Weekly Monster Mash – 9/6/25
6 days ago
Oly-Lifting Seminar
I'm thinking of attending this Olympic weightlifting seminar in Richmond. Not sure yet on how comfortable I feel going. I desperately need instruction on my lifts since I'm basically just trying to teach myself by watching videos of correct form. And this is a really cheap way to get some hands-on, face-to-face learning. Gotta think some more on this, though.
Split Jerk - Day 56
I'm not sure if I'm going to go for max load today or work on form. I guess I'll just see how it goes in my warm-up with the split jerk practice.
Warm-Up:
5 min. jog
5 min. jump rope
10 pull-ups (band-assisted)
10 push-ups
20 ball sit-ups
10 KTE's
10 HSPU progressions (shins on bench)
10 burpees
10, 10# split jerk practice
WOD:
Split Jerk
1-1-1-1-1-1-1 reps
Load: 5x5, 45#'s
Decided to practice these instead of going for a heavy load. My lower back was a little tight, so my technique might be off.
Warm-Up:
5 min. jog
5 min. jump rope
10 pull-ups (band-assisted)
10 push-ups
20 ball sit-ups
10 KTE's
10 HSPU progressions (shins on bench)
10 burpees
10, 10# split jerk practice
WOD:
Split Jerk
1-1-1-1-1-1-1 reps
Load: 5x5, 45#'s
Decided to practice these instead of going for a heavy load. My lower back was a little tight, so my technique might be off.
"Murph" (puppies) - Day 55
Well, it's more push-ups and pull-ups today!! Should work out the kinks pretty well with this one and continue the burn:).
Warm-Up:
5 min. jump rope
20 ball sit-ups
10 KTE's
10, 15# KB Swings
10 burpees
MURPH (puppies):
For time -
1/2 mile run (@7mph on treadmill)
35 jumping pull-ups
70 push-ups
120 squats (BW only)
1/2 mile run (@6mph and 3.5mph alternating)
Time: 31:06:37
Whew... this was tough. I was at 11:05 after the run & pull-ups. I started out doing jumping pull-ups, did 5, then realized I was never going to make it to 35 like that, so I used two bands for the next 25, then finished out with 5 jumping pull-ups. My arms felt like jelly:). The push-ups were the toughest (I knew this going in, though). Tried to do 7 rounds of 10, but after the first 2 rounds, I was at 5 per round, then it went to 3, then I was lucky to get 2 in a row. Finished push-ups with the clock at 17:48. Squats were done in reps of 12. Finished them at 25:32. Last run was a run/walk combo. I felt like I was willing my legs to move:).
Side note: I picked up "Lone Survivor" by Marcus Luttrell at the library today. So far it is EXCELLENT!
Warm-Up:
5 min. jump rope
20 ball sit-ups
10 KTE's
10, 15# KB Swings
10 burpees
MURPH (puppies):
For time -
1/2 mile run (@7mph on treadmill)
35 jumping pull-ups
70 push-ups
120 squats (BW only)
1/2 mile run (@6mph and 3.5mph alternating)
Time: 31:06:37
Whew... this was tough. I was at 11:05 after the run & pull-ups. I started out doing jumping pull-ups, did 5, then realized I was never going to make it to 35 like that, so I used two bands for the next 25, then finished out with 5 jumping pull-ups. My arms felt like jelly:). The push-ups were the toughest (I knew this going in, though). Tried to do 7 rounds of 10, but after the first 2 rounds, I was at 5 per round, then it went to 3, then I was lucky to get 2 in a row. Finished push-ups with the clock at 17:48. Squats were done in reps of 12. Finished them at 25:32. Last run was a run/walk combo. I felt like I was willing my legs to move:).
Side note: I picked up "Lone Survivor" by Marcus Luttrell at the library today. So far it is EXCELLENT!
Rest Day - Day 54
Rest day... I can barely lift my arms this morning after that killer workout yesterday.
I plan to do a pilates DVD tonight. Never done it before, so it should be fun.
And here is a wake-up call for me to keep my bitching about sore muscles in perspective.
I plan to do a pilates DVD tonight. Never done it before, so it should be fun.
And here is a wake-up call for me to keep my bitching about sore muscles in perspective.
"J.T." - Day 53
Well, it's late/early, but since the WOD was posted and I'm up late, I figured I'd get a head start on this... JUST KIDDING. I'll do this tomorrow, probably afternoon:).
Warm-Up:
10 min. jump rope X 5 min. jump rope only
10 jumping pull-ups
20 ball sit-ups
10 KTE's
10, 15# KB swings
10 burpees X ankle pain cancelled this
"J.T." (scaled to a Pack/Puppies combo):
21-15-9 reps
HSPU prog. (shins on bench)
Bench Dips
Push-ups
Time: 12:30
--21 reps: 5:09
--15 reps: 4:36
--9 reps: 2:45
Notes: Wow, this was WAY tougher than I anticipated! I thought to myself before starting... "I should be able to do 21 regular push-ups, no problem". I forgot to take into account the fact that my arms would be TIRED after doing the HSPU progressions and the bench dips. I was very proud of myself for not compromising on the push-ups and bench dips. Typically I would switch to knee push-ups, but I kept going with the full push-ups, even when I was collapsing after 2 reps:)haha.
