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 wallballs. Show all posts
Showing posts with label wallballs. Show all posts
Tuesday, January 24, 2012
Sunday, January 30, 2011
Tuesday
“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can.
Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.
wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…
I was right on the money at 40sec for the 200m and 2min for the 400. This was a great little afterparty wod. your legs were fried from the DL and DUs!
Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much. Let's just say its slow to digest so I had to take some medicine to make things happen. I ended up quite ill that morning. Ugh. Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning. Friday looked like this:
Breathing Back Squats
wod1.) 20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM
I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#. I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy. This was a super cool WOD that is apparently a throwback to '70s powerlifting days. You start out and get your 5-8 reps out of the way. You take a few breaths and get to rep 10...then the work begins. I cranked out a few more then, you have to start your "breathing". Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath. It's crazy and a huge challenge.
WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6
I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line. Shooting for hitting the higher target these days. Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups.
Totally had a cheat weekend on the diet. Both husband and I were ornery, hungry, and at each others throats. We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit. I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would. I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though?
Hoping to make this a 4-5 WOD week with some strict eating again.
“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can.
Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.
wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…
I was right on the money at 40sec for the 200m and 2min for the 400. This was a great little afterparty wod. your legs were fried from the DL and DUs!
Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much. Let's just say its slow to digest so I had to take some medicine to make things happen. I ended up quite ill that morning. Ugh. Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning. Friday looked like this:
Breathing Back Squats
wod1.) 20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM
I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#. I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy. This was a super cool WOD that is apparently a throwback to '70s powerlifting days. You start out and get your 5-8 reps out of the way. You take a few breaths and get to rep 10...then the work begins. I cranked out a few more then, you have to start your "breathing". Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath. It's crazy and a huge challenge.
WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6
I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line. Shooting for hitting the higher target these days. Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups.
Totally had a cheat weekend on the diet. Both husband and I were ornery, hungry, and at each others throats. We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit. I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would. I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though?
Hoping to make this a 4-5 WOD week with some strict eating again.
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. :)
Saturday, July 17, 2010
Sexy Back
So after two days of failed attempts at working out, I was determined to do it right today. Thursday night I got in half a bike ride---flat on the way back. Mindi taught me how to change a flat though. Yea for new skills! And its fun to look like a badass with bike grease all over ya. Too bad we drained the air before we got the tire right. Friday was just a waste...depressed.
I woke up early today and was catching on my blog reading. I just have to say a big THANK YOU to all you out there in blogland. You are such and inspiration and I would kill for one of your WODs a week. It is also good to know that others are struggling with the same things I am--motivation, working out alone, stress, the hell that military life can sometimes leave you in.
I am a huge fan of CrossFit Angie right now because her affiliates WODs are right up my alley, i.e. doable in my backyard without a lot of equipment. This morning was nice and cool so this WOD looked like a great one to hit:
WOD
5 RFT
30 Wallball (14#)
15 burpees
Time: 18:28
Finisher: 1 mile trail run (try that after 150 burpees) It was ugly.
I breezed through round 1 in 2:30, round 2 in about 3:30 and got slower from there. I just kept "chunking" each round. 10, 10, 10...5, 5, 5. catch breath between rounds. On round 4, Sexy Back came on my ipod...not a huge fan of JT, but just the right beat. Then I started thinking about how last summer I felt amazing, confident, happy with myself. I loved hanging out at the pool on the weekends, and didn't blink about having to put on my suit--even if it was a bikini. Not so much this summer...but you got to start somewhere. Hopefully by just plugging along at these WODs and not giving up, I can get my "Sexy" back.
This WOD will do that. Core must be tight on burpees. Abs and Gluts cannot sag. I also discovered that wallballs get easier if you just stick your butt really far back, while in the ass to grass position, then tighten your abs and thrust/swing with your hips, it takes a good deal of the quad work out of the movement--mine were screaming by round 2.
Hoping to maybe hit CF Ramstein on Monday. Maybe? Maybe?
