4pm:
5min DU practice. Didn't go very well. The rope balance is off with the tape, couldn't get more than 3 together at a time.
2x:
10 CTB pull ups. Didn't always hit the chest but got it up there in singles and 3 at a time
10 pass through
10 good mornings
10 OHS @ pvc
Then:
CFE WOD:
21-15-9
OHS @ 65#
Toes 2 bar
Ring dips, scaled to .25" band
13:17
OHS for 21 & 9 were unbroken, dropped bar at 11 for round of 15. Toes to bar were done in sets of 5 for each round for the most part, grip strength was the biggest issue. The first set of 21 dips, even with the band really tight was an issue. My arms were just tired.
At 6pm today I found out I didn't get selected for the October class for OCS. I don't know what my next step is, I have a lot of options but I will figure it out. Not drinking away my sadness, I'm eating sweet potato fries. Today is also my 30th day of strict paleo and I love the results too much to throw them away. Moving forward.
Monday, August 15, 2011
Friday, August 12, 2011
CFE Chipper
7pm:
W/U:
500m sub 2:00 pace, finished 2:06
2x
10 good mornings
10 pass through's
10 broad jump
10 push ups
For Time:
30 box jumps @ 20"
40 walking lunge steps
50 pull ups
60 ring push ups
70 ab mat sit ups
80 air squats
18:59
Pull ups were done 2 or 3 at a time but rest was minimal. Really gotta work the core strength and pull up endurance. Ring push ups weren't always with my biceps to the ring but they were hard. Got them in sets of 5 or 3. Good tough WOD really worked for a fast time. Squats were with a collapsed chest but I was just going for time. Legs felt really good afterwards. Only ate breakfast prior to this WOD some eggs and sausage around like 10ish with some hot sauce and 2 cups of coffee. Accidental fast so it was good! Happy with my progress.
W/U:
500m sub 2:00 pace, finished 2:06
2x
10 good mornings
10 pass through's
10 broad jump
10 push ups
For Time:
30 box jumps @ 20"
40 walking lunge steps
50 pull ups
60 ring push ups
70 ab mat sit ups
80 air squats
18:59
Pull ups were done 2 or 3 at a time but rest was minimal. Really gotta work the core strength and pull up endurance. Ring push ups weren't always with my biceps to the ring but they were hard. Got them in sets of 5 or 3. Good tough WOD really worked for a fast time. Squats were with a collapsed chest but I was just going for time. Legs felt really good afterwards. Only ate breakfast prior to this WOD some eggs and sausage around like 10ish with some hot sauce and 2 cups of coffee. Accidental fast so it was good! Happy with my progress.
Thursday, August 11, 2011
Longest post ever (probably)
Wednesday:
14:30 @ Ormond:
w/u
500m row, damper on 7, sub 2min pace: finished in 1:56, avg 1:55 pace
2x:
5 pull ups (still working on connecting the butterfly)
5 fast box jumps @ 20"
5 broad jumps
Max height box jumps in inches:
24-28-30-32-34-36
Failed 37 & 38 a bunch of times
Then "Manion" Hero WOD"
7 RFT
400m run
29 back squats 135/95
41:30
Terrified of the box jump as usual, but I'm pretty sure it's a PR. Underestimated the BS on Manion. Thought I'd at least get the first round unbroken. This one definitely stayed in my head though. I did this for a fallen Marine Officer. An American Hero who gave his life in defense of our nation. He is someone I aspire to be. I ran hard and I squatted as much as possible for him. There were times, especially on round 5 where I didn't think my legs could take one more rep, but I made them and it was worth it. Goal was sub 45min. Mission accomplished. I was going to do a second WOD but I was sore afterwards and I had CUTCO shit to go to at 7pm so there wasn't time. Wore my Inov-8's with compression.
Thursday:
At pull up bars at ERAU ROTC building:
14:30
5min half assed double under practice (it was effing hot out)
10 squats
10 strict pull ups on 1.5" band
10 squats
1 banded HSPU on parallettes
"JT"
21-15-9
HSPU on 1.5" midline support, 1" shoulder support
Ring dips on .25" band, held tight
Push Ups - military style, breaking 90*
22:20
I was going to do these on the parallettes but the depth wasn't going to happen after the OHS. My shoulders are SMOKED. I wasn't getting my head down to the ground on every rep, which sucked. It was so hot out. I legit met pukie for the first time after this one. I ate sausage for lunch - I'm so over phallic food now. Obsession is done. I should've warmed up more but I was in a hurry to make a CUTCO appointment.
