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Home Forums Workout Logs Leena’s Numbers and Log

Leena’s Numbers and Log
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UserPost

5:45 pm
January 27, 2009


Leen

Member

posts 331
1

Post edited 6:46 pm - January 27, 2009 by Leen

I think I will use this to track my numbers and see how I am progressing/regressing

12:32 pm
January 29, 2009


Leen

Member

posts 331
2

Leen said:

Post edited 6:46 pm - January 27, 2009 by Leen

I think I will use this to track my numbers and see how I am progressing/regressing

Jan 28th

First day back after 2 weeks of resting the shoulders and ribs - not allowed at this time to lift weights over head or do any burpees or push ups - that sucks but it is necessary to take this rest to prevent further damage to the shoulders - hopefully the locked ribs will get better soon too . In the mean time will be doing alternate workouts for lower body

Warm ups - did exercises that I am to do told by physio therapist and foam roll and the other warm up ones on board except pull ups and dips

Today's WOD

40 walking lunges

40 sit ups

4 rounds for time

completed in  10:41


Pleased with that

8:11 pm
January 29, 2009


Leen

Member

posts 331
3

January 29th


Warm Up - stretches on foam roll - samsun stretch, OHS with pvs, situps, back extensions - worked on pistols - can get down - hold my toes and balance for a few seconds - all about strength to hold it and come back up - how does one gets that strength stuff going - mm I wonder  Confused', '1');” src=”../../wp-content/forum-smileys/sf-confused.gif” alt=”Confused” />


WOD for time


300 skip rop

40 squats

300 skip rope

30 squats

300 skip rope

20 squats

300 skip rope


@ 17:34


It looked easy - but was not as easy as it looked - jumping ropes took the wind out of me - but I enjoyed it - stretches after WOD

4:43 pm
January 31, 2009


Leen

Member

posts 331
4

Jan 31st


Warm up as usual


WOD (Modified)

750m row followed by 7 rounds of

4x   24 kg KB Deadlift

10x 12 kg KB Swing (Russian)


Time 10:12


Cool Down - felt good - took it easy doing the rows - enjoyed the WOD tdy

5:19 pm
February 1, 2009


Leen

Member

posts 331
5

1st Feb

During the kids workout

500 m row, back extensions,

10 - 15 DL with 24 kg KB with the kids during their wod


WOD

Snatch balances 2 2 2 2 (35#) was not suppsed to do this - was not thinking and did it

Clean pull plus clean 1 1 1 1 (35#, 45#, 65#, 75#) cleans were not the best form (will blame shoulder injury if I can get away with it)

Clean pulls 2 2 2 2 (75#, 85#, 95#, 105#)


A very busy but good day

8:24 pm
February 4, 2009


Leen

Member

posts 331
6

Post edited 9:25 pm - February 4, 2009 by Leen

4th Feb

CFWU - worked on trying to get a double under - just not getting the wrist to move faster - will continue to work on it


WOD

5 snatch balance  (substituted with 250 m row)

10 box jumps

AMRAP in 15 mins


As cannot do any overhead stuff yet -substituted snatch balance with 250 m row


Did 7 rounds in 15 mins and about 100 m row


Cool down

All in all a good day wanted to get another round or 2  but cannot race with the rowing either not yet anyway - slow and steady with everything for now - better than nothing at all   

8:54 pm
February 5, 2009


Leen

Member

posts 331
7

5th Feb

CFSWU - worked on trying to make friends with that evasive double under - no luck yet - not giving up - will keep up the charm some day DU has to cave and give in


Today it was “Angie” on the board


Much as I would like to have given her a try unfortunately shoulder injury prevents me to take her on today - will have to wait for next time.

So what I did instead was

150 situps

150 squats


Time @ 13:54

Cool down stretches

Was hoping to take less time than that but that was not the case - tons of work to be done by me to get better and improve - almost seems like I am never going to get there - just have to keep trying I guess

6:34 pm
February 7, 2009


Leen

Member

posts 331
8

7th Feb


CFSWU

Worked on the still evasive DUs


WOD

5 DL

5HSPU

5 rounds for time

Substitution for me was

5 KB DL (40kgs KB)

10 walking lunges

15 situps (added by Ian as I finshed the first round of lunges)

5 rounds for time

 finshed in 6:10


Worked on the DUS and almost got one Thanks to Chris and Eh Zed for all the tips and support


Today was good Smile

5:43 pm
February 8, 2009


Leen

Member

posts 331
9

8th Feb


Today I did my workout with the kids along with the Teen group.

CFSWU - worked on getting a DU - once again the elusive DU stopped just underfoot  did not make it thru - will do it soon


WOD

10 DB Front Squats (15lbs)

Farmers Walk across the width of the gym and back with 30lbs DB


AMRAP in 10 minutes

10 rounds in 10 minutes


I was watching the kids doing their stuff - rows & SDLHP - should not have done that and maybe would have got in a couple more rounds - know better for next time


Cool Down stretches


All in all a good day - happy about my performance but not overly as I know I could have done better 

7:19 pm
February 11, 2009


Leen

Member

posts 331
10

Post edited 8:23 pm - February 11, 2009 by Leen

11th Feb


Today when I went in was feeling pretty low - felt like I had regressed a lot - have achieved nothing etc etc - yes very negative - not good - but that was how it was - was not sure if I would be able to do the WOD - Back squats

CFSWU

Worked on the elusive DU and today was the day I charmed my elusive buddy - yup I got 4 maybe 5 DUs - no not consecutive ones but in singles but got them - yipee - that put a smile on my damper face.


