“Diane”
21-15 & 9 reps for time of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups
My time: 6:31, Rx weight, mod HSPU - 2 abmats
First 21 deadlifts were unbroken. And my handstand push ups were okay, but as Nicole pointed out, I'm too fast, and I need to go to a lower target. One abmat is too low. So, somewhere between one and two. Next time....next time.
After Diane, we did Baseline
500m Row
40 air squats
30 sit ups (unanchored)
20 push ups
10 pull ups
My time: 6:18, nowhere near a PR.
My knee is feeling almost 100% normal. Weird, considering how swollen it was Tuesday and Wednesday. Two rest days coming up should make it good as new!
TGIF!
Friday, September 28, 2012
Thursday, September 27, 2012
No Impact
So, I went home early yesterday and elevated my leg to assist in getting this swelling to go down in my knee. I woke up this morning with it feeling greatly improved, though I can still feel some swelling in there. I decided that no matter what the workout was, I was going to the gym. I can modify or scale, whatever, if there are any high-impact elements. And then I see the WOD with double unders, box jumps and burpees. Jumping, jumping and jumping. No problem...I just modified it to suit my needs!
For time:
1000 Meter row
100Double unders Sit-ups, unanchored
750 Meter row
75 Walking lunge steps
500 Meter row
50Box jumps (Men 24” box, Women 20” box) Kettlebell swings, 35#
250 Meter row
25 Burpees Push ups
My time: 25:34
So, the knee is feeling pretty good after the WOD, with a tiny bit more swelling than when I woke up, but not horrible. I've wrapped it in a compression wrap today and have it propped up at work, I'll be icing it as well. Hopefully if I treat it right, I'll be good by next Monday. I hope!
For time:
1000 Meter row
100
750 Meter row
75 Walking lunge steps
500 Meter row
50
250 Meter row
25
My time: 25:34
So, the knee is feeling pretty good after the WOD, with a tiny bit more swelling than when I woke up, but not horrible. I've wrapped it in a compression wrap today and have it propped up at work, I'll be icing it as well. Hopefully if I treat it right, I'll be good by next Monday. I hope!
Wednesday, September 26, 2012
It's always something.
So, yesterday here at work I was squatting (see, we squat in real life!) down to put away some stuff in a low cabinet, and noticed my right knee felt really weird. A couple more squats and I realized it's really swollen. I have no idea what I did to it. There is no pain. Just swelling.
After some considerable thought about what might have caused it, I'm blaming the 10 mile bike ride...repetitive motion for an hour. Then on Monday, back squats probably aggravated it some. And burpee box jumps couldn't have helped (might as well blame them too!!).
I decided last night that I would take a rest day today and see if the swelling subsides. It feels pretty good this morning though a full squat still reveals some tightness and swelling. I'll keep it elevated as much as possible while I'm at work, and maybe ice it a little during the day, as well.
Hopefully I'll be good as new tomorrow.
After some considerable thought about what might have caused it, I'm blaming the 10 mile bike ride...repetitive motion for an hour. Then on Monday, back squats probably aggravated it some. And burpee box jumps couldn't have helped (might as well blame them too!!).
I decided last night that I would take a rest day today and see if the swelling subsides. It feels pretty good this morning though a full squat still reveals some tightness and swelling. I'll keep it elevated as much as possible while I'm at work, and maybe ice it a little during the day, as well.
Hopefully I'll be good as new tomorrow.
Tuesday, September 25, 2012
Eight more days...
Eight more days of this 30-day Paleo Challenge! It hasn't been completely awful, but I know for sure that I cannot eat like this 365 days a year. I'll be going back to Primal Blueprint, which is sustainable, for the most part. I just completely de-railed this summer, and the Paleo Challenge has me back on track. Now, I just need to add some dairy back in to keep me from going insane, and add my two cheat meals per week, and I'll be a happy camper.
Today's WOD:
3 Rounds for time of:
8 Split snatch (Men 115 lbs, Women 75 lbs)
7 Bar muscle ups
400 Meter run
My time: 19:06, scaled
Okay, raise your hand if you can't do a bar muscle up. Yeah, me either. So, I did chest to bar pull-ups instead. I had several super good ones, and a few that were high enough, just not making contact with the bar. Dang it! But practice makes perfect, right. My running was less than stellar. I had zero energy...like running through mud.
I was slow on the snatches, but I wanted to keep good form. At that weight I am in the upper range of my ability for multiple reps. All in all, a decent workout.
