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Leena’s Numbers and Log

UserPost

10:23 am
April 13, 2009


Leen

Member

posts 331

41

12th April


Saturday:

Block Sprints

rest 1 min

- Find a clean puddle free street block and sprint from one end to the other then rest 1 minute and repeat for the recommended rounds

Sunday:

 20 burpees for time:

rest 2 min

20 burpees for time

rest 2 min

20 burpees for time

rest 2 min

20 burpees for time


Was posted to run length of block rest 1 min for Saturday. Had all the good intentions of trying that but did not. Frown


Sunday was posted to do 20 burpees - but instead of burpees I did sit ups

20 situps  = 48 secs

2 min rest

20 situps   = 42 secs

2 min rest

20 situps  = 42 secs

2 min rest

20 situps  = 40 secs


I am happy with times but next time I try it I want to be able to beat these times. Looking forward to being back at the gym Smile

2:56 pm
April 16, 2009


Leen

Member

posts 331

42

Post edited 3:58 pm - April 16, 2009 by Leen


16th April


Wow seemed like I went to the gym after a long time today. Felt good


Could not do the WOD on the board as it involved Burpees and Rowing and DUs. Still cannot get out of squat pain free. So Chad had me do something completely different.


WOD

10 45# Behind the Neck Push Press

15 Back Extensions


6 rounds for time @ 10:35


Today's thoughts: It is frustrating not being able to do a lot of the stuff but still recovery is also important. The push presses felt good - I tried not to hit the bone at the nape of my neck but in each round after the 5th press I was hitting it - ouch - and in the 6th round the bar felt like it weighed a ton. Back extensions felt good and once again felt the back of the knees and legs stretch and pull in the 6th round. Happy with my time - I have nothing to compare to but still happy.

Tried pull ups wih the purple band - got 4 in a row. Have to get 5. Will do next time I am sure. All pull up work was done after the workout so I am pleased that I got 4.

All in a all a good day and it felt awesome being back at  the gym.

4:30 pm
April 17, 2009


Leen

Member

posts 331

43

17th April


Warm Up

DROM x 2

DB RDL, PP, SJ and HPC


WOD

Front Squats

(5 5 5) 3 3 3

- work up to max

35# DB hang power cleans

35# DB front squats

35# DB split jerks

10-8-6-4-2

For time:


As squatting is still a no no - asked Chad if I could Dead Lifts instead of Front Squats - he said do them but with snatch grip and substituted PP for FS and PJ for SJ in the DB Workout

So WOD today

Dead Lifts (Snatch grip) 135# x 5, 140# x 3, 145# x 1

15# DB Hand Power Cleans

15# DB Push Press

15# DB Push Jerks


10- 8- 6- 4- 2 for time @ 5:37


Today's thoughts: When Chad told me OK to do Dead Lifts I was happy then he said snatch grip- so that the strain on the knees and the back of the knees will be reduced - so I think mm wider grip - should be easy enough - a little different but easy enough to do - WRONG. I had tried it with just the bar to get a feel of the lift. It felt easy then. So this not so smart girl loaded the bar with 135# - should have gone way lighter to start like maybe 115# retrospectively thinking. The bar felt heavy Yell - oh yes grunting at that weight already. Did not know that changing the grip would make such a difference in getting the weight off the floor. As soon as I had done that was when Chad told me “Dont even think you can go anywhere near your DL weights”. Confused So by then I had already done the lift with 135# about 3 times - no point in going lower now - so stuck with it and did a couple more - went up to 140# - got 3 in - then went up to 145# got first one - tried a few times after to get atleast another one - not happening- but I am happy with what I have done.Smile

The DB workout was awesome - I should have used 20# DB but could not find any so stayed with 15#. Wink


Good day today - still stuck at 4 pull ups on purple band.


