Getting back into the swing of things...

Tuesday, January 10

Snatch Balance
43x2, 48x2, 53x2, 63x2, 73x2

WOD
4 Rounds
5 Thrusters 25# DB
10 Ball Slams 20#
20 Sit ups with the ball

Time-7:53
I like ball slams, no when it comes to gym movements I love ball slams, so with the low number of thrusters (which I don't like), I was ready and willing to do this wod.  I have done a ton of sit ups lately, in wods and for extra fun after class, so I knew those would get tough quickly.  They did.

After regular class, I went to our new Stretching and Mobility Class, a sorely needed class.  Morgan is doing a great job leading us through a variety of mobility exercises and stretches.  There is no doubt that we are a bunch of not-so-flexible CFers as each new pose elicits moans, groans, or gasps from someone.

Diet is getting better and better.  Headaches and general grumpiness from completely cutting out that sugar that had allowed in over the last month seem to be over.  My stomach is adjusting to less food, and so is my mind.

I was too lazy to post last week.

But even if I had, it just would have been stuff like-
Wow! Clearly the squat clean thruster is the coolest move, because we did a lot of them last week. Who likes those things? The truth is this-thrusters are not good, no one likes them. Squat clean thrusters are even more not good, everyone hates them.

And all of my workouts last week were really taxing after being sick, and I felt like a weakling, and I went home totally spent after each class. It was hard.

I have determined that this week will be different.

I am going to be mentally prepared to work hard.
I am going to eat enough food.
I am going to get some more sleep.

Monday, Day 1 of my week of fabulous training
100 m row sprints x4
Totally forgot to note my time on the first two...
sprint 3= :21
sprint 4= :20.5
Almost makes me want to try an all out, record-board sprint

Front Squat
125x2
145x2
165x2
180x2
195 fail

WOD
100 KBS 35#
3 burpees for every rest
Time-5:41

I will admit that this one really surprised me. I was pretty sure that I was going to KILL the 35# kettlebell swings.

I wanted to be done, like really, really done around 60. The only way to finish this one strongly was for me to just stop thinking and swing at an even controlled pace. Not thinking about how many I had done versus how many were left, or how tired I was getting, or how much harder this was than I had expected. I just.had.to.do.it

I was going to try for 50/50. I knew that was a lofty goal, but I usually aim for the opposite, like telling myself to just do sets of 10. So I managed to keep to 37/37/26, but my burpees were kind of leisurely, to say the least.

Then I ran
400m, rest
200m, rest
100m, rest
100m, rest

GHD
3x10
Side Bends
2x10 44#

And then I had a frozen yogurt...
It was delicious and the company was pretty great too.

A Lot of Work

Monday

Deadlift, halting
5x2 0r 3
123, 173, 203, 223x2


I was having a hard time with the halting.



WOD
done with a partner, Anna
2000 m row (split into 500 m rows)
150 KBS 35# (sets of 20)
100 burpees (sets of 10)
So...we finished the last exercise after the 20 minute cut off-
150 med ball toss sit ups 8#
Final time-28:40


We kept all the work evenly divided until the end of the burpees when I made Anna do 5 extra so that we could get the burpees all done RIGHT at the 20 minute cut off. It is a good thing that I was on top of things like that so I could correctly dole out the work load to make sure we got done in time.


This was a great every once in a while wod. ;-) It was exhausting, but it felt great to get all that work done. There was not one team in my class who finished before the cutoff, but we are all so hardcore, we finished any way. That is the wonderfulness of the 5pm class.


Tuesday

Snatch
5x3
58.5#


WOD
15-12-9
DB farmer's carry lunges 25#
DB thrusters
pull ups (GB)
Time-? don't remember


But those lunges seemed to last forever.


And since I have renewed my commitment to a real dead hang pull up, these band dead hangs are killing me. They don't throw my shoulders into all kinds of nastiness and pain, but it is super frustrating to not kip. It is sooooo sloooooow. But I need to work up to a dead hang, so I will just deal with it.


I can hardly believe that I contemplated trying this with the 30# DBs. The 25s were horrible enough, but I still feel like I should have been able to do it with the 30s.


But I really think I was too tired. I am just tired. That is what happens when you have to end Christmas vacation and go back to a regular work schedule. I am also starving right now. I'm in that fabulous place where I am hungry no matter what I eat.


So I am going to go to bed. The sleep will obviously be good for me, and if I am sleeping, I can't be eating...

Thrusters, yeah!

Tuesday, November 16, 2010

Clean Deadlift
153x3x3

WOD
3 rounds
in 2:30 minutes
Row 200 m
10 Thrusters 83#
Max Rep Pull Ups-ring
12/7/9
1 min rest between rounds

The thrusters were really hard. They were the kind of hard that really make you regret loading the bar with that weight with single plates since i spent the first round wishing I could just strip off 10#. They were the kind of hard that make you think about shorting reps, and that's what I spent the second round thinking about. But they were the kind of hard that you know you can tackle, when you reach that last round and realize that the end is in sight and actually very possible.

And then after all of that, Kevin convinced me to run butcher sprints. I am weak and would have given up after 1 sprint, but I made it through 4, thanks to some encouragement.

Thursday, November 18, 2010