4 Rounds for Time:
15 Thrusters (65 lbs.)
200 M Sandbag Carry (35 lbs.)
15 Knees to Elbows
Time: 24:58
Whoa this workout kicked. my. butt. 65 lbs. gets real heavy, real quick. My abs were still pretty sore from Monday night so the knees to elbows were pretty brutal. But once again, I think grip was the limiting factor for knees to elbows. I am experimenting with different tape grips to cover up torn calluses, and have put together some pretty good ones. Hopefully my hands will heal up soon and I can ween myself off of the grips.
Thursday, June 11, 2009
Wednesday, June 10, 2009
WOD 6-9-09
"Barbell Tuesday"
Back Squat: 5x5x5x5x5
Let me just preface by saying that I have never had much confidence in my legs. I just don't believe they are that strong! And maybe that is half the problem, lacking the confidence. I know I have the endurance for a ton of air or tabata squats, but when it gets down to going heavy, I get nervous. So here are the results:
65 lbs. - 89 lbs. - 111 lbs. - 121 lbs. - 123.2 lbs (failed, only got 2 reps)
So 121 lbs. was actually a PR by 3 lbs. The last time I did back squats was on 3-31 and my max was 118 for 3 reps. And let me just say there is a BIG difference between 3 reps and 5 when you are going heavy. So I would have liked to have done 121 again to make up for the failed 5th set, but because of the time I had to take it as is. I know it is almost all mental, so I am going to work on that. Also Coach Laura said she is going to incorporate more back squats into the programming, so as I do them more I can (hopefully) only get better!
Abs were absolutely killing yesterday from Monday night's workout. Not so much of a soreness (feeling that now though) as a tightness.
Back Squat: 5x5x5x5x5
Let me just preface by saying that I have never had much confidence in my legs. I just don't believe they are that strong! And maybe that is half the problem, lacking the confidence. I know I have the endurance for a ton of air or tabata squats, but when it gets down to going heavy, I get nervous. So here are the results:
65 lbs. - 89 lbs. - 111 lbs. - 121 lbs. - 123.2 lbs (failed, only got 2 reps)
So 121 lbs. was actually a PR by 3 lbs. The last time I did back squats was on 3-31 and my max was 118 for 3 reps. And let me just say there is a BIG difference between 3 reps and 5 when you are going heavy. So I would have liked to have done 121 again to make up for the failed 5th set, but because of the time I had to take it as is. I know it is almost all mental, so I am going to work on that. Also Coach Laura said she is going to incorporate more back squats into the programming, so as I do them more I can (hopefully) only get better!
Abs were absolutely killing yesterday from Monday night's workout. Not so much of a soreness (feeling that now though) as a tightness.
Tuesday, June 9, 2009
WOD 6-8-09
For time:
400 Meter Run
21 KB Swings (26 lb.)
11 Pull-Ups
10 Tuck Jumps
50 Sit-Ups
400 Meter Run
15 KB Swings
8 Pull-Ups
7 Tuck Jumps
100 Sit-Ups
400 Meter Run
9 KB Swings
5 Pull-Ups
4 Tuck Jumps
50 Sit-Ups
Time: 19:40
Would have liked to have been right at 19, but some callous tears on my hands slowed me down a bit on the pull-ups. Abs are definitely feeling the sit-ups today. All in all a great metcon workout to shock us all from last week when we focused on lifting. In for barbell Tuesday today where I think we are focusing on the back squat. Got my new lifting shoes "Do-Wins" by Rouge Fitness so I am excited to see if they give me an edge.
400 Meter Run
21 KB Swings (26 lb.)
11 Pull-Ups
10 Tuck Jumps
50 Sit-Ups
400 Meter Run
15 KB Swings
8 Pull-Ups
7 Tuck Jumps
100 Sit-Ups
400 Meter Run
9 KB Swings
5 Pull-Ups
4 Tuck Jumps
50 Sit-Ups
Time: 19:40
Would have liked to have been right at 19, but some callous tears on my hands slowed me down a bit on the pull-ups. Abs are definitely feeling the sit-ups today. All in all a great metcon workout to shock us all from last week when we focused on lifting. In for barbell Tuesday today where I think we are focusing on the back squat. Got my new lifting shoes "Do-Wins" by Rouge Fitness so I am excited to see if they give me an edge.