20:45
Mainland HS track
800m jog
1min rest, light stretch, then:
4x400m sprints in the dark with 1min rest in between each:
1:38 (I think that's a PR) - 1:44 - 1:46 - 1:45
I'm so, so, soooo happy with these times! My legs were super sore from Manion too but post WOD they feel great! I actually MADE myself HURT on these runs. Like I felt it. Listened to Lady Gaga's "Edge of Glory" two times. It's about a 5min song so with the laps and the rest I wanted to make sure I finished the 2nd and 4th 400m before the song was over. I kept "1:28" in my head while I ran the first lap and was pleasantly surprised with a sub 1:40. Then I just made sure not to deviate too much from 1:45 and that goal was achieved! Wore my Inov-8's with regular socks, no compression.
14:30 @ Ormond:
w/u
500m row, damper on 7, sub 2min pace: finished in 1:56, avg 1:55 pace
2x:
5 pull ups (still working on connecting the butterfly)
5 fast box jumps @ 20"
5 broad jumps
Max height box jumps in inches:
24-28-30-32-34-36
Failed 37 & 38 a bunch of times
Then "Manion" Hero WOD"
7 RFT
400m run
29 back squats 135/95
41:30
Terrified of the box jump as usual, but I'm pretty sure it's a PR. Underestimated the BS on Manion. Thought I'd at least get the first round unbroken. This one definitely stayed in my head though. I did this for a fallen Marine Officer. An American Hero who gave his life in defense of our nation. He is someone I aspire to be. I ran hard and I squatted as much as possible for him. There were times, especially on round 5 where I didn't think my legs could take one more rep, but I made them and it was worth it. Goal was sub 45min. Mission accomplished. I was going to do a second WOD but I was sore afterwards and I had CUTCO shit to go to at 7pm so there wasn't time. Wore my Inov-8's with compression.
Thursday:
At pull up bars at ERAU ROTC building:
14:30
5min half assed double under practice (it was effing hot out)
10 squats
10 strict pull ups on 1.5" band
10 squats
1 banded HSPU on parallettes
"JT"
21-15-9
HSPU on 1.5" midline support, 1" shoulder support
Ring dips on .25" band, held tight
Push Ups - military style, breaking 90*
22:20
I was going to do these on the parallettes but the depth wasn't going to happen after the OHS. My shoulders are SMOKED. I wasn't getting my head down to the ground on every rep, which sucked. It was so hot out. I legit met pukie for the first time after this one. I ate sausage for lunch - I'm so over phallic food now. Obsession is done. I should've warmed up more but I was in a hurry to make a CUTCO appointment.
20:45
Mainland HS track
800m jog
1min rest, light stretch, then:
4x400m sprints in the dark with 1min rest in between each:
1:38 (I think that's a PR) - 1:44 - 1:46 - 1:45
I'm so, so, soooo happy with these times! My legs were super sore from Manion too but post WOD they feel great! I actually MADE myself HURT on these runs. Like I felt it. Listened to Lady Gaga's "Edge of Glory" two times. It's about a 5min song so with the laps and the rest I wanted to make sure I finished the 2nd and 4th 400m before the song was over. I kept "1:28" in my head while I ran the first lap and was pleasantly surprised with a sub 1:40. Then I just made sure not to deviate too much from 1:45 and that goal was achieved! Wore my Inov-8's with regular socks, no compression.
