Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
20 rounds + 1 pullup
Showing posts with label Hit It. Show all posts
Showing posts with label Hit It. Show all posts
Monday, November 9, 2009
Cindy - Pull-ups/Push-ups/Squats
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Saturday, November 7, 2009
Clean & Jerk / Swings Fran-style
21-15-9
95# Clean & Jerks (from floor to overhead, natch)
55# DB Swing (Russian style, to shoulder height)
20:39 Was breaking the C&J into 2 and 3 rep sets by number 10 of the first round. Had to bread the swings even, cause my grip was abandoning me. :( Still, good clean (& jerk) fun.
Then: .5 mile run x2 with 90 seconds rest between runs.
Uphillish leg: 4:42
Downhillish leg: 4:06
This is super super sad. I'm not a runner but I should be able to run a half-mile in sub-4. My total lack of any running at all in the past five months is really showing. Course I was pretty fatigued from the C&J/Swing thing and my left knee is all twingey again. But still--4:42? Grr.
Friday, November 6, 2009
Kevin's Idea of Fun
Kevin couldn't hold crossfit class tonight, so he gave me this to do instead:
Squat Cleans x 5 @ 95#
Back Squats x 5 @ 95#
Chin-ups x 5 (with a kip, despite "dead-hang" rx)
Knees-to-Elbows x 5
Bench x 5 @ 95
Bench Dip x 5
That's one round. Time round (it was taking me around 2:20 per round). Rest the exact time it took to complete the round, then repeat for a total of 5 rounds.
A few notes from the wuss-mobile: Rx was toes-to-bar, bar or ring dips, and probably a deeper squat. I got hip-to-knee parallel or slightly below but I wasn't ass-to-ankles like Kevin. But I was doing ok with the power cleans, which felt pretty good considering I haven't really done anything even that dynamic for quite awhile.
Thursday, November 5, 2009
Squats, Push-ups, Jumping Lunges
AM:
I needed to snap myself out of a foul mood this morning, so I followed the 5 on: 3 off formula I've been doing and put together this at-home workout:
Squats, 1 minute
Push-Ups, 1 min
Jump Tucks, 1 minute
Push-Ups, 1 minute
Jumping Lunges, 1 minute
Rest 3 minutes. Repeat. Rest 3 minutes. Repeat for a total of three rounds
PM:
Unfortunately, but the time evening rolled around I was back in a pissy mood, so I hit the gym for some hang clean practice and an hour of spin. Sometimes it takes cardio to bust a mood.
Monday, November 2, 2009
Strength Day
Shoulder Press--85
Bench--up to 100, maybe 105?
don't have my notes, but in general this wasn't the strongest "strong day." I think plopping strength day at the end of a 4-day cycle is kinda stupid, actually.
Sunday, November 1, 2009
Rows-Squats-Swings
Wake-up workout with Nick. Knew I'd be pressed for time, so I went for the workout at home option.
Renegade Rows, 1 minute
Squats, 1 minutes
1-armed swing (15 #--hey, it's the heaviest I have at home), 1 minute
Squats, 1 minute
Renegade Rows, 1 minute
Rest 3 minutes
Repeat for a total of 3 rounds
I kept score but can't find that slip of paper...gurrr!
Saturday, October 31, 2009
Friday, October 30, 2009
Wednesday, October 28, 2009
PM: Strength (Babysteps)
Deadlift, 6 x 6: 115, 115, 135, 135, 155, 155
Bench Press, 6 x 6: 85, 85, 95, 95, 100, 100
Split Squat, 6 x 6 (per leg): 0, 20, 40, 50, 50, 50
Pull-Ups: Played around with band assisted strict pull-ups. Nothing worth really recording.
AM: Jump Squats!
Did this with Bella, who did an awesome job pushing through even when she was tired and wanted to stop!
Modified from Josh Hillis' Fighter-style Workouts
Round 1
Jump Squats, 1 minute: 33
Ab Leg Raise with Twist, 1 min: 36
Jump Squats, 1 minute: 33
Sit-Ups, 1 minute: 25
Jump Squats, 1 minute: 33
Total: 160
Rest 3 minutes
Round 2
Jump Squats, 1 minute: 32
Ab Leg Raise with Twist, 1 min: 40
Jump Squats, 1 minute: 28
Sit-Ups, 1 minute: 27
Jump Squats, 1 minute: 31
Total: 158
Rest 3 minutes
Round 3
Jump Squats, 1 minute: 35
Ab Leg Raise with Twist, 1 min: 38
Jump Squats, 1 minute: 30
Sit-Ups, 1 minute: 26
Jump Squats, 1 minute: 35
Total: 164
Total: 482
Tuesday, October 27, 2009
Wake Up Workout: Bear Crawl, Bent Over Row, Jump Squats
Modified from Josh Hillis' Fighter-style Workouts
one "length" = ~36 feet
Round 1
Bear Crawl, 1 minute: 6 lengths
Bent Over Rows, 15#/arm, 1 min: 28
Bear Crawl, 1 minute: 6 lengths
Jump Squat, 1 minute: 22
Bear Crawl, 1 minute: 4 lengths
Total: 66
Rest 3 minutes
Round 2
Bear Crawl, 1 minute: 6
Bent Over Rows, 15#/arm, 1 min: 30
Bear Crawl, 1 minute: 5
Jump Squat, 1 minute: 24
Bear Crawl, 1 minute: 5
Total: 70
Rest 3 minutes
Round 3
Bear Crawl, 1 minute: 6
Bent Over Rows, 15#/arm, 1 min: 30
Bear Crawl, 1 minute: 6
Jump Squat, 1 minute: 23
Bear Crawl, 1 minute: 4
Total: 69
Total: 205
Monday, October 26, 2009
Wake Up Workout: Rows, Swings and Squats
At Home Wake-up Workout
Renegade Rows (15#/side): 12
Squats: 42
Swings (15#, one armed, switch arms at 30 sec) : 38
Renegade Rows: 11
Squats: 39
Total: 142
3 min. rest
Round 2, 1 minute per motion:
Renegade Rows: 11
Squats: 43
Swings: 4o
Renegade Rows: 9
Squats: 41
Total: 144
3 min. rest
Round 3, 1 minute per motion:
Renegade Rows: 12
Squats: 46
Swings: 38
Renegade Rows: 11
Squats: 44
Total: 151
Total Score: 438
I wish I had weights that were heavier than 15# at home. The swings were basically a rest period at that weight. Still, I'm feeling bright eyed and bushy tailed for starting my morning like that!
