There will be a strict 30 minute time limit on this WOD:
75 Pullup, 75 KB Swing (35W, 53M), 75 Double-under, 75 Overhead Sq (65W, 95m).
Straight through.
I went into Tuesday morning doubting myself. Doubting my abilities to finish this WOD, actually finish 75 pullups. Its been a long time since I've done much volume work on my pullups. I started neysaying before the WOD and my teammates were there to give me the "you can do this", "i know you can".
I decided to hop on the high pullup bars, the ones I need a box to get to. When you hang on the high bars and work that hard to get up there you really don't want to come down! I started out hitting 8 in a row, then 5, then 5, then 5, and I just kept on going for 5's. And kept going. I hit 25, took a rest, hit a few...next thing i knew I was at 50. I hopped down to my "normal bars" and was only hitting 2's and 3's. I went back to the high bars and finished out the last 18-20. My palm ripped on the 73rd rep, but I pushed out the last two. On to KB swings, which were a piece of cake, minus an exhausted grip. I subbed 4:1 single jumps for DUs and just breezed through-fast. OHS were going to be a beast-I loaded a bar at 55lbs...I had done some volume on Friday at 65lbs--my first OHS wod in quite some time...
I got 15 on the first round and told myself that I only had to do it 4 more times. I doubted myself again, but loaded it up and got 15 more. Round 3 of 4...I got some cheering from the sidelines of people from the next class. I heard, Looking strong erin, keep it up, core tight, you got this, from Gar, Shannon, Mike, Nikki...I knew I could do it. I finished in 28 minutes. I did it. It felt absolutley amazing.
Got a massage last night and took a rest day to let the massage do its magic.
Showing posts with label kettlebell swings. Show all posts
Showing posts with label kettlebell swings. Show all posts
Wednesday, May 25, 2011
Saturday, January 15, 2011
Front Squat and KB Madness
WOD 1: Front Squat x2
Top load: 130
WOD 2: Every other minute, for 10 minutes, do 30 kettlebell swings. For every missed rep, 200m spring penalty.
Yes, you read that right. It was madness. I used a 35# bell, RX was 45 for women, 70 for men. I smoked through them though and finished each round just in the knick of time. By round 4 your forearms don't even know whats going on. It was one of those WODs where you had to get mean, find your happy place, and embrace the suck.
Saturday is a rest day, but hardly. A million and one trips up and down the stairs of my new 3 level townhouse. We got all of our household goods delivered on Monday so we were unpacking boxes all day and moving furniture around. Since nothing has a place or is in the right place you have to trek up and down, up and down...after a whole day its a serious workout!
My husband is a paleo GOD today. It's day 1 of our 30 day challenge. Here's how it looked today:
B-fast: Paleo pancakes (yummy!), all natural, nitrate free bacon, sliced apples on the cakes, and coffee..black. I cut it with a sprinkle of cinnimon.
L: Chicken Fajita Salad. Chicken, onions, red peppers, on a bed of lettuce w/ tomatoes and Salsa. Had to skip the avacado because it wasn't ripe! We both crashed a few hours later and realized we forgot the fat part...ooops!
S: A few almonds, small apple, chunk o' jerky. Black Tea.
D: Baked Talapia with rosemary and pecan crust, green beans. Supposed to eat a salad too, but I can only do one a day, too much lettuce makes me want to vomit. He's having baked salmon (i don't like salmon) salad and green beans.
Watching the Packers vs. Falcons and NOT drinking beer will be tough for us both.
Top load: 130
WOD 2: Every other minute, for 10 minutes, do 30 kettlebell swings. For every missed rep, 200m spring penalty.
Yes, you read that right. It was madness. I used a 35# bell, RX was 45 for women, 70 for men. I smoked through them though and finished each round just in the knick of time. By round 4 your forearms don't even know whats going on. It was one of those WODs where you had to get mean, find your happy place, and embrace the suck.
Saturday is a rest day, but hardly. A million and one trips up and down the stairs of my new 3 level townhouse. We got all of our household goods delivered on Monday so we were unpacking boxes all day and moving furniture around. Since nothing has a place or is in the right place you have to trek up and down, up and down...after a whole day its a serious workout!
My husband is a paleo GOD today. It's day 1 of our 30 day challenge. Here's how it looked today:
B-fast: Paleo pancakes (yummy!), all natural, nitrate free bacon, sliced apples on the cakes, and coffee..black. I cut it with a sprinkle of cinnimon.
L: Chicken Fajita Salad. Chicken, onions, red peppers, on a bed of lettuce w/ tomatoes and Salsa. Had to skip the avacado because it wasn't ripe! We both crashed a few hours later and realized we forgot the fat part...ooops!
S: A few almonds, small apple, chunk o' jerky. Black Tea.
