Monday intervals...pullups were going to be my goat on this one and that they were. Rowing was not so bad. i think 1 minute sprints are my max output...anything more and I just suck. I did get 10 pullups in a row on the first round. That's a rare thing.
WOD
5 sets-
15 UNBROKEN pullups, (order of preference is C2B, COVP, then Regular. If you don’t yet have 15 unbroken scale to 10 reps anyhow)
15 feet elevated, thighs off ground, hand release pushups
15 wallball
15 calorie row
2-3 min rest between each Set
Add all 5 sets together and record TOTAL.
Total time was 17:XX. Intervals were between 3-4 minutes...got slower each round.
Tuesday
WOD
6 Sets
Every 90 seconds
5 Touch and Go
Hang Clean & Jerk
Loved this fast wod. Worked at 85# which was lighter than I wanted to go, but I worked to eliminated the pause between my clean and jerk. I was able to do all 6 sets unbroken and didn't pause between clean and the jerk. Had to work hard to get under the bar and get the elbows up!
Showing posts with label pullups. Show all posts
Showing posts with label pullups. Show all posts
Tuesday, January 24, 2012
Wednesday, May 25, 2011
Regional WODish
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.
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.
Tuesday, May 17, 2011
HSPU
After a huge PR Monday you never know what you're going to get when you show back up on Tuesday at 0515. Today was another good day!
WOD
EMOM for 10 minutes, do 2-3 HSPU at a level that are challenging to you.
Well, we last left off HSPU with JT about 2 months ago. The shoulder that was bothering me hasn't bothered me at all in about 2 weeks and that feels awesome. I started back with my "challenge" at 1 45lb plate and an ABMAT. I got through all 10 rounds and completed 3 reps each set. Towards the end I should have made it harder, but I was really scared for my shoulder. Now I know I CAN do it and can go lower than I think I can.
The conditioning WOD was:
20 pullups (C2B if you have them)
30 burpees
400 m run
30 hand release push ups
20 pullups
Time: 12:30
The metcons are getting a ton easier so as much as I hated our last serious metcon series it was worthwhile and paid off.
On the paleo diet front, I had a HUGE cheat day. I totally fell off the wagon emotionally and ate a doughnut this morning because its what I though I needed. It wasn't, but for some sick reason it helped. I went out to lunch and snagged a piece of pita bread from Chip's meal--he of course has the willpower to resist it. I was a disaster in the kitchen and had a total failure trying to make my own mayonnaise--twice. Sigh. What a disaster. Tomorrow is a new day and its time to hit the sack and just go DO BETTER TOMORROW.
WOD
EMOM for 10 minutes, do 2-3 HSPU at a level that are challenging to you.
Well, we last left off HSPU with JT about 2 months ago. The shoulder that was bothering me hasn't bothered me at all in about 2 weeks and that feels awesome. I started back with my "challenge" at 1 45lb plate and an ABMAT. I got through all 10 rounds and completed 3 reps each set. Towards the end I should have made it harder, but I was really scared for my shoulder. Now I know I CAN do it and can go lower than I think I can.
The conditioning WOD was:
20 pullups (C2B if you have them)
30 burpees
400 m run
30 hand release push ups
20 pullups
Time: 12:30
The metcons are getting a ton easier so as much as I hated our last serious metcon series it was worthwhile and paid off.
On the paleo diet front, I had a HUGE cheat day. I totally fell off the wagon emotionally and ate a doughnut this morning because its what I though I needed. It wasn't, but for some sick reason it helped. I went out to lunch and snagged a piece of pita bread from Chip's meal--he of course has the willpower to resist it. I was a disaster in the kitchen and had a total failure trying to make my own mayonnaise--twice. Sigh. What a disaster. Tomorrow is a new day and its time to hit the sack and just go DO BETTER TOMORROW.
Monday, April 18, 2011
The Harold
Ok, I am a bit behind on blogging. Mother in law was in town last week and just didn't have a lot of extra time to blog. We'll start fresh again. I've decided its time to really start to HTFU (harden the fuck up) and get strong. I had great results with the paleo, died off dealing with the shoulder injury, and now its time to get focused. I've got a half marathon in 6 weeks and I really want to do 2 triathlons this year.
Today's WOD:
7 rounds for time:
7 deadlifts (155w/225m)
9 C2B pullups
200m sprint
Time: 25:15
I HTFU'd and did the 155# deadlifts and did pretty well. Kept a solid pace of 4 touch and go, then three. Pullups were my disdain, but I was focused on getting 2 solid kips in a row each round. I was just happy to do that volume with nothing hurting in my shoulder! yea!
Tomorrow is strict press--we'll see how the shoulder does. I also have to go back and record last week. The highlight was a 5x back squat at 150 that seemed easy! :)d
Today's WOD:
7 rounds for time:
7 deadlifts (155w/225m)
9 C2B pullups
200m sprint
Time: 25:15
I HTFU'd and did the 155# deadlifts and did pretty well. Kept a solid pace of 4 touch and go, then three. Pullups were my disdain, but I was focused on getting 2 solid kips in a row each round. I was just happy to do that volume with nothing hurting in my shoulder! yea!
Tomorrow is strict press--we'll see how the shoulder does. I also have to go back and record last week. The highlight was a 5x back squat at 150 that seemed easy! :)d
Tuesday, April 5, 2011
Back at it
Monday
Wod1). Tabata Row, track calories and record lowest interval over all 8.
