Tuseday was another long day at work. But I've been finding out more news about paths I can take with nursing, and I only have a couple things left before I can apply to the school. So I'm getting really excited. There IS a light at the end of the tunnel!!
I'm not gonna lie, when I first saw today's workout in the google doc, I was dreading every minute of it. 30 HSPU in a wod...it's like my worst nightmare lately....
Strength: Back squat 5(60%)-5(65%)-5(70%)-5(75%)
115-125-135-145
It's de-load week, prepping for next week! Just like yesterday with the OHS there would be a couple reps where I would just lose the tightness in my core and the rep would be hard fought. as long as I keep everything tight, I'm good to go. The one thing I want to get un-tight are my hips. Hoping this doesn't hurt me next week. Lots of leg mobility this week!
WOD:
800m run
10 HSPU
400m run
10HSPU
200m run
10HSPU
*used a 25# plate and ab mat
15:05
GAH! Right before we started the wod, I told Chris I was aiming for 5 HSPU a round. If I was able to do that, I would be very happy. Came in from the first run around 4:15, definitely not an all out sprint, but good enough. I was pretty much delaying the HSPU! Got to the wall and busted out 2 kipping HSPU. I was like hmm, ok, this might go better than expected. Then it was 2 more then 1's the rest of the way. Once I got to 5, and I felt pretty good about them, I decided I was going for 10 every round. There was no looking back after getting the 10 in the first round.
I knew they would be hard fought in the later rounds. But I wasn't going to give up. I wasn't going to let that negativity and hatred for HSPU seep into my head. I've been making strong improvements in the last few weeks, so I wouldn't let this bring me down if I struggled with it.
However, to my surprise, I only had like 3 or 4 failed attempts during the entire workout. Where I went to kip up, but just couldn't get up more than an inch. The last few workouts with HSPU have been absolute torture. But I removed those from my mind and just focused on the task at hand and stayed positive. The mental game is like 90% of the battle. You think you can't do it, well shit, you aren't going to do it. You tell yourself you're going to do it and you're sure as shit going to do it!
When I was done with the wod, I stayed to cheer on Kelly and Alex. We all struggle with HSPU's, well some of us, so every support you can get, dramatically helps! So as much as I hate HSPU, I'm glad they've been coming up more often in workouts! After the wod, I decided to try regionals standards...HOLY CRAP is it a huge difference. It doesn't look like a major difference, but geez. One day I will get there! :)
I'm hoping how great I've been feeling in the gym and the improvements I've been seeing there lately, transfer over to some weight loss. That's been a struggle for sure, but I know all the added stress in my life doesn't help. The gym keeps me going and fighting through all the 'suck' in life, so I'm especially thankful for that.
Praying for some good news or plan of attack today...
Showing posts with label HSPU. Show all posts
Showing posts with label HSPU. Show all posts
Wednesday, April 18, 2012
Thursday, April 5, 2012
Small Steps
I forgot to blog about Tuesday's training session. So here it is.
I got to the gym a little early, so I decided to go for about a 1.25 mile run for a warm up to get my legs going. Defintely didn't go all out, just a nice smooth pace. Then I did a bunch of mobility on my legs and 30 wall balls.
Strength:
Back Squat 5 (70%)-5(80%)-3(85%)-2(90%)-1(100%)
5xbar - 5x83#- 5x133#-5x153#-3x163#-2x171#-1x190#
After my massage from Heather last week, my hips feel a little less tight. She said my hammies are super tight and that may be the reason my hips are so tight and hitting depth in the squat gets painful. So I've been making sure to roll out my hammies a lot more lately and it seems to be helping.
I think this is the best I've felt squatting in awhile. Depth was really easy to achieve and the bar didn't feel super heavy. Now that my hips are starting to feel better, I can descend a little faster and smoother than before and get out of the hole better. My right knee tends to come in a bit on the initial ascend, but I quickly adjust and push it out.
The 190# at my PR weight felt really good, looking forward to SRM in a couple weeks!
WOD:
4 Rounds of:
5 HSPU
10 Power Cleans (135/95)
time=??
