October 20, 2009
WU: 3 laps
3x10 Eccentric Ring Dips/KB Swings (26#)
Burgener Warm Up 3x3 PVC, 3x3 BB
WOD:
5 Rounds
20x Power Snatch (33# BB)
20x Wall Ball (14#)
(19:56)
October 19, 2009
WU: Jump
5x4 OHS (1 w/PVC, 4 w/BB)
5x3 Strict Pull-Ups
5x3 Push Ups (5-10-15-20-25)
4x11 Weighted Sit Ups (10# Wall Ball)
3 Rounds
10x Dead Lift @ 35% (65#)
25 Box Jumps (20")
(5:26)
Tuesday, October 20, 2009
Monday, October 12, 2009
I'm baaaack... Again
So I think I'm back for reals again. :) Here's my first, getting my feet wet, workout:
WOD
5 rounds for time of:
500m row
5 pull ups (they were pain free! yay!)
10 push ups (elbows in)
15 air squats
(26:27)
WOD
5 rounds for time of:
500m row
5 pull ups (they were pain free! yay!)
10 push ups (elbows in)
15 air squats
(26:27)
Thursday, October 1, 2009
I'm baaaaaaaack!!
...pending any further injury of course... Anyhoo, did my first WOD since the nastiness of Fran. I was very proud of myself, kept it pretty light, modified my exercise when needed, took resting breaks so that I'm not dead for the rest of today, etc etc. I'm planning on just doing the regular class for the rest of this week and all of next week and shooting for re-entry into the advanced class the following week (Oct 12). I'm also toying with going primal for that same week for 7 days. I've been inspired by Heather's 22 day challenge. We'll see. Due to a miscommunication, today was Dirty 32's instead of Dirty 30's Part 2. lol...
WOD:
Pull Ups (18x) Push Ups (14x) (look at me modifying!!!)
KB Swing (26)
Squat
Box Jump (20")
BB Thrusters (33#)
Bar Dips
Ball Slam (12#)
KTE (I did Sit Ups)
Tire Flip
Double Unders (I did 14 in a row of alternating singles and doubles!)
(28:36)
WOD:
Pull Ups (18x) Push Ups (14x) (look at me modifying!!!)
KB Swing (26)
Squat
Box Jump (20")
BB Thrusters (33#)
Bar Dips
Ball Slam (12#)
KTE (I did Sit Ups)
Tire Flip
Double Unders (I did 14 in a row of alternating singles and doubles!)
(28:36)
Friday, September 11, 2009
Wednesday, September 9, 2009
My legs.... are.... so.... dead....
Strength:
Deadlift
1x10 (75#)
2x5 (110#)
5x2 (130-135-135-135-135)
3x1 (155-160-165)
5 rounds of 45"/15"
High Hang Squat Clean (45#)
Deadlift
1x10 (75#)
2x5 (110#)
5x2 (130-135-135-135-135)
3x1 (155-160-165)
5 rounds of 45"/15"
High Hang Squat Clean (45#)
Tuesday, September 8, 2009
Only 2!
September 8, 2009
WOD:
21-15-9
DL (135#)
Burpees
(11:39)
September 7, 2009
Skill: Snatch
Strength:
5x5 Back Squat
(75-95-105-115-125)
Met-Con:
21-15-9
KB Swing (35#)
Push Ups
Box Jumps (24")
(6:43)
WOD:
21-15-9
DL (135#)
Burpees
(11:39)
September 7, 2009
Skill: Snatch
Strength:
5x5 Back Squat
(75-95-105-115-125)
Met-Con:
21-15-9
KB Swing (35#)
Push Ups
Box Jumps (24")
(6:43)
Saturday, September 5, 2009
Elizabeth
Strength:
1RM Shoulder Press
(75#)
WOD:
21-15-9
Squat Clean (75#)
Ring Dips (Eccentric Bar Dips)
(16:29)
I did this with Craig at the gym, so we were alternating. I think I rested about a minute in between the first round of dips and the second round of cleans. Other than that, I pretty much went at it. The cleans were super hard, again, on my grip. Shouldn't it be strong by now?!?!?
1RM Shoulder Press
(75#)
WOD:
21-15-9
Squat Clean (75#)
Ring Dips (Eccentric Bar Dips)
(16:29)
I did this with Craig at the gym, so we were alternating. I think I rested about a minute in between the first round of dips and the second round of cleans. Other than that, I pretty much went at it. The cleans were super hard, again, on my grip. Shouldn't it be strong by now?!?!?
Tuesday, September 1, 2009
I need to start doing this every day... Too much to catch up on!
September 2, 2009
Strength:
5x3 OHS (80#)
WOD:
Cindy
5 Pull Ups
10 Push Ups
15 Squats
(10 rounds, 5 pull ups, 10 push ups, 6 squats)
August 31, 2009
Strength:
5x3 Dead Lift (145#)
WOD:
Tabata Row for Max Calories
(39)
August 30, 2009
Strength:
5x1 Weighted Pull Up
10-10-18-18-18
WOD:
5 rounds for time:
5 Power Cleans (85#)
20 Double Unders
(11:26)
August 28, 2009
4 rounds of 30s/30s
KB Swings (26#)
Ball Slams (20#) and holding the ball OH during the rest (30-20-20)
Air Dyne
August 25, 2009
Strength:
5x3 Snatch Grip Push Press
(95# was my last set)
WOD:
5 rounds for time:
5 Thrusters (75#)
5 Muscle Ups (Jumping Progressions, Eccentric Ring Dips)
(11:29)
August 24, 2009
Strength:
1RM Back Squat
(165#)
WOD:
21-15-9
KB Swings (26#)
Burpees
(5:14)
August 23, 2009
Strength:
3x 2-position Snatch (53#)
WOD:
2 Clean and Jerks on the minute for 15 Minutes
(85#-10 rounds 95#-5 rounds)
August 21, 2009
WOD:
5 rounds for time of:
400m run
21 Thrusters (45#)
Ring Push Ups (with feet on a box)
(32:24)
I hated this workout!
August 20, 2009
Strength:
1RM Push Press
(103#)
16 Tabata alternating between:
Deadlift (Don't Remember)
Burpees
(3,5)
August 18, 2009
Strength
Weighted Ring Dip 5x3
10 Push Ups
I did regular ring dips since I have a hard enough time with those. Today was the first time I did 3 full range of motion on my own! :)
WOD:
10-8-6
Renegade Man Makers (26#)
Body Blasters
RMM: Push Ups on KBs, and each time you push up to the top, you do a KB row. After doing the row on each side (2 push ups), you hop up and do a KB squat clean to thruster. Then repeat.
BB: Burpee pull up followed by a Knee to Elbow.
I didn't finish this one because I had to go to work. I think I did two rounds of the RMM and one round of the BB
Strength:
5x3 OHS (80#)
WOD:
Cindy
5 Pull Ups
10 Push Ups
15 Squats
(10 rounds, 5 pull ups, 10 push ups, 6 squats)
August 31, 2009
Strength:
5x3 Dead Lift (145#)
WOD:
Tabata Row for Max Calories
(39)
August 30, 2009
Strength:
5x1 Weighted Pull Up
10-10-18-18-18
WOD:
5 rounds for time:
5 Power Cleans (85#)
20 Double Unders
(11:26)
August 28, 2009
4 rounds of 30s/30s
KB Swings (26#)
Ball Slams (20#) and holding the ball OH during the rest (30-20-20)
Air Dyne
August 25, 2009
Strength:
5x3 Snatch Grip Push Press
(95# was my last set)
WOD:
5 rounds for time:
5 Thrusters (75#)
5 Muscle Ups (Jumping Progressions, Eccentric Ring Dips)
(11:29)
August 24, 2009
Strength:
1RM Back Squat
(165#)
WOD:
21-15-9
KB Swings (26#)
Burpees
(5:14)
August 23, 2009
Strength:
3x 2-position Snatch (53#)
WOD:
2 Clean and Jerks on the minute for 15 Minutes
(85#-10 rounds 95#-5 rounds)
August 21, 2009
WOD:
5 rounds for time of:
400m run
21 Thrusters (45#)
Ring Push Ups (with feet on a box)
(32:24)
I hated this workout!