Friday, October 23, 2009
Death by 50
50 swings, 53#
50 Deadlifts, 135 #
50 Wall ball, 8 # to 12' mark
50 burpees
How long? Who knows...too damn long. Deadlifts were nuts. Did the last 10 on pride and nothing else.
Monday, May 11, 2009
10-20-30-40-50
Didn't get to the gym until late, and met up with Alison. It was a mainsite rest day, so we did this:
10-20-30-40-50
3 Rounds for Time
10 pull-ups
20 push-ups
30 ab mat sit-ups
40 walking lunges with one-arm press hold
50 squats
Me: 17.03 - using 25# plate overhead on the lunges and dropping a bit too hard onto the dynamax ball n the last 20 or so squats
Alison: 18:00 - modified pull-ups, 10# overhead, also getting a little aggressive with the drop on the last squats, but at that point we had done 130 or so...
So that was pretty tough. A good, old fashioned ass burner. We were originally shooting for 5 rounds, then compromised with 4 rounds, and both agreed 3 rounds would be just fine after the first round took over 5 minutes. The lunges were the killer for me. It was just tough to maintain really good core control and arm lockout at that fatigue level.
After our legs stopped quivering we opted for the Crossfit Endurance 2 x 1000 meter interval runs. I was thinking 7.5 mph on the treadmill would be pretty doable for .6 miles, but after those squats I was just smoked, and had to drop my speed to 7.0 for the second half of the first 1K. After 2 minutes of rest, the second 1K was run at 7.0 and it was a struggle to keep up. In fact, attempts to lower the speed a bit ended up with me pausing the run so I had to notch the treadmill speed back up. This of course takes a bit, so I got a little break mid-run. I ran .6 miles on each interval, which I think is a touch shy of 1K, and my times were pretty weak: 5:10 ish and 5:20 ish (I have the exact times downstairs but it's kinda late to go find my notes.).
After leg-quiver got the better of her, Alison opted for the rower, and banged out 2x1200 meter rows on the c2. Nice.
I'm looking forward to getting back into my fitness rhythmn this week....it's been a few days of pretty well earned indugence, but I'm ready to get back to my healthy eating and good-feeling. :)
10-20-30-40-50
3 Rounds for Time
10 pull-ups
20 push-ups
30 ab mat sit-ups
40 walking lunges with one-arm press hold
50 squats
Me: 17.03 - using 25# plate overhead on the lunges and dropping a bit too hard onto the dynamax ball n the last 20 or so squats
Alison: 18:00 - modified pull-ups, 10# overhead, also getting a little aggressive with the drop on the last squats, but at that point we had done 130 or so...
So that was pretty tough. A good, old fashioned ass burner. We were originally shooting for 5 rounds, then compromised with 4 rounds, and both agreed 3 rounds would be just fine after the first round took over 5 minutes. The lunges were the killer for me. It was just tough to maintain really good core control and arm lockout at that fatigue level.
After our legs stopped quivering we opted for the Crossfit Endurance 2 x 1000 meter interval runs. I was thinking 7.5 mph on the treadmill would be pretty doable for .6 miles, but after those squats I was just smoked, and had to drop my speed to 7.0 for the second half of the first 1K. After 2 minutes of rest, the second 1K was run at 7.0 and it was a struggle to keep up. In fact, attempts to lower the speed a bit ended up with me pausing the run so I had to notch the treadmill speed back up. This of course takes a bit, so I got a little break mid-run. I ran .6 miles on each interval, which I think is a touch shy of 1K, and my times were pretty weak: 5:10 ish and 5:20 ish (I have the exact times downstairs but it's kinda late to go find my notes.).
After leg-quiver got the better of her, Alison opted for the rower, and banged out 2x1200 meter rows on the c2. Nice.
