weekend!
So I am long overdue for some updates here... my bad. But whatever, I've been off of work the past 5 days and have been in the BEST mood I've been in, in a long time. It was so nice to sleep in and relax and do whatever I wanted for 5 days. And not worry about an alarm waking me up. I took full advantage of the ability to take naps as well! :) However, the 5 days off caused me to be pretty weak on the diet front and ate pretty poorly. Blah. Jer and I are going to set up an incentive thing for the two of us to keep my diet on track and him with some of his stuff he needs to work on. Should help a ton...I just need to buckle down and do it! sheesh, enough already!
Thursday Strength: Push Press 3 @ 60% of 1RM (33kg) on the minute for 7:00
Not much to say here...just focused on driving off the heels and keeping my core tight.
WOD: "Helen"
3 rounds of:
400m run
21 kb swings (16kg)
12 pull ups
13:21
This was just down right awful. Mom and I were out and about all day running around, so I barely drank any fluids or ate anything. I normally drink anywhere between 4-8 24oz bottles of water throughout the day, so I was severely dehydrated. I also felt sick going to the fort and it was like 95 degrees and humid and gross. So all that combined made for a 2:00 gain to my Helen time. yuck. Oh well...as the pattern shows, I'm sure this one will be coming up again...
Friday Strength: Hang Power Clean 3(35kg)-2(40kg)-2(45kg)-1(50kg)-1(55kg)-1(60kg PR)
If you've read before, you're aware that I have issues with anything that has "Power" in front of it and we're going for a 1RM. I have a physical/mental block on dropping under the bar, but staying above parallel. Bu for some reason on Friday, it clicked! And I was able to drop to just the right height for 60kg! 55 kg my feet landed pretty wide, but 60kg i managed to keep them under control! I probably could've gone for 62-63kg, but I felt satisfied with the 60kg.
WOD:
4:00 Double unders
2:00 Rest
3:00 Power Cleans (60kg/40kg)
2:00 Rest
2:00 Pull ups
2:00 Rest
1:00 Burpees
162/32/23/24 = 241
Pretty disappointed with my double unders during this one...with my foot still giving me issues, while I workout, but not-so-much after, it hinders stringing together DU's. I was definitely hoping for at least 200 du's during this, but that pesky foot...
Power cleans I was ok with, did a strong set of 10 within the first 40 seconds and kind of slowed down from there and did sets of 2 or 3. Probably could've gotten 2 or 3 more out here.
Pullups were a struggle again. The bar was slippery and just wasn't feeling them. I got a couple sets of 4 and then some 2's then it was singles to the finish.
Burpees was all out for me. It was the last minute and no time for rest. RTL was going next to me, so I was trying my best to keep up with him, he finished with a couple more than me, but I feel like I did a pretty good job keeping up with him!
Saturday:
I woke up and just laid in bed for awhile. I had no motivation to get up and go to the gym. This is why I need an intervention. I've lost motivation for some stuff at the gym and my diet. I've gone off the edge. Hopefully I'll find a spark here soon and start kicking ass again.
So I missed oly class and then there was an odd number of people so I didn't participate in the 31 Heroes wod. I talked to Alyson for a good part of it, which was absolutely fantastic, beause I've missed her dearly. Then around the 9:30 remaining in the wod, I started my own of
21-15-9
Row cals
GHD sit ups
Burpees
and I finished right when everyone else finished. The row was all about strong pulls, no all out sprint here. GHD was pretty hard. I barely get up to use this machine and I'm still a little nervous it will effect "Louis", but all was good. Just a real burner. And burpees were as fast as I could. Pretty good fast wod...
Monday Strength: 2 Deadlift @ 50% of 1RM(55kg) OTM for 12:00
Again, not much to say here. Just focused on proper form. Keeping that back tight and driving through the heels.
Wod:
"Diane"
21-15-9
Deadlift (70kg) - used 55kg
HSPU - used box
4:06
I went light on the deadlifts just because we haven't done these much and I didn't feel like really pushing it on my back. Still kind of nervous when in comes to deadlifts and my back...the box hspu were way too easy. I would've preferred to use the bands, but lack of space didn't allow for it.
