| User | Post |
|
7:28 pm
September 13, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
13th Sept
Warm Up
400m run
DROM
2 rounds of
15 PVC Pass through
10 kip swings
10 OHS
Level 1 WOD
“Mini Eva” scaled to
800m run 400m run
30 32kg KBS 15 8kg KBS (one arm)
30 pull-ups 15 Pull-ups (purple & Black band)
3 rounds for time: 17:12
Thoughts: Today was not a very good day. Had a bad headache, neck pain, sore right ankle and left knee to begin with. The 400 m run at the warm up gave me shin splints and I knew this is not going to an easy workout by any means.
Spoke to Ian and scaled the workout to the lowest possible. As the righ shoulder was bothering me - decided to stay low on the weight for the KBS and as I was doing pull ups as well - ended up doing one arm KBS swings too just so that I dont over work the shoulder.
Not much more to say except that everyone did awesome.
|
|
|
10:45 pm
September 16, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
16th Sept
Warm up
400 m run
DROM
gym length spiderman x2
2 rounds of
8 12# DB thrusters
10 box jumps repetitive (2nd smallest box - dont know the size)
Level 1 WOD
DB clean work 5 x 10 (used 15# DB)
rest
High bar back squats 5 x 3
- work up to a max effort
85# x5 (to warm up)
105#, 115#, 125#, 135#, 145#
Thoughts: Coming in today I was not sure how it was going to be for me today. Had to talk in detail about the accident twice today- once to SGI injury adjustor and once to doctor - had a meltdown 2nd time. While driving to the gym was having mild anxiety attack. In fact while running the 400m during the warm up was having anxiety - dont know why. So was very unsure about how I was going to perform today but I was looking forward to the workout.
Warm up felt good even though the knees and ankle hurt. Because of that did not do the agility warm up or the broad jumps.
The DB clean work was fun - used 15# DB - did 10 reps of each, power cleans, squat cleans both from hang positions and then squat cleans from floor. Fun times. By this time I had relaxed and was beginning to really enjoy myself.
Back Squats - high bar - have not done these in a while - last time did BS on 26th Aug at low bar and got PR at 150#. I was aiming for that kind of number today too and just about achieved it. All the weights felt good - no grunting which means I have not hit my max.  I think. As we had to do only 5 sets stopped at 145# which felt good and I am happy with how I did the lifts today. Not upset at all about not hitting the 150# mark - there is always next time.
All the girls and guys did awesome.
|
|
|
2:52 pm
September 19, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
19th Sept
Warm Up
400m run
DROM
3 rounds of
20 Sledge hammer swings (10l/10r)
Gym length Spiderman
followed by 3 rounds of
10 15# DB thrusters
Gym length walking lunges
Level 1 WOD
Box Jump 12″ box
Wall-ball 1st 20 with 12# rest with 10#
20-15-10-15-20
for time: 10:07
Thoughts: What a wonderful way to start the day on your birthday.. Workout with a bunch of friends at CFS- awesome….
The warm up run felt good and the rest of the warm up felt awesome except in the sledge hammer swings getting the swing right when using my left hand.
Wall balls - whoo - love them but they are tiring specially when combined with box jumps. I started with the 12# ball but the shoulders were screaming by the time I was done the 20 - so rather than make it worse by pushing through with the 12#- I opted to change the ball to 10# for the remainder of the workout and they felt alright with the shoulder.
Box Jumps - this is one thing that sucks the breath out of me every time I do it. Had to switch to step up in between - I think it was in the last set of 15 and 20 because the repetitve jumping was hard on the knees.
With all that I am happy with the time wish I had done it in under 10 mins - next time I know what to aim for. Best part of my birthday so far - yay
|
|
|
1:12 pm
September 20, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
Post edited 2:13 pm - September 20, 2009 by Leen
Post edited 2:14 pm - September 20, 2009 by Leen
20th Sept
Warm up
DROM
Skip Rope
2 rounds
10 Kip Swings
20 Sledgehammer swings (10l/10r)
10 Back/Hip Extensions
10 GDH Sit ups
10 Lateral Box jumps
Level 1 WOD
Deadlfit - work up to max 3 - rest 3 min
135# x5
3 x 185#, 195#, 205#, 215# (2)
L-Sit Progressions on Parallettes
Thoughts: Wet and gray day - so no run for warm up. Did not row either bcos the right arm and neck is really sore and in some pain. Skipped instead. The rest of the warm up was fun- lateral jumps … mmm - not sure about that.
