Another workout at Crossfit Deep this past Saturday. I am loving getting back into the Crossfit regimen again. Sarah and David were unable to make it this past weekend, but Phoenix and I still went. And Carrie came! It was great working out with her again. This was a fun WOD, granted, I am weird so I thought it was fun, yet exhausting!
WOD:
3 rounds with 1 minute at each station:
SDHP with kettlebells
Burpees (Ok...not so much fun)
Jumping Air Squats (Did some regular air squats, Eric said that if we were tired to do regular air squats to get more reps in)
Ab Mat Sit Ups
Rest
I ended up getting 205 reps total. My strengths were the sit ups and the SDHP. I used the 26# KB for the SDHP. Another lift that I have greatly missed. It was great that Eric and Koy FINALLY came back! I am really happy that Koy was there. When we were doing the SDHP, Koy helped Phoenix with his technique, which we really didn't get that help when Koy wasn't there. Eric also motivated us on the burpess and jumping squats. I realize that when all the coaches aren't there it is more difficult to help everyone with their form, so it was wonderful to have that critique again.
Phoenix still isn't 100% sold on CrossFit, but I am thinking that if I keep bringing him, he will come around. I am just happy that he comes, even if it is just for me. I think his score was 175ish. When we were finally able to start breathing again, we went to Cafe Brazil for breakfast/lunch. I had some yummy crepe with chicken and spinch and also tried part of Carrie's Egg Sandwich, which was quite yummy too! Then, we HAD to introduce Carrie to our latest obsession...YOGURTLAND! Seriously....one of the best things to come around in who knows how long. Phoenix and I have made it our mission to convert all of our friends to the wonderfulness of Yogurtland. So far, we are 3 for 3! After our mini crossfit reunion....I think we all need to go to Yogurtland....any takers?
Showing posts with label SDHP. Show all posts
Showing posts with label SDHP. Show all posts
Monday, April 26, 2010
Thursday, June 4, 2009
Flames Will Rise and Devour Me
WOD for 6-3-2009
"Fight Gone Bad"
Three rounds of:
Wall-ball, 10 pound ball,
Sumo deadlift high-pull, 45 pounds (Reps)
Box Jump, (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)
I LOVE Fight Gone Bad! Seriously! 15 minutes of pure fun and work! First time I did FGB was over the Thanksgiving break last year. I finished with 224 reps. Then, I had used the 6# ball, and 35# for the Push Press and Sumo Deadlift High Pull. Now, I am doing the press and SDHP Rx'd. Box jumps...still a different story. I did 5 regular box jumps each round, and then switched to box steps. Still, a fantastic workout. I started on wall balls, and I think that's a pretty good strategy since this is my least favorite. Just go ahead and get it out of the way.
Round 1:
Wall Balls: 24
SDHP: 16
BJ: 20
PP: 17
Row: 11
Round 2:
Wall Balls: 20
SDHP: 14
BJ: 18
PP: 16
Row: 11
Round 3:
Wall Balls: 16
SDHP: 17
BJ: 22
PP: 17
Row: 10
Total: 249..new PR! Can't wait for the next FGB!
Diet for yesterday:
Breakfast: cheat meal, 2 biscuits and 2 pieces of bacon, 1/2c yogurt, 8 almonds
Lunch: Salad, spinach stuffed chicken, 12 almonds, 3 walnuts
Dinner: 4 slices of turkey, 5 walnuts, salad
Snack: strawberries and pecans
Total Water Intake: 2L
Currently Listening to: "Firebreather" by THRICE
"Fight Gone Bad"
Three rounds of:
Wall-ball, 10 pound ball,
Sumo deadlift high-pull, 45 pounds (Reps)
Box Jump, (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)
I LOVE Fight Gone Bad! Seriously! 15 minutes of pure fun and work! First time I did FGB was over the Thanksgiving break last year. I finished with 224 reps. Then, I had used the 6# ball, and 35# for the Push Press and Sumo Deadlift High Pull. Now, I am doing the press and SDHP Rx'd. Box jumps...still a different story. I did 5 regular box jumps each round, and then switched to box steps. Still, a fantastic workout. I started on wall balls, and I think that's a pretty good strategy since this is my least favorite. Just go ahead and get it out of the way.
Round 1:
Wall Balls: 24
SDHP: 16
BJ: 20
PP: 17
Row: 11
Round 2:
Wall Balls: 20
SDHP: 14
BJ: 18
PP: 16
Row: 11
Round 3:
Wall Balls: 16
SDHP: 17
BJ: 22
PP: 17
Row: 10
Total: 249..new PR! Can't wait for the next FGB!
