WOD for 6-10-2009
Tabata Deadlift
Ok...so I missed Monday and Tuesday. Trying to get a routine developed for school. So far, school sucks. I go to class from 9-12ish, and then come home, break for lunch, and then study pretty much from 1-9. Thing is, I read the stuff, and I don't really know how much I am learning right now. Not to the cramming phase yet. Just the making notes stage. Would rather be running or doing burpees than sitting at my table writing and writing and writing. No clue how peole who work 9-5 jobs can do this all day! I get so bored sitting in one place! Ok..to the workout.
I used 125# for the workout. I really wanted to do 150#, but I was warming up and I felt something wrong in my back...so I went to 125#. Got 37 reps...should have been much much more since deadlift is one of my best lifts. Probably shouldn't have even done the WOD, but I wanted to. My back is oh so sore! Oh well...yeah for motrin! Well, sorry this isn't long guys, but I am late for hitting the books!
Diet for yesterday:
Breakfast: egg whites, turkey bacon, 3 strawberries, 6 almonds
Lunch: 4 turkey slices, almonds, 3 carrots
Dinner: none
Total Water Intake: a freaking lot!
Diet for today:
Breakfast: didn't eat, did 6AM WOD
Lunch: 3 slices of turkey, 4 almonds.
*not really hungry, so just not eating.
Wednesday, June 10, 2009
Sunday, June 7, 2009
No Ifs Ands or Buts...These Kids Got Guts!
WOD for 6-7-2009
Push Press
10-10-10
Met Con:
21-15-9
Box Jumps
Push Ups
Pull Ups
So normally I blog the day after my workout, but I start school tomorrow, so I figured I would go ahead, blog now and get it out of the way. Today was a pretty low key today. Finished an 8 day working streak...man...54 hours takes a lot out of you. So, for the first half of the day I just relaxed...such a strange feeling actually.....People at work always ask me where I find the energy to go workout after working a shift, thing is, you just do it. Yeah, you are a little tired, but you go and do it. You are either tired at 5 in the morning working out, or at 5 in the afternoon. People need to stop making excuses and just get their butts in the gym and go work out. Ok...no idea where that little tandem came from.....ok, back to the WOD.
Push Press....I was really excited to do this (I must sound like a friggin' after school special....excited to do a workout? :) My upper body strength is one thing that has always been lacking. I have got really strong legs, and I just wish that I could build up my upper body as quickly as I have my lower body. I can do the Rx'd weight for girls in FGB, which is a plus in my "win" column for being able to do SOMETHING Rx'd. The trick to this workout wasn't just about strength, it was about endurance. Can you do the weight 10 times without resting?
Working Sets:
45-55-65-75x 8
I felt that starting off with the 45# was a good place since I knew that I could do 10 of those. Then we went up to 55#...still felt good with that weight. So, for the third set, we jumped to 65#. Still felt really good after the 65#, so for "fun", I tried 75#. I knew I could get it at least once. Several months ago, I did 90# once, so 75# once shouldn't have been a problem. Well, I did 75# 8 times....I ALMOST had the last 2. My arms were so tired. I will take the eight!
Then, I did a cool down with Carrie. 3 rounds: 15 glute ham sit ups, 15 back extensions.
I thought that the workout was done after that...but oh no...Spencer had a nice little Met Con for us. 21-15-9 Box jumps, push ups, pull ups....grrr...and I didn't wear tennis shoes today. So, I substituted box steps. I used the medium box for the step ups. I figured that doing step ups on the small box wouldn't do me much good. By going to the taller box it was definitely more tiring than the smaller box. Still doing knee push ups, but they are 1000X easier than when I started. I can knock out those push ups fairly quickly now. Pull ups...used the green band. I need to get back to the blue band. I can do several with the blue band, just nervous because they aren't as consistent.
Time for Met Con:
5:46
Diet for Today:
Breakfast: 2 whole wheat flax seed waffles (recipe taken from another Crossfit site, threw in several almonds), scrambled egg whites (cooked in 1tsp olive oil), 2 peaches,
Lunch: breakfast was eaten later in the morning, so no lunch for me
Dinner: chest meal! sandwich from Baker's Brothers (only ate half the bread), 1/2c baked potato soup, 9 almonds, 3 carrots, 2 strawberries
Total Water Intake: 2.5L
Push Press
10-10-10
Met Con:
21-15-9
Box Jumps
Push Ups
Pull Ups
So normally I blog the day after my workout, but I start school tomorrow, so I figured I would go ahead, blog now and get it out of the way. Today was a pretty low key today. Finished an 8 day working streak...man...54 hours takes a lot out of you. So, for the first half of the day I just relaxed...such a strange feeling actually.....People at work always ask me where I find the energy to go workout after working a shift, thing is, you just do it. Yeah, you are a little tired, but you go and do it. You are either tired at 5 in the morning working out, or at 5 in the afternoon. People need to stop making excuses and just get their butts in the gym and go work out. Ok...no idea where that little tandem came from.....ok, back to the WOD.
