Friday, January 13, 2012
2 Power Cleans+ 2 hang cleans
2 Power snatches+ 2 hang snatches
Power snatches are still light, but they feel great!
WOD
AMRAP in 10 minutes
Move odd objects, team wod
1 round is to move the following from one side of the gym to the middle of the gym
1 sled with 50#
2 sand bags 35/25
2 KB 53/35
2 Dballs 25/25
Fun wod! I was partners with Liz, and we tried several variations of moving our objects.
First, we loaded everything onto the sled and each took one side and pulled. That lasted 2 rounds, and it was hard from the very beginning. Not only was it heavy, Liz pulled faster than I did, so we had to try too much to stay in sync. So we took on the KBs, and one person took the sled, the other the KBs. That was better and lasted a few more rounds. Then we also took off the Dballs. At that point, having 1 person make 2 trips for the KBs and balls, while the other person took the sled was our best bet. We kept this up and managed to just finish 15 rounds.
Friday, January 13, 2012
Tuesday, January 10, 2012
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.
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.
Monday, January 9, 2012
Working Out in 2012
Sunday, January 7th
Deadlift
215#x5x2
WOD-
5 rounds
250 m row
7 bench press 43#
12 set ups (16")
Time: 10:34
I basically loved this wod. Admittedly I went very light on the BP, but I am just adding those movements again after my shoulder trouble. Light or not, I felt like I was able to work hard this entire wod, moving quickly from one movement to the next. And my shoulder felt great during the wod, after the wod, and still feels great the next day.
On the diet front, I am logging everything I eat into My Fitness Pal, using the handy iPhone app. Being committed to logging everything that goes into my mouth helps in two ways:
-it keeps my very accountable to my calorie, protein, fat and carb goals every day
-it keeps my from eating very small bites of random, maybe not so ideal food items. I have no desire to log 2 french fries that I swipe off some one's plate or one dried apricot, so it is better to pass.
There is no doubt that logging makes me more mindful and deliberate about my food choices. There are plenty of people who don't need this, but I have settled on the fact that I do need it right now.
Monday, January 8th
1 push press + 1 push jerk
53, 63, 73, 83
then push jerks
93, 103x2
Again, my shoulder feels great. I really focused on finishing the lift with my head through, and there is no doubt that all of my shoulder work, and the great help of Marcus, has increased my mobility. I am still not a supple leopard, but improving...
WOD
800 m row
40 hang power cleans 63#
40 sit ups
6 prowlers (10 yds)
100 m row
Time: 11:12
Another good wod. I made sure I sprinted the 100 m row under threat of having to row an 800 if I didn't actually sprint. The threat might have been a joke, but I would likely be the one called on it in the event that it wasn't a joke. So I sprinted.
Deadlift
215#x5x2
WOD-
5 rounds
250 m row
7 bench press 43#
12 set ups (16")
Time: 10:34
I basically loved this wod. Admittedly I went very light on the BP, but I am just adding those movements again after my shoulder trouble. Light or not, I felt like I was able to work hard this entire wod, moving quickly from one movement to the next. And my shoulder felt great during the wod, after the wod, and still feels great the next day.
On the diet front, I am logging everything I eat into My Fitness Pal, using the handy iPhone app. Being committed to logging everything that goes into my mouth helps in two ways:
-it keeps my very accountable to my calorie, protein, fat and carb goals every day
-it keeps my from eating very small bites of random, maybe not so ideal food items. I have no desire to log 2 french fries that I swipe off some one's plate or one dried apricot, so it is better to pass.
There is no doubt that logging makes me more mindful and deliberate about my food choices. There are plenty of people who don't need this, but I have settled on the fact that I do need it right now.
Monday, January 8th
1 push press + 1 push jerk
53, 63, 73, 83
then push jerks
93, 103x2
Again, my shoulder feels great. I really focused on finishing the lift with my head through, and there is no doubt that all of my shoulder work, and the great help of Marcus, has increased my mobility. I am still not a supple leopard, but improving...
WOD
800 m row
40 hang power cleans 63#
40 sit ups
6 prowlers (10 yds)
100 m row
Time: 11:12
Another good wod. I made sure I sprinted the 100 m row under threat of having to row an 800 if I didn't actually sprint. The threat might have been a joke, but I would likely be the one called on it in the event that it wasn't a joke. So I sprinted.
Ah, look who's back!
It's a new year, I have some new goals, and I am going back to the good old method of writing about the process.
I am fully resolved that this is the year I finish losing this weight. I am so thankful for how far I have come so far, but I am ready to just finish this. This means that I want to lose 35 lbs this year. At times that sounds like so much, but at other times it sounds like so little compared to the 65 already lost. And yes, that will equal 100 lbs when all is said and done.
So with the new year, I renewed my commitment to paleo-zone. There are a few things I had to grasp:
-I am eating too many calories to lose weight
-I am letting too much sugar creep back into my diet
-I am simply going to have to re-adjust to weighing and measuring
-I am going to have to eat simply to better manage my intake
-I am going to have to go back to the hard-nosed, no exceptions wacko who orders odd things at restaurants, eats before parties instead of at them, and packs food every day
It's not easy, but that is ok.
Week one was hard. But week one is done, and week 2 is starting off much better.
I am fully resolved that this is the year I finish losing this weight. I am so thankful for how far I have come so far, but I am ready to just finish this. This means that I want to lose 35 lbs this year. At times that sounds like so much, but at other times it sounds like so little compared to the 65 already lost. And yes, that will equal 100 lbs when all is said and done.
