Well, I can walk today with limited soreness. Glad that is over with. CMo and I are off to Princeton tonight to chill with the one and only Grainz Regis.
AM: 2 rounds
800m row at 100%
rest as needed
400m row at 100%
rest as needed
200m row at 100%
rest as needed
JMo
1. 800m- 2.54.2 (271 watt) 4. 800m- 2.51.2 (285 watt)
2. 400m- 1.16.5 (399 watt) 5. 400m- rower shut off as I finished 1.17ish (351 watt)
3. 200m- 0.35.8 (486 watt) 6. 200m- 0.36.1 (475 watt)
CMo
1. 800m- 2.55.3 (266) 4. 800m- 2.52.0 (282)
2. 400m- 1.22.1 (324) 5. 400m- 1.20.9 (339)
3. 200m- 0.37.7 (415) 6. 200m- 0.36.5 (460)
This wore us out. I would have to say that these short intense workouts are harder then the 5k rows. Not sure which one I prefer. I don't exactly look forward to either.
PM:
25 knees to elbows
25 box jumps, 20 inches
25 dumbbell swings
25 push press, 95 lbs
25 pull ups
25 burpees
JMo: 6:25
CMo: 8:31
Big Lou: 8:58
We arrived in P-Town, went to the store and then hit the gym. Going into this workout I felt I could do 25 reps of all of these exercises unbroken. I took a little bit of extra rest before the push press and pull ups to assure that I would be able to do them without stopping. My strategy worked, everything unbroken. The worst part for me was probably the box jumps or the burpees. The pull ups got tough around 15 because I was pretty tired by the time I got to them. The push press went better then expected. Overall, I was satisfied with my effort.
Saturday, December 5, 2009
Thursday, December 3, 2009
My Dogs Are Barking
LEGS. ARE. SORE.
Took it easy today with hope I would regain my ability to walk, sit, stand or move. When I woke up the thought of taking today and tomorrow off was in my head. As time passed, I began to feel better, well enough to scratch my original plan of doing "Linda" and inserting my new plan, thanks to CMo, of attempting a much shorter, lighter WOD.
3 rounds with 30 sec rest in between rounds:
AMRAP 4 min
10 Chest to Bar Pull Ups
10 Push Ups
10 Sit Ups (with Ab-Mat)
1000m row once rounds are completed.
9 rounds + 10 C2B + 5 push ups
1000m in 4:42 (My legs are stupid dumb sore and I am a girly man, give me a break)
I think I did this WOD wrong on top of the fact that my performance was not anything to blog about (no one writes home anymore, get with the times). Instead of starting each round with the C2B, I decided to start where I left off on the last round. I made this decision in the middle of round 1 because I didn't want to have to remember where I left off, get it? This probably allowed me to do more total reps. Either way, I went pretty much as hard as my broken down, feeble, pale body would allow. Ironically, the sit ups were the most difficult. C2B pull ups really force you to use your abs. I had never done 100 C2B in one workout (maybe not ever in my life), I was really feeling the fatigue on my abs while trying to get the last few reps of each set. Bottom line, I got a good sweat on, I was tired and now I get to rest tomorrow. By Friday I should be refreshed and ready to smoke some WODs with C-to-the-Mo and Big Lou-Dubbs Unnessa-Sarry in P-town.
Took it easy today with hope I would regain my ability to walk, sit, stand or move. When I woke up the thought of taking today and tomorrow off was in my head. As time passed, I began to feel better, well enough to scratch my original plan of doing "Linda" and inserting my new plan, thanks to CMo, of attempting a much shorter, lighter WOD.
3 rounds with 30 sec rest in between rounds:
AMRAP 4 min
10 Chest to Bar Pull Ups
10 Push Ups
10 Sit Ups (with Ab-Mat)
1000m row once rounds are completed.