Push Press....I was really excited to do this (I must sound like a friggin' after school special....excited to do a workout? :) My upper body strength is one thing that has always been lacking. I have got really strong legs, and I just wish that I could build up my upper body as quickly as I have my lower body. I can do the Rx'd weight for girls in FGB, which is a plus in my "win" column for being able to do SOMETHING Rx'd. The trick to this workout wasn't just about strength, it was about endurance. Can you do the weight 10 times without resting?
Working Sets:
45-55-65-75x 8
I felt that starting off with the 45# was a good place since I knew that I could do 10 of those. Then we went up to 55#...still felt good with that weight. So, for the third set, we jumped to 65#. Still felt really good after the 65#, so for "fun", I tried 75#. I knew I could get it at least once. Several months ago, I did 90# once, so 75# once shouldn't have been a problem. Well, I did 75# 8 times....I ALMOST had the last 2. My arms were so tired. I will take the eight!
Then, I did a cool down with Carrie. 3 rounds: 15 glute ham sit ups, 15 back extensions.
I thought that the workout was done after that...but oh no...Spencer had a nice little Met Con for us. 21-15-9 Box jumps, push ups, pull ups....grrr...and I didn't wear tennis shoes today. So, I substituted box steps. I used the medium box for the step ups. I figured that doing step ups on the small box wouldn't do me much good. By going to the taller box it was definitely more tiring than the smaller box. Still doing knee push ups, but they are 1000X easier than when I started. I can knock out those push ups fairly quickly now. Pull ups...used the green band. I need to get back to the blue band. I can do several with the blue band, just nervous because they aren't as consistent.
Time for Met Con:
5:46
Diet for Today:
Breakfast: 2 whole wheat flax seed waffles (recipe taken from another Crossfit site, threw in several almonds), scrambled egg whites (cooked in 1tsp olive oil), 2 peaches,
Lunch: breakfast was eaten later in the morning, so no lunch for me
Dinner: chest meal! sandwich from Baker's Brothers (only ate half the bread), 1/2c baked potato soup, 9 almonds, 3 carrots, 2 strawberries
Total Water Intake: 2.5L
Saturday, June 6, 2009
What's The Price To Pay For Glory
WOD for 6-5-2009
Snatch:
2-2-2-2-2
Rest 5 Minutes:
10-9-8-7-6-5-4-3-2-1
KB swings
Burpess
Snatch...still my least favorite lift. I am improving though. I did get a 5# PR. I probably could have done more, but I was really wanting to work on my form. I am still having problems landing in the bottom position of the overhead squat. But I would drop as far as I could, and go down until I hit the bottom position of the overhead squat, hold it for a few seconds, and then come back up.
Working Set:
35-40-45-50-55
I know that 55# isn't that much weight, but I would much rather get good form and gradually increase weight.
For the Met Con...we actually did this Met Con back on 2-19-2009. My time last time was 8:42 with the 26# KB. This time, my time was 8:33 with the 35# KB! So, not only did I increase in weight, but my time was faster! FTW!!! Burpees still suck, but I get through them no matter how ugly they look!
On another note...I was bored yesterday at work....so, I had one of the techs do an EKG on me. Well, my resting heart rate is in the 40s. Normal heart rate is between 60-100. So, this means that my heart is much stronger than it was in the past. My heart rate last year would usually run in the 70s-80s. So, thanks to Crossfit, my heart is pumping strong and being tons more efficient! Which is good because, I only get one heart...and I kinda want to keep this one for a while.