So with the new year, I renewed my commitment to paleo-zone. There are a few things I had to grasp:
-I am eating too many calories to lose weight
-I am letting too much sugar creep back into my diet
-I am simply going to have to re-adjust to weighing and measuring
-I am going to have to eat simply to better manage my intake
-I am going to have to go back to the hard-nosed, no exceptions wacko who orders odd things at restaurants, eats before parties instead of at them, and packs food every day
It's not easy, but that is ok.
Week one was hard. But week one is done, and week 2 is starting off much better.
Tuesday, October 4, 2011
Bear Crawls are Evil
Bench Press 5x5
Power Snatch 3x5
Blech! I am really, officially one of those frustrated gym-goers that we all have known. Up until recently, I would sympathize with this person or that person as they told me of their pains and injuries, as they bemoaned the work they were unable to do, or expressed frustration with the constant subbing of movements that they had to ask for. But I never really understood them. I would have a minor pain hiccup here or there-a bit of lower back trouble when I first started (squats fixed that), some knee pain when I first started (squats fixed that), some minor shoulder pain when I snatched (squats didn't fix that), lots of muscle soreness, plenty of bruises, and of course my famous box jump induced staph infection. But I have had very little pain over the last 2 years of CrossFit.
I am officially in a grumpy mood because of pain now.
I shouldn't have benched at all tonight, but my shoulder felt SOO good. Everything else has been just fine for my shoulder over the last couple of weeks, so I wanted to bench. 2 reps at 103 and I knew I needed to stop. Bleh. My shoulder just hurts a lot right now, and I am not happy with myself.
WOD
30 yd bear crawl before each triplet
15-12-9-6-3
deadlift 110#
pull ups (ring rows)
box jumps (subbed to 16")
Time-12:20
I would have loved this workout if I could have scaled out the bear crawls. :)
Power Snatch 3x5
Blech! I am really, officially one of those frustrated gym-goers that we all have known. Up until recently, I would sympathize with this person or that person as they told me of their pains and injuries, as they bemoaned the work they were unable to do, or expressed frustration with the constant subbing of movements that they had to ask for. But I never really understood them. I would have a minor pain hiccup here or there-a bit of lower back trouble when I first started (squats fixed that), some knee pain when I first started (squats fixed that), some minor shoulder pain when I snatched (squats didn't fix that), lots of muscle soreness, plenty of bruises, and of course my famous box jump induced staph infection. But I have had very little pain over the last 2 years of CrossFit.
I am officially in a grumpy mood because of pain now.
I shouldn't have benched at all tonight, but my shoulder felt SOO good. Everything else has been just fine for my shoulder over the last couple of weeks, so I wanted to bench. 2 reps at 103 and I knew I needed to stop. Bleh. My shoulder just hurts a lot right now, and I am not happy with myself.
WOD
30 yd bear crawl before each triplet
15-12-9-6-3
deadlift 110#
pull ups (ring rows)
box jumps (subbed to 16")
Time-12:20
I would have loved this workout if I could have scaled out the bear crawls. :)
Back Squats x20
The New Back Squats
Week 1
20 reps at 60%
I went with 165#.
I went little on the lower side, but I am a little timid about a 20 rep program. This is going to be a whole new back squat ball game, pushing my endurance and commitment. The breathing alone on 20 squats is exhausting. :)
WOD
Baseline
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups (GB)
time-6:18
When I get better at push ups, I will definitely be able to cut some time off of this one, as that is where I wasted A LOT of time. Of course, my pull ups always need work, but I clearly need to work on getting more push ups in a set. I was doing them in 5s. Not good.
Week 1
20 reps at 60%
I went with 165#.
I went little on the lower side, but I am a little timid about a 20 rep program. This is going to be a whole new back squat ball game, pushing my endurance and commitment. The breathing alone on 20 squats is exhausting. :)
WOD
Baseline
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups (GB)
time-6:18
When I get better at push ups, I will definitely be able to cut some time off of this one, as that is where I wasted A LOT of time. Of course, my pull ups always need work, but I clearly need to work on getting more push ups in a set. I was doing them in 5s. Not good.
Sunday Open Gym
Press
58x3, 63x3, 73x3, 83x3, 83x3
Deadhang Pull ups 3 (VB), 3, 3 (GB), 3, 3
WOD
Hang Power Clean 73# 10-8-6-4-2
Airdyne 20-16-12-8-4
My quad was still really bothering me from last week, as in it had been on fire for about 6 days straight, no matter what I did. So I really wanted to do something that wouldn't hurt anymore than it already was. That is why I pressed. Pressing is super boring and I would never just choose to do it at open gym unless it seemed like the very best option. And it was probably a good thing I did press, since those sets at 83 were way harder than they should have been.
This wod was a lot better than I thought it would be. Descending reps are always good for the mind. It was suggested that I do 83#, I did a few at that weight, and decided I wanted to do 73#. I could have done 83, but we'll just say that I was able to cycle those cleans a lot faster with the 73, and that was my goal for this wod, ok?
58x3, 63x3, 73x3, 83x3, 83x3
Deadhang Pull ups 3 (VB), 3, 3 (GB), 3, 3
WOD
Hang Power Clean 73# 10-8-6-4-2
Airdyne 20-16-12-8-4
My quad was still really bothering me from last week, as in it had been on fire for about 6 days straight, no matter what I did. So I really wanted to do something that wouldn't hurt anymore than it already was. That is why I pressed. Pressing is super boring and I would never just choose to do it at open gym unless it seemed like the very best option. And it was probably a good thing I did press, since those sets at 83 were way harder than they should have been.
This wod was a lot better than I thought it would be. Descending reps are always good for the mind. It was suggested that I do 83#, I did a few at that weight, and decided I wanted to do 73#. I could have done 83, but we'll just say that I was able to cycle those cleans a lot faster with the 73, and that was my goal for this wod, ok?
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