Wednesday, March 31, 2010

Week 17: 25-20-15 at 25#

25-20-15 reps of:

Jump Rope Single Unders
Squat-with 2 x 25# Dumbbells
Good Mornings-45#bar
Shoulder Press-with 2 x 25# Dumbbells
Static Lunge-with 2 x 25# Dumbbells
Swings-with 25# Dumbbell
Jump Ups-12" box

This was ok...I took a lot of breaks. I started out with a much more ambitious 4x25 plan., and quickly (1st set) realized that wasn't going to happen. The shoulder presses alone were torture. So I dropped the reps and the sets and made it through...slowly. ;)

Tuesday, March 30, 2010

Week 17: Front Squat, Swings, Shoulder Press

Had exactly 20 minutes to get in, get something done, and pick up my kid from Science Camp.

7 Rounds

3 Front Squat 65#
7 Plate/KB Swing 35#
3 Shoulder Press 65#

500 meter row (1:59:7)

Monday, March 29, 2010

Week 17: Fran Modification

Nice lazy gym session since my kid is enrolled in full-day Science Camp...meaning homeschool vacation week for me!

Started with some basic strength moves. All 5 sets, 10 reps.

Deadlift - 95 #
Leg Press - 90# plate weight
Bench Press - 65#

All these felt good. The trick especially with the DL and bench was remembering NOT to block my do the "breathe while lifting" thing. Weight felt fine, no complaints from 2.0. It was nice to deadlift and just really focus on gluteal involvement over pulling anything heavy, actually.

Then I did the Fran, with modifications.

Thrusters - 45# bar
Pull-ups with medium band assist

Didn't time...the point was just to do it and keep form good. I'm not pushing for intensity.

Then I walked on the treadmill. 4 MPH with incline intervals between 3 and 6% grade. Shocking how brisk 4 MPH feels when you're pushing a lot more blood around your body.

Friday, March 26, 2010

Week 16: Functional Fitness Friday

Kevin's Friday Class...I bitched when I saw the set up. Mat's for sit ups and jump-ropes. The two exercises I CAN'T do. But we moved me to a ball for sit ups, and the jump ropes turned out to be single unders so those were fine. At this point my biggest concern with jumping rope isn't fear for the baby but concern that I'll pee from all that damn hopping.

So here's what he ran us through:

5 rounds, each round 3 minutes with one minute rest between rounds

In each 3 minute round, complete the following cycle as many times as possible:
20 swings (I used a 25# plate, the guys were stuck with a 45#!)
10 lunges (5 per side)
20 jump ropes
20 sit-ups

Most people, including myself, were coming in just shy of two rounds. Our youngest, fittest guy was pulling out just over 2 rounds, so I think this particular workout was just speed limited.

After this workout I DID NOT feel good. The speed sit-ups bothered me, and the intensity push in general left me feeling tight and pained all across my lower tummy area. NOT ok. The ball sit-ups I did the day before in core class were identical, but not nearly as quick, so I think the motion itself wasn't as much the problem as how quickly it was performed. So I'm definitely backing down intensity in class from here on out. On my own it's not a problem to pace myself more, but in class I get all excited and want to push harder...but it's so not worth it. The tight feeling was really scary and I don't want to risk anything.

Thursday, March 25, 2010

Week 16: Core Class & 45# bar WOD

Kevin's core problems, including ball sit-ups, but back extensions weren't possible and I modified with some ass dip thing Kevin told me to do. Otherwise all ok.


3 rounds, 15 reps per exercise
Front Squat - 45#
Shoulder Press - 45#
Pull-Ups - small band assist
Swings - 35#
Good Mornings - 45#

Tuesday, March 23, 2010

16 Weeks: Death by Lunges

400 meter walking lunges.

This was 380 lunges. Once around the track has never felt so bad.

Monday, March 22, 2010

16 weeks: Step Up, Squats, Dips & Swings

16 weeks.


Step Up - 18"
Back Squat - 65#
Bench Dips
Swings - 35# Plate