Dead lifts - one of my fav lifts - love them. I wanted to try 220# today as I had done 3 sets of 215# but that was a while ago. So was pumped for the workout today and the class was a big one today - recall Ian saying 21 of us. As we broke of into groups ofcourse started with 2 groups of girls and 3 groups of guys. Then saw that Kishore and Nathaniel were on their own and they did not know what their max was - so Colleen and I joined them and it was fun. Started with 135# as the warm up round. Went to 185# to start the sets of 3 - wanting to go up by 10s and then after the 215# try the 220# that was the plan - but unfortunately at 215# lifted the first 2 ofcourse with my usual grunting  - but lost concentration at the 3rd lift - tried twice and could not get it off the ground - really bummed out that I could not keep my concentration and do that lift. But still am happy with what I did.
The L sit progression on the parallettes - there was no progression for me really - had it hold for 10 sec and then rest for 10 for think 4 rounds. I held the knee up position. It was fun - different from hanging on the bar and doing it.
I was in a fun mood today - grunting even when doing the L progression. Lots of positive energy at the gym today - loved it - and was awesome working the deadlifts with Colleen, Kishore and Nathaniel.
|
|
|
10:26 pm
September 23, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
23rd Sept
Warm Up
400 m run
2 rounds of
20 Sledge hammer swings (10l / 10r)
15 KBS (yellow)
gym length lunges (door to first Loras bin)
gym length spiderman
20 Sledge hammer swings (10/10)
15 KBS (red)
Level 1 WOD
Scaled to
400m run 200 m run
50 squats 35 squats
5 rounds for time 4 rounds
Time : 13:02
Thoughts: Today was a rough day for me - all day was having anxiety attacks - so lots of palpitations and chest pains. Was having a mild one all through the work out too. One of the reasons I did not do the reqd 3 rounds in the warm up. But having said that really enjoyed the workout. Was fun working out outside - except for the mosquitoes - sucking what little blood I had left in me -  …
The runs were not bad - but had to stop a couple of times to breathe through the pain in the chest. I was expecting the knees to trouble me but was fine - so I am happy about that. If it were not for the anxiety I would have tried the 400m today.
The squats got tiring very fast after the 2nd round - wanted to do them unbroken but that was not to be - had to break them in sets of 10s and 15s and sometimes 5s. But did them at I think full depth so happy with that.
I was not focussed on the time today as I knew I was not going to make good time but I am happy that it was not that bad either nor is it that good. 
Had a real good time today despite the personal setbacks. Great group to workout with - every one did awesome doing the 400 and everybody had it in under 18 mins - awesome - Thanks to Matt for his coaching and words of encouragement.
|
|
|
3:47 pm
September 26, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
26th Sept
Warm Up
400 m run
DROM
2 rounds of
10 OHS (PVC)
10 GDH sit ups
10 Hip/Back Extensions
10 Pull ups
followed by KTEs
Level 1 WOD
Back Squats 5 x 5 - high bar
- work to a max effort
95#, 115#, 125#, 130#, 140#
rest
L-sit progressions on parallettes
Thoughts: Today was a good day - 400 m run in the warm up was fine except in the last 100 m was feeling some discomfort in the right leg - so walked for a bit. The rest of the warm up was fun - did not do the dips which was part of the warm up or the box jumps as the knees hurt when I bend them for the dips and the box jumps - stayed away from them today. The KTEs are getting better. Happy about that
Back Squats - last time with high bar I did 145# x 3 so was aiming to do 150# today - but did not as can be seen from my numbers. My legs were still sore from Wednesday and the left knee was also hurting a little. Although the temptation was high to increase the load after the 95# lifts - also realised that doing 5 reps with each weight may not be so good for my knees if I went too heavy - also the mental block about not having the safety bar. Amazing how that works. So stayed with lower weights than what I had planned on. Happy with what I did. Next time will hit the 150# even if only to do it once.
