Thursday WOD: 200m run, 50 KB swings 35#, 400m run, 40 KB swings, 600m run, 30 KB swings, 800m run, 20 KB swings. Time 18:11. This one sucked really bad. I thought I was going to throw up. I think it was just the mix of KB swings and the running. We only ended up running a mile and a half but all of the KB swings just do a number on the body. I was spent. After 20 minutes of recovery I felt good. Overall a good workout.
Friday WOD: 5 rounds 5 reps, 15 pull-ups (1 power snatch, 3 OHS = 1 rep) Time 18:11 I know that I am good at doing OHS and snatchs are hard but not grueling so I thought about going heavy but ended up sticking with 65 to get the pull-ups in all kipping. This was a tough one but one that I really like because it makes me focus more on my technique rather then going for a PR.
Monday WOD: Back squats – really didn’t workout much today. I had fun sort of training and working with a group of girls. The classes have been really crowded and I wasn’t really their mentally for the class when it is that big. It was fun to work with the girls and push them to try to get more weights on the back squats.
Tuesday WOD: Easy Fran 21-15-9 95# thrusters and weighted pull-up (12#) I was able to do the 95# thrusters but wasn’t able to get the weight to stay in between my legs and I really use my legs to get up to the bar so I just decided to do strict kipping the whole way. My time was 12:50. Not too bad. I am happy with that. It makes me really interested to see what my Fran time will be when we do it next.
Wednesday WOD: 5 rounds 400m run, 30 sit-ups 25 push-ups Time: 23:01 Push-ups kill me. I have to break those up into set of 10 then 5 and then 2’s by the end. I was happy with the speed at which I was running. I think that I am going to get a watch so that I can see how I progress through a workout. I would like to have known how long the thrusters compared to pull ups took me or what were my split times on the run. This information would be useful.
I have been thinking a lot lately if I would be interested in training. A few Friday’s ago I was at Priscillas house and we had a conservation about the need to have more female trainers at the gym. She said that she thought I would be a good trainer. I had thought about it a bit but really wasn’t too sure. But then later the following week Melanie and Claudia both asked when was I going to start to train. Then last night I was hanging out with Kelly and she said that I would be a good trainer because I have gained a lot of respect from both the females in the class as well as the males. I think about it a lot and think that I would be good and I really like to see the other people in the gym get strong and work with them to help achieve their goals. But at the same time I am a little hesitant because of the amount of time and the commitment that it will take. I love Crossfit and w it has done for me but I don’t want it to be who I am or consume all hours . I don’t know. I think I will talk to Andy about it when he gets back into town and also see how the OLY-Cert goes
Wednesday, October 29, 2008
Thursday, October 23, 2008
New PR's
Tuesday: Tabata one arm dumbell snatches and ring dips. Did the snatches with a 25# dumbell and the dips from a box. These are not my favorite workouts because (to be totally honest) I don't push myself. I'm not being timed, I'm not competing against anyone and I'm only accountable to myself. So for the first round I went hard and was able to get in 10 snatches and 8 ring dips. From there I tired to continue to get that over the course of the workout and almost did except for a round or two of ring dips.
Wednesday: OHS 1 - 1 - 1 - 1 - 1 I was excited when I saw this on the blog. I like overhead squats and it has been awhile since I have gone for a one rep max. I was able to get 134#. Which is not only a new PR for OHS but also for my push jerk. So it was a good day.
Wednesday afternoon I headed up to Los Angeles to meet up with my buddy Frank from Oregon. He was in town to see Martin Sexton at the House of Blues and asked if I wanted to come along. I like Frank. He's a good guy and I have a lot of fun when I hangout with him. The concert was good and it was a nice trip to LA.
Wednesday: OHS 1 - 1 - 1 - 1 - 1 I was excited when I saw this on the blog. I like overhead squats and it has been awhile since I have gone for a one rep max. I was able to get 134#. Which is not only a new PR for OHS but also for my push jerk. So it was a good day.
Wednesday afternoon I headed up to Los Angeles to meet up with my buddy Frank from Oregon. He was in town to see Martin Sexton at the House of Blues and asked if I wanted to come along. I like Frank. He's a good guy and I have a lot of fun when I hangout with him. The concert was good and it was a nice trip to LA.
Monday, October 20, 2008
I need to stay on top of this!
This would be so much easier to keep on top of if I had internet in my room. But no! I have to do this at the kitchen table and it's just not very comfortable. But here you go.
Wednesday: Deadlifts 1 - 1 - 1 - 1 - 1 Shoot for a new PR. Set a new PR at 237. I think the series went something like 207, 217, 227,232 ,237. Not a bad showing. Worked with PW and that was fun. I think we both push each other pretty hard.
