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!
Tuesday, May 26, 2009
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...
Subscribe to:
Comments (Atom)