I am thinking I might start adding a pre-workout "snack", though I rarely am hungry in the morning. I'm just wondering if I ate something high protein before the WOD, if I would have more energy. Some days I just feel drained.
Strength today was 5-3-2-1-1-1 Power Snatch (or split snatch). I worked on dips in between.
my loads: 55-60-65-75-80 (didn't do the last single)
OH! OH! And I almost forgot!! I managed to do kipping toes to bar a few times during our tabata warm up. I'm getting the hang of it...just need to be able to connect more than three.
Today's WOD:
3 Rounds for time of:
8 Split snatch (Men 115 lbs, Women 75 lbs)
7 Bar muscle ups
400 Meter run
My time: 19:06, scaled
Okay, raise your hand if you can't do a bar muscle up. Yeah, me either. So, I did chest to bar pull-ups instead. I had several super good ones, and a few that were high enough, just not making contact with the bar. Dang it! But practice makes perfect, right. My running was less than stellar. I had zero energy...like running through mud.
I was slow on the snatches, but I wanted to keep good form. At that weight I am in the upper range of my ability for multiple reps. All in all, a decent workout.
I am thinking I might start adding a pre-workout "snack", though I rarely am hungry in the morning. I'm just wondering if I ate something high protein before the WOD, if I would have more energy. Some days I just feel drained.
Strength today was 5-3-2-1-1-1 Power Snatch (or split snatch). I worked on dips in between.
my loads: 55-60-65-75-80 (didn't do the last single)
OH! OH! And I almost forgot!! I managed to do kipping toes to bar a few times during our tabata warm up. I'm getting the hang of it...just need to be able to connect more than three.
Monday, September 24, 2012
“The Nurse”
As many rounds as possible in 20 minutes of:
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
24 Burpee box jumps
9 Handstand push-ups
My score: 2 rds + 10 kbs, mod HSPU
Okay, so this workout just sucked the life out of me. I managed to do the first 45 kettlebell swings unbroken, and then I felt like a total slug on the burpee box jumps. Which, by the way, who the hell invented those? Lucifer? Yeah, that's what I'm thinking. Holy shit they are awful! Then, by the time I got to the HSPU, my spot was taken (my spot with two thick, fluffy abmats) so I used B's set-up of 1 abmat and a 10 lb plate. Just a bit deeper, so no big deal really. I managed to do the HSPU, but my shoulders were trashed. The second round I struggled through and did my HSPU on the 2 abmats, and missed the depth on a couple; again, shoulders were trash. After that I was tempted to just stop, but I had 40'ish seconds left so I forced myself to go to kettlebell swings until time was called.
Strength today was 2 back squats - 10 sets, alternating with 30 double unders or a rope climb, 10 sets
My load for back squat: 145 lbs
I alternated with double unders for 5 rounds, then did some badly needed hip/glute stretches the last 5 rounds.
Tough day for a Monday!
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
24 Burpee box jumps
9 Handstand push-ups
My score: 2 rds + 10 kbs, mod HSPU
Okay, so this workout just sucked the life out of me. I managed to do the first 45 kettlebell swings unbroken, and then I felt like a total slug on the burpee box jumps. Which, by the way, who the hell invented those? Lucifer? Yeah, that's what I'm thinking. Holy shit they are awful! Then, by the time I got to the HSPU, my spot was taken (my spot with two thick, fluffy abmats) so I used B's set-up of 1 abmat and a 10 lb plate. Just a bit deeper, so no big deal really. I managed to do the HSPU, but my shoulders were trashed. The second round I struggled through and did my HSPU on the 2 abmats, and missed the depth on a couple; again, shoulders were trash. After that I was tempted to just stop, but I had 40'ish seconds left so I forced myself to go to kettlebell swings until time was called.
Strength today was 2 back squats - 10 sets, alternating with 30 double unders or a rope climb, 10 sets
My load for back squat: 145 lbs
I alternated with double unders for 5 rounds, then did some badly needed hip/glute stretches the last 5 rounds.
Tough day for a Monday!
Sunday, September 23, 2012
Sunday afternoon ride...
Beautiful day to get out and ride the ol' bike.
I actually wanted to run a 5k this weekend, but
settled for the ride. Turned out to be a fun time.
A little bit of a head-wind on the return, but
nothing horrible.