3:09 pm
April 18, 2009


Leen

Member

posts 331

44

18th April


Warm Up

DROM x2

KB Snatches Work


WOD

Press

(10 8 5) 3 3 3

- work up to max

Finish with;

250m row

20 24kg KB Snatches

250m row

20 24kg KB Snatches

rest 1 min

Complete 3 rounds


Presses: 35# x 10, 45# x 8, 55# x 5, 65# x3, 70# x 3, 72 # x 1


Did not do finisher


Today's thoughts: Presses - my weakest lift - once again mind over matter thing - I wanted to get 72 # x 3 and atleast 75# x 1. But that was not to be. My right shoulder/ back was bothering me a little. Yesterday I had to ice my right elbow. All that in mind I did not want to push too much either. But that being in mind also is what created the hurdle of not being able to push through. Will have to work on this mind over matter thing. Frown

But on the positive side as I could not do the finisher - I worked on my pull ups and am I happy that I got 5 pull ups with the purple band.  Laugh  I have been trying for this for a while so I am super happy that I did it. Will I be able to do it again?? maybe - but I am going to work at it to be consistent with the 5 and then work to 10. Laugh

Good day today and finisher looked like a hard but fun workout.

3:16 pm
April 20, 2009


Leen

Member

posts 331

45

20th April


Warm Up DROM x2

Snatch and Jerk work


WOD

Clean and Jerk

1 1 1 1 1 1 1 1 1

- work up to max

finish with;

run 200m @ 70%

rest 1 min

run 400m @ 80%

rest 1 min

run 200m @ 90%


C & J

42#, 45#, 55#, 65#, 75#, 80#, 85#, 90#, 95# (F)


No time to do finisher


Today's thoughts: I think today was the first clean and jerk attempt for me as a workout. I did not have any previous numbers logged in my book - I am going with the assumption based on this book. In any case I also had it logged in my book that I had done 85# max split jerk. So going in today the goal was to hit the 85# mark atleast. After the warm up loaded up the bar and got going. Till 75# it was fine then I thought do I jump 10# again or go 5# - as I was lacking confidence I went up by 5# and that was good, another 5# would be my goal number of 85# - did that. Greed got the better of me and loaded up for 90#. mmm the jerk part was shaky to say the least. I knew I had to do it again - so did it the 2nd time - this time it was better. Then Chad came along and asked are you ready - so I go for it 3rd time round. Chad pointed a few flaws even though I did the lift - I was bending my hand too soon - not going to full extension before bending - and waiting too long before the jerk part - and also leaning a little too much forward when doing the jerk - have to work on all that. I did attempt the 95# after just to see if I could do it - I could clean it but no way could I press it up to do the jerk. But I am happy with myself today.


No time for run finisher and in any case I would not have done it. But did work on my pull ups. The goal is to be able to do 10 pull ups on purple band by end Aug 2009.

7:59 pm
April 22, 2009


Leen

Member

posts 331

46

22nd April


Warm up

DROM                      ]   

Back extension x 10 ] x 2

Sit ups x 15              ]


WOD

Deadlifts

(5 5 5) 5 5 5 - sets across


Finish with;

400m run/jog

2 min rest

3 rounds

- set your own pace.


Deadlifts

 (165#, 185#, 195#)  205# sets across (did 2 sets)


Finisher: did not do (still resting the knees)


Today's thoughts: Saw Deadlifts on the board and was super happy - my fav lift. Laugh So my goal today was to do 205# across as last time I did 200#. Did a warm up round with 145# and then went for it.  Pretty happy that I got the sets across with 205# with some grunting ofcourse Yell. Stopped after 2 sets as everyone was waiting for me to finish so that they could run. Embarassed I think I will be able to achieve my goal of 225# by June for 1 RM. In fact next time Deadlfts are on the board with max 1RM that is what I will be aiming for. Wink

Did not do finisher - looked fun except for the wind. Worked on the pull ups. Chris was giving pointers to Courtney and Sara - both of whom are awesome and super strong and I want to do be able to do pull ups like them. Smile I just cannot get my body to move up to the bar.  Frown Will work on it at every opportunity. One day I will get my chin over the bar. Now to make that one day into a one day soon. I have a way to go yet. Patience!!! Wink


Happy with my performance today.

9:31 pm
April 23, 2009


Leen

Member

posts 331

47

Post edited 10:32 pm - April 23, 2009 by Leen


23rd April


Warmup

DROM and CFSWU x2


WOD                     Scaled to

“AngAsh”

100 pull-ups          50 Pull-ups (purple & red band)

100 push-ups        50 Push-ups (knee)

100 sit-ups            100 Sit-ups

100 squats             NO SQUATS

For time: 15:30


Today's thoughts: Today I have been fretting about doing “Angie” all day. To one and all who would or would not listen I was telling and showing how nervous I was - my hands were ice cold. Was biting at the bit to get going just so that I could calm my nerves. Smile Contemplated using purple and black but then realised that would be cheating as I had done one workout before with purple and red so stuck with that. Was hoping to do them in straight sets of 10 but not strong enough yet - broke them into 5s and later into 3s and 2s. Push ups - this one was tough - once again did them in sets of 5 to start then broke them into 3 and 2 towards the end. Situps in sets of 20 unbroken the 1st 2 rounds then in sets of 10s unbroken.

I guess if I had done the squats I probably would have done it in about 20 - 22 mins. The last time Angie was done in Feb my shoulders were injured and I could not do pull ups and push ups so I had done 150 situps and 150 squats in 13:46. So the timing here is not any better but then I had pull ups and push ups which are more tough. Next time round Angie comes I hope to be able to do it RXed even if the pull ups are with bands. The aim is to do it Rxed.

Was awesome to see everyone giving it all - Dale J looked like he had jets on the way he was doing the squats. Laugh Super fast. Awesome.

4:46 pm
April 26, 2009


Leen

Member

posts 331

48

26th April


DROM Warmup x 2

Front & Slide Planks


WOD

Front Squats

(5 5 5) 3 3 3

- work up to max

Finish with;

500m row

30 burpees

For Time:


As I cannot still do squats did Presses instead and did not do finisher either


Press

35# x 10, 45# x 5, 55# x 5, 65# x 3, 70# x 3, 72# x3, 75#x 1, 75# x1


Today's thoughts: I knew I would have to do something different when I saw front squats on the board. I was so tempted though to do the squats. Wink. Chad said do presses instead as I had not gone yesterday and it was presses yesterday. I did the 35# easily enough, 45# also seemed easy as did 55# and suprisingly 65# also went up easily today. Then came 70# and got those up and then went for 72#. Last 2 times I

could do this only 2 times and was very happy when I got 3 up today. So went for 75# the number I have been trying to get up the last few times and have been unsuccessful each time. So took that deep breath and got it up and actually had a big smile and went yay with the bar overhead. It was silly but felt good - unfortunately could not get that 2nd lift consecutively. Took a break and gave it one more try - once again got it up for the 1st lift but could not bounce off to get the 2nd lift. I want to be able to get atleast 3 up before I move up in weight.


Very happy that I finally pressed 75# not once but twice even though each attempt was only 1 lift. That is 1 more than last few times. Laugh


Later went with the kids for their workout and they loved their workout today. Dale and Chad did some awesome warm up stuff with them. DROM drills and T Drills. Burgener Warm up. Then Dale showed them how to do shoulder rolls as it was part of their workout.


Their workout was

4 Shoulder Rolls

5 KB Dead lifts

6 PVC OHS

7 Push ups

8 Sit ups

Gaurav did 3 rounds in about 6:30 mins

Aditya did 5 rounds in approx 7:45 mins

Rohit did 5 rounds in about 7:30 mins

Brandon did 5 rounds in about 8:15 mins


Fun stuff and happy cross fitters all around Laugh

2:56 pm
May 1, 2009


Leen

Member

posts 331

49

1st May


DROM Warm Up

Snatch Work


WOD

400m run    (1st Rnd 400m next 3 rdns 200m )

35 sit-ups

4 rounds for time:  15:07


Today's thoughts: Going to the gym after a gap of 4 days - seemed like a very long time. When I saw run I contemplated doing rows instead of runs but then thought I will go for the run. Wanted to do it Rxed. But after 300 m in the 1st run my knees and IT bands (which are already tight and sore with pain spams) started to complain so much so that I slowed to a walk in the last 50m. So told Ian that I will not be able to do 400m in the subsequent rounds but will do 200 m instead. And I think that was  a wise decision for the good of my knee in the long run. Mainly bcos I am having the spams as I am typing this for one and secondly I have not worked the knees in almost 2.5 months (since mid Feb) that is when I tore the ligament and dont want to over work it but slowly build up the intensity for that knee.