D: Baked Talapia with rosemary and pecan crust, green beans. Supposed to eat a salad too, but I can only do one a day, too much lettuce makes me want to vomit. He's having baked salmon (i don't like salmon) salad and green beans.
Watching the Packers vs. Falcons and NOT drinking beer will be tough for us both.
Tuesday, November 30, 2010
Clean and Jerk PR and Wicked Kettlebells
A must read for the day, from Blair Morrison, Fitness is...
Monday
10 Min-3 cleans, 1 jerk from the high hang
10 min-2 cleans, 1 jerk from just above the knees
10 min-1RM power C&J
Loved the ramp up here to REALLY work on the form. Top load was 105#, my first Clean and Jerk PR, and a PR (i think) for both lifts individually!
The best part was lifting with my BF Nikki. We were neck and neck the whole WOD. Mostly silent, letting each other just do her thing, but there for each other with that "you got this", "fast elbows", "deep breath". We were so in sync it was great. Then we both nailed the 105, each of us doubting ourselves, but believing the other had it. Nothing more rewarding that a morning in the gym with a friend, hitting a ton of badass C&J.
Tuesday
So the strength WOD was 5xback squats with chains. I realized that 3 weeks back in the box at the start of a six week strength series and mediocre diet are not going to get me 10lb lighter. I'm consistently weighing in at CFOT at 165lbs. I would like to be back to 155 by February. I had my month to work on just getting in the groove again, now its time to hit it hard. That means more met-cons, better food, less sugar, and supplemental cardio. Ugh. I JUST want my pant to fit...I know it will come but i hate sitting all day in tight pants!!
I did the "Alt" WOD this morning...which is most often 2x worse than the oly lifts. Today looked like this:
Evil Kettlebell WOD
At the "Infidel" level....one less than HTFU....
40 burpess, 80 kettlebell swings, 120 goblet squats, 80 KBHP, 40 jumping lunges.
Women 35/Men 53
Holy crap...doesn't look bad on paper right? Wrong. Hard as nails. The goal was not to drop the KB, but that didn't happen, yea right. I breezed right on through the burpees, KB swings weren't too bad...knocked those out in sets of 20, squats were the ultimate killer. started with sets of 10, then moved up to sets of 15. HP's were 10-15 at a time, and I split the lunges into 4 sets of 10. This was a mental killer. You just want to stop after about 50 KB swings! I finished in 28:07 and was proud of my effort even though I dropped the weight....a lot.
Monday
10 Min-3 cleans, 1 jerk from the high hang
10 min-2 cleans, 1 jerk from just above the knees
10 min-1RM power C&J
Loved the ramp up here to REALLY work on the form. Top load was 105#, my first Clean and Jerk PR, and a PR (i think) for both lifts individually!
The best part was lifting with my BF Nikki. We were neck and neck the whole WOD. Mostly silent, letting each other just do her thing, but there for each other with that "you got this", "fast elbows", "deep breath". We were so in sync it was great. Then we both nailed the 105, each of us doubting ourselves, but believing the other had it. Nothing more rewarding that a morning in the gym with a friend, hitting a ton of badass C&J.
Tuesday
So the strength WOD was 5xback squats with chains. I realized that 3 weeks back in the box at the start of a six week strength series and mediocre diet are not going to get me 10lb lighter. I'm consistently weighing in at CFOT at 165lbs. I would like to be back to 155 by February. I had my month to work on just getting in the groove again, now its time to hit it hard. That means more met-cons, better food, less sugar, and supplemental cardio. Ugh. I JUST want my pant to fit...I know it will come but i hate sitting all day in tight pants!!
I did the "Alt" WOD this morning...which is most often 2x worse than the oly lifts. Today looked like this:
Evil Kettlebell WOD
At the "Infidel" level....one less than HTFU....
40 burpess, 80 kettlebell swings, 120 goblet squats, 80 KBHP, 40 jumping lunges.
Women 35/Men 53
Holy crap...doesn't look bad on paper right? Wrong. Hard as nails. The goal was not to drop the KB, but that didn't happen, yea right. I breezed right on through the burpees, KB swings weren't too bad...knocked those out in sets of 20, squats were the ultimate killer. started with sets of 10, then moved up to sets of 15. HP's were 10-15 at a time, and I split the lunges into 4 sets of 10. This was a mental killer. You just want to stop after about 50 KB swings! I finished in 28:07 and was proud of my effort even though I dropped the weight....a lot.
Saturday, October 2, 2010
Still Alive
So my last post was over a week ago--I promise I've not been a total slacker. A total eater, I will admit to being!
