Run/Supermans - Day 37
"It is quite possible to work without results, but never will there be results without work." - Anonymous
Today's WOD is similar to yesterday's it seems. Maybe it's the opposite, though. I haven't decided whether I'll try good mornings for this. I've never done them before. I'll do a few practices and feel comfortable with them. I'll do them without any weight.
Warm-Up:
10 min. jump rope (work on DU's)
7 pushups
10 jumping pullups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization practice
WOD (scaled to Puppies):
15 supermans/good mornings x did back extensions on weight bench
Run 200 meters (0.12 mile @ 6.5mph on treadmill)
12 supermans/good mornings
Run 200 meters (@ 7mph)
9 supermans/good mornings
Run 200 meters (@ 7mph)
6 supermans/good mornings
Run 200 meters (@ 7mph)
3 supermans/good mornings
Run 200 meters (@ 7mph)
Time: 9:08
Well, I planned to do either supermans or good mornings, but got to thinking about it and figured I could do much closer to an actual back extension by using the leg portion of the weight bench. It was a little uncomfortable against my pelvis, but nothing unbearable.
Today's WOD is similar to yesterday's it seems. Maybe it's the opposite, though. I haven't decided whether I'll try good mornings for this. I've never done them before. I'll do a few practices and feel comfortable with them. I'll do them without any weight.
Warm-Up:
10 min. jump rope (work on DU's)
7 pushups
10 jumping pullups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization practice
WOD (scaled to Puppies):
15 supermans/good mornings x did back extensions on weight bench
Run 200 meters (0.12 mile @ 6.5mph on treadmill)
12 supermans/good mornings
Run 200 meters (@ 7mph)
9 supermans/good mornings
Run 200 meters (@ 7mph)
6 supermans/good mornings
Run 200 meters (@ 7mph)
3 supermans/good mornings
Run 200 meters (@ 7mph)
Time: 9:08
Well, I planned to do either supermans or good mornings, but got to thinking about it and figured I could do much closer to an actual back extension by using the leg portion of the weight bench. It was a little uncomfortable against my pelvis, but nothing unbearable.
Lunge, PU, SU - Day 36
Today's WOD is walking lunges, 100 ft. I'm going to have to figure out how much 100 ft. is:). I'm really bad with concepts like this. I guess this calls for a tape measure. I have a feeling it's going to be alot of pacing in the basement:).
Warm-Up:
10 min. jog (@ 5.5mph)
7 push-ups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD (Scaled to Puppies):
Walking lunge, 100ft. approx. (I think it was closer to 99ft.)
15 jumping pull-ups
15 sit-ups
Walking lunge, 100ft.
12 pull-ups (jumping)
12 sit-ups
Walking lunge, 100ft.
9 pull-ups (jumping)
9 sit-ups
Walking lunge, 100ft.
6 pull-ups (jumping/reverse)
6 sit-ups
Time: 11:37:15
I don't know if it's the new diet or if it's just me getting stronger, but my pull-ups were MUCH improved in this WOD. I only had to do reverses on about 8 of the reps. The rest were jumping (which for me is harder than the reverses).
Lunges seriously burned after the first 30ft. or so and I keep having to fend off my dogs who thought it would be really fun to try to trip me or play tug right in my path:).
My legs felt like logs on the warm-up run, at least for the first 6 minutes or so. Can't imagine what they'll feel like tomorrow... yikes.
Warm-Up:
10 min. jog (@ 5.5mph)
7 push-ups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD (Scaled to Puppies):
Walking lunge, 100ft. approx. (I think it was closer to 99ft.)
15 jumping pull-ups
15 sit-ups
Walking lunge, 100ft.
12 pull-ups (jumping)
12 sit-ups
Walking lunge, 100ft.
9 pull-ups (jumping)
9 sit-ups
Walking lunge, 100ft.
6 pull-ups (jumping/reverse)
6 sit-ups
Time: 11:37:15
I don't know if it's the new diet or if it's just me getting stronger, but my pull-ups were MUCH improved in this WOD. I only had to do reverses on about 8 of the reps. The rest were jumping (which for me is harder than the reverses).
Lunges seriously burned after the first 30ft. or so and I keep having to fend off my dogs who thought it would be really fun to try to trip me or play tug right in my path:).
My legs felt like logs on the warm-up run, at least for the first 6 minutes or so. Can't imagine what they'll feel like tomorrow... yikes.
Push Jerk - Day 35
Push jerks... the movement that makes me look like an idiot with no coordination:). I'm going to take some time to watch the videos before the WOD tonight to try to figure it out.
I did take the pups for a walk yesterday. I took them separately and all went smoothly. I just kept saying, "head up, shoulders back, be confident" to myself. I am going to try to start doing this more regularly as the weather improves.