Warm-Up:
10 min. jump rope X 5 min. jump rope only
10 jumping pull-ups
20 ball sit-ups
10 KTE's
10, 15# KB swings
10 burpees X ankle pain cancelled this
"J.T." (scaled to a Pack/Puppies combo):
21-15-9 reps
HSPU prog. (shins on bench)
Bench Dips
Push-ups
Time: 12:30
--21 reps: 5:09
--15 reps: 4:36
--9 reps: 2:45
Notes: Wow, this was WAY tougher than I anticipated! I thought to myself before starting... "I should be able to do 21 regular push-ups, no problem". I forgot to take into account the fact that my arms would be TIRED after doing the HSPU progressions and the bench dips. I was very proud of myself for not compromising on the push-ups and bench dips. Typically I would switch to knee push-ups, but I kept going with the full push-ups, even when I was collapsing after 2 reps:)haha.
Cleans & Rope Climbs - Day 52
Today's WOD is hang squat cleans and rope climbs. Since I do not have access to a rope (really wish I did, though!), I'll be subbing towel pull-ups (more like towel hangs with a jerky movement to switch the height of my arms).
Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
20 ball sit-ups
10 KTE's
10 burpees
WOD (scaled to Puppies):
Four rounds for time of:
55# Hang Squat Cleans, 5 reps
3 rope climbs (sub towel switches)
Time: 6:22
--Round 1: 1:40
--Round 2: 1:22
--Round 3: 1:38
--Round 4: 1:42
Notes: Felt SERIOUSLY gassed after this workout, but in a really good way. After I cooled down, I felt a little nauseated, but that could have been from working out on an empty stomach. I felt really strong through the cleans. The towel switches were pretty awkward, didn't feel confident with this at all and probably should have done 6 per round or more. I would really like to get a rope hung somewhere... maybe at our next house or outside somewhere. I watched the video of Dave Castro doing this WOD before attempting it and was very inspired.
Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
20 ball sit-ups
10 KTE's
10 burpees
WOD (scaled to Puppies):
Four rounds for time of:
55# Hang Squat Cleans, 5 reps
3 rope climbs (sub towel switches)
Time: 6:22
--Round 1: 1:40
--Round 2: 1:22
--Round 3: 1:38
--Round 4: 1:42
Notes: Felt SERIOUSLY gassed after this workout, but in a really good way. After I cooled down, I felt a little nauseated, but that could have been from working out on an empty stomach. I felt really strong through the cleans. The towel switches were pretty awkward, didn't feel confident with this at all and probably should have done 6 per round or more. I would really like to get a rope hung somewhere... maybe at our next house or outside somewhere. I watched the video of Dave Castro doing this WOD before attempting it and was very inspired.
Back Squats - Day 51
Today's WOD is Back Squats. I never feel quite comfortable doing these due to the setup of my home gym. I'm going to try for a PR today, though (shouldn't be too hard:)haha). Compare to 2.3.09.
Warm-Up:
5 min. jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
5 HSPU progressions (shins on bench)
5 burpees
WOD:
Back squat
3-3-3-3-3 reps
Load: 45-65-75-65-45
Shins were seriously painful during the jog, but they loosened up a little through the run. Burpees were a lot easier today! Might need to up them to 10 next time.
Warm-Up:
5 min. jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
5 HSPU progressions (shins on bench)
5 burpees
WOD:
Back squat
3-3-3-3-3 reps
Load: 45-65-75-65-45
Shins were seriously painful during the jog, but they loosened up a little through the run. Burpees were a lot easier today! Might need to up them to 10 next time.
Body Image Musings
Well, I've been going through a bit of a crisis in my CrossFit 90 Day Challenge lately. I am seeing changes taking place in my body and I hadn't really decided whether I was happy about it or not. Nothing drastic, of course, but my thighs are getting more muscular, my arms are as well, but I feel better, feel stronger and my waist is getting trimmer.
I still have the fear of being this muscle-woman that looks like a man. I imagine most women don't view this type of body as ideal by any means. But, I was reading an article in the CrossFit Journal about how to get more women in a CrossFit box and some of it really rang true for me. Do I want to be skinny (and more than likely fat... b/c I can't stick with a diet that just cuts calories) or do I want to be strong, feel athletic, and be able to do a pull-up! So thanks to that article by Josh Bunch, I've decided to be positive about these changes to my body, even if my legs get more muscular than Adam's (just kidding).
To be honest, I'm not that muscular, it's just my perception that needs to change.
I still have the fear of being this muscle-woman that looks like a man. I imagine most women don't view this type of body as ideal by any means. But, I was reading an article in the CrossFit Journal about how to get more women in a CrossFit box and some of it really rang true for me. Do I want to be skinny (and more than likely fat... b/c I can't stick with a diet that just cuts calories) or do I want to be strong, feel athletic, and be able to do a pull-up! So thanks to that article by Josh Bunch, I've decided to be positive about these changes to my body, even if my legs get more muscular than Adam's (just kidding).
To be honest, I'm not that muscular, it's just my perception that needs to change.
AMRAP: PU, Dips, SU - Day 49
Today's WOD is another "as many rounds as possible" WOD. Personally, I don't feel as competitive with these types of WODs as I feel when it's just me against the clock. Going to dinner tonight with my Mom, so I'll do this after I get home.
Warm-Up:
3.5 min. jump rope
10 push-ups
10 KTE's
5 HSPU progressions (shins on bench)
5 burpees
WOD:
Complete as many rounds as possible in 15 minutes:
5 pull-ups (jumping)
5 dips (bench dips)
15 sit-ups
Rounds: 9 (one-minute still on the clock)
Pull-ups were seriously weak, but the sit-ups and dips felt strong.
Warm-Up:
3.5 min. jump rope
10 push-ups
10 KTE's
5 HSPU progressions (shins on bench)
5 burpees
WOD:
Complete as many rounds as possible in 15 minutes:
5 pull-ups (jumping)
5 dips (bench dips)
15 sit-ups
Rounds: 9 (one-minute still on the clock)
Pull-ups were seriously weak, but the sit-ups and dips felt strong.
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