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)

SealFit 10.7.09

Okay, I'm back at this with a new resolve! I might not continue with the SealFit for much longer, though. I want to get back to a more traditional CrossFit plus a focus on strength. But until I figure out exactly what plan I'll follow, it'll be SealFit.

Our attitude toward life determines life's attitude towards us. - Earl Nightingale

Sealfit.com 10.7.09 (scaled): Renegade

Warm Up: Run 1 mile, then Tabata: pushups, pull-ups, situps (Tabada = 8 rounds, 20 sec max efforts, 10 sec rest for specified exercise then move to next ex)
(**Scaling back to 1/2mile, 1/2 tabata (4 rounds for each exercise))

Ran 1/2 mile, 3 almost DH pull-ups, 25 unanchored sit-ups, practiced handstands and did like a 3-inch down & up handstand push-ups 8-10 times (wasn't counting)

Strength: 1RM Push Press

Load: 3RM - 65#

Stamina: 5 rounds: 3 PP @ 80% 1RM, 10 Renegade Row push-ups, 15 Star Jumps

Renegade Row: With 2 35# DB, do pushup, row right, push up, row left.
Star Jumps - Slowly lower into a full squatting position, explode upward and forward as high, hard and fast as you can. As your body reaches it's apex...extend your arms and legs into a "star" shape.
(**Scaling back to 3 rounds, 10# KB Renegade rows)

Time: 6:14

Work Capacity: 5 rounds for time:
Run 400
10 Squat Clean (95#)
10 Thruster (95#)
(**Scaling back to 3 rounds, 200m run, squat clean & thrusters @ 45#)

Did not attempt

Durability: 4 x 90 sec plank then Active Stretch
(*scaling to 4 x 30 (or as long as possible) sec plank)

Did not attempt

SealFit 9.23.09

Today is my 4th wedding anniversary! Plan to make a totally non-paleo dinner tonight for me and hubs. Hope to get this cranked out well in advance of the cooking extravaganza:)!

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Well, ended up not having enough time to get to this! Left work early, but had to work from home. I don't know why I think I can squeeze all this stuff in:). This will have to be done tomorrow... hopefully I won't have to work late!! :(

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SealFit 9.23.09: Danny (scaled):

Warm Up: 3 Rounds AQAP: 15 O/H squats w/ sand bag, 400 M run
**Subbing 15# bar

Strength: Find 3RM Dead Lift

Stamina: 5 rounds at steady pace as a team (if applicable): 3 x DL @3RM, 20 x weighted walking lunges w/ Sand Bag held overhead, Hip Mobility drill
**Weighted walking lunges will be subbed with 15# KB overhead

Work Capacity:

Daniel: 50 pull-ups, run 400M, 21 Thrusters (95#), run 800M, 21 Thrusters (95#), run 400M, 50 pullups
**Scaled to 10 (1 band) pull-ups & thrusters @ 45#

Durability: 1 mile warm down run, Stretch
**Subbing run as long as possible, shooting for a mile, though:)

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10/5/09 - Finally got around to doing this workout, but I didn't make it through the whole thing.

W/U: 9:28
Strength: 75#, 95# as 2RM
Stamina: 3 rounds only, 4:52
Work Capacity: did not attempt
Durability: did not attempt

The warm-up about did me in:). My weekend carb-fest definitely hindered me today. I felt like I weighed 500lbs. during the first 400m run in the warm-up.

SealFit 9.22.09

SealFit 9.22.09: Bellevue (scaled):

Warm Up: Max push-ups 2 min. Max situps 2 min. Max pull-ups 2 min
(**scaling to 1 min. for all exercises)
Push-up reps: 39
Sit-up reps: 54
Pull-up (1 band) reps: 9

Work Capacity / Endurance:

1-mile run with 45# ruck. (**scaling to 1/2 mile, no added weight)
2-rope ascents then 20-squat clean and push-press (95#) (**scaling to 20 rope pulls, 10 squat cleans and push presses w/ 45#)
400 meter run
2-rope ascents then 20-power snatches (95#) (**scaling to 20 rope pulls, 10 - 45# power snatches)
400 meter run
2-rope ascents then 20-thrusters (95#) (**scaling to 20 rope pulls, 10 thrusters (45#))
1-mile run with 45# ruck (**scaling to 1/2 mile, no added weight)

Time: 22:39

Durability: Yoga or Active Stretch, Hydrate, Refuel

Just happy I finished... even scaled, I wasn't sure I could make it:). Really disappointed with my band-assisted pull-up reps in the warm-up. I guess not doing them in a warm-up everyday has taken it's toll.