I'm looking forward to getting back into my fitness rhythmn this week....it's been a few days of pretty well earned indugence, but I'm ready to get back to my healthy eating and good-feeling. :)
Sunday, May 3, 2009
Countdown to 30: 2 Days to Go
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
5/02: 150.0
5/03: 151.4
Sunday has become family day at the gym. Nick comes with me and works on whatever form stuff he's mastering (past several weeks it's been deadlifts and bench presses) then does cardio (usually walk or jog outside) while I get my Crossfit on. I really like that he joins in, even though he's not into fitness in quite the same way I am. It's cool to share what I'm learning with him, and to hang out.
So I was expecting that we would do the same strength based thing today, but Nick was game to give a WOD a try. I was planning on Tabata Something Else, which was the WOD I missed when I took Friday off.
So, brief explanation: a "Tabata" is thusly named because it is a high intensity training method developed by Dr. Izumi Tabata, who discovered that a 4 minute workout, cycling between 20 second of work and 10 seconds of rest for 8 rounds, could produce amazing strength and endurance gains in already trained athletes. A 4 minute workout sounds pretty weak....until you do your first Tabata. Then you get it.
So "Tabata Something Else" is 4 back-to-back, 4 minute Tabata's. The first cycle is pull-ups, second is push ups, third is sit-ups, forth is squats. There is no rest between cycles, so the whole workout is 16 minutes long. The first minute isn't so bad but the last 15 are a bitch. Your score is the total number of reps you get, total across all cycles.
Nick seriously maned up and joined me for Tabata Something Else. He timed me, then I timed him. Alas I have misplaced our score sheet, but I think I was around 370 and Nick was around 210. I do remember I held a remarkably constant rate on sit-ups (10 on almost all rounds) and squats (17 across all but a few where I slipped to 16 - but upped it to 19 on the last one despite the burning in my quads). Pull-ups and push-ups were, no surprise, the weak links. I was disappointed with how quickly fatigued I got on the upper body stuff, but then again 150, 45# dumbbell swings yesterday was bound to take something out of me. I was also having some grip issues. Here's why:
Yes, this is the sight that greeted me after my workout when I pulled the band-aids off my pinkies. Remember how I blistered, then tore, the skin on both pinkies doing the aforementioned dumbbell swings? Well, they had not responded particularly well to being "protected" under a bandage for 24 hours. Truly nasty. They look much better now that they've had a chance to breathe--less necrotic. I think I was attempting my pull-ups with 80% of my fingers and doing the classy British tea-drinker pinkie-in-the-air thing with my wounded digits. You wouldn't think two little pinkies would make that much of a difference in grip strength, but I believe they do.
Dinner last night was delish, and plated up nice enough for a pic:
Ponzu-Maple Glazed Coho with Brown Rice and Spring (ish) Veggies
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
5/02: 150.0
5/03: 151.4
Sunday has become family day at the gym. Nick comes with me and works on whatever form stuff he's mastering (past several weeks it's been deadlifts and bench presses) then does cardio (usually walk or jog outside) while I get my Crossfit on. I really like that he joins in, even though he's not into fitness in quite the same way I am. It's cool to share what I'm learning with him, and to hang out.
So I was expecting that we would do the same strength based thing today, but Nick was game to give a WOD a try. I was planning on Tabata Something Else, which was the WOD I missed when I took Friday off.
So, brief explanation: a "Tabata" is thusly named because it is a high intensity training method developed by Dr. Izumi Tabata, who discovered that a 4 minute workout, cycling between 20 second of work and 10 seconds of rest for 8 rounds, could produce amazing strength and endurance gains in already trained athletes. A 4 minute workout sounds pretty weak....until you do your first Tabata. Then you get it.
So "Tabata Something Else" is 4 back-to-back, 4 minute Tabata's. The first cycle is pull-ups, second is push ups, third is sit-ups, forth is squats. There is no rest between cycles, so the whole workout is 16 minutes long. The first minute isn't so bad but the last 15 are a bitch. Your score is the total number of reps you get, total across all cycles.
Nick seriously maned up and joined me for Tabata Something Else. He timed me, then I timed him. Alas I have misplaced our score sheet, but I think I was around 370 and Nick was around 210. I do remember I held a remarkably constant rate on sit-ups (10 on almost all rounds) and squats (17 across all but a few where I slipped to 16 - but upped it to 19 on the last one despite the burning in my quads). Pull-ups and push-ups were, no surprise, the weak links. I was disappointed with how quickly fatigued I got on the upper body stuff, but then again 150, 45# dumbbell swings yesterday was bound to take something out of me. I was also having some grip issues. Here's why:
Yes, this is the sight that greeted me after my workout when I pulled the band-aids off my pinkies. Remember how I blistered, then tore, the skin on both pinkies doing the aforementioned dumbbell swings? Well, they had not responded particularly well to being "protected" under a bandage for 24 hours. Truly nasty. They look much better now that they've had a chance to breathe--less necrotic. I think I was attempting my pull-ups with 80% of my fingers and doing the classy British tea-drinker pinkie-in-the-air thing with my wounded digits. You wouldn't think two little pinkies would make that much of a difference in grip strength, but I believe they do.
