Am I Sweating, Or Are These On My Face?

WOD for 4-9-2009

WOD #1 with Linda
600m run (warmup)
Tabata Pull ups, shuttle runs, and Glute Ham Sit Ups

WOD #2
21-15-9
Deadlift
Front squat
Burpees

The first workout was fun. I am really starting to like tabatas. I usually approach it with the attitude, "It's just 20 seconds!" But it never fails that around oh, the 3rd one, I am like 5 more? Seriously? The 20 seconds keep getting longer, and the 10 seconds rest keeps getting shorter. Oh well. Like I said, fun stuff! I didn't keep track of my numbers. I was just doing as many as I could. Glute Ham Sit Ups are getting easier. Major props to Linda for doing it in the weight vest. I will get there one day!

The second WOD...wow...this was a beating! When Sam was saying that the workout should take about 15 minutes and no longer than 20...I started getting worried. The deadlift was supposed to be bodyweight and the front squat was supposed to be 75% of bodyweight. I obviously scaled back. Deadlifts were done at 125# and front squat was done at 55#.

This was a tough, yet fun, workout. During the set of 21, I felt like I was going to throw up. And during the set of 15, it seemed like a really good idea! During the set of 9 front squats...man, I started to crack. I could feel the tears coming. Sam helped push me through the front squats, and Dee helped me with the burpees. When I finished...I just sat on the floor and cried. Dee came over and put her arms around me, and I just cried. That feeling is so hard to explain. I gave it everything that I had. This workout wore me out. It was one of the best beat downs I have had. Thanks Koy for the encouragement with the deadlifts. I wonder how my form is when I do many reps in a row, and with you telling me that it was looking good, it helped me get through them. And as many times as Koy and Sam tell me, I have problems with the high elbows on front squats....grr......Sam, I really did appreciate your help with that last set of 9. It was tough, but your coaching really helped me.

You guys are one of the reasons that I keep coming to CFDC day after day. There are still things that I struggle with, but with the excellent coaching and support that I get from my friends, I know that I can do this. And any WOD you put in front of me, I am going to complete to the best of my abilities.

Time for the WOD: 16:46

Diet for yesterday:
Breakfast: egg white omelet, bacon, 1/2 c pineapple
Lunch: Salad, with baked chicken & mandrin oranges
Dinner: 2.5 slices of turkey bacon and a handful of almonds (did not feel like cooking or eating after the WOD, but I ate something)
Snack: blackberries, strawberries, turkey bacon, almonds

Currently Listening to: "One Foot Wrong" by Pink

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