Rest 2 minutes then…
3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats)
Final score of wod1.) is lowest interval rowed (in calories) times (x) total reps in the Overhead Squat.
Rest 3-5 Minutes
Wod2.) 21, 15, 9 Wallball and Pullups. If you struggle with hitting the target in WB or if there simply isn’t enough Medicine balls sub DB thrusters (15lbW, 20lbM)
Wod1). Tabata Row, track calories and record lowest interval over all 8.
Rest 2 minutes then…
3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats)
Final score of wod1.) is lowest interval rowed (in calories) times (x) total reps in the Overhead Squat.
Rest 3-5 Minutes
Wod2.) 21, 15, 9 Wallball and Pullups. If you struggle with hitting the target in WB or if there simply isn’t enough Medicine balls sub DB thrusters (15lbW, 20lbM)
This was a nutty WOD. The rower wasn't cooperating with the tabata timing and threw me from the beginning. Lowest was 4 calories, highest was 6. I had to sub the OHS for FS and did 85#...i just wasn't feeling all that strong on the cleans. The body just wasn't moving smoothly. But it did manage 30 squats in those 3 short minutes. WOD 2 was a total wash. I got through round 1 and on the last few pullups i had shooting nerve pain again down the back of my triceps. I don't know what's causing it, but I'm officially on pullup rehab...back to ring rows, strict, and band pullups because my poor ass kipping form is killing me...and is bound to hurt me in the long run.
Today I awoke to a major thunderstorm and what sounded like hail and no power. I rolled right over until the sun came up.
Time to hit it HARD tomorrow.
Tuesday, February 22, 2011
Big Back Squat Morning
WOD 1:
Back Squats x 5
Top Load: 150
So all those breathing squats of late have paid off! We last did back squats a few weeks ago and today I crushed those numbers. I hit 150# for all 5 reps! Up until 2 weeks ago my 1RM was 150#. The good news is that I felt like I could do more.
WOD 2:
9,8,7,6.....1 Pullups
27, 24, 21, 18...jumping lunges
This was a 3:1 work ratio and the point was to get in some conditioning. The WOD was a countdown of 10....1, but I started at 9 since my arms/hands were fried from yesterday.
Loving all the awesome gains of the last few weeks---rockin' on with the paleo diet. It's totally worth it.
Back Squats x 5
Top Load: 150
So all those breathing squats of late have paid off! We last did back squats a few weeks ago and today I crushed those numbers. I hit 150# for all 5 reps! Up until 2 weeks ago my 1RM was 150#. The good news is that I felt like I could do more.
WOD 2:
9,8,7,6.....1 Pullups
27, 24, 21, 18...jumping lunges
This was a 3:1 work ratio and the point was to get in some conditioning. The WOD was a countdown of 10....1, but I started at 9 since my arms/hands were fried from yesterday.
Loving all the awesome gains of the last few weeks---rockin' on with the paleo diet. It's totally worth it.
Tuesday, February 15, 2011
Monday and Tuesday
Monday
WOD 1: 15 AMRAP Ladder up of 1, 3, 5 HSPU and strict pullups
I know, crazy looking right? Totally. I didn't want to go, but I got out of bed and did it anyways. My HSPU's were with a 45# plate and an abmat. I'm getting a few inches of depth on these and until the second set of 5 reps was feeling pretty good. I ended up at 3 1/2 rounds.
After Party: Shoot throughs on the rings, basically a ring pushup, pick up legs and bring them under you and do a dip. It's a crazy move and everyone fell on the first try! I did get 3 solid ones in there. Then I did played a little bit on the rings. It was fun!
Tuesday
WOD1:
Front squat x 2
Top Load: 135# PR by 5lbs! Then 140# X1
WOD2:
Tabata front squats @ 50% of 2X max
45 reps @ 75#
WOD 1: 15 AMRAP Ladder up of 1, 3, 5 HSPU and strict pullups
I know, crazy looking right? Totally. I didn't want to go, but I got out of bed and did it anyways. My HSPU's were with a 45# plate and an abmat. I'm getting a few inches of depth on these and until the second set of 5 reps was feeling pretty good. I ended up at 3 1/2 rounds.
After Party: Shoot throughs on the rings, basically a ring pushup, pick up legs and bring them under you and do a dip. It's a crazy move and everyone fell on the first try! I did get 3 solid ones in there. Then I did played a little bit on the rings. It was fun!
Tuesday
WOD1:
Front squat x 2
Top Load: 135# PR by 5lbs! Then 140# X1
WOD2:
Tabata front squats @ 50% of 2X max
45 reps @ 75#
Thursday, January 13, 2011
Just stating the facts
Way behind on the blog. Lots and Lots and Lots on my mind. New year, new goals, new house (hence last week's hiatus), new diet (30 days of paleo starting Saturday), and probably a new box. The house is consuming me, but I wanted to get the stats down.
Thursday
D-Day
15 wall balls
20 sledge strikes
25 GHDs
30 DU's
350m row
Had to sub 50 situps for 25 GHDs, 120 SU's for double unders. Wallballs were actually pretty easy.
4 rounds of this was just lots of work--31:07
Wednesday
Rest Day
Tuesday
wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get?
HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m
I hit a solid 100# for the OHS and was pumped about that. Ladder up was 9 rounds even. Killer WOD.