Dinner last night was delish, and plated up nice enough for a pic:
Ponzu-Maple Glazed Coho with Brown Rice and Spring (ish) Veggies
Saturday, May 2, 2009
Countdown to 30: 3 Days to Go
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
5/02: 150.0
Great day today. Lots of great family time celebrating Nick's awesome quarterly review (these are days to be a rock star at work, and Nick is pulling out all the stops) and I even picked up a few new books too!
At the gym, I came back from yesterday (took it as rest - was feeling a bit run down) feeling ready to go, but I gotta say today's Crossfit WOD was intimidating.
The WOD was Hansen, a new Hero WOD named after Marine Staff Sgt. Daniel Hansen, who was killed in Afghanistan while serving as an EOD Technician. These Hero WODs suck, in all possible ways: they are a reminder that one of the (usually young men) of our community has died, and because of that they are super challenging both physically and mentally. Hero WODs are generally made of hard motions with heavy weight for lots of reps and lots of sets, and this on was no exception. When everything in the workout sucks, when your hands break open and bleed (as mine did on this one) and when you think you cannot actually do anything more, you go do it anyway, because in a tiny tiny way you are honoring the memory of a fellow Crossfitter. RIP Sgt. Hansen.
As Rx:
5 Rounds for time
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
As performed:
45# Dumbbell swing, 30 reps (1.5 pood, or 54#, is the woman's rx weight)
30 Burpees (did the push-up but the jump towards the end was a bit weak)
30 Glute-ham sit-ups
37:06 (I think - my stopwatch/phone is downstairs...will edit if I am misremembering. My goal was sub 30. Not even freaking close.)
This was tough. At the end of Round 3 I could not believe I still had 2 more rounds to go. At the end of the Round 4's swings I realized I had blistered then torn the skin off the bottom joint of each pinkie finger. I did the rest of the workout without using my pinkie fingers, which was a strange feeling on the burpees, and caused me to change my grip on the final set of swings.
After the workout was over, one of the trainers at the gym, who I know and who is a totally nice, cool girl, told me people were worried about my swings. She basically said they were a liability cause if I ever slipped, and someone got hurt, it was 45#, it could be a huge problem....which I get. I think the real issue is that I was set up next to the GHD station, and that's across from where people do their stretching and stability stuff, and I think I musta freaked somebody out. I got the impression that if I did the swings somewhere more...isolated...it wouldn't be a problem.
To be frank, I did look a little freaky doing the swings. My hair was all greasy and flying everywhere, my shoulders were all striated and tendony, my pants were rolled up and my bruised-to-hell shins were on display and I had my music way up so I'm sure I was grunting and breathing really loud in a very uncouth way. Plus, you know occasionally I would yell at myself: "c'mon!" or "5 more! let's go!" or - when I discovered my pinkies were out of commision - "oh, fuck!" I probably would have freaked me out if I had seem me. I can hardly be offended that the poor 65 year old's who were also there were a little nervous. Anyway, I apologized. I don't want to freak anyone out. :(
For all the Globo Gym horror stories out there from Crossfiters, my gym has been super cool. Two of the training staff have their level 1 cert, and one of them - the oft mentioned Kevin - runs his clients thru Crossfit type workouts almost every day. The trainer who talked to me about the swings was totally nice about it and seemed apologetic for having to mention it. In general, it's what you would expect from an independent place. There are a lot of regulars and the staff and regulars form a big, occasionally messy pseudo family. Sometimes there's drama. For the most part I've been able to stay out of it, and I intend to keep it that way. If that means subbing ab-mat sit-ups for GHDs and doing my workout in an empty racquetball court, I'll do it.
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
5/02: 150.0
Great day today. Lots of great family time celebrating Nick's awesome quarterly review (these are days to be a rock star at work, and Nick is pulling out all the stops) and I even picked up a few new books too!
At the gym, I came back from yesterday (took it as rest - was feeling a bit run down) feeling ready to go, but I gotta say today's Crossfit WOD was intimidating.
The WOD was Hansen, a new Hero WOD named after Marine Staff Sgt. Daniel Hansen, who was killed in Afghanistan while serving as an EOD Technician. These Hero WODs suck, in all possible ways: they are a reminder that one of the (usually young men) of our community has died, and because of that they are super challenging both physically and mentally. Hero WODs are generally made of hard motions with heavy weight for lots of reps and lots of sets, and this on was no exception. When everything in the workout sucks, when your hands break open and bleed (as mine did on this one) and when you think you cannot actually do anything more, you go do it anyway, because in a tiny tiny way you are honoring the memory of a fellow Crossfitter. RIP Sgt. Hansen.
As Rx:
5 Rounds for time
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
As performed:
45# Dumbbell swing, 30 reps (1.5 pood, or 54#, is the woman's rx weight)
30 Burpees (did the push-up but the jump towards the end was a bit weak)
30 Glute-ham sit-ups
37:06 (I think - my stopwatch/phone is downstairs...will edit if I am misremembering. My goal was sub 30. Not even freaking close.)
This was tough. At the end of Round 3 I could not believe I still had 2 more rounds to go. At the end of the Round 4's swings I realized I had blistered then torn the skin off the bottom joint of each pinkie finger. I did the rest of the workout without using my pinkie fingers, which was a strange feeling on the burpees, and caused me to change my grip on the final set of swings.