Thrusters, HPC, & SDHP

Seriously TIRED and sore today. My hips are super tight. I was a dope yesterday and didn't stretch after working out.

Warm-Up:
250 Single-unders
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
10, HSPU progressions (toes on bench)

WOD (Puppies/Buttercup combo):
Complete as many rounds as possible 15 minutes of:
45# Thruster, 5 reps
45# Hang Powercleans, 7 reps
45# Sumo Deadlift High-pull, 10 reps

Rounds: 4 rounds @ 7:25

Just didn't have it today. Stressed out from work and just in a shit rotten mood:).

Deadlifts & Thrusters

I feel like going heavy today. It's been awhile... still nervous about denting my floor, but if it's nice out this afternoon, I might do this outside to eliminate that risk.

Warm-Up:
1 x 400m sprints (legs felt like lead, so I stopped after 1)
10 Ring Rows
10 (1 band) pull-ups
10 Ring dips (1 band)
10 KTC's
20 Ball sit-ups
10, 20# KB Swings

Short Metcon:
"Mini-Cindy"
Complete AMRAP in 5 minutes of:
5 Ring Rows
10 Push-Ups
15 Squats

Rounds: 5 + 5 Ring Rows

CFJax.com 8.25.09:
Thruster
1-1-1

Deadlift
1-1-1

Loads:
Thruster - 55-65-75 (all done outside, which was FUN!)
Deadlift - 115-135-155(PR)

I can now officially say I can deadlift more than my bodyweight (and that's bw BEFORE the weight loss!).

Thrusters felt strong and that probably had to do with the mental aspect of not being afraid to dump the weight if I had to. Next time, I'll try for heavier (basically, I was too lazy to go back inside to get weights:)!)

Side note: I have been feeling REALLY great lately, like REALLY great:). I attribute it to my cleaner eating. My previous anxiety over any type of social situations has dissipated and no more stomach upset after practically every meal. I'm more alert at work (I was always really fuzzy-headed feeling before) and I even had the self-confidence to ask for (and receive) a much deserved promotion! Now, if only all this positive energy/attitude would translate to a pregnancy, I would be on cloud nine. Oh well, it'll happen when it happens. :)

CF Invictus + Thrusters

My metcon for today is taken from CF Invictus from 7.7.09. Looks like a fun one!

Stomach is still feeling a little iffy this morning. I did some research last night and it looks like this can take a few days to get the bacteria/enzymes all up and running again after not eating any kind of meat in a long time.

Warm-Up:
5 min. jump rope
20 Ring Rows
10 KTC's
20 ball sit-ups

Thrusters:
10-10-10

Loads: 55(6/4)-65(5/5)-45(10)

CF Invictus - 7.7.09
Three rounds for time of:
10 Handstand Push-Ups (toes on bench)
20 Ring Dips (**2 bands & scaled to 10**)
40 20 Squats

Time: 6:24
--Round 1: 1:43
--Round 2: 2:11
--Round 3: 2:30

Well, this was a complete disappointment. The warm-up pretty much took all my energy (and it was a SHORT one!). I just don't have much in the tank today due to the past few days of stomach upset and overall ickyness. The thrusters weren't too bad, I just had to split them up and I'm not happy about that.

The metcon had to be scaled back even further after the thrusters and even with that, I wasn't really pushing hard.

Definitely bummed about it, but there's always tomorrow and maybe my system will level out a little by then.

I'm giving this meat eating 2 weeks -- if I don't start feeling normal by then, I guess it's back to the soy crap for me!

