Elizabeth (scaled)

I found this awesome site on push-ups, the Art of Manliness, catchy:). I just love push-ups. It's something everyone can do (easily scaled) and they are fun. Progress is quickly measured as well, which I love.

Warm-Up:
Burgener w/u
2 sets of 5 x 75# deadlifts
5 x 1-band pull-ups
5 KTAs

Elizabeth (scaled):
55# HP Cleans, 21-15-9 15-12-9
Ring dips (2 bands), 15-12-9

Time: 6:04

I don't get where my strength has gone?! It's just disappeared. I guess that's what taking a few months off will do. Back to square one!

Last time I did this, I only did 45#'s, but I did them all unbroken and the rip dips were solid 1-banders (plus I did the full 21-15-9 on the HPC). This time the first 15 HPC were split and all the ring dips were incredibly shaky.

Push-up, Sit-up Challenges - Day 1 Week 3

Warm-Up:
20, 20# KB swings
2 dead-hang pull-up attempts (pathetic)
45lb. x 10 Thrusters
8 limited ROM HSPU (serious case of sneezing once I stood up:)haha... weird)
5, KTA (knees to armpits)

Push-Up Challenge - Day 1, week 3
Rest 60 seconds between sets (instead, I did the sit-up reps outlined below between sets)
1 - 14
2 - 18
3 - 14
4 - 14
5 - Max (goal was 21, but collapsed after 15)

Sit-Up Challenge - Day 1, week 3
(Did push-up challenge between sets)
1 - 21
2 - 27
3 - 21 (paused at rep 13)
4 - 21
5 - Max (30)

CF.com 11.6.09

Back to old faithful (cf.com) WODs. This one looks like a fun one!

Warm-Up:
1/2 mile run X 1/4 mile
5 dh pull-up attempts
10 ring dips (1 band) X 5 ring dips -- gotta work on these!
HSPU attempts - 9 extremely limited ROM ones, but I'm thrilled!!
25 unanchored sit-ups

CF.com 11.6.09: (scaled)
Complete as many rounds in 10 minutes as you can of:
45 15 # Hang Power snatch, 12 reps
10 Push-ups (elbows straight back)

Rounds: 77 + 11 snatches

All push-ups after round 4 were regular push-ups. Snatch form really deteriorated in the last few rounds, even though it was only 15#!

Deads

Decided not to do a SealFit WOD today and instead do some deadlifts.

Warm-Up:
4 almost dead-hang pull-ups
10 push-ups (with elbows staying parallel to body (instead of traditional cross form)
10 x 45# front squats (form felt spot on, but I can't be positive)
5 x minimal ROM handstand push-ups (like less than a millimeter up and down)

Deadlift:
3 x 95# - 115 - 165(F) - 145 - 155 (F) - 155

Then 25 un-anchored sit-ups.

SealFit 9.30.09

"Motivation is like food for the brain. You cannot get enough in one sitting.  It needs continual
 and regular top ups." - Peter Davies

SealFit.com 9.30.09 (scaled): Pistola

Warm Up: BB Complex 75...105# w/ burpee chaser
(**Scaling to 55#. BB Complex = 6 reps of each: Deadlift, upright row, squat clean, push press, back squat)

Strength: Work to 1RM full Snatch. Scale weight if your form is not solid
(**Scaling to 45# practice on form)

Practiced with 15# bar to work on form. Started feeling pretty good about it after about 15-20 reps.

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x Snatch Complex @ 80% 1 RM, 15 x weighted step-ups (use 2 x 35# DB or KB), Sampson Stretch
(**Scaling to 3 rounds, snatch complex @ 45# 15#, weighted step-ups are with 20#DB on one side, 15# KB on the other)

Time: 7:10

I'm having trouble keeping count on these SealFit workouts:). I think I did less than 15 step-ups on the second round and 3 snatch complexes on the third round.

Work Capacity: AMRAP 30 minutes: 5 HSPU, 8 pistols (1 leg squats - 4 ea side), 10 pull-ups
(**Scaling to AMRAP in 15 minutes, and 1-band pull-ups)

Rounds: 6

But I scaled it back to 10 minutes (accidentally went til 11) and after the first round, scaled the pull-ups to 5 reps instead of 10. Pistols were done on the second step.

Durability: 4 rounds: 50 situps, 50 leg levers, Stretch
(**Scaling to 2 rounds, unanchored sit-ups, levers done like bicycling)

Time: 4:20

Scaled back to 2 rounds of 25 unanchored sit-ups and 50 leg levers.

(Snatch Complex: 1 rep = 4 movements as follows: hang power snatch, O/H squat, full power snatch (from floor), full Snatch (Floor to squat position).)