Ride Time: 57:33 Stopped Time: 4:14 Distance: 10.15 miles Average: 10.58 mph Fastest Speed: 20.13 mph Behind Best Ride: 2:08 Ascent: 144 feet Descent: 141 feet Calories: 519
Friday, September 21, 2012
TGIF and a PR!
Athletes choice:
5km run,
5km row
or
40 Minutes of Basketball (10 minute quarters)(1 & 1/2 minute rest b/w quarters)
Post choice and results to responses.
I chose 5K Row
My time: 23:41.6 - PR by 1:31
I haven't rowed a 5K in a looooong time! Tomorrow is my running day, so I chose to row. Plus, I'm not fond of the idea of running through neighborhoods at 5:00 a.m., with unknown possibilities of dogs chasing me. In my mind there are rabid Rottweilers on every corner, just waiting to attack. So Rowing a 5k sounded pretty good this morning.
I really paid close attention to finishing the pull, and keeping my pace consistent. The last 1000m I realized I could PR this, so I concentrated on finishing strong, and I sprinted the last 300m. Great workout, and a nice way to end the week!
*
So, I'm down to 12 days left on my 30-day Paleo challenge. I'm ready for it to be over with. I mean, I've lost some weight, I feel better in my clothes (and out of them, for that matter) and I'm not having a lot of trouble sticking to the plan, but it is not doable for the long term. Like, I can't go the rest of my life without eating some cheese or yogurt, or an occasional pasta meal, or drinking my beloved beer! It's just not feasible. Props to anyone who can live like this 100% of the time. But for me, it's just not realistic. I'm all for 30 days of self denial here and there, but a girl has to have some fun in life!
TGIF!!
5km run,
5km row
or
40 Minutes of Basketball (10 minute quarters)(1 & 1/2 minute rest b/w quarters)
Post choice and results to responses.
I chose 5K Row
My time: 23:41.6 - PR by 1:31
I haven't rowed a 5K in a looooong time! Tomorrow is my running day, so I chose to row. Plus, I'm not fond of the idea of running through neighborhoods at 5:00 a.m., with unknown possibilities of dogs chasing me. In my mind there are rabid Rottweilers on every corner, just waiting to attack. So Rowing a 5k sounded pretty good this morning.
I really paid close attention to finishing the pull, and keeping my pace consistent. The last 1000m I realized I could PR this, so I concentrated on finishing strong, and I sprinted the last 300m. Great workout, and a nice way to end the week!
*
So, I'm down to 12 days left on my 30-day Paleo challenge. I'm ready for it to be over with. I mean, I've lost some weight, I feel better in my clothes (and out of them, for that matter) and I'm not having a lot of trouble sticking to the plan, but it is not doable for the long term. Like, I can't go the rest of my life without eating some cheese or yogurt, or an occasional pasta meal, or drinking my beloved beer! It's just not feasible. Props to anyone who can live like this 100% of the time. But for me, it's just not realistic. I'm all for 30 days of self denial here and there, but a girl has to have some fun in life!
TGIF!!
Thursday, September 20, 2012
So Sore!
I am sore just about everywhere. It's been a tough week so far. And I almost skipped today because it hurt to get out of bed! But I (wo)manned up and got my butt to the gym for this lovely WOD:
As many reps as possible in 10 minutes of:
1 Muscle up
1 Squat snatch (Men 135 lbs, Women 95 lbs)
2 Muscle ups
2 Squat snatch
3 Muscle ups
3 Squat snatch
Continue to add one rep and see how far you can make it!
My total: 4 rounds at 75lbs, subbed wall climbs for m/u
Our strength today was 5 sets of the following complex:
3 behind the head push press - 3 snatch balance - 3 overhead squats
My loads: 40-45-55-60-65
I didn't go heavy because I have difficulty bringing the weight back down safely. In between sets, I practiced some squat snatches, and got up to 85 lbs, but was a bit wobbly. So figured I would do 80 lbs for the workout. We were to try two reps before the WOD, and I failed. So I scaled further to 75 lbs. That was more doable for me, although I did have a few missed reps. Cost me some time, but oh well. It was better than sleeping in!
As many reps as possible in 10 minutes of:
1 Muscle up
1 Squat snatch (Men 135 lbs, Women 95 lbs)
2 Muscle ups
2 Squat snatch
3 Muscle ups
3 Squat snatch
Continue to add one rep and see how far you can make it!
My total: 4 rounds at 75lbs, subbed wall climbs for m/u
Our strength today was 5 sets of the following complex:
3 behind the head push press - 3 snatch balance - 3 overhead squats
My loads: 40-45-55-60-65
I didn't go heavy because I have difficulty bringing the weight back down safely. In between sets, I practiced some squat snatches, and got up to 85 lbs, but was a bit wobbly. So figured I would do 80 lbs for the workout. We were to try two reps before the WOD, and I failed. So I scaled further to 75 lbs. That was more doable for me, although I did have a few missed reps. Cost me some time, but oh well. It was better than sleeping in!
Wednesday, September 19, 2012
Happy Hump Day!
For time:
21 Dips
3 Pull-ups
18 Dips
6 Pull-ups
15 Dips
9 Pull-ups
12 Dips
12 Pull-ups
9 Dips
15 Pull-ups
6 Dips
18 Pull-ups
3 Dips
21 Pull-ups
My time: 17:44, sketchy bar dips, Rx pull-ups
I have GOT to get better at dips. It seems like this is just a movement my body refuses to cooperate with. If I get down low enough, I can't get back up. So, my dips were pretty shallow. However, all my pull ups felt really good, chin high over the bar, etc. Good workout.
Then the strength was 20 rep max back squat. I had full intentions of doing 20 reps, but my body disagreed with me. At 10 reps in, I just hit complete fatigue and even standing there resting with the bar on my back was impossible. The rule was 5 burpee penalty for every squat you didn't do, but I refused to do them. I rested and did another set of 10 back squats.
My load: 140 lbs
21 Dips
3 Pull-ups
18 Dips
6 Pull-ups
15 Dips
9 Pull-ups
12 Dips
12 Pull-ups
9 Dips
15 Pull-ups
6 Dips
18 Pull-ups
3 Dips
21 Pull-ups
My time: 17:44, sketchy bar dips, Rx pull-ups
I have GOT to get better at dips. It seems like this is just a movement my body refuses to cooperate with. If I get down low enough, I can't get back up. So, my dips were pretty shallow. However, all my pull ups felt really good, chin high over the bar, etc. Good workout.
Then the strength was 20 rep max back squat. I had full intentions of doing 20 reps, but my body disagreed with me. At 10 reps in, I just hit complete fatigue and even standing there resting with the bar on my back was impossible. The rule was 5 burpee penalty for every squat you didn't do, but I refused to do them. I rested and did another set of 10 back squats.
My load: 140 lbs
Tuesday, September 18, 2012
Not a good day to be a fat girl!
For time:
10 Powercleans (Men bodyweight, Women 3/4 bodyweight)
500 Meter row
7 Powercleans
500 Meter row
5 Powercleans
500 Meter row
3 Powercleans
My time: 13:34
I started out as Rx on this one, thinking 115lb power cleans were doable. After three reps I started splitting it, and by rep 5 I couldn't even split clean 115, so I dropped 10 lbs and did split cleans at 105lbs for the remainder of the workout.
Truly, being a big girl wasn't in my favor today. I know for some people saying I'm "big" is laughable. But for me, at 152 lbs, I feel big. I'm trying like hell to drop the weight, and I will. I'm already down 5.5 lbs at my last weigh-in. My preferred weight is about 147. I'm comfortable there, and my clothes feel good. So I'm about 5 lbs away from my goal.
Despite the fact that I scaled and it took me forever, I actually liked this workout. I would have LOVED it if it were squat cleans, because that 115 would've been no problem!!
*
Strength today was 3 sets of 5: power clean, then front squat
my loads: 85-90-95 On the last set I only did 4 reps
In between sets I did 5 HSPU to 2 abmats. Dizzy as hell after the first set. I'm not eating enough. The last three days have ranged from 950 to 1300 calories. I know, I know. I'm upping my food intake just a bit today! I'm really not "aiming" at these calorie numbers, they just happen to be what I ended up eating. I'm having decent meals, all paleo, and coincidentally the numbers just ended up being low.
10 Powercleans (Men bodyweight, Women 3/4 bodyweight)
500 Meter row
7 Powercleans
500 Meter row
5 Powercleans
500 Meter row
3 Powercleans
My time: 13:34
I started out as Rx on this one, thinking 115lb power cleans were doable. After three reps I started splitting it, and by rep 5 I couldn't even split clean 115, so I dropped 10 lbs and did split cleans at 105lbs for the remainder of the workout.