August 20, 2009
Strength:
1RM Push Press
(103#)
16 Tabata alternating between:
Deadlift (Don't Remember)
Burpees
(3,5)
August 18, 2009
Strength
Weighted Ring Dip 5x3
10 Push Ups
I did regular ring dips since I have a hard enough time with those. Today was the first time I did 3 full range of motion on my own! :)
WOD:
10-8-6
Renegade Man Makers (26#)
Body Blasters
RMM: Push Ups on KBs, and each time you push up to the top, you do a KB row. After doing the row on each side (2 push ups), you hop up and do a KB squat clean to thruster. Then repeat.
BB: Burpee pull up followed by a Knee to Elbow.
I didn't finish this one because I had to go to work. I think I did two rounds of the RMM and one round of the BB
Friday, August 14, 2009
My hands are ripped and my body hurts!
August 14, 2009
As you can see, these 100 pull ups absolutely killed my hands. I will also say that I have never been more angry and upset during a workout than this one. I wanted to cry, I wanted to scream, and I definitely wanted to kick something. 20 pull ups left to go and my hands looked like this. I felt like I was going to throw up and I just didn't want to do it..... but I did. I finished and am now able to tell this workout to go pooh on itself.
Strength: Find 1RM Deadlift
(183#)
WOD:
5x3 Weighted Ring Pull Ups
(10-15-20-25x2-20)
August 13, 2009
Strength: Push Jerk 5x2
(?)
WOD:
Daniel aka HELL!!!
50 Pull Ups
400m run
21 Thrusters
800m run
21 Thrusters
400m run
50 Pull Ups
(24:28 @63#)
As you can see, these 100 pull ups absolutely killed my hands. I will also say that I have never been more angry and upset during a workout than this one. I wanted to cry, I wanted to scream, and I definitely wanted to kick something. 20 pull ups left to go and my hands looked like this. I felt like I was going to throw up and I just didn't want to do it..... but I did. I finished and am now able to tell this workout to go pooh on itself.
August 11, 2009
Strength: Find 1RM OHS
(83#)
WOD:
2K Row
Followed by 6 rounds of:
20 Box Jumps (24")
10 Wall Balls (14#)
(26:05)
August 9, 2009
August 9, 2009
Strength: Find 1RM Squat Clean
(103#)
WOD:
Heavy Running Grace
400m run
15 squat clean and jerks
400m run
10 squat clean and jerks
400m run
5 squat clean and jerks
(15:42 @73#)
August 8, 2009
WOD:
10-1/1-10 Ladder:
10-1/1-10 Ladder:
HSPU
Muscle Ups
(54:52 w/HSPU: Blue and Green Bands- Muscle Ups: jumping transitions and ring push ups)
August 6, 2009
Strength: Back Squat 5x2
(133#)
WOD:
21-15-9
Dead Lift(123#)
Box Jumps (24")
Ring Dips (Negative)
(13:16)
Wednesday, August 5, 2009
Muscle Ups...
... are almost within my grasp!!! I can jump pull up (almost kip) and then do a ring dip with a smidge of assistance. Sigh... soooooo close and so frustrating!! I also did my first (kinda) real handstand push up. I had bands to help and I only busted out three. I must say, I'm super in love with the gymnastics side of CF! Anyhoo, here's the first two Advanced Class WODs:
August 4, 2009
Skill Work:
HSPU
Muscle Up Progressions
WOD:
Tabata This!
8 rounds: 20 sec on 10 sec off
Pull ups (4 blisters on my left, 1 on my right)
1 min rest
Push ups
1 min rest
Sit Ups
1 min rest
Squats
(4,5,10,13=32)
August 3, 2009
WOD:
3 rounds of:
7 clean and jerk (63#)... I'm newly in love with the push jerk
10 burpees
7 snatch (43#)
7:20
This was one of those workouts that was hard going through, but at the end I wish I had done more weight.
August 4, 2009
Skill Work:
HSPU
Muscle Up Progressions
WOD:
Tabata This!
8 rounds: 20 sec on 10 sec off
Pull ups (4 blisters on my left, 1 on my right)
1 min rest
Push ups
1 min rest
Sit Ups
1 min rest
Squats
(4,5,10,13=32)
August 3, 2009
WOD:
3 rounds of:
7 clean and jerk (63#)... I'm newly in love with the push jerk
10 burpees
7 snatch (43#)
7:20
This was one of those workouts that was hard going through, but at the end I wish I had done more weight.
Friday, July 31, 2009
Back in the rhythm....
July 31, 2009:
Warm Up:
3x10 Squats
3x10 KB Swings (26#)
WOD:
12 rounds for time of:
12 DL @ 50% 1RM (85#)
12 Jumping Ring Pull Ups
12 Push Ups
(8 rounds: about 16:30)
July 30, 2009
1RM Snatch
(73#)
Met-Con:
10-1 Ladder of:
Wall Balls (14#)
Box Jumps (20")
(5:54)
Warm Up:
3x10 Squats
3x10 KB Swings (26#)
WOD:
12 rounds for time of:
12 DL @ 50% 1RM (85#)
12 Jumping Ring Pull Ups
12 Push Ups
(8 rounds: about 16:30)
July 30, 2009
1RM Snatch
(73#)
Met-Con:
10-1 Ladder of:
Wall Balls (14#)
Box Jumps (20")
(5:54)
Monday, July 27, 2009
Being injured SUCKS!!!
So I worked out today for the first time in 5 days. It didn't go too bad, course I took a Pain Off (mix of acetamenophen, asprin, and caffeine... it's a great pain relieving cocktail!) beforehand, so that helped. My neck was a little sore today and I had some shooting pains a bit, but much better off than I had expected, considering my workout. Hopefully I can keep going and this is just something that will wear off... Here's what I did:
Warm Up
3x10 Air Squat
3x10 Dead Lift (63#)
3x5 Pull Up (maintaining proper neck position!)
WOD:
70% 1RM Snatch Grip Dead Lift x10
2 laps (~800m)
3 rounds with 90 sec rest in between
Although my prior 3RM max DL was 135#, we tried for 125# and it wasn't too bad. I'm super excited to see what my 1RM is now! Anyhoo, there were two more rounds of things in this workout, like another set of High Pulls with 3min jumprope, and ball slams and something else with another cardio. I didn't get to finish because I had to leave for work, and with my head getting a smidge worse, I didn't want to push it. Thursday I'm back again at 5:00am... gotta love it!!!
Warm Up
3x10 Air Squat
3x10 Dead Lift (63#)
3x5 Pull Up (maintaining proper neck position!)
WOD:
70% 1RM Snatch Grip Dead Lift x10
2 laps (~800m)
3 rounds with 90 sec rest in between
Although my prior 3RM max DL was 135#, we tried for 125# and it wasn't too bad. I'm super excited to see what my 1RM is now! Anyhoo, there were two more rounds of things in this workout, like another set of High Pulls with 3min jumprope, and ball slams and something else with another cardio. I didn't get to finish because I had to leave for work, and with my head getting a smidge worse, I didn't want to push it. Thursday I'm back again at 5:00am... gotta love it!!!
Tuesday, July 21, 2009
oh my holy jesus....
My first WOD as a Brea Crossfitter and it was KILLER!!! There's no need to explain. I'm gonna let it speak for itself:
Warm Up
Jump Rope
Max Reps Pull Ups in 2 Rounds (18&16)
3x10 Burpees
3x10 Ring Push Ups
WOD:
6 rounds for time of:
10 power cleans (63#)
10 wall balls (14#)
run to light pole with the same med ball (about 100m?)
(19:35)
I'm gassed!! Doesn't help that I hadn't eated anything in the 5 hours prior to my workout... what an idiot!
Warm Up
Jump Rope
Max Reps Pull Ups in 2 Rounds (18&16)
3x10 Burpees
3x10 Ring Push Ups
WOD:
6 rounds for time of:
10 power cleans (63#)
10 wall balls (14#)
run to light pole with the same med ball (about 100m?)
