You're Up and You're Down

WOD for 4-1-2009

WOD #1 with Mel
800m run
max pull ups x 3 rounds
3 rounds of:
10 Glute Ham Sit ups
10 Back Extensions

WOD #2
Front Squat
2-2-2-2-2

Turkish Get-Up
Heavy Single


The first work out went well. My pull ups are improving. The first two rounds I used the green band, and the third round I used the blue band. First round I got 17 without stopping. Second round I got 14. The third round...the blue band is harder than the green for sure. I was able to get 8. Mel helped me a bunch by reminding me to make sure that I push my head through. This should really help when I can finally get the Kip down. I am finally able to do glute ham sit ups! I may be slower at them, but I am getting the range of motion down.

The second workout...fun!!!! I was excited to get to try to get a new front squat PR. Heavy work sets were:
65-75-85-90-05-100

Ok, so I did one more set than was required...but I got greedy!! Thanks KOY for the help with my elbows. Flexibility is an issue, but when I was able to get them higher, the easier the front squat was. The turkish get up was...interesting. My right side is stronger than my left. I was able to get up to 30#, and I got up with the 26# KB but when I was going back down to the ground, my arm gave out.

Diet for yesterday:
Breakfast: oatmeal, bacon, orange
Lunch: Salad with Mediterranean chicken
Dinner: Almond crusted chicken (new recipe...was amazing!!), 1/2c green beans
Snack: Cashews, strawberries
Total Water Intake: 2.5L

Currently Listening to: "Hot N Cold" by Kate Perry