I did yesterday's workout today. My coach told me that I was crazy and today's was no where near as tough as yesterdays. I wanted to do it because I had already ran almost 3 miles on my rest day and today was allot of running... AMRAP 20 400m run and max rep pull ups.
I did yesterdays workout which again was:
AMRAP 20
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
The women's weight was actually 65 pounds, and although I probably could have done it, I wanted to work on my thruster form. So I dropped it and went for max rounds.
I got a little tip from a fellow Crossfitter, he looks at the clock as he does rounds like this to help pace himself. I know it doesn't seem like rocket science, but I had never looked at the clock before. I was just told to go all out. Well, if I go all out, I end up killing myself and getting less rounds I think because I don't pace myself.
This worked great for me today. I would do rounds and know that they couldn't take me longer then 1 min lets say. I would work hard to get it done, then take a well needed rest as the rounds went on. I ended up down to the wire with 12 rounds done, and a little over a min left on the clock.
My results are:
12 rounds 5 thrusters, 7 hang pwr cleans and 9 sdhp
That is right... I missed it by like 2 seconds for my last high pull... i was trying to hard to get it in and my coach was yelling for me to keep going, I went as hard as I could, but just couldn't get that last rep. That bites. :P
Anyway, I felt good during the wod, but after, not so good. The effects of this lingering cold thing kicked in and I felt kinda sick. I didn't really want to eat, just wanted to drink allot of liquid. I'm not sure if I will go in tomorrow or just rest. My heart says... go in! My brain says.. don't be a moron.
Until tomorrow.
Friday, June 26, 2009
Thursday, June 25, 2009
Sick
I was very sad today, I had to pick up my 21 month old from day care today with a fever. I was fighting a cold all day also being very lathargic and fighting a fever. It seems that I always get what she gets... :(
Anyway.. this was the workout, and I missed it.
AMRAP 20
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
Yesterday I ran on my off day about 2 1/2 miles, so I dont feel so bad about taking the day off. I hope I can sleep it off and be ready for tomorrow. I am optimistic, but I doubt it.
Anyway.. this was the workout, and I missed it.
AMRAP 20
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
Yesterday I ran on my off day about 2 1/2 miles, so I dont feel so bad about taking the day off. I hope I can sleep it off and be ready for tomorrow. I am optimistic, but I doubt it.
Tuesday, June 23, 2009
The rain cooled us down... lovely
Today's workout:
30 front squats (65#)
30 double unders
30 sit-ups
15 front squats (65#)
15 double unders
15 sit-ups
7 front squats (65#)
7 double unders
7 sit-ups
(Time 8:54)
Today's workout was great. Front squats are probably a weakness of mine, but I fought through them. The double unders were great today. The most I can do in a row was 4, but today I got 6 in a row today. So I figure the more I work on them the more I will get! I think I am still pounding to much... need softer landings.
Situps have never been a problem for me.
So after the workout I convinced my friend Keri to do 30 KTE *for fun*.
I keep thinking about when the filthy fifty will pop back up and it makes me nervous. I think I'm going to practice alot of those moves to help prepare. My last time can definitely be bettered. I forget what it was exactly, not impressive I'm sure.
The KTE always get my forearms something fierce.
Tomorrow is rest day, and very well needed. I may do a 5K for practice though. Just no WOD.
30 front squats (65#)
30 double unders
30 sit-ups
15 front squats (65#)
15 double unders
15 sit-ups
7 front squats (65#)
7 double unders
7 sit-ups
(Time 8:54)
Today's workout was great. Front squats are probably a weakness of mine, but I fought through them. The double unders were great today. The most I can do in a row was 4, but today I got 6 in a row today. So I figure the more I work on them the more I will get! I think I am still pounding to much... need softer landings.
Situps have never been a problem for me.
So after the workout I convinced my friend Keri to do 30 KTE *for fun*.
I keep thinking about when the filthy fifty will pop back up and it makes me nervous. I think I'm going to practice alot of those moves to help prepare. My last time can definitely be bettered. I forget what it was exactly, not impressive I'm sure.
The KTE always get my forearms something fierce.
Tomorrow is rest day, and very well needed. I may do a 5K for practice though. Just no WOD.
Monday, June 22, 2009
Boom Boom Pow. Its soooo hot out.
I got into my car today and it said 108 outside. 108... what the heck. I don't think it actually was 108, but it was difficult to tell. The global warming must be kicking in, because every year just seems hotter (Or I am getting older).
The workout today was the following:
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Handstand push-ups
I was soaked after the warmup.
