Rest Day

Today is a rest day, and I'll probably be resting (even though I missed the WOD yesterday) because Adam is taking me to see "Chicago" at the Roanoke Civic Center. I'm so excited! But it also means I won't have time to catch up on "Nicole". Guess it looks like 2 WOD's on Friday and we know how well THAT works out. I guess it will depend on the WOD. Or maybe I can double up on Saturday, do one in the morning, one in the afternoon.

I can't wait for tonight!!! :)

"Nicole"

Tonight is PK's pizza night with Mom, so I'm going to try to go easy on the pizza and do this WOD after dinner. Might be tough, but I'll see how it goes.

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Should be fun to work on pull-ups since I definitely need the practice. My shoulders/arms are pretty sore from yesterday's shoveling WOD, but I won't be REALLY sore until tomorrow, thank god:).

Shoveling pt. 2

Wow, this was not as fun as I thought it would be:). Times are below:

Round 1 - 4:05
30 shovels (45lb. bar)
30 push-ups (10 regular push-ups, 20 girl push-ups)

Round 2 - 3:24
25 shovels (45lb. bar)
25 girl push-ups

Round 3 - 2:43
20 shovels (45lb. bar)
20 girl push-ups

Round 4 - 2:00
15 shovels (45lb. bar)
15 girl push-ups

Round 5 - 1:09
10 shovels (45lb. bar)
10 girl push-ups

Round 6 - 0:41
5 shovels (45lb. bar)
5 girl push-ups

Total time = 14:02

For w/up, I did the regular joint movements, 3 band-assisted pull-ups, and 10 hspu progression movements on an exercise ball. My arms felt like they were full of lead after the first 30 mock shovels.

Shoveling

I ALMOST didn't do the "Filthy 50" last night, but at the last minute, decided I better since I was already 2 days behind. Skipped doing "Isabel" which was snatches, b/c I don't have anyone to help me with form and I'm a little afraid of the snatch (haha).

So, for the "Filthy 50"
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 15 lbs.
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 10 x 45lbs. & 10 x 10lbs.
20 Back extensions (subbed Supermans)
20 Wall ball shots, 4-5 pound ball (definitely need to get a heavier ball)
15 Burpees
20 Standard Jump Rope Jumps

Needless to say, the Burpees smoked me as usual. Total time was 12:43. Definitely not a good time, but considering I had been slacking off for the past 2 days, it was understandable. Had a few cheetos before the workout.. bad idea:).

Tonight is a fun one, probably a smoker, but still seems like fun.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

I'm going to attempt to do this with a 45lb. barbell. Hopefully I can get the first couple of rounds out with this. If I get to failure, I'll switch to the 10lb. bar.

Filthy Fifty

Well, didn't get to the 5K yesterday. Had a fun afternoon with a buddy instead. So I did the 5k this morning. God, that took FOREVER. Time below:

Run/walk 5K (approx. 3.1 miles)
First 2.5K - 18:30
Last 2.5K - 20:00

Total time for 5K - 38:30

Today's WOD is the "Filthy Fifty". I always have to scale this. The RX'd WOD is below as well as my scaling. I hope to do this this afternoon after a family BBQ, but it might have to wait until tomorrow.

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Puppies (SCALED):
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Last time I did this WOD, I scaled to "Buttercup" (which is 10-15 reps instead of 20). Time was 10:52. Hope to come close to this but with the increase in scaling.

"Grace"

"Grace"
30 Clean & Jerks, 135 lb.

I didn't bother to time this one since it is my first time attempting clean & jerks. I just worked on form.

15 - 10lb. bar C&J's
5 - 45lb. bar C&J's

Today's WOD is : Run 5K. Yippee;) Just what I said I needed to work on. I also need to get back into practicing pull-ups and handstand push-ups. I've gotten out of the routine of doing the progressions as warm-ups. Might wait and do this WOD on Saturday since hopefully Adam and I will be going out tonight. Have to wait and see on this one.

Rest Day

Thank god for this. I couldn't get any sleep last night because I was still so sore from "The Chief" and even had trouble getting out of bed!! This is insane. I've gotta stop skipping days b/c it really makes it that much harder to get my body used to this. Anyways, going to rest up big time today and do NOTHING:).

(Oh! And hope for a back massage from the hubby)

"Michael" Times

This WOD actually felt good, even though I'm really tired after completing it. I was so tight from "The Chief" that the running loosened me up some. However, I'm quickly realizing that I'm an incredibly SLOW runner. Gotta work on that. Below are times:

"Michael"
Three rounds for time of (pack scale):
Run 800 meters (approx. 0.5 mile)
35 back extensions (subbed supermans)
35 situps

Round 1 - 8:46
Round 2 - 8:16
Round 3 - 7:59

Total time - 25:01 (if my addition is correct - I hate adding time, it always throws me).

Michael

Today's WOD is "Michael". Details are below. I'll post times tonight after completion.

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

I'll probably need to scale this. We'll see.

The Chief kicked my tail...

I grossly underestimated the toughness of "The Chief". There was no way I was going to be able to do "Fran" after that one:). Getting upstairs was almost beyond my ability after that. Stats are below:

"The Chief"
Max rounds in 3 minutes of:
45lb. power cleans, 3 reps
6 pushups
9 squats

Rest 1 minute & do 5 cycles.

Cycle 1 - 4 rounds
Cycle 2 - 3 rounds (did girl pushups after first round)
Cycle 3 - 3 rounds (girl pushups)
Cycle 4 - 3 rounds (girl pushups)
Cycle 5 - 2 rounds (girl pushups)

I was actually wheezing a little during the final rounds:)haha.

In total, I did:
45 reps of the 45lb. power cleans
90 pushups
135 squats

Damn good!