Tuesday, August 9, 2011
Boots & Utes + Heroes Week
15:30:
w.u:
500m row
3x
10 pull ups
practice bottom of the dip on parallel bars swing from gwod for shoulder extension
10 ghd sit ups
10 hip extensions on ghd
2rnds of RJ:
800m run
5x 10ft rope climbs (supposed to be 15ft)
50 push ups, military style breaking 90*
49:10
Did this WOD in boots & utes. It's supposed to be 5 rounds long, but there was no way I was going to make it. I literally cried my way through the rope climbs. I haven't been that scared of OCS in the past year. The rope kept sliding on my pants and wouldn't go around my boot so I'd never make a lot of upward progress. Need to work on my L hang and leg raises to strengthen my core so I can control bringing my legs up. Happy note I can hold myself up and in fact I was pulling my way up the rope some of the time because my legs couldn't get enough purchase on the rope. I alternated between S-method and the wrap around. The S method was scary, thank god the rope was only 10ft high because I definitely see why they make you use the wrap around method. Also, thank god for my increased upper body strength. By the end of the 2nd round my hands were so sweaty and I was so tired I tried to make it up the rope 3x for the 5th climb and it wasn't happening. The first round I did 5.5 climbs, the first attempt was 1/2 of an ascent. All I can say is thank god I didn't go to OCS last summer, I never would've made it. The push ups felt pretty good, only broke 90* and I was getting them in sets of 5-15. The run was AWFUL. I wore my heavy boots for the rope and it just sucked. Need to definitely practice that more.
20:30:
10 good mornings
10 pass throughs
10 ohs @ pvc
Then OHS x5:
95-95-100PR-105(felt easy)PR-110(4)Previous1RM, PR-115PR-120(4)PR!
*Ass to med ball for all OHS
95 felt really heavy at first and I did the squats really slow, that's why I did it twice. Wasn't sure how well higher weight would go but it got "easier" as I went up in weight. Took it from the rack each time. Dropped it at the top and re-racked it. Bottomed out on the way up for the 5th rep at 110# and dropped the bar at the top for the start of the 5th rep for 120#. My wrists and shoulders just gave out. Wore my oly shoes, bad ass socks, weight belt and taped up my wrists. Very, very happy with these strength gains!
Then CFE WOD:
12min AMRAP
12 ring dips on tight .25" band (shoulders were smoked)
9 OHS @ 95# for the first time EVER (taken from the rack)
12 box jumps 20"
3 rnds with 1 second to spare
I was tired from squatting. I went all OHS unbroken. (I didn't want to have to reclean the weight) Took it from the rack each time because I was unsure of my snatch. The ring dips were hard, couldn't string more than 6 together. The box jumps took forever. My legs were exhausted. I finished the last set in under 40secs though because I wanted to have a solid 3 rounds. Did this in my Inov-8s and badass socks. Felt pretty stable in the OHS. Feeling pretty confident after the disaster this morning.
w.u:
500m row
3x
10 pull ups
practice bottom of the dip on parallel bars swing from gwod for shoulder extension
10 ghd sit ups
10 hip extensions on ghd
2rnds of RJ:
800m run
5x 10ft rope climbs (supposed to be 15ft)
50 push ups, military style breaking 90*
49:10
Did this WOD in boots & utes. It's supposed to be 5 rounds long, but there was no way I was going to make it. I literally cried my way through the rope climbs. I haven't been that scared of OCS in the past year. The rope kept sliding on my pants and wouldn't go around my boot so I'd never make a lot of upward progress. Need to work on my L hang and leg raises to strengthen my core so I can control bringing my legs up. Happy note I can hold myself up and in fact I was pulling my way up the rope some of the time because my legs couldn't get enough purchase on the rope. I alternated between S-method and the wrap around. The S method was scary, thank god the rope was only 10ft high because I definitely see why they make you use the wrap around method. Also, thank god for my increased upper body strength. By the end of the 2nd round my hands were so sweaty and I was so tired I tried to make it up the rope 3x for the 5th climb and it wasn't happening. The first round I did 5.5 climbs, the first attempt was 1/2 of an ascent. All I can say is thank god I didn't go to OCS last summer, I never would've made it. The push ups felt pretty good, only broke 90* and I was getting them in sets of 5-15. The run was AWFUL. I wore my heavy boots for the rope and it just sucked. Need to definitely practice that more.
20:30:
10 good mornings
10 pass throughs
10 ohs @ pvc
Then OHS x5:
95-95-100PR-105(felt easy)PR-110(4)Previous1RM, PR-115PR-120(4)PR!