After the workout was over, one of the trainers at the gym, who I know and who is a totally nice, cool girl, told me people were worried about my swings. She basically said they were a liability cause if I ever slipped, and someone got hurt, it was 45#, it could be a huge problem....which I get. I think the real issue is that I was set up next to the GHD station, and that's across from where people do their stretching and stability stuff, and I think I musta freaked somebody out. I got the impression that if I did the swings somewhere more...isolated...it wouldn't be a problem.
To be frank, I did look a little freaky doing the swings. My hair was all greasy and flying everywhere, my shoulders were all striated and tendony, my pants were rolled up and my bruised-to-hell shins were on display and I had my music way up so I'm sure I was grunting and breathing really loud in a very uncouth way. Plus, you know occasionally I would yell at myself: "c'mon!" or "5 more! let's go!" or - when I discovered my pinkies were out of commision - "oh, fuck!" I probably would have freaked me out if I had seem me. I can hardly be offended that the poor 65 year old's who were also there were a little nervous. Anyway, I apologized. I don't want to freak anyone out. :(
For all the Globo Gym horror stories out there from Crossfiters, my gym has been super cool. Two of the training staff have their level 1 cert, and one of them - the oft mentioned Kevin - runs his clients thru Crossfit type workouts almost every day. The trainer who talked to me about the swings was totally nice about it and seemed apologetic for having to mention it. In general, it's what you would expect from an independent place. There are a lot of regulars and the staff and regulars form a big, occasionally messy pseudo family. Sometimes there's drama. For the most part I've been able to stay out of it, and I intend to keep it that way. If that means subbing ab-mat sit-ups for GHDs and doing my workout in an empty racquetball court, I'll do it.
Friday, May 1, 2009
Countdown to 30: 4 Days to Go (I did it!!!!)
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
149.6! 149.6!?! Where the fu@k did that come from? I'm at my goal! Now, my 4-day moving average is still 151.8, so I won't consdier the goal officially met until that is at 150, but if I stay at or under 150 for just a few more days, I'm there! I will have met my goal. Honestly, even if I bump up a tiny bit from here, I have to say I am amazed and super proud of myself. I really didn't think I was going to drop lower than 151 without cutting back on food (which I am just not willing to do). Yeah!!!!
In other good (if totally superficial and shallow) news, the super hot, tall, lean, yoda-hard-body manager at Lululemon complemented my arms when I went into buy a new sport bra and asked what I did. So I got to evangelize Crossfit a bit and gt a really nice complement. In the past four-and-a-half weeks I've seen some real improvement in the definition in my arms so that acknowledgment felt great.
That's it - no training or diet journaling. Just a totally superficial post to celebrate hitting my goal!
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
149.6! 149.6!?! Where the fu@k did that come from? I'm at my goal! Now, my 4-day moving average is still 151.8, so I won't consdier the goal officially met until that is at 150, but if I stay at or under 150 for just a few more days, I'm there! I will have met my goal. Honestly, even if I bump up a tiny bit from here, I have to say I am amazed and super proud of myself. I really didn't think I was going to drop lower than 151 without cutting back on food (which I am just not willing to do). Yeah!!!!
In other good (if totally superficial and shallow) news, the super hot, tall, lean, yoda-hard-body manager at Lululemon complemented my arms when I went into buy a new sport bra and asked what I did. So I got to evangelize Crossfit a bit and gt a really nice complement. In the past four-and-a-half weeks I've seen some real improvement in the definition in my arms so that acknowledgment felt great.
That's it - no training or diet journaling. Just a totally superficial post to celebrate hitting my goal!
Thursday, April 30, 2009
Countdown to 30: 5 Days to Go
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
Wed was supposed to be a rest day, but I woke up to 153.6 on the scale, and just felt a bit derailed. Now, I know enough about trends, moving averages and the like to not freak out about a jump like this, but it was still a bit discouraging. So I did what any reasonable fitness freak would do: I called the only person I know more fitness focused than I am for a pep talk.
Hesper did not disappoint, and after a short chat with her I felt much better about my uptick. She also confirmed what I was thinking: for the psychology of it, and to help with hydration, little light cardio would do me good. So, even though it was my rest day, I dropped into a spin class at the gym.
Now on Monday, we had a sub, and that wasn't the best experience (she was nuts). My regular spin instructor was still out of town, so I was a bit hesitant about class Wednesday, but I knew we would have a different instructor, and I figured I could always just do my own thing on the bike if need be.
As it turned out, the Wednesday sub did a hell of a great job. He was motivating, had great music, and led us through a sprint and hill based workout that really wore my ass out. Took the rest of Wednesday off from training but definitely felt like I made the right decision about doing a little something. Thanks again for the advice, Hesper!
Today I was pleased to see I was back down to 151.2...that's a bit lower than my steady hold in the 151's from before my uptick, so I feel like I'm still on-track-ish, but I remain unconvinced that 150 is reachable in the next 5 days. We'll see.
This morning was super amazing spring weather: sunny, 60s, clear skys. Seattle had an uncharacteristically ugly, cold and protracted winter. So to finally see some sunshine is a really great thing. I did the only sensible thing and headed to Greenlake for a run. I figured I would do a fartlek work and just go at the speed and pace that felt good. That turned into some pretty focused Pose form work as I concentrated on pulling through and keeping my lower leg relaxed.