Diet for yesterday:
Breakfast: egg white omelet, 1/2c yogurt, 1c pineapple, 5 walnuts, 3 almonds
Lunch: Salad, tortilla crusted chicken (took the breading off and just ate the chicken), mixed vegetables, 2 tablespoons almond butter
Dinner: Chicken sandwich from Chick-Fila (minus the bread), salad, 9 pecans, 1 tablespoon almond butter
Total Water Intake: 1.5L
Currently Listening to: "What It Is To Burn" by Finch
Snatch:
2-2-2-2-2
Rest 5 Minutes:
10-9-8-7-6-5-4-3-2-1
KB swings
Burpess
Snatch...still my least favorite lift. I am improving though. I did get a 5# PR. I probably could have done more, but I was really wanting to work on my form. I am still having problems landing in the bottom position of the overhead squat. But I would drop as far as I could, and go down until I hit the bottom position of the overhead squat, hold it for a few seconds, and then come back up.
Working Set:
35-40-45-50-55
I know that 55# isn't that much weight, but I would much rather get good form and gradually increase weight.
For the Met Con...we actually did this Met Con back on 2-19-2009. My time last time was 8:42 with the 26# KB. This time, my time was 8:33 with the 35# KB! So, not only did I increase in weight, but my time was faster! FTW!!! Burpees still suck, but I get through them no matter how ugly they look!
On another note...I was bored yesterday at work....so, I had one of the techs do an EKG on me. Well, my resting heart rate is in the 40s. Normal heart rate is between 60-100. So, this means that my heart is much stronger than it was in the past. My heart rate last year would usually run in the 70s-80s. So, thanks to Crossfit, my heart is pumping strong and being tons more efficient! Which is good because, I only get one heart...and I kinda want to keep this one for a while.
Diet for yesterday:
Breakfast: egg white omelet, 1/2c yogurt, 1c pineapple, 5 walnuts, 3 almonds
Lunch: Salad, tortilla crusted chicken (took the breading off and just ate the chicken), mixed vegetables, 2 tablespoons almond butter
Dinner: Chicken sandwich from Chick-Fila (minus the bread), salad, 9 pecans, 1 tablespoon almond butter
Total Water Intake: 1.5L
Currently Listening to: "What It Is To Burn" by Finch
Friday, June 5, 2009
Feels Like Fire Inside of Your Veins
WOD for 6-4-2009
100m Row Sprints x 6
So, the real workout for yesterday was 100m sprints. For the first time, I think EVER , I was excited to run. I know, I think hell must be freezing over or something. I hate running, with a passion. Maybe because it was just 100m, I wasn't thinking that it was going to be bad. Well....on my way to the gym....about halfway down the tollway, I look over at my bad, and realize that I forgot my flipping tennis shoes. (I was coming from work, so I was in my scrubs and crocs). So, yeah...that really kinda sucked. (Seriously, did not forget them on purpose, even though Sam said I did....)
Koy was going to let me run outside barefoot, but Sam said no. So, I got to do 100m Row Sprints. Grrr....
Times looked like this:
1. 20s (Damper 3 setting)
2. 21s (Damper 3 setting)
3. 21s (Damper 4 Setting)
4. 22s (Damper 4 Setting)
5. 21s (Damper 5 Setting)
6. 21s (Damper 7 Setting)
I stayed consistent over the 6 sprints. Next time, I want to get sub 20.
Diet for yesterday:
Breakfast: egg white omelet, 9 almonds, 1c strawberries
Lunch: Salad, cajun pork loin, 1/2 wheat roll, 8 walnuts
Dinner: 4 slices of turkey, salad with sunflower seeds, 7 almonds
Total Water Intake: 1.5L
Currently Listening to: "Blood Clots And Black Holes" by THRICE
100m Row Sprints x 6
So, the real workout for yesterday was 100m sprints. For the first time, I think EVER , I was excited to run. I know, I think hell must be freezing over or something. I hate running, with a passion. Maybe because it was just 100m, I wasn't thinking that it was going to be bad. Well....on my way to the gym....about halfway down the tollway, I look over at my bad, and realize that I forgot my flipping tennis shoes. (I was coming from work, so I was in my scrubs and crocs). So, yeah...that really kinda sucked. (Seriously, did not forget them on purpose, even though Sam said I did....)
Koy was going to let me run outside barefoot, but Sam said no. So, I got to do 100m Row Sprints. Grrr....
Times looked like this:
1. 20s (Damper 3 setting)
2. 21s (Damper 3 setting)
3. 21s (Damper 4 Setting)
4. 22s (Damper 4 Setting)
5. 21s (Damper 5 Setting)
6. 21s (Damper 7 Setting)
I stayed consistent over the 6 sprints. Next time, I want to get sub 20.