(19:35)
I'm gassed!! Doesn't help that I hadn't eated anything in the 5 hours prior to my workout... what an idiot!
Friday, July 17, 2009
The newest member of Crossfit Brea!! :)
Here's my catch up... again...
July 9, 2009 (I'm so dedicated I worked out on my day of rest and celebration... my birthday!!)
Cindy
AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats
(8 Rounds)
I quit with 4 minutes to spare cause I was about to pass out/throw up. I had eaten around 7:30am, hadn't eaten anything else nor drank any water, and gotten 2 hours of sleep the night before... and worked out in the heat at noon... Yes, I know, I'm an idiot...
July 10, 2009
4 rounds for time of:
400m run
50 squats
(somewhere in the 14-15 minute marker... I didn't write it down)
July 13, 2009
OH Squat
3-3-3-3-3
45#
50#
50#
50#
55#
I still need to work on my chest up squatting mechanics. My legs didn't feel worked at all, but I was afraid to go to a higher rep cause I just can't get the form down in order to feel stable!
July 14, 2009
100 burpees in 10 minutes
(75)
July 15, 2009
21-15-9
HSPU (Knees on treatment table)
Ring Dips (Eccentric)
Regular PU
(19:38)
July 16, 2009
Helen:
400m
21 KB Swings (12kg)
12 Pull Ups
(11:34)
July 9, 2009 (I'm so dedicated I worked out on my day of rest and celebration... my birthday!!)
Cindy
AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats
(8 Rounds)
I quit with 4 minutes to spare cause I was about to pass out/throw up. I had eaten around 7:30am, hadn't eaten anything else nor drank any water, and gotten 2 hours of sleep the night before... and worked out in the heat at noon... Yes, I know, I'm an idiot...
July 10, 2009
4 rounds for time of:
400m run
50 squats
(somewhere in the 14-15 minute marker... I didn't write it down)
July 13, 2009
OH Squat
3-3-3-3-3
45#
50#
50#
50#
55#
I still need to work on my chest up squatting mechanics. My legs didn't feel worked at all, but I was afraid to go to a higher rep cause I just can't get the form down in order to feel stable!
July 14, 2009
100 burpees in 10 minutes
(75)
July 15, 2009
21-15-9
HSPU (Knees on treatment table)
Ring Dips (Eccentric)
Regular PU
(19:38)
July 16, 2009
Helen:
400m
21 KB Swings (12kg)
12 Pull Ups
(11:34)
Tuesday, July 7, 2009
Catching up
July 2, 2009
3-3-3 shoulder press
65#
70#- Craig helped with the last rep
65#
500m row
40 squats
30 sit ups
20 push ups
10 pull ups
July 3, 2009
75 snatch
8x- 45#
12x- 55#
55x- 45#
With obvious breaks in between (8x w/45#, 5x w/55#)
July 4, 2009
"Helen"
400m run
21 kb swings (20#)
12 pull ups
15:29
July 5, 2009
30 clean and jerk (65#)
9:13 (I started it after I did 6)
July 7, 2009
AMRAP in 12 minutes
5 pull ups
10 eccentric dips
15 squats (55#)
3 rounds + 3 pull ups
3-3-3 shoulder press
65#
70#- Craig helped with the last rep
65#
500m row
40 squats
30 sit ups
20 push ups
10 pull ups
July 3, 2009
75 snatch
8x- 45#
12x- 55#
55x- 45#
With obvious breaks in between (8x w/45#, 5x w/55#)
July 4, 2009
"Helen"
400m run
21 kb swings (20#)
12 pull ups
15:29
July 5, 2009
30 clean and jerk (65#)
9:13 (I started it after I did 6)
July 7, 2009
AMRAP in 12 minutes
5 pull ups
10 eccentric dips
15 squats (55#)
3 rounds + 3 pull ups
Monday, June 29, 2009
Ring Dips and Front Squats
June 26, 2009
10 Rounds of:
10 ring dips
10 push ups
I only did 7 at 19:14
10 Rounds of:
10 ring dips
10 push ups
I only did 7 at 19:14
I made the board!! -------->
I wanted to do real dips (by real I mean jumping ones), but I guess Phil assumed I was too weak! lol... so I did ring push ups and kipping pull ups. And got a HUGE blister!!!
June 29, 2009
5 sets of 5 front squats
75#
95#
105#
105#
115# x3
I didn't even try for 4 because my legs were about to give way. I'm not super excited about the weight, but it'll do for now! :)
Onward and upward!!!
Wednesday, June 24, 2009
Lots of catching up!
June 20, 2009:
400m Run
22x Hang Clean 35# (definitely should've done more!!)
22x Dips (w/assist machine)
22x Thrusters 35#
22x Pull Ups
400m Run
14:35
June 21, 2009:
100 ft walking lunges (30x)
21 pull ups
30 squats
21 sit ups
100 ft walking lunges
18 pull ups
30 squats
18 sit ups
100 ft walking lunges
15 pull ups
30 squats
15 sit ups
100 ft walking lunges
12 pull ups
30 squats
12 sit ups
100 ft walking lunges
9 pull ups
30 squats
9 sit ups
100 ft walking lunges
6 pull ups
30 squats
6 sit ups
35+ minutes (don't remember the exact time)
June 22, 2009:
21, 15, 9 sets of:
105# Dead Lifts
Handstand Push Ups (with my knees on a table)
forgot to time it!! :)
June 23, 2009
3 rounds of:
400m run
21 KB Swings 20#
12 push ups
+an extra 400m
I think it was around 15, but I wasn't timing it, so I don't remember for sure!
I'm getting to the point where I am comfortable pushing myself and know my limit. It was super exciting yesterday cause I was breathing super heavy, but I knew that I was still a ways from my line... YAY!
400m Run
22x Hang Clean 35# (definitely should've done more!!)
22x Dips (w/assist machine)
22x Thrusters 35#
22x Pull Ups
400m Run
14:35
June 21, 2009:
100 ft walking lunges (30x)
21 pull ups
30 squats
21 sit ups
100 ft walking lunges
18 pull ups
30 squats
18 sit ups
100 ft walking lunges
15 pull ups
30 squats
15 sit ups
100 ft walking lunges
12 pull ups
30 squats
12 sit ups
100 ft walking lunges
9 pull ups
30 squats
9 sit ups
100 ft walking lunges
6 pull ups
30 squats
6 sit ups
35+ minutes (don't remember the exact time)
June 22, 2009:
21, 15, 9 sets of:
105# Dead Lifts
Handstand Push Ups (with my knees on a table)
forgot to time it!! :)
June 23, 2009
3 rounds of:
400m run
21 KB Swings 20#
12 push ups
+an extra 400m
I think it was around 15, but I wasn't timing it, so I don't remember for sure!
I'm getting to the point where I am comfortable pushing myself and know my limit. It was super exciting yesterday cause I was breathing super heavy, but I knew that I was still a ways from my line... YAY!
Thursday, June 18, 2009
holy bejesus...
Today I did: AMRAP in 15 min:
200m run
25 double unders
3 rounds + 200m
Can I just start off by saying, I have no idea how many f-bombs I dropped during today's workout. Considering the fact that I hardly ever cuss anymore, you should know about how I was feeling during the course of the workout. The main problem: the double unders. Now, I've done them before and had nowhere near as hard a time as I did today. It all started off when I bought a $5 woven jump rope from Target.... sigh. I was getting sooooooo frustrated because I couldn't even do 2 in a row!! I ended up stopping ahead of the 15 minutes because I was so freakin irritated. I'm actually getting irritated as I talk about this! Anyhoo. This workout was a KILLER!! I haven't breathed that heavy in a long time!! I was gasping for breath constantly. I am super upset though, that I didn't finish. My plan is to go into Target ASAP and by a plastic jump rope that cuts through air and doesn't slow me down!
P.S. Smadoodoo did a good job of getting pictures for me!! :)
I'm an idiot...
I just looked at yesterday's workout... it wasn't thrusters, it was push press.... REALLY?!?!?!? Oh well... I worked hard and my butt's sore today. I'll take it. Just thought it deserved a "what a 'tard" statement.
