WOD
Back Squat 5-5-5-5-5 reps
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95, 115, 125, 135, 145(4)
Back squat is probably my favorite lift but I felt pretty weak today. Only managed to get 4 squats with 145#. I was really exhausted...up with Em for more than 3 hours last night. She's been doing really good with sleeping through the night and then last night happened. Talk about taking it's toll on me mentally & physically.
Shouldn't be taking a rest day tomorrow since I took off yesterday, BUT Trey leaves tomorrow morning extremely early so I'll probably just wait until Monday to come back into the gym. I know, I know...I'm such a slacker! :)
Saturday, November 15, 2008
Thursday, November 13, 2008
There goes my manicure!
WOD
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
My time really, really, really sucked (42 something). Since I can't do a muscle up I had to substitute 3 pull ups and 3 dips for every muscle up so the workout looked like this:
100 Squats
15 Kips
15 Ring dips
75 Squats
30 Kips
30 Ring dips
50 Squats
45 Kips
45 Ring dips
25 Squats
60 Kips
60 Ring Dips
Did all kips until I got to the "60" and then my left hand ripped so I had to stop and tape it. I tried to continue, but had to finish last 40 pullups doing jumping pullups. Emmy was also not cooperating today. Thanks Dymphna for getting her out of my hair to finish up!! Hope tomorrow's workout does not involve hands! :)
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
My time really, really, really sucked (42 something). Since I can't do a muscle up I had to substitute 3 pull ups and 3 dips for every muscle up so the workout looked like this:
100 Squats
15 Kips
15 Ring dips
75 Squats
30 Kips
30 Ring dips
50 Squats
45 Kips
45 Ring dips
25 Squats
60 Kips
60 Ring Dips
Did all kips until I got to the "60" and then my left hand ripped so I had to stop and tape it. I tried to continue, but had to finish last 40 pullups doing jumping pullups. Emmy was also not cooperating today. Thanks Dymphna for getting her out of my hair to finish up!! Hope tomorrow's workout does not involve hands! :)
Tuesday, November 11, 2008
Fight Gone Bad!!
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 10# ball
Sumo deadlift high-pull, 75 pounds (Reps) - 55#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) - 55#
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Did FGB with Michelle, which was good motivation because I knew I would have to push myself extremely hard to try and keep up with her. She kicked my butt like I knew she would, but I'm proud to say I got a new PR...252!! That's a 48 point increase from the last time I did this workout.
Hope that one doesn't come around for a little while at least! :)
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 10# ball
Sumo deadlift high-pull, 75 pounds (Reps) - 55#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) - 55#
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Did FGB with Michelle, which was good motivation because I knew I would have to push myself extremely hard to try and keep up with her. She kicked my butt like I knew she would, but I'm proud to say I got a new PR...252!! That's a 48 point increase from the last time I did this workout.
Hope that one doesn't come around for a little while at least! :)
Friday, November 7, 2008
Running felt refreshing in the cool weather...
WOD
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
When a workout involves running I never know what is considered good, mediocre, or horrible.
My time today was 16:48.
I felt like I really pushed myself, but I'm sure my time is still pretty slow.
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
When a workout involves running I never know what is considered good, mediocre, or horrible.
My time today was 16:48.
I felt like I really pushed myself, but I'm sure my time is still pretty slow.
Thursday, November 6, 2008
Yesterday's Today
WOD
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
This was actually yesterday's WOD, but since I had to take Emmy to Vanderbilt Children's Hospital to get tubes in her ears I missed it. Wanted to make it up since pullups were involved that way I could practice my kips.
Completed 5 1/2 rounds doing all kips. Also, did 45# on the Thrusters. Talk about a workout meant for upper body!
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
This was actually yesterday's WOD, but since I had to take Emmy to Vanderbilt Children's Hospital to get tubes in her ears I missed it. Wanted to make it up since pullups were involved that way I could practice my kips.
Completed 5 1/2 rounds doing all kips. Also, did 45# on the Thrusters. Talk about a workout meant for upper body!
Monday, November 3, 2008
Falling behind...
Sunday - WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 6 minutes. Wasn't tired at all, but my grip was really bothering me. Trying to toughen back up my hands...want them tough and manly! lol :)
Monday - WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
My time was horrible, but I also know I didn't really push myself during the workout. Did more talking during the abs & back extensions than actual exercising. Need to concentrate more and push myself harder on the workouts.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 6 minutes. Wasn't tired at all, but my grip was really bothering me. Trying to toughen back up my hands...want them tough and manly! lol :)
Monday - WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
My time was horrible, but I also know I didn't really push myself during the workout. Did more talking during the abs & back extensions than actual exercising. Need to concentrate more and push myself harder on the workouts.
Saturday, November 1, 2008
Thrusters
WOD
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 45, 55, 65, 75, 80, 85, 90. I followed Tanya's numbers that were already on the board. Towards the end I was really struggling. Was going to try for higher than 90, but decided to conserve some energy and work on kips. I did them no problem...you would have thought the other day never happened. I had no problems remembering how to do them. My grip wasn't even bothering me. Got 10 in a row. I did try taking out that extra swing I tend to do, but can only get 2 in a row that way. It's got to be mental!
Trey and I plan on doing the Crossfit Endurance workout, but will probably have to wait until this evening. He's outside staining our new deck and I've been inside finishing up Em's new room. Sssshhh! Don't tell him I'm taking a break from working to do a little blogging! :)
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 45, 55, 65, 75, 80, 85, 90. I followed Tanya's numbers that were already on the board. Towards the end I was really struggling. Was going to try for higher than 90, but decided to conserve some energy and work on kips. I did them no problem...you would have thought the other day never happened. I had no problems remembering how to do them. My grip wasn't even bothering me. Got 10 in a row. I did try taking out that extra swing I tend to do, but can only get 2 in a row that way. It's got to be mental!
Trey and I plan on doing the Crossfit Endurance workout, but will probably have to wait until this evening. He's outside staining our new deck and I've been inside finishing up Em's new room. Sssshhh! Don't tell him I'm taking a break from working to do a little blogging! :)
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