But it felt good to be able to run - not while doing it but after. Smile Nice to be back in the gym. Ian thank you for encouraging all of us. Did seem a little empty without Chad - yes Chad you are missed - sure you are putting up an awesome performance in the various workouts.

I am sad that I missed the CF Total yesterday. Would not have been able to do it had I been able to go bcos Squats still a big No for me - specially with weights. Next time.

2:53 pm
May 2, 2009


Leen

Member

posts 331

50

2nd May


A combination of DROM and CF Warm Up


WOD

“Jackie”                                  scaled to

1,000m Row

50 45# Thrusters                  35# Push Press

30 Pull-ups                            Purple & Red Band


Time : 11:28


Today's thoughts: I was sore from yesterday's workout - my legs were sore that is. But it is a good feeling. The body part that has been giving me grief for a while now and was really bothering me today was my right elbow. My bursitis is really acting up in that area and I am in a lot of pain due to the swelling. Had a hard time getting my rings off the fingers before the workout. Ian asked me to do push presses instead of thrusters as I cannot squat to full depth. So did push presses - once again wanted to do wth 45# but with my elbow and right arm in pain decided to go stay with 35#.

A little upset that I did not beat my previous time of 11:08 but last time I used purple and black bands I think. I should have done it in less than 11 mins but it will have to wait till next time.

Thanks to everyone for encouraging me specially Lily.


Tomorrow more over heads. I am hoping that the arm/elbow will be a little more co-operaive.

10:44 pm
May 6, 2009


Leen

Member

posts 331

51

6th May


Foam Roll for warm up

Spiderman across width of gym and back

Toy Soliders across gym and back

Pose techniques

100 m runs 50%, 65%, 75%, 100%


WOD

KB Floor Press  5 x 8kg KB, 5 x 12 kg KB

1 K run

for time: 7:34 I think


Today's thoughts: Could not go for the workout on Sunday as my right hand/elbow  was really bad - lots of pain and swelling. So decided to rest it. Today I saw run and thought will I be able to do it - almost bailed out. Confused But could not - did not want to really either although was very worried and nervous about the run. The warm up runs felt really good Smile- so I thought I would be fine. I was determined to do the 1K even if I had to walk it.


The first 200m was fine - did not run fast infact went quite slow - took a minute. The next 400 - my shins and ankles were hurting a little - figured that is normal as I was running after a long time. Walked a little as the knee was beginning to hurt a little. The return 200 of this lap the knee was crying out and I thought I would have to quit. In fact when I got back Chad said time was 4:17 and I told him that my knee hurts and I would stop. He said OK but when I looked over I knew I could not give up and quit so asked Chad if I could walk but finish the 1K. He said OK. So started walking with a little jog in between. Then started on the last 200 and walked for a bit and then started to jog. At the 100m point I decided to go all out as much as possible and went into a sprint (as fast as I could at that time). Clocked 1K I think at 7:34. I am happy that I did not take 10 mins or something like that. As I see it I took about 3 mins for the 400m which also was a lot of walking. So I know I can do better when I am injury free. Something to work on and look forward to. I actually enjoyed the run and would have been better if it was not for the pain and the cold wind that one was running against.


The knee is fine except that I was feeling the effects of the run on my legs (shins and knee) when standing at the soccer fields watching my two boys games that I had to go to back to back one at the East end and one at the West end.

10:14 pm
May 7, 2009


Leen

Member

posts 331

52

7th May


DROM Warm up

Part of CFS WU

KB TGU


WOD

400m run

30 burpees

10 65# overhead anyhow (Push press/Push jerks/Split Jerks)

For Time: 7:23


Today's thoughts: All day I was fretting about this workout. I knew I would not be able to do it at sprint pace by any means. The run for instance is not easy - bcos I am not good at it and to make matters worse I worry about my knees and the shins hurt. So I thiink I tend to overprotect my legs and jog slowly and then walk a bit - should I be running faster - maybe but then again I know the knee is not 100% yet so I am not sure how far I should push myself. Confused Oh well - slow and steady I suppose.