Wednesday, June 17, 2009
Killin' it!!
So I'm nowhere near as strong as some people, ahem ahem... but I'm getting sooooo much better!! Por ejemplo... yesterday's workout:
June 16, 2009
Walking lunge 100 ft
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups
Time: 14:36... although I forgot to start the timer until we were on the first round of sit-ups!
So Smad didn't feel like hopping the fence to get to the pull-up bar, so we substituted push ups (some other people did it too... I read it on CF's website!!) Anyhoo... I did all 21 push-ups without dropping to my knees. Granted, I did rest in the "butt up" position a couple times. Does that count as 21 in a row?? It was super hard at first, but then got easier toward the end (for obvious reasons). It reminded me a lot of "dip, push, crunch," the workout we did at ARC. Speaking of which, I'm thinking of suggesting it to CF. How would I go about doing that? Think they'd go for it?? It's FABULOUS!!!
Here's todays June 17, 2009:
5 rounds for time:
7 burpee-pull ups (didn't know what that was, so I only did regular burpees)
7 thrusters (1x65#, 4x55#)
If I did 5 rounds of 7 burpees and could do them all the right way, without stopping, do you think I can say I met my goal of 10 in a row, or do I have to wait until I do all 10? LOL I'm desperately trying to check those bad boys off!!
June 16, 2009
Walking lunge 100 ft
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups
Time: 14:36... although I forgot to start the timer until we were on the first round of sit-ups!
So Smad didn't feel like hopping the fence to get to the pull-up bar, so we substituted push ups (some other people did it too... I read it on CF's website!!) Anyhoo... I did all 21 push-ups without dropping to my knees. Granted, I did rest in the "butt up" position a couple times. Does that count as 21 in a row?? It was super hard at first, but then got easier toward the end (for obvious reasons). It reminded me a lot of "dip, push, crunch," the workout we did at ARC. Speaking of which, I'm thinking of suggesting it to CF. How would I go about doing that? Think they'd go for it?? It's FABULOUS!!!
Here's todays June 17, 2009:
5 rounds for time:
7 burpee-pull ups (didn't know what that was, so I only did regular burpees)
7 thrusters (1x65#, 4x55#)
If I did 5 rounds of 7 burpees and could do them all the right way, without stopping, do you think I can say I met my goal of 10 in a row, or do I have to wait until I do all 10? LOL I'm desperately trying to check those bad boys off!!
Sunday, June 14, 2009
Weak gripitis...
I know -itis means inflammation, but it just sounded good as a grip dysfunction... which is what I have! Today I performed the 5 sets of 3 deadlifts, and, by the way, I think you are ridiculously amazing for going over 200 for the deadlifts... My weight was much more piddly! lol... Here it is:
115#
135#
145#
145#
145#
My hands... they just hurt!! lol... they didn't hurt too much today, it was more like, "holy cow, this bar is HEAVY!" I'm going to start doing wrist curls, roll-ups, and wrist extension, OOOO and the handle squeeze things!! maybe one day I'll actually be able to do pull ups and grip heavy weight!!! :)
115#
135#
145#
145#
145#
My hands... they just hurt!! lol... they didn't hurt too much today, it was more like, "holy cow, this bar is HEAVY!" I'm going to start doing wrist curls, roll-ups, and wrist extension, OOOO and the handle squeeze things!! maybe one day I'll actually be able to do pull ups and grip heavy weight!!! :)
Friday, June 12, 2009
My Squats Suck...
June 12, 2009
5 sets of 3 reps (Back Squats)
115 lbs
125 lbs
129 lbs
129 lbs
131 lbs
So I thought the purpose of this workout was to get through all 5 sets, but you only got up to 160 lbs? or was I reading that wrong? Anyhoo... either way, I still suck at squats. That's not even my body weight. LAME!! Oh well, I guess that just means there's a lot of room for improvement.
June 11, 2009
400m run
10 DB Squats (20lbs)
10 pull ups
4 pull ups shy of 4 rounds.
I'm definitely getting the pull ups down. I'm still having a problem gripping. Craig said I just need to work on my grip strength, probably true, but it's just easier when my hands are sticky!! lol I'm thinking about getting gloves. That way I don't have ridiculous calluses, they burn so bad after workouts!!
So yesterday I ate pretty good. I didn't have any junk food, and I think the worst thing I ate yesterday was a bagel and cream cheese for breakfast. I can live with that. Today I've been eating pretty well as well. AND I said no to a double chocolate chip frap from Starbucks because I know they're probably going to have sweets at my financial class tonight. Thank you, thank you. Look at me, being all strong and stuff!! (not ability strong... mentally strong, of course)
5 sets of 3 reps (Back Squats)
115 lbs
125 lbs
129 lbs
129 lbs
131 lbs
So I thought the purpose of this workout was to get through all 5 sets, but you only got up to 160 lbs? or was I reading that wrong? Anyhoo... either way, I still suck at squats. That's not even my body weight. LAME!! Oh well, I guess that just means there's a lot of room for improvement.
June 11, 2009
400m run
10 DB Squats (20lbs)
10 pull ups
4 pull ups shy of 4 rounds.
I'm definitely getting the pull ups down. I'm still having a problem gripping. Craig said I just need to work on my grip strength, probably true, but it's just easier when my hands are sticky!! lol I'm thinking about getting gloves. That way I don't have ridiculous calluses, they burn so bad after workouts!!
So yesterday I ate pretty good. I didn't have any junk food, and I think the worst thing I ate yesterday was a bagel and cream cheese for breakfast. I can live with that. Today I've been eating pretty well as well. AND I said no to a double chocolate chip frap from Starbucks because I know they're probably going to have sweets at my financial class tonight. Thank you, thank you. Look at me, being all strong and stuff!! (not ability strong... mentally strong, of course)
Wednesday, June 10, 2009
June 10, 2009
I typed May again... my goodness... can I please get it together?
Anyhoo... I learned how to kip!!!!!!!! YAY!!!!! The funny thing is I wasn't even trying to do them like I should. I have been just doing the kick to up, lowering myself, then kicking up again, figuring I'd never get it. WELL... I don't know what it was, but yesterday it just clicked. I was letting myself down from my pull up, and kicked my legs back and then forward right into the pull up. After my 5, I was like, holy cow, I did it!!! Super stoked. The only thing is that my hands always get super slippery. I've tried dirt, I've tried water, I've tried sweat and still they slip. I think I'm going to get gloves. It was super frustrating because in the workout I'd be more focused on trying to maintain my grip with the bar, that I wasn't even kipping because I didn't want to slip. So Smad and I went out to do Cindy. (yes, she's hooked!) Here it is:
5 pull ups
10 push ups
15 squats
10 rounds with seconds to spare!!
I killed my last time, yay!! I was finishing up my 6th round around 10 minutes in, and talked to Smad a little too much in between in those last 4 rounds. Hopefully I burned an ish load of calories yesterday because I ate a whole pizza from CPK... yes.... I'm a heffer.
*Side note: I did stadiums on Monday with Craig... Can I just tell you that I absolutely murdered them? I did 3 laps, which usually KILLS, and afterwards I was like, "ok, what's next?" It's the first time I've ever felt my legs get a bit tired before cardio did. It was CRAZY!! lol... crossfit is the BOMB!!
LOL
Anyhoo... I learned how to kip!!!!!!!! YAY!!!!! The funny thing is I wasn't even trying to do them like I should. I have been just doing the kick to up, lowering myself, then kicking up again, figuring I'd never get it. WELL... I don't know what it was, but yesterday it just clicked. I was letting myself down from my pull up, and kicked my legs back and then forward right into the pull up. After my 5, I was like, holy cow, I did it!!! Super stoked. The only thing is that my hands always get super slippery. I've tried dirt, I've tried water, I've tried sweat and still they slip. I think I'm going to get gloves. It was super frustrating because in the workout I'd be more focused on trying to maintain my grip with the bar, that I wasn't even kipping because I didn't want to slip. So Smad and I went out to do Cindy. (yes, she's hooked!) Here it is:
5 pull ups
10 push ups
15 squats
10 rounds with seconds to spare!!