Warm-up:
10 min. jog - X - did 5 min. jump rope instead (failed on DU attempts)
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
10, 10lb. push jerk practice
WOD:
Push jerk
1-1-1-1-1-1-1 reps
Load: 45# x 7 reps
I worked on form instead of trying to max out b/c I still don't feel comfortable with this movement. I went to dinner with Mom, Rachel and the girls tonight, which isn't so good for my trying to stick to the zone diet, but I tried to stick with a healthier option.
I did take the pups for a walk yesterday. I took them separately and all went smoothly. I just kept saying, "head up, shoulders back, be confident" to myself. I am going to try to start doing this more regularly as the weather improves.
Warm-up:
10 min. jog - X - did 5 min. jump rope instead (failed on DU attempts)
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
10, 10lb. push jerk practice
WOD:
Push jerk
1-1-1-1-1-1-1 reps
Load: 45# x 7 reps
I worked on form instead of trying to max out b/c I still don't feel comfortable with this movement. I went to dinner with Mom, Rachel and the girls tonight, which isn't so good for my trying to stick to the zone diet, but I tried to stick with a healthier option.
Rest Day - Day 34
Rest Day...
I'm going to try to get up the courage/motivation to walk the pups this afternoon. It's so cold outside, but they will really enjoy it.
I'm going to try to get up the courage/motivation to walk the pups this afternoon. It's so cold outside, but they will really enjoy it.
SDHP & Push Press - Day 33
Today's WOD is rowing, but since I don't have access to a rower, I'll be subbing Sumo-deadlift High Pulls.
Warm-up:
10 min. jog
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10lb. bar practice of push presses
WOD (scaled to Puppies):
For time-
Row 500 meters - (subbing 25, 15lb SDHP's, using KB)
45# Push press, 18 reps
Row 500 meters
45# Push press, 15 reps
Row 500 meters
45# Push press, 12 reps
Time: 10:25
Phew, push presses are so hard for me. Must be my lack of upper body strength:). I had to break them up: first set was 9/5/4, second set was 8/7, third set was 6/6. The SDHP kept me winded. I decided not to do KTE's or ring stabilization in my warm-up to give my hands a bit of a rest.
Warm-up:
10 min. jog
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10lb. bar practice of push presses
WOD (scaled to Puppies):
For time-
Row 500 meters - (subbing 25, 15lb SDHP's, using KB)
45# Push press, 18 reps
Row 500 meters
45# Push press, 15 reps
Row 500 meters
45# Push press, 12 reps
Time: 10:25
Phew, push presses are so hard for me. Must be my lack of upper body strength:). I had to break them up: first set was 9/5/4, second set was 8/7, third set was 6/6. The SDHP kept me winded. I decided not to do KTE's or ring stabilization in my warm-up to give my hands a bit of a rest.
Front Squats - Day 32
Today's WOD is front squats. I'm happy it's not a metcon workout today b/c I'm still feeling off.
Warm-up:
5 min. jog
5 jumping pullups
7 pushups
20 ball situps
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD:
Front Squat
3-3-3-3-3 reps
Load: 45-55-65-65-55
I felt really good about these squats. I should have pushed it more with heavier weight, but I didn't want to lose my form. HSPU's were stronger today than in the WOD on Thursday. I'm starting to get some pretty nasty calluses on my hands. It hurts more and more to do jumping pull-ups and KTE's. I'm not sure what to do about this. Maybe I'll try wrapping the pipe so it's not so tough to grip.
Warm-up:
5 min. jog
5 jumping pullups
7 pushups
20 ball situps
10 hspu progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization
WOD:
Front Squat
3-3-3-3-3 reps
Load: 45-55-65-65-55
I felt really good about these squats. I should have pushed it more with heavier weight, but I didn't want to lose my form. HSPU's were stronger today than in the WOD on Thursday. I'm starting to get some pretty nasty calluses on my hands. It hurts more and more to do jumping pull-ups and KTE's. I'm not sure what to do about this. Maybe I'll try wrapping the pipe so it's not so tough to grip.
"Joshie" - Day 31
Well... I enjoyed my rest day WAY too much and am now feeling like an idiot. I knew this was going to be a tough day, but I kept on drinking anyways:).
Hero WOD today is "Joshie"... even scaled ENORMOUSLY, this is going to be hard for me.
Warm-Up:
5 min. jump rope (continue to work on DU's - I'm still glowing from my success!!)
7 pushups
20 ball situps
10 hspu progressions (feet on bench)
10 KTE's
5, 10 sec. ring stabilization
+ after completing the WOD, do 10 reverse tuck pull-ups to practice for L-pull-ups.
"Joshie" (puppies):
(Video of 1 arm DB Snatches)
10 lb. Dumbbell snatch, 15 reps, Right arm (I'll be subbing a KB for this)
15 jumping/reverse pull-ups
10 lb. DB snatch, 15 reps, Left arm (KB)
15 jumping/reverse pull-ups
Time: 6:35 - INCOMPLETE
--Round 1: 6:35
--Round 2: NA
--Round 3: NA
Well, I completely pussed out on this WOD. I only completed one round, and had to scale the pull-ups even further than I thought. Instead of 15, I did 10 jumping pull-ups. My arms are still very sore from the WOD on Thursday. The 7 push-ups were a struggle. I'm not sure if this is more to do with my activities last night or just general soreness. I just really wasn't feeling this. I'll go hard tomorrow to get my head back in the game:).
Hero WOD today is "Joshie"... even scaled ENORMOUSLY, this is going to be hard for me.
Warm-Up:
5 min. jump rope (continue to work on DU's - I'm still glowing from my success!!)
7 pushups
20 ball situps
10 hspu progressions (feet on bench)
10 KTE's
5, 10 sec. ring stabilization
+ after completing the WOD, do 10 reverse tuck pull-ups to practice for L-pull-ups.
"Joshie" (puppies):
(Video of 1 arm DB Snatches)
10 lb. Dumbbell snatch, 15 reps, Right arm (I'll be subbing a KB for this)
15 jumping/reverse pull-ups
10 lb. DB snatch, 15 reps, Left arm (KB)
15 jumping/reverse pull-ups
Time: 6:35 - INCOMPLETE
--Round 1: 6:35
--Round 2: NA
--Round 3: NA
Well, I completely pussed out on this WOD. I only completed one round, and had to scale the pull-ups even further than I thought. Instead of 15, I did 10 jumping pull-ups. My arms are still very sore from the WOD on Thursday. The 7 push-ups were a struggle. I'm not sure if this is more to do with my activities last night or just general soreness. I just really wasn't feeling this. I'll go hard tomorrow to get my head back in the game:).
Dips, PU, HSPU & Run - Day 29
Today's WOD looks like a killer, but tomorrow is a rest day and day 30 of my 90 day challenge. I'm going to give this my all.
Warm-up:
5 min. jump rope (attempt double-unders)
5 jumping pull-ups
20 ball sit-ups
10 KTE's
10, 15# KB swings
5, 5 sec. ring stabilization
10 air squats
WOD (Scaled to "Puppies"):
For time -
25 bench dips (feet on exercise ball)
Run 400 meters (approx. 0.25 mile) @ 6.5 mph on treadmill
25 push-ups (will go for full ROM pushups for most of these)
Run 400M @ 6.0 mph
25 HSPU progressions (I'm going to try for feet on exercise ball instead of knees)
Run 400M @ 5.5 mph
Time: 15:08
Well, I ended up not being able to do the movements like I planned. For the bench dips, I planned to have my feet on an exercise ball, but was only able to do 10 dips this way and boy did I feel the burn! :) The remaining 15 bench dips were done with my feet on the ground. For the push-ups, I did 10 regular push-ups and the remaining 15 on my knees. For the HSPU progressions, I did 10 with my feet on the bench and the remaining 15 with my knees on the exercise ball (like I do in all my warm-ups). I'm going to do the hspu progressions in my warm-up with my feet on the bench from now on.
GREAT NEWS! I did my first double-under in my warm-up today!!! I was so excited. I was able to do 3 others after that. I was in a really bitchy mood all day today, but this really made me feel good! That and my KTE's are actual KTE's now!
Lots of progress for my first 30 days. I can't wait to see how much stronger I'll be in the next 30.
Warm-up:
5 min. jump rope (attempt double-unders)
5 jumping pull-ups
20 ball sit-ups
10 KTE's
10, 15# KB swings
5, 5 sec. ring stabilization
10 air squats
WOD (Scaled to "Puppies"):
For time -
25 bench dips (feet on exercise ball)
Run 400 meters (approx. 0.25 mile) @ 6.5 mph on treadmill
25 push-ups (will go for full ROM pushups for most of these)
Run 400M @ 6.0 mph
25 HSPU progressions (I'm going to try for feet on exercise ball instead of knees)
Run 400M @ 5.5 mph
Time: 15:08
Well, I ended up not being able to do the movements like I planned. For the bench dips, I planned to have my feet on an exercise ball, but was only able to do 10 dips this way and boy did I feel the burn! :) The remaining 15 bench dips were done with my feet on the ground. For the push-ups, I did 10 regular push-ups and the remaining 15 on my knees. For the HSPU progressions, I did 10 with my feet on the bench and the remaining 15 with my knees on the exercise ball (like I do in all my warm-ups). I'm going to do the hspu progressions in my warm-up with my feet on the bench from now on.
GREAT NEWS! I did my first double-under in my warm-up today!!! I was so excited. I was able to do 3 others after that. I was in a really bitchy mood all day today, but this really made me feel good! That and my KTE's are actual KTE's now!
Lots of progress for my first 30 days. I can't wait to see how much stronger I'll be in the next 30.
Pull-up Rounds - Day 28
I watched a CFJ video of Kelly Starrett and he had a really great quote... "If you can't see the change, you didn't make any change". I really like that:).
I'm going to make an effort at working on my mid-line stabilization from now on. It's not something I've ever really thought about, but I know my hamstrings are very tight and I don't always pull my belly button to spine when I do lifts. Maybe I can get Adam to watch the videos and "stretch" me out:)haha.
Anyways, back on track... today's WOD is PULL-UPS, lots of them. Last night in my warmup, I had a small breakthrough, in that I was able to kick my chin up over the bar after doing my initial jumping pullup. Hope to continue that progress with today's WOD.
Warm-up:
5 min. jog (@ 6mph, hopefully)
7 pushups
20 ball situps
10 hspu progressions
10 KTE's (chest)
10, 15# KB Swings
5, 5 sec. ring stabilization
WOD (Jumping/Reverse Pull-ups):
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Total Rounds: 10 (total of 55 scaled pull-ups, if my math is correct)
Rounds 1-5, jumping pullups with kick for chin to bar. Rounds 6-7, jumping pullups, didn't get chin to bar. Rounds 8-10, reverse pullups. My arms now feel like noodles.
Practiced belly button to spine on the ring stabilization... it worked wonders! I was able to hold in place for longer than normal. Also, I was conscious of it through the jog, however, it made me exhausted. I don't think I was getting enough air. :)
I'm going to make an effort at working on my mid-line stabilization from now on. It's not something I've ever really thought about, but I know my hamstrings are very tight and I don't always pull my belly button to spine when I do lifts. Maybe I can get Adam to watch the videos and "stretch" me out:)haha.
Anyways, back on track... today's WOD is PULL-UPS, lots of them. Last night in my warmup, I had a small breakthrough, in that I was able to kick my chin up over the bar after doing my initial jumping pullup. Hope to continue that progress with today's WOD.
Warm-up:
5 min. jog (@ 6mph, hopefully)
7 pushups
20 ball situps
10 hspu progressions
10 KTE's (chest)
10, 15# KB Swings
5, 5 sec. ring stabilization
WOD (Jumping/Reverse Pull-ups):
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Total Rounds: 10 (total of 55 scaled pull-ups, if my math is correct)
Rounds 1-5, jumping pullups with kick for chin to bar. Rounds 6-7, jumping pullups, didn't get chin to bar. Rounds 8-10, reverse pullups. My arms now feel like noodles.
Practiced belly button to spine on the ring stabilization... it worked wonders! I was able to hold in place for longer than normal. Also, I was conscious of it through the jog, however, it made me exhausted. I don't think I was getting enough air. :)
Squat Cleans - Day 27
Yesterday was President's Day... I spent the whole day lazing about, unfortunately. I'm happy to get back to my routine today. Today's WOD is Squat Cleans.
Warm-up:
10 min. jog (@ 5.5mph)
6 pushups
5 jumping/reverse pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 2 second ring stabilizations
10, 15# KB swings
10, 10# squat clean practice
WOD:
Squat Clean
1-1-1-1-1-1-1
Load: 45-55-65-65-65-55-55
Honestly, I really wasn't feeling this workout today. I procrastinated on actually starting it and just felt really blah. I felt better after the run, though. My lifts were pretty sloppy and even though I knew it, I couldn't quite pull it together.
Almost at 30 days, though!!
Warm-up:
10 min. jog (@ 5.5mph)
6 pushups
5 jumping/reverse pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 2 second ring stabilizations
10, 15# KB swings
10, 10# squat clean practice
WOD:
Squat Clean
1-1-1-1-1-1-1
Load: 45-55-65-65-65-55-55
Honestly, I really wasn't feeling this workout today. I procrastinated on actually starting it and just felt really blah. I felt better after the run, though. My lifts were pretty sloppy and even though I knew it, I couldn't quite pull it together.
Almost at 30 days, though!!
Row, Burpees, Run - Day 25
Yesterday was Valentine's Day... it was so great and Adam made an awesome dinner. I looked up today's WOD last night and was really bummed to see BURPEES for today. God, I hate burpees. But I will do them and I will eventually grow to tolerate them:)... hopefully.
I had alot of trouble sleeping last night... wasn't sure if it was from the wine, being sore from the SDHP (wrists especially), or possibly just the fear of the burpees. Anyways, it sucked.
Warm-up:
5 min. jump rope (work on double-unders)
5 pushups
5 jumping/negative pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
5, 5 second stabilization on rings
WOD (scaled to puppies):
Three rounds for time of:
25 SDHP, 15# (sub for 250m rowing - no row machine)
10 burpees
Run 200 meters (approx. 0.12 miles)
Time: 12:43:77
--Round 1: 3:48 (@ 5.0 mph on treadmill)
--Round 2: 4:19 (@ 5.5)
--Round 3: 4:36 (@ 6.0)
I had alot of trouble sleeping last night... wasn't sure if it was from the wine, being sore from the SDHP (wrists especially), or possibly just the fear of the burpees. Anyways, it sucked.
Warm-up:
5 min. jump rope (work on double-unders)
5 pushups
5 jumping/negative pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
5, 5 second stabilization on rings
WOD (scaled to puppies):
Three rounds for time of:
25 SDHP, 15# (sub for 250m rowing - no row machine)
10 burpees
Run 200 meters (approx. 0.12 miles)
Time: 12:43:77
--Round 1: 3:48 (@ 5.0 mph on treadmill)
--Round 2: 4:19 (@ 5.5)
--Round 3: 4:36 (@ 6.0)
SDHP & Dips - Day 24
Today's WOD is sumo-deadlift high pulls with rings dips. I'll be scaling it to a combination of the puppies & pack workout on Brandx. I really wish I could do the ring dips, but I still need work on just stabilization first.
Warm-up:
5 min. jump rope (work on double unders)
5 pushups
5 jumping/negative pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15# KB swings
10, 10# SDHP practice
WOD:
Seven rounds for time of:
45lb. Sumo-deadlift high pulls, 10 reps
10 bench dips
Time: 9:54:36
--Round 1: 0:53 (SDHP unbroken)
--Round 2: 1:22 (5/5)
--Round 3: 1:27 (6/4)
--Round 4: 1:30 (7/3)
--Round 5: 1:36 (6/4)
--Round 6: 1:38 (6/4)
--Round 7: 1:28 (7/3)
The double-under practice did not go well. I don't know what my problem is, but whenever I try for the second turn of the rope, it always hits right as my feet hit the ground. I think I'm not swinging the rope fast enough, but I'm not sure what to do to work on this. I guess just keep trying.
All dips were unbroken. Halfway through I had to start resting between the rounds. Those SDHP were tough :) and my wrists kept making popping noises when I pulled the bar up to my shoulders. When I started tightening up my core and used more of my body to get the bar up, this relieved some (not sure if that was the correct way to do them, though).
Warm-up:
5 min. jump rope (work on double unders)
5 pushups
5 jumping/negative pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15# KB swings
10, 10# SDHP practice
WOD:
Seven rounds for time of:
45lb. Sumo-deadlift high pulls, 10 reps
10 bench dips
Time: 9:54:36
--Round 1: 0:53 (SDHP unbroken)
--Round 2: 1:22 (5/5)
--Round 3: 1:27 (6/4)
--Round 4: 1:30 (7/3)
--Round 5: 1:36 (6/4)
--Round 6: 1:38 (6/4)
--Round 7: 1:28 (7/3)
The double-under practice did not go well. I don't know what my problem is, but whenever I try for the second turn of the rope, it always hits right as my feet hit the ground. I think I'm not swinging the rope fast enough, but I'm not sure what to do to work on this. I guess just keep trying.
All dips were unbroken. Halfway through I had to start resting between the rounds. Those SDHP were tough :) and my wrists kept making popping noises when I pulled the bar up to my shoulders. When I started tightening up my core and used more of my body to get the bar up, this relieved some (not sure if that was the correct way to do them, though).
"Fran" - Day 23
Today's WOD is Fran... the dreaded Fran:). I've gotta go dig through my notebook to try to find my time for the last Fran I did. It's been awhile. I'll be doing a scaled version. I'm feeling a little under the weather today... I hope I'm not coming down with anything. Time to bump up the vitamin C:).
Warm-up:
10 min. jog
5 pushups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15lb. KB swings
5 ring dips (attempt) - couldn't do these... have to keep practicing
10, 10lb. thruster practice
"Fran" (scaled):
15-12-9
Thrusters, 45#
Pullups (jumping/reverse)
Time: 10:01:12
Wow, I always forget how hard this WOD is. I planned to do the scaled version on Brandx, but I couldn't do 21-15-9 in pullups. I started off the pullups using my new-fangled rings, but after 5, I found myself using my legs to do most of the work. I switched to jumping/negative pullups after the first 5.
Thrusters were great, I did 10/5 on the first round, 6/4/2 on the second, and 5/4 on the last. The pullups were broken up much more.
Update on why I feel like crap... ALLERGIES! For some reason, I always forget I have allergies and assume I'm getting sick. Hopefully after it rains tomorrow, I'll feel better.
Warm-up:
10 min. jog
5 pushups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15lb. KB swings
5 ring dips (attempt) - couldn't do these... have to keep practicing
10, 10lb. thruster practice
"Fran" (scaled):
15-12-9
Thrusters, 45#
Pullups (jumping/reverse)
Time: 10:01:12
Wow, I always forget how hard this WOD is. I planned to do the scaled version on Brandx, but I couldn't do 21-15-9 in pullups. I started off the pullups using my new-fangled rings, but after 5, I found myself using my legs to do most of the work. I switched to jumping/negative pullups after the first 5.
Thrusters were great, I did 10/5 on the first round, 6/4/2 on the second, and 5/4 on the last. The pullups were broken up much more.
Update on why I feel like crap... ALLERGIES! For some reason, I always forget I have allergies and assume I'm getting sick. Hopefully after it rains tomorrow, I'll feel better.
Rest Day - Day 22
Today is a rest day. Yah!:). I'm pretty exhausted after that last set. I made rings last night!! I attempted it a few nights ago, but didn't have anything to put inside the pvc pipe to keep it from collapsing, so it didn't work very well. Here's a pic of the rings I made last night. They are not quite circular, but it's the best I could do at the time. I haven't put them up yet or tried them out. I think I'm going to give myself a rest and try them tomorrow in my warmup. We'll see if I can wait that long, though:).
Tuck Jumps, SC, & Dips - Day 21
Well, my back is a little tired from the deadlifts yesterday, not in pain, just kinda sore and tired. I really surprised myself with the 95lb. lift. I didn't think I could lift that heavy. I actually think I could have gone heavier, but I felt my form slipping to get the 95 up and didn't want to push it.
Today's my birthday, so I'm going to fit this WOD in before the DH gets home to take me out to dinner:).
Warmup:
5 min. jog
5 jumping/reverse pullups
5 pushups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15lb. KB swings
WOD (scaled to "puppies"):
For time-
25 tuck jumps
25 squat cleans, 45lbs.
25 bench dips
25 tuck jumps
Time: 9:13
This will be my first time doing tuck jumps. I am substituting these for double-unders, which I don't have the skill of... yet.
I attempted the squat cleans with 45lbs., however I was only able to complete 15 at 45lbs. and had to use the 10lb. bar to complete the set. I came close to losing it (puking) on the last 10 tuck jumps... had to wait awhile before completing the set. Exhausting!!!... but a really great workout.
Side note: sushi was awesome. :)
Today's my birthday, so I'm going to fit this WOD in before the DH gets home to take me out to dinner:).
Warmup:
5 min. jog
5 jumping/reverse pullups
5 pushups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15lb. KB swings
WOD (scaled to "puppies"):
For time-
25 tuck jumps
25 squat cleans, 45lbs.
25 bench dips
25 tuck jumps
Time: 9:13
This will be my first time doing tuck jumps. I am substituting these for double-unders, which I don't have the skill of... yet.
I attempted the squat cleans with 45lbs., however I was only able to complete 15 at 45lbs. and had to use the 10lb. bar to complete the set. I came close to losing it (puking) on the last 10 tuck jumps... had to wait awhile before completing the set. Exhausting!!!... but a really great workout.
Side note: sushi was awesome. :)
Deadlifts - Day 20
Today's WOD is deadlifts. I'm going to try to push myself a little with these b/c I know I can do heavier than I have in the past (i.e. more than the 45lb. bar). I wish I had mats where I could dump the weight, but hopefully that will come soon.
This morning, I started the day with a 20 minute jog.
Warm-up:
5 min. jump rope
5 jumping/reverse pull-ups
5 pushups (these were HARD... I felt very weak)
20 ball situps
10 hspu progressions
10 KTE's (to chest level)
10, 15lb. KB swings
10, 10lb. bar deadlift practice
WOD:
Deadlift 1-1-1-1-1-1-1 reps
Weight: 45-55-75-75-95-95-75
This morning, I started the day with a 20 minute jog.
Warm-up:
5 min. jump rope
5 jumping/reverse pull-ups
5 pushups (these were HARD... I felt very weak)
20 ball situps
10 hspu progressions
10 KTE's (to chest level)
10, 15lb. KB swings
10, 10lb. bar deadlift practice
WOD:
Deadlift 1-1-1-1-1-1-1 reps
Weight: 45-55-75-75-95-95-75
"Cindy" - Day 19
Today's WOD is a choice between either "Cindy" or "Mary". "Mary" is a big dawg workout, though, so I'll do a scaled version of "Cindy" this afternoon.
Warm-up:
10 min. jog
20 ball situps
10 hspu progressions
10 KTE's (knees to chest)
10, 15lb. KB swings
"Cindy" - scaled to Puppies:
Complete as many rounds as possible in 12 minutes of:
3 jumping/reverse pullups
4 pushups
7 squats
Total Rounds: 13 rounds, with 30 seconds left, but was exhausted and DH came home, and it broke my concentration/determination.
I did girl pushups after the first round. I am going to stop doing 15 girl pushups in my warmups and start doing 5 regular pushups. Otherwise I'll never get my pushup numbers to increase. KTE's were better and higher today than they have been in the past. I was able to get my hips lifted higher than in previous attempts.
Warm-up:
10 min. jog
20 ball situps
10 hspu progressions
10 KTE's (knees to chest)
10, 15lb. KB swings
"Cindy" - scaled to Puppies:
Complete as many rounds as possible in 12 minutes of:
3 jumping/reverse pullups
4 pushups
7 squats
Total Rounds: 13 rounds, with 30 seconds left, but was exhausted and DH came home, and it broke my concentration/determination.
I did girl pushups after the first round. I am going to stop doing 15 girl pushups in my warmups and start doing 5 regular pushups. Otherwise I'll never get my pushup numbers to increase. KTE's were better and higher today than they have been in the past. I was able to get my hips lifted higher than in previous attempts.
Rest Day - Day 18
Today is a rest day. Thank God for it because I didn't get a chance to do the WOD until 8:30pm last night. Too late for me to work out... it made it so much harder. My internet at the house is out, and I guess I never really appreciated how much I rely on that convenience. Hopefully the problem will be remedied tomorrow, though.
I'm looking forward to this rest day:).
I'm looking forward to this rest day:).
Burpees, SDHP & PU - Day 17
This WOD actually calls for a 250m row as the first activity, but since I lack a rowing machine, I am substituting burpees (a major suck for me).
Warm-up:
5 min. jog
15 girl pushups
5 jumping/reverse pullups
20 ball situps
10 hspu progressions on exercise ball
10 KTE's (actually only to chest level though)
10, 10lb bar sumo deadlift high pulls practice
WOD:
Complete as many rounds as possible in 10 minutes of:
10 burpees
15, Sumo-deadlift high pulls - 15lbs.
10 pull-ups (jumping/reverse)
Total Rounds: 3 minus 5 jumping pull-ups on the third round.
I was DEAD after this WOD. I hate burpees... they tire me out so quickly. Definitely felt the SDHP the next day.
Warm-up:
5 min. jog
15 girl pushups
5 jumping/reverse pullups
20 ball situps
10 hspu progressions on exercise ball
10 KTE's (actually only to chest level though)
10, 10lb bar sumo deadlift high pulls practice
WOD:
Complete as many rounds as possible in 10 minutes of:
10 burpees
15, Sumo-deadlift high pulls - 15lbs.
10 pull-ups (jumping/reverse)
Total Rounds: 3 minus 5 jumping pull-ups on the third round.
I was DEAD after this WOD. I hate burpees... they tire me out so quickly. Definitely felt the SDHP the next day.
SP, PP & PJ - Day 16
Today's WOD is the presses. The coordination on the push jerk is always a little tough for me. I'll have to review some videos before I attempt it.
Warm-Up:
5 min. jump rope
15 girl push-ups
5 jumping/reverse push-ups
20 ball sit-ups
10 hspu progressions on ball
10, 15lb. kettlebell swings
10, 10lb. bar of each movement below
WOD:
Shoulder press, 1-1-1-1-1 reps
Push press, 3-3-3-3-3 reps
Push jerk, 5-5-5-5-5 reps
Shoulder press - weight: 45, all reps
Push press - weight: 45-55-55-55-55 - had trouble with form on this & wrist pain.
Push jerk - weight: 45-55-55-45-45 - wrist pain continued, but felt more confident on form.
Warm-Up:
5 min. jump rope
15 girl push-ups
5 jumping/reverse push-ups
20 ball sit-ups
10 hspu progressions on ball
10, 15lb. kettlebell swings
10, 10lb. bar of each movement below
WOD:
Shoulder press, 1-1-1-1-1 reps
Push press, 3-3-3-3-3 reps
Push jerk, 5-5-5-5-5 reps
Shoulder press - weight: 45, all reps
Push press - weight: 45-55-55-55-55 - had trouble with form on this & wrist pain.
Push jerk - weight: 45-55-55-45-45 - wrist pain continued, but felt more confident on form.
KB's, GHD's, BE's, & KTE's - Day 15
I'm pretty excited about this workout tonight! Yesterday was a great rest day, ate bad, but it was the hub's bday so that was bound to happen. I feel psyched to get back on track today.
I'll be doing lots of scaling on this one (using the "puppies" version from Brandx mostly).
Warm-Up:
5 min. jog
15 girl push-ups
5 jumping/reverse pull-ups
10 hspu progressions on exercise ball
WOD:
Three rounds for time of
15# kettlebell swings, 15 reps
15 ball-situps (subbed for GHD situps)
15 supermans (subbed for back extensions)
15 knees to elbows (this will probably be more like knees to hips, but I'll give it my best)
Time: 8:21
--Round 1: 2:37
--Round 2: 2:51
--Round 3: 2:53
I need to get a heavier kettlebell. Kettlebell swings might be my most favorite CrossFit activity. I think I'll start adding this to my warm-ups. This workout was really, really fun! I only got to hip level on the KTEs, but I'll work on this. It was tough keeping my grip on the bar for the full 15 reps, though, b/c the bar was FREEZING cold. I can't wait for Spring to get here:).
I'll be doing lots of scaling on this one (using the "puppies" version from Brandx mostly).
Warm-Up:
5 min. jog
15 girl push-ups
5 jumping/reverse pull-ups
10 hspu progressions on exercise ball
WOD:
Three rounds for time of
15# kettlebell swings, 15 reps
15 ball-situps (subbed for GHD situps)
15 supermans (subbed for back extensions)
15 knees to elbows (this will probably be more like knees to hips, but I'll give it my best)
Time: 8:21
--Round 1: 2:37
--Round 2: 2:51
--Round 3: 2:53
I need to get a heavier kettlebell. Kettlebell swings might be my most favorite CrossFit activity. I think I'll start adding this to my warm-ups. This workout was really, really fun! I only got to hip level on the KTEs, but I'll work on this. It was tough keeping my grip on the bar for the full 15 reps, though, b/c the bar was FREEZING cold. I can't wait for Spring to get here:).
Rest Day - Day 14
It's a rest day... I'm so happy:). Although, honestly, I'm not NEARLY as sore as I have been after the past 2 cycles. My body must be getting used to doing CrossFit again. I'm definitely sore in the legs and arms, but nothing that keeps me up during the night.
Today is my husband's 27th birthday... god, we're getting old:). Happy Birthday, honey!!!
Today is my husband's 27th birthday... god, we're getting old:). Happy Birthday, honey!!!
Back Squats - Day 13
Today's WOD is Back Squats. I'm going to try to go over 55lbs. tonight. I think I can definitely do higher.
Warm-up:
5 min. jog
15 girl push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions on ball
WOD:
Back squat 5-5-5-5-5
Weight: 45-65-75-65-65
I had trouble getting the bar off and back on the rack. Might need to rethink the position of equipment in my basement.
Warm-up:
5 min. jog
15 girl push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions on ball
WOD:
Back squat 5-5-5-5-5
Weight: 45-65-75-65-65
I had trouble getting the bar off and back on the rack. Might need to rethink the position of equipment in my basement.
Muscle-Ups - Day 12
Well, today's WOD is muscle-ups, which I have never attempted. I need to ask the hubs to help me make some. Maybe I'll put that on the to-do list for this weekend:).
Anyways, I'm scaling this down (per the BrandX site).
Warm-up:
10 min. jog
15 girl push-ups
20 ball sit-ups
10 hspu progressions on exercise ball
WOD (Scaled):
40 jumping/reverse pull-ups
40 bench dips
I plan to do this in 10 rep increments.
Time: 5:32:58
I really started to get weak around the third round of the jumping pull-ups. For some reason, my coordination went off and I had trouble jumping up and gripping the bar at the appropriate time. I felt like an idiot:). Between that and trying to avoid kicking or landing on the dogs... this workout was a mental challenge as well:)haha.
Anyways, I'm scaling this down (per the BrandX site).
Warm-up:
10 min. jog
15 girl push-ups
20 ball sit-ups
10 hspu progressions on exercise ball
WOD (Scaled):
40 jumping/reverse pull-ups
40 bench dips
I plan to do this in 10 rep increments.
Time: 5:32:58
I really started to get weak around the third round of the jumping pull-ups. For some reason, my coordination went off and I had trouble jumping up and gripping the bar at the appropriate time. I felt like an idiot:). Between that and trying to avoid kicking or landing on the dogs... this workout was a mental challenge as well:)haha.
"Kelly" - Day 10 & 11
Yesterday was a rest day, and it was wonderful. But I drank last night, and definitely felt it in this workout.
Today's WOD is "Kelly". I did the buttercup scaled version from the brandx site. It was very tough:), I would have died doing the rx'd version.
Warm-up:
5 min. jump rope
15 girl push-ups
5 jumping/reverse pull-ups
20 ball sit-ups
10 hspu progressions on exercise ball
"Kelly" (scaled):
Three rounds for time of:
400m run
10 box jumps (I used 2 steps)
10 wall ball shots, 4-5lb. ball
Total time: 13:03:91
--Round 1 - 4:12 (@ 5mph)
--Round 2 - 4:30 (@ 5.5 mph)
--Round 3 - 4:21 (@ 6mph for the first 200m, then @ 5.5mph)
Today's WOD is "Kelly". I did the buttercup scaled version from the brandx site. It was very tough:), I would have died doing the rx'd version.
Warm-up:
5 min. jump rope
15 girl push-ups
5 jumping/reverse pull-ups
20 ball sit-ups
10 hspu progressions on exercise ball
"Kelly" (scaled):
Three rounds for time of:
400m run
10 box jumps (I used 2 steps)
10 wall ball shots, 4-5lb. ball
Total time: 13:03:91
--Round 1 - 4:12 (@ 5mph)
--Round 2 - 4:30 (@ 5.5 mph)
--Round 3 - 4:21 (@ 6mph for the first 200m, then @ 5.5mph)
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