I woke up early today and was catching on my blog reading. I just have to say a big THANK YOU to all you out there in blogland. You are such and inspiration and I would kill for one of your WODs a week. It is also good to know that others are struggling with the same things I am--motivation, working out alone, stress, the hell that military life can sometimes leave you in.
I am a huge fan of CrossFit Angie right now because her affiliates WODs are right up my alley, i.e. doable in my backyard without a lot of equipment. This morning was nice and cool so this WOD looked like a great one to hit:
WOD
5 RFT
30 Wallball (14#)
15 burpees
Time: 18:28
Finisher: 1 mile trail run (try that after 150 burpees) It was ugly.
I breezed through round 1 in 2:30, round 2 in about 3:30 and got slower from there. I just kept "chunking" each round. 10, 10, 10...5, 5, 5. catch breath between rounds. On round 4, Sexy Back came on my ipod...not a huge fan of JT, but just the right beat. Then I started thinking about how last summer I felt amazing, confident, happy with myself. I loved hanging out at the pool on the weekends, and didn't blink about having to put on my suit--even if it was a bikini. Not so much this summer...but you got to start somewhere. Hopefully by just plugging along at these WODs and not giving up, I can get my "Sexy" back.
This WOD will do that. Core must be tight on burpees. Abs and Gluts cannot sag. I also discovered that wallballs get easier if you just stick your butt really far back, while in the ass to grass position, then tighten your abs and thrust/swing with your hips, it takes a good deal of the quad work out of the movement--mine were screaming by round 2.
Hoping to maybe hit CF Ramstein on Monday. Maybe? Maybe?
Wednesday, September 2, 2009
Dippity Dip
WOD:
3 rounds for time
20 ring dips
20 wall balls
600m run
Time: 20:43
This looks so darn easy on paper! It wasn't, but after Monday and a rest day this felt good and I felt strong. As I type this my triceps are begging for some rest. I felt really strong on the dips today and used the 'floss' for all 3 rounds. I was able to do the first two rounds in sets that looked kinda like this 6-6-4-4. Not unbroken, but not horrible. The last round was more like 5-5-4-2-2-2...again not horrible. The wall balls were good , I was able to make that 10ft target 99% of the time. I would've liked more spring in my legs for both wallballs and the run, but I think my ole hamstring is still recovering. The massage I got on monday night totally helped. My hamstring, IT band, and Pereformus (butt muscle, literally) were so angry it was all I could do not to kick the therapist. But, we'll go again for a massage soon and with some rest I should be ready for that half marathon in a three weeks and Fight Gone Bad the weekend after that! I see an unassisted ring dip in the near future as well!
I have to add that there is some new competition at 0515---apparently Alyssa really meant it when she said she liked early mornings! She is fast, furious and strong. And, Katie is back now that school is back in action. Time to step it up so that in 6 months (my 1 yr CF anniversary) I can be half as strong as they are!
3 rounds for time
20 ring dips
20 wall balls
600m run
Time: 20:43
This looks so darn easy on paper! It wasn't, but after Monday and a rest day this felt good and I felt strong. As I type this my triceps are begging for some rest. I felt really strong on the dips today and used the 'floss' for all 3 rounds. I was able to do the first two rounds in sets that looked kinda like this 6-6-4-4. Not unbroken, but not horrible. The last round was more like 5-5-4-2-2-2...again not horrible. The wall balls were good , I was able to make that 10ft target 99% of the time. I would've liked more spring in my legs for both wallballs and the run, but I think my ole hamstring is still recovering. The massage I got on monday night totally helped. My hamstring, IT band, and Pereformus (butt muscle, literally) were so angry it was all I could do not to kick the therapist. But, we'll go again for a massage soon and with some rest I should be ready for that half marathon in a three weeks and Fight Gone Bad the weekend after that! I see an unassisted ring dip in the near future as well!
I have to add that there is some new competition at 0515---apparently Alyssa really meant it when she said she liked early mornings! She is fast, furious and strong. And, Katie is back now that school is back in action. Time to step it up so that in 6 months (my 1 yr CF anniversary) I can be half as strong as they are!
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