Thursday: I had to work in Seal beach so I checked the CrossFit main page and found that crossfit laguna beach had a 5pm class that I could get to in time. So I gave them a call, talked to Jimmy and he said it would be fine if I came to the class. So I did. I really like checking out other gyms. The workout for the day was 7 rounds of 4 snatches, 4 OHS, 4 ealking lunges, 21 sit-ups. Not a very hard workout. I was the first one done. Time was 9:54 and I used 35#. Should have done 45#
Friday: I wanted to check out John Welbournes gym in Newport Beach so I went to that gym Friday at 9am and worked out with Max. Great gym to workout with and a fun coach. He had some really good cues for me while I was doing deadlifts and yalked shit with me every though he barely knew me. I liked that. The workout was deadlifts 3 - 3 - 3 - 3 - 3 - 3 - 3. Try to get your max three set PR for deadlifts. Mine was an even 200. Even after the early deadlifts in the week. I felt a little tired but was happy with 200. Then we did a met-con that was amap of push-ups and sit-up. 5 rounds. I don't really like these types of workouts because I don't push myself hard enough. I need a goal or a time to shoot for. Or even someone to compete against.
Saturday and Sunday were rest days. I had a football game and went on a 5 mile hike with the dog. Good times.
Monday: 5 rounds of 6 deadlifts, 6 hand cleans, 6 front squats, 6 push presses, 6 back squats and 6 push-up. Bar cannot be put down anytime during the workout. I went heavier then prescribed and did 75#. Time was 11:54. I really felt this one in the shoulders. My arms were screaming when I went from the cleans to the squats and then into the push presses. Oh it was painful. But a good one!
Wednesday: Deadlifts 1 - 1 - 1 - 1 - 1 Shoot for a new PR. Set a new PR at 237. I think the series went something like 207, 217, 227,232 ,237. Not a bad showing. Worked with PW and that was fun. I think we both push each other pretty hard.
Thursday: I had to work in Seal beach so I checked the CrossFit main page and found that crossfit laguna beach had a 5pm class that I could get to in time. So I gave them a call, talked to Jimmy and he said it would be fine if I came to the class. So I did. I really like checking out other gyms. The workout for the day was 7 rounds of 4 snatches, 4 OHS, 4 ealking lunges, 21 sit-ups. Not a very hard workout. I was the first one done. Time was 9:54 and I used 35#. Should have done 45#
Friday: I wanted to check out John Welbournes gym in Newport Beach so I went to that gym Friday at 9am and worked out with Max. Great gym to workout with and a fun coach. He had some really good cues for me while I was doing deadlifts and yalked shit with me every though he barely knew me. I liked that. The workout was deadlifts 3 - 3 - 3 - 3 - 3 - 3 - 3. Try to get your max three set PR for deadlifts. Mine was an even 200. Even after the early deadlifts in the week. I felt a little tired but was happy with 200. Then we did a met-con that was amap of push-ups and sit-up. 5 rounds. I don't really like these types of workouts because I don't push myself hard enough. I need a goal or a time to shoot for. Or even someone to compete against.
Saturday and Sunday were rest days. I had a football game and went on a 5 mile hike with the dog. Good times.
Monday: 5 rounds of 6 deadlifts, 6 hand cleans, 6 front squats, 6 push presses, 6 back squats and 6 push-up. Bar cannot be put down anytime during the workout. I went heavier then prescribed and did 75#. Time was 11:54. I really felt this one in the shoulders. My arms were screaming when I went from the cleans to the squats and then into the push presses. Oh it was painful. But a good one!
Tuesday, October 14, 2008
Here you have it
A new week has begun. And here is how it has started....
Monday: Front squat 3 - 3 - 3 - 3 - 3. Try to get your 3 rep max and nit your one rep max. Here's how I went 89 - 109 - 114 - 119 - 124. Not bad. The last set of 124 was a challenge but I was able to get all 3.
Tuesday: Partner workout 10 rounds of 7 wall ball (12#) and 7 burpees. I worked out with Kelly and Laura. This one was pretty deceiving. It doesn't sound too hard but around round 4 "oh god." Our times was 11:32. I pushed Kelly to use the heavier ball and she hurt afterwards but was glad that she went heavy.
So I was programming I think I would do something like Tabata Something else. That's squats, push-ups, pull-ups and sit-ups. This would engage the legs that are going to be sore from the squats on Monday and the wall balls today but it's tabata so not too bad. Plus it would get people on the bars for pull-ups and I think the gym as a whole needs these. Who knows. We'll just have to see what we have in store.