9 rounds + 10 C2B + 5 push ups
1000m in 4:42 (My legs are stupid dumb sore and I am a girly man, give me a break)
I think I did this WOD wrong on top of the fact that my performance was not anything to blog about (no one writes home anymore, get with the times). Instead of starting each round with the C2B, I decided to start where I left off on the last round. I made this decision in the middle of round 1 because I didn't want to have to remember where I left off, get it? This probably allowed me to do more total reps. Either way, I went pretty much as hard as my broken down, feeble, pale body would allow. Ironically, the sit ups were the most difficult. C2B pull ups really force you to use your abs. I had never done 100 C2B in one workout (maybe not ever in my life), I was really feeling the fatigue on my abs while trying to get the last few reps of each set. Bottom line, I got a good sweat on, I was tired and now I get to rest tomorrow. By Friday I should be refreshed and ready to smoke some WODs with C-to-the-Mo and Big Lou-Dubbs Unnessa-Sarry in P-town.
Wednesday, December 2, 2009
Monday and Tuesday
Sorry for the delay, I was out yesterday and did not have time to update. I will do double duty this morning.
Monday
AM: 400m walking lunge
9:44
PM: Shoulder WOD
Shoulder Press: 135x1 145x1 155x1 165x1 170x1(PR)
Push Press: 135x3 145x3 155x3 165x3 175x3
Push Jerk: 135x5 145x5 155x5 165x5 185x5(PR)
Well, if I would have known that the 400m walking lunge would have A) been absolutely awful and B) ruined my week, I don't know if I would have done it. I cannot stand, sit, walk or move without pain. On the other hand, my time was very good, I even beat Fit Mom's (Kim Malz) time, although I am sure it has a lot to do with the fact that I am much taller then her. The shoulder workout went awesome. CMo and I both PR'd on our shoulder press which was long overdue, we had failed our PR attempts the last two sessions.
Tuesday
Okay, so my legs don't work.
AM: 5k
22:52
Mid-Day: Helped my sister move into her 2nd and 3rd floor townhouse
PM: "Joshie"
3 rounds:
21 right arm snatch, 40lb
21 L-pullups
21 left arm snatch, 40lb
21 L-pullups
24:09
Well, I am not sure if I will ever walk again. If I were a horse, they would have to kill me. DAMN YOU 400M WALKING LUNGE!
The run went well considering my condition. I watched some videos on proper running technique and I was able to apply it for the first mile of the run. It was very cold out and we were happy to finish. The rest of the day did not go well. I limited myself when helping my sister move. My dad did the bulk of the work. I felt bad but I had no choice. I left work at 2pm, went home and took and hour snooze. This gave me enough strength to get to the gym. "Joshie" was done at 65% with power snatches and sloppy L-pullups. I basically took a break whenever it started to hurt. I also talked to Steve O for about 2 minutes in between an L-pullup set. Glad I went in, sad that my body is broken.
Monday
AM: 400m walking lunge
9:44
PM: Shoulder WOD
Shoulder Press: 135x1 145x1 155x1 165x1 170x1(PR)
Push Press: 135x3 145x3 155x3 165x3 175x3
Push Jerk: 135x5 145x5 155x5 165x5 185x5(PR)
Well, if I would have known that the 400m walking lunge would have A) been absolutely awful and B) ruined my week, I don't know if I would have done it. I cannot stand, sit, walk or move without pain. On the other hand, my time was very good, I even beat Fit Mom's (Kim Malz) time, although I am sure it has a lot to do with the fact that I am much taller then her. The shoulder workout went awesome. CMo and I both PR'd on our shoulder press which was long overdue, we had failed our PR attempts the last two sessions.
Tuesday
Okay, so my legs don't work.
AM: 5k
22:52
Mid-Day: Helped my sister move into her 2nd and 3rd floor townhouse
PM: "Joshie"
3 rounds:
21 right arm snatch, 40lb
21 L-pullups
21 left arm snatch, 40lb
21 L-pullups
24:09
Well, I am not sure if I will ever walk again. If I were a horse, they would have to kill me. DAMN YOU 400M WALKING LUNGE!
The run went well considering my condition. I watched some videos on proper running technique and I was able to apply it for the first mile of the run. It was very cold out and we were happy to finish. The rest of the day did not go well. I limited myself when helping my sister move. My dad did the bulk of the work. I felt bad but I had no choice. I left work at 2pm, went home and took and hour snooze. This gave me enough strength to get to the gym. "Joshie" was done at 65% with power snatches and sloppy L-pullups. I basically took a break whenever it started to hurt. I also talked to Steve O for about 2 minutes in between an L-pullup set. Glad I went in, sad that my body is broken.
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