Thrusters

Switching up the days a little here since my weekly dinner with Mom has been moved to Tuesday. I don't like to even think about doing a metcon on a full stomach, so I try to do lifting on Wednesday's (the night we typically have dinner). So lifting day is today and I'll be working THRUSTERS! My current goal focus is the 10, 65# thrusters. If I can do this tonight, I'm going to switch my focus to getting one handstand push-up.

Through all this, I'm continuing with my ring rows each day (except rest days) to get closer to that first dead hang pull-up. I want that goal more than anything, but I know it's probably going to be my hardest:).

Warm-Up:
5 min. jump rope
20 Ring Rows
10 HSPU (toes on bench)

Thrusters:
10-10-10

Loads:

Nope, not doing this tonight. Serious stomach distress all day today. Must be my body trying to adjust to the meat. And I thought I was home free! :)

I'll do this tomorrow plus some kind of metcon.

"Nate"

Well, I guess I needed more time off than just one day... so I took FOUR days. I know... and it has been lazy central around here, except I did get alot of cleaning done and two cars washed, so it wasn't a total waste:).

I'm really happy to get back at it today. I always feel like my day is completely worthless if I don't work out.

Warm-Up:
2.5 min. jump rope (300 single unders)
20 Ring Rows
10 HSPU progressions (toes on bench)

"Nate" (Puppies):
Complete AMRAP in 12 min. of:
2 squat muscle-ups (tutorial here)
4 push-ups
8, 15# KB swings

Total Rounds: 14

Thrusters
1-1-1-1-1-1-1

Loads: 45-55-65-75-65-65-65

My goal going into "Nate" was 9 rounds, so I'm thrilled with the 14! The push-ups started getting tough around round 6. I definitely need to work on push-ups more. I saw my push-up strength improve during the burpee challenge, but I've slacked off since then.

The thrusters were tiring after the workout, but I'm thrilled with the 75#s!

CFJax.com - 7.1.09

Off from work tomorrow because of the holiday! Pretty stoked about that:).

Thrusters are a HUGE goat of mine so I figured I should do them as much as possible.

Oh, and I picked up "Good Calories. Bad Calories" from the library yesterday. So far it's a great read! Lots of science and logic:).

Warm-Up:
5 min. jump rope
10 push-ups
10 ring rows
10 KTC's

CFJax.com WOD (scaled) - 7.1.09:
For time -
9 Thrusters, 45#
60 Jumping pull-ups
15 Thrusters, 45#
15 Jumping pull-ups
15 Ring Rows
21 Thrusters, 45#
15 Ring Rows

Time: 10:01

Didn't eat before this workout since I was able to do it earlier in the day (4PM). Felt good up until about the last 2 reps of the thrusters... phew, tough:).

Thrusters, HPC, & SDHP

Warm-Up:
5 min. punching bag/jump rope
10 ring rows
10 push-ups
5 handstand holds
5, 10 sec. (or max) ring holds

Crossfit.com WOD (scaled to women pack):
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

Rounds: 4 (but stopped at 7:42 on the clock)

I didn't do this on Friday night, so I got up this morning to do it. Working out in the morning just DOESN'T work for me:). Had no umph, so I stopped at 4 rounds. This was tough, though. All that bar time, it was hard to keep from losing the grip with my sweaty hands:).

For Real, Pull-ups & WBs

Okay, so once again my slackass-ness is showing. I didn't do this on Friday. Took a pregnancy test, it was negative, so I proceeded to drink instead of work out. Bad idea:). This weekend, which I've decide are rest days anyways, was also very slacky. Didn't work out or do any kind of physical activity whatsoever. However, it was a blast. I got to visit with our family friends who were our neighbors in Italy. Lots of catching up, remembering good times together and EATING:).

I'm anxious to get this workout done this afternoon and looking forward to getting my eating back on track. Felt crappy all weekend.

