Friday, December 23, 2011
Thursday, December 22, 2011
5 Rounds for time of:
20 Pistols (Alternating legs)
10 Handstand push-ups
5 Rounds for time of:
Obviously from the choices there, I chose the second WOD. ;)
My time: 18:28, Rx
I enjoyed this one, and it actually felt good to do some pull ups. I'm still slow as heck at them but hey, they felt good and I was "chin above the bar" on every single one! Yay me!
I plan to go to the 5 am class tomorrow, but will not be blogging for a while, as I'll be out of the country. My exercise will consist of running, squats, sit ups and push ups. And drinking beer. (That counts, right??)
Wednesday, December 21, 2011
So, anyway, knowing I was going to scale sort of set me off in a bad mood this morning. But by the time 3-2-1-go was called out, I was ready!!
30 Reps for time of:
Clean & jerk (Men 135 lbs, Women 95 lbs)
My time: 3:40, 65 lbs
We did a lot more dumbbell stuff in the warmup today. Some of it killed my shoulder, even though I was using super light weights. I just need some time off and I'll get that really soon!! Two more days and I'm out of here!!
Tuesday, December 20, 2011
Busy morning at CFJ! We did our usual warmup, then a dumbbell warm up. Those one arm overhead squats just kill me!! I'm sure I'll get better at them, but wow! Ouch!
Before the WOD we ran a mile. My time was 10:06. Not my best, not my worst. Not bad for still being congested, I thought.
Then we did deadlifts:
5-5-3 @ 85-105-125
3-3-3 @ 145-165-185
Then the WOD!
With a 15 minute time limit:
Row 2000 meters
As many reps as possible of burpees
Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.
Post 2000 meter row time and number of burpees to responses.
My row time: 9:42.6
My burpees: 38
Again, not my best, not my worst. All in all a good morning - got plenty of cardio today!
Monday, December 19, 2011
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
My time: 14:36, using 15# DB's
Good workout! Great dumbbell warm up , and we played "the fish game" on the rowers. Fun morning. Still trying to kick this upper respiratory crud! Ugh!!!
Friday, December 16, 2011
Thursday, December 15, 2011
21-15-9 rep rounds for time of:
Overhead squat (Men 95 lbs, Women 65 lbs)
My time: 9:45, Rx
Wednesday, December 14, 2011
Tuesday, December 13, 2011
Monday, December 12, 2011
I woke up Saturday morning with full blown bronchitis. Go figure. Friday I felt reasonably decent, so this hit me out of the blue, like a speeding bus! I managed to get through the Christmas celebration with the kids and grand kids, and I was worthless after that. Thank God for Mucinex and beer!
So I started a Z-pak yesterday and feeling 50% better today. I'll probably be back at the gym tomorrow morning. I need to work out!!!!
Friday, December 9, 2011
Deadlift (Men 225 lbs, Women 155 lbs)
My time: 9:43, Rx weight, mod HSPU to 2 abmats
I always love this WOD but today it felt super heavy. Friday seems to be that way - I'm ready for some rest days.
We also did "Baseline" which I haven't done in YEARS. Like last time I did it, I was still using a band for pullups and still on my knees for push ups. Years!!
40 air squats
30 sit ups (unanchored)
20 push ups
10 pull ups
My time: 5:34 - That's a PR baby!!!!!
I am ready for the weekend now. Sore all over. Ought to feel good in my stilettos this evening at the company Christmas party. ha ha. Tomorrow, Christmas celebration with the kids & grand kids. It'll be a great weekend!
Thursday, December 8, 2011
Wednesday, December 7, 2011
5 Rounds for time of:
15 Sumo deadlift high pull (Men 95 lbs, Women 65 lbs)
My time: 20:21, Rx
I have done this workout twice before and have gotten consistently slower each time (17:21 last time and 15:46 the time before that). Today, I recall Breck yelling at me to "get my mind right". (I was almost in tears after 3 thrusters, and he happened to see me - ha ha - perfect timing, the mark of a great coach.)
I know my head was not in the game and I had to really force myself to suck it up and go on. You have to choose to either check in or check out mentally on every workout, every lift, every day, and I know this is why I was so slow today - Mental Weakness. I must work on that!!
Part of the warm up you could choose from several options. I chose 2 minutes of max push ups. I got to 41. Not too shabby, but much more room for improvement!
Tuesday, December 6, 2011
2 Rounds for max reps of:
2 Minutes of rowing (calories)
2 Minutes of burpees
2 Minutes of pull-ups
2 Minutes of ab mat sit-ups (unanchored)
My total: 202
burpees: 17 & 14
row: 19 & 20
plu: 15 & 16
s/u: 51 & 50
These numbers are down from the compare to date of April 5, 2011. The major differences came in pull ups and rowing. In April I started the WOD with rowing - a difference of 9 points. My burpee numbers were about the same today, pull ups were lower, and sit ups were a difference of 15 points.
Warm up included Tabata ttb: 6-5-5-5 & d/u: 9-8-8-7
Then we did the Dumbbell Bear Complex. I stared super light. Really should've started with about 20 or 25, because by the time I got to 30's I still had a lot more in me. Ah well, live and learn!
DB Bear Complex:
5 reps deadlift
5 reps hang power clean
5 reps push jerk
5 reps front squat
All lifts must be performed unbroken.
My loads: 10-12-20-25-33
Monday, December 5, 2011
15 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Meter bear crawl
My rounds: 2 rounds + 9 thrusters, Rx
This was a torturous workout, especially after we did a thruster ladder this morning, but I do love dumbbell workouts! I'm feeling every muscle now (very sore) and it's only 1:30! I should be crippled by morning.
55-65-75-80-85-90-95-100-105-110(f) = 750
I hesitated on the thrust part at 110# and failed so I didn't get to count that one, even though it was a perfect squat clean. ;)
Friday, December 2, 2011
As usual, I'm glad I did.
The workout was fun, and I did some heavy back squats that felt really great. I haven't gone heavy on back squats in several weeks, and I really needed to. That's one of my favorite lifts and I need to put more mental energy into getting better at them, going heavier and hopefully set a new PR next year.
As many rounds as possible in 15 minutes of:
2 Rope climbs
6 Handstand push-ups
12 Power snatch (Men 75 lbs, Women 55 lbs)
My score: 5 rounds even
Of course, I modified. The rope climbs were standing to reclining stiff-legged descent/ascents (still tough). And my HSPU were to two abmats.
Wendler Back Squats
warm up sets: 5-5-3 @ 85-115-125
work sets: 5-3-3 @ 140-160-175
And today is another employee birthday here at work. I never eat any of the food people bring because it's loaded with processed crap. And I get tired of bringing the standard veggie tray. Ugh. So, today I brought something edible and yummy (for me) to share. I made a spread of smoked salmon and cream cheese with chives, and brought Belgian endive leaves to serve it on in place of crackers. Belgian endive is a good neutral "vessel" for dips, spreads and salsas. It's crispy and doesn't interfere with flavors, and it's good for you!
Thursday, December 1, 2011
3 Rounds for time of:
400 Meter run
7 Muscle ups
21 Toes to bar
My time: 20:13, scaled
No. Not Rx at all. Well, I did run. I did do toes to bar. But muscle ups? Nah...not me. Can't even do a decent ring dip. So I subbed. Breck recommended 14/14 pull ups/push ups as a sub for the muscle ups, but I did 7/7. It was plenty for me to get a good workout. I noticed my left hand starting to really hurt on the last toes to bar and discovered I've worn a few holes in my glove. Time for new ones!