The L sit progression - once again no progression for me - cannot get that leg straight out - let alone hold it in that position. But was good times.
|
|
|
2:54 pm
September 27, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
27th Sept
Warm Up
400m run
DROM
4 rounds
5 Pull Ups (purple & red band)
10 Push ups (full)
15 Squats
Level 1 WOD
250m row
10 heavy Clean and jerk
(Used 20# DB)
rest 2 min
5 rounds:Time per round 2:12, 2:33, 2:44, 3:01, 2:34
Thoughts: Today was a cold day - guess hot summer days are done. Today my neck was stiff and in some discomfort. The shoulder and the hands were in some pain too. So was not sure how I was going to perform. Warm up run was fine - the run back was against the wind so was hard work. The “cindy” warm up was good - happy that I did the pull ups with purple & red - have to work towards red & black next time. Really happy that I did full pushups - had to break them up but still did them all full. Squats got easier after 1st round - knees were stiff but got greased I think with the movements. Sweet
The workout was a blast. When I first saw the WOD my plan was to go with 55# - then when I was doing the warm up and saw that the shoulder and neck was hurting was not sure how I would do the WOD with the bar. Chad then said that the option of DB was there - so I opted to go with the DB as I did not want to aggravate the pain anymore than I should. Went with 20# DB keeping the 15# as stand by incase I hurt while doing the 20# DB C&J. The row - what can I say - rowing after so long and it showed in my performance - when I first started I could feel some pain in my lower back - it has been hurting a bit the last few days - part of the whip lash - but it got better so did not worry too much about it. The C & J were heavy and every round I kept thinking I will drop to 15# for the next round but never did - very happy about that.
A big class today and fun workout.
|
|
|
8:14 pm
September 30, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
30th Sept
Warm Up
500 m row
DROM
3 rounds
5 Pull Ups (Purple & Black bands)
10 Push Ups (Full)
10 Squats
followed by
15 Sit Ups
Gym Length Spiderman (holding each position for 3 secs)
Level 1 WOD
Skill work:
10 Gliding KTE
10 mod weight KBS (Red KB - 12Kg)
3 rounds
no time element
rest
8 95# Deadlift
5 burpees
rest 30 sec
6 rounds @ 6:01 mins
Thoughts: Wet day - so did the row instead of run. Funny thing is I missed the running. I was beginning to enjoy doing the 400 m each time and today I missed doing it. Guess I better get used to rowing now that it is getting cold and wet. I think I took about 2:30 mins - bad time. Well will have to work harder to improve that time and get it under 2 mins. That will be a goal for me - to get my 500m row under 2 mins by the end of winter. The rest of the warm up was fine. I was sore from the last workout - the pecs - shoulders were sore. The forearms in pain as I have not been using my tensor so there was some swelling. So I scaled down the bands for the pull ups to purple & black instead of trying the black & red like I wanted to. The push ups again went with full with breaks and happy that I did that. Left knee hurt when doing the squat in the DROM but greased up when doing the squats. The sit ups were fine as was the spiderman. Enjoyed them actually.
The Skill work - happy that I could get 9 KTE in a row in the first round - dont know if it was all the way to the elbows but it was up there I would say (in that it was defintely much more than a N up) - so happy about that. The shoulders did complain a little when doing the KB swings but not too much.
The WOD - I am bummed a little - I was going for 6 rounds and even wanted to attempt 8 rounds - but knew that would be too much 3/4 way into the workout so stayed at 6 rounds. But I wanted to complete the 6 rounds in under 6 mins but missed that by a couple of secs. Mighty pissed with myself about that. Dont know if what I did after the 1st round made that difference. One was supposed to take a 30 sec rest after each round and I did not take that rest and started the 2nd round when Matt who was watching us reminded that we had to take that rest by which time I had already done 4-5 DLs of round 2 - then took that 30 sec brk and started all over. So I would say I lost about 10 -12 secs - maybe more - I dont know. The time of 6:01 included all that extra DLS too - .
Worked on trying to get a pull up from static hang - but the left shoulder screamed at me when I tried to do that so I quit. Thank you Matt for the tips on those pull ups. All in all a good day I would say - even though I was feeling a little down.
|
|
|
5:46 pm
October 1, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
1st Oct
Warm UP
10 Pull Ups
10 Back Extensions
Level 1 WOD
Skill work:
clean and jerk
15 pull-ups
15 12″ box jumps
20 lunges
500m row
3 rounds for time: 18:03
Thoughts: The weather today reflects how I felt and continue to feel. So it was not a good day - so was not sure how I would perform - knew it was not going to be a stellar performance by any means. Even blanked out on how to do the pull up when I first started the WOD. How stupid is that???