Warm-Up:
5 min. jog
10 ring rows
10, 15# KB swings
10 HSPU progressions (knees on bench)
20 ball sit-ups

CF.com WOD (6.18.09) -
Puppies:
25 Wall-ball shots (subbing 45# Thrusters)
25 Pull-ups (subbing Ring Rows)
20 Wall-ball shots (45# Thrusters)
20 Pull-ups (Ring Rows)
15 Wall-ball shots (45# Thrusters)
15 Pull-ups (Ring Rows)

Time: 11:31:40
--4:23 after 25 reps
--8:25 after 20 reps
--11:31 after 15 reps

Had to stop after 5 reps on the 20 rep round due to my mom & dad stopping by:). Visited for less than 5 minutes and then went back at it.

Pullups & Wall Balls

I had fun doing the work-out yesterday, despite being dog tired after that 4.5K. It's crazy how much a run takes out of me (& Lucy too, she was dragging:)!). The pilates video I did for warm-up was ab/core work only and there is one part on the video where the instructor says "Stop the urine flow" and it just cracks me up. Who would say such a thing in an exercise video. Weird:)

Warm-Up:
5 min. jump rope
5 min. punching bag
10 ring rows
10, 15# KB swings
10 HSPU progressions (knees on bench)
20 ball sit-ups

CF.com WOD (6.18.09) -
Puppies:
25 Wall-ball shots (subbing 45# Thrusters)
25 Pull-ups (subbing Ring Rows)
20 Wall-ball shots (45# Thrusters)
20 Pull-ups (Ring Rows)
15 Wall-ball shots (45# Thrusters)
15 Pull-ups (Ring Rows)

Time:

Back in the game...

Okay, so I've been MIA for about a week now. I didn't do ANYTHING over that time and I really need to get back into the routine of working out. Starting today. I am finally going to do the CF Invictus WOD from last Tuesday.

I'm also quite behind on my burpee challenge. As of yesterday, I have 395 burpees to make up. I figured that I will do 20 extra (on top of the # for the day) to catch up in about 20 days.

Warm-Up:
5 min. jog
56 burpees
10 band-assisted pull-ups (1 band 2 bands)
20 ball sit-ups
20 burpees
10 KTC's

CrossFit Invictus WOD:
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#'s 45#'s (who am I kidding!)
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time: 5:45

I am seriously out of shape!! Damn me for taking such a long break. I couldn't do the pull-ups with only 1 band, so I had to drop back to 2. The burpees were by far the hardest. Came very close to puking on the last 20. The workout felt good, I was smiling by time I finished:). Happy to be working my tail off again! :)

CF Invictus WOD

I got some great sleep last night. I think this was mostly b/c I wore myself out with those burpees last night. It's not that burpees are even that hard b/c I'm not racing to complete them... it's just daunting to think about doing that many. I need to toughen up again. I've gotten soft on vacation:).

Today, I'm going to borrow CrossFit Invictus' WOD since I wanted to practice front squats anyways. I'll be subbing single-unders for double-unders, though.

Warm-Up:
5 min. jog
5 min. punching bag
47 Burpees
10 band-assisted pull-ups (1 band)
44 Burpees
10 KTC's

CrossFit Invictus WOD:
Front Squat
3-3-3-3
and then,
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#s??
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time:

Did not do any of this tonight except for 60 burpees. Had to help Adam mow/weed the yard since someone might be coming to look at the house on Thursday. I'll do this workout tomorrow b/c it looks fun & not too strenuous. I've been feeling REALLY tired/lethargic since right before I went on vacation. Maybe it's just allergies or laziness:).

"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.

Thrusters - Day 7

Today's WOD is Thrusters!! Thrusters might be my most favorite lift. I tried to go heavier this time (I've never gone more than the 45lb bar)... so I risked alot and went to... 55lbs!!:). Okay, so it's not that heavy, but I'm working up slowly.

Warm-Up:
5 min. jump rope
15 girl push-ups
20 ball sit-ups
5 jumping pull-ups
10 hspu progressions on exercise ball
10 thrusters with 10lb. bar

WOD:
Thrusters, 1-1-1-1-1-1-1
55 lbs.