As for diet. It has been pretty bad. I have been eating out a lot and eating a lot of sweets. I have been craving cookies and ice cream lately. So I need to get on the wagon and jump back into Zone hard this week and next and see how different I feel. Oh it's just so hard at times!
Monday: Front squat 3 - 3 - 3 - 3 - 3. Try to get your 3 rep max and nit your one rep max. Here's how I went 89 - 109 - 114 - 119 - 124. Not bad. The last set of 124 was a challenge but I was able to get all 3.
Tuesday: Partner workout 10 rounds of 7 wall ball (12#) and 7 burpees. I worked out with Kelly and Laura. This one was pretty deceiving. It doesn't sound too hard but around round 4 "oh god." Our times was 11:32. I pushed Kelly to use the heavier ball and she hurt afterwards but was glad that she went heavy.
So I was programming I think I would do something like Tabata Something else. That's squats, push-ups, pull-ups and sit-ups. This would engage the legs that are going to be sore from the squats on Monday and the wall balls today but it's tabata so not too bad. Plus it would get people on the bars for pull-ups and I think the gym as a whole needs these. Who knows. We'll just have to see what we have in store.
As for diet. It has been pretty bad. I have been eating out a lot and eating a lot of sweets. I have been craving cookies and ice cream lately. So I need to get on the wagon and jump back into Zone hard this week and next and see how different I feel. Oh it's just so hard at times!
Friday, October 10, 2008
IT'S BEEN A KILLER WEEK
Week in review!
Monday "Helen" 3 rounds 400m run, 21 kettlebell swings and 12 pullups. Did 35# KB and all KPU. Time 11:20
Tuesday "Diane" 21-15-9 Deadlift, HSPU's 143# DL and toes on Mt. Whittney Time: 5:10
Wednesday 21-15-9 Squat Clean, ring dips. 95# squat clean and ring dips with toes on box. Steve had a stopwatch issue so time was uncertain.
Thursday
Find you 3 rep max of push jerk 3 - 3- 3 - 3 - 3. Kayla and I paired up and found our 1 rep max 125# and went down to 105 - 105 - 105 - 105 - 110. Good stuff
Friday
Tri by Fran: 21-15-9 thrusters pull-ups but the weight went from 45# first round 65# second and down to 45# for the third. This was a tough one but a really successful one for me on the kipping side of things. Really starting to get the hang of them and able to string more and more in a row. Was not able to do the whole workout kipping because I did not want to rip. So the last 15 and 9 were jumping.
What a fucking week!
Monday "Helen" 3 rounds 400m run, 21 kettlebell swings and 12 pullups. Did 35# KB and all KPU. Time 11:20
Tuesday "Diane" 21-15-9 Deadlift, HSPU's 143# DL and toes on Mt. Whittney Time: 5:10
Wednesday 21-15-9 Squat Clean, ring dips. 95# squat clean and ring dips with toes on box. Steve had a stopwatch issue so time was uncertain.
Thursday
Find you 3 rep max of push jerk 3 - 3- 3 - 3 - 3. Kayla and I paired up and found our 1 rep max 125# and went down to 105 - 105 - 105 - 105 - 110. Good stuff
Friday
Tri by Fran: 21-15-9 thrusters pull-ups but the weight went from 45# first round 65# second and down to 45# for the third. This was a tough one but a really successful one for me on the kipping side of things. Really starting to get the hang of them and able to string more and more in a row. Was not able to do the whole workout kipping because I did not want to rip. So the last 15 and 9 were jumping.
What a fucking week!
Sunday, October 5, 2008
I'm busy
This is going to be quick because I want to go to bed. I have been working a lot lately and I had to get up really early today so i am going to try to get to bed early tonight for a few extra hours of sleep. I need it.
Workouts
Thursday: Squat Snatch 1 - 1 - 1 - 1 - 1. I went 65 - 75 - 85 - 90 - 95(f). So I'm still stuck at a 90# snatch
Friday: 3 rounds with a partners of: 50 HSPU's, 50 Deadlifts, 50 KTE's, farmers carry and 800m run. Weight was 143# deadlift and 35# farmers carry. 45:53. I partnered up with Gene and we had a good time. A touch workout in celebration of Steve's b-day.
Took the weekend off. Stick to the diet at about the 75% level. I'm interested to see what I will way in the morning.
Workouts
Thursday: Squat Snatch 1 - 1 - 1 - 1 - 1. I went 65 - 75 - 85 - 90 - 95(f). So I'm still stuck at a 90# snatch
Friday: 3 rounds with a partners of: 50 HSPU's, 50 Deadlifts, 50 KTE's, farmers carry and 800m run. Weight was 143# deadlift and 35# farmers carry. 45:53. I partnered up with Gene and we had a good time. A touch workout in celebration of Steve's b-day.