*Ass to med ball for all OHS
95 felt really heavy at first and I did the squats really slow, that's why I did it twice. Wasn't sure how well higher weight would go but it got "easier" as I went up in weight. Took it from the rack each time. Dropped it at the top and re-racked it. Bottomed out on the way up for the 5th rep at 110# and dropped the bar at the top for the start of the 5th rep for 120#. My wrists and shoulders just gave out. Wore my oly shoes, bad ass socks, weight belt and taped up my wrists. Very, very happy with these strength gains!
Then CFE WOD:
12min AMRAP
12 ring dips on tight .25" band (shoulders were smoked)
9 OHS @ 95# for the first time EVER (taken from the rack)
12 box jumps 20"
3 rnds with 1 second to spare
I was tired from squatting. I went all OHS unbroken. (I didn't want to have to reclean the weight) Took it from the rack each time because I was unsure of my snatch. The ring dips were hard, couldn't string more than 6 together. The box jumps took forever. My legs were exhausted. I finished the last set in under 40secs though because I wanted to have a solid 3 rounds. Did this in my Inov-8s and badass socks. Felt pretty stable in the OHS. Feeling pretty confident after the disaster this morning.
Sunday, August 7, 2011
Rainy day
Practiced double unders for a few minutes. Went alright, strung together 8 at the highest.
Went to the beach around 3:30 and it rained on me, so I got about 2 miles in on the soft sand, 19:47min. Did it in my Minimus, legs felt pretty good. Hauled ass for the last 50m.
Went to the beach around 3:30 and it rained on me, so I got about 2 miles in on the soft sand, 19:47min. Did it in my Minimus, legs felt pretty good. Hauled ass for the last 50m.
Saturday, August 6, 2011
Games Beach WOD 1
Roughly 11:00
Crappy warm up. Thought about not doing the WOD, then smiled, sucked it up and did it anyway.
For time:
200m Ocean swim (took about 2:30min, so was probably a little short, waves were big)
1200m run (def right distance. some soft sand)
50 pull ups (scaled from CTB, wasn't happening on that bar)
100 hand release push ups
200 squats
1200m run
1 hour 8:54min
All of the pull ups were one at a time regular pull ups. Couldn't get the CTB with the bar rotating and my kip just wasn't in it. Took time to grab my towel and put it under the bar. The sand was ridiculously hot. Did the push ups and squats in the break of the water and sand. Push ups felt good for my shoulder. I prefer the hand release push ups actually. I get a good burn from them. Did the squats in the water break too. Ran the last bit in the shoreline water break because the sand was so hot and I was running barefoot (POSE!). Hit the softer sand where all the sunbathers were. A fat black lady said to me from her tent as I was running by "I need to be out there witcha!" I was like "Come on!" ahaha I love it when people holler at you when you're running. I smiled my way through this WOD and just had fun and enjoyed the sun. Shoulders are sore but are feeling pretty good. Legs and lower back hurt a little but not too bad. Good day.
Crappy warm up. Thought about not doing the WOD, then smiled, sucked it up and did it anyway.
For time:
200m Ocean swim (took about 2:30min, so was probably a little short, waves were big)
1200m run (def right distance. some soft sand)
50 pull ups (scaled from CTB, wasn't happening on that bar)
100 hand release push ups
200 squats
1200m run
1 hour 8:54min
All of the pull ups were one at a time regular pull ups. Couldn't get the CTB with the bar rotating and my kip just wasn't in it. Took time to grab my towel and put it under the bar. The sand was ridiculously hot. Did the push ups and squats in the break of the water and sand. Push ups felt good for my shoulder. I prefer the hand release push ups actually. I get a good burn from them. Did the squats in the water break too. Ran the last bit in the shoreline water break because the sand was so hot and I was running barefoot (POSE!). Hit the softer sand where all the sunbathers were. A fat black lady said to me from her tent as I was running by "I need to be out there witcha!" I was like "Come on!" ahaha I love it when people holler at you when you're running. I smiled my way through this WOD and just had fun and enjoyed the sun. Shoulders are sore but are feeling pretty good. Legs and lower back hurt a little but not too bad. Good day.
Friday, August 5, 2011
This is about to get detailed...
