It has been a LONG time since I've hit a strict press WOD. I went into today feeling pretty worried about how my shoulder would hold up. I was worried about pain, but mostly the pain to my ego if I could barely lifts anything.
That wasn't the case. I hit a huge PR!
The ramp up looked like this:
55, 65, 75, 80, 85 (90 failed)
From December this was a 7lb PR...I hit 80 sometime when I was in Germany, but can't find record of it. Soooo....woot! PR!
WOD 2:
12minute AMRAP
5 push press (65#)
25 airsquats
Total: 8 rounds 27 reps just 2 squats shy of a full 9 rounds. Intensity felt good and so did the shoulder!
Showing posts with label airsquats. Show all posts
Showing posts with label airsquats. Show all posts
Tuesday, April 19, 2011
Sunday, August 15, 2010
Run and Air Squat WOD--Progress?
So, as bummed as I was about Chip leaving for Landstuhl early this afternoon I wasn't going to just mope and sit on the couch. I do too much of that already! :) I was about to change and again came the rain!!! jesus, it rains a ton here. The landlord stopped by to chat for a minute and he said we've had 80 liters of rain in August so far--which is apparently a ton. Germans use some kind of rain guage to measure volume instead of height. Despite the rain, the park was filled with families--if the rain doesn't scare the Germans, then I won't let it scare me. Off I went to start my WOD---an easy at home one!
Warmup:
1mile run (easy pace) and stretching
WOD:
4RFT
400m run
50 airsquats
Time: 10:29
As I did this WOD it seemed easier and faster than the last time I did this. Apparently it was--the last time I did this was in May. I had reversed the exercises and did the squats first though. Do you think that reall makes a difference--I mean a whole 5 minutes of difference? It's the same amount of work. Or, maybe my running has gotten that much better? I complained that in May I was running the first 200m uphill--ha, uphill, upschmill. It's not a hill compared to what's around the corner! I barely notice the slight rise now. Is my instensity better? Pushing myself through the air squats faster maybe? I know for sure I didn't walk one bit on the run this time around, which I probably did last time. Was it the mile warmup instead of doing it too cold? Not sure, but hell--I'll take a 5 minute PR. That's almost a metcon ninja time.
Warmup:
1mile run (easy pace) and stretching
WOD:
4RFT
400m run
50 airsquats
Time: 10:29
As I did this WOD it seemed easier and faster than the last time I did this. Apparently it was--the last time I did this was in May. I had reversed the exercises and did the squats first though. Do you think that reall makes a difference--I mean a whole 5 minutes of difference? It's the same amount of work. Or, maybe my running has gotten that much better? I complained that in May I was running the first 200m uphill--ha, uphill, upschmill. It's not a hill compared to what's around the corner! I barely notice the slight rise now. Is my instensity better? Pushing myself through the air squats faster maybe? I know for sure I didn't walk one bit on the run this time around, which I probably did last time. Was it the mile warmup instead of doing it too cold? Not sure, but hell--I'll take a 5 minute PR. That's almost a metcon ninja time.
Thursday, July 8, 2010
"LUCE" and some other stuff
After my evaluation for the month, and a little planning, I decided I was going to just follow some mainsite WODs and add some running, swimming, and biking as I see fit.
Tuesday
"LUCE"
Wearing a 20 pound vest, 3RFT
1K Run
10 Muscle-ups
100 Squats
What I love about Crossfit is that it is scalable. That is just what I did. (1) Ditch the vest...yea right. (2) Scale muscle ups to 3:1 pullups/dips. (3) 90PU and 90 dips unassisted was not going to happen, at least on the equipment I had. I used my red band for dips and the pullup machine for assisted PUs. Got to start somewhere. I was just doing this workout to finish it--it took me 49:50. Pathetic, I know, but my quads are still hurting today from 300 airsquats and the 3k run. Back to the basics, right? And, I love to honor our fallen heroes. When my quads are burning beyond belief and sweat is stinging my eyes, I think about how Luce suffered. When my triceps give out and I snap the band in my face, I don't quit, I get back up there and finish my dips, his family is hurting far worse than I. I say a prayer for all of our fallen soldier, marines, and airmen and all those who continue to fight for our nation.
Wednesdy
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Again, scaled! Back squats were miserable after 300 squats from the day before. Only hit 85lbs, but I haven't back squatted in what 3 months? My quads were fried. FRIED I say. Toes to bars were done in sets of 10, 10, 5, 5, 5, 5 and KB were scaled to 44lb for the first 30, then scaled back again (35#) because my back was in pain.
Thursday
Quads still hurt. Hard to sit. Hot outside.
WOD
2k swim! Just got in the pool and swam. Felt amazing.
Tuesday
"LUCE"
Wearing a 20 pound vest, 3RFT
1K Run
10 Muscle-ups
100 Squats
What I love about Crossfit is that it is scalable. That is just what I did. (1) Ditch the vest...yea right. (2) Scale muscle ups to 3:1 pullups/dips. (3) 90PU and 90 dips unassisted was not going to happen, at least on the equipment I had. I used my red band for dips and the pullup machine for assisted PUs. Got to start somewhere. I was just doing this workout to finish it--it took me 49:50. Pathetic, I know, but my quads are still hurting today from 300 airsquats and the 3k run. Back to the basics, right? And, I love to honor our fallen heroes. When my quads are burning beyond belief and sweat is stinging my eyes, I think about how Luce suffered. When my triceps give out and I snap the band in my face, I don't quit, I get back up there and finish my dips, his family is hurting far worse than I. I say a prayer for all of our fallen soldier, marines, and airmen and all those who continue to fight for our nation.
Wednesdy
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Again, scaled! Back squats were miserable after 300 squats from the day before. Only hit 85lbs, but I haven't back squatted in what 3 months? My quads were fried. FRIED I say. Toes to bars were done in sets of 10, 10, 5, 5, 5, 5 and KB were scaled to 44lb for the first 30, then scaled back again (35#) because my back was in pain.
Thursday
Quads still hurt. Hard to sit. Hot outside.
WOD
2k swim! Just got in the pool and swam. Felt amazing.
Saturday, May 22, 2010
Trying..
to kick a sinus thing this week. Not really sick, but not toally well. I've been doing lots of thinking rather than blogging.
Well, Wednesday ended up as a rest day since I felt like crap. Thursday morning I spent an hour or so at the gym, but no true WOD. My planned WOD was the one on the mainsite--20 shoulder to overheads and burpess. The warmup was awful and my wrist hurt really bad--tingling nerves is never a good a thing. I had a good warmup of row, boxjumps, DB shoulder presses, so I worked on some l-sits and handstands. Then I shot some hoops for fun. I was more of a "practice day" I guess. Shooting hoops is just somehow relaxing for me. SWOOSH!
Friday WOD
4 RFT
50 airsquats
400m run
Time: 15:18
I last did this WOD in early December and finished in 15: 38. Progress! Oh and my 400m here is all uphill for the first 200m! Legs are a little sore this morning. I was going to get up and go for a long bike ride since the weather is beautiful, but I have a splitting sinus headache...looks like another rest day. I'll rest for the weekend and try to hit it hard next week.
Well, Wednesday ended up as a rest day since I felt like crap. Thursday morning I spent an hour or so at the gym, but no true WOD. My planned WOD was the one on the mainsite--20 shoulder to overheads and burpess. The warmup was awful and my wrist hurt really bad--tingling nerves is never a good a thing. I had a good warmup of row, boxjumps, DB shoulder presses, so I worked on some l-sits and handstands. Then I shot some hoops for fun. I was more of a "practice day" I guess. Shooting hoops is just somehow relaxing for me. SWOOSH!
Friday WOD
4 RFT
50 airsquats
400m run
Time: 15:18
I last did this WOD in early December and finished in 15: 38. Progress! Oh and my 400m here is all uphill for the first 200m! Legs are a little sore this morning. I was going to get up and go for a long bike ride since the weather is beautiful, but I have a splitting sinus headache...looks like another rest day. I'll rest for the weekend and try to hit it hard next week.
Subscribe to:
Posts (Atom)