warm up:
500m row
2x
15 pass thrus
10 pushups
5 pull ups
5 box jump to squat
hang squat snatch
3-3-3-3-3
65-75-75-75-65
Went up to 80# but wasn't feeling it for the last set so dropped the weight back down to 65#. The pressouts were U-G-L-Y for 75#. Really disappointing. But my pull ups were top notch, took off the tiny red band after the first set and BAM!- chest to bar without trying, first three went unbroken and I didn't drop off the bar. Push ups were easy too. Who knew losing weight was the answer to all of my problems?
Then I waited for MK to get done with her snatches to do the 500m row for time. Needless to say I was cold at this point and it went over... well, horribly.
1:58.8 500m row. Not a PR by any means.
Rest and recovery are feeling good with Progenex in my system. My back is cramped like all hell though from heavy deads on Friday, but massage has helped loosen it up. Going to get some good rest tonight and dream about continued progress.
Monday, February 28, 2011
Friday, February 25, 2011
Hot Week
Tuesday:
PFT in the AM. Finally brought my flex arm hang back to 70 sec, but still eating dirt on the run, but I know it's cause of the diet- which I'm seeing real results from. 27:56 3 mile run, 258 total score. Up 25+ points from November
Wednesday:
4 rft
400m run
10 deadlifts 95#
5 push press 95#
20 sit ups
Done at Rx. The push press felt really unsafe bc I was so fatigued and seeing stars. Finished in 15:20 something.
Thursday: First rest day on a Thursday in 3 weeks. Made me feel nasty though I know it's needed.
Friday:
Deadlift: 10-8-5-3-3-3
135-185-205-225-235(1.5x)
Then, 3 rounds:
1min hollow rocks
30 sec rest
1 min L-Sit on parallettes
30 sec rest
Today was a PR in my deadlift. I picked up 235 at the Iron Curtain at 15lbs heavier than I am now, and I picked it up again today 1 and a half times. The only reason I couldn't get it all the way up the second time was again due to some fatigue and slight loss of grip. I felt some pain in my back when the weight was light, and my right shoulder was very sore but I maintained my lumbar curve even after I thought I lost it. Good day. The L-Sits were horrible. Need to work my flexibility. I have to scale the last 2 sets with leaving one foot on the ground, alternating the foot during the minute.
PFT in the AM. Finally brought my flex arm hang back to 70 sec, but still eating dirt on the run, but I know it's cause of the diet- which I'm seeing real results from. 27:56 3 mile run, 258 total score. Up 25+ points from November
Wednesday:
4 rft
400m run
10 deadlifts 95#
5 push press 95#
20 sit ups
Done at Rx. The push press felt really unsafe bc I was so fatigued and seeing stars. Finished in 15:20 something.
Thursday: First rest day on a Thursday in 3 weeks. Made me feel nasty though I know it's needed.
Friday:
Deadlift: 10-8-5-3-3-3
135-185-205-225-235(1.5x)
Then, 3 rounds:
1min hollow rocks
30 sec rest
1 min L-Sit on parallettes
30 sec rest
Today was a PR in my deadlift. I picked up 235 at the Iron Curtain at 15lbs heavier than I am now, and I picked it up again today 1 and a half times. The only reason I couldn't get it all the way up the second time was again due to some fatigue and slight loss of grip. I felt some pain in my back when the weight was light, and my right shoulder was very sore but I maintained my lumbar curve even after I thought I lost it. Good day. The L-Sits were horrible. Need to work my flexibility. I have to scale the last 2 sets with leaving one foot on the ground, alternating the foot during the minute.
Monday, February 21, 2011
Snatch 'till you can't see
W/U: 2x-
5 box jumps 20"/24"
5 squats
5 dead hang pull ups on purple band, reverse then wide grip. (too easy, need to move down a band)
1-1-1-1-1 Power Snatch
85-105-115
At 115# I got really light headed, saw stars and heard the weight ring in my ears. That hasn't happened since I fought for a 225# deadlift in July, so needless to say I didn't move up. I'm having trouble getting fast elbows and pulling under the weight and keeping my feet in a normal position. They do this weird slide out thing and I land funky.