My blog posts are going to get more detailed. Measurable, traceable progress, right? (As long as I have time, and right now I have too much time.)
In an effort to increase my wrist turning and jumping endurance for double unders I did 500 single unders for time. 6:51 in the heat at 12:20 in the afternoon. Towards the end I just got tired of jumping. A few trip ups here and there. Played with my arm and wrist positioning trying to find what works. Slightly forward in the wrists, elbows glued to my side and a slight turn in of the handles seems to work best. I wore my NB minimus, no socks. Then I went to the track to work my 400's
13:00:
W/U: high knees, butt kicks, cross over's from soccer and Endurance POSE drills for ~25m each.
6x400m with 1:30 rest
1:42, 1:50, 1:51, 1:57, 2:05, 2:01
Wore my NB Minimus, no socks but with my Skins compression calf tights. Maybe it was the heat, maybe is was because I had only had breakfast so far but either way I believe this is a true reflection of my running ability right now. This is EXACTLY what happens to me on my 5k. I'm so glad I did this and stuck to my plan of resting 1:30 no matter what. Usually mentally I'll try and cop out of a workout, shorten it, etc. The first 400 I listened to my iPod so maybe that helped me move faster, but in anticipation of sweating and waterlogging it again I stopped wearing it. I also had CUTCO on my fucking mind which wasn't helping me either. I hate that fucking job. Either way, lesson learned: run 400's more often & faster.
5pm:
No one showed up for the 5pm class so I basically got paid to get a back squat PR. Hollaaaaaa!
Back squat x5:
135-145-155-165PR-175PR-180(4)P-effing-R!!!
I was feeling lethargic and moody and didn't want to do the Master's WOD, so I decided to give back squats another go after the disaster Monday. They all felt easy up until 175. I'm so stoked to improve that much! My previous 1RM is 185! I'm going to blow 200 out of the water soon! :D
Then the 6pm class showed up and coaching always fires me up to do work so I was grateful to have a big group! They all did so awesome that they had time for another quick WOD. We finished so early I was like "Well we can do another WOD, or stretch and go home early..." Ted asked for another quick WOD with kettlebells, so I wrote up a 5min amrap. I did all of the work they did after they left. Totally motivating!
The Game's Mater's WOD 3:
3 RFT:
4/2 Muscle Ups - scaled to GWODs transition on the green band. I was tired from all the MU prac this week
8 Thrusters 135/105
14:34
Then:
5min AMRAP:
4 kb snatch @ 35#
4 burpees
Finished the 9th round right as the timer went off.
That was my first time snatching the 35 in a WOD. I remember doing it at 30 back in January with Chrisie... I'll try not to think of that though, cause then I'll get sad. I really met my demons on the thrusters. As I was warming up I seriously considered dropping the weight down because I've never thrustered weight that heavy before. During the Open I could only get 105 thrustered once. Progress! My shoulders popped in some spots and I no repped myself on quite a few. Wore my Oly shoes and a weight belt to protect my back for the thruster WOD and went in just my socks for the amrap. Feeling very tired but accomplished.
Post sprint session. Sweatin in the chair
In an effort to increase my wrist turning and jumping endurance for double unders I did 500 single unders for time. 6:51 in the heat at 12:20 in the afternoon. Towards the end I just got tired of jumping. A few trip ups here and there. Played with my arm and wrist positioning trying to find what works. Slightly forward in the wrists, elbows glued to my side and a slight turn in of the handles seems to work best. I wore my NB minimus, no socks. Then I went to the track to work my 400's
13:00:
W/U: high knees, butt kicks, cross over's from soccer and Endurance POSE drills for ~25m each.
6x400m with 1:30 rest
1:42, 1:50, 1:51, 1:57, 2:05, 2:01
Wore my NB Minimus, no socks but with my Skins compression calf tights. Maybe it was the heat, maybe is was because I had only had breakfast so far but either way I believe this is a true reflection of my running ability right now. This is EXACTLY what happens to me on my 5k. I'm so glad I did this and stuck to my plan of resting 1:30 no matter what. Usually mentally I'll try and cop out of a workout, shorten it, etc. The first 400 I listened to my iPod so maybe that helped me move faster, but in anticipation of sweating and waterlogging it again I stopped wearing it. I also had CUTCO on my fucking mind which wasn't helping me either. I hate that fucking job. Either way, lesson learned: run 400's more often & faster.
