6th Mar

Warm Up

~ 10 of each

Over/Under Fence

Arm Swing

Awkward Walks

Inch Worms

Toy Soliders

Skill

Row Starts

WOD

TGU doubles - rest as needed - work to max effort

Doubles = 2 times with each arm

Used DBs 12# , 15#, 20#, 25#

Row 1000m for time

Quit at about 500m (time ~ 2:03)

Thoughts: Today was a strange day - mixed emotions - sore shoulder - relatively easy workout and yet I failed - warm up was fun - skill was fun too - Courtney was an awesome coach today.

WOD: Going into the TGU I knew I would not be doing a heavy set. Started low with 12 # DBs - Courtney suggested that I do only the TGU situp when doing with my left arm up bcos I did not want to overstrain the right wrist or shoulder. So it was kinda awkward doing full TGU on one side and half on the other - felt like I was not completing the movement but I also know the need to do it this way. Weight wise I am at a status quo - did 25# max last time and stayed that way today.

That done moved to the row - with just 4 of us today there was no need to wait - going with the guideline on the blog I was aiming to do the 1000m in about 4:30 mins - little did I know that my right arm and knee would pull a coup on me forcing me to quit halfway at about 500m. I felt a major tweak in my right knee and the shoulder was screaming as well - the shoulder pain was radiating to my neck and that is what forced me to quit. I was very  upset with myself and kept reproaching myself long after for quitting. Sense and sensibility tells me that what I did was right but does not stop me getting upset. I WILL do this row some day soon and will keep it under 4:30 mins.

Aging is not 'lost youth' but a new stage of opportunity and strength.

Betty Friedan

7th Mar

Warm Up

~ 10 of each

Seated Hip Rotations

Table Tops

Arm Swing Series

Bow & Bend

Rotating Squats (L/R)

Up/Down Dogs

Agility

Zig Zag to Hurdles x 2

WOD

Press Cluster
1×3 - rest 30 sec
1×3 - rest 30 sec
1×3 - rest 3 min
repeat x 3

45#, 55#, 65#

Finish with;
Double KB Russian Swings 4 x 15 - rest 1 min

- choose a heavy weight for sets across

Used 12 kg KB (Red)

Thoughts: To say that I was feeling sore is an understatement - my right shoulder and quads were super sore and tight. But I was looking forward to today nonetheless. Warm up was fun and interesting - I enjoyed doing the squats/rotation stuff. The agility - my fondness for doing this keeps growing each time. I don't know if it will show in any of my performances.

The WOD: Presses - it has been a while  since I  have done presses. So doing the cluster was a good way of doing it - I enjoyed them - warming up with a 35# bar and going up by 10# for each set. The 1st of set of 3 is usually the easiest and then each set after gets progressively more hard specially when the weight went up. By which I mean that pressing out 3 in the 1st set was like bam bam bam but the next was like in slow motion baam baam baam and the 3rd set was super low motion - baaam baaam baaam - if that makes sense.

The KBS -  I have been doing them with the yellow bells for most workouts due to my injuries and today the intention was to go with the yellows again but something in my head would not stop me from going for the reds. So that is what I went with and did all 4 sets with that weight. I was tempted to try 1 set with a  heavier set of KB but doing all that I did yesterday and today will take a toll on my shoulder and wrist and any  more than that and they may revolt in such a way that I may have to take a break which I do not want to do - so we shall leave the bigger bells for another day - there is always another day and as the saying goes “Patience is the mother of all virtues” I will be patient.

“Great and big things can happen when simple and small things come together.”   Author (Fahad)

10th Mar

Warm Up

~ 10 of each

Arm Swing Series

Up Down Dogs

Drop Outs (1/4 - Full)

Plank Work

Front Plank

Front Plank with Shoulder Taps

Agility

Figure 8 Drill x 2

Skill

Hang Power Cleans

Hang Cleans

WOD

12 KTE (kipped - more like KTA (Knees To Armpits)
20 sit-ups (Anchored)
5 rounds for time : 10:26

Thoughts: Came in today with a headache and the right leg - knee and below has been giving me some trouble - dont know why?? Anyway the warm up was fun - Chad mentioned while doing the plank work that a test would be to hold the plank position for 2 mins and I want to try that one day - maybe will even try it at home. Agility - well I was the slowest one in both rounds although I did it with 2 different sets of people - I did not expect to be the fastest by any means. I enjoyed it though. It was a lot of fun. The skill work - again I love working on the skill aspect - improves technique and form and I love that.