I definitely overused my calves -- they are so sore right now! -- but I am also really pleased with the feeling I was getting on my last two stretches of form work. I really could feel a pull from the hip flexor/core and it make a huge difference to the comfort and speed of the recovery portion of my stride. It always feels great when you get how something should feel, even if you aren't at the point where you can duplicate that accuracy over and over yet. There was also just a joy in running--I stayed off the hard surface path and ran through dirt, wood chips, grass, and a whole field that was practically white with mini daisies. Pretty hard not to smile when you are running through flowers.
This afternoon I had a WOD scheduled with Alison, who apparently is tired of waiting around for me to get her Crossfit on. She got together with another friend to do Micheal - 3 rounds for time of 800 meter sprints, 50 back extensions & 50 sit-ups - AN HOUR before she and I got together to do Elizabeth - 21, 15, 9: Cleans and Ring Dips. I heard this was her plan and texted her: "maybe you and I should just do a cardio WOD." She writes back: "Oh they use different muscles; I'll be fine." OMG, Alison has become a total firebreather. I am so happy!
So Elizabeth it was, and here's how it went down:
As rx:
21-15-9 reps of:
Clean 135 pounds
Ring dips
Modified (Erica):
21-15-9 reps of:
Clean 90 pounds (Started with 6 or so full cleans, then switched to hang power cleans when the going got really tough. Sort o feel like I wussed out in that way. I'll do some full clean skill work and hit it hard next time.)
Jumping bar dips
8:06ish
Modified (Alison):
21-15-9 reps of:
Clean 40 pounds (Hang Power Cleans)
Bench dips
6:58ish
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
Wed was supposed to be a rest day, but I woke up to 153.6 on the scale, and just felt a bit derailed. Now, I know enough about trends, moving averages and the like to not freak out about a jump like this, but it was still a bit discouraging. So I did what any reasonable fitness freak would do: I called the only person I know more fitness focused than I am for a pep talk.
Hesper did not disappoint, and after a short chat with her I felt much better about my uptick. She also confirmed what I was thinking: for the psychology of it, and to help with hydration, little light cardio would do me good. So, even though it was my rest day, I dropped into a spin class at the gym.
Now on Monday, we had a sub, and that wasn't the best experience (she was nuts). My regular spin instructor was still out of town, so I was a bit hesitant about class Wednesday, but I knew we would have a different instructor, and I figured I could always just do my own thing on the bike if need be.
As it turned out, the Wednesday sub did a hell of a great job. He was motivating, had great music, and led us through a sprint and hill based workout that really wore my ass out. Took the rest of Wednesday off from training but definitely felt like I made the right decision about doing a little something. Thanks again for the advice, Hesper!
Today I was pleased to see I was back down to 151.2...that's a bit lower than my steady hold in the 151's from before my uptick, so I feel like I'm still on-track-ish, but I remain unconvinced that 150 is reachable in the next 5 days. We'll see.
This morning was super amazing spring weather: sunny, 60s, clear skys. Seattle had an uncharacteristically ugly, cold and protracted winter. So to finally see some sunshine is a really great thing. I did the only sensible thing and headed to Greenlake for a run. I figured I would do a fartlek work and just go at the speed and pace that felt good. That turned into some pretty focused Pose form work as I concentrated on pulling through and keeping my lower leg relaxed.
I definitely overused my calves -- they are so sore right now! -- but I am also really pleased with the feeling I was getting on my last two stretches of form work. I really could feel a pull from the hip flexor/core and it make a huge difference to the comfort and speed of the recovery portion of my stride. It always feels great when you get how something should feel, even if you aren't at the point where you can duplicate that accuracy over and over yet. There was also just a joy in running--I stayed off the hard surface path and ran through dirt, wood chips, grass, and a whole field that was practically white with mini daisies. Pretty hard not to smile when you are running through flowers.
This afternoon I had a WOD scheduled with Alison, who apparently is tired of waiting around for me to get her Crossfit on. She got together with another friend to do Micheal - 3 rounds for time of 800 meter sprints, 50 back extensions & 50 sit-ups - AN HOUR before she and I got together to do Elizabeth - 21, 15, 9: Cleans and Ring Dips. I heard this was her plan and texted her: "maybe you and I should just do a cardio WOD." She writes back: "Oh they use different muscles; I'll be fine." OMG, Alison has become a total firebreather. I am so happy!
So Elizabeth it was, and here's how it went down:
As rx:
21-15-9 reps of:
Clean 135 pounds
Ring dips
Modified (Erica):
21-15-9 reps of:
Clean 90 pounds (Started with 6 or so full cleans, then switched to hang power cleans when the going got really tough. Sort o feel like I wussed out in that way. I'll do some full clean skill work and hit it hard next time.)
Jumping bar dips
8:06ish
Modified (Alison):
21-15-9 reps of:
Clean 40 pounds (Hang Power Cleans)
Bench dips
6:58ish
Sunday, April 26, 2009
Countdown to 30: 9 Days to Go
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
Had another great breakfast today, and had to take a pic:
That's sweet potato and apple hash with ginger, curry & almonds. Also had some green beans, just cause I like green beans.