WOD

Back Squats

3 3 3 3 3 3


Partnered with Margaret -

55  75  95  115  135  145lbs (PR)


V sit - not sure for how long


Cool down stretches


Went in Frown went back home Laugh -

finally managed a DU and also got a PR in the back squat

11:16 pm
February 12, 2009


Leen

Member

posts 331
11

12th Feb


CFSWU

Worked on DUs - managed to get only 1 in today - but 1 is better than 0 so I am happy with that


WOD Rxed was 100 scaled to


80 KB Swings (Russian with 12kg KB)

80 Sit ups

80 SDLHP (45#)

80 Front Squats (with 16# Med Ball) still not doing any over head stuff so no wall ball

Time @ 19:31


Happy that I got it under 20 mins - took a lot of breaks - good thing but should have kept the breaks shorter than what I took - next time will try to do that


Question on main blog is what do you think you are weak at in CF - Personally I think I am not strong in anything so I guess weak in everything Surprised - so all I have to do is work at it Smile

1:32 pm
February 14, 2009


Leen

Member

posts 331
12

14th Feb


CFSWU


WOD

DL 2 2 2 2 2

Press 3 3 3 3 3


As press still out of bounds did only Dead Lifts


95#, 115#, 135#, 165#, 185#, 205#, 210#, 215 # (failed)


Although I had lifted 210# before - it was during the CFT and only 1 lift but happy that I got 2 in today and I felt good about the lifts - does that make a PR dont know - does not matter really - only trouble I had was very sweaty hands - should have chalked more - at 205 2nd lift bar slipped out of my hands Smile - would have love to get that 215# under the belt too - next time with lots of chalk Laugh

4:03 pm
February 15, 2009


Leen

Member

posts 331
13

15th Feb


Worked on DUs tdy while waiting for the kids to come for their workout - got a couple of them in

Today was a unique day in that I did my workout with the boys rather than the Rxed WOD which was 100 DUs, 15 HSPUs 4 rounds for time - did not even do the scaled version


Warm up with the boys

Dynamic warm up

Agility exercises using hurdles - fun stuff


WOD - Firemans WOD

For time

Farmers Walk with KB (16 kg) along the length of gym and back

Run around cones placed across gym

Pull rope with KB at end across length of gym

Run up stairs and down

Run with rope back to other end of gym and pull

Flip Punching Bag down length of gym

Stairs up and down

Flip Punching Bag back down length of gym

Bring rope back only

Stairs up and down


Time @ 2:22


I was happy with time but could not beat the boys whose times were

Brandon @ 2:14  (15 yrs old)

Rohit @ 2:18  (15 yrs old)

Aditya @ 2:23 (15 yrs old)

Gaurav @ 4:02  (10 yrs old)


Stairs took the wind right out of me but awesome workout - lots of fun for all of us

To finish Chad had the boys in pairs carry him around the gym in a fireman style. Brandon and Aditya went as a pair, Gaurav and Rohit were the 2nd pair but their height difference made it rather difficult so I helped Gaurav - that was fun - the boys had a blast

Laugh

6:32 pm
February 18, 2009


Leen

Member

posts 331
14

Post edited 7:34 pm - February 18, 2009 by Leen
Post edited 7:34 pm - February 18, 2009 by Leen

18th Feb


CFSWU

Did the Med Ball throw challenge - did not make it too far - meh - shall I blame my shoulder- mmm - that would not be fair - I sucked at it - did not do very well at that - but it was fun

Worked on DB snatches - as I am still not sure if I can lift weights overhead - I did not venture too heavy a weight - went up to 20# DB and then stopped as I was worried that I may regret later if I went heavier - there is always another day Smile

WOD

DUs as many as possible in 10 minutes

Having got my first DU exactly a week ago - todays workout was not going to be a super performance for me - I was hoping to get double digits in the 10 minute mark but managed only 6 - yes single digit Surprised- only one to do a single digit I bet -Embarassed  but that is 6 more than what I could do last week so I am happy about that Smile

Thanks to David L for his words of encouragement and support and

Thanks to Chad for his tips on getting some more in - I tried but just was not getting it - lesson learnt is practice, practice and more practice

6:02 pm
February 19, 2009


Leen

Member

posts 331
15

19th Feb


CFSWU

Worked on DB snatches - once again did not venture on heavy weights - tried with 15# bar - it felt light and no pain or discomfort but still was not very brave to add weight to it yet


WOD “Diane”

DL 135#

HSPU scaled to SDLHP with 16kg KB

21-15-9


Time 5:17


After the workout is when I messed up - I stretched my leg and I pulled a muscle in the back of my leg - maybe hamstring or calf - whichever - a lot of discomfort right now and pain. Cry so my plan to workout tomm as well will have to be shelved - need to rest and recover but happy with time and performance tdy - Laugh

8:10 pm
February 20, 2009


Leen

Member

posts 331
16

20th Feb


Went and got my leg looked at today as I still had some pain and was limping - have been told that I managed to sprain my medial collateral ligament - so I have to wear a knee splint/brace at all times except when sleeping ofcourse - what does that mean as far as working out is concerned - no working out with heavy weights or where I have to use my knees ofcourse - Cry but I need to do that much as I hate it so that I can recover.