I was not able to Rx this workout due to not being able to do handstand pushups. I did modified pushups on a 24inch box with my butt up in the air.
3,2,1 - Go... I stayed with the 3 guys on the run with the first guy Chris pulling a lead. I did the 21 kettle bell swings unbroken and the mod hspu unbroken.
Two of us took off. Since I am slow as whale crap at running, I just tried to keep a pace behind Chris. I did the next kettle bell swings unbroken with the hspu unbroken and I took off before Chris. (It really isn't too fair cause he was doing real hspu but what is a girl to do?)
He later said he tried to catch me on the last run, but his legs just didn't have the pick up and go.
I broke the last kettle bell in 2 (11 and 10)
And done.....
10 min 40 sec
I decided to drag outside the rower to get an endurance workout in after I cooled off. The little bit of breeze was better then the stagnant corner. I did the 1200
meter rest 2 min 1200 meter. Except I wasn't able to finish. I did 1200meter rest 2 min, 500 meter and almost lost my snack due to fatigue and heat. I will try harder next time.
Until next time~
The workout today was the following:
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Handstand push-ups
I was soaked after the warmup.
I was not able to Rx this workout due to not being able to do handstand pushups. I did modified pushups on a 24inch box with my butt up in the air.
3,2,1 - Go... I stayed with the 3 guys on the run with the first guy Chris pulling a lead. I did the 21 kettle bell swings unbroken and the mod hspu unbroken.
Two of us took off. Since I am slow as whale crap at running, I just tried to keep a pace behind Chris. I did the next kettle bell swings unbroken with the hspu unbroken and I took off before Chris. (It really isn't too fair cause he was doing real hspu but what is a girl to do?)
He later said he tried to catch me on the last run, but his legs just didn't have the pick up and go.
I broke the last kettle bell in 2 (11 and 10)
And done.....
10 min 40 sec
I decided to drag outside the rower to get an endurance workout in after I cooled off. The little bit of breeze was better then the stagnant corner. I did the 1200
meter rest 2 min 1200 meter. Except I wasn't able to finish. I did 1200meter rest 2 min, 500 meter and almost lost my snack due to fatigue and heat. I will try harder next time.
Until next time~
Sunday, June 21, 2009
Sunday Funday...
Today's workout:
AMRAP 12
5 pullups
10 pushups
15 boxjumps 20"
7 rounds total (2 pullups)
First thing I thought when I read this workout online this morning was 20" box jump... SWEET... I have been doing the 24" box jump and it sure does take alot out of me.
I went in for the 9am workout. It was already hot. I went through the whole warmup and was already completely soaked in sweat.
Here is our warmup... Just in case you all were wondering.
15 seconds of the sampson stretch
15 overhead squats with a pvc pipe
15 back extensions
15 GHD situps
15 assisted ring dips
15 pullups (I can only do about 10 band assisted right now)
There were only 3 of us doing the workout this morning. A friend of mine Tracey and I were going head to head. He would pull ahead in the pushups, and I would catch him in the box jumps. It was fun cause we stayed neck and neck and pushed each other. He was way faster in the boy style pushups then I. On round 7 I had to switch to girlie pushups again, as I was SPENT...
30 seconds left and I finished my 7th round. Tracey also finished. He sat down and I jumped up and did 2 pullups.
After it was all said and done, I of course said.. hey Tracey, good job... BTW.. I beat you by 2 pullups! He said .. I knew that is what you were trying to do!!! :) I'm so bad.
We were soaked. It still amazes me that after only 12 minutes of working out that you can be toast. After we rested a minute, I said, hey guys wanna row a bit.. He and Tonya both were hesitant, but agreed. We were going to do 5 rounds of 200 meters all out.
Round one: Tracey being 6'2 or 6'3 was able to pull that rower so hard I thought he may lift it off the ground and wheelie. It was amazing.
Round two: We were pooped, Tracey won again.
Round three: Tracey paced himself a little then pulled that c2 so hard I think he rowed 40m in 2 pulls.
Round four: The others stopped and I went on and rowed the 200 meters then I was done.
It was just sooo hot. It took forever to recover due to the heat. I am definitely moving the fan next to the rower next time.
AMRAP 12
5 pullups
10 pushups
15 boxjumps 20"
7 rounds total (2 pullups)
First thing I thought when I read this workout online this morning was 20" box jump... SWEET... I have been doing the 24" box jump and it sure does take alot out of me.
I went in for the 9am workout. It was already hot. I went through the whole warmup and was already completely soaked in sweat.