5pm:
No one showed up for the 5pm class so I basically got paid to get a back squat PR. Hollaaaaaa!
Back squat x5:
135-145-155-165PR-175PR-180(4)P-effing-R!!!
I was feeling lethargic and moody and didn't want to do the Master's WOD, so I decided to give back squats another go after the disaster Monday. They all felt easy up until 175. I'm so stoked to improve that much! My previous 1RM is 185! I'm going to blow 200 out of the water soon! :D
Then the 6pm class showed up and coaching always fires me up to do work so I was grateful to have a big group! They all did so awesome that they had time for another quick WOD. We finished so early I was like "Well we can do another WOD, or stretch and go home early..." Ted asked for another quick WOD with kettlebells, so I wrote up a 5min amrap. I did all of the work they did after they left. Totally motivating!
The Game's Mater's WOD 3:
3 RFT:
4/2 Muscle Ups - scaled to GWODs transition on the green band. I was tired from all the MU prac this week
8 Thrusters 135/105
14:34
Then:
5min AMRAP:
4 kb snatch @ 35#
4 burpees
Finished the 9th round right as the timer went off.
That was my first time snatching the 35 in a WOD. I remember doing it at 30 back in January with Chrisie... I'll try not to think of that though, cause then I'll get sad. I really met my demons on the thrusters. As I was warming up I seriously considered dropping the weight down because I've never thrustered weight that heavy before. During the Open I could only get 105 thrustered once. Progress! My shoulders popped in some spots and I no repped myself on quite a few. Wore my Oly shoes and a weight belt to protect my back for the thruster WOD and went in just my socks for the amrap. Feeling very tired but accomplished.
Post sprint session. Sweatin in the chair
Thursday, August 4, 2011
101* FL?! Seriously?!
11:30am:
W/U:
500m row sub 2:15 pace
3x:
5 pull ups. First set butterfly, last 2 kipping
10 broad jumps, hands behind head
15 abmat sit ups, alternating butterfly, bent & straight leg
Then:
This is one of the WODs I came up with thanks to everyone on Twitter's evil suggestions, I call it -
"The 20's"
With body armour (mine weighed 10#) & with 20# dumbbells in each hand:
20 box step ups @ 20" (alt legs)
20 dumbbell rows (alt arms)
20 GTO
3 rnds + 12 step ups
Cash out for completion: 20 TGU's with 20# dumbbell alternating arms (no vest)
The box step ups were the WORST. My left leg was the weakest. It was hot as hell too. Rows were ok, difficulty maintaining my midline. GTO were alright, felt 'easy.' The TGU's were pretty good too. Was able to keep my shoulder in my ear and not put too much weight on my knees.
4pm at ERAU ROTC pull up bars:
W/U:
Practice muscle ups. Work my ring kip. Used a band to get the motion going to get my hips to the rings and it's getting better. Definitely still need to work my transition. Then:
10min AMRAP:
10 push ups
10 chin ups on 1" band
10 dips on bars
2 rnds + 5 chin ups
Cash out: 10 HSPU with 1" band for support and .25" band for shoulders
2nd rnd I mixed up the push ups and pull ups. The ROM wasn't very low with the dips. The push ups weren't as low as I would've liked them to be. The chin ups were hard. I kipped a few but my hands started hurting like they were going to rip and I was just really tired. I tried to use a band on a few dips but the ROM was the same without it. The ROM is much better than it used to be though. HSPU were nice because I'm finally down a band set! But I couldn't get my head all the way down every time, probably due to fatigue. Gotta work on those more.
Overall good day of training!