I killed my last time, yay!! I was finishing up my 6th round around 10 minutes in, and talked to Smad a little too much in between in those last 4 rounds. Hopefully I burned an ish load of calories yesterday because I ate a whole pizza from CPK... yes.... I'm a heffer.
*Side note: I did stadiums on Monday with Craig... Can I just tell you that I absolutely murdered them? I did 3 laps, which usually KILLS, and afterwards I was like, "ok, what's next?" It's the first time I've ever felt my legs get a bit tired before cardio did. It was CRAZY!! lol... crossfit is the BOMB!!
LOL
Monday, June 8, 2009
June 8, 2009
I ended up doing Angie last night at the gym, since I discovered that I did yesterday's WOD on Saturday. Anyhoo. Here it goes:
100 pull ups
100 push ups
100 sit ups
100 squats
26:50
I didn't know if I was supposed to do all the pull ups together, then the push ups, then sit ups, etc etc... So I broke it down into 10 sets of 10. I have a feeling you are going to tell me that I shouldn't have done it that way. Oh well. LOL... So I did the pull ups on the assisted machine, the last 40 push ups I did on my knees...
Today I think I'm going to do some stadiums, then Tues, a 5k... with my boyfriend!! He's back.... woo hoo!!
100 pull ups
100 push ups
100 sit ups
100 squats
26:50
I didn't know if I was supposed to do all the pull ups together, then the push ups, then sit ups, etc etc... So I broke it down into 10 sets of 10. I have a feeling you are going to tell me that I shouldn't have done it that way. Oh well. LOL... So I did the pull ups on the assisted machine, the last 40 push ups I did on my knees...
Today I think I'm going to do some stadiums, then Tues, a 5k... with my boyfriend!! He's back.... woo hoo!!
Sunday, June 7, 2009
Friday, June 5, 2009
June 6, 2009
You?? Mean?? Never... :)
So I was going to work out yesterday during lunch because I'm taking a financial class through my church at night, but then Joe (the PT I work with) asked everyone if they wanted to go to Pizza Hut for their lunch buffet. Well....... needless to say, I ended up at Pizza Hut, getting fat and not working out!! LOL. So much for "Annie!!" Anyways today I did actually get my lazy butt up and workout. Here she is:
800m run
40 knee to chest
800m run
40 knee to chest
800m run
19:08
Boo!! I was trying super hard for 19 when I came in from my second run. I wanted to get through the knees to chest in 3, then run for 4. I ran 4:08!! Those knee to chest thingies are uber hard. And not at all in the way I was thinking they'd be. I thought my abs would be burning like a mo' fo', and if not my abs, then my hip flexors for not doing the ab exercises correctly (which is usually what happens). Turns out, I have absolutely no grip strength endurance! I kept having to rest, not for my abs, but for my forarms!!! Lame. If I would've lasted with my grip I think I would have cut a minute off each knees to chest section and would've gotten a much better ab workout! I modified the knees to chest though and only brought them up as far as I could... ended up being around my chin/shoulders.
Till tomorrow night... Hopefully!! :)
So I was going to work out yesterday during lunch because I'm taking a financial class through my church at night, but then Joe (the PT I work with) asked everyone if they wanted to go to Pizza Hut for their lunch buffet. Well....... needless to say, I ended up at Pizza Hut, getting fat and not working out!! LOL. So much for "Annie!!" Anyways today I did actually get my lazy butt up and workout. Here she is:
800m run
40 knee to chest
800m run
40 knee to chest
800m run
19:08
Boo!! I was trying super hard for 19 when I came in from my second run. I wanted to get through the knees to chest in 3, then run for 4. I ran 4:08!! Those knee to chest thingies are uber hard. And not at all in the way I was thinking they'd be. I thought my abs would be burning like a mo' fo', and if not my abs, then my hip flexors for not doing the ab exercises correctly (which is usually what happens). Turns out, I have absolutely no grip strength endurance! I kept having to rest, not for my abs, but for my forarms!!! Lame. If I would've lasted with my grip I think I would have cut a minute off each knees to chest section and would've gotten a much better ab workout! I modified the knees to chest though and only brought them up as far as I could... ended up being around my chin/shoulders.
Till tomorrow night... Hopefully!! :)
Thursday, June 4, 2009
June 4, 2009
ovhoran... that's the word I had to type in inorder to comment on your blog. Really, where do they come up with these things? On another note, I haven't been on here in so long that I started typing May in the title... oopsies!! It's June now, in case you were wondering...
OK... so here's my last 3 workouts (in the last week... sigh)
I like to mix around CrossFit's website and Genesis' website to see what looks like the most fun, not to mention going back to see what fun ones I missed in case the WOD doesn't look too exciting... I'd imagine you're going to yell at me for this so bring it on! Anyhoo, here it goes:
Thursday (still May) May 28th:
20 pull ups
30 push ups
40 sit ups
50 squats
5 rounds with a strict 3 minute rest in between.
Let me just tell you... I almost met Mr Pukie on this one. You'd think that a 3 minute break would be long enough. Especially when you're standing there like, "Really, I still have another minute to go?" But noooooo... I only went 4 rounds because I liked my food right where it was. Not to mention I was in the middle of 24hour fitness and didn't want to embarrass myself in front of meat head mania... ya know? Here's my times:
#1 4:41
#2 5:04
#3 5:21
#4 6:33
Oh and I also cut down all of the reps by 10... 2o pull ups in a row... ya right!!! As you can see, round 4 was drastically different and hard!! All in all, it was a fabulous workout!! I can't wait to do it again!
Tuesday June 2nd:
400m run
Max pull ups (5-6, depended on my mood)
AMRAP in 20 minutes
I completed 6 400m runs and 5 rounds of pull ups. I probably would have gotten another round of pull ups in, but I kinda stopped to help Smad learn how to kip. Is it horrible that I still don't even know how to kip correctly and I'm teaching her?? My B!! :)
Thursday June 4th:
So today I went to the gym with the intention of doing the rowing workout from a few days ago, but failed to remember that whenever I go into back extension, it hurts. LOL... I'm an idiot, I know. SO... I remembered you telling me once that I could exchange a 400m run for a 500m row. (don't yell at me) so this is what I did:
1600m run-4 minutes rest (8:20)
800m run-2 minutes rest (4:00)
400m run-1 minute rest (1:52)
200m run (0:54)
I'm not looking forward to Angie tomorrow... I don't think I'm going to like that beezy fo' sheezy!
OK... so here's my last 3 workouts (in the last week... sigh)
I like to mix around CrossFit's website and Genesis' website to see what looks like the most fun, not to mention going back to see what fun ones I missed in case the WOD doesn't look too exciting... I'd imagine you're going to yell at me for this so bring it on! Anyhoo, here it goes:
Thursday (still May) May 28th:
20 pull ups
30 push ups
40 sit ups
50 squats
5 rounds with a strict 3 minute rest in between.
Let me just tell you... I almost met Mr Pukie on this one. You'd think that a 3 minute break would be long enough. Especially when you're standing there like, "Really, I still have another minute to go?" But noooooo... I only went 4 rounds because I liked my food right where it was. Not to mention I was in the middle of 24hour fitness and didn't want to embarrass myself in front of meat head mania... ya know? Here's my times:
#1 4:41
#2 5:04
#3 5:21
#4 6:33
Oh and I also cut down all of the reps by 10... 2o pull ups in a row... ya right!!! As you can see, round 4 was drastically different and hard!! All in all, it was a fabulous workout!! I can't wait to do it again!
Tuesday June 2nd:
400m run
Max pull ups (5-6, depended on my mood)
AMRAP in 20 minutes
I completed 6 400m runs and 5 rounds of pull ups. I probably would have gotten another round of pull ups in, but I kinda stopped to help Smad learn how to kip. Is it horrible that I still don't even know how to kip correctly and I'm teaching her?? My B!! :)
Thursday June 4th:
So today I went to the gym with the intention of doing the rowing workout from a few days ago, but failed to remember that whenever I go into back extension, it hurts. LOL... I'm an idiot, I know. SO... I remembered you telling me once that I could exchange a 400m run for a 500m row. (don't yell at me) so this is what I did:
1600m run-4 minutes rest (8:20)
800m run-2 minutes rest (4:00)
400m run-1 minute rest (1:52)
200m run (0:54)
I'm not looking forward to Angie tomorrow... I don't think I'm going to like that beezy fo' sheezy!
