Sorry guys, I have been kinda lax on posting. But I did work out Friday and today.
WOD for 8-7-2009
It's been a LONG time since I've done OHS. I looked back when the last time I did OHS and it was when we did the 4 sets of 15. I managed to get 45# all 15 times. I was working out alone, so I was kinda nervous because there weren't any coaches there to make sure that I was doing it right. So, I took it kinda easy to see where I was at. I did:
I probably could have done 70#, but when I got up to 65# my arms started getting shaky and I started to go forward on the squats. And as Koy says, you have to know your body. I really didn't want to go heavier and possibly hurt myself. So, for my last two reps, I really worked on form and next time I will get at least 75# if not more!
While I was doing my OHS, I noticed something extremely concerning. There was a trainer working with a client and they were doing deadlifts. The guy who was deadlifting was totally rounding his back! And the trainer wasn't saying a word! I should have spoken up. But the guy wasn't paying me to coach him. And then I was thinking that I shouldn't piss the staff off since I was working out there. Note to self, next time I see that trainer teaching him wrong, will speak up.
After the OHS, my friend Amber from work came up to the gym and we did 2 miles on the elliptical. In the past, I used to hate the elliptical, but now, I have come to a love-hate relationship with it. I am starting to enjoy my time on it. I get 20 or so minutes on it and have time to just blank out, listen to my music and get a nice warm up, and a nice cool down. It actually relaxes me.
WOD for 8-9-2009
Knee Push Ups
Thanks to Carrie's Blog, I found out what CFDC did for the Saturday workout. Funny thing is, I have been thinking about doing J.T. for a few days, and since CFDC did it, I went ahead and did it. I couldn't remember what my time was for this the last time I did it, and forgot to look it up. I was hoping for about 11 minutes. That sounded reasonable to me.
I used 15# DB for the shoulder press and the ring dip machine for my substitution, and of course knee push ups (sometimes, I feel like I will be doing these for the rest of my life). I almost did the first set of presses unbroken, but had to stop at rep 16 due to me slacking on form. Dips were another story all together. I only seemed to be able to do 5 in a row. Push ups went well. I got to 15 before I needed to stop and shake my arms out. Last time I did J.T. when I got to my push ups, I went to do my first one and my arms just collapsed! LOL. So, an improvement from last time.
Time from last J.T. on 3-12-09: 16:59
Wow! I totally cut off about 6 minutes off my previous time! Woo hoo! Even though I did a good job, there was a lot of room for improvement. I took a couple of breathing breaks in between movements. And I am still not able to finish a set unbroken. If I can do that, I really think I can cut off about 40 seconds off my time. New goal: J.T. 9 minutes or less!