Diet for yesterday:
Breakfast: cheat meal, 2 biscuits and 2 pieces of bacon, 1/2c yogurt, 8 almonds
Lunch: Salad, spinach stuffed chicken, 12 almonds, 3 walnuts
Dinner: 4 slices of turkey, 5 walnuts, salad
Snack: strawberries and pecans
Total Water Intake: 2L
Currently Listening to: "Firebreather" by THRICE
Wednesday, April 29, 2009
Hit You In The Sweet Spot
WOD for 4-28-2009
WOD # 1
800m run
22 SDHP
500m row
22 SDHP
800m run
WOD #2
5-4-3-2-1
Snatch
100m weighted carry
Monday, I was supposed to be playing in a charity golf tournament...stupid rain...so, instead of going to CFDC, I took a REAL rest day. No work, no working out...just plain resting. I really needed it. Granted, I just sat around the house and caught up on Tivo, but I really did just need the day off. I should take more of these....just not in the cards right now though.
WOD #1 was from Monday (which I missed). It was rough! The first run wasn't too bad. I feel like I made good time for me. On the SDHP, I used 65#, which was 20 more pounds than I have done in a workout. No clue what my one rep max is with this lift, but I am interested to see. The weight wasn't too bad...the first set. The second set...man, it felt like it weighed a ton! Time wasn't the best for this workout. I rested a lot more during the SDHPs than I should have.
Time: 19:50
WOD #2:
Snatch...hate it...which means that I should do tons more right? Normally, I would do 45# for the snatch. I have some issues with my form. 45#, good form, 50# ok, and 55#...I usually end up messing up. Either going to far forward, not getting low enough in my squat, or going backwards. But that was a couple of months ago. I did use 55# in this workout. I had a few mistakes, but I really do think I am improving overall. The other part of this workout was the carries...For the first 2 carries, I used 60# (2-30# DB)...wow...heavy. I probably used too much weight because my arms were shot after the first WOD. The 3rd one I used 2-26# KB, and for the last two....I used the 26# KB. Kinda sucks having to go down so much weight. But next time, I think that I will just start off with the 2 26# KB and I should be able to finish with just that weight.
Time: 11:20
Diet for yesterday:
Morning snack: peanuts and strawberries
Lunch: 1 club sandwich from Jason's Deli (minus the bread), mixed fruit, 3 almonds
Snack when I got home: 7 peanuts (no more snacks before workout, makes my stomach queasy)
Dinner: 1 beer (corona), 2 strips of pork tenderloin, maybe 2 ounces of chicken, 1/2 potsticker (didn't eat all of the potatoes in it, maybe 2 small bites), 1/2 oatmeal cookie, and then blackberries (when I got home from Liver Rounds)
Total water intake: 1.5L
Yep, diet not great for this day. It was crazy busy at work, and we didn't have time to run to the cafeteria and get food. And of course, the one day where I don't bring snacks and meals, is the one day that I don't get to eat. Lesson learned!
Currently Listening to "Wrestlers" by Hot Chip
WOD # 1
800m run
22 SDHP
500m row
22 SDHP
800m run
WOD #2
5-4-3-2-1
Snatch
100m weighted carry
Monday, I was supposed to be playing in a charity golf tournament...stupid rain...so, instead of going to CFDC, I took a REAL rest day. No work, no working out...just plain resting. I really needed it. Granted, I just sat around the house and caught up on Tivo, but I really did just need the day off. I should take more of these....just not in the cards right now though.
WOD #1 was from Monday (which I missed). It was rough! The first run wasn't too bad. I feel like I made good time for me. On the SDHP, I used 65#, which was 20 more pounds than I have done in a workout. No clue what my one rep max is with this lift, but I am interested to see. The weight wasn't too bad...the first set. The second set...man, it felt like it weighed a ton! Time wasn't the best for this workout. I rested a lot more during the SDHPs than I should have.
Time: 19:50
WOD #2:
Snatch...hate it...which means that I should do tons more right? Normally, I would do 45# for the snatch. I have some issues with my form. 45#, good form, 50# ok, and 55#...I usually end up messing up. Either going to far forward, not getting low enough in my squat, or going backwards. But that was a couple of months ago. I did use 55# in this workout. I had a few mistakes, but I really do think I am improving overall. The other part of this workout was the carries...For the first 2 carries, I used 60# (2-30# DB)...wow...heavy. I probably used too much weight because my arms were shot after the first WOD. The 3rd one I used 2-26# KB, and for the last two....I used the 26# KB. Kinda sucks having to go down so much weight. But next time, I think that I will just start off with the 2 26# KB and I should be able to finish with just that weight.