Tuesday, May 26, 2009
May 26, 2009
If only everything were as easy as squats...
Today Smad and I did "Murph"... beginner of course
1200m run
5 rounds of:
10 pull ups (total 50)
15 push ups (total 75)
25 squats (total 125)
1200m run
You're going to kill me, but I didn't do it EXACTLY as prescribed. Smad did the jumping pull ups and I did kipping. SORRY!!! It's hard when you don't have all the necessary tools to do the WOD! Anyhoo... I finished in 38:47. Not too shabby, if I do say so myself! I did feel like throwing up most of the way, which was incredibly exciting. And when I started on the second run, I couldn't swing my arms. I'm sure I looked like an idiot, but I was, and still am, too tired to give a darn!
Here's to not being able to move in the AM... cheers!
Today Smad and I did "Murph"... beginner of course
1200m run
5 rounds of:
10 pull ups (total 50)
15 push ups (total 75)
25 squats (total 125)
1200m run
You're going to kill me, but I didn't do it EXACTLY as prescribed. Smad did the jumping pull ups and I did kipping. SORRY!!! It's hard when you don't have all the necessary tools to do the WOD! Anyhoo... I finished in 38:47. Not too shabby, if I do say so myself! I did feel like throwing up most of the way, which was incredibly exciting. And when I started on the second run, I couldn't swing my arms. I'm sure I looked like an idiot, but I was, and still am, too tired to give a darn!
Here's to not being able to move in the AM... cheers!
Friday, May 22, 2009
May 22, 2009
WOD:
12 Sumo Dead Lifts With High Pul
6 Power Hang Snatch
3 Push Jerks
AMRAP in 20 minutes
Only 5... Boo! I had to use the treadmill at work and it takes about 35 seconds to actually get up to speed... So needless to say, I was standing there wanting to scream, "Hurry Up!!!!!!!" I'm actually irritated, very irritated... Oh well.
So I'm thinking of training for a half marathon. I was talking to my old professor and he trained for one and the workouts were pretty fun he said. There's sprint days, moderate days, and long distance days. So yeah... can I still do crossfit?? Or is that taboo??
12 Sumo Dead Lifts With High Pul
6 Power Hang Snatch
3 Push Jerks
AMRAP in 20 minutes
Only 5... Boo! I had to use the treadmill at work and it takes about 35 seconds to actually get up to speed... So needless to say, I was standing there wanting to scream, "Hurry Up!!!!!!!" I'm actually irritated, very irritated... Oh well.
So I'm thinking of training for a half marathon. I was talking to my old professor and he trained for one and the workouts were pretty fun he said. There's sprint days, moderate days, and long distance days. So yeah... can I still do crossfit?? Or is that taboo??
Thursday, May 21, 2009
May 21, 2009
Sooooooo... I haven't been on in awhile. I've been lazy and not feeling too well the last few days! I took Monday off cause I was ridiculously beat. (I went to bed at 9:30pm Sunday and Monday... and still felt tired!) Here's Tuesday's workout:
3 rep max of shoulder press: 65lbs
I don't know if it's good or not, but I'm ok with what I got. I did it in the first set, I thought about waiting a few minutes and starting again, but without someone to spot me, and almost dropping it on the 3rd rep, I figured I'd settle for what I got. I did the other part of the workout also:
500m row
40 squats
30 situps
20 pushups
10 pull ups
I didn't time the row, but I think the rest took me like 4:15?? LOL I forgot to write it down!!
I watched the crossfit Concept2 (the rowing machine) tutorial and finally learned how to use it!! It was pretty exciting! :) I still can't do 20 push ups in a row! but I did 10, took a rest, and then the final 10. Maybe I can do 20 at once?? The pull ups I did with 70lbs.
Today I did:
4 rounds for time of:
400m run
50 squats
15:58
I really liked this workout. I think the one good thing about these workouts being quick and easy is that I can squeeze it into almost anywhere. I was running short on time before I had to be somewhere, but since it was so short, I had no problem getting my workout in. And due to that, I workout much more than I had been... well, not this week! :)
3 rep max of shoulder press: 65lbs
I don't know if it's good or not, but I'm ok with what I got. I did it in the first set, I thought about waiting a few minutes and starting again, but without someone to spot me, and almost dropping it on the 3rd rep, I figured I'd settle for what I got. I did the other part of the workout also:
500m row
40 squats
30 situps
20 pushups
10 pull ups
I didn't time the row, but I think the rest took me like 4:15?? LOL I forgot to write it down!!
I watched the crossfit Concept2 (the rowing machine) tutorial and finally learned how to use it!! It was pretty exciting! :) I still can't do 20 push ups in a row! but I did 10, took a rest, and then the final 10. Maybe I can do 20 at once?? The pull ups I did with 70lbs.
Today I did:
4 rounds for time of:
400m run
50 squats
15:58
I really liked this workout. I think the one good thing about these workouts being quick and easy is that I can squeeze it into almost anywhere. I was running short on time before I had to be somewhere, but since it was so short, I had no problem getting my workout in. And due to that, I workout much more than I had been... well, not this week! :)
Sunday, May 17, 2009
May 17, 2009
So I tried the main site workout today, but a bit modified, of course! Here it is:
WOD:
Four rounds for time of:
100 ft Walking lunge, no weight (ya right)
30 squat jumps (no box jumps)
10 pull-ups
24:50
Um ya, that's right, I did four sets of 10 pull ups. I still haven't gotten the whole kipping thing down, but I can do them anyways! :) I did my first 6 in a row (6... in a row!!!) I'm kinda excited, can you tell? LOL
I dragged Smadar to the track with me, she struggled a bit... but I think she liked it! We'll see!
:)
WOD:
Four rounds for time of:
100 ft Walking lunge, no weight (ya right)
30 squat jumps (no box jumps)
10 pull-ups
24:50
Um ya, that's right, I did four sets of 10 pull ups. I still haven't gotten the whole kipping thing down, but I can do them anyways! :) I did my first 6 in a row (6... in a row!!!) I'm kinda excited, can you tell? LOL
I dragged Smadar to the track with me, she struggled a bit... but I think she liked it! We'll see!
:)
Saturday, May 16, 2009
May 16, 2009
I did yesterday's WOD:
400m run
10 Bodyweight DL
20 Burpees
15:36
So I had absolutely no idea what bodyweight DLs are. I'm guessing Deadlift because that's the only thing I know of off the top of my head that has those initials. I even went onto the crossfit website to see if I could find anything. No such luck.
What I ended up doing was bodyweight straight leg dead lifts. Keeping the legs and back straight, you bend at your waist until you feel a pull in your hammies, then come up. Don't know if I just assumed you are an idiot by spelling that out, but there you go. lol. However, I do have to bend my legs a slight bit or I just feel it in my calves. Weird, I know.
The cool thing was being able to do all the burpees!! I still haven't added the push up part of it yet, but first things first, ya know?
Anyhoo, my abs are killing me... which is super exciting!! Washboard here I cooooooooommmmeeeeeeeeee!!!!!!
400m run
10 Bodyweight DL
20 Burpees
15:36
So I had absolutely no idea what bodyweight DLs are. I'm guessing Deadlift because that's the only thing I know of off the top of my head that has those initials. I even went onto the crossfit website to see if I could find anything. No such luck.
What I ended up doing was bodyweight straight leg dead lifts. Keeping the legs and back straight, you bend at your waist until you feel a pull in your hammies, then come up. Don't know if I just assumed you are an idiot by spelling that out, but there you go. lol. However, I do have to bend my legs a slight bit or I just feel it in my calves. Weird, I know.
The cool thing was being able to do all the burpees!! I still haven't added the push up part of it yet, but first things first, ya know?