Rest day and lots of food yesterday did me good, and I feel really great today. Just got back from the gym, where I did a series of workouts that took the better part of two hours. I'm confident I will sleep well tonight.
Started with some snatch practice with an empty bar, then did a variation of the Crossfit Mainsite WOD:
Here's the rx workout:
21/15/9 reps for time of:
95# Snatch
Pull-ups
I'm not about to go doing 21 snatches in a row when I'm not really sure I know how to do them properly. So until more technique practice can be done, I did this:
21/15/9 reps for time of:
65# Overhead Squat
Pull-ups
Took 7:15, which was a good 15 seconds more than I would have liked. Intensity wasn't where it should have been, and I lost some time figuring out how to rack jerk the bar up on the OHS.
Then I did some bench work with Nick. I was really happy not to have lost strength in the bench since my strength building phase. I went for 5 x 5 at 95, 100, 105, 110, and 115. 115 is my previous bench PR but I'm not totally confident I got the full 5-reps in when I last pressed 115. So this might be a new 5-rep max. I've never done a 1-rep on bench, but I'd like to try one day.
Then Nick went for a long walk and I thought I might as well do something with the hour of childcare I had left, so I rested a bit and devised my own WOD, which I am calling the Terrible Ten.
Terrible Ten:
Ten rounds for time. Do 10 reps the first round, 9 reps the second, 8 reps the third and so on, decrementing 1 rep per round until 1 rep the 10th round.
135# Squat
18" Box Jump
45# Swing
Chin-ups
27.5# Alternating Renegade Row with Push-up
55# Weighted Lunge (a 27.5# DB per arm, held at sides)
Burpees
Ab-mat Sit-Ups
27.5# Alternating Single Arm Snatch (I originally tried with the 45# DB but almost dropped it on my head so I wimped out on weight)
100# Deadlift
No joke, this took me--are you ready?--50:12. To be fair I dicked around with my phone's timer for 10-20 seconds at the end, trying to stop the closk, so most likely I was actually sub-50, but just barely. It was just really hard. The squats on rounds 3 and 4, when I was doing 8 and 7 reps, were brutal. I really felt the OHS I had done earlier. Once I got down to the 4-rep range things were easier all around, but I was just so fatigued, there was only so fast I could move. I'll put it this way: this was sucky enough that Burpees felt like a break.
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
Had another great breakfast today, and had to take a pic:
That's sweet potato and apple hash with ginger, curry & almonds. Also had some green beans, just cause I like green beans.
Rest day and lots of food yesterday did me good, and I feel really great today. Just got back from the gym, where I did a series of workouts that took the better part of two hours. I'm confident I will sleep well tonight.
Started with some snatch practice with an empty bar, then did a variation of the Crossfit Mainsite WOD:
Here's the rx workout:
21/15/9 reps for time of:
95# Snatch
Pull-ups
I'm not about to go doing 21 snatches in a row when I'm not really sure I know how to do them properly. So until more technique practice can be done, I did this:
21/15/9 reps for time of:
65# Overhead Squat
Pull-ups
Took 7:15, which was a good 15 seconds more than I would have liked. Intensity wasn't where it should have been, and I lost some time figuring out how to rack jerk the bar up on the OHS.
Then I did some bench work with Nick. I was really happy not to have lost strength in the bench since my strength building phase. I went for 5 x 5 at 95, 100, 105, 110, and 115. 115 is my previous bench PR but I'm not totally confident I got the full 5-reps in when I last pressed 115. So this might be a new 5-rep max. I've never done a 1-rep on bench, but I'd like to try one day.
Then Nick went for a long walk and I thought I might as well do something with the hour of childcare I had left, so I rested a bit and devised my own WOD, which I am calling the Terrible Ten.
Terrible Ten:
Ten rounds for time. Do 10 reps the first round, 9 reps the second, 8 reps the third and so on, decrementing 1 rep per round until 1 rep the 10th round.
135# Squat
18" Box Jump
45# Swing
Chin-ups
27.5# Alternating Renegade Row with Push-up
55# Weighted Lunge (a 27.5# DB per arm, held at sides)
Burpees
Ab-mat Sit-Ups
27.5# Alternating Single Arm Snatch (I originally tried with the 45# DB but almost dropped it on my head so I wimped out on weight)
100# Deadlift
No joke, this took me--are you ready?--50:12. To be fair I dicked around with my phone's timer for 10-20 seconds at the end, trying to stop the closk, so most likely I was actually sub-50, but just barely. It was just really hard. The squats on rounds 3 and 4, when I was doing 8 and 7 reps, were brutal. I really felt the OHS I had done earlier. Once I got down to the 4-rep range things were easier all around, but I was just so fatigued, there was only so fast I could move. I'll put it this way: this was sucky enough that Burpees felt like a break.
Friday, April 24, 2009
Countdown to 30: 11 Days to Go
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
Doubled up on longer metcons today.