Here is our warmup... Just in case you all were wondering.
15 seconds of the sampson stretch
15 overhead squats with a pvc pipe
15 back extensions
15 GHD situps
15 assisted ring dips
15 pullups (I can only do about 10 band assisted right now)
There were only 3 of us doing the workout this morning. A friend of mine Tracey and I were going head to head. He would pull ahead in the pushups, and I would catch him in the box jumps. It was fun cause we stayed neck and neck and pushed each other. He was way faster in the boy style pushups then I. On round 7 I had to switch to girlie pushups again, as I was SPENT...
30 seconds left and I finished my 7th round. Tracey also finished. He sat down and I jumped up and did 2 pullups.
After it was all said and done, I of course said.. hey Tracey, good job... BTW.. I beat you by 2 pullups! He said .. I knew that is what you were trying to do!!! :) I'm so bad.
We were soaked. It still amazes me that after only 12 minutes of working out that you can be toast. After we rested a minute, I said, hey guys wanna row a bit.. He and Tonya both were hesitant, but agreed. We were going to do 5 rounds of 200 meters all out.
Round one: Tracey being 6'2 or 6'3 was able to pull that rower so hard I thought he may lift it off the ground and wheelie. It was amazing.
Round two: We were pooped, Tracey won again.
Round three: Tracey paced himself a little then pulled that c2 so hard I think he rowed 40m in 2 pulls.
Round four: The others stopped and I went on and rowed the 200 meters then I was done.
It was just sooo hot. It took forever to recover due to the heat. I am definitely moving the fan next to the rower next time.
Saturday, June 20, 2009
OMG Shoulder lockup! (Friday)
AMRAP in 20:
5 Handstand push-ups
10 Pushups (boy style)
15 Push press 45#
20 Dips
7 rounds
Well, this workout didn't look like much until I got to it.
I started out with modified handstand push ups on a box. I have done these before, and they don't bother me much...
The boy style push ups are something I started doing during my P90x, so I am not extremely proficient at them.
The push press, now, I originally put 55 pounds on it (65 is rx), but as soon as I realized what the other exercises were doing to my shoulders, I dropped it to 45.
Dips, were not a big deal.
Round 3... my shoulders were screaming some choice words that I cannot tell you all.
Round 4... Just get through it...
Round 5.. Did 2 boy push ups and dropped to my knees for girlie push ups, I couldn't even hold up my weight.
Round 6 I am only push pressing 5 at a time and resting. (please don't drop the weight on my head you burnt out shoulders... please!!!)
Round 7... 4 minutes left to finish ... I finished with 30 seconds to spare, and there was noooooo freaking way I was starting on another round.
I couldn't move my arms.
My trainer Rob was laughing because even with his big ass shoulders, he said that this workout was an eye opener (he did bench press of 135# push ups are a sub) He said, individually, he could kill any one of these exercises, but together, it burnt him out!!!
I wrote down my results while my hand shook the whole time.
Tomorrow is a rest day and it couldn't have come any quicker... My parents have my daughter Ella (20 months) for the night, so I get to sleep in.
Round
5 Handstand push-ups
10 Pushups (boy style)
15 Push press 45#
20 Dips
7 rounds
Well, this workout didn't look like much until I got to it.
I started out with modified handstand push ups on a box. I have done these before, and they don't bother me much...
The boy style push ups are something I started doing during my P90x, so I am not extremely proficient at them.
The push press, now, I originally put 55 pounds on it (65 is rx), but as soon as I realized what the other exercises were doing to my shoulders, I dropped it to 45.
Dips, were not a big deal.
Round 3... my shoulders were screaming some choice words that I cannot tell you all.
Round 4... Just get through it...
Round 5.. Did 2 boy push ups and dropped to my knees for girlie push ups, I couldn't even hold up my weight.
Round 6 I am only push pressing 5 at a time and resting. (please don't drop the weight on my head you burnt out shoulders... please!!!)
Round 7... 4 minutes left to finish ... I finished with 30 seconds to spare, and there was noooooo freaking way I was starting on another round.
I couldn't move my arms.
My trainer Rob was laughing because even with his big ass shoulders, he said that this workout was an eye opener (he did bench press of 135# push ups are a sub) He said, individually, he could kill any one of these exercises, but together, it burnt him out!!!
I wrote down my results while my hand shook the whole time.
Tomorrow is a rest day and it couldn't have come any quicker... My parents have my daughter Ella (20 months) for the night, so I get to sleep in.