Week one of 2011 was a rest week due to remodeling the house. Worked all day, worked all night too. Exhausting. New year's eve was a 4 mile run and I posted a pretty decent time! Despite some foot pain and achillies issues, I felt really slow, but my pace was still about 8:30. I'll have to look up the offical time. :)
Thursday
D-Day
15 wall balls
20 sledge strikes
25 GHDs
30 DU's
350m row
Had to sub 50 situps for 25 GHDs, 120 SU's for double unders. Wallballs were actually pretty easy.
4 rounds of this was just lots of work--31:07
Wednesday
Rest Day
Tuesday
wod1.)TABATA mashup
20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) 185w, 275m
Used 155# for this. Epic tabata...
wod2.) EVERY 3 Minutes run 400 meters x 5 rounds.
Had to maintain pace for all 5 rounds within 5 seconds. Ran an average of 2:00min per round. fastest was 1:58, slowest was 2:04.
Monday
wod1.) 18min: OHSx1 wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get?
HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m
I hit a solid 100# for the OHS and was pumped about that. Ladder up was 9 rounds even. Killer WOD.
Week one of 2011 was a rest week due to remodeling the house. Worked all day, worked all night too. Exhausting. New year's eve was a 4 mile run and I posted a pretty decent time! Despite some foot pain and achillies issues, I felt really slow, but my pace was still about 8:30. I'll have to look up the offical time. :)
Monday, December 20, 2010
Celtic Soltice 5-Miler and Back Squat PR
Friday I was back in the box and the WOD was so bad for me I can't even write about it. It was a DNF where I literally walked out, sat in the car and cried for a minute and went home. Damn pullups. I chalked it up to a week of being sick and not being ready to come back yet.
Saturday I ran an annual race, the Celtic Solstice 5-miler up in Baltimore, MD. It's a beautiful race through Druid Hills Park--hilly, around a lake, always the weekend before Chrismas, so nice and chilly. They do have the coolest race schwag and post race wood--hot wine and italian shortbread cookies! Yum. Ran a great race for having been sick--46:30. Not as fast as my turkey trot, and far from my PR of this course at around 40min...yes, I once ran an entire race posting sub 8 min miles...oh to be speedy again! It was an enjoyable run and it reminded me how much I actually LIKE running and how much I miss training for races. Post new year plans will include a weekly running group for sure. Just after we get moved into that house!
Monday morning WOD was Back squats x2. 155# for 2! Woot! We had a 20 minute time limit and I'm convinced I could have probably sank 165 if I had time. It felt great to fell strong again.
WOD 2: 30 pullups, 30 dips. Not for time, I just did 'em. Done. I did try a few unassisted dips on the rings and I've got about two in me. They are feeling strong as well!
Saturday I ran an annual race, the Celtic Solstice 5-miler up in Baltimore, MD. It's a beautiful race through Druid Hills Park--hilly, around a lake, always the weekend before Chrismas, so nice and chilly. They do have the coolest race schwag and post race wood--hot wine and italian shortbread cookies! Yum. Ran a great race for having been sick--46:30. Not as fast as my turkey trot, and far from my PR of this course at around 40min...yes, I once ran an entire race posting sub 8 min miles...oh to be speedy again! It was an enjoyable run and it reminded me how much I actually LIKE running and how much I miss training for races. Post new year plans will include a weekly running group for sure. Just after we get moved into that house!
Monday morning WOD was Back squats x2. 155# for 2! Woot! We had a 20 minute time limit and I'm convinced I could have probably sank 165 if I had time. It felt great to fell strong again.
WOD 2: 30 pullups, 30 dips. Not for time, I just did 'em. Done. I did try a few unassisted dips on the rings and I've got about two in me. They are feeling strong as well!
Tuesday, November 23, 2010
Epic HTFU Strength-Con
So the Monday WOD post on the CFOT website was as follows:
101122 Monday “The Nudge”
2 Muscle-Up, 2 Thruster, 2 Snatch, 3MU, 3Thr, 3SN, 4, 4, 4, 5, 5, 5, 6, 6, 6, 5, 5, 5, 4, 4, 4, 3, 3, 3, 2, 2, 2.
HTFU: 85W, 135M – Infidel: 75W, 115M – Bulldog:65W, 95M
Subs: (Sub 2 Ring Dip +2 Pullup for 1 MU) (Sub 3 Wallball for 1 thruster) (Sub 4 KB High Pull for 1 Snatch)
Ok, I had to read this a few times and break it down. Must sub the MU's. Ok, that means 4, 6, 8, 10, 12, 10, 8, 6, 4 pullups and ring dips, then 2,3,4,5,6,5,4,3,2,1 Thruster and Snatch. That's a lot of work no matter what your load. I haven't snatched in months...really, so I wanted to go light and work the form. Same with thrusters since I've been having trouble staying on my heels on squats. Hip mobility issues...working that in my oh so copious free time....
Everything felt good on the warmup, snatch felt ok! Decided to go with 55lbs so I could have a chance of finishing the WOD. I barely made it. Just barely. I was cruising on the PU's at a steady 2-3 in a row, and hammering out ring dips with a skinny red band unbroken. Thrusters were strong and snatch was a piece of cake and felt amazing. The ladder up was nice and steady, no real breaks except on the pullups. The ladder down was a whole different story. On the second set of 10 pullups my hand tore in two places. I finished the 10...barely. On the second round 8, I gave up on the pullups. I had a gaping oozing hole in my palm. My chalk paste couldn't stop the bleed. My whole philosophy on this is to just not be stupid. Most normal people think it is generally stupid to do so many pullups your hands bleed-I don't think so. I think you cross the point of stupidity when your hands start to look like hamburger and there is no prize for the pain and mess at the end. So I DNF'd the pullups, but hammered out the ring dips, thrusters and snatch. Time was about 32 minutes--someone's wallball killed the the clock a minute or so prior.