Burpees now this one I have not been able to do in months so doing it today was a bit of a concern for me. But when I did it I felt fine except for the panting and puffing that goes with doing burpees. The knees and other body parts felt fine and I actually enjoyed it.Wink

Then the overheads - before the workout I tried doing a clean and jerk with only 65# - normally that would have been an easy lift to do. But today it felt like it weighed a ton and the right elbow hurt like hell when doing the clean. Bringing it up and under the bar hurt but pressing it up was fine. Talked to Chad and first contemplated doing something compeltely different like FS or OHS but I still have not been given OK to do squats with weights and air squats are just beginning to get comfortable at almost full dept - not full depth - so those were out. Then contemplated dumb bells - but I really wanted to use the bar. Almost thought in my head that I would grind thru the pain and do it as only 10 reps - thankfully common sense prevailed and I think I had checked my ego at the door when I did the 400 m run and came in last. Laugh so decided per Chad's suggestion to skip the clean part and do overheads anyhow from rack with the same 65# weight - just to be on the safe side did not go heavier although I had a heavier weight in my mind (85#). First 2 push pressed, next 2 push jerked, remaining 6 split jerked. They felt good - no pain in the elbow doing those- so that was ok.

Now I am happy that I did the workout after being nervous all day about it - but that is how it is everytime. Smile

4:02 pm
May 10, 2009


Leen

Member

posts 331

53

Post edited 5:44 pm - May 10, 2009 by Leen


10th May


DROM x 2

CFS Warm up x 2

Running in a circle (forwards, backwards, shuffles, karoke)


WOD

Norcal Qualifiers last WOD - CFS version

22 reps 165# DL

100m 15# DB farmers walk

22 15# DB thrusters

100m 15# DB farmers walk

22 C2B pull-ups (Purple & black)

shuttle run (20-40-60m)

22 45# OHS

400m run

For Time: 21:30

shuttle run - run forward 20m then backward 20m, run forward 40m and backward 40m ….continue in 20 m steps (60-80-100) until finished.


Today`s thoughts: Went in not knowing what the workout was before hand. Had to read 3 times to understand all that needed to be done. I knew I would not be good at this - what with all the running. So here is the breakdown

Deadlifts: These being my fav lifts - but 22 of them - as I had done 185# across (5,5,5) I was confident about doing this weight for 22 reps. But I did my math wrong and realise I actually lifted only 165#. They felt good - ofcourse I did do some yelling (grunting).

The farmers walk and thrusters I used only 15# as my tendinitis is really inflamed in the right elbow and did not want to make it worse. There was some swelling in the hands too. But happy with it - thrusters were ok - 22 broken down to 10 - 6 - 6.

C2B - used purple & black band - once again happy with them maybe should have tried with purple & red as I can only do upto chins with those. completed in sets of 6 - 4 - 6 - 6.

Shuffle - I really wanted to do all the way to 100 - but as I was doing the 60s - I got a stitch and was in a lot of pain - besides this morning I was trying some piked (bridge) hand stand push ups at home and pulled the hams in the right leg so that was bothering me too - so unfortunately did not do all the way to 100  and went upto 60 only and I am really disappointed with myself about that.

OHS - Doing weighted OHS after almost 3 months - was not sure about getting to full depth - went with 45# and I think I did them ok - pretty sure I got to full depth and they were not easy - broke them up to 5 - 5 - 6 - 6

Run - Was determined to finish this one with full 400 m even if I had to walk the entire 400 m. I did walk a lot of the first 200m but the last 200m I am happy that I ran most of it - not fast a slow paced jog. But happy that I did that.


Long and hard workout but I loved it.


The kids today had a fun workout too - it was only Aditya and Gaurav today.

The did some work with learning to snatch.


WOD for the boys

Beck`s burpees - burpee then jump and do burpee - length of gym

Sit ups (Aditya - 25, Gaurav - 15)

DB Farmer`s walk (gym length Aditya, 20# (Rnd1) , 30#(Rnd 2), Gaurav 10#( Rnd1), 15#(Rnd 2))

Run (Aditya - 200m, Gaurav - 100 m)

Beck`s burpees (gym length)

Walking Lunges back length of gym

Box Dips (Aditya - 15, Gaurav - 10)

1 min res

 2 rounds for time:

Aditya total time: 9:59 (inc rest),

Gaurav total time: 11:24 (inc rest)


Boys said it was hard but they loved it - Thank you to Dale and Chad for helping the boys through it.


2:41 pm
May 17, 2009


Leen

Member

posts 331

54

Post edited 4:25 pm - May 18, 2009 by Leen


17th May


DROM, CFS Warm up, 400 m run


Front Squats

(4 4 4) 2 2 2

-work up to max


(75#, 85#, 95#) 105#, 115#, 125#(PR), 130#(PR)


Finish with;

1-10 push-up ladder


Time: 4:04


Today's thoughts: Worked out today with the kids due to timing of workouts. So I was on my own. Never easy to do it this way. 75#, 85#, 95#, 105# and 115# were easy. At 125# it was not hard but was not smooth sailing either. As this is 10# more than what I had done last time I was happy and wanted to try a little more weight. Once again as I was doing it alone I was not sure how high to go - at 130# it felt heavy but pushed through - stopped at this weight not because I wanted to but because I was not sure about my form. No one to tell me either and I thought I had a little too much forward lean so figured rather than go higher in weight will stop. Always another day.


Push ups - was not sure about this one as my right elbow is inflammed and has limited range of motion which is pain free. The first 5 sets ( 1- 5) did full push ups the remainder did knee - took 4:04 minutes but did not have to repeat any set - happy about that - took longer breaks at the end between sets 7 - 10. Had my son cheering me on - it was sweet and Nav too who was working on his split jerks. Thanks Nav and Gaurav. Smile


The kids had a blast too

Rohit                           

400m run                   

30 box jumps             

30 sit ups                    

200 m run                 

30 box jumps  

30 sit ups        

400 m run      

11:37 mins     


Aditya

500 m row

30 step up

30 sit ups

250 m row

30 step ups

30 sit ups

500 m row

Time 11:06


Gaurav

200m run

15 box jumps

15 sit ups

200 m run

15 box jumps

15 sit ups

200 m run

Time 9:30

Boys loved todays workout. Aditya could not run as he has injured his ankle. Gaurav did well for someone who had mild concussion on Friday and was throwing up all day. Rohit loved working on the snatch. All are eager to start working with the bar.

3:47 pm
May 18, 2009


Leen

Member

posts 331

55

18th May

Warm up

Foam roll

10 x Downward dogs        ]

10 x pvc pass throughs     ]

10 x pvc close grip OHS     ]  x 3

10 x pvc close stance OHS ]

10 x back extensions         ]

10 x KB swings (12 kgs)     ]


WOD


Press 1 1 1 1

35#, 55#, 65#, 75#


Push Press 2 2 2 2

65#, 75#, 85#, 95#


Push Jerk 3 3 3 3

65#, 75#, 85#, 95# x1


Finish with

30 KTE = 60 Nups


Today's thoughts: Was awesome working out with others after doing it alone yesterday. Thanks to Courtney and Caitlin - enjoyed my workout with them - both very strong girls. Presses went good - did 75# with ease - next time want to try 80#. Push presses were alright too - 95# the first lift was good - the 2nd lift had to attempt twice. But as I had never lifted this weight before I am happy. Push presses I dont recall when I last did those as I had nothing logged in my book for numbers. So happy with the numbers today. all went well till I did the 95# - 1st lift was good - mental block or something after that just could not get it up after that lift. Next time.

As I am totally bad at doing knees to elbows - lets say I just cannot do them yet - I did N Ups - so did 60 of those.