The WOD: mmm KTE well I am better than what I used to be - I could do only N ups and now I can do knees to armpits - soon those knees will move up to the knees - loved the way Chad explained how to do them - I know what I need to do now. Ofcourse strength plays an important role too and I have to work on that as well. I was planing on doing 4 rounds of 15 KTE and 25 sit ups - but being worried about my shoulder I went for 12 KTE and 20 situps and figured if I did 4 rounds in good time then I will go for a 5th round which in effect works out to 4 rounds of 15 and 25 ( number of reps that is). So I did 4 rounds in 8:19 so went for the 5th round and finished at 10:26 so that means I took about 2 mins to do 12, 20 when I was most tired - which is not bad I think considering I was doing the KTE in sets of 3s and the situps in sets of 6 in that last round.

So came in with a headache but left with a sore abdomen - all good.

“Courage is doing what you are afraid to do. There can be no courage unless you are scared.” 

Eddie Rickenbacher

14th  Mar

Warm Up

In a circle at Chad's commands

Run- Side Shuffle - Run - Carioca - Run - Back Pedal

10 Jumping Jacks

Reverse direction at Chad's commands in a circle

Run - Side Shuffle - Run - Carioca - Run - Back Pedal

Gym Width

Spiderman

Inch Worms

Broad Jumps

Walking Lunges x 3

Agility

Whistle Drill x 2

Whistle drill with burpee x 2

Skill Work

Front Lunge

WOD

A1. Front Lunge 5 x 10 (5l/5r) - rest 30 sec

55#, 65#, 75# (8), 80#

A2. 8 high box jumps - rest 2 min

18″, 18″, 18″, 18″ box+25# plate

Thoughts: Today right arm was sore from yesterday's wod so was glad when I saw that I did not have a lot arm work today. Warm up was fun - I am not the best at the running, shuffle and carioca stuff but I enjoy doing them nonetheless. The rest of the warm up was fun - I love doing spidermans, not much of a fan of inchworms or broad jumps and I love doing lunges even when it burns my quads. The agility drill I really enjoyed today - yes we had to do burpees today in that but I still loved it. Skill is always the best part.

The WOD was in 2 parts today. So for the Front Lunges warmed up with 35# bar and partnered with Margaret - she is such an inspiration to work with. As were the other ladies today at the 10am session. Awesome to be working out with them. Started with 55# and they felt fine, went up to 65# and they felt OK too , at 75# the right leg started to act up a little and dont know what happend at the 9th lunge - dont know if it was the right hip or knee - but something gave and I was on the floor on my rear end and the bar on the floor in front of me - no injuries except for the feelings of . Went up to 80# and did 10 of them - my knees were not hitting the floor on purpose but I decided to stop at this point for fearing of doing some damage to the right leg.

The box jumps stayed with the 18 inch box for the first 3 sets and then for the last one built up some courage and added the 25# plate to the box. It is more mental than physical for me to do the box jumps. I think I have it in me to go higher but fear stops me from trying.

The right leg  knee and below is a little uncomfortable right now - and the right arm all the way to the neck is tight - need to foam roll or replace the right side of my body if only I could - other than that all is well.

I've learned that you can't have everything and do everything at the same time.

Oprah Winfrey

16th Mar

Warm Up

~ 10 of each

PVC Pass Thrus x2

Leg Swings

Lat Leg Swings

OHS

CG OHS

Bow & Bend

Boot Strappers

Groiners

on the elbows

Front Plank

Side Plank

Agility

Tire Flips

WOD

Press/Push Press combo

4 x reps @ 70% 1RM Press

- complete max reps press followed by max reps push press for reps - rest 3 min

Using 55#:  11/10, 6/10, 4/10, 3/10

TGU sit-ups 4 x 5 each position (L/R)- rest 2 min
- 5 to elbow
- 5 to seated position

10#, 12#, 12.5#, 15#

Thoughts: My arm continues to be sore. Was looking forward to today even though it is one of my weakest movements - I am referring to the press. The warm up was great - the pass thrus greased the shoulders a bit as did the rest of the warm up - super happy that I managed to do the whole 90 mins of front plank and 60 mins of side plank on each side. So now to do a full plank for 2 mins - it is not going to be easy - both the 60 mins and the 90 mins seemed like a long time. The tire flips - have a couple of sweet bruises to show the point of contact of arm to tire - did the small one a couple of times and then did the big one with Jennifer - she is a strong girl as was Claire who flipped the big one by herself - awesome.