W/U:
500m row sub 2:15 pace
3x:
5 pull ups. First set butterfly, last 2 kipping
10 broad jumps, hands behind head
15 abmat sit ups, alternating butterfly, bent & straight leg
Then:
This is one of the WODs I came up with thanks to everyone on Twitter's evil suggestions, I call it -
"The 20's"
With body armour (mine weighed 10#) & with 20# dumbbells in each hand:
20 box step ups @ 20" (alt legs)
20 dumbbell rows (alt arms)
20 GTO
3 rnds + 12 step ups
Cash out for completion: 20 TGU's with 20# dumbbell alternating arms (no vest)
The box step ups were the WORST. My left leg was the weakest. It was hot as hell too. Rows were ok, difficulty maintaining my midline. GTO were alright, felt 'easy.' The TGU's were pretty good too. Was able to keep my shoulder in my ear and not put too much weight on my knees.
4pm at ERAU ROTC pull up bars:
W/U:
Practice muscle ups. Work my ring kip. Used a band to get the motion going to get my hips to the rings and it's getting better. Definitely still need to work my transition. Then:
10min AMRAP:
10 push ups
10 chin ups on 1" band
10 dips on bars
2 rnds + 5 chin ups
Cash out: 10 HSPU with 1" band for support and .25" band for shoulders
2nd rnd I mixed up the push ups and pull ups. The ROM wasn't very low with the dips. The push ups weren't as low as I would've liked them to be. The chin ups were hard. I kipped a few but my hands started hurting like they were going to rip and I was just really tired. I tried to use a band on a few dips but the ROM was the same without it. The ROM is much better than it used to be though. HSPU were nice because I'm finally down a band set! But I couldn't get my head all the way down every time, probably due to fatigue. Gotta work on those more.
Overall good day of training!
Wednesday, August 3, 2011
Transformation!
12:00 Beach run:
40min aka 4 mi on the beach. Soft sand on the way out for the first 20min, next to the shore on the way back. Maintained same distance each way.
Then 25 burpee pull ups AFAP: 3:11
Then swim in the ocean and freak out the lifeguard.
19:00:
Work on my split jerk from the rack. Thought I was going to PR... didn't happen. 125# went overhead with some press out but that was it. Need to work the jump and getting down wide feet and fast. It's not that I don't have the strength or ability, I just need to work technique. Then do some double unders in preparation for EVIL.
I had a conversation on Twitter asking everyone for their most HATED Crossfit movements and got some GREAT feedback. TGU's, weight vest anything, toes to bar, really creative stuff I don't normally think about. Eric, the owner of Crossfit Overcome and I talked about how we hated DUs and 400m repeats, so he made this WOD and named it after me in my honor and so I tested it out tonight. Meet:
J.C.Fire:
15min AMRAP:
50 DUs
400m run
2 rnds + 23 DUs
Check out his post here: http://crossfitovercome.com/2011/08/04/j-c-fire/
This was a good goat WOD for me because I now struggle with high rep DUs just because I don't yet have the endurance for them, not because of a skill limitation! (Finally!!) The run felt surprisingly comfortable for my legs. NO hamstring pain! Even though my left leg IT band/hamstring is still a pissed off teenager and hurts when I stretch it... grrrrrrr! Happy with my work for today. Now... check out how FAR I've come...
40min aka 4 mi on the beach. Soft sand on the way out for the first 20min, next to the shore on the way back. Maintained same distance each way.
Then 25 burpee pull ups AFAP: 3:11
Then swim in the ocean and freak out the lifeguard.
19:00:
Work on my split jerk from the rack. Thought I was going to PR... didn't happen. 125# went overhead with some press out but that was it. Need to work the jump and getting down wide feet and fast. It's not that I don't have the strength or ability, I just need to work technique. Then do some double unders in preparation for EVIL.
I had a conversation on Twitter asking everyone for their most HATED Crossfit movements and got some GREAT feedback. TGU's, weight vest anything, toes to bar, really creative stuff I don't normally think about. Eric, the owner of Crossfit Overcome and I talked about how we hated DUs and 400m repeats, so he made this WOD and named it after me in my honor and so I tested it out tonight. Meet:
J.C.Fire:
15min AMRAP:
50 DUs
400m run
2 rnds + 23 DUs
Check out his post here: http://crossfitovercome.com/2011/08/04/j-c-fire/
This was a good goat WOD for me because I now struggle with high rep DUs just because I don't yet have the endurance for them, not because of a skill limitation! (Finally!!) The run felt surprisingly comfortable for my legs. NO hamstring pain! Even though my left leg IT band/hamstring is still a pissed off teenager and hurts when I stretch it... grrrrrrr! Happy with my work for today. Now... check out how FAR I've come...