Diet for yesterday:
Breakfast: egg white omelet, 9 almonds, 1c strawberries
Lunch: Salad, cajun pork loin, 1/2 wheat roll, 8 walnuts
Dinner: 4 slices of turkey, salad with sunflower seeds, 7 almonds
Total Water Intake: 1.5L
Currently Listening to: "Blood Clots And Black Holes" by THRICE
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
Tuesday, June 2, 2009
Late Night, Breaks Lock, Hear the Tires Squeal
WOD for 6-1-2009
Deadlift:
1-1-1-1-1-1-1
Deadlift! My Favorite lift! Of course seeing this on the blog made me pumped! I was looking forward to doing this lift. Last time I did this, I did really well. So...new PR was what I had been envisioning all day. I get to the workout, and was still thinking about my new PR that I was going to set.
Working set looked like:
150-160-180-190-200-215 (f)-215(f)---FTL! :(
Hmm...so....the new PR was not set today. In fact, I didn't even get my one rep max that I had gotten on 5/17 of 225#. Not sure what went wrong today. Pulling 215# off the ground was nothing, but couldn't rotate my shoulders back to finish the lift. When I was doing 200#, my back started rounding, and then it rounded again on the 215# attempts. When I failed at 215#, I think my mind started taking over, and maybe got down on myself. That's the only thing I can think of that might have affected my performance. No excuses for today. I got plenty of sleep, ate well. Just didn't perform like I wanted to. I guess everyone has those days. While I am not thrilled that I didn't get a new PR, I am still happy with my overall progress. I am pulling 200# consistently. I never thought that I would be able to pull 200#.
It's all about your attitude. I am going to try to have a better attitude on days that I don't do as well as I would like. No point in beating yourself up, this will just make you feel worse. Like Sandy says, some days, it's just about finishing. If you finish, you win. And Crossfit is all about winning and doing the best you can do. Some days you do better than others. I love this gym!
Diet for yesterday:
Breakfast: 1/2c oatmeal, 1 scoop scrambled eggs, 1/2c yogurt, 12 almonds
Lunch: Salad with mixed veggies, 2 hot wings (skin removed), 6 walnuts
Dinner: baked chicken breast, 6 almonds, 6 walnuts, cucumber slices
Total Water Intake: 2L
Currently Listening to: "The Artist in the Ambulance" by THRICE!
Deadlift:
1-1-1-1-1-1-1
Deadlift! My Favorite lift! Of course seeing this on the blog made me pumped! I was looking forward to doing this lift. Last time I did this, I did really well. So...new PR was what I had been envisioning all day. I get to the workout, and was still thinking about my new PR that I was going to set.
Working set looked like:
150-160-180-190-200-215 (f)-215(f)---FTL! :(
Hmm...so....the new PR was not set today. In fact, I didn't even get my one rep max that I had gotten on 5/17 of 225#. Not sure what went wrong today. Pulling 215# off the ground was nothing, but couldn't rotate my shoulders back to finish the lift. When I was doing 200#, my back started rounding, and then it rounded again on the 215# attempts. When I failed at 215#, I think my mind started taking over, and maybe got down on myself. That's the only thing I can think of that might have affected my performance. No excuses for today. I got plenty of sleep, ate well. Just didn't perform like I wanted to. I guess everyone has those days. While I am not thrilled that I didn't get a new PR, I am still happy with my overall progress. I am pulling 200# consistently. I never thought that I would be able to pull 200#.
It's all about your attitude. I am going to try to have a better attitude on days that I don't do as well as I would like. No point in beating yourself up, this will just make you feel worse. Like Sandy says, some days, it's just about finishing. If you finish, you win. And Crossfit is all about winning and doing the best you can do. Some days you do better than others. I love this gym!
Diet for yesterday:
Breakfast: 1/2c oatmeal, 1 scoop scrambled eggs, 1/2c yogurt, 12 almonds
Lunch: Salad with mixed veggies, 2 hot wings (skin removed), 6 walnuts
Dinner: baked chicken breast, 6 almonds, 6 walnuts, cucumber slices
Total Water Intake: 2L
Currently Listening to: "The Artist in the Ambulance" by THRICE!
Monday, June 1, 2009
Come Take The Pain From Me
WOD for 5-31-2009
"Anthony"
AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat
In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.
I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.
After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.
Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L
Currently Listening to: "Bullet With Your Name" by Scars of Life
"Anthony"
AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat
In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.
I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.
After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.
Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L
Currently Listening to: "Bullet With Your Name" by Scars of Life
Subscribe to:
Posts (Atom)