The Press/Push Press combo - what can I say - Presses is one lift that I am really weak at - does that mean that I dont have it in me to do them - I dont think that is the case - this is the lift that is a huge mental battle for me. It does not scare me but it weakens my resolve to fight through and do it. Dont know why. And having shoulder issues only adds to that mental struggle making it a huge mountain to climb over.  Warmed up with the 35# bar - and then 45# - did 5 each press and push press with each weight. They felt super easy. Per my book my max 1 RM for press is 75# which means 70% is about 52# but somewhere in my head I have it that I did 80# for a press - maybe I am imagining it - so that would be 70% @ 56#. The intent was to go with 52# bcos when I spoke to Chad he said go with the 70% of 75# and we have small enough plates to add to the weight you want. I was working out with Margaret and Allison and I was the last one to go in our group of three - Allison was not sure to go with 50# or 55# so she said she would try 55# and if that feels rough she will go lower - so what do I do - I go with 55# as well - throwing out the intent of doing 52# straight out  the window - this after confirming with Chad that the yellow plates are 1# each to add up to 52#.  Seeing that mental fortitude I figured I will be able to do well in my presses today - so started pretty strong with 11 presses and 10 push presses - felt pretty good about it - then in the next round it was down to 6 presses and 10 push presses - this is the point that the mind started taking the downward spiral and blew my resolve to do well right out of the water. I say this bcos next 2 sets I got only 4 and 3 respectively but was consistent with push presses at 10 in each set - the other thing also was that each of the reps were done without a break - each time I took a break at 6, 4 and 3 for a few sec rest was when the bar would not move up - had I taken that deep breath and pushed I probably would have got more in - oh well - nevertheless I am happy with my performance today.

The TGU - doing these after a press workout is a killer. I like TGUs but today it was tiring and I felt it in my core when doing them - does that mean I was doing it right - maybe - maybe not - suffice to say that I am glad it was to be done with no time constraints. Started low at 10# and worked up in small bits with 12#, 12.5# and ending with 15#.

Having said all of the above I really enjoyed todays workout - it was a good day - I felt like I took a step towards winning that mental battle - albeit a baby step - it was a step in the right direction - all is well.

Everyone has talent. What is rare is the courage to follow the talent to the dark place it leads - Erica Jong

Post edited 8:47 pm - March 21, 2010 by Leen

21st Mar

Warm Up

~10 of each

Arm Swing Series

Gym Width

Butt Kickers

High Knees

Broad Jumps (did not do - hurt the knees to do them)

Side Shuffle

followed by

Row Starts

Row 250m x 2

followed by

2 rounds of

5 Dead Hang Pull Ups

(1 st rnd, red& black (2), purple (3), 2nd rnd purple red)

10 Push Ups (4 Full, 6 Knee)

15 Squats

Agility

Sledge Hammer Swings (L/R)

5 Left / 5 Right

followed by 2 rounds AMRAP

30 sec Left/ 30 secs Right

rest 1 min

22/25; 18/22

WOD

A1. Single Arm DB Shoulders to Overhead Anyhow

- work to max single effort

L/R: Push Press to get overhead 

20#/20#, 25#/25#, 30#/30#, 35#/35#, 40#/40#, 45# (L Fail) / 45# (R)

B1. Row 300m for time x 4 - rest 3 min

35 strokes, 1:19, 18 cal

36 strokes, 1:15, 18 cal

36 strokes, 1:16, 18 cal

37 strokes, 1:17, 18 cal

Thoughts: Did not know what the wod was going to be today going to the gym but had a gut feeling it would involve some rowing that will need to be done. And I was right. A small class of 5 this morning was good - a little quiet. The warm up was fun - the arm series helps the shoulders I find - the stretching across the gym felt awesome too.

Then the row and 2 rounds of cindy felt like a mini workout. The pull ups were to be dead hang - I tried with red & black at first and I struggled to get that chin just past the bar - did 2 with these and then Chad brought the purple band for me - tried that by itsellf and it was just as hard to get the chin up without struggling - did remaining 3 with that - and for the 2nd round I went with red & purple - these were easier - push ups wanted to go 5 full and 5 knee but the wrist was not happy with that so did 4 and 6 - squats - I like them.

To make it more interesting and fun Chad now says we will do hammer swings - so to warm up did 5 with each arm and then it was we do AMRAP in 30 secs with one arm and then switch to get as many with the other arm in 30 secs and then you rest for a minute and do it all over - was fun - enjoyed this a lot.

WOD: The DB single arm - was doing them for the first time like this - so started with 20# DB and kept going up by 5# - as we were doing only singles on each arm - it was fine - 20# thru to about 35# seemed fine - 40# was heavy but managed to get it overhead with both arms - then 45# I managed to do it with my right arm but could get it halfway with my left and just could not lock out the arm to hold it overhead - tried it twice - first time push press - 2nd time push jerk - neither time successful - next time. Was good and happy about getting to 40# and 45#.