On the day of my last post, I actually helped my friend Jason coach a fundamentals class at the Schweinfurt gym. He had a group of 4 women, most of them with little prior athletic experience, and we worked on deadlift and push presses. We had to work with a few pretty hard on the form, but we got everyone to an acceptable level before pressing on to the WOD. 10-9-8-7....med ball DL, push presses. It was fun to help push them through those middle rounds when everything hurt and form was miserable. Pressed hard on slowing down and doing each move properly. Then I did the WOD myself....
100# DL
15lb DB push press
Time was about 6 minutes. DL's felt strong.
The next several days were spent with my best friend Nikki and Chip. We went to Oktoberfest then spent the last few days hiking in the Alps. Photos to come!
--------------------------------
A week after my last WOD, countless liters of beer later, bread, spatzel, bread, schnitzel, etc I hit the WOD "Jack" at CF Ramstein.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Total Rounds--9
I used just a 45# bar, 1 pood, and a 20" boxjump. I should have done more on the PP, but I did all 9 rounds unbroken. KB's were also done unbroken. The box jumps sucked---it has been a LONG time since i've done real box jumps. They used to be in my "wheelhouse", but that is no longer.....but I powered through! 48 hours later however, I'm still super sore in my right shoulder/neck and its on fire. Also, I felt extremely sluggish, fat, bloated during this WOD. Carbs MUST come to an end very soon.
Today I hit a 1000m swim at the pool with Chip. The shoulder was tight and sore and sticky when rotating but I otherwise felt strong. Some MWOD and stretching are in order for tonight!
On the day of my last post, I actually helped my friend Jason coach a fundamentals class at the Schweinfurt gym. He had a group of 4 women, most of them with little prior athletic experience, and we worked on deadlift and push presses. We had to work with a few pretty hard on the form, but we got everyone to an acceptable level before pressing on to the WOD. 10-9-8-7....med ball DL, push presses. It was fun to help push them through those middle rounds when everything hurt and form was miserable. Pressed hard on slowing down and doing each move properly. Then I did the WOD myself....
100# DL
15lb DB push press
Time was about 6 minutes. DL's felt strong.
The next several days were spent with my best friend Nikki and Chip. We went to Oktoberfest then spent the last few days hiking in the Alps. Photos to come!
--------------------------------
A week after my last WOD, countless liters of beer later, bread, spatzel, bread, schnitzel, etc I hit the WOD "Jack" at CF Ramstein.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Total Rounds--9
I used just a 45# bar, 1 pood, and a 20" boxjump. I should have done more on the PP, but I did all 9 rounds unbroken. KB's were also done unbroken. The box jumps sucked---it has been a LONG time since i've done real box jumps. They used to be in my "wheelhouse", but that is no longer.....but I powered through! 48 hours later however, I'm still super sore in my right shoulder/neck and its on fire. Also, I felt extremely sluggish, fat, bloated during this WOD. Carbs MUST come to an end very soon.
Today I hit a 1000m swim at the pool with Chip. The shoulder was tight and sore and sticky when rotating but I otherwise felt strong. Some MWOD and stretching are in order for tonight!
Monday, August 9, 2010
Happy Monday!
Ok, so I've had a few days off. The rain last week nixed my planned 5 mile run on Thursday, then disorganization ruined my Friday morning. I spent the weekend in Strasbourg, France, with my handsome husband--where the workout was walking and eating! Strasbourg is a small town on the German/French border that was fought over for many years between the Franks and Prussians. It has lots of french and german influences in language, culture, and architechure, and food! The highlight was walking along the canals enjoying the pretty scenery and basking in a perfect summer day. Since this blog is also a little about traveling, I've included some photos!
Photos: (1) Chip and I along the canal in Petite France (2) Notre Dame Cathedreal (3) La`Backoffe - traditional alsacian dish with Lamb, potatoes and veggies in a white wine sauce- baked all day (4) Quiche Lorraine-why we ARE in Alsace-Lorraine! It was translated in English as "bacon cake"...um yea..give me some BACON CAKE. It was buttery, bacon, egg goodness,
Time to get back at it today for sure. Diet was pretty clean today and while I'm hungry tonight, I'll forgo the evening ice cream snack, since it feels so good to feel good!
The CF Old Town WOD was 5x5 push press today with an "after party" of a brutal couplet: 33pushups, 27 KB swings, 21 DB thrusters--scaled down from there for rounds 2/3. The presses were off to a solid start. Round 3 at 65# felt strong and round 4 at 70# was solid. I went for 75# for 5--my 1RM is 80#....I nailed all 5 reps. Boy did that feel good! I rested a little bit and was ready to dig into the after party madness. By pushup 15 I was in rough shape...all 27 swings went unbroken...then to the thrusters. My arms quit on about rep 12...just quit. I tried a few more reps where I really tried to work the hips, but the arms gave out. Finnito. I knew I was meeting a friend at the pool for a quick swim in a hour so I didn't feel so bad.