Anyhoo, my abs are killing me... which is super exciting!! Washboard here I cooooooooommmmeeeeeeeeee!!!!!!
Friday, May 15, 2009
May 15, 2009
I dunno what in the world I was thinking yesterday. So I decided to do the main site workout, except exchanged the glute-ham sit ups for incline sit ups. However, I messed up the reps... I guess I accidentally kept the time from the genesis website (AMRAP 12 min) for the rounds of sit ups and extensions on the main website. So here's what I did:
AMRAP in 12 min:
30 incline sit ups
25 back extensions
I don't remember how many I did. LOL. I completely effed it up, but I do know that we (Craig and I) did well over 5 rounds. My abs are a bit sore today, back feels alright, and my pecs and lats still feel as though they've completely lost their elastic capabilities. Everytime I go to stretch them, I feel as tho they're just going to rip apart... Sounds fun eh?? :)
On another note, I was talking with one of my former vball teammates about playing ball. Well, she told me that Hope holds open gyms on Fridays and I got all my hopes up. Turns out they aren't going to have them tonight... BOO!!! Maybe next Friday!?!
AMRAP in 12 min:
30 incline sit ups
25 back extensions
I don't remember how many I did. LOL. I completely effed it up, but I do know that we (Craig and I) did well over 5 rounds. My abs are a bit sore today, back feels alright, and my pecs and lats still feel as though they've completely lost their elastic capabilities. Everytime I go to stretch them, I feel as tho they're just going to rip apart... Sounds fun eh?? :)
On another note, I was talking with one of my former vball teammates about playing ball. Well, she told me that Hope holds open gyms on Fridays and I got all my hopes up. Turns out they aren't going to have them tonight... BOO!!! Maybe next Friday!?!
Wednesday, May 13, 2009
May 13, 2009
WOD:
8 rounds for max reps
20 secs double under, 10 secs rest
20 secs DB push press (10lbs), 10 secs rest
20 secs situp, 10 secs rest
I didn't know if I was supposed to count all the reps I did every round, but I just kept my highest score. I did 11 double unders, 15 DB push press, and 12 sit ups. This workout rocked. Every round I was trying to beat my score from the previous round. I was super upset my last few rounds of double unders because I was getting tired and kept landing on the jump rope. I even uttered, who are we kidding, yelled a few choice words at the end cause I didn't get to 12. I just did a regular followed by a double under and alternated the whole 20 seconds. I think the most I got in a row were 8, but I'm almost positive I'm working waaaayyyy too hard for them. Just one more thing I need to add to my goal list. I swear, every day there's a workout, I have to add something new to my goals!! sheesh!!!
8 rounds for max reps
20 secs double under, 10 secs rest
20 secs DB push press (10lbs), 10 secs rest
20 secs situp, 10 secs rest
I didn't know if I was supposed to count all the reps I did every round, but I just kept my highest score. I did 11 double unders, 15 DB push press, and 12 sit ups. This workout rocked. Every round I was trying to beat my score from the previous round. I was super upset my last few rounds of double unders because I was getting tired and kept landing on the jump rope. I even uttered, who are we kidding, yelled a few choice words at the end cause I didn't get to 12. I just did a regular followed by a double under and alternated the whole 20 seconds. I think the most I got in a row were 8, but I'm almost positive I'm working waaaayyyy too hard for them. Just one more thing I need to add to my goal list. I swear, every day there's a workout, I have to add something new to my goals!! sheesh!!!
Tuesday, May 12, 2009
May 12, 2009
As per my stressful day yesterday, I didn't workout AND I ate at In N Out... Back at it today.
WOD:
5 pull ups
10 push ups
15 squats
-for 20 minutes
8 rounds (with 2 minutes left to go)
Craig and I worked out together tonight. It was fun having him there, however, very distracting with lots of resting smoochies. Not to mention giggling (which completely prevents me from doing any sort of pull up) because he was making fun of me for the sex noises I was making while exerting myself. I did all 5 pull ups and made it all the way up to the bar for the first few rounds, and then the last 3, the further I went, the further from the bar I made it. Push ups were tough, especially considering that at one time, I used to be able to do 30 without stopping. Sigh. The second to last round, I had to finish my last two doing girl push ups and the last round, I did all 10 girl push ups...LAME. Squats were easy.
Kipping... So I've got the upswing down pat. The down swing into the up swing... well, that's another story. So everytime I do a pull up, I do the up swing into the pull up and then have to hang until I stop swinging and then go again. But I'm working on it... lol.
I, again, can't move my arms.
WOD:
5 pull ups
10 push ups
15 squats
-for 20 minutes
8 rounds (with 2 minutes left to go)
Craig and I worked out together tonight. It was fun having him there, however, very distracting with lots of resting smoochies. Not to mention giggling (which completely prevents me from doing any sort of pull up) because he was making fun of me for the sex noises I was making while exerting myself. I did all 5 pull ups and made it all the way up to the bar for the first few rounds, and then the last 3, the further I went, the further from the bar I made it. Push ups were tough, especially considering that at one time, I used to be able to do 30 without stopping. Sigh. The second to last round, I had to finish my last two doing girl push ups and the last round, I did all 10 girl push ups...LAME. Squats were easy.
Kipping... So I've got the upswing down pat. The down swing into the up swing... well, that's another story. So everytime I do a pull up, I do the up swing into the pull up and then have to hang until I stop swinging and then go again. But I'm working on it... lol.
I, again, can't move my arms.
Sunday, May 10, 2009
May 10, 2009
I was a lazy bum today! We went to church this morning. It was fun. They had it outdoors and a special lil' celebration for the mothers/women in the crowd. They had a guest speaker for the women, and while she spoke, the men and children went inside to make picture frames for the moms. After that, they had an "open mic" and let the kids and hubbys come up to say how much they appreciated the women in their lives. It was UBER cute and I definitely teared up! LOL! After that, we went to the beach and I got a bit toasted... Oooopsies!!
I'm thinking that tomorrow I'll do the WOD on my lunch break, and then when I come home, Craig and I can do today's WOD. That way I get a bit of upper and lower body. Or is that not ok?
I also start the Zone Diet tomorrow... Tons of fruits and veggies, not so much of the breads and pastas. I'm hoping I won't be starving all day!!! :)
I'm thinking that tomorrow I'll do the WOD on my lunch break, and then when I come home, Craig and I can do today's WOD. That way I get a bit of upper and lower body. Or is that not ok?
I also start the Zone Diet tomorrow... Tons of fruits and veggies, not so much of the breads and pastas. I'm hoping I won't be starving all day!!! :)
Saturday, May 9, 2009
May 9, 2009
Oh Helen... How I wish I could do pull ups...
I went to the store this morning to buy a 20lb DB. It was $25. That's assinine!! (or however you spell it) I was thinking about getting a KB, but they're at least $10 more for the same weight! I ended up getting the DB anyways. Maybe one day, when I win the lotto, I'll be able to buy it a partner. Anyhoo... here's what I did for the day:
400m warm up
3 rounds of:
400m
21 KB swings (20lb DB)
4/6/5 kipping pull ups
13:45
So I tried the kipping pull ups. Ya..... they didn't go so well. The first one is always good, the second a little worse, the third... well, you get the picture. I can't seem to carry my momentum as I go. The exciting thing was that I got it at all. I can see how it works, I just need to get and maintain a rhythm that keeps my momentum going. I started with only 4 because I forgot that I can take breaks and try again until I reach the goal. So the 2nd round I was going to try for 12, but got to 3, took a break, did another 3 and then gave up! I thought, at the time, that I wasn't going to make it to 12, but I realize now that I should and could have done it, it would have just taken me longer. I'm hoping that by the end of next week, I'll be getting a better feel for these workouts, and pushing myself harder. I was a slacker this morning! :(
I went to the store this morning to buy a 20lb DB. It was $25. That's assinine!! (or however you spell it) I was thinking about getting a KB, but they're at least $10 more for the same weight! I ended up getting the DB anyways. Maybe one day, when I win the lotto, I'll be able to buy it a partner. Anyhoo... here's what I did for the day:
400m warm up
3 rounds of:
400m
21 KB swings (20lb DB)
4/6/5 kipping pull ups
13:45
So I tried the kipping pull ups. Ya..... they didn't go so well. The first one is always good, the second a little worse, the third... well, you get the picture. I can't seem to carry my momentum as I go. The exciting thing was that I got it at all. I can see how it works, I just need to get and maintain a rhythm that keeps my momentum going. I started with only 4 because I forgot that I can take breaks and try again until I reach the goal. So the 2nd round I was going to try for 12, but got to 3, took a break, did another 3 and then gave up! I thought, at the time, that I wasn't going to make it to 12, but I realize now that I should and could have done it, it would have just taken me longer. I'm hoping that by the end of next week, I'll be getting a better feel for these workouts, and pushing myself harder. I was a slacker this morning! :(
Friday, May 8, 2009
May 8, 2009
Today's workout was fun. I did it on a treadmill because I didn't really have anywhere else to do it. I paced myself at 8.5 miles an hour, 1:45 lap time. I think that's pretty good. Towards the end of every sprint I felt as if I were about to fall over. I think that's a good indicator I was working fairly hard. I wanted to do it on the track, but during my lunch all the schools are still in, and I have a limited amount of time. Yes, I go back to work all sweaty... MY B!! Poor customers!! LOL
I think on the days where I'm not running or on the rower, I'm still going to run for a bit. Not a super hard workout, just a nice jog. I just really can't handle this 20 min workout business... I know you're gonna be mad at me Heather, so SORRY!!!