7:43 pm
May 21, 2009


Leen

Member

posts 331

56

Post edited 8:44 pm - May 21, 2009 by Leen


21st May


CFS WarmUp

WOD


“Diane”

155# DL

HSPU’s (knee - box)

21-15-9

For Time: 4:40


Today's thoughts: I was thinking about this workout all day and fretting about it. By the end of my work day I had convinced myself I will not be able to do it. Drove to the gym with all the intention of telling Chad that I am not doing the workout and getting back into my van and driving home. When I walk in I am greeted by a very cheerful Dyan and Margaret. And after chatting with them all my intentions to bail out flew right out the open doors. So why was I so worried? I have neve done hand stand push ups ever and today's workout had HSPUs. But the temptation to try it and see how I do it was just as strong as the desire to bail out. That is why I drove to the gym rather than cancel on line.  I think I have mentioned in my log earlier I am not a quitter but what I have not mentioned is that I am a mule headed person.

So am I glad that I did not bail as originally intended - you bet  Laugh- super happy that I did this workout despite my fears, my lack of confidence, my swollen arm and the rest of the baggage that I carry in my head. Weight wise I could have gone higher but stayed at 155# bcos working out with inflamed tendinitis is not fun and I did not want to aggravate it any more than it already is. The HSPUs I could have tried the piked version retrospectively thinking but having never done it before I was scared and one always has a 20 20 hind sight. So I know for next time to go piked. The time is alright. Last time I did “Diane” in Feb I had used 135# and did SDLHP with 16kg KB due to shoulder injury at that time and did it in 5:17 so today's weight was heavier by 20# in the DL and HSPUs instead of SDLHP albeit knees.

8:59 pm
May 28, 2009


Leen

Member

posts 331

57

28th May


CFSWU

DROM x 2

15 back extension ]

15 OHS                 ] x 3

15 rows                 ]

400 m run

DROM # 5


WOD

Back Squats

(4 4 4) 2 2 2

-work up to max

(85#, 115#, 125#) 135#, 140#, 145#


Today's thoughts: Back at the gym after 1 week - felt good. When I checked my book I thought I had only done 140# max - so aimed to get 145# for max. Then before posting this I was reading my previous logs and saw that I had actually done 145# back on 15th Feb.  I could have tried 150# atleast. Oh well. Next time. But having said that I realised once again from reading previous logs that I was not able to do any back squats etc since Feb till the beginning of May - so keeping that in mind I am happy to have done 145#. Also today the knee was complaining a little all day. And it seems fine now - so maybe it was not complaining but telling me to get a move on and start working out. But the right hand which has been troubling me for the last 6 weeks is significantly swollen and the tendinitis is really bad - bad enough to be told by doc to take medication for it and have to wear the strap which helps a lot. Without it I am not able to do much with my right hand. So again keeping in mind that the hand was swollen happy with the weight that was squatted. Still wish I had tried 150#.


4:16 pm
May 30, 2009


Leen

Member

posts 331

58

30th May


DROM x 2 followed by 2 rounds of

15 x OHS

15 x 8kg KB Swing (yellow)

15 x Close Grip OHS

15 x Spiderman gym length

200 m jog


WOD

“Fight Gone Bad”

Wall ball 14/20#

55/75# SDLHP

20″ box jumps

55/75# Push press

Row for calories

Rest

3 rounds for total reps


Total: 199 (79 + 60 + 60)


Today's thoughts: I was excited and nervous about this workout. Last time I did this one I had a total of 174 - not the best score by any means and I wanted to beat that. Last time my knees were injured and this time my right hand is swollen so I knew once again I was not going to be performing well or achieving any great numbers. Because it hurt when I was doing the SDHP - after asking Chad scaled to SD only - no high pull. Wall Ball once again had to scale to 12# med ball in place of 14#. Jumped 18″ box instead of 20″.

Wall Ball - wow I love them and am scared of doing them. The first round I think I got 26  and then the number dropped significantly to 11 and 12 I think in the next 2 rounds. I think it was my mind more than anything else. Have to learn to get over that mental block each time.

SDHP - As I could not do the high pull without pain - did only Sumo DLs. The numbers were in the lower 20s all 3 rounds.

Box Jumps - wow when I tried the jump in the warm up - I was so scared. It seemed impossible for me. For the last 8 months due to knee issues I have been doing box jumps on the 12″ box so just looking at the 18″ box scared me. It took every ounce of whatever for me to do that jump. 20″ was definitely not in the books today for me. All through the workout too I was fighting fear with each jump. So getting 10s and 11 was huge for me.