So many times I wanted to quit this WOD. Totally just give up. I realized my strength is still there for 1-3 RM efforts, but the longer "strength-cons" as we call them (long heavy strength/met con mix) are just not in my bag. That takes serious endurance, overall strength, and some extreme mental fortitude. I know it will come back, but this WOD reminded of how far I have yet to go.
This was a WOD where you truly had to HTFU--Harden the F$%^ up--or be left in the dust. I was not going to be left in the dust.
Tuesday WOD
From the Mid-Atlantic Hopper a few weeks ago.
WOD 1: 3 minute AMRAP Back Squats
My effort: 32 reps @ 95#. I again went light since I have no idea of my true 1RM for BSQ's.
WOD 2: For time- 500m row, 44DU's. Row was blazing at a 1:50 pace until the last 200m, then the legs gave out. Finished row in 1:56. Subbed 3-1 single unders for DU's. Time: 3:40.
I practiced DU's before WOD 2 and I was getting no where. I watched everyone else and decided I had to whip that rope FASTER. I knocked out 10 in a row, then 8 in a row...was hoping to go for the 44, but after the row, that wasn't happening!
Next up tomorrow is push presses and a turkey trot on Thursday!
Tuesday, November 16, 2010
It feels good to be home
I've been home exactly a month now and things are starting to click. I started back at work and the box last week and got of to a great start. Routines feel so good. Waking up a 0440 is not so hard when you have somewhere to be with people you like!
I have a lot of thoughts, reflections, and feelings that I would love to write about but I'm terribly short on time. I'm going to just be posting my stats here for a bit--we started a six week strength cycle last week and it has been great to get some baselines on my oly lifts and other skills. Here is the log of my last week which includes, Crossfit, yoga, and a Trail Race! Now to get the eating back on track and my size 10 pants should fit again in no time. I had to go buy new pants for work since all of my pants are too uncomfortable right now. I won't say they don't fit, but they certainly don't feel right or look very good. That's a whole other depressing story, but I'm going to be weighing my diet options--strict paleo for 30 days? Strict Zone? Weight watchers? God only knows that left to my own devices I will not be successful. Either way, a food journal starts today to start counting calories, protein, and carb intake.
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Tuesday, November 16th
3RM Back Squat with Chains
My effort: 105#. The chains are a whole new animal. The chains themselves weigh about 80 extra pounds, but on the downward motion they are weightless then coming out of the bottom of the squat you have to explode to get the pile of metal off the floor. The real key though is your breath and keeping your abs tighter than you ever thought. I felt this was a pretty solid effort.
Then, WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings . Subbed abmats, single jumps at 180 reps, and 45# KBS.
Monday, November 15th
WOD 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk.
My effort: 95#. Failed at the above the knee, but from the floor was solid. 90# for the full 3 For some reason this is the only record of a clean AND jerk WOD i have...i guess I avoidd C&J days.
My time: 9:57 Used a red band and 24' box jumps
Sunday, November 14th
Backyard Burn 5 mile Trail Run
My foray back into racing. Was with my girls again, Tamara, Kayla, Michelle, Nikki, and new addition Jill, plus Chip and Stuart cheering us on! I'll do a separate post on this later
Time: 52:43 for 5.5miles 19/76 for age group of 30-40
Saturday, November 13
Stretch and Conditioning Yoga with Chip and Nikki. 75 minutes of nice long stretches and yoga poses. Was theraputic for us all!
I used just 45# on the bar for the 3 rounds, but did each set unbroken. The point was speed. Did all 30 pullups without much belly aching. It felt amazing...and I tore a callous and bled. I felt tough again!
Wednesday, November 9th
Push Pressx3=85
WOD 2). 3min max Ring Dips, 3min max Double-under, 3min max GHD Situp, 3min max Calories row. 1 min rest between each. I forget my total, but a week later my abs still ache from the 50 GHD's I did...so sad.
I have a lot of thoughts, reflections, and feelings that I would love to write about but I'm terribly short on time. I'm going to just be posting my stats here for a bit--we started a six week strength cycle last week and it has been great to get some baselines on my oly lifts and other skills. Here is the log of my last week which includes, Crossfit, yoga, and a Trail Race! Now to get the eating back on track and my size 10 pants should fit again in no time. I had to go buy new pants for work since all of my pants are too uncomfortable right now. I won't say they don't fit, but they certainly don't feel right or look very good. That's a whole other depressing story, but I'm going to be weighing my diet options--strict paleo for 30 days? Strict Zone? Weight watchers? God only knows that left to my own devices I will not be successful. Either way, a food journal starts today to start counting calories, protein, and carb intake.
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Tuesday, November 16th
3RM Back Squat with Chains
My effort: 105#. The chains are a whole new animal. The chains themselves weigh about 80 extra pounds, but on the downward motion they are weightless then coming out of the bottom of the squat you have to explode to get the pile of metal off the floor. The real key though is your breath and keeping your abs tighter than you ever thought. I felt this was a pretty solid effort.
