Monday:
Attempted Annie. ( Double unders and situps/ 50,40,30,20,10) Dug Chip's jump rope out of a foot locker in the garage...tangled and cold. Dragged the abmat out there and a yoga mat and started warming up. This rope was not moving fast and it hurt when I wacked myself with it. Double unders were not happening. So, I modified and did 3/1 on the jumps and all the situps. Then I used the jump rope like a sledge hammer on the enormous pile of boxes in my garage--boy did it feel good to just HIT something.
I timed myself, but I can't remember how long it took. Forever I think.
I was so pissed I couldn't do DU's I came inside and went straight to the Rogue page and bought a speed rope. I hope it comes soon!
Tuesday:
1RM Front Squat (20 min limit)
Row sprints-40 row, 120 sec rest, repeated six times.
New PR on the front squat of 130lbs. This is 5lbs more than my front squat back in late November and in January too. I finally figured out the form and keeping the elbows raised. Maybe it is because my shoulders aren't as tight as they were....regardless it felt good to nail this. I think i could have easily done 10 more pounds, but having no safe place to bail with the bar or on my butt left me playing it safe.
Wednesday:
Josh
Once for time:
21OHS
42 Pullups
15 OHS
30 pullups
9 OHS
18 pullups
17min and some change.
During my last days at CFOT I could have nailed this workout as RX'd. I should've have done this for my last first Friday instead of Murph. Oh well, we'll get this soon enough. I had to modify the pullups since my palm is still ripped open. I know, not a good excuse, but public gyms are not keen on blood on their equipment. I did pushups and dips instead.
The RX women's weight was 65lbs for the OHS. I could so do this in the right environment, but I went with just the 45lb bar since I had no rack and had to do each set unbroken. I have lost a ton of overhead strength, but this was just the WOD to start building that back up. The squats felt solid, its not the squat that is hard, its holding it above your head!!
My time would have been a lot faster if I didn't keep getting kicked off my benches I was using for my dips and spending lots of time wandering around between exercies. I would love to kill this WOD someday--I now know why it is Katie's favorite!
Wednesday, February 24, 2010
Saturday, February 20, 2010
It's All About the Grip
WOD:
1x Deadlifts
As the story goes of late, my oly lifts have been missing from the rountine. Couldn't even tell ya the last time I deadlifted heavy. November maybe? All I know my max is 227#. Was pumped for this until I put some weight on the bar. Having a quarter sized chunk of skin missing on your palm kinda messes with that underhand grip I use on my left hand for deadlifts. I had it all taped up, but it hurt like you know what.
Warmed up with a few reps at 45# and 65# just to get the posterior chain all warm. Pulled 135#, then 155#. My hand was screaming at this point. 185# hurt even worse. I wanted to pull 200# just to say I still could....I pulled it all right and even put it back down properly. The hand was now oozing...time to call it quits. We'll try this again after the hand heals. I could tell I just need to work the form again to make sure my body remembers what it is doing!
I have to say that one thing I really miss about home is being able to throw weights around. Lift them violently then throw them down. I could really use some of that these days with all that pent up anger, depression, and sadness I have going on...
1x Deadlifts
As the story goes of late, my oly lifts have been missing from the rountine. Couldn't even tell ya the last time I deadlifted heavy. November maybe? All I know my max is 227#. Was pumped for this until I put some weight on the bar. Having a quarter sized chunk of skin missing on your palm kinda messes with that underhand grip I use on my left hand for deadlifts. I had it all taped up, but it hurt like you know what.
Warmed up with a few reps at 45# and 65# just to get the posterior chain all warm. Pulled 135#, then 155#. My hand was screaming at this point. 185# hurt even worse. I wanted to pull 200# just to say I still could....I pulled it all right and even put it back down properly. The hand was now oozing...time to call it quits. We'll try this again after the hand heals. I could tell I just need to work the form again to make sure my body remembers what it is doing!
I have to say that one thing I really miss about home is being able to throw weights around. Lift them violently then throw them down. I could really use some of that these days with all that pent up anger, depression, and sadness I have going on...
Thursday, February 18, 2010
Taking the Bad with the Good
After getting all pumped up for a Monday snatch workout then getting shot down when the gym was closed, I was all pumped up for a strong workout on Tuesday morning. I started with a solid 500m row, some stretches, inchworms, etc. Worked the "pvc" pipe (ok its one of those cheesy weighted bars for the aerobics classes) for awhile on the form. Finally I picked up the 45lb bar for the first round of 3x snatch. um...yea. I snatched it alright, but then I couldn't figure out what to do with it since it was kinda heavy and I couldn't drop it. Crap. Got it down safely, put it on the floor and started at it. Could I REALLY have lost all my overhead strength? Could it be? A max of 85lbs down to 45 in 2.5 months? I took a few more attempts, but getting it down safely from the overhead position was a challenge and it kinda hurt. I gave up. Instead I took the bar and did 2 sets of 10 OHS. This was not easy. My core stability is weak and my shoulders are so damn tight and sore getting it locked out is just plain painful. A massage is necessary and soon. I wanted to cry when I left the gym. I miss the box so much. I miss working out with Chip and it will likely be 8-12 months before he can even think of crossfitting again. Self-moto for this kind of thing is a huge challenge.