I think on the days where I'm not running or on the rower, I'm still going to run for a bit. Not a super hard workout, just a nice jog. I just really can't handle this 20 min workout business... I know you're gonna be mad at me Heather, so SORRY!!!
Thursday, May 7, 2009
May 7, 2009
So I'm hoping to eventually grow out of my CF (that's what the cool people call it) looser-ness. Today's workout was hard, but different. I'm looking forward to the day where I can complete a full workout and not feel sooooo weak! I learned about the warm-up today, so that was fun, let me feel like I did more. This only working out for a short amount of time, without my "cardio," is still wreaking havoc on my contentedness with what I did for the day, but I'll be patient and see where this takes me.
Here's what I did today:
500m row
37 Thrusters w/12lb dumbells
30 Box Jumps on 20" box
22 KB Swings w/20lb dumbell
15 Semi-Burpees
7 Pull Ups
The row seemed really easy, I'm assuming I did it wrong because it was so easy but was too proud to ask anybody for help lol. The thrusters killed toward the end. As for the box jumps, I was really proud of them since I haven't done those in a LONG time. I did 10, rested for 10 sec, then 10, rested for 20 sec, then the last 10. I know I'm not supposed to break for long, but I was going to eat it if I didn't. (sorry Heather!) Then the KB swings weren't too hard. Burpees.... let's just say burpees and I aren't the greatest of friends. I thought to myself, "they'll be ok." Well, I didn't know that burpees are supposed to have a push up portion to them, from when I've done them in the past, and I DEFINITELY didn't take into account in how hard they'd be. I did one burpee with the push up and then gave up and did them without the push up portion. I swear, I'd never finish if I did them with the push up!! Even without, I still barely finished. The pull ups I did with the weight assist bar. I used 70lbs for the first 5, then 60 for the last two. I also didn't get to do the pull ups right after my burpees because someone was on the machine... another boo boo...
The one thing I really like, is that these high intensity drills make me feel like I'm back, training for my sport. I miss that. Anyhoo... I'm looking forward to the treasures of tomorrow.
Here's what I did today:
500m row
37 Thrusters w/12lb dumbells
30 Box Jumps on 20" box
22 KB Swings w/20lb dumbell
15 Semi-Burpees
7 Pull Ups
The row seemed really easy, I'm assuming I did it wrong because it was so easy but was too proud to ask anybody for help lol. The thrusters killed toward the end. As for the box jumps, I was really proud of them since I haven't done those in a LONG time. I did 10, rested for 10 sec, then 10, rested for 20 sec, then the last 10. I know I'm not supposed to break for long, but I was going to eat it if I didn't. (sorry Heather!) Then the KB swings weren't too hard. Burpees.... let's just say burpees and I aren't the greatest of friends. I thought to myself, "they'll be ok." Well, I didn't know that burpees are supposed to have a push up portion to them, from when I've done them in the past, and I DEFINITELY didn't take into account in how hard they'd be. I did one burpee with the push up and then gave up and did them without the push up portion. I swear, I'd never finish if I did them with the push up!! Even without, I still barely finished. The pull ups I did with the weight assist bar. I used 70lbs for the first 5, then 60 for the last two. I also didn't get to do the pull ups right after my burpees because someone was on the machine... another boo boo...
The one thing I really like, is that these high intensity drills make me feel like I'm back, training for my sport. I miss that. Anyhoo... I'm looking forward to the treasures of tomorrow.
Wednesday, May 6, 2009
May 6, 2009
I'm already sore and having a hard time picking up my glass to drink some water. This cannot be good...
I started my first make-shift crossfit workout today. I say make-shift because I was told to just cut the workouts by 50%, but I just snipped here and there to make my own. Is that bad? Here's what I was supposed to do:
6x for time:
30 squats
10 chest-to-bar pull ups (ya right!!)
5 power cleans/jerks (155lb/105 lbs)
I thought the squats would be easy cause they're just body weight, but they add up... quickly!!!! Here's what I actually did:
3x/2x for time:
20 squats
5 chest-to-bar pull ups (we'll talk about these in a second)
5 power cleans/jerks (45lb bar)
My times were 8.09/6.24
SO... like I said, I thought the squats would be easy because they were just body weight, so I only dropped them to 20. The pull ups... let's just say that MAYBE one or two actually resembled real pull ups, and my chest never came anywhere near the bar. I started off with one real pull up, chin to bar only, then had to do the jump pull ups (whatever those are called). The second time around in the first set, I only did 4, the third time around, only 3. The second set I did 5 both rounds, but they were more like jumps with a split second hang at where ever I ended up from the jump... there was no pulling involved. The power clean and jerks weren't too bad. I only did the 45lb bar cause I haven't done those in awhile and I didn't know if I was supposed to do separate the clean from the jerk cause of the different weight but I did them all together.
I'm looking forward to watching my body get back in shape again... Hopefully I can stick to this. It doesn't seem too bad, quick and hard... Doesn't let me get bored. That's a good thing.
Well hopefull I'll type on here tomorrow, if I can move my arms. I haven't been this sore since dip push crunch on my first day of volleyball at ARC...
I started my first make-shift crossfit workout today. I say make-shift because I was told to just cut the workouts by 50%, but I just snipped here and there to make my own. Is that bad? Here's what I was supposed to do:
6x for time:
30 squats
10 chest-to-bar pull ups (ya right!!)
5 power cleans/jerks (155lb/105 lbs)
I thought the squats would be easy cause they're just body weight, but they add up... quickly!!!! Here's what I actually did:
3x/2x for time:
20 squats
5 chest-to-bar pull ups (we'll talk about these in a second)
5 power cleans/jerks (45lb bar)
My times were 8.09/6.24
SO... like I said, I thought the squats would be easy because they were just body weight, so I only dropped them to 20. The pull ups... let's just say that MAYBE one or two actually resembled real pull ups, and my chest never came anywhere near the bar. I started off with one real pull up, chin to bar only, then had to do the jump pull ups (whatever those are called). The second time around in the first set, I only did 4, the third time around, only 3. The second set I did 5 both rounds, but they were more like jumps with a split second hang at where ever I ended up from the jump... there was no pulling involved. The power clean and jerks weren't too bad. I only did the 45lb bar cause I haven't done those in awhile and I didn't know if I was supposed to do separate the clean from the jerk cause of the different weight but I did them all together.
I'm looking forward to watching my body get back in shape again... Hopefully I can stick to this. It doesn't seem too bad, quick and hard... Doesn't let me get bored. That's a good thing.
Well hopefull I'll type on here tomorrow, if I can move my arms. I haven't been this sore since dip push crunch on my first day of volleyball at ARC...
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