Ready to kick my ass in gear and get some motivation going. It's rather depressing when I don't see the people at the Fort that I used to on a daily basis that would give me that extra bit of a push...
Thursday Strength: Push Press 3 @ 60% of 1RM (33kg) on the minute for 7:00
Not much to say here...just focused on driving off the heels and keeping my core tight.
WOD: "Helen"
3 rounds of:
400m run
21 kb swings (16kg)
12 pull ups
13:21
This was just down right awful. Mom and I were out and about all day running around, so I barely drank any fluids or ate anything. I normally drink anywhere between 4-8 24oz bottles of water throughout the day, so I was severely dehydrated. I also felt sick going to the fort and it was like 95 degrees and humid and gross. So all that combined made for a 2:00 gain to my Helen time. yuck. Oh well...as the pattern shows, I'm sure this one will be coming up again...
Friday Strength: Hang Power Clean 3(35kg)-2(40kg)-2(45kg)-1(50kg)-1(55kg)-1(60kg PR)
If you've read before, you're aware that I have issues with anything that has "Power" in front of it and we're going for a 1RM. I have a physical/mental block on dropping under the bar, but staying above parallel. Bu for some reason on Friday, it clicked! And I was able to drop to just the right height for 60kg! 55 kg my feet landed pretty wide, but 60kg i managed to keep them under control! I probably could've gone for 62-63kg, but I felt satisfied with the 60kg.
WOD:
4:00 Double unders
2:00 Rest
3:00 Power Cleans (60kg/40kg)
2:00 Rest
2:00 Pull ups
2:00 Rest
1:00 Burpees
162/32/23/24 = 241
Pretty disappointed with my double unders during this one...with my foot still giving me issues, while I workout, but not-so-much after, it hinders stringing together DU's. I was definitely hoping for at least 200 du's during this, but that pesky foot...
Power cleans I was ok with, did a strong set of 10 within the first 40 seconds and kind of slowed down from there and did sets of 2 or 3. Probably could've gotten 2 or 3 more out here.
Pullups were a struggle again. The bar was slippery and just wasn't feeling them. I got a couple sets of 4 and then some 2's then it was singles to the finish.
Burpees was all out for me. It was the last minute and no time for rest. RTL was going next to me, so I was trying my best to keep up with him, he finished with a couple more than me, but I feel like I did a pretty good job keeping up with him!
Saturday:
I woke up and just laid in bed for awhile. I had no motivation to get up and go to the gym. This is why I need an intervention. I've lost motivation for some stuff at the gym and my diet. I've gone off the edge. Hopefully I'll find a spark here soon and start kicking ass again.
So I missed oly class and then there was an odd number of people so I didn't participate in the 31 Heroes wod. I talked to Alyson for a good part of it, which was absolutely fantastic, beause I've missed her dearly. Then around the 9:30 remaining in the wod, I started my own of
21-15-9
Row cals
GHD sit ups
Burpees
and I finished right when everyone else finished. The row was all about strong pulls, no all out sprint here. GHD was pretty hard. I barely get up to use this machine and I'm still a little nervous it will effect "Louis", but all was good. Just a real burner. And burpees were as fast as I could. Pretty good fast wod...
Monday Strength: 2 Deadlift @ 50% of 1RM(55kg) OTM for 12:00
Again, not much to say here. Just focused on proper form. Keeping that back tight and driving through the heels.
Wod:
"Diane"
21-15-9
Deadlift (70kg) - used 55kg
HSPU - used box
4:06
I went light on the deadlifts just because we haven't done these much and I didn't feel like really pushing it on my back. Still kind of nervous when in comes to deadlifts and my back...the box hspu were way too easy. I would've preferred to use the bands, but lack of space didn't allow for it.
Ready to kick my ass in gear and get some motivation going. It's rather depressing when I don't see the people at the Fort that I used to on a daily basis that would give me that extra bit of a push...
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