Tuesday, August 2, 2011
Squatting Your Momma
Monday: off from WODs. Attempted to PR my back squat 1RM and failed epicly.
5x125
3x145 (felt heavy?!)
1x 175-185-195 Fail-190 Failx4
I couldn't believe I was failing. I would come up about a 1/4 of the way out of the bottom and just get STUCK. I know I have 200# in me, so I'm going to start ramping up weights again. Can't lose strength right now.
Tuesday: Since I'm not doing shit I decided to hit it HAM today.
13:00 warm up in the house. GWOD ladder 10-1 strict pull ups, 1" band, alternating grip, ring dips, red band
14:45: SEAL Fit WOD:
500m row warm up, sub 2:15 pace
Then:
30min AMRAP:
6 ground to overhead @ 95#
12 wall balls, 9 ft target, 14# ball
24 double unders
5 rnds + 6 gto + 7 wall balls
Then: 30 GHD sit ups for completion
Surprisingly the wall balls were my limiting factor. I missed a lot of reps for not hitting the target. I could barely do more than 3 at a time. The gto was tough in the beginning but got slightly easier as the WOD went on. Ended up split jerking a lot of them at the end. Need to work on my push jerk since it'll be more time efficient. The double unders were difficult because I was just too tired to do them! I've never sweat so hard before in my life. I was like... glowing. I added more tape to my rope and that made it harder to get the timing right. The third round I did like 12 DUs unbroken! Overall I'm very happy with my performance with this WOD. Good mental grinder.
Then went to the beach and swam. It was dark and kept threatening to rain
18:45:
ERAU Fitness Center. *Note: wearing Oly shoes, a weight belt and socks that say "Bad Ass" WILL get you stared at.
Front squat x5:
120-125-130-135-140-145
I got red in the face for every set. Also wore Jason's weight belt to help my back even though it was a little too big and would loosen after 3 or so reps. All in all the weight's felt challenging but I maintained good form and depth! I'm exhausted though. A weightlifting session has never left me this smoked before. Then again I did do a lot of work... I was going to do sprints after this too. Nope! Saving them for tomorrow.
5x125
3x145 (felt heavy?!)
1x 175-185-195 Fail-190 Failx4
I couldn't believe I was failing. I would come up about a 1/4 of the way out of the bottom and just get STUCK. I know I have 200# in me, so I'm going to start ramping up weights again. Can't lose strength right now.
Tuesday: Since I'm not doing shit I decided to hit it HAM today.
13:00 warm up in the house. GWOD ladder 10-1 strict pull ups, 1" band, alternating grip, ring dips, red band
14:45: SEAL Fit WOD:
500m row warm up, sub 2:15 pace
Then:
30min AMRAP:
6 ground to overhead @ 95#
12 wall balls, 9 ft target, 14# ball
24 double unders
5 rnds + 6 gto + 7 wall balls
Then: 30 GHD sit ups for completion
Surprisingly the wall balls were my limiting factor. I missed a lot of reps for not hitting the target. I could barely do more than 3 at a time. The gto was tough in the beginning but got slightly easier as the WOD went on. Ended up split jerking a lot of them at the end. Need to work on my push jerk since it'll be more time efficient. The double unders were difficult because I was just too tired to do them! I've never sweat so hard before in my life. I was like... glowing. I added more tape to my rope and that made it harder to get the timing right. The third round I did like 12 DUs unbroken! Overall I'm very happy with my performance with this WOD. Good mental grinder.
Then went to the beach and swam. It was dark and kept threatening to rain
18:45:
ERAU Fitness Center. *Note: wearing Oly shoes, a weight belt and socks that say "Bad Ass" WILL get you stared at.
Front squat x5:
120-125-130-135-140-145
I got red in the face for every set. Also wore Jason's weight belt to help my back even though it was a little too big and would loosen after 3 or so reps. All in all the weight's felt challenging but I maintained good form and depth! I'm exhausted though. A weightlifting session has never left me this smoked before. Then again I did do a lot of work... I was going to do sprints after this too. Nope! Saving them for tomorrow.
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