Then:
10 rounds
7 front squats @ 65# (scaled from 95#)
50m sprint
2 min recovery between rounds
I didn't feel human again until after round 5, then I actually started to sprint again. Food is fuel, gotta give the body what it needs.
5 box jumps 20"/24"
5 squats
5 dead hang pull ups on purple band, reverse then wide grip. (too easy, need to move down a band)
1-1-1-1-1 Power Snatch
85-105-115
At 115# I got really light headed, saw stars and heard the weight ring in my ears. That hasn't happened since I fought for a 225# deadlift in July, so needless to say I didn't move up. I'm having trouble getting fast elbows and pulling under the weight and keeping my feet in a normal position. They do this weird slide out thing and I land funky.
Then:
10 rounds
7 front squats @ 65# (scaled from 95#)
50m sprint
2 min recovery between rounds
I didn't feel human again until after round 5, then I actually started to sprint again. Food is fuel, gotta give the body what it needs.
Sunday, February 20, 2011
Results! Strong is the new Skinny body transformation
It's been a struggle for over a month, but I am FINALLY back in the 140's# and am 14# shy of my goal. 9lbs lost so far! This super-paleo diet is working, and I get to have my coffee. It's hard, but I love the results.
Strong is the New Skinny is having a blog-sharing-body transformation challenge, so I figure I'll participate. I've already committed to creating the best body I've ever had, now I'll share my journey with all of you.
All I know is I'm going to reach my goals, and never go back to being heavy again. Commitment for life!
Strong is the New Skinny is having a blog-sharing-body transformation challenge, so I figure I'll participate. I've already committed to creating the best body I've ever had, now I'll share my journey with all of you.
All I know is I'm going to reach my goals, and never go back to being heavy again. Commitment for life!
Saturday, February 19, 2011
Flippin' Campus Safety
So campus safety sucks. Why do I go to Embry-Riddle again?
Anyways, out of a great blunder came a great WOD by the pull up bars near the ROTC building.
20min AMRAP:
15 kettlebell swings @ 35#
10 Dips on dip station. Used toe bounce to get out of the bottom
5 tire flips
Did it with Chrisie and finished 4 full rounds. Great stuff. It was a lot of fun to work out next to Levi again. That man is an animal!
Anyways, out of a great blunder came a great WOD by the pull up bars near the ROTC building.
20min AMRAP:
15 kettlebell swings @ 35#
10 Dips on dip station. Used toe bounce to get out of the bottom
5 tire flips
Did it with Chrisie and finished 4 full rounds. Great stuff. It was a lot of fun to work out next to Levi again. That man is an animal!
Friday, February 18, 2011
Fun Friday
Took a running rest day. My legs needed it.
W/U:
2 rnds:
5 pvc thruster
5 push ups
5 pull ups
4 rnds for time:
250m row (rower set to 8)
10 thrusters @ 65#
9:18
W/U:
2 rnds:
5 pvc thruster
5 push ups
5 pull ups
4 rnds for time:
250m row (rower set to 8)
10 thrusters @ 65#
9:18
Thought I was going to finish this in 7ish minutes but the thrusters were hell. The row was good, maintained a pretty solid 2min to sub 2min pace through the whole WOD. All of a sudden I'm a pretty decent rower. I like it!
Turtle shell abs are coming... gotta keep up the diet and smashing the running and rowing. Less than 3 weeks to go
Thursday, February 17, 2011
I see stars
New diet started today. I can see stars.
Noon: 4.5 mile run. 3 laps around the school + bridge over to the ROTC building
17:00:
4 rnds
1 minute max effort each:
airdyne
box jumps
pull ups
lunges
Noon: 4.5 mile run. 3 laps around the school + bridge over to the ROTC building
17:00:
4 rnds
1 minute max effort each:
airdyne
box jumps
pull ups
lunges
15-20 sec transition time
2 min rest between rounds
2 min rest between rounds
MK pushed me through this one. It took awhile to recover from
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