I was late getting in as I finished work only at 12 so did not have much time to warm up and that showed in my performance too. The C & J skill work was good - enjoyed it - used the 22# bar. The WOD in itself - used purple & black band for pull ups - stayed low on the bands once again - the box jumps I am not sure if I have written the right size - it was the 2nd smallest box - in the 3rd round I had to do step ups bcos my knee was hurting as was my lower back. Lunges were fine and rows were fine except my friend the rower was punishing me for ignoring it for so long - punishment was a stitch and boy did that hurt in the last round - first felt it in the 2nd round but not as much but in the 3rd round had to stop a few times to breathe through them.
Thanks to Janelle and John for cheering me on in the last round and pushing me through to the finish. You guys rock. 
Enjoyed the workout but unfortunately today the workout did not help me in feeling better as it usually does.  So came in to the gym feeling  and left the gym feeling .
|
|
|
8:11 pm
October 5, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
5th Oct
Warm Up
400m run
10 of each
Wrist Circles
Elbow Circles
Arm Circles
Arm Swings
Core Rotation
Bow & Bend
Twisting Lunges
Walking RDL
Spiderman
followed by 2 rounds of
OH 45# plate carry (gym length & back)
Jump Rope
10 GHD Sit ups
10 Hip Extensions
Level 1 WOD
Clean and Jerk practice
rest
“Helen” Scaled to
400m run 200 m run
21 16/24kg KB Swings 12 kg KBS
12 pull-ups (Purple & black band)
3 rounds for time: 11:45
Thoughts: Today was not a good day- mentally or physically. Came in to the gym feeling very . The knees and ankles were not cooperating. The neck was in pain today so I was not sure how I would perform. I knew I wanted to beat my previous time of 14:12 from Mar 2009 when I did the 'Rowing Helen' 500m row, 21 (12kg) KBS and 12 PU (purple & green band).
While doing the warm up run was fine till 300m and then I had to walk as I was hurting in the chest where I get a stitch. So that settled that I would not be able to do the full Helen as I wanted to. All it did was make me feel more . The rest of the warm up was fine. I scaled to a low weight for C & J work with 22# bar and then went up by 10#. They felt fine but the shoulders felt a little tight. Maybe bcos of the neck which was really tight since yesterday.
Helen - what can I say - I wanted to do full Helen today and wanted to attempt it under 15 mins as I knew I would not be able to do it in under 12mins as Chad wanted bcos my run times are not the greatest. But unfortunately I could not do it as it would not be a sensible thing to do - and I probably would have ended aggravating my injuries or quitting half way - neither of which I wanted to do - so instead I scaled to 200m run but went with 21 swings and 12 pull ups - scaled the weight to 12kg bcos of the neck and shoulders - although retrospectively I feel I should have tried the 16kg. The pull ups again stayed with purple & black. I have to move on to the next band - I keep saying it in each log but never do. Next time purple & red or red & black no matter what. The time of 11:45 not very impressive - I should have and wanted to do it in under 10 mins as I was running only 200m but did not and I am very disappointed in myself .
Guess have to pull my sock up and dig really deep.
|
|
|
8:16 pm
October 8, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
8th Oct
Warm Up
500m row
10 of each
Wrist Circles
Elbow Circles
Arm Circles
Arm Swings
Core Rotatations
5 Cone Drill
Skill Work
Double KB Work
Did Russian Swings with 12 kg KB and
Double Snatches with 8kg KB
Level 1 WOD
scaled to
20 pull-ups Purple & black band
50 anchored sit-ups 40 Sit ups
20 push-ups Knee Push ups
50 anchored sit-ups 40 Sit ups
1000m row 400 m row
50 anchored sit-ups 40 sit ups
20 push-ups Knee push ups
50 anchored sit-ups 40 sit ups
20 pull-ups purple & black band
for time- 15:43 minus 1 min = 14:43
Thoughts: What a day. It snowed. Was not a good day for me - the dense black cloud overhead trend continues for me. If I write what I really feel and think it will not be nice so I shall refrain from doing that. Suffice to say that all day I was looking forward to the workout and that was the bright spot of my day and although I enjoyed the workout today I left the gym with a feeling of total dejection and disappointment wondering do I continue or do I quit??