Time: 11:20
Diet for yesterday:
Morning snack: peanuts and strawberries
Lunch: 1 club sandwich from Jason's Deli (minus the bread), mixed fruit, 3 almonds
Snack when I got home: 7 peanuts (no more snacks before workout, makes my stomach queasy)
Dinner: 1 beer (corona), 2 strips of pork tenderloin, maybe 2 ounces of chicken, 1/2 potsticker (didn't eat all of the potatoes in it, maybe 2 small bites), 1/2 oatmeal cookie, and then blackberries (when I got home from Liver Rounds)
Total water intake: 1.5L
Yep, diet not great for this day. It was crazy busy at work, and we didn't have time to run to the cafeteria and get food. And of course, the one day where I don't bring snacks and meals, is the one day that I don't get to eat. Lesson learned!
Currently Listening to "Wrestlers" by Hot Chip
Friday, April 24, 2009
'Cause I'd Rather Feel Pain Than Nothing At All
WOD for 4-23-2009
WOD #1:
5 Rounds
10 Sumo Deadlift High Pull
5 HSPU
WOD #2:
Back Squat
3-3-3-3-3
While browsing through other CrossFit sites, I came across the WOD #1. It looked like a lot of fun, so Linda and I did this one. For the SDHP, I used 45#. This was fairly eary. I should have gone with more weight, but with the back squat workout, I didn't want to go too heavy. For my HSPU, I subbed 20# dumbbells. Time for the WOD was 5:11. This is actually a fantastic warm up. A great intense 5 minute workout. I felt great when it was time for back squats!
WOD #2: Back Squats.
I really needed this workout after yesterday! I was so ready for this! I did low bar back squat instead of high bar. Low bar back squat is soooo much more comfortable than high bar. Old 2 rep PR was 105#. I knew that I wanted to get at least 120#.
The Work Set looked like this:
105-110-115-120-130 (PR)
A new PR by 25! Great progress in my opinion. Weight days are my favorite. I feel like I can really see improvement. It's hard to argue with a 25# jump. Back in high school, we did squats. But I was never able to break 90, nor did I ever add any weight. The entire 4 years of high school, I would work up to 95# and that was it. I never went any higher. With just a few months of Crossfit, I not only have gotten the 95#, but have increased my max to 130#. I wonder what the difference is between then and now. I thought was in better shape back in high school, but with Crossfit I have been able to lift more than I ever thought I could. Maybe it's the diet. Maybe it's the amazing coaches. Maybe it's the people I workout with that give me that extra motivation. Maybe it's my decision to be better than I was before. It's all of those things and so much more! If only there was Crossfit in high school....
Diet for yesterday:
Morning snack on the drive to work: 15 peanuts
Breakfast: Egg white omelet, 1 orange, 1 cup strawberries, 5 almonds
Lunch: 1 1/2 chicken breasts (normally I would just eat one, but trying to increase protein), 1 1/2 cups mixed vegetables
Snack: 1 cup blackberries, 12 almonds
Dinner: Salad with mixed vegetables & 3 baked chicken strips cut up in the salad
Total Water Intake: ~2.5L
Currently Listening to: "Pain" by Three Days Grace
WOD #1:
5 Rounds
10 Sumo Deadlift High Pull
5 HSPU
WOD #2:
Back Squat
3-3-3-3-3
While browsing through other CrossFit sites, I came across the WOD #1. It looked like a lot of fun, so Linda and I did this one. For the SDHP, I used 45#. This was fairly eary. I should have gone with more weight, but with the back squat workout, I didn't want to go too heavy. For my HSPU, I subbed 20# dumbbells. Time for the WOD was 5:11. This is actually a fantastic warm up. A great intense 5 minute workout. I felt great when it was time for back squats!
WOD #2: Back Squats.
I really needed this workout after yesterday! I was so ready for this! I did low bar back squat instead of high bar. Low bar back squat is soooo much more comfortable than high bar. Old 2 rep PR was 105#. I knew that I wanted to get at least 120#.
The Work Set looked like this:
105-110-115-120-130 (PR)
A new PR by 25! Great progress in my opinion. Weight days are my favorite. I feel like I can really see improvement. It's hard to argue with a 25# jump. Back in high school, we did squats. But I was never able to break 90, nor did I ever add any weight. The entire 4 years of high school, I would work up to 95# and that was it. I never went any higher. With just a few months of Crossfit, I not only have gotten the 95#, but have increased my max to 130#. I wonder what the difference is between then and now. I thought was in better shape back in high school, but with Crossfit I have been able to lift more than I ever thought I could. Maybe it's the diet. Maybe it's the amazing coaches. Maybe it's the people I workout with that give me that extra motivation. Maybe it's my decision to be better than I was before. It's all of those things and so much more! If only there was Crossfit in high school....
Diet for yesterday:
Morning snack on the drive to work: 15 peanuts
Breakfast: Egg white omelet, 1 orange, 1 cup strawberries, 5 almonds
Lunch: 1 1/2 chicken breasts (normally I would just eat one, but trying to increase protein), 1 1/2 cups mixed vegetables
Snack: 1 cup blackberries, 12 almonds
Dinner: Salad with mixed vegetables & 3 baked chicken strips cut up in the salad
Total Water Intake: ~2.5L
Currently Listening to: "Pain" by Three Days Grace
Thursday, March 26, 2009
Here At The Top of The World
WOD for 3-25-2009
"Tabata Fight Gone Bad"
Complete 8 Tabata intervals (20 seconds on, 10 seconds rest) for each of the following:
Wall-Ball
Sumo-Deadlift-High-Pull
Box Jump
Push-Press
Row (calories)
WOW! This was an amazing workout! I loved it!! (Yeah...it does kinda suck in the middle of it...but oh well!) Workouts like this is why I continue to love coming to CrossFit every day. Granted, I loved "Fight Gone Bad" any way, but this might even be more fun! (If that is possible.)
I had some positive things on this workout. For the first time, I did a weight as prescribed! For the girls, the Rx weight was 45# for both Push-Press and Sumo-Deadlift-High-Pull. I managed to do both weights without a lot of difficulty! It is a great feeling that I am getting better, and seeing progress by being able to do some things Rx'd.
Box jumps are getting better. I am still using the small box. I started getting a shin splint during warm up....not fun...let me tell you! So, for the box jumps, I alternated between box jumps and step ups. Next time though....full Rx'd! No Subs (well, still might be using the small box, but for sure no step ups!)
Numbers for Tabata Fight Gone Bad:
Wall Ball: 63 using the 10# ball (Rx'd...last time I did FGB I used the 6#)
Push Press: 56 with 45# (Rx'd...last time I used 35#)
Box Jumps: 66 (1/2 jumps & 1/2 step ups)
Sumo-Deadlift-High-Pull: 60 (Rx'd...last I used 35#)
Row: 45
Total: 290
Ok, I did want to break 300 on this, but I will take the smaller victory by using the prescribed weight...one thing at time right?
Diet for Yesterday:
Breakfast: egg white omelet and bacon
Lunch: salad with baken chicken
Dinner: 3 slices of turkey, 7 almonds
Snack: blood orange, strawberries, blackberries, a few peanuts, 2 slices of turkey
Total Water Intake: 2L
Currently Listening to: "Cold Cash and Colder Hearts" by Thrice
"Tabata Fight Gone Bad"
Complete 8 Tabata intervals (20 seconds on, 10 seconds rest) for each of the following:
Wall-Ball
Sumo-Deadlift-High-Pull
Box Jump
Push-Press
Row (calories)
WOW! This was an amazing workout! I loved it!! (Yeah...it does kinda suck in the middle of it...but oh well!) Workouts like this is why I continue to love coming to CrossFit every day. Granted, I loved "Fight Gone Bad" any way, but this might even be more fun! (If that is possible.)
I had some positive things on this workout. For the first time, I did a weight as prescribed! For the girls, the Rx weight was 45# for both Push-Press and Sumo-Deadlift-High-Pull. I managed to do both weights without a lot of difficulty! It is a great feeling that I am getting better, and seeing progress by being able to do some things Rx'd.
Box jumps are getting better. I am still using the small box. I started getting a shin splint during warm up....not fun...let me tell you! So, for the box jumps, I alternated between box jumps and step ups. Next time though....full Rx'd! No Subs (well, still might be using the small box, but for sure no step ups!)
Numbers for Tabata Fight Gone Bad:
Wall Ball: 63 using the 10# ball (Rx'd...last time I did FGB I used the 6#)
Push Press: 56 with 45# (Rx'd...last time I used 35#)
Box Jumps: 66 (1/2 jumps & 1/2 step ups)
Sumo-Deadlift-High-Pull: 60 (Rx'd...last I used 35#)
Row: 45
Total: 290
Ok, I did want to break 300 on this, but I will take the smaller victory by using the prescribed weight...one thing at time right?
Diet for Yesterday:
Breakfast: egg white omelet and bacon
Lunch: salad with baken chicken
Dinner: 3 slices of turkey, 7 almonds
Snack: blood orange, strawberries, blackberries, a few peanuts, 2 slices of turkey
Total Water Intake: 2L
Currently Listening to: "Cold Cash and Colder Hearts" by Thrice
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