WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Using 1 pood my time was 14:13. Still slow compared to others, but a PR for me by almost 2 minutes. I was dying!!
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Catching up...
Tuesday (Sept. 29th)
WOD
"Isabel"
For time:
Snatch 135 pounds, 30 reps
First time doing Isabel. My time was 3:19 using 55#. Definately need to go up in weight next time. Started off not really liking Snatch. However, the more I do it the more I like it...just takes getting into a rhythm.
Sunday & Monday - Rest Days! :)
Saturday (Sept. 26th)
WOD
‘Fight Gone Bad.’
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Used 14# ball and 55# on SDHP & PP. Got a new PR with a total of 256. Old total was 252. Went up 52 points from last year's Fight Gone Bad.
Friday (Sept. 25th)
WOD
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squ-at clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Used 75# (I think) and my time was 26-something. Those dang GHD's!!
WOD
"Isabel"
For time:
Snatch 135 pounds, 30 reps
First time doing Isabel. My time was 3:19 using 55#. Definately need to go up in weight next time. Started off not really liking Snatch. However, the more I do it the more I like it...just takes getting into a rhythm.
Sunday & Monday - Rest Days! :)
Saturday (Sept. 26th)
WOD
‘Fight Gone Bad.’
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Used 14# ball and 55# on SDHP & PP. Got a new PR with a total of 256. Old total was 252. Went up 52 points from last year's Fight Gone Bad.
Friday (Sept. 25th)
WOD
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squ-at clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Used 75# (I think) and my time was 26-something. Those dang GHD's!!
Wednesday, September 23, 2009
Lynne on crack...
WOD
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Okay, so there's no doing body weight bench press (only did 65#), but I was able to do body weight back squat + 5#. Reason for the extra 5# is because I was too lazy to put a bunch of weights on so I just threw on a 45# on each side. :)
My reps were:
Bench press - 7,8,7,6,7
Pull-ups - 17,12,12,8,14 (not happy about these #'s!!)
Back Squat - 6,5,5,5,6
Definately think I will be sore day after next!
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Okay, so there's no doing body weight bench press (only did 65#), but I was able to do body weight back squat + 5#. Reason for the extra 5# is because I was too lazy to put a bunch of weights on so I just threw on a 45# on each side. :)
My reps were:
Bench press - 7,8,7,6,7
Pull-ups - 17,12,12,8,14 (not happy about these #'s!!)
Back Squat - 6,5,5,5,6
Definately think I will be sore day after next!
Monday, September 21, 2009
20 minutes of Thrusters, HPC & SDHP
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Used 65# & completed 6 rounds. Better than I expected! I thought I did worse today, but after looking it turns out this is the first time I've completed 6 rounds. Now I don't feel as guilty for skipping the gym for a week. (Maybe I just needed the break...haha!)
As for the Zone, I'm miserable. I over did it on our cheat day (Saturday) big time. I don't like being told what I can and cannot eat. Especially since I think I have pretty good self-control and eat pretty healthy. I'm not giving up on it, but I am going to be less strict while Trey is at work. Today I actually had a sandwich...with bread. And it felt good. I told Trey I would continue to be strict with dinner to motivate him. Plus, I have realized that I need to get most of my carbs from veggies and fruit.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Used 65# & completed 6 rounds. Better than I expected! I thought I did worse today, but after looking it turns out this is the first time I've completed 6 rounds. Now I don't feel as guilty for skipping the gym for a week. (Maybe I just needed the break...haha!)
As for the Zone, I'm miserable. I over did it on our cheat day (Saturday) big time. I don't like being told what I can and cannot eat. Especially since I think I have pretty good self-control and eat pretty healthy. I'm not giving up on it, but I am going to be less strict while Trey is at work. Today I actually had a sandwich...with bread. And it felt good. I told Trey I would continue to be strict with dinner to motivate him. Plus, I have realized that I need to get most of my carbs from veggies and fruit.
Tuesday, September 15, 2009
Helen
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
My time was 16:09 which a PR for me...but only by 31 seconds. I used the 16kg kettlebell (is that the 1 pood?).
Not quite sure where I'm losing so much time. My time compared to everyone on the board is really bad. My runs felt fast this morning. And I don't think I'm taking a lot of breaks during the kettlebell swings. I know my kips are kind of sad because I'm only able to do sets of 4 before I lose my grip. But still...I'm lost.
As for the "diet"...it's difficult. I'm already thinking of what I'm going to eat on Saturday which is our splurge day. I'm finding it hard to actually eat the amount of food I'm supposed to...I feel overstuffed. I feel like I'm choosing good food choices for each category, but today I kind of feel like I cheated. I ate oatmeal (low-sugar instant) as 2 of my carb blocks with a peach as the 3rd. Then I had 2 egg whites & bacon as protein and peanut butter as fat. I was so stuffed I wanted to vomit during my workout and it was almost 2 hours later. ?? Does that sound right?
I'm really hoping I don't GAIN weight on this "diet"...
On the plus side, Trey is loving it!