Push Press - this was not bad - numbers were consistent through all 3 rounds. I think it was 9 or 10. Once again the right arm/shoulder kept reminding me that they can give me grief.

Row - now this one was good - maintained cal numbers of 7 and 8. In the last 2 round I realised that the movement of doing the row was not helping my hand - the thought of doing it with one hand (left) crossed my mind but I was in the middle of rowing so it was awkward - told myself only one minute you can do it.


Thank you to Mary who was my partner - kept tab on my numbers and pushed me through whenever I stopped - she did awesome as did everybody else today and what a huge crowd - awesome.

3:05 pm
May 31, 2009


Leen

Member

posts 331

59

31st May


DROM x 2

2 x 200 m run , 35 # MP, PP, PJ


WOD

200m run

15 135# Shoulder to overhead

5 rounds for time:


Scaled to

200 m run

1 min rest

8 rounds for time: 17:42 (incl rest time)


Today's thoughts: Working out alone is not fun. Today I worked out with the kids and when I was doing my warm up I found that it hurt to do the presses and any over head stuff. So Chad suggested that I run 200m 8 rounds with a min rest in between. I am not good at running at the best of times so this one was not easy by any means and when doing it alone it is even harder, specially mentally.

But I am glad I did it as after the 5th round I was ready to throw in the towel but my stubborn nature would not allow it - besides how can I get my kids to keep going if I set a bad example by giving up. I know my time could have been much better as I jogged more than I ran towards the end. Must work on running - it is a mental battle that I have to fight. I think I have lost a lot of my confidence in my abilities to do my workouts. It is going to be a steep uphill climb to get that confidence back.


The kids enjoyed their workout. I did not pay much attention to what they were doing. Aditya was not feeling very well and I am glad that he did his workout as going in he kept saying he did not want to. Rohit and Gaurav were pumped.


Their workout was

Alligator crawl across gym length

7 Ball Slams (Rohit did 10)

Walking Lunges back gym length

5 HSPU (Aditya did 3)

7 PVC OHS

 3 rounds

followed by clock stopper

5 Burpees (kick scoccer ball through tire)

10 Burpees (throw soccer ball through tire)


I did not record their time but vague recollection is

Gaurav = 8:50 something like that

Aditya = 9:15

Rohit = 9:42


4:18 pm
June 1, 2009


Leen

Member

posts 331

60

1st June


DROM warm up followed by 3 rounds of

50 m run forwards

50 m run backwards

15 OHS

10 Pull ups


Level 1 WOD

Deadlifts 5 x 5

- work up to max

Finish with;

400m sprint x 2

1 min rest between


Deadlifts 5 x 155#, 185#, 200#, 205#, 215#

400 m jog


Today's thoughts: The warm up was good - I liked it. Deadlifts as I had done 185#, 195#, 200# and 205# 5 across before I figured I would do 210# today for max. Partnered with Brooke - who was awesome - both with her lifts and as a partner. I started with 155# and that was easy, followed by 185# which were not bad either, 200# I thought would not be easy but they were not difficult. Next I went with 205# which was my last lift across for 5 and they seemed fine. Last time when I did that weight it felt heavy and thought I should wear a belt etc. But today that weight seemed fine. Then I thought I would do 210# and Brooke asked me what I was going to do next when I told her cannot decide if I should go to 210# or up the ante to 215#. She said go for 215# as 205# looked good. So 215# was loaded and with my usual grunting I lifted it and did it again 4 times. This is huge - I feel good bcos this is the 1st time I have lifted 215# and I did it not once but 5 times. Laugh. The last time I tried 215# I could not get it off the ground.

The run - mmm - not good at that - jogged the 400m and walked a little - by the time I finished my 400 - Leanne, Randeem and Brooke were all starting their 2nd run and we all started together. I stopped after the one run as my calves felt really tight and I was tired. I bailed out of the last 400 m run. Surprised I know - I was a bad girl - will not bail out next time.

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