Took the weekend off. Stick to the diet at about the 75% level. I'm interested to see what I will way in the morning.
Wednesday, October 1, 2008
Catch up
So I haven't posted in a few days so I need to catch up with workout information and a few food details. So here it goes!
Monday WOD: 3 - 3 - 3 - 3 -3 Back Squat. The point was figure out what is your three rep max. Not a one rep max but what weight can you successfully get 3 squats in. I started with 133 and 143. Tried 151 and was only able to get two, So I dropped down and got 3 at 141 and then 3 at 146. So that is what my 3 rep max is. Crazy that 5 pounds made such a big difference.
Tuesday WOD: 4 rounds: 400m run, 21 kettlebell swings (35#) 21 knees to elbows. KTE suck. But this workout really worked grip strength and my forearms were really sore. From swinging the kettlebells and then holding myself on the bar. Time was 20:11
Wednesday I had to go to the morning class because Andy has a ceremony in the evening that a lot of people from the gym are going to. So I rolled out of bed really early and trekked over the bridge. The WOD was "BEAR" 5 rounds: of the sequence power clean, front squat, push press, back squat, push press. 7 times. So for one round you do a total of 35 of each of those exercises. It was a partner workout where you get to rest while the other is working. The bar can not get set on the ground or else you have to start at zero. I worked with Carrie who is a ton of fun and a good workout partner. Our time was 31:49. It was a grind of a workout to get through but we did it.
I have not been really good when it comes to diet. I had half an kit lat bar and some M&M's yesterday. I really don't know why but I was craving sweets all day. The candy was really good. I did feel a bit crummy with the workout on Tuesday. It could be because of the candy, or the heat, or the lack of water. Who knows.
The thing about the Zone is that it's not hard to figure out how to eat within the diet. The hardest thing is just sticking with it. You just really need to stick with it. That's the hard part. I don't need a lot of variety in my diet and I eat at home most of the time so I am able to control what I eat. It's just that I wanted candy yesterday and I made the decision to eat it and not stick within the diet. That was the decision.
Since Sean is out of town I decided to put up my rings and play with them a bit on the front porch. I have been practicing ring dips, negatives and the transition for the muscle up. It is nice to have them set up and be able to walk right outside the door and play around with them when I get back from taking out the garbage. So hopefully this will improve the areas where I need a lot of work.
Monday WOD: 3 - 3 - 3 - 3 -3 Back Squat. The point was figure out what is your three rep max. Not a one rep max but what weight can you successfully get 3 squats in. I started with 133 and 143. Tried 151 and was only able to get two, So I dropped down and got 3 at 141 and then 3 at 146. So that is what my 3 rep max is. Crazy that 5 pounds made such a big difference.
Tuesday WOD: 4 rounds: 400m run, 21 kettlebell swings (35#) 21 knees to elbows. KTE suck. But this workout really worked grip strength and my forearms were really sore. From swinging the kettlebells and then holding myself on the bar. Time was 20:11
Wednesday I had to go to the morning class because Andy has a ceremony in the evening that a lot of people from the gym are going to. So I rolled out of bed really early and trekked over the bridge. The WOD was "BEAR" 5 rounds: of the sequence power clean, front squat, push press, back squat, push press. 7 times. So for one round you do a total of 35 of each of those exercises. It was a partner workout where you get to rest while the other is working. The bar can not get set on the ground or else you have to start at zero. I worked with Carrie who is a ton of fun and a good workout partner. Our time was 31:49. It was a grind of a workout to get through but we did it.
I have not been really good when it comes to diet. I had half an kit lat bar and some M&M's yesterday. I really don't know why but I was craving sweets all day. The candy was really good. I did feel a bit crummy with the workout on Tuesday. It could be because of the candy, or the heat, or the lack of water. Who knows.
The thing about the Zone is that it's not hard to figure out how to eat within the diet. The hardest thing is just sticking with it. You just really need to stick with it. That's the hard part. I don't need a lot of variety in my diet and I eat at home most of the time so I am able to control what I eat. It's just that I wanted candy yesterday and I made the decision to eat it and not stick within the diet. That was the decision.
Since Sean is out of town I decided to put up my rings and play with them a bit on the front porch. I have been practicing ring dips, negatives and the transition for the muscle up. It is nice to have them set up and be able to walk right outside the door and play around with them when I get back from taking out the garbage. So hopefully this will improve the areas where I need a lot of work.
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