Then came my friend the rower - and multiple rows at that - oh the joy of it all - - to be honest I was not sure if I would be able to do all 4 rows - Chad wanted us to stay 3 - 5 sec within our time - was not sure if I would be able to do that - was worried about getting a stitch - about my right knee - about my shoulders - lets just say I was nervous about this part of the workout - but once I got on the rower - I focussed on breathing - keeping my head up and not looking at the number - and I confess I was meditating of sorts through the rows and the result was that I had no stitches - yay - I maintained my pace through all 4 rows - stayed within the 5 secs that was asked - this was a burner though - I felt the burn in my legs at the last 50m.

All in all a very good and productive day - I thoroughly enjoyed myself today even with all the rowing.

Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results.

30th Mar

Warm Up

Arm Swing Series

Leg Swings

Circle Run Series

followed by

5 Pull Ups (Purple & Black)

5 DL 135#

4 Gym Width Jog

5 Push Ups (Knee)

5 Push Press (15# DB)

5 Squats

5 Front Squats (15#DB)

4 Gym Width Jog

WOD

“Canadian Crippler” - Scaled

20 pull-ups (purple & black)

15 155# DL

500m row

20 push-ups (knee)

15 20# DB Push Press

20 squats

15 20# DB Front squats

500m row

15 155# DL

20 pull-ups (purple & black)

For time: 18:47

Thoughts: First of all KUDOS to Matt, Jason and Sarah on their performance at the sectionals. Awesome. Dont know what happened to my post from yesterday - did not save - so doing it again. Hope this one saves.

After a week off to rest my wrist and arms back to the gym to the “Canadian Crippler” - what more can I say - it was initimidating - I was nervous - warm up was fun and the mini crippler was a challenge - doing the runs between bars and people doing push ups - condition was to do it in 3 mins but have no clue how much time I took. Was fun though.

The WOD: Coming in I was not sure if I would be able to do this workout as is - went to Chad and asked to see if I could do something else or substitute some of the stuff - while talking about it - I said that as long as I kept my right wrist in a neutral position I was ok - my concern was the middle section with the Push Jerks and FS - so Chad suggested that I use DB instead of a bar - he also said that I use the DB when doing the push ups which I forgot in the heat of the moment. The pull ups I used purple & black instead of red & black bcos I did not want to overdo with the arm and shoulders - the DLs I went as RXed and the row - as mentioned used DB for PP and FS - going with 20# DB - push ups were knee - once again to ease the shoulders and arms - although one day I would like to try it as RXed (Pull ups may be banded) and see how I do. But will have to wait. Individually each of the routine was not hard to do - put it all together and I was winded by the end. It was a challenging WOD but I loved it - am I happy with my time - NO is the short answer and I shall leave it at that. Am I pleased with my performance - ??? - is the answer - but I am happy that I finished it within the time limit - scaled as it was. Does that make me happy - maybe - maybe not - I dont know ??? I guess I am on an downward spiral at this time and that is impacting my opinion.

“Each person deserves a day away in which no problems are confronted, no solutions searched for.”
— Maya Angelou

3rd April

Warm Up

300m run

followed by

10 Bow & Bend

2 Gym Width Side Shuffle

Arm Swing Series

followed by 2 rounds of

Gym Width Bear Crawl

10 Squats

5 Burpees

Skill

3010 Tempo

WOD

A1. Back squat  4 4 2 2 1 1 @ 3010
- rest 3 min b/t sets

4 x 125#, 145#, 2 x 165, 175, 1 x 185#, 195#

- rest 10 min exactly

85% 1RM for reps (1 set to failure @ 3010)

@ 165# - 10 reps

B1.
1 min row  = 14 Cal
1 min squats = 28
1 min burpees = 11

Total : 14+28+11 = 53

Thoughts: Coming in today my quads were already sore from Thursday - and more leg work set for today - what a fine way to get them to feel better. After a very long time we had to run today - I was looking forward to running for a while now and when I had to do it today it was like - NOOOOOOOOO - did not do the 400m run nor the offered scale of 200m but in between so went to half point between the two and estimated it to be 300m. The remainder of the warm up was fun as always.

WOD: Back Squats with tempo: Worked out with Colleen and Allison - was a blast. Warmed up with 4 x 85# and 105#. Started 4s with 125# and then 145# - they felt good - then went to 2s with 165# and 175# - they felt fine too - singles were at 185# and 195#- they felt fine too - I wanted to try 205# but that will have to wait till next time. After the 10 min break had to do reps - I had it in my head to do atleast 10 reps - so 85% being 165# went for it - the last few had me doing my -  I may have been able to get a couple more but I kinda quit after the 10 - as that was the goal in my mind - maybe I should have set 15 as my goal - oh well.