The 500m row in the warm was fine - my time has not improved still hovering at the 2:20 mark - do I attribute it to my injuries or my mental state or a combination of both. I did not do much of the warm up today. Having acute PTS sucks. It can manifest itself in so many different ways for me - so today was one of those really sucky days. enough said on that. I knew I would not be able to do the 1000m row - was not sure how much to scale it. Spoke to Chad and he said to do 400m - I was thinking of 600m but did 400 m as suggested by Chad. I wanted to do the 50 sit ups and once again went with Chad's suggestion of 40s. He did want me to finish the workout in under 13 mins but I took 15:43 but that included the minute that I had to wait for a rower. Actually there was another rower standing but it was not set up and I thought there were none and was waiting for one of the others to finish with their row so that I could use their rower - when Marty and Devo asked me why I was waiting - I said waiting for a rower when Devo got me the rower that was not set up - all this took a minute hence the deduction of a minute from the time of 15:43 to bring it to 14:43. The row gave me a stitch - which meant that I was grunting through the rest of the workout and doing the situps in sets of 10 and the push ups and pullups too. Yes today again I stayed with purple and black. My bad …. I am not very happy with myself and a bunch of other stuff but tomorrow is another day and hopefully I will feel better - I am still very upset and still feel ???? Should I have waited till I felt better to post this????
Thank you Devo for getting that rower set up for me - much appreciated.
|
|
|
3:01 pm
October 10, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
10th Oct
Warm Up
500m row
10 of each of the following
Wrist Circles
Elbow Circles
Arm Circles
Arm Rotation
Arm Swings
Core Rotation
Bow & Bend
Twisting Lunge
Walking RDL with leg swing
Spiderman
Followed by 3 rounds
15 Hip Extension
10 Plank up/down
and then
Lateral Plank walk (10 L / 10 R)
Skill Work
5 mins DUs (Skip Rope)
5 75# DL
5 Burpees
3 105# DL
5 Burpees
3 145# DL
3 Burpees
Level 1 WOD
3 155# DL
5 Burpees
3 rounds
Rest 3 minutes
Repeat x 3
Set 1 of 3 rounds: 1:17
Set 2 of 3 rounds: 1:25
Set 3 of 3 rounds: 1:42
Thoughts: Today my abs and shoulders were still sore from Thursday's WOD so I really needed to warm up good. 500m row in the warm up was ok - but I set the thing wrong so I dont know how much exactly I rowed I went by time not meters as I could not see the meters. The rest of the warm up was fun.
Skill work with DUs - as I have not been jumping rope much I was sure I would not get any DUs in the 5 mins and to my pleasant surprise I got 1 and then after a little while I got 2 in a row. Quite happy about that. Have to work on moving my hand faster and jumping higher
The workout looked easy on the board but was not easy doing it - I am glad I did not go with 185# as RXed and I was contemplating that weight for the WOD. Went with 155# and in the last set of 3 rounds they felt heavy to get off the ground. Burpees I dont hate them but I dont love them either. I am not very fast doing them like Laurie - she was awesome. Did full burpees so I am happy about that. Had to grunt to get the bar off the ground in the 2nd and 3rd sets. I was hoping to maintain the time through all 3 sets but slowed with each set. Difference between 1st and last set is about 25 secs which I am OK with as it is less than 30 secs.
Colleen - Thank you for the shoulder. A good workout and now looking forward to some laughter tonight at the Russell Peters show at TCU.
|
|
|
1:42 pm
October 11, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
11th Oct
Warm up
10 of each of the following
Wrist Circles
Elbow Circles
Arm Circles
Arm Swings
Arm Rotation
Core Rotation
Bow & Bend
Twisting Lunges
Walking RDL with leg swing
Spiderman
followed by
500m row
followed by 2 rounds of
10 Split Jerk (without bar)
5 Front Squat (22# bar)
5 Push Press (22# bar)
5 Push Jerk (22# bar)
300 m row
Level 1 WOD
Clean and jerk 5 x 3 - light weight (37#)
rest as needed
Row 300m
50 16/24kg KB Snatches (25l/25r) replaced with
25 8kg Double KB Snatches
3 rounds for time: 14:04
Thoughts: I was sore coming in - back of my thighs, core and shoulders from yesterdays workout. I thought I would not be able to do it in good time specially with rows (not my friend on a good day) - knew I would not be able to do the 16kg KB swings not for 25 on each arm and 3 rounds to boot. Was contemplating on 12kg KB but was still unsure.