Truly, being a big girl wasn't in my favor today. I know for some people saying I'm "big" is laughable. But for me, at 152 lbs, I feel big. I'm trying like hell to drop the weight, and I will. I'm already down 5.5 lbs at my last weigh-in. My preferred weight is about 147. I'm comfortable there, and my clothes feel good. So I'm about 5 lbs away from my goal.
Despite the fact that I scaled and it took me forever, I actually liked this workout. I would have LOVED it if it were squat cleans, because that 115 would've been no problem!!
*
Strength today was 3 sets of 5: power clean, then front squat
my loads: 85-90-95 On the last set I only did 4 reps
In between sets I did 5 HSPU to 2 abmats. Dizzy as hell after the first set. I'm not eating enough. The last three days have ranged from 950 to 1300 calories. I know, I know. I'm upping my food intake just a bit today! I'm really not "aiming" at these calorie numbers, they just happen to be what I ended up eating. I'm having decent meals, all paleo, and coincidentally the numbers just ended up being low.
Monday, September 17, 2012
Tough Morning!
We didn't waste a minute this morning, and I actually ran over into the 6:00 hour with my WOD, just because I'm slow! But it was a great morning, a great way to start off the week!
After the warm-up we did the Jenks Mile. The course at the new gym is a tiny bit longer, but not horrible. I had a calf cramp in the first 400 and spent the entire time trying to work it out. It's feeling okay, but sore. I foam rolled it when I got home and that helps.
Jenks Mile:
400 – 1:51
200 – 0:58
400 – 2:11
200 – 0:59
400 – 2:09
Slow....
Then we had our strength component: 2 snatch balance-2 OHS-2 squat snatch
My loads: 35-55-60-65
And then the WOD:
3 Rounds for time of:
20 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
30 Push-ups
40 Lateral jumps over barbell
My time: 14:45, Rx
I knew the push-ups would be the killer for my time on this workout. Sure enough, that's what took me forever. I was actually faster on the lateral jumps than I usually am. I've gotten over my fear of them, somehow. Fun workout, honestly. But I was totally wiped out at the end of this hour+!
After the warm-up we did the Jenks Mile. The course at the new gym is a tiny bit longer, but not horrible. I had a calf cramp in the first 400 and spent the entire time trying to work it out. It's feeling okay, but sore. I foam rolled it when I got home and that helps.
Jenks Mile:
400 – 1:51
200 – 0:58
400 – 2:11
200 – 0:59
400 – 2:09
Slow....
Then we had our strength component: 2 snatch balance-2 OHS-2 squat snatch
My loads: 35-55-60-65
And then the WOD:
3 Rounds for time of:
20 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
30 Push-ups
40 Lateral jumps over barbell
My time: 14:45, Rx
I knew the push-ups would be the killer for my time on this workout. Sure enough, that's what took me forever. I was actually faster on the lateral jumps than I usually am. I've gotten over my fear of them, somehow. Fun workout, honestly. But I was totally wiped out at the end of this hour+!
Sunday, September 16, 2012
Bike Ride
First things first, I decided to weigh again this morning, because I was hoping to be down another half pound at least. Well I got a huge surprise! I am down 5 more pounds. FIVE POUNDS. For a total of 5.5 so far! Yay! That made my day.
Anyway, I talked my husband into a bike ride this afternoon. The weather was perfect for it. We don't have fancy bikes - just cruisers, and we don't wear helmets and spandex. I refuse. Although, for a split second during the ride I wished for a helmet when I almost wiped out going too fast down a hill with a curve to navigate at the bottom. Fortunately, with my cat-like reflexes I was able to recover and avoid any possibility of bloodshed. It was a fun ride! Afterward we did a cold plunge in the swimming pool (yikes!) and then hit the hot tub for a while.
Anyway, I talked my husband into a bike ride this afternoon. The weather was perfect for it. We don't have fancy bikes - just cruisers, and we don't wear helmets and spandex. I refuse. Although, for a split second during the ride I wished for a helmet when I almost wiped out going too fast down a hill with a curve to navigate at the bottom. Fortunately, with my cat-like reflexes I was able to recover and avoid any possibility of bloodshed. It was a fun ride! Afterward we did a cold plunge in the swimming pool (yikes!) and then hit the hot tub for a while.
Ride Time: 55:25 Stopped Time: 2:50 Distance: 10.12 miles Average: 10.96 mph Fastest Speed: 18.51 mph Ascent: 12 feet Descent: 1 feet Calories: 483
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