The finisher: I knew I would not get high numbers on these - plan was to pace myself and keep going without taking too many or too long a pause. Row I wanted to see what my stroke rate was and what distance I covered but I forgot just noted the cal count of 14 and moved to the squats - here I had to take a breather before I even started and then tried to maintain a steady pace - wanted to hit 30 but fell short by 2 - burpees I was not sure if I would get more than 6 - 7 to be honest - but I got in 11 and I was going slow on this one.

Was a blast today - loved the workout and a wonderful job done by Chris and Jamie as coaches - awesome coaching guys.

Forty is the old age of youth; fifty the youth of old age.
Victor Hugo

6th Apr

Warm Up

300m run

~ 10 of each

Arm Swing Series

Spiderman

Twisting Lunges

Iron Cross

followed by

10 Prison Squats x 2

Skill

Snatch

WOD

B1. Max Clean and Jerk

3x 55#, 2x 65#, 85#, 95#, 1x 105#

C1. 30 MU for time scaled

(Pull Ups and Dips) Using Bands

Purple & Red for Pull Ups

Red & Black for Dips

Time: 7:25

Thoughts: Today was an OK day - the one day rest helped the arms a little. Warm Up run - went only 300m  - had I  gone on my own rather than with the group  I probably would have done the 400m. The arm swing series were good as always - as was the remainder of the warm up. Skill work as always fun to do - no matter what lift.

WOD: Opted to go with Clean & Jerk rather than Snatch. I have to work on both - but right now the shoulder and arm would rather I do C & J than the snatch. Warmed up with 45# and then went with 55# - they felt easy - went up to 65# and they felt fine too - Chad commented that I was bringing my shoulders in and leaning forward when doing the jerk part so tried to correct that and I think I did. Since 65# felt easy went to 85# and they felt fine too and then 95# which was my last PR - they felt OK - -I really wanted to try 105# and we were almost out of time - attempted it - the clean part was OK - the jerk part was a little wobbly - although I did it - was not very clean - dont know if it was bcos I hurried through it or bcos I just did not do it right - will know when I do it next time I suppose.

Muscle Ups: As I cannot do a muscle up  scaled it to do pull ups and dips - used purple & red band for C2B and did them in sets of 10 - last set broken and for the dips used red & black band - once again sets of 10 and last set broken - in the last set of 10 I hit my face with the bands after 8 and my right arm shoulder was hurting and I found it hard to get on the band - but as I had only 2 remaining I did them and clocked in at 7:25.

Was an OK day - today the mood is not quite what I want it to be - its not nose diving but heading in the southerly direction.

Frances de Sales:

Nothing is so strong as gentleness. Nothing is so gentle as real strength.

14th April

Warm Up

~ 10 of each

Arm Swing Series

Leg Swing Series

followed by

TGU 5L /5R

Agility

25 yard sprint for 4 mins

WOD

A1. Bench Press 5 x 1 @ 3010 - rest 1 min

55#, 65#, 75#, 85#, 95#

A2. Pull-ups 5 x 3 @ 5010 - rest 2 min

Purple Band

followed by

B1.

1 min anchored sit-ups

1 min DB Push Jerk 15#

2 rounds - rest 4 min

repeat

1st set :

Anchored Sit ups 37 - 31

DB Push Jerks  27 - 26

2nd set

ASU - 36 -26

DBPJ - 26 -20

Thoughts: A wet and gray day - perfect match for my mood. Warm up was fun - like doing the arm and leg series. The TGU went with 12.5# DB and they felt fine. The agility run - I am enjoying this 25 yard sprint routine that we have been doing.

WOD: A rather big class and limited benches so quite a few of us worked together. Warmed up with 35#, and then started with 55# - was not aiming on going too high and making a PR as I was concerned about my triceps and shoulders. So with that in mind went in increments of 10# and they all felt good - although at the last one Chad mentioned that I was going too slow to a count of 5 rather than 3 and also that I needed to take it a little lower and touch my chest. The pull ups I contemplated trying without the bands but chose instead to go with just the purple band and quite pleased that I managed to do all 5 rounds at that tempo for all 3 reps.

The finisher - used 15# DB once again keeping in mind my arms and they felt fine except that I could feel the muscles / tendons when I was doing the PJs specially in the last 2 rounds. Sit ups were fine.

Enjoyed the workout today.

Don't knock the weather; nine-tenths of the people couldn't start a conversation if it didn't change once in a while.
Kin Hubbard