2 jerk dip squats + 1 power jerk
78x3x2
86x3x2
93x3x2
103x3x1
Thoughts in my mind during these-tighten up, dip down, don't go too fast on the dip, drive the bar up, move my head out of the way, active shoulders, drive the head through. Who knew that getting the bar from your shoulders to overhead would take so much concentration?
WOD
6 rounds
8 overhead BB lunges 53# (rx'd)
Sprint to the wall-back pedal
12 KBS, Russian style 53#
Time: 10:31
I think I might love Russian kettlebell swings. They are fabulously wonderful in comparison to American kettlebell swings.
Thursday, August 12, 2010
Wednesday, August 11, 2010
Reason #231 to Avoid Running
I now get Prevention Magazine for some reason. I have no idea why I am now receiving it, and can only figure that word got out somehow that I care a lot about prevention. But anyway, there are sometimes these little nuggets of helpful and amusing advice:
On the topic of Good Skin
"The repeated jarring of high-impact cardio like running can weaken collagen and lead to sagging. So until a 'face bra' is invented, I'll stick to cycling and the elliptical machine." (from a leading dermatologist)
There you go, proof enough that running is bad, bad, bad. Who wants to run at the expense of sagging skin? Not me! But I can also tell you that I won't ever be wearing a face bra.
Now back to lesson planning...
On the topic of Good Skin
"The repeated jarring of high-impact cardio like running can weaken collagen and lead to sagging. So until a 'face bra' is invented, I'll stick to cycling and the elliptical machine." (from a leading dermatologist)
There you go, proof enough that running is bad, bad, bad. Who wants to run at the expense of sagging skin? Not me! But I can also tell you that I won't ever be wearing a face bra.
Now back to lesson planning...
Tuesday, August 10, 2010
Oh So Tired
First-
Back Squats
208x6x6
The six was tough. I've done 208x5x5 several times, so I knew I could do this, but it was still taxing. I felt like just lying down on the floor between each set, but I stayed strong and just sat down instead.
Second-
Hang Power Snatch + Hang Snatch
33, 53x2, 58, 63, 68x2
I feel a little more comfortable with the hang now, meaning I don't feel like an idiot while working on it. I generally like things better when they don't make me feel uncoordinated.
WOD
We'll call this one "Three of My Favorite Things"
(Made even better by being one round with everything in nice large chunks)
30 wall balls 14#
400 m run
50 box jumps 20"
Time: 7:33
Most of my wall balls made it to the wall, but honestly, a few didn't... :) The box jumps were not bad! Can you believe that?!? They took a long time, but hey, I just did 50 in a row, rx'd, so I am super happy with that.
Back Squats
208x6x6
The six was tough. I've done 208x5x5 several times, so I knew I could do this, but it was still taxing. I felt like just lying down on the floor between each set, but I stayed strong and just sat down instead.
Second-
Hang Power Snatch + Hang Snatch
33, 53x2, 58, 63, 68x2
I feel a little more comfortable with the hang now, meaning I don't feel like an idiot while working on it. I generally like things better when they don't make me feel uncoordinated.
WOD
We'll call this one "Three of My Favorite Things"
(Made even better by being one round with everything in nice large chunks)
30 wall balls 14#
400 m run
50 box jumps 20"
Time: 7:33
Most of my wall balls made it to the wall, but honestly, a few didn't... :) The box jumps were not bad! Can you believe that?!? They took a long time, but hey, I just did 50 in a row, rx'd, so I am super happy with that.
Sunday, August 8, 2010
My shoulders...
WOD
4 rounds
250 m row
10 ring dips (green band)
12 GHD sit ups
Time: 11:22
This was not nearly as bad as I thought it was going to be. I had visions of starting the second round still dizzy from the GHDs, but I am finally not crazy dizzy and disoriented every time I get off the GHD in a wod. :) I had no idea how the ring dips were going to go since last time I used a blue band, but they weren't as bad as I expected. My shoulders are a bit fried today, but that has motivated me to work a little harder on stretching and foam rolling. I used this routine plus a few more exercises that Kyle gave me.
Have you heard how hard it is to buy Kombucha these days? This is very sad news for all of us who just love to drink the amazing stuff. But it motivated me to make my own. I am now on my third batch of the amazing stuff, and it is undeniably cheaper and better than what I was buying. Plus it is kind of exciting to be making this stuff from a "kombucha mushroom", seeing those kombucha babies growing, and then ending up with bottled, effervescent, sour yumminess. I love these kind of things and this is filling the void in my life now that I don't attempt a new type of sourdough starter every year.
My brothers act like I am making moonshine, but they just don't appreciate the greatness of this stuff.
4 rounds
250 m row
10 ring dips (green band)
12 GHD sit ups
Time: 11:22
This was not nearly as bad as I thought it was going to be. I had visions of starting the second round still dizzy from the GHDs, but I am finally not crazy dizzy and disoriented every time I get off the GHD in a wod. :) I had no idea how the ring dips were going to go since last time I used a blue band, but they weren't as bad as I expected. My shoulders are a bit fried today, but that has motivated me to work a little harder on stretching and foam rolling. I used this routine plus a few more exercises that Kyle gave me.
Have you heard how hard it is to buy Kombucha these days? This is very sad news for all of us who just love to drink the amazing stuff. But it motivated me to make my own. I am now on my third batch of the amazing stuff, and it is undeniably cheaper and better than what I was buying. Plus it is kind of exciting to be making this stuff from a "kombucha mushroom", seeing those kombucha babies growing, and then ending up with bottled, effervescent, sour yumminess. I love these kind of things and this is filling the void in my life now that I don't attempt a new type of sourdough starter every year.