AM was a modification of Michael. Here's the WOD as rx:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I want to know who the hell pissed off coach with some comment about not getting enough back work...the past three days have included: maximal effort deadlifts, 50 back extensions + 50 swings + 50 wall ball, 150 back extensions. My low back is feeling it. Anyway, Michael was the WOD, but for various logistical and gym-layout reasons, combining running with back extensions sorta sucks at my gym. Either I'm fighting my way downstairs to get outside, or I'm fighting my way to the cardio room to run a lame 1/2 mile on a treadmill. Either way there's a few minutes of transit time, so I rearanged a few things in the upstairs weight room and did this instead:
Three rounds for time of:
Row 1000 meters
50 Back Extensions
50 GHD Sit-ups (cause, you know, why not?)
This took me 30:19. I figure really fresh and not all worn out I should be able to could cut 4 or 5 minutes out of it. All in all, it was a pretty disappointing time but I still gave all I had, given the state of my low back and general fatigue. By the end of the last set of GHDs sweat was dripping down my arms and my head felt like it was going to explode. I sat in a corner for several minutes just to let the pounding in my head go down before I could work my way home.
Have to give thanks to Monique, a new Crossfit Level 1 cert'd instructor who started at the gym a few months ago. At round two she threw some serious encouragement my way and got me through the back extensions and GHDs one 5-rep partition at a time. It was really nice to have her support because in some ways that second set was the worst....the pain was just as bad as it was on the final set, but without the knowledge that it would be over soon. Thanks Monique!
Then I went and did work-ish stuff that is in no way related to fitness for several hours (serving at a teacher and staff appreciation barbeque at Bella's school-pretty easy and fun!). After that was over, I brought Bella home, ate an enormous early dinner and took a quick 15 minute power nap to gear up for a PM Crossfit with Kevin Workout.
Kevin devised a really cool workout based on body weight. It's not like anything I've seen before, but it sure made me happy I have lost a few pounds. For purposes of the workout, I assumed I was 152 pounds.
One Round For Time:
Jump Rope: 2 x body weight reps (304 reps)
KB Swing 1 x body weight reps (152 reps)
Row 3 x body weight meters (456 meters)
Lunges 1/2 x body weight per leg (76 lunges per leg)
Total Time: 16:17
After wrapping this up, Kevin layed the fitness wisdom on me with regards to my row, which was apparently all jacked up. He showed me a WAY more effecient technique, and helped me correct some of the flaws in my row. I think with practice this should really cut down my rowing time... I just wish I had known what to do right this morning before I rowed 3000 meters wrong! Thanks Kevin! (Man, it's been the day of the gym trainers really helping me out, hasn't it!)
I've crammed 5 workouts in the past 3 days, and I'm done. Tomorrow it's gardening and reading and playing with my kiddo.
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
Doubled up on longer metcons today.
AM was a modification of Michael. Here's the WOD as rx:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I want to know who the hell pissed off coach with some comment about not getting enough back work...the past three days have included: maximal effort deadlifts, 50 back extensions + 50 swings + 50 wall ball, 150 back extensions. My low back is feeling it. Anyway, Michael was the WOD, but for various logistical and gym-layout reasons, combining running with back extensions sorta sucks at my gym. Either I'm fighting my way downstairs to get outside, or I'm fighting my way to the cardio room to run a lame 1/2 mile on a treadmill. Either way there's a few minutes of transit time, so I rearanged a few things in the upstairs weight room and did this instead:
Three rounds for time of:
Row 1000 meters
50 Back Extensions
50 GHD Sit-ups (cause, you know, why not?)
This took me 30:19. I figure really fresh and not all worn out I should be able to could cut 4 or 5 minutes out of it. All in all, it was a pretty disappointing time but I still gave all I had, given the state of my low back and general fatigue. By the end of the last set of GHDs sweat was dripping down my arms and my head felt like it was going to explode. I sat in a corner for several minutes just to let the pounding in my head go down before I could work my way home.
Have to give thanks to Monique, a new Crossfit Level 1 cert'd instructor who started at the gym a few months ago. At round two she threw some serious encouragement my way and got me through the back extensions and GHDs one 5-rep partition at a time. It was really nice to have her support because in some ways that second set was the worst....the pain was just as bad as it was on the final set, but without the knowledge that it would be over soon. Thanks Monique!
Then I went and did work-ish stuff that is in no way related to fitness for several hours (serving at a teacher and staff appreciation barbeque at Bella's school-pretty easy and fun!). After that was over, I brought Bella home, ate an enormous early dinner and took a quick 15 minute power nap to gear up for a PM Crossfit with Kevin Workout.
Kevin devised a really cool workout based on body weight. It's not like anything I've seen before, but it sure made me happy I have lost a few pounds. For purposes of the workout, I assumed I was 152 pounds.
One Round For Time:
Jump Rope: 2 x body weight reps (304 reps)
KB Swing 1 x body weight reps (152 reps)
Row 3 x body weight meters (456 meters)
Lunges 1/2 x body weight per leg (76 lunges per leg)
Total Time: 16:17
After wrapping this up, Kevin layed the fitness wisdom on me with regards to my row, which was apparently all jacked up. He showed me a WAY more effecient technique, and helped me correct some of the flaws in my row. I think with practice this should really cut down my rowing time... I just wish I had known what to do right this morning before I rowed 3000 meters wrong! Thanks Kevin! (Man, it's been the day of the gym trainers really helping me out, hasn't it!)
I've crammed 5 workouts in the past 3 days, and I'm done. Tomorrow it's gardening and reading and playing with my kiddo.
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