Catching Up

Sorry guys, I have been kinda lax on posting. But I did work out Friday and today.

WOD for 8-7-2009
Overhead squats
1-1-1-1-1-1-1


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:

45-50-55-60-65-65-65

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
J.T.
21-15-9
HSPUs
Ring Dips
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: 9:40

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!

It's Trying to Break Me Down

WOD for 3-12-2009

“J.T.”

21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Holy crap batman....this workout killed me...and I think everyone in the gym. I used the 15# dumbbell for the HSPU. I used the Green band for the ring dips (first time to use a band on ring dips), and knee push ups. Lots of subs there....but I am proud that I finished it! I totally hit muscle failure during the set of the 15 ring dips. Time was 16:59.

I actually did this workout back in November. (11-21-2008). My time then was 9:40. The only thing that I changed this time was adding in the band ring dips. I did jumping ring dips the first time.

What a HUGE difference in time the harder ring dips made! Granted, I did use a band, but to be able to finish with the band is a big improvement for me. I am excited to see what I do next time I do this workout.

Diet for yesterday:
Breakfast: Didn't eat.
Lunch: CHEAT MEAL (For Stepdad's Birthday): Deli chicken sandwhich with cup of baked potato soup..yum
Dinner: salad with grilled chiken and sunflower seeds
Snack: none
Total Water Intake: 1.5L

So, my thoughts on my diet for this day....it sucked. Yeah, I get that I get to eat a cheat meal a couple of times a week, but looking back on this day, it wasn't good overall. I didn't eat breakfast, which was a mistake. Even if it was a piece of fruit, I should have eaten something. Also, not having a snack was a no no. It seems that on days that I work (I had this day off), my diet is not as great as it should be. Water intake tends to be on the lower side. It is possible that this could have contributed to my slower time, but then again, this was a hard workout. I need to make a better effort on my days off to keep my diet spot on.

Currently listening to: "Tuesday" by The Opus Flux (formerly Frolic)