The warm up was long but good - I was sweating half way through the warm up so I knew that it was going to be a good workout but still lacked confidence. I always second guess myself and my abilities. I was worried about the rows. Chad had given an option of doing 25 double KB snatches so I opted for that with a lower weight of 8kgs - happy about that.
The workout itself was good - the rows were not so bad except for the last round I just ran out of steam or something I had to stop and regroup and dig in - that was a hard round. The Double KB Snatches - was not easy but was fun - broke them up in sets of 10 - 10 - 5. Ended up grunting while doing the last few in each round. Thank you to Cairmen (sp??) for pushing me through in the last round.
HAPPY THANKSGIVING TO ONE AND ALL
|
|
|
5:15 pm
October 17, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
17th Oct
Warm Up
500m row
10 of each of the following
Wrist Circles
Elbow Circles
Arm Circles
Arm Rotation
Core Rotation
Bow and Bend
Twisting Lunges
Walking RDL with leg swing
Spiderman
followed by 2 rounds of
8 Glute/Hip Extension/Raises
5 Cone Drill
5 Up/Down Dog
Skill Work
5 DL (55#, 65#, 85#)
4 Burpees
3 rounds
Level 1 WOD
8 85 Deadlifts
8 push-ups (knee push ups)
10 rounds for time: 7:01
rest
dead hang from bar for time: 1:17
Thoughts: Not been able to go the gym this last week bcos of neck pain and sore throat and hint of flu. Today was not sure if I would feel well enough to work out. But once I went to the gym there was no looking back. Felt happytoday - after a very long time I got the 500m row in less than 2:20 at about 2:10 I think. The rest of the warm up was fun. Still need to go back some more in the Glute/Hip raises. The cone drill was fun - raced with Lori and Dale Hopkins. I was par with Dale till the 4th cone and then lost it on the backwards run. But was fun.
The skill work felt good started with 55#, went up to 65# felt good and then jumped to 85# and suddenly it seemed like it weighed a lot and I was concerned if I would be able to do the WOD with that weight or 95#. But it was easy once I got going.
The WOD - could not find any 5# plated so stuck with 85# for weight - could have easily done the 95# I am sure. Also was planning on going 10 reps but bailed out in the last minute (lack of confidence???  ) and went with 8 reps instead but stuck to 10 rounds. Also had to do knee push ups as the shoulder and neck is still very sore and still cannot keep that knee straight for too long to do full push ups. Chad gave a time limit of 16 mins and when I saw I finished in 7mins I knew I should have done 10 reps - next time. The dead hang - had all the intention of hanging in there for 2 mins - even got into “the zone” but made the mistake of looking at the clock and also the right arm and shoulder was screaming so quit sooner than I wanted to. But I WILL hang on for 2 mins and will do it soon. Let the shoulder and neck get better.
|
|
|
9:50 pm
October 19, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
19th Oct
Warm Up
500m row
10 each of the following
Wrist Circles
Elbow Circles
Arm Circles
Arm Swings
Arm Rotation
Core Rotation
Twisting Lunges
Walking RDL with leg swings
Spiderman
followed by 3 rounds of
10 Kip Swings
10 KB SDLHP (12kg)
8 push ups
then tried 5 crush grip KB push ups
Skill Work
3 x 10 Wall Ball
First with 12# ball and then another 3 sets of 10 with 14#
Level 1 WOD
pull-ups x 4 - sub-maximal sets - work on form, technique, and keeping a “fluid” motion
8 KTE scaled to 12 N-Ups
8 sit-ups
AMRAP in 10 min : 9 rounds + 0.2 secs
Thoughts: Today was a low day for me. Warm up row did it in 2:19 secs so I think my previous one must have been 2:18 which I mistakenly wrote as 2:10. The rest of the warm up was fine. The crush grip KD push ups are hard to do. One more skill to work on.