So HSPU have been the evil goat lately for me. During the first round of HSPU I asked B if I could do 3 per round instead of 5, because I felt like that would be more of a realistic chance for me. I got the 3 in the first round and went straight to the bar. The cleans felt somewhat heavy because we haven't really worked this movement lately. Between the Open and my class on Saturday, I definitely haven't been getting in the Oly work I want.
Second round I got 2 HSPU and struggled to get the third. After A LOT of attempts, I got the third. Went to the cleans and felt good. At this point, I didn't care about my time, I was just going at it to try and get the HSPU.
Third round, got the first HSPU, then struggled like no other. I probably spent a good 3 minutes at least here. B tried helping me with my form and said it looks 100 times better. My lack of upper body strength for my body weight is what comes into play here. So I went to the bar and did the cleans.
Fourth round, got the first HSPU again and once again struggled like no other on the last 2. I somehow squeezed out a second after countless attempts. Then more attempts, I couldn't get the third. So I decided to do the cleans then go back to the wall, and somehow, got it on the first try.
While this is still frustrating how difficult HSPU are for me, I'm happy with how that went. Sounds pathetic, but I'm feeling more comfortable with that position and the kip. More tripod work to build the core and upper body work!
Yesterday, we finished our cleanse. It was the first day that I was absolutely starving!! And whenever someone talked about food I just wanted to eat it all. haha. But I was good. I stuck to the cleanse as I was supposed to and got some great results. Didn't do my measurements this morning because I didn't have time, but probably will tomorrow. However, I did lose 5.5 pounds. I know it's mostly water weight, but I feel better. I feel less bloated and frumpy. Now is the time to make smart decisions and not eff it all up on the weekends. Here's to staying positive! :)
I got to the gym a little early, so I decided to go for about a 1.25 mile run for a warm up to get my legs going. Defintely didn't go all out, just a nice smooth pace. Then I did a bunch of mobility on my legs and 30 wall balls.
Strength:
Back Squat 5 (70%)-5(80%)-3(85%)-2(90%)-1(100%)
5xbar - 5x83#- 5x133#-5x153#-3x163#-2x171#-1x190#
After my massage from Heather last week, my hips feel a little less tight. She said my hammies are super tight and that may be the reason my hips are so tight and hitting depth in the squat gets painful. So I've been making sure to roll out my hammies a lot more lately and it seems to be helping.
I think this is the best I've felt squatting in awhile. Depth was really easy to achieve and the bar didn't feel super heavy. Now that my hips are starting to feel better, I can descend a little faster and smoother than before and get out of the hole better. My right knee tends to come in a bit on the initial ascend, but I quickly adjust and push it out.
The 190# at my PR weight felt really good, looking forward to SRM in a couple weeks!
WOD:
4 Rounds of:
5 HSPU
10 Power Cleans (135/95)
time=??
So HSPU have been the evil goat lately for me. During the first round of HSPU I asked B if I could do 3 per round instead of 5, because I felt like that would be more of a realistic chance for me. I got the 3 in the first round and went straight to the bar. The cleans felt somewhat heavy because we haven't really worked this movement lately. Between the Open and my class on Saturday, I definitely haven't been getting in the Oly work I want.
Second round I got 2 HSPU and struggled to get the third. After A LOT of attempts, I got the third. Went to the cleans and felt good. At this point, I didn't care about my time, I was just going at it to try and get the HSPU.
Third round, got the first HSPU, then struggled like no other. I probably spent a good 3 minutes at least here. B tried helping me with my form and said it looks 100 times better. My lack of upper body strength for my body weight is what comes into play here. So I went to the bar and did the cleans.
Fourth round, got the first HSPU again and once again struggled like no other on the last 2. I somehow squeezed out a second after countless attempts. Then more attempts, I couldn't get the third. So I decided to do the cleans then go back to the wall, and somehow, got it on the first try.
While this is still frustrating how difficult HSPU are for me, I'm happy with how that went. Sounds pathetic, but I'm feeling more comfortable with that position and the kip. More tripod work to build the core and upper body work!
Yesterday, we finished our cleanse. It was the first day that I was absolutely starving!! And whenever someone talked about food I just wanted to eat it all. haha. But I was good. I stuck to the cleanse as I was supposed to and got some great results. Didn't do my measurements this morning because I didn't have time, but probably will tomorrow. However, I did lose 5.5 pounds. I know it's mostly water weight, but I feel better. I feel less bloated and frumpy. Now is the time to make smart decisions and not eff it all up on the weekends. Here's to staying positive! :)
Tuesday, March 20, 2012
Ring dips and a Mile
As the day progressed my quads got more and more sore. I didn't feel a thing on Sunday, but definitely felt it Monday as the day went on. Was debating about a rest day, but also hoping that a mile run would loosen up my legs.
Strength:
Weighted Deadhang Pull-ups 3-3-3-3-3
-first set red band
-rest of the sets blue band
Weighted Ring Dips 3-3-3-3-3
-First set UNASSISTED!
-Second set first rep unassisted, last 2 purple band
-last 3 sets purple band
First set of pull-ups I felt like I tweaked my left lat. I don't know if I didn't warm up enough or what, but it kind of bothered me the rest of the night. Not much to say about the deadhangs, other than I feel like I should be stronger on these. Goal is to get an unassisted deadhang pull-up by the end of the year.
Ring dips....FINALLY!!! I've been wanting to get this damn unassisted ring dip for months. I think I really started focusing on getting one back in December. I definitely didn't practice them much throughout that time period. BUT it must have been enough to finally get them! haha. So glad I finally did that. Now time to get stronger on those too! haha
As you can see, I need to add some solid volume training on all these skills (HSPU, pistols etc). If only I didn't have a day job...
WOD:
10:00 running clock
Mile run
max HSPU
mile-8:18
HSPU - 3 on 25# plate and ab mat
Needless to say this is not my best effort when it comes to a mile run. My fastest is 7:28. However, we haven't been running since basically what, October? And we have a lot of turns in our mile route. So those two factors alone make for a crappy time. Hopefully by the end of the summer, that's back in the low 7 minute range! We need to get a new route for our mile! :)
HSPU...not much to say here. I was too excited about my ring dips to let HSPU ruin my night. Didn't want to have another temper tantrum... I really took my time with these and did what I could. I need A LOT more work to be anywhere near comfortable with these. So I've been working on tripods and just trying to get my core stronger. one day...
Strength:
Weighted Deadhang Pull-ups 3-3-3-3-3
-first set red band
-rest of the sets blue band
Weighted Ring Dips 3-3-3-3-3
-First set UNASSISTED!
-Second set first rep unassisted, last 2 purple band
-last 3 sets purple band
First set of pull-ups I felt like I tweaked my left lat. I don't know if I didn't warm up enough or what, but it kind of bothered me the rest of the night. Not much to say about the deadhangs, other than I feel like I should be stronger on these. Goal is to get an unassisted deadhang pull-up by the end of the year.
Ring dips....FINALLY!!! I've been wanting to get this damn unassisted ring dip for months. I think I really started focusing on getting one back in December. I definitely didn't practice them much throughout that time period. BUT it must have been enough to finally get them! haha. So glad I finally did that. Now time to get stronger on those too! haha
As you can see, I need to add some solid volume training on all these skills (HSPU, pistols etc). If only I didn't have a day job...
WOD:
10:00 running clock
Mile run
max HSPU
mile-8:18
HSPU - 3 on 25# plate and ab mat
Needless to say this is not my best effort when it comes to a mile run. My fastest is 7:28. However, we haven't been running since basically what, October? And we have a lot of turns in our mile route. So those two factors alone make for a crappy time. Hopefully by the end of the summer, that's back in the low 7 minute range! We need to get a new route for our mile! :)
HSPU...not much to say here. I was too excited about my ring dips to let HSPU ruin my night. Didn't want to have another temper tantrum... I really took my time with these and did what I could. I need A LOT more work to be anywhere near comfortable with these. So I've been working on tripods and just trying to get my core stronger. one day...
Wednesday, March 7, 2012
Suck it HSPUs!
Yesterday I woke up pretty tired. I'm really lacking in getting the amount of rest I need. My schedule is just so hectic, but it'll be worth it in the end! I was pretty sore from the last two days of training and was contemplating taking a rest day. I probably should have the way it went...
Strength: Back Squat: 8-8-6-6 (65%-70%-80%-85%)
8(123#)-8(133#)-6(153#)-5(163#)
Going into this my hips have been super tight. The bottom of the squat is just really tight and it's hard to drive out of the hole. 123 felt like 180! The sets definitely didn't seem to get any easier even though I spent time between sets stretching out my hips. I really need to start doing a TON more mobility on my hips. I failed the last rep on the final set of 6, got half way up and just couldn't go any further. I can't wait till we start running some more and get my hips opened again, all the rowing and squatting is making them so tight!
WOD:
15:00 AMRAP
3 HSPU
6 SDHP (85/55)
9 Goblet Squats (53/35)
a measley 3 rounds plus one rep. I'm actually extremly embarrassed to post what I got...
So the last year and a half or so I've been training HSPU on the band and I haven't made much progress. I went from green/green to green/blue. But I haven't felt any stronger. So it was decided at the gym, that no one can use bands anymore. It's up against the wall with some plates, or knees up on a box. My hatred for Jerks has been replaced by HSPU.
I pulled an Alex last night and threw a complete temper tantrum over HSPUs. I was able to crank out the first 2 and then I couldn't get that last freaking 3rd rep. I would lose all tightness in my core and just either get half way up, not get anywhere or just plop. I started with slamming the ab mat. Next round I screamed fuck! and the last I yelled, started to cry and just said fuck it with 30 seconds left in the workout. Seriously...15:00 and that's how far I got. Pretty freaking pathetic. I've got a lot of work to do. So practicing tripods and kipping at home it is...
I went upstairs with 30 seconds left on the clock and rowed a 2K, since I didn't get a workout in. blah.
Onto the next WOD.
Strength: Back Squat: 8-8-6-6 (65%-70%-80%-85%)
8(123#)-8(133#)-6(153#)-5(163#)
Going into this my hips have been super tight. The bottom of the squat is just really tight and it's hard to drive out of the hole. 123 felt like 180! The sets definitely didn't seem to get any easier even though I spent time between sets stretching out my hips. I really need to start doing a TON more mobility on my hips. I failed the last rep on the final set of 6, got half way up and just couldn't go any further. I can't wait till we start running some more and get my hips opened again, all the rowing and squatting is making them so tight!
WOD:
15:00 AMRAP
3 HSPU
6 SDHP (85/55)
9 Goblet Squats (53/35)
a measley 3 rounds plus one rep. I'm actually extremly embarrassed to post what I got...
So the last year and a half or so I've been training HSPU on the band and I haven't made much progress. I went from green/green to green/blue. But I haven't felt any stronger. So it was decided at the gym, that no one can use bands anymore. It's up against the wall with some plates, or knees up on a box. My hatred for Jerks has been replaced by HSPU.
I pulled an Alex last night and threw a complete temper tantrum over HSPUs. I was able to crank out the first 2 and then I couldn't get that last freaking 3rd rep. I would lose all tightness in my core and just either get half way up, not get anywhere or just plop. I started with slamming the ab mat. Next round I screamed fuck! and the last I yelled, started to cry and just said fuck it with 30 seconds left in the workout. Seriously...15:00 and that's how far I got. Pretty freaking pathetic. I've got a lot of work to do. So practicing tripods and kipping at home it is...
I went upstairs with 30 seconds left on the clock and rowed a 2K, since I didn't get a workout in. blah.
Onto the next WOD.
Wednesday, January 18, 2012
Calm Before the Storm
After taking a rest day Monday, I was ready to get back in the gym last night. My legs for sure needed the rest, so I enjoyed a night of being lazy. It was like the calm before the storm since classes start tonight! Even though it’s going to be a busy 16 weeks until May, I’m excited. I’m ready to get further along in this process and getting closer to exiting this job!