Then, WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings . Subbed abmats, single jumps at 180 reps, and 45# KBS.
Monday, November 15th
WOD 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk.
My effort: 95#. Failed at the above the knee, but from the floor was solid. 90# for the full 3 For some reason this is the only record of a clean AND jerk WOD i have...i guess I avoidd C&J days.
*Rest 3 min*
WOD2). 10,9,8,7,6,5,4,3,2,1 Dips, and (24) Box Jump
Sunday, November 14th
Backyard Burn 5 mile Trail Run
My foray back into racing. Was with my girls again, Tamara, Kayla, Michelle, Nikki, and new addition Jill, plus Chip and Stuart cheering us on! I'll do a separate post on this later
Time: 52:43 for 5.5miles 19/76 for age group of 30-40
Saturday, November 13
Stretch and Conditioning Yoga with Chip and Nikki. 75 minutes of nice long stretches and yoga poses. Was theraputic for us all!
Friday, November 12th
WOD 1). Overhead SQ x 3 (18minutes)
*rest 3 min*
WOD 2). “Big Bad Wolf”
12 MIN CUT-OFF 3 rounds: 10 OHS(75w-115m), 10 Burpee, 10 Pullup
Time: 9:57I used just 45# on the bar for the 3 rounds, but did each set unbroken. The point was speed. Did all 30 pullups without much belly aching. It felt amazing...and I tore a callous and bled. I felt tough again!
Wednesday, November 9th
Push Pressx3=85
WOD 2). 3min max Ring Dips, 3min max Double-under, 3min max GHD Situp, 3min max Calories row. 1 min rest between each. I forget my total, but a week later my abs still ache from the 50 GHD's I did...so sad.
Thursday, September 23, 2010
Laziness Overcome
This week has been a little crazy with all the moving and last minute chores, but I managed to squeeze in a WOD last night because I could not let a beautiful sunny day pass me by.
Earlier in the day I was mowing the lawn and doing other yardwork and I sat for awhile and started at that pullup bar hanging from my garage. The thing whispers little taunts at me fairly often--I've ignored them for months. I got this bar for my birthday back in April and after a few attempts at pullups decided that I hated it. It's a rogue swinging bar and I could not hold on, it gave wicked calouses after 1-2 kips. As I've written before, I've mostly given up on pullups. Yesterday, I got on that bar and tried again. I got two in a row.
I finished the yard work and started devising a little WOD for the yard. Looked like this:
5 Rounds
5 pullups
10 kbswings
15 box jumps
I wasn't going to do this for time since I had no idea how the pullups were going to go. I just wanted to get the pullups going. And I DID! I even got three in a row a few times. Now that I have switched my grip to the wrapped thumb version, its much easier. Plus, my bar is just a bit skinnier than than the rogue bars at the gym. No more taunting---now I'll be out there more often. Hopefully doing a few every day!
Pullup laziness is offically over.
-----------------
On another note, you must all read this post from Blair Morrison's Anywherefit blog.
More on my quest to "Ring the Bell" coming soon.
Earlier in the day I was mowing the lawn and doing other yardwork and I sat for awhile and started at that pullup bar hanging from my garage. The thing whispers little taunts at me fairly often--I've ignored them for months. I got this bar for my birthday back in April and after a few attempts at pullups decided that I hated it. It's a rogue swinging bar and I could not hold on, it gave wicked calouses after 1-2 kips. As I've written before, I've mostly given up on pullups. Yesterday, I got on that bar and tried again. I got two in a row.
I finished the yard work and started devising a little WOD for the yard. Looked like this:
5 Rounds
5 pullups
10 kbswings
15 box jumps
I wasn't going to do this for time since I had no idea how the pullups were going to go. I just wanted to get the pullups going. And I DID! I even got three in a row a few times. Now that I have switched my grip to the wrapped thumb version, its much easier. Plus, my bar is just a bit skinnier than than the rogue bars at the gym. No more taunting---now I'll be out there more often. Hopefully doing a few every day!
Pullup laziness is offically over.
-----------------
On another note, you must all read this post from Blair Morrison's Anywherefit blog.
More on my quest to "Ring the Bell" coming soon.
Wednesday, September 1, 2010
Pullups
So for those of you regular readers, you know I've been on a bit of a pullup hiatus. Pullup bars are not all that accessable here in our military gums (sad, huh?) and if there are any, you can pretty much only do a strict pull on them. The ones outside are nice, but its so rainy here. Well, we asked for and have now received a Rogue pullup bar system. Yea! Right?
Well, as can be expected the first WOD was UGLY. UGLY. I thought that some Cindy would be good for me. 5 pullups is managable, right? Um, no...sadly. I discovered today that I learned my kipping pullups on a skinny bar--i.e. the circumference of the bar was small. Rogue bars are much thicker and require significantly more grip strength since I can't quite keep my hands all the way on their when I come down from the kip...I just slide right off! I could only get two in a row at most. The rest were singles. I was quite sad. BUT--I'm not giving up. I have my red band and it will just be my friend for a little while. I'm also open to suggestions about pullup technique and building grip strength. I am strong enough to get up there--I just can't hold on!! Finished a measly 6 rounds and finished with situps and planks.
In other news--I have a new challenge. My BFF Nikki, (far left in photo) needed to set a crossfit goal. We have agreed to a pullup challenge. She must have 1 pullup by the time I return to DC. I must have 5 in a row. GIRL...IT'S ON!! This will take serious dedication from us both.
Army 10 miler training is going well. I got in a fast 3 mile trail run last night and am shooting for another 6 miler tomorrow--nice and easy 9min mile pace. I also signed up for a race in the Backyard Burn Series as a comeback race with my running buddies. A five mile trail run! We're all signed up to run!
Paris is on tap for the weekend I'll have a little travel blogging for you next week.
Well, as can be expected the first WOD was UGLY. UGLY. I thought that some Cindy would be good for me. 5 pullups is managable, right? Um, no...sadly. I discovered today that I learned my kipping pullups on a skinny bar--i.e. the circumference of the bar was small. Rogue bars are much thicker and require significantly more grip strength since I can't quite keep my hands all the way on their when I come down from the kip...I just slide right off! I could only get two in a row at most. The rest were singles. I was quite sad. BUT--I'm not giving up. I have my red band and it will just be my friend for a little while. I'm also open to suggestions about pullup technique and building grip strength. I am strong enough to get up there--I just can't hold on!! Finished a measly 6 rounds and finished with situps and planks.
In other news--I have a new challenge. My BFF Nikki, (far left in photo) needed to set a crossfit goal. We have agreed to a pullup challenge. She must have 1 pullup by the time I return to DC. I must have 5 in a row. GIRL...IT'S ON!! This will take serious dedication from us both.
Army 10 miler training is going well. I got in a fast 3 mile trail run last night and am shooting for another 6 miler tomorrow--nice and easy 9min mile pace. I also signed up for a race in the Backyard Burn Series as a comeback race with my running buddies. A five mile trail run! We're all signed up to run!
 | ||||
| Fairfax 4-Miler, New Years Eve 2008 |
Wednesday, August 4, 2010
SPRINT
So my buddy Jason is back in town, recovering from nagging injuries, but willing to keep at the crossfit madness with me before he PCS's home. We hit the track for this:
10 x 100m sprint, rest 1 minute between rounds.
It's been a long time since I've done any serious sprinting and this actually felt really good. First few rounds were at about 12seconds. I managed to keep between 12-14seconds each round. Now was this a strict 100m? No, but we were pretty close. I chased Jason each and every time, it was awesome to finally have someone to push me.
After party was four rounds of 1 min planks, then 30seconds on the pullup bar doing pullups, strict hang, l-sits, a combo or whatever. I found out that I can hold myself up up over the bar for just shy of 30 seconds. That may not sound like much, but when I started crossfit I couldn't: (1) get myself over the bar or (2) hold myself above the bar (after assistance getting up there) for even 3 seconds. I call that progess! It's humbling to think back to that first day on the bar, a little over a year ago, Jerry lifting me up, saying "HOLD IT", and my weak arms crumbling in mere seconds. I've not been practicing pullups much at all, so the fact I can still string 4 or so in a row and get up on that bar makes me happy.
10 x 100m sprint, rest 1 minute between rounds.
It's been a long time since I've done any serious sprinting and this actually felt really good. First few rounds were at about 12seconds. I managed to keep between 12-14seconds each round. Now was this a strict 100m? No, but we were pretty close. I chased Jason each and every time, it was awesome to finally have someone to push me.
After party was four rounds of 1 min planks, then 30seconds on the pullup bar doing pullups, strict hang, l-sits, a combo or whatever. I found out that I can hold myself up up over the bar for just shy of 30 seconds. That may not sound like much, but when I started crossfit I couldn't: (1) get myself over the bar or (2) hold myself above the bar (after assistance getting up there) for even 3 seconds. I call that progess! It's humbling to think back to that first day on the bar, a little over a year ago, Jerry lifting me up, saying "HOLD IT", and my weak arms crumbling in mere seconds. I've not been practicing pullups much at all, so the fact I can still string 4 or so in a row and get up on that bar makes me happy.
Tuesday, April 13, 2010
Confidence
Four months after moving to Germany, I'm finally feeling like myself again in the gym. A new CF buddy, some changes in the gym, and killer WOD's, my confidence is back!
Tuesday WOD:
WOD #1
5RFT
5 DL (135#)
5 pushup
5 pushpress (45#)
Sub 5:00
WOD #2
5 rounds
10 knees to elbow
10 burpess
The prescribed WOD was seven rounds, two minutes for each round 155# DL, 5 muscle ups. I cheered Jason through his 14 min RX'd WOD that he smoked, then it was my turn. Given I can't do a muscle up and we don't have PU bars I subbed the pushups and push press. My scaled WOD could have been harder, but I wanted the DL's done touch and go and I still suck at lowering the bar. Either way it was a good sweat. Toes to bar were supposed to be done as many as possible with burpees as punishment, but I couldn't hang onto the bar so I just did 10/10. Anyway you slice it, I was smoked at the end.
Wednesday WOD:
PART I:
Six rounds
OHS 4-6 reps, each rep is 4 count down, hold 2 count, up for 1 (42x1)
rest 2 min
AMRAP Pullups (I did negatives, 5 each round)
rest 2 min
The OHS work was HUGE confidence boost. About a month ago I could barely lift the bar. Why? Confidence, and lack of place to drop the bar...I had the space today and won back the confidence. My rounds looked like this:
55, 55, 55, 60, 65, 70
I got at least 5 reps each round and was able to do the 42X1 count without any trouble. I can't wait to test out a 3x or 1x max!
PART 2:
10 min handstand work. Bottom line---they are getting stronger! HSPU here I come!
PART 3:
35 sec hill sprint, 2 min rest
Done on a treadmill- incline 13, speed 7.2. killer.
Tuesday WOD:
WOD #1
5RFT
5 DL (135#)
5 pushup
5 pushpress (45#)
Sub 5:00
WOD #2
5 rounds
10 knees to elbow
10 burpess
The prescribed WOD was seven rounds, two minutes for each round 155# DL, 5 muscle ups. I cheered Jason through his 14 min RX'd WOD that he smoked, then it was my turn. Given I can't do a muscle up and we don't have PU bars I subbed the pushups and push press. My scaled WOD could have been harder, but I wanted the DL's done touch and go and I still suck at lowering the bar. Either way it was a good sweat. Toes to bar were supposed to be done as many as possible with burpees as punishment, but I couldn't hang onto the bar so I just did 10/10. Anyway you slice it, I was smoked at the end.
Wednesday WOD:
PART I:
Six rounds
OHS 4-6 reps, each rep is 4 count down, hold 2 count, up for 1 (42x1)
rest 2 min
AMRAP Pullups (I did negatives, 5 each round)
rest 2 min
The OHS work was HUGE confidence boost. About a month ago I could barely lift the bar. Why? Confidence, and lack of place to drop the bar...I had the space today and won back the confidence. My rounds looked like this:
55, 55, 55, 60, 65, 70
I got at least 5 reps each round and was able to do the 42X1 count without any trouble. I can't wait to test out a 3x or 1x max!
PART 2:
10 min handstand work. Bottom line---they are getting stronger! HSPU here I come!
PART 3:
35 sec hill sprint, 2 min rest
Done on a treadmill- incline 13, speed 7.2. killer.
Thursday, March 25, 2010
Run Cindy!
After a rest day yesterday and waking up with zero moto, I still got in some decent work today
WOD 1:
30 min trail run
It felt awful and slow and my knee hurt like hell afterwards. Arthritis maybe? I hope not, but glucosimine, here I come.
WOD 2:
400m run
Six rounds of Cindy
5 pullups
10 pushups
15 squats
400m run
Why six? Because it took me approximately 10 minutes at a moderate pace. Why not more? My shoulder still hurts like hell and I'm still building back my callouses on my hands. I'm not competing, no one is pushing me and I want to crossfit daily so there is no use in tearing up my hands and bleeding all over. I'm hardcore, but not stupid. I did this WOD outside at the track where they have real pullup bars.
WOD 3:
Almost 2 hours of ref'ing soccer. It's a workout physically and mentally. Trust me. I completed a clinic this week to certify me as a ref for the unit, community level, and kids games here. I'll be back playing once community season starts! :)
Pullup bar update--Thanks for the suggestions for studbar and others. Need to get our and see what our garage is made of, where studs are etc. Got to remember we're here on the metric system and German houses are built different... I'll keep ya posted!
New goals? There were 5 women who competed in the Southern European Sectional this weekend. Granted their WODs were not killer, but I could have easily finished them all not being in great CF shape...maybe a stretch goal for next year to compete?!?!?
WOD 1:
30 min trail run
It felt awful and slow and my knee hurt like hell afterwards. Arthritis maybe? I hope not, but glucosimine, here I come.
WOD 2:
400m run
Six rounds of Cindy
5 pullups
10 pushups
15 squats
400m run
Why six? Because it took me approximately 10 minutes at a moderate pace. Why not more? My shoulder still hurts like hell and I'm still building back my callouses on my hands. I'm not competing, no one is pushing me and I want to crossfit daily so there is no use in tearing up my hands and bleeding all over. I'm hardcore, but not stupid. I did this WOD outside at the track where they have real pullup bars.
WOD 3:
Almost 2 hours of ref'ing soccer. It's a workout physically and mentally. Trust me. I completed a clinic this week to certify me as a ref for the unit, community level, and kids games here. I'll be back playing once community season starts! :)
Pullup bar update--Thanks for the suggestions for studbar and others. Need to get our and see what our garage is made of, where studs are etc. Got to remember we're here on the metric system and German houses are built different... I'll keep ya posted!
New goals? There were 5 women who competed in the Southern European Sectional this weekend. Granted their WODs were not killer, but I could have easily finished them all not being in great CF shape...maybe a stretch goal for next year to compete?!?!?
Tuesday, March 23, 2010
Puuuulllllups!
Mainsite WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Pullups
box jumps
Good Mornings (sub for GHD)
time? less than 15min
this looked doable today! Yea! Ok, so my pullups were not chest-to-bar...my box jumps were not 30', and my GHD's were no GHDs, but this was still a nice solid workout.
The main gym I workout in is closed this week forcing me into a smaller gym at another part of post. They actually have a bar I can kip on! So, this is only like the 3rd or 4th major pullup WOD I've done since I've been here so the fact that this seemed almost "easy" was nice. The place was SWAMPED with soldiers so I have to make this quick. I had several interruptions to share the bar and have room for my good mornings, but hey, I got the work done.
I'm convinced that the german hardware stores will not be able to outfit my garage with a pullup bar...rogue swinging bar here I come!
For time:
10-9-8-7-6-5-4-3-2-1
Pullups
box jumps
Good Mornings (sub for GHD)
time? less than 15min
this looked doable today! Yea! Ok, so my pullups were not chest-to-bar...my box jumps were not 30', and my GHD's were no GHDs, but this was still a nice solid workout.
The main gym I workout in is closed this week forcing me into a smaller gym at another part of post. They actually have a bar I can kip on! So, this is only like the 3rd or 4th major pullup WOD I've done since I've been here so the fact that this seemed almost "easy" was nice. The place was SWAMPED with soldiers so I have to make this quick. I had several interruptions to share the bar and have room for my good mornings, but hey, I got the work done.
I'm convinced that the german hardware stores will not be able to outfit my garage with a pullup bar...rogue swinging bar here I come!
Tuesday, March 16, 2010
Running...how I forgot about you!
WOD:
5 RFT
400m run
20 box jumps
15 pushups
Time: 26:00
Does this look slow? Yes, why yes it is. Did this at my house in my yard. The run is straight uphill for 200m. After 75 OHS yesterday those hamstrings were angry! Then box jumps...oh...i forgot how much those are not fun since I haven't done them since December. Nor have I run outside since then...what a change of pace. Good news is that the pushups felt great today!
I am thinking about using this as a benchmark WOD for myself for the next few months. I know the girls and all are good ones too, but given the lack of a box, and a normal pullup bar...well, enough excuses.
The double didn't happen today given I spent all morning at the hospital with Chip for his checkup appointments. Given the mood I was in when we left, I'm lucky I got a WOD in at all! :)
That place just makes me very very cranky...
5 RFT
400m run
20 box jumps
15 pushups
Time: 26:00
Does this look slow? Yes, why yes it is. Did this at my house in my yard. The run is straight uphill for 200m. After 75 OHS yesterday those hamstrings were angry! Then box jumps...oh...i forgot how much those are not fun since I haven't done them since December. Nor have I run outside since then...what a change of pace. Good news is that the pushups felt great today!
I am thinking about using this as a benchmark WOD for myself for the next few months. I know the girls and all are good ones too, but given the lack of a box, and a normal pullup bar...well, enough excuses.
The double didn't happen today given I spent all morning at the hospital with Chip for his checkup appointments. Given the mood I was in when we left, I'm lucky I got a WOD in at all! :)
That place just makes me very very cranky...
Thursday, November 19, 2009
Strict Press 5X
WOD:
strict press
5X5X5X5X
It's no secret that this is not an easy lift for us ladies and there are no big numbers here.A month ago I hit 75 for 1x so I wasn't expecting much this morning. Warmed up the bar at 35, then hit 55,65. Then I put 70 on the bar, selling myself short again...only expecting to crank out 2-3. I hit 4 solid reps, and almost got the fifth. I lost core tension and dropped the elbows. Ooops. Had to try this again. Hit it 5 perfect reps the second time around. 70lbs for 5 reps.
I love seeing the SERIOUS overhead strength gains this month!
Finisher:
AMRAP in 15min
5 pullups
10 perfect pushups
15 DUs
Hit 5 rounds. I got the DU's back! I really worked these today and made sure I got 15 perfect ones each round. Not sure why I was struggling with these this summer, but some days things just click. And you learn you can't be perfect at every move every day--but some days you can! :)
strict press
5X5X5X5X
It's no secret that this is not an easy lift for us ladies and there are no big numbers here.A month ago I hit 75 for 1x so I wasn't expecting much this morning. Warmed up the bar at 35, then hit 55,65. Then I put 70 on the bar, selling myself short again...only expecting to crank out 2-3. I hit 4 solid reps, and almost got the fifth. I lost core tension and dropped the elbows. Ooops. Had to try this again. Hit it 5 perfect reps the second time around. 70lbs for 5 reps.
I love seeing the SERIOUS overhead strength gains this month!
Finisher:
AMRAP in 15min
5 pullups
10 perfect pushups
15 DUs
Hit 5 rounds. I got the DU's back! I really worked these today and made sure I got 15 perfect ones each round. Not sure why I was struggling with these this summer, but some days things just click. And you learn you can't be perfect at every move every day--but some days you can! :)
Monday, November 9, 2009
First Friday #7
What better way to waste time at the airport and try to get rid of stupid flying anxiety than to blog? Did you know I hate flying? Me, the world traveler. My body goes into freak out mode and I have to use every earthly power and some good drugs to get myself to a point where I can get on that plane. Sigh. So let's reflect...First Friday.
I took Thursday as a rest day--3 on, 1 off schedule. I had no idea what I was going to do. Repeat one and measure improvements or try something new. I went for something new with CINDY.
CINDY
AMRAP in 20 min
5 pullups
10 pushups
15 squats
We all know pullups are my nemesis. Not today. Today it was the pushups. I cranked through the pullups, but the push ups were just god awful and ugly. squats were a piece of cake. I eeked out 11 rounds. I was shooting for 10, 1 round every two minutes to I was super satisfied with that! Book it!
I took Thursday as a rest day--3 on, 1 off schedule. I had no idea what I was going to do. Repeat one and measure improvements or try something new. I went for something new with CINDY.
CINDY
AMRAP in 20 min
5 pullups
10 pushups
15 squats
We all know pullups are my nemesis. Not today. Today it was the pushups. I cranked through the pullups, but the push ups were just god awful and ugly. squats were a piece of cake. I eeked out 11 rounds. I was shooting for 10, 1 round every two minutes to I was super satisfied with that! Book it!
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