WOD:
10 RFT
15 Deadlifts (85#)
15 Pushups
Time: 25:00
Wow. 10 RFT for anything is killer!! The RX'd weight posted on the mainsite for this WOD was 135#, but the mainsite doesn't post women's weight. A few other women posted that they did 85# so I figured I'd go for it. I still don't think my form is correct in lowering the deadlifts, but the back isn't hurting so it can't be that bad, right? Still, I need to get some video of it and see what it looks like.
Pushups--the first 5 sets were solid. the 6th was questionable so I dropped to my knees to crank out the rest. They are improving, but not where I want them to be.
Yesterday, Logan and I hit the pool for a cardio WOD. She used to swim and lifegard and is a freakishly strong swimmer for not having been in a pool in a year! She even cranked out a 25m butterfly that looked effortless. The pool was crowded so we didn't get the workout that we wanted to, but we had fun nonetheless and vowed to make it a once a week event very soon! Plus, just a nice easy swim helped to really loosen up some sore muscles!
Thursday, March 11, 2010
Tuesday, March 9, 2010
Helen and More Metcon and a CF Mission
Last Friday was my one year Crossfit anniversary. Wow, one year. I'm still marinating on how I feel about this. I know that Crossfit changed my life, the way I eat, saved me from a very dark place, blessed me with an amazing team at 0515 and many new friends, and made the impossible possible (the ever elusive pullup!) There will be a 1 year anniversary post to come.
In the meantime, it was time to get back to some metcons.
Monday A.M.
30 min ride on the trainer. This is a good sweat!
Monday WOD:
"Helen"
3 RFT
400m run
21 KB swings (35#)
12 pullups
Time: 15-16 minutes
My last Helen this fall was just shy of 15 minutes and considering the conditions for this WOD, this wasn't so shabby. We didn't really have anywhere to run, so we did wind sprints on the basketball court-it was slippery and my nike free's gave me no traction on the court so my sprints weren't so great. Pullups are back on track, but I can't get much more than 4-5 on the bar at a time. The bar is fat and slick. Goal on Helen will be 14:00 by end of May.
Tuesday WODL:
400m run
30ish m of overhead walking lunges
15 pushups
Time: 17:05
Run was done on the treadmill. Each 400m was sub 2min and faster each round. Considering I haven't been running, these sprints felt pretty good. Better than the windsprints yesterday. Walking lunges were done wtih 20# dumbbells. These are exhausting. Pushups were solid, but still looking for hte magic in these.
--------------------
In addition to getting the house all settled, running back and forth to the rehab facility to visit Chip, cleaning, laundry, yard work, etc, I've decided that being a Haus Frau is not so fun. Boy was I a spoiled city girl! Most of all, I miss my job. I really do. I miss thinking, I miss the puzzles, challenges, having a purpose, producing things (even if it was excel spreadsheets!). I'm not going to find a job as equally challenging here, nor do I really I want give up my federal status (I'm currently on Leave Without Pay) because hell, if the Army kicks Chip out, one of us is going to have to make some money!
Instead of working, I'm going to work on some volunteer opportunities. There is an opening at the Gym/Fitness Center to work the desk, and other crap. Easy and probably boring. But, it gives me an in with all the Sport and Rec program directors, etc. My hope is that I can get a volunteer spot and help convince them that we do not need more machines that no one uses, put more pullup bars, another rower, and overall make the place more crossfit friendly. And maybe figure out if there is a community soccer league and if not, at least get some pick up sessions started.
If that doesn't work out, I'll try the library. It's a hopping place on post since you just can't go to the local barnes and nobel to get your books, dvd's, etc.
Hopefully all of this will help with my mental fitness! :)
In the meantime, it was time to get back to some metcons.
Monday A.M.
30 min ride on the trainer. This is a good sweat!
Monday WOD:
"Helen"
3 RFT
400m run
21 KB swings (35#)
12 pullups
Time: 15-16 minutes
My last Helen this fall was just shy of 15 minutes and considering the conditions for this WOD, this wasn't so shabby. We didn't really have anywhere to run, so we did wind sprints on the basketball court-it was slippery and my nike free's gave me no traction on the court so my sprints weren't so great. Pullups are back on track, but I can't get much more than 4-5 on the bar at a time. The bar is fat and slick. Goal on Helen will be 14:00 by end of May.
