***WARNING, WHAT YOU ARE ABOUT TO READ IS FILLED WITH EXCUSES***
Today I did not perform to my potential in my first workout, in fact, I am quite emabarrased by it. I think I redeemed myself for the second WOD, but I have plenty of excuses for my lack of strength. Here they are, enjoy =)
I ate some pork yesterday that I had left out for 24ish hours. It was already cooked and it didnt smell bad so I decided to eat it. I think this turned out to be a bad idea. I woke up this morning feeling pretty crappy (no pun intended). I was late to work because I had to keep answering my phone, nature wouldn't stop calling me. I felt a little nauseas and uneasy for the rest of the day (although I felt better as the day went on). To add to my discomfort, my legs were still extremely sore from the muscle up-squat WOD we did on Tuesday. As my stomach became less of an issue, my legs made sure I still had a reason to complain.
AM: Squats
1x5 135#
1x5 185#
1x5 225#
1x3 255#
1x3 275#
1x0 300# (massive fail!!)
1x3 275#
So I couldn't even get 300# for 1 rep this morning. I can think of several words to describe this, here is one, pathetic.
PM: 10-9-8-7-6-5-4-3-2-1 reps:
Power Clean, 155#
Dumbbell swings, 70#
Push ups
12:03
I was much more satisfied with my performance on this second WOD, that is of course, after I stopped feeling exhausted and terrible! This WOD kicked our asses! Its not enough reps on any exercise where I feel I can take a legitimate rest during a set. I definitely rested throughout the cleans, but, I did not take my hands off the bar, so, each rest was minimal. All of the swings and push ups were unbroken. The swings were probably the worst due the the fatigue of my lower back and the inability for me to find a reason to put the weight down mid-set. Reps 10 through 7 for all exercises took a long time it seemed. Reps 6-2 sucked and the final 1 rep of each exercise was my favorite.
Saturday, January 23, 2010
Thursday, January 21, 2010
Working Out with Cookies
No, not edible Cookies, unless, you are a cannibal. Cookies = Maiko.
Push press
1x5 135#
1x5 155#
1x5 165#
1x5 185# (PR)
*5-10 minute rest*
"G.I. Jane"
100 burpee to pull up
10:19
I didn't stop during the met-con. I was keeping a solid pace. Not really flying but never standing still. This is a total mental workout. The second you take you mind off of continuing or something other then doing burpees and pull ups, you will stop. I watched the basketball game, thought about anime and focused on my pull up so that I wouldn't be distracted with the idea to take a break. I am at the point in my training where I can do a lot of workouts unbroken. To get faster, I need to pick up the pace during the unbroken sets. This is quite a daunting task that I am working on.
Maiko crushed these workouts also. It was only her second and third workouts of the day, slacker! Mad props to starting let alone finishing! Great job!
Push press
1x5 135#
1x5 155#
1x5 165#
1x5 185# (PR)
*5-10 minute rest*
"G.I. Jane"
100 burpee to pull up
10:19
I didn't stop during the met-con. I was keeping a solid pace. Not really flying but never standing still. This is a total mental workout. The second you take you mind off of continuing or something other then doing burpees and pull ups, you will stop. I watched the basketball game, thought about anime and focused on my pull up so that I wouldn't be distracted with the idea to take a break. I am at the point in my training where I can do a lot of workouts unbroken. To get faster, I need to pick up the pace during the unbroken sets. This is quite a daunting task that I am working on.
Maiko crushed these workouts also. It was only her second and third workouts of the day, slacker! Mad props to starting let alone finishing! Great job!
Wednesday, January 20, 2010
Enjoying the warmER weather
My brother and I decided to take advantage of the non-arctic weather we are currently having in MD. Both WOD's were outside.
AM: 4.5k run
22:42
This was a nice leisurely jog with a sprint up the final 400m hill. After running 7 miles a couple of weeks ago, in tough conditions, runs of this length don't scare me anymore.
PM: 3 rounds
12 muscle ups
75 squats
15:35
We did this WOD outside in the dark. It was colder then this morning and seeing was a bit of an issue. I say that only because, that the lack of visibility, added an extra challenge to the muscle ups. I can't explain it well. We put our rings on the same tree branch that we have been using for years. I guess, subconsciously I use guides in my line of site when I do multiple muscle ups. Maybe certain parts of the terrain in front of me help me stay in rhythm, I am not sure. But, whatever it was, I felt like I was doing the MU's blindfolded. The overall distraction was low, but I had to concentrate harder on my kip to execute several in a row, successfully. Overall, with the slight fatigue I felt felt from the run, I only failed on four muscle ups, 2 failures were at the end of sets of 3-5 and the other 2 failures occurred on my final muscle up. Talk about wasting an extra 30 seconds! The squats got better as I became warmer (one of these days I will learn how to warm up properly so I can START well also). I broke the squats into 50-10-15, 35-21-19 and 75 straight through on my final set. I am a little disappointed in this time. I would have really liked to go sub 15 if not lower, oh well.
AM: 4.5k run
22:42
This was a nice leisurely jog with a sprint up the final 400m hill. After running 7 miles a couple of weeks ago, in tough conditions, runs of this length don't scare me anymore.