Pull-ups are such a weakness for me. It is always the thing that slows me down the most. Not sure what to do about this except to be patient and maybe go back to doing 5-10 every day in my warm-up.

SealFit 9.25.09

SealFit.com 9.25.09: Pushing Curtis

Warm Up: SB Get ups & Squat Cleans
**Subbing 15# KB get-ups, 45# squat cleans

Reps: 10 of each

Strength: 1RM Push Press, then 1RM Push Jerk

Load: 75# each

I thought I had 65# on the bar, and was feeling really weak until I realized it was 75#:).

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x PP, 1 x PJ @ 80% 1 RM PP weight, 10 x HSPU, 5 x L-pullup
**Subbing toes on bench HSPU and 1-band assisted "H" pull-ups

Time: 7:38

HSPU starting round 3 were with knees on the bench.

Work Capacity: AMRAP in 30 minutes: 3 x Curtis P (95-115#), 5 x burpee
**Curtis P = Power clean, 2 weighted lunges, push press x 2
**Subbing AMRAP in 10 minutes, 45#s, lunges were w/15# overhead

Rounds: 3 or 4

This workout was mentally & physically challenging... way too much counting, so I'm not sure if I did 3 or 4 rounds. I'm thinking it was four, but I'm not positive.

Durability: 10 x 100 yd sprints, 20 seconds between sets, 200 situps, 50 GHD back extensions (or 100 from floor)
**Subbing 75yrd sprints (b/c I know this measurement in my yard)

Time: 6:25, no rest between sprints

Scaled this back to 100 situps and 50 supermans. I didn't think I would ever finish. The sprints felt great, but the situps and supermans were a struggle. I figured it would be the other way around.

OHS

Today is heavy day, so I'm going to work on overhead squats (outside). It was a disaster the last time I did these, but that is not going to happen again today.

I'm going to start doing the SealFit WODS, I think. Hopefully starting tomorrow if all goes well with cleaning and getting the house ready for Hokie guests this weekend:).

I've been feeling a little scattered lately with my workouts, so I'm looking forward to focusing in on one thing for awhile.

Warm-Up:
Burgener warm-up
10 Ring Rows
10 Pull-Ups (1 band)
10 sit-ups, legs straight
10 HSPU, toes on bench
10, 20# KB Swings
10 (5 on each side), 20# DB plank pulls

OHS
1-1-1-1-1-1-1

Loads:

Not doing this tonight, got home too late and just not feeling it.

Elizabeth (Puppies)

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 pull-ups (1 band)
10 KTC's
20 ball sit-ups
10 hspu, toes on bench

Elizabeth (scaled to Puppies):
21-15-9
Hang power cleans, 45#
Ring dips (1 band) --> (15-12-9)

Time: 6:57

Well, going into this, I planned to do 21-15-9 of the ring dips as well as the cleans, but it just wasn't happening. I could have done it with 2 bands, but I didn't want to go back to 2 band ring dips, so I scaled the total reps instead.

All cleans were unbroken. Next time I'll add more weight.

Feelin' sweaty, and feelin' good:)!

"Nate" (Puppies)

Day one of a much anticipated vacation! :) Nothing planned in stone yet, but I want to go canoeing, hiking, & camping. Plus getting the house spic & span for Hokie Football season starting up in a couple of weeks.

Warm-Up:
4 x 200m sprints
10 5 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 KTC's
20 Ball sit-ups
10 HSPU progressions, toes on bench
3 L-sits (about 5 seconds each)

"Nate" (scaled to Puppies):
Complete AMRAP in 12 minutes of:
2 Squat Muscle-ups
4 Push ups
8 KB swings (9KG or 20#)

Rounds:

Didn't do any of the workout today, just did a little warm-up after making some parallettes! They were pretty easy to make and less than $20 for all of the supplies.

J.T.

Warm-Up:
250 jump ropes
5 min. punching bag
20 Ring Rows
10 KTC's

J.T. (Packish):
21-15-9
HSPU (toes on bench)
Ring dips (2 bands)
Push-ups

Time: 9:32
21 - 3:52
15 - 3:36
9 - 2:04

Seriously misleading:)... after the HSPU, the ring dips were so hard and forget about the push-ups! I was doing them in 5's on the first round. I was doing the ring dips in TWO's in the second round. I switched to knees on the bench for the HSPU's after the first round.

CFJax.com - 7.30.09

I'm going to shake off my sense of failure from yesterday's workout and hit this hard today:)!!