Tuesday WODL:
400m run
30ish m of overhead walking lunges
15 pushups
Time: 17:05
Run was done on the treadmill. Each 400m was sub 2min and faster each round. Considering I haven't been running, these sprints felt pretty good. Better than the windsprints yesterday. Walking lunges were done wtih 20# dumbbells. These are exhausting. Pushups were solid, but still looking for hte magic in these.
--------------------
In addition to getting the house all settled, running back and forth to the rehab facility to visit Chip, cleaning, laundry, yard work, etc, I've decided that being a Haus Frau is not so fun. Boy was I a spoiled city girl! Most of all, I miss my job. I really do. I miss thinking, I miss the puzzles, challenges, having a purpose, producing things (even if it was excel spreadsheets!). I'm not going to find a job as equally challenging here, nor do I really I want give up my federal status (I'm currently on Leave Without Pay) because hell, if the Army kicks Chip out, one of us is going to have to make some money!
Instead of working, I'm going to work on some volunteer opportunities. There is an opening at the Gym/Fitness Center to work the desk, and other crap. Easy and probably boring. But, it gives me an in with all the Sport and Rec program directors, etc. My hope is that I can get a volunteer spot and help convince them that we do not need more machines that no one uses, put more pullup bars, another rower, and overall make the place more crossfit friendly. And maybe figure out if there is a community soccer league and if not, at least get some pick up sessions started.
If that doesn't work out, I'll try the library. It's a hopping place on post since you just can't go to the local barnes and nobel to get your books, dvd's, etc.
Hopefully all of this will help with my mental fitness! :)
Thursday, March 4, 2010
OHS, Burpees, and CYCLING!
TUESDAY WOD
I decided that after hitting the cleans on Monday that another day of Oly lifts was in order. I need to start working on that technique so I don't embarrass myself at the cert! I did a version of CFOT's monday WOD. 15, 12, 9 OHS and lateral burpees.
Last week I wrote about how my OHS's have gone to hell and that my overhead strength in general is diminishing faster than I can get it back! Last week I used the bar for Josh (21, 15, 9 OHS)--45# and it was HARD. This week I bumped up to 50#. I know, weak, right? Yea, but I nailed each set with unbroken reps and felt totally solid. Got the core tighness back and found my breathing again which is half the battle. As for the lateral burpees....i forgot how much those hurt!!
THURSDAY WOD 1:
35 MIN ON THE BIKE! Chip ordered a bike trainer a few weeks ago...for several reasons.
1-its too cold and snowy to ride in the winter here. 2-his docs won't let him out on the street with all the blood thinners he's on. 3-work on balance. 4-ride his new bike. 5-get my butt in gear too! I set up the contraption over the weekend and its been taunting me all week. "Ha, ha...you're chicken....try me you out of shape cow!" (ok, that was a cruel cut on myself, but that's what it says...i swear!) I checked out the training DVD that came with it. It was nice to watch something while riding. Ironman Hawaii would have been more motivating though... So for not touching the bike in months I had a great ride, great sweat, and got the adrenilne pumping this morning....so much so my finisher was:
5 rounds
20 abmats
10 pushups (totally chest to deck!)
time-about 5 min.
WOD 2 with Logan tonight? We will see...stay tuned.
I decided that after hitting the cleans on Monday that another day of Oly lifts was in order. I need to start working on that technique so I don't embarrass myself at the cert! I did a version of CFOT's monday WOD. 15, 12, 9 OHS and lateral burpees.
Last week I wrote about how my OHS's have gone to hell and that my overhead strength in general is diminishing faster than I can get it back! Last week I used the bar for Josh (21, 15, 9 OHS)--45# and it was HARD. This week I bumped up to 50#. I know, weak, right? Yea, but I nailed each set with unbroken reps and felt totally solid. Got the core tighness back and found my breathing again which is half the battle. As for the lateral burpees....i forgot how much those hurt!!
THURSDAY WOD 1:
35 MIN ON THE BIKE! Chip ordered a bike trainer a few weeks ago...for several reasons.
1-its too cold and snowy to ride in the winter here. 2-his docs won't let him out on the street with all the blood thinners he's on. 3-work on balance. 4-ride his new bike. 5-get my butt in gear too! I set up the contraption over the weekend and its been taunting me all week. "Ha, ha...you're chicken....try me you out of shape cow!" (ok, that was a cruel cut on myself, but that's what it says...i swear!) I checked out the training DVD that came with it. It was nice to watch something while riding. Ironman Hawaii would have been more motivating though... So for not touching the bike in months I had a great ride, great sweat, and got the adrenilne pumping this morning....so much so my finisher was:
5 rounds
20 abmats
10 pushups (totally chest to deck!)
time-about 5 min.
WOD 2 with Logan tonight? We will see...stay tuned.
Monday, March 1, 2010
Not slackin', I promise!
I took a few rest days this weekend, but it was for a worthy cause---Chip was home!! This was the first time he'd actually seen our house with OUR stuff in it. When he went into the hospital on Jan. 20th, we still had loaner furniture! Now we have a beautiful home that is just waiting to be completed with his permanent arrival. He did amazing here at home and barely used his cane all weekend and did phenomenal on our treacherous curving staircase to the second floor. He has two more weeks of rehab, then he'll be home for good. We set up the bike trainer this weekend--its been too cold and windy to ride outside, but now we can ride in the sunroom. It will be great cardio training for me and great therapy for him too. Today he reported that he took the stairs all day long by himself--I'm so proud of him for pushing himself every day!
So, to round out last week, I took Thursday as a rest day then did a quick WOD in the house of:
5 RFT
10 pushups
20 situps
30 squats
I forgot to time myself...oh well. I'm sure it was less than 10 minutes, but I still worked up a sweat! See?! Not slackin.
I started today wtih a fresh head and worked 3x max cleans. The sets looked like this after a warmup:
45
55
65
75
85
85
90
100 (Failed)
I think 90# for 3x might be a new max effort, I'm not sure. I cleaned 100lbs for the first time not too long after I got here. I got 1x at 100 today. The second attempt was completed, but I musceled it to my shoulders. Failed on the third try. Each round I tried to just constantly improve the form and whip the elbows, which were very slow today. I was also struggling with transitioning from the hook grip to the fingertips. I came home and watched Coach B's video's on the CF journal again on the clean and I can't wait to get back there and work it again. And, I had to repeat 85#. At this point I was struggling, so I did another round before feeling aggressive enough to go after 90#. I just got myself all pissed off and I whipped 90 like it was nothing. 100# was a different story. I know that if I was back in the box I'd be going after 110 or 115, just cuz I could....Oh how I miss the box.
Finisher:
3 rounds
5 pullups
10 pushups
15 situps
So, to round out last week, I took Thursday as a rest day then did a quick WOD in the house of:
5 RFT
10 pushups
20 situps
30 squats
I forgot to time myself...oh well. I'm sure it was less than 10 minutes, but I still worked up a sweat! See?! Not slackin.
I started today wtih a fresh head and worked 3x max cleans. The sets looked like this after a warmup:
45
55
65
75
85
85
90
100 (Failed)
I think 90# for 3x might be a new max effort, I'm not sure. I cleaned 100lbs for the first time not too long after I got here. I got 1x at 100 today. The second attempt was completed, but I musceled it to my shoulders. Failed on the third try. Each round I tried to just constantly improve the form and whip the elbows, which were very slow today. I was also struggling with transitioning from the hook grip to the fingertips. I came home and watched Coach B's video's on the CF journal again on the clean and I can't wait to get back there and work it again. And, I had to repeat 85#. At this point I was struggling, so I did another round before feeling aggressive enough to go after 90#. I just got myself all pissed off and I whipped 90 like it was nothing. 100# was a different story. I know that if I was back in the box I'd be going after 110 or 115, just cuz I could....Oh how I miss the box.
Finisher:
3 rounds
5 pullups
10 pushups
15 situps
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