I seem to be jinxed - just when my shoulder was getting better and have been told I can do push ups and pull ups and overhead weights as long as it is not too heavy to start with and lots of stretching of the chest after the workouts Smile - my knees had to get into trouble again Frown - oh well - I guess my body has decided that it can work only one half at a time I suppose - I hope this cloud of injuries that is hanging over me goes away soon and I am injury free soon and doing all that I can and want to do Smile


So next week I will be back - hopefully Chad will let me Smile - do some kind of workout scaled or varied versions of what is on the board.

9:57 pm
February 25, 2009


Leen

Member

posts 331
17

Post edited 10:58 pm - February 25, 2009 by Leen

25th Feb


Today worked out after a break of almost a week - was concerned a little about the knees as I have a small tear in the ligament and have to wear the brace etc etc Frown but also was excited as this would be the first workout after almost 2 months doing any overhead weight stuff and pull ups Smile


CFSWU


WOD

35# SDLHP

35# Push press

21-18-15-12-9-6-3

For Time: 11:13


Stayed low on the weight as thought that was a sensible thing to do as I was lifting overhead after a while and did not want to be injured again in the shoulders as well Wink - the knee is bad enough. Am glad that I could do the WOD on the board albeit with a lower weight - the time could have been better but not unhappy about it either Smile

Felt good after the workout today - the knees and ribs kind of reminded me a little of what they had been thru when I first started the warm up lifts  but I guess it was my mind mostly bcos once I got into the WOD itself - all was well

7:49 pm
February 26, 2009


Leen

Member

posts 331
18

26th Feb


CFSWU


I was a little worried about working out tdy - last night after shovelling snow - my ribs were hurting - shovelling in Jan is what I think caused them to lock - so I was a little concerned - felt good this morning and in the noon the ribs once again felt like it hurt - almost cancelled going to the workout - stretched a bit at work and felt good - no pain or discomfort so it was all good


WOD


KB Snatches used 8 kg KB (Yellow)

D-ball Slams used 20# ball as all the 10# were being used


20 - 15 - 10 - 5- 10 - 15 - 20


Time @ 13:32


Was a good workout - no pain anywhere - knees were a bit tired but no pain - Laugh

was happy with the time - I think I lost form towards the end in the last set of 20 with the snatches  using my non dominant left arm


Was a small girls only group so was rather quiet except for my grunts  Yell towards the end  Laugh

3:14 pm
March 1, 2009


Leen

Member

posts 331
19

1st March


CFSWU


Today was another busy Sunday with the nutritional seminar and weigh in for the challenge so I thought I would do my work out with the boys - they did their workout which was also a bench mark - they did Fran and I did the WOD


Elizabeth

55 lbs Cleans (Power Cleans)

Ring Dips with Green band

 21- 15- 9

For Time @ 7:00


I have mixed feelings about the time Confused - happy but yet wish I had done better - having said that though - doing dips after a very long time and the band kept getting hooked on the metal clip in my knee brace which made it a little annoying as it made it awkward - band almost got me in the face once - Smile


Boys and girls did awesome with Fran Laugh

7:32 pm
March 4, 2009


Leen

Member

posts 331
20

4th March


Warm Up - 500 m Row (took it easy in this one - is rather uncomfortable doing it with the brace) - 2x 10 sit ups and 10 back extensions followed 2 x 10 RDLs, 5 Press, 5 Push Press (all with a 35# bar) (RDL = Romanian Dead Lift)


WOD

DL (5 5 5) 5 5 5 across (3 sets of 5 with the same weight)

PP (4 4 4) 2 2 2 to max


DL (115#, 135#, 165#) 185# 3 sets of 5

PP (45#, 45#, 55#) 65#, 75#, 85# failed 95#

1 min L sit (did an N sit instead and in one go - so whole minute hung there without taking a break)

Cool Down


Todays Thoughts: Should have tried 90# instead of jumping to 95# as last time I had done only upto 85# and my leg had moved in the 3rd lift that time - this is on Jan 1st 2009 - so today was better in that regards. Deadlifts I  stayed with 185# - should I have gone higher Confused dont know - could I have gone higher maybe with some Yell - oh well it is done - I will be so happy when I am over all this stupid injuries - there are times when I feel like quitting - feels like I am stuck and not moving forward but backwards instead - yes feeling very down today Cry hence the negativity- tomorrow is another day - will try to be more positive - with that in mind ……..
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