Skill Work: Christine and I figured we will get this done and out of the way so we did 3 sets as written with the 12# med balls. Then Chad says we do them again with the rest of the group but with a heavier ball so we do it again all over with 14# med balls this time. It was tiring but OK - as long as I am not racing the clock I like doing wall balls.
The WOD- the pull ups - yes I went up with the bands this time as promised and used red & black - could only do 4 consecutive ones though- have to work at getting 5. That was not so bad - but the blisters in the hand are hurting - I was sure I was going to rip my hands today. So chalked them really well when I did the 2nd half of the wod. Did 12 N-ups and 8 situps. I wanted to get 8 rounds in - which I did and completed that at 9:15 and wanted to get the 9th round in the remaining 45 secs. Managed to get 12 nups and 6 sit ups when timer beeped in 10 mins so it was 9 rounds less 2 sit ups in 10 mins or 9 rounds in 10.02mins. I am pleased with that. Maybe if I had kept my water bottle close to me before the wod started I would have had all 9 rounds in 10 mins - had to get my bottle in between - lost a few secs there -
Good day - still feeling low though
|
|
|
10:46 pm
October 21, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
21st Oct - Feeling today
Warm Up
500m row
10 of each
Wrist Circles
Elbow Circles
Arm Circles
Arm Rotation
Core Rotation
Bow and Bend
Twisting Lunges
Walking RDL with leg swing
Spiderman
followed by 3 rounds of
10 Kip Swings
20 Pass Thrus
10 PVC OHS
Level 1 WOD
Snatches - work skill
Used 15# (?) bar with 10 # plates on each side
rest
2 min 12kg KB SDLHP 53/49
2 min box jumps 36/34
2 min wall ball (10#) 32/25
2 min rest
2 rounds
Thoughts: Was happy with the warm up row as I reduced time by 3 secs to 2:16. Slowly but surely will get there. The DROM warm was fine as usual. The neck and shoulder on the right has been giving grief the last couple of days and the abs were sore from Monday's WOD so the kip swings were not fun or the best I have done. The pass thrus had to break them up and OHS - love that so they were fine.
For the skill work it said on the board to go light so went light with the bar and added 10# plates. Chad made a comment/observation when I was doing my snatch but I did not hear exactly what he had to say. He even made me do it again and I still dont know what he had to say. So dont know if it was a good or bad comment - nor do I know what improvemets I need to make.
The workout itself was fun but 2 mins can be a long time if you are tired and can fly super fast if you are trying to get a certain number done. Went with the 12kg KB for the SDLHP bcos when I tried the 16kg KB during my warm up my shoulders complained big time and I knew would not be a good thing to lift that for 2 mins. Wanted to hit 50 atleast in the 2 mins and happy that I did in the 1st round but missed by 1 in the 2nd round - darn.
The box jumps - wanted to go with the tire but did not want the knees to say that I abused it so stayed with the modified “box” of 3 plates. Here again I wanted to hit 40 and did not make it either round but happy that I almost hit the same number in both rounds.
The wall ball - I like doing them as I have said but not when racing the clock - having said that it was OK - used 10# ball bcos of shoulder issues - here again I wanted to hit 40 but was under that in the 1st round and did not come any where close to even 30 in the 2nd round. Not happy about that. Besides wall ball is not easy on the neck that is already hurting - having to constantly be looking up - and it is a major workout doing just wall balls.
Oh well - its just another day in paradise. Still feeling
|
|
|
9:32 pm
October 22, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
22nd Oct
Warm Up
500m row
10 each of
Wrist Circles (clockwise and anticlockwise)
Elbow Circles (clock and anti)
Arm Circles
Arm Swings
Arm Rotation
Core Rotation
Bow and Bend
Twisting Lunges
Walking RDL with leg swing
Spiderman
followed by 3 rounds of
5 Pull ups (red & black band)
10 Push ups (full)
15 squats
Level 1 WOD
Skill work
Man Makers with 7.5# DB
WOD
50 10# DB Man makers
for time: 10:52
- man maker - DB burpee + clean + thruster
Thoughts: Warm up - another 3 secs shaved off with 500 m row at 2:13. Happy about that. Slowly but surely. The DROM warm up as usual was fun. The mini cindