12.7.09

Warm-Up:
5 min. walk on treadmill @ 4mph
Joint mobility
10, 15# Shoulder Press

WOD:
20 Single Unders
20 Squats
20 Single Unders
20 Push-Ups
20 Single Unders
20 Ring Rows
20 Single Unders
20 KTC's

Untimed, but it felt great to finally be doing something resembling CrossFit again:).

SP, PP, PJ + HPC's & KTE's (Take 2)

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads: 45# x 5 for each movement

Just not feeling it today. I'm so exhausted, I don't know what's going on. I'm guessing it's diet.

Shoulder Press, Push Press & Push Jerk

Dinner night with mom, so it's heavy day for me:) - and I'm secretly avoiding doing FGB.

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads:

Then from The Fitness Conduit:

AMRAP in 10 minutes of:
7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs) *I'll scale to 45#
7 KTE (subbing knees to chest)

Rounds:

Rest day today... feeling very tired and having serious hunger issues:). I'll do this tomorrow.

CFT

Time to test my strength again:). It's heavy CFT day!

Warm-Up:
Burgener warm-up
10 ring rows
20 ball sit-ups
5 ring dips w/2 bands

CrossFit Total:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Loads: 285 (PR by 10#s!)
Back squat: 75F-65-65
Shoulder Press: 75F-65-75F
Deadlift: 125-135-145

Just could NOT get that 75# shoulder press no matter how hard I tried. I could push press it up, but not without any hip action:). Deadlifts felt good. The 145 was pushing it a little, I felt like my eyeballs might pop out:). That's normal, right?

Turkish Get-Ups, SP, PP, & PJ

I watched Speal's video of his Wife Turkish Get-up and thought it was hilarious, so I'm going to try to do this today (not with the hubby!), but with a kettlebell:)haha.

Warm-Up:
3 min. jump rope
30 burpees
5 min. punching bag
20 ball sit-ups
28 burpees
Turkish get-up practice x 10 (up & down) w/ 15lb. KB
20 burpees

WOD:
Should press x 7
Push press x 7
Push jerk x 7

Loads:
Shoulder Press 45-65-75(F)-65-65-65-65
Push Press 45-65-75-75-65-65-65
Push Jerk 65-75-95(F)-75-75-65-65

Shoulder Press

Today's WOD is max shoulder press, a major weakness of mine. Anything overhead without the help of legs is hard for me. I really want to get 75lbs. this time. Back is very sore today.

Warm-Up:
5 min. jog
3.5 min. punching bag
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
10, 5 sec. hold on the rings
28 Burpees

WOD:
Should Press
1-1-1-1-1-1-1 reps

Loads: 45# x 7 reps

Had trouble with my motivation today and my back is really sore from those dreadful sumo-deadlift high pulls yesterday. I decided to take it easy and just practice form with the bar instead of going for max weight.

SP, PP, PJ - Day 76

Butt is sore today after all those lunges:). I like being sore, as long as it's not debilitating, which this isn't even close to. Last time I did that WOD, I could barely get out of bed, so that's improvement for ya! I also did half as many reps last time and my time was slightly less than double. I love being able to measure my improvement over the course of this 90 days. I can't wait to see how much more I can do in the future as well.

Lifting day today. Should be interesting with all the blisters on my hands from yard work on Sunday. I'll just have to wear gloves again today.

Warm-Up:
5 min. jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
10 KB swings, 15#
7 Burpees

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

Loads:
SP - 45-65-75(F)-65-65
PP - 65-55-75(F)-65-55
PJ - 55-75(YES!)-65-65(ugly)-45

And here are some pics of me doing these!:) I always get such bad markings on my collar bones when I do any time of bar work. Maybe I'm relying on it too much to hold the weight;).

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.