I took yesterday off because I felt like I got hit by a mack truck after getting lost driving home from the frankfurt airport. damn GPS.
I regrouped and headed back to the gym this morning to hit the following:
6 Rounds
10 pullups
20 pushups
30 squats
This was going to be a tough one. I haven't not done more than five pullups since the 4th of December, my last day in the box when I did Murph, but I was determined to do it. I brought my tape for my hands and spend 5 minutes putting on my armour. Did a nice solid warmup, set the clock, and got busy. The first round of 10 was slow and awkward, but each round got easier and easier. Soon I was consistently stringing 3-4 together. Now if I was just on a real bar...and working at a box I just might be a pullup machine by now! This was a huge confidence boost that all the endless pushups and burpees I have been doing have not been for a loss. The pushups were mostly regular, but that last 2 rounds I dropped to do 10 on my knees, which is dumb because I know I can do it, I just don't have the intensity/moto to do it. I finished up in just under 30 minutes and escaped with only a quarter sized piece of skin missing from my palm. :) Photo of the bar I used....I used the lower grips.
Oh and in the middle of all of this, one of the gym workers came over to me and asked me to compete in the "Fittest Female" competition being held at the gym this week. I said thanks, but no thanks....bench press and bicep curls just aren't my thing.
after seeing all the video footage of this weeks deadlift session at CFOT that is what I plan to hit tomorrow! My little area to do any sort of oly lifts...and my squat rack.
.jpg)
I took yesterday off because I felt like I got hit by a mack truck after getting lost driving home from the frankfurt airport. damn GPS.
I regrouped and headed back to the gym this morning to hit the following:
6 Rounds
10 pullups
20 pushups
30 squats
This was going to be a tough one. I haven't not done more than five pullups since the 4th of December, my last day in the box when I did Murph, but I was determined to do it. I brought my tape for my hands and spend 5 minutes putting on my armour. Did a nice solid warmup, set the clock, and got busy. The first round of 10 was slow and awkward, but each round got easier and easier. Soon I was consistently stringing 3-4 together. Now if I was just on a real bar...and working at a box I just might be a pullup machine by now! This was a huge confidence boost that all the endless pushups and burpees I have been doing have not been for a loss. The pushups were mostly regular, but that last 2 rounds I dropped to do 10 on my knees, which is dumb because I know I can do it, I just don't have the intensity/moto to do it. I finished up in just under 30 minutes and escaped with only a quarter sized piece of skin missing from my palm. :) Photo of the bar I used....I used the lower grips.
Oh and in the middle of all of this, one of the gym workers came over to me and asked me to compete in the "Fittest Female" competition being held at the gym this week. I said thanks, but no thanks....bench press and bicep curls just aren't my thing.
after seeing all the video footage of this weeks deadlift session at CFOT that is what I plan to hit tomorrow! My little area to do any sort of oly lifts...and my squat rack.
.jpg)
Monday, February 15, 2010
The Chief and Making Do at Home...Again
The Chief
AMRAP in 3 minutes
3 Power Cleans
6 Pushups
9 Squats
Rest 1 minute and Repeat for 5 Rounds
My rounds looked like this.
3 1/3
2 2/3
3 2/3
3 2/3
3 2/3
=17 rounds total
This is an improvement over my September "Cheif" WOD, but its all just so different. My cleans were STRONG at 70lbs. Remember no dropping at all here. In the box I could have easily gone for 80lbs or more. Pushups are still a menace and I did about half on my knees. This is my new weakness to work.
Weekend of rest to hang out with Chip.
Monday---
All pumped to hit an early morning Snatch workout. I arrive at the gym to find the parking lot empty and doors locked. DAMN HOLIDAYS! Made me so mad. Back home I hit an easy WOD
10 Rounds
10 pushups
10 Squats
10 ABMATS
I really worked the pushups this morning and tried to get my form back and work each one chest to deck. I didn't time myself...no point. Motivation was lacking and my goal was to just work the pushups and get a sweat in. Goal accomplished.
AMRAP in 3 minutes
3 Power Cleans
6 Pushups
9 Squats
Rest 1 minute and Repeat for 5 Rounds
My rounds looked like this.
3 1/3
2 2/3
3 2/3
3 2/3
3 2/3
=17 rounds total
This is an improvement over my September "Cheif" WOD, but its all just so different. My cleans were STRONG at 70lbs. Remember no dropping at all here. In the box I could have easily gone for 80lbs or more. Pushups are still a menace and I did about half on my knees. This is my new weakness to work.
Weekend of rest to hang out with Chip.
Monday---
All pumped to hit an early morning Snatch workout. I arrive at the gym to find the parking lot empty and doors locked. DAMN HOLIDAYS! Made me so mad. Back home I hit an easy WOD
10 Rounds
10 pushups
10 Squats
10 ABMATS
I really worked the pushups this morning and tried to get my form back and work each one chest to deck. I didn't time myself...no point. Motivation was lacking and my goal was to just work the pushups and get a sweat in. Goal accomplished.
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