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
My time was 16:09 which a PR for me...but only by 31 seconds. I used the 16kg kettlebell (is that the 1 pood?).
Not quite sure where I'm losing so much time. My time compared to everyone on the board is really bad. My runs felt fast this morning. And I don't think I'm taking a lot of breaks during the kettlebell swings. I know my kips are kind of sad because I'm only able to do sets of 4 before I lose my grip. But still...I'm lost.
As for the "diet"...it's difficult. I'm already thinking of what I'm going to eat on Saturday which is our splurge day. I'm finding it hard to actually eat the amount of food I'm supposed to...I feel overstuffed. I feel like I'm choosing good food choices for each category, but today I kind of feel like I cheated. I ate oatmeal (low-sugar instant) as 2 of my carb blocks with a peach as the 3rd. Then I had 2 egg whites & bacon as protein and peanut butter as fat. I was so stuffed I wanted to vomit during my workout and it was almost 2 hours later. ?? Does that sound right?
I'm really hoping I don't GAIN weight on this "diet"...
On the plus side, Trey is loving it!
Sunday, September 13, 2009
Upper body & 400m runs
WOD
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
No handstand push-ups for me. Instead I used the 45# bar and did Shoulder Press. My time was 26:25. Not a great time. My runs were actually really fast. I think the part that slowed me down was the shoulder press. After the 1st 10 I couldn't even manage to do them in sets of 5...I was down to 2's and 3's.
I started the Zone Diet with Trey this morning. So far, he's loving it and I'm HATING it!! :( It takes waaaay too long to figure out what I'm going to eat. All I wanted to do for lunch was have a turkey sandwich, maybe a few chips and some fruit, but NOOOOOOOO....
It doesn't help that my mouth is extremely sore from the power chain the orthodentist put on Friday. Hopefully once the soreness goes away I will begin feeling differently about the Zone because I will be able to eat more variety. Extremely hard to eat a lot of foods right now. Or I should say extremely painful.
Trying to stay positive though because I agreed to do this for 30 days with him. (What was I thinking?! haha!)
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
No handstand push-ups for me. Instead I used the 45# bar and did Shoulder Press. My time was 26:25. Not a great time. My runs were actually really fast. I think the part that slowed me down was the shoulder press. After the 1st 10 I couldn't even manage to do them in sets of 5...I was down to 2's and 3's.
I started the Zone Diet with Trey this morning. So far, he's loving it and I'm HATING it!! :( It takes waaaay too long to figure out what I'm going to eat. All I wanted to do for lunch was have a turkey sandwich, maybe a few chips and some fruit, but NOOOOOOOO....
It doesn't help that my mouth is extremely sore from the power chain the orthodentist put on Friday. Hopefully once the soreness goes away I will begin feeling differently about the Zone because I will be able to eat more variety. Extremely hard to eat a lot of foods right now. Or I should say extremely painful.
Trying to stay positive though because I agreed to do this for 30 days with him. (What was I thinking?! haha!)
Friday, September 11, 2009
Thursday, September 10, 2009
Wednesday, September 9, 2009
DL & GHD's
WOD (Alt)
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Post time to comments.
Used 135# for DL and my time was 10:34. Have no idea whether that is good or not because I was 1st person to do that wod this morning. Proud of myself for doing GHD's rather than regular sit-ups though.
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Post time to comments.
Used 135# for DL and my time was 10:34. Have no idea whether that is good or not because I was 1st person to do that wod this morning. Proud of myself for doing GHD's rather than regular sit-ups though.
Wednesday, September 2, 2009
Elizabeth
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
So, I thought I did good today with a time of 7:36. However, I only used 75#. Looking at my last Elizabeth time back in August I used 85# in 8:48. Oops! Thought the 75# felt a little light.
On the plus side I continued doing power cleans and got a new PR.
My loads were 85,95,105(PR),110(PR),115(PR),120(F).
I'm disappointed that I used a lighter weight during Elizabeth, but both of my shoulders are really bothering me so I'm glad I didn't go heavier. Hoping they will feel better after taking a break this weekend.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
So, I thought I did good today with a time of 7:36. However, I only used 75#. Looking at my last Elizabeth time back in August I used 85# in 8:48. Oops! Thought the 75# felt a little light.
On the plus side I continued doing power cleans and got a new PR.
My loads were 85,95,105(PR),110(PR),115(PR),120(F).
I'm disappointed that I used a lighter weight during Elizabeth, but both of my shoulders are really bothering me so I'm glad I didn't go heavier. Hoping they will feel better after taking a break this weekend.
Tuesday, September 1, 2009
Row, thrusters, pull-ups...
WOD
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
Post time to comments.
Used 55#...my time was 25:25.
Extremely tired and weak today. Went to gym during lunchtime which was a big mistake because I was already hungry before I started the workout. Could tell that had a lot to do with being so sluggish.
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
Post time to comments.
Used 55#...my time was 25:25.
Extremely tired and weak today. Went to gym during lunchtime which was a big mistake because I was already hungry before I started the workout. Could tell that had a lot to do with being so sluggish.
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