My real after party was a 1 mile swim! yes--a mile swim. It felt amazing. The first 500m flew by and I just kept going. I felt strong after 1200m so I did a few laps of breast stroke, then finished off with a solid 200m freestlye. I love that crossfit keeps me strong so that I can just do things like pop into the pool randomly and swim a mile and feel awesome afterwards. I didn't time myself, but I'm going to start getting some rough estimates of how long this takes me.
Photos: (1) Chip and I along the canal in Petite France (2) Notre Dame Cathedreal (3) La`Backoffe - traditional alsacian dish with Lamb, potatoes and veggies in a white wine sauce- baked all day (4) Quiche Lorraine-why we ARE in Alsace-Lorraine! It was translated in English as "bacon cake"...um yea..give me some BACON CAKE. It was buttery, bacon, egg goodness,
Time to get back at it today for sure. Diet was pretty clean today and while I'm hungry tonight, I'll forgo the evening ice cream snack, since it feels so good to feel good!
The CF Old Town WOD was 5x5 push press today with an "after party" of a brutal couplet: 33pushups, 27 KB swings, 21 DB thrusters--scaled down from there for rounds 2/3. The presses were off to a solid start. Round 3 at 65# felt strong and round 4 at 70# was solid. I went for 75# for 5--my 1RM is 80#....I nailed all 5 reps. Boy did that feel good! I rested a little bit and was ready to dig into the after party madness. By pushup 15 I was in rough shape...all 27 swings went unbroken...then to the thrusters. My arms quit on about rep 12...just quit. I tried a few more reps where I really tried to work the hips, but the arms gave out. Finnito. I knew I was meeting a friend at the pool for a quick swim in a hour so I didn't feel so bad.
My real after party was a 1 mile swim! yes--a mile swim. It felt amazing. The first 500m flew by and I just kept going. I felt strong after 1200m so I did a few laps of breast stroke, then finished off with a solid 200m freestlye. I love that crossfit keeps me strong so that I can just do things like pop into the pool randomly and swim a mile and feel awesome afterwards. I didn't time myself, but I'm going to start getting some rough estimates of how long this takes me.
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.
Wednesday, November 11, 2009
HANSEN
Veteran's Day 2009. First full day with Chip at home. I couldn't convince him to join me today. Hopefully tomorrow!
So, Jerry prescribed one of the newest Hero workouts, Hansen. Luckily, since CFOT is new to the whole glut/ham development machine, we scaled the GHD part to just 15 reps as opposed to 30 reps. Thank god.
Workout looks like this:
5 RFT
30 Kettle bell swings (45#)
30 burpees
15 GHDs
I hit this workout at 1715 instead of 0515...this always makes me uneasy. Did I eat to much? Hydrate too much/not enough? Makes me nervous. And you get to see the FB banter all day about how much this sucked. I went in anyways.
I wanted to do the 53#'s on the KBswings, but really, I'm not that strong yet. Maybe someday. Went with the 45#'s and it was HEAVY! The burpees went ok today--better than usual. I was able to keep up solid sets of 10 for quite awhile until my knee started really bugging me. Jumping into that squat position on your heels for 150 reps starts to really really hurt when there is no cartilage to pad the bone on bone action. I wish I could magically regrow cartilage. hrumph. The GHD's aren't so hard for me physically. They just make me DIZZY and lightheaded. I've got to figure out how to do more than 15 of these without feeling like blowing chunks.
Total Time: 38:30 I was really happy with this. I was just shooting for less than 40min.
This is definitely a workout I would do again! No pullups! :)
So, Jerry prescribed one of the newest Hero workouts, Hansen. Luckily, since CFOT is new to the whole glut/ham development machine, we scaled the GHD part to just 15 reps as opposed to 30 reps. Thank god.
Workout looks like this:
5 RFT
30 Kettle bell swings (45#)
30 burpees
15 GHDs
I hit this workout at 1715 instead of 0515...this always makes me uneasy. Did I eat to much? Hydrate too much/not enough? Makes me nervous. And you get to see the FB banter all day about how much this sucked. I went in anyways.
I wanted to do the 53#'s on the KBswings, but really, I'm not that strong yet. Maybe someday. Went with the 45#'s and it was HEAVY! The burpees went ok today--better than usual. I was able to keep up solid sets of 10 for quite awhile until my knee started really bugging me. Jumping into that squat position on your heels for 150 reps starts to really really hurt when there is no cartilage to pad the bone on bone action. I wish I could magically regrow cartilage. hrumph. The GHD's aren't so hard for me physically. They just make me DIZZY and lightheaded. I've got to figure out how to do more than 15 of these without feeling like blowing chunks.
Total Time: 38:30 I was really happy with this. I was just shooting for less than 40min.
This is definitely a workout I would do again! No pullups! :)
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