PM: 3 rounds
12 muscle ups
75 squats
15:35
We did this WOD outside in the dark. It was colder then this morning and seeing was a bit of an issue. I say that only because, that the lack of visibility, added an extra challenge to the muscle ups. I can't explain it well. We put our rings on the same tree branch that we have been using for years. I guess, subconsciously I use guides in my line of site when I do multiple muscle ups. Maybe certain parts of the terrain in front of me help me stay in rhythm, I am not sure. But, whatever it was, I felt like I was doing the MU's blindfolded. The overall distraction was low, but I had to concentrate harder on my kip to execute several in a row, successfully. Overall, with the slight fatigue I felt felt from the run, I only failed on four muscle ups, 2 failures were at the end of sets of 3-5 and the other 2 failures occurred on my final muscle up. Talk about wasting an extra 30 seconds! The squats got better as I became warmer (one of these days I will learn how to warm up properly so I can START well also). I broke the squats into 50-10-15, 35-21-19 and 75 straight through on my final set. I am a little disappointed in this time. I would have really liked to go sub 15 if not lower, oh well.
Monday, January 18, 2010
Weekend
Well, "Lynne" left me sore.
Saturday
Overhead Squat
1x5 95#
1x5 115#
1x5 135#
1x3 155#
1x1 175#
1x1 185# (fail, could not get it jerked over my head)
1x1 185# (I got it but I don't think I went below parallel, probably just to it)
*10 minute rest*
50 double unders
30 clean and jerk, 155#
50 double unders
7:47
The overhead squats felt great until 185#. I just need to work on my stabilization at the top. I also need to trust my squat at the bottom. I feel, if I was more in control over my head, breaking parallel would not be an issue.
For the met-con, the rx'd weight was 135# but I wanted to stick with my plan and "up the weight." 155# currently feels like 135# used to feel. I only had to take a breather twice during the ground to OH. I am also ninety percent sure that I did 31 reps. The first 50 double unders were 35-15 due to human error and the last 50 were 0-0-30-20 due to fatigue.
Sunday
On Saturday, Amazing Dan asked if I wanted to train two WODs with him on Sunday, he told me what they were, I forgot them immediately, and obliged to his offer. I showed up at 11am, as we had decided and there was no Dan. After waiting a little while, fraternizing with Crossfit DC and working on my handstands on the parallettes, I figured he wasn't coming and I was forced to think of a WOD on the spot. By this time the "Lynne" soreness had almost completely set in (I say "almost" because by the time I went to bed on Sunday, it was at its peak), so I wanted to do a WOD that sparred my lats and pecs, at least a little bit. I chose to do the WOD from the 09' Crossfit Games. At the Games it was an AMRAP 12, I was worried I would suck at it so I did AMRAP 15.
AMRAP 15
4 HSPU, head to stacked weights, on parallettes with a 1" elevation
8 kettlebell swings, 2 pood
12 GHD sit ups
7 rounds + 2 HSPU (6 rounds in 12 minutes)
This went well. About as good as I expected. I got through at least the fourth round if not the fifth without breaking up a single set of HSPU. This was very exciting, previously on the paralletes, I could barely do one HSPU to parallel. The swings and GHD were rest periods for the HSPU, all unbroken.
Saturday
Overhead Squat
1x5 95#
1x5 115#
1x5 135#
1x3 155#
1x1 175#
1x1 185# (fail, could not get it jerked over my head)
1x1 185# (I got it but I don't think I went below parallel, probably just to it)
*10 minute rest*
50 double unders
30 clean and jerk, 155#
50 double unders
7:47
The overhead squats felt great until 185#. I just need to work on my stabilization at the top. I also need to trust my squat at the bottom. I feel, if I was more in control over my head, breaking parallel would not be an issue.
For the met-con, the rx'd weight was 135# but I wanted to stick with my plan and "up the weight." 155# currently feels like 135# used to feel. I only had to take a breather twice during the ground to OH. I am also ninety percent sure that I did 31 reps. The first 50 double unders were 35-15 due to human error and the last 50 were 0-0-30-20 due to fatigue.
Sunday
On Saturday, Amazing Dan asked if I wanted to train two WODs with him on Sunday, he told me what they were, I forgot them immediately, and obliged to his offer. I showed up at 11am, as we had decided and there was no Dan. After waiting a little while, fraternizing with Crossfit DC and working on my handstands on the parallettes, I figured he wasn't coming and I was forced to think of a WOD on the spot. By this time the "Lynne" soreness had almost completely set in (I say "almost" because by the time I went to bed on Sunday, it was at its peak), so I wanted to do a WOD that sparred my lats and pecs, at least a little bit. I chose to do the WOD from the 09' Crossfit Games. At the Games it was an AMRAP 12, I was worried I would suck at it so I did AMRAP 15.
AMRAP 15
4 HSPU, head to stacked weights, on parallettes with a 1" elevation
8 kettlebell swings, 2 pood
12 GHD sit ups
7 rounds + 2 HSPU (6 rounds in 12 minutes)
This went well. About as good as I expected. I got through at least the fourth round if not the fifth without breaking up a single set of HSPU. This was very exciting, previously on the paralletes, I could barely do one HSPU to parallel. The swings and GHD were rest periods for the HSPU, all unbroken.
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