Round
Thursday, June 18, 2009
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Time: 9:15
Today was a bit overcast so it made for great workout weather.
I didn't really have too much anxiety about this workout. No running makes me a happy camper.
I did the first round of wallballs unbroken and moved on to pullups.
I am still not quite able to do pullups but I use the smallest band we have.
With 50 pullups, I did the band and slightly did a lift with my other leg on a box.
Back to the wallballs. I did 20 then 15 with a quick break. And back to pullups. I had to do the last 20 as jumping pullups.
Back to the wallballs. I did 12 unbroken then the rest. Jumping pullups were unbroken.
I actually loved this workout. I tested my will without breaking me down so much that I had to slow down.
After the workout I did a 500 meter row in 1:58 then did another 2K row. I was trying to get a smooth and steady pace, but it was way to slow. 9:01. The #1 2K womens time at the North East Qualifier was 7:51. Need to work on that one quite a bit!!!
I am going to be posting before and after photos soon from my before p90x and after. Then my photos from doing crossfit. I think there are alot of women out there that may have misconceptions about "getting big" or having non-femine muscles. So I hope that this will help.
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Time: 9:15
Today was a bit overcast so it made for great workout weather.
I didn't really have too much anxiety about this workout. No running makes me a happy camper.
I did the first round of wallballs unbroken and moved on to pullups.
I am still not quite able to do pullups but I use the smallest band we have.
With 50 pullups, I did the band and slightly did a lift with my other leg on a box.
Back to the wallballs. I did 20 then 15 with a quick break. And back to pullups. I had to do the last 20 as jumping pullups.
Back to the wallballs. I did 12 unbroken then the rest. Jumping pullups were unbroken.
I actually loved this workout. I tested my will without breaking me down so much that I had to slow down.
After the workout I did a 500 meter row in 1:58 then did another 2K row. I was trying to get a smooth and steady pace, but it was way to slow. 9:01. The #1 2K womens time at the North East Qualifier was 7:51. Need to work on that one quite a bit!!!
I am going to be posting before and after photos soon from my before p90x and after. Then my photos from doing crossfit. I think there are alot of women out there that may have misconceptions about "getting big" or having non-femine muscles. So I hope that this will help.
Wednesday, June 17, 2009
The Heat.. oooh, the heat.
Today's workout:
3 rounds
15 hang power snatch 45# (65# womens rx)
15 box jump 24"
400 meter run
Time 14:05
Today beat the crap out of me. It didn't even look like a difficult workout, but putting that 400 meter run after the snatch and box jump was some kind of cruel joke.
I need to work on my running speed and endurance. I suck at running. I get running anxiety every time I see the workout posted with running. I am 5'10 and should be a fast runner, but I probably look more like gumby when I run.
The box jumps were actually the easiest part of this workout for once. I pretty much did them straight through with no rest.
A couple guys started cheering me as I left for my last 400 meter run, they saw the workout/heat/snatches/etc was getting to me and they started yelling.. no walking.. run the whole thing... I was happy they were encouraging me, as it would have been so easy to walk some of it, but I shot them the bird anyway :P
After It was all over and I finished gasping for air, I did 2 sets of 500 meters on the c2 (for fun .. not). I actually hit the 2 min mark for the last 500 meter. That is a PR for me. I would like to get a 1:45 for a 500 meter. So that is my new goal.
Mental note: Do crossfit endurance running workouts 2 days a week.
3 rounds
15 hang power snatch 45# (65# womens rx)
15 box jump 24"
400 meter run
Time 14:05
Today beat the crap out of me. It didn't even look like a difficult workout, but putting that 400 meter run after the snatch and box jump was some kind of cruel joke.
I need to work on my running speed and endurance. I suck at running. I get running anxiety every time I see the workout posted with running. I am 5'10 and should be a fast runner, but I probably look more like gumby when I run.
The box jumps were actually the easiest part of this workout for once. I pretty much did them straight through with no rest.
A couple guys started cheering me as I left for my last 400 meter run, they saw the workout/heat/snatches/etc was getting to me and they started yelling.. no walking.. run the whole thing... I was happy they were encouraging me, as it would have been so easy to walk some of it, but I shot them the bird anyway :P
After It was all over and I finished gasping for air, I did 2 sets of 500 meters on the c2 (for fun .. not). I actually hit the 2 min mark for the last 500 meter. That is a PR for me. I would like to get a 1:45 for a 500 meter. So that is my new goal.
Mental note: Do crossfit endurance running workouts 2 days a week.
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