I got in a little wod before going to the gym by shoveling the top half of our driveway for 40 minutes. So I didn’t need much of a warm up when I got there…When I got to the gym, I didn’t realize how heavy our strength was until I started calculating my numbers. While it was intimidating, I’m excited to get after this strength cycle and see what kind of progress I can make.
Strength: Cleans 5(55%)-5(63%)-5(70%)-5(77%)-5(85%)
79-90-100-110-122
I was sad I missed Monday with back squat, so I’ll have to make that up another day this week. But I was ready to get after the cleans. The first 2 sets I did touch and go reps, making sure to keep my back tight. I was hoping to do touch and go with 100, but did the first 2 and decided to go a little slower with it to ensure proper form. The fourth set definitely felt heavy after the first 15 reps, and the final set was for sure hard. I failed on the fourth rep because I bottomed out and my legs were gassed and I couldn’t get out of it. So I took a quick breath and reset and did two more reps. They were a little bit of a struggle to stand up, but got through them. While doing so many reps and some heavier numbers are a challenge, I’m excited about it. I want to get stronger, I need to get stronger!
WOD:
8:00 AMRAP
5 Handstand Push-ups (green and blue band)
7 Hang Power Cleans (115/75#)
10 Box Jumps (24/20”) I used 24”
5 full rounds
My main goal going into this WOD was to pace it and make sure all reps were FROM. I was happy with the HSPU, as I was touching my head to the ground each rep and all sets were unbroken. Going to go to blue/blue next time there are HSPU in a wod. Cleans felt good and fast. Box Jumps, I decided to use a 24” box, since it seems like that’s what HQ is leading towards for the women’s standard in competitions. I just made sure to do a quick pause at the top to open my hips, come down, reset, and jump back up. Overall, I was really happy with 5 rounds. It takes some time to get in and out of the bands, so I need to get to that wall sooner than later. I’ve also noticed after wods with HSPU that my lower back gets a little tight, so I’ll have to make sure to stretch that out more often.
I got in a little wod before going to the gym by shoveling the top half of our driveway for 40 minutes. So I didn’t need much of a warm up when I got there…When I got to the gym, I didn’t realize how heavy our strength was until I started calculating my numbers. While it was intimidating, I’m excited to get after this strength cycle and see what kind of progress I can make.
Strength: Cleans 5(55%)-5(63%)-5(70%)-5(77%)-5(85%)
79-90-100-110-122
I was sad I missed Monday with back squat, so I’ll have to make that up another day this week. But I was ready to get after the cleans. The first 2 sets I did touch and go reps, making sure to keep my back tight. I was hoping to do touch and go with 100, but did the first 2 and decided to go a little slower with it to ensure proper form. The fourth set definitely felt heavy after the first 15 reps, and the final set was for sure hard. I failed on the fourth rep because I bottomed out and my legs were gassed and I couldn’t get out of it. So I took a quick breath and reset and did two more reps. They were a little bit of a struggle to stand up, but got through them. While doing so many reps and some heavier numbers are a challenge, I’m excited about it. I want to get stronger, I need to get stronger!
WOD:
8:00 AMRAP
5 Handstand Push-ups (green and blue band)
7 Hang Power Cleans (115/75#)
10 Box Jumps (24/20”) I used 24”
5 full rounds
My main goal going into this WOD was to pace it and make sure all reps were FROM. I was happy with the HSPU, as I was touching my head to the ground each rep and all sets were unbroken. Going to go to blue/blue next time there are HSPU in a wod. Cleans felt good and fast. Box Jumps, I decided to use a 24” box, since it seems like that’s what HQ is leading towards for the women’s standard in competitions. I just made sure to do a quick pause at the top to open my hips, come down, reset, and jump back up. Overall, I was really happy with 5 rounds. It takes some time to get in and out of the bands, so I need to get to that wall sooner than later. I’ve also noticed after wods with HSPU that my lower back gets a little tight, so I’ll have to make sure to stretch that out more often.
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