Warm-Up:
2 x 400m sprints (1@ 8.5mph, 1@ 7.5mph)
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form) - (8/2)

CFJax.com 7.30.09 -
Ring Rows:
2 x 5 (+ 3 deadhang pull-ups w/slight initial raise)

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

Time: 9:10
--Round 1: 3:03
--Round 2: 3:06
--Round 3: 3:01

Surprisingly, the box jumps were the easiest of the three for me on this! The HSPU's were tough, especially with sweaty hands:). I'm TIRED... and happy for a couple of rest days! :)

5K or CFJax.com (7.30.09)

(Image from wikipedia.org)

Well, the official WOD as posted on CF.com is 10K. But no way am I attempting that... maybe one day, but that day is NOT today:).

I'll either do a 5K this afternoon (if the weather isn't miserable) or I'll do the following WOD from CFJax.com.

Either way, I'm doing a 5K this week. So if I wimp out today, it's on for tomorrow. I hate to run, HATE IT, but I've got to start incorporating it in more, b/c I know I'm neglecting that aspect of my overall fitness.

Warm-Up:
2 x 400m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form)

CFJax.com 7.30.09 -
Ring Rows:
5 x 5

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

Time:
--Round 1:
--Round 2:
--Round 3:

---------------------------

Warm-Up:
250 single unders
20 Ring Rows
10 Ring dips
10 HSPU progressions (toes on bench)

WOD (Puppies):
5K

Time: 31:50 (@ 3.0 miles)

This was a disaster:(... I did the 5K to get it over with and I did it inside on a treadmill (which for me is MUCH harder). I ended up having to walk a good portion of this and I REALLY wanted to beat my previous time. I'm so bummed about this!!!

And... again.

Okay, so I'm going to try this again tonight/this afternoon. Still in a bit of a pissy mood, but it's a stressful time at work... so it's to be expected:).

Also found out my dog MAY have cancer last night. We have to take him back in two weeks to get him checked out again. I really hope it's not. But he's a boxer and he's seven, and unfortunately tumors/cancer are not a rare occurrence with this breed.

Warm-Up:
3 min. jump rope
10 ring rows
20 ball sit-ups

CFHQ WOD - 6.22.09 (scaled to light Pack):
Three rounds for time of:
Run 400m
21 KB Swings (20# DB)
12 HSPU progressions (knees on bench)

Time: 12:09:06
--Round 1: 3:41 @ 7.5mph on treadmill
--Round 2: 4:17 @ 7.5mph on treadmill
--Round 3: 4:11 @ 7mph & then 6.5mph on treadmill

Phew... I was seriously gassed on the runs. I think I need to stop running slowly with Lucy and start doing sprints b/c the jogging is not helping me with these fast runs.

I also tend to get this sharp pain in my neck when I run... even when I'm trying to keep my head/face/shoulders loose. It's such an annoyance and I can't figure out how to keep it from happening.

Run, KB, HSPU

Super pissy mood today... ugh. I should have worked out this morning to help:). Hopefully it'll still be effective this afternoon.

Warm-Up:
5 min. jump rope
10 ring rows
20 ball sit-ups

CFHQ WOD - 6.22.09 (scaled to light Pack):
Three rounds for time of:
Run 400m
21 KB Swings (20# DB)
12 HSPU progressions (knees on bench)

Time:
--Round 1:
--Round 2:
--Round 3:

Well, instead of doing this workout, I was chained to my heating pad on the couch all night. Miserable. I plan to hit this either tonight after dinner with my mom or tomorrow night. Hopefully tonight.

I wasn't a complete slug last night, though. I did do some push-ups and straight-leg sit-ups, v-sit-ups and hand stand push-ups with my toes in a pike on the couch during commercials.

Watched that show "The Philanthropist" - pretty entertaining. Made me want to do something exciting like... oh, I don't know... go hiking in a jungle. :)

HSPU, PU, Lunges - Day 47

Today's WOD has to be scaled almost to where it's not recognizable because I don't have the skills necessary to complete it. It calls for HSPU, L-Pull-ups and lunges. I'll be scaling to the "pupppies" version on BrandX. I have a bit of a stomach-bug, so I'm not sure how much energy I'll have for this.

Warm-Up:
5 min. jog
5 min. jump rope X only 2 minutes... severe nausea (lots of DU's though, some in a row)
10 push-ups
20 ball sit-ups
10 KTE's
10, 15# KB Swings

WOD:
Complete as many rounds as possible in 12 minutes:
3 HSPU progressions (shins on bench)
6 jumping pull-ups
9 steps, walking lunges

Rounds: 7 (pathetic)

*Practice L-sits after completing WOD.

I didn't practice L-sits after the WOD and I definitely didn't give this my all, not even close. I had to keep stopping during both the warm-up and the WOD to curb the nausea. Guess the stomach upset decided to stick around all day. Feel very disappointed with this workout.

On a more positive note, though, on one of the 42 pull-ups in this WOD, I almost got a dead-hang pull-up!!! Pretty excited about that. I definitely feel much stronger with the jumping pull-ups the more I do them.

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.