My brothers act like I am making moonshine, but they just don't appreciate the greatness of this stuff.
Saturday, August 7, 2010
The Paleo Challenge
The votes for Paleo 2.0 were counted and I won. :) I am so very appreciative of all the encouragement and support that so many people provided. It was a lot of work, but it was very, very worth it. You can read more about it at the link above.
Thursday
I worked more on my pull ups. :) They are HARD without a band!
WOD
5 rounds
5 pull ups (violet band)
5 box jumps 20"
Time: 3:22
The difference between how little work it took to do pull ups with the green band and how MUCH work it took to do them with the violet band was significant. But I remember when I could not do one with the green, or even when I could not do one with the blue, no matter how hard I tried!
And the box jumps-I was doing them all without resetting my feet on the floor, so I am inching closer to cycling those 20 inchers.
Sat
Chinese dumbbell rows 35# 3x10
WOD
5 rounds
10 DB snatch R. 30#
10 DB snatch L. 30#
10 Burpees
Time: 11:50
I love burpees. They are the best. I think I love them so much and have gotten so good at them that I probably don't even need to do them anymore. At least for a very long time. Right?!?
Tuesday, August 3, 2010
A Sympathetic Coach
Power Snatch + Hang Power Snatch
2x5 at 53#
WOD
35 DB Thrusters 25#
400 m run
30 hurdle burpees
Time: 8:58
So if your legs are tired this WOD just feels splendid! The thrusters don't feel hard.at.all. You feel like you are flying on the 400 m run. And hurdle burpees? You might think that you would sort of dread the thought of 30 of them, even questioning your ability to make it over the hurdle without tripping, but no. Everyone of those burpees is a piece of cake and you feel like soaring over that green bar! CrossFit is amazing.
Staycation Day 2-hung out at the gym to make sure I didn't miss anything interesting. I didn't. Then I was a tourist in Capitola and downtown Santa Cruz for the rest of the day.
2x5 at 53#
Here is how the pre-workout conversation went-(roughly...)
Joc: Leah, so how are your feeling?
Leah: Good, my legs are tired, but pretty good.
Joc: But no pain, right?
Leah: No pain! I really feel good! (smile, smile, smile) My legs are just a little tired and slow, you know?
Joc: Yeah, I know how that is. I totally understand.
Leah (thinking): How great is it to have an understanding coach, one who takes the time to check in and really cares about how I feel? How nice! (smile, smile, super happy)
Then Joc starts writing the wod on the board. I start hearing muttering of how much Leah is going to "like" this...
And the there was the wod:
WOD
35 DB Thrusters 25#
400 m run
30 hurdle burpees
Time: 8:58
So if your legs are tired this WOD just feels splendid! The thrusters don't feel hard.at.all. You feel like you are flying on the 400 m run. And hurdle burpees? You might think that you would sort of dread the thought of 30 of them, even questioning your ability to make it over the hurdle without tripping, but no. Everyone of those burpees is a piece of cake and you feel like soaring over that green bar! CrossFit is amazing.
Staycation Day 2-hung out at the gym to make sure I didn't miss anything interesting. I didn't. Then I was a tourist in Capitola and downtown Santa Cruz for the rest of the day.
Monday, August 2, 2010
Burpees
Yesterday-
In the fun busyness of open gym, Lolo and I did back squats. I must do this because I am highly fearful of my legs getting too small. I know that is a very real possibility for me (ha, ha, ha), so I have to work hard here.
I had lots of entertainment during my sets while I watched Sam do his birthday Grace, John complete Grace Rx'd for the first time, Golden complete big boy Grace with only presses, no jerks, and Desmond fighting through the big boy Grace with what happily was not an aneurysm. I was impressed with all of it.
40 burpees for time
3:25
Why do I still have such a huge mental block about things like this that I have never done, but really am able to do?!? I feel like I am making some very slow mental progress. Rationally, I should know for sure that I can do 40 burpees, but I still worry that I will run out of steam and have trouble even finishing. Sigh, there are an awful lot of things in the gym that I am still scared to even try, and that is not a very good thing.
And this is Day 1 of my self-declared staycation. I decided that I wanted to take some time to enjoy a few of the local things that I keep missing...So all day will be spent at the Boardwalk today.
In the fun busyness of open gym, Lolo and I did back squats. I must do this because I am highly fearful of my legs getting too small. I know that is a very real possibility for me (ha, ha, ha), so I have to work hard here.
I had lots of entertainment during my sets while I watched Sam do his birthday Grace, John complete Grace Rx'd for the first time, Golden complete big boy Grace with only presses, no jerks, and Desmond fighting through the big boy Grace with what happily was not an aneurysm. I was impressed with all of it.
40 burpees for time
3:25
Why do I still have such a huge mental block about things like this that I have never done, but really am able to do?!? I feel like I am making some very slow mental progress. Rationally, I should know for sure that I can do 40 burpees, but I still worry that I will run out of steam and have trouble even finishing. Sigh, there are an awful lot of things in the gym that I am still scared to even try, and that is not a very good thing.
And this is Day 1 of my self-declared staycation. I decided that I wanted to take some time to enjoy a few of the local things that I keep missing...So all day will be spent at the Boardwalk today.
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