Some pictures from last night, thanks to an injured Matt:
Pull-ups:
Kettlebell/Dumbbell Swings:
Non Pee-Wee-esque lifting shoes:
Monday, June 8, 2009
WOD 6-5-09
5 Rounds of:
10 Clean and Press (65 lbs.)
200 Meter Run
15 Pull-Ups
Time: 35:49
Well, on Friday there was a first for me at Taylor Sport. I finished last. Or as one of my favorite shows "I Love Money" (don't ask) would say: dead last loser. It was a horrible feeling, and I still can't quite shake it. Granted, I went heavy on the C & P - no problem with the cleans, but the press was pretty tough - and had no assistance on the pull-ups. That was what took the longest, because my hands were getting ripped to shreds so my grip wasn't the best, so I only did two or three at a time, dropped, then got back to it. I know I shouldn't even compare my time to the others who were working out at lighter weights and with assistance on the pull-ups, but I guessit is just a psychological thing. But I am very proud of myself for finishing, and my arms and lats were killing all weekend, so I know that I am just building up that strength. It was a good combo of things in the workout, because I was able to stay heavy for strength on the C & Ps and pull more weight than usual on the pull-ups, but still get those 200m sprints in to keep my speed up. I took Saturday off as the gym was closed, went for a 2 mile run yesterday morning and then worked some on the bench press and deadlift in the backyard. Into Taylor this evening and will do my workouts Mon-Thurs, quick trip to Dallas on Friday, then back into Taylor Saturday morning.
I have to go all out these next couple of weeks to prepare for the Houston Crossfit Summer Challenge. Also, my lifting shoes should arrive today so I am excited about that, can't wait to feel the difference on squats and deads.
10 Clean and Press (65 lbs.)
200 Meter Run
15 Pull-Ups
Time: 35:49
Well, on Friday there was a first for me at Taylor Sport. I finished last. Or as one of my favorite shows "I Love Money" (don't ask) would say: dead last loser. It was a horrible feeling, and I still can't quite shake it. Granted, I went heavy on the C & P - no problem with the cleans, but the press was pretty tough - and had no assistance on the pull-ups. That was what took the longest, because my hands were getting ripped to shreds so my grip wasn't the best, so I only did two or three at a time, dropped, then got back to it. I know I shouldn't even compare my time to the others who were working out at lighter weights and with assistance on the pull-ups, but I guessit is just a psychological thing. But I am very proud of myself for finishing, and my arms and lats were killing all weekend, so I know that I am just building up that strength. It was a good combo of things in the workout, because I was able to stay heavy for strength on the C & Ps and pull more weight than usual on the pull-ups, but still get those 200m sprints in to keep my speed up. I took Saturday off as the gym was closed, went for a 2 mile run yesterday morning and then worked some on the bench press and deadlift in the backyard. Into Taylor this evening and will do my workouts Mon-Thurs, quick trip to Dallas on Friday, then back into Taylor Saturday morning.
I have to go all out these next couple of weeks to prepare for the Houston Crossfit Summer Challenge. Also, my lifting shoes should arrive today so I am excited about that, can't wait to feel the difference on squats and deads.
Friday, June 5, 2009
WOD 6-4-09
Heavy Deadlifts
3 deadlifts
21 push-ups
3 deadlifts
15 push-ups
3 deadlifts
9 push-ups
I ended up doing 146 for these, I should have calculated better and gone for 155. 146 was tough but I could have gone a little heavier, so that is good for the confidence. And my current 1RM for deadlift is 180, but I am hoping that has increased.
Time I think was right around 8:00? I honestly am not even sure because I forgot to take in my little tablet. And, I was going more for weight and form than speed, as was everyone I think. Angel and Matt put up some huge weight, and Tiffany as always blew me out of the water when it came to the deadlift. I did do well on the push-ups, I was able to do all 3 sets without ever stopping for a rest, so that was awesome.
3 deadlifts
21 push-ups
3 deadlifts
15 push-ups
3 deadlifts
9 push-ups
I ended up doing 146 for these, I should have calculated better and gone for 155. 146 was tough but I could have gone a little heavier, so that is good for the confidence. And my current 1RM for deadlift is 180, but I am hoping that has increased.
Time I think was right around 8:00? I honestly am not even sure because I forgot to take in my little tablet. And, I was going more for weight and form than speed, as was everyone I think. Angel and Matt put up some huge weight, and Tiffany as always blew me out of the water when it came to the deadlift. I did do well on the push-ups, I was able to do all 3 sets without ever stopping for a rest, so that was awesome.
WOD 6-2-09
"Barbell Tuesday"
Overhead squats
5 x 5
Hang Power Cleans
5 x 5
Then....
5 rounds of:
10 Box Jumps
5 Push-Ups
So for weights here was what I was able to do:
Overhead Squats: 3 sets at 35k, last 2 at 30k. I was VERY proud of myself because it was not long ago that I was struggling with 35 lbs. with the OHS, and 35 kilos = 77 lbs. I wish I could have finished out the last 2 sets at 35k, but I figured it would be better to work on form and get them done at 30k, which was still a pr.
Hang Power Cleans: 2 sets at 35k, last 3 sets at 40k. Another PR on these - I really like the cleans and these felt good. I wish I would have started at 40k and gone with that for the 5, but now I know. So 40k = 88 lbs. My goal for the near future is 50k - 110 lbs!
For the record 1 kilo = 2.2 lbs
So then we went on to the metcon portion and I was able to do the 5 rounds of box jumps/push ups in 4:27. Feeling much stronger on the push-ups!
Overhead squats
5 x 5
Hang Power Cleans
5 x 5
Then....
5 rounds of:
10 Box Jumps
5 Push-Ups
So for weights here was what I was able to do:
Overhead Squats: 3 sets at 35k, last 2 at 30k. I was VERY proud of myself because it was not long ago that I was struggling with 35 lbs. with the OHS, and 35 kilos = 77 lbs. I wish I could have finished out the last 2 sets at 35k, but I figured it would be better to work on form and get them done at 30k, which was still a pr.
Hang Power Cleans: 2 sets at 35k, last 3 sets at 40k. Another PR on these - I really like the cleans and these felt good. I wish I would have started at 40k and gone with that for the 5, but now I know. So 40k = 88 lbs. My goal for the near future is 50k - 110 lbs!
For the record 1 kilo = 2.2 lbs
So then we went on to the metcon portion and I was able to do the 5 rounds of box jumps/push ups in 4:27. Feeling much stronger on the push-ups!
Tuesday, June 2, 2009
WOD 6-1-09
"Don't Tread on Me"
As many rounds as possible in 20 minutes of:
Drag Tire (w/ strap across chest, about 50 yards out and back, and weight of tire about 60 lbs? maybe heavier)
Pull Tire (same tire as above, thread 100 ft rope through and double up for 50 ft. rope, pull out and back, this ended up being the downfall of the skin on my fingers)
Flip Tire (take the big tire, maybe 100 lbs? and go out about 5 flips and back)
So drag, pull, flip constituted one round.
Rounds: 3 + 1 drag + 1 pull + 2 flips
Man oh man this was a tough one. It wasn't until the last round that I realized I had worn most of the skin off of the inside of my index fingers. Oh well, thats friction for you I guess. Back in today for Barbell Tuesday, then traveling on Wednesday and might have to make it in for the late class on Thursday evening.
As many rounds as possible in 20 minutes of:
Drag Tire (w/ strap across chest, about 50 yards out and back, and weight of tire about 60 lbs? maybe heavier)
Pull Tire (same tire as above, thread 100 ft rope through and double up for 50 ft. rope, pull out and back, this ended up being the downfall of the skin on my fingers)
Flip Tire (take the big tire, maybe 100 lbs? and go out about 5 flips and back)
So drag, pull, flip constituted one round.
Rounds: 3 + 1 drag + 1 pull + 2 flips
Man oh man this was a tough one. It wasn't until the last round that I realized I had worn most of the skin off of the inside of my index fingers. Oh well, thats friction for you I guess. Back in today for Barbell Tuesday, then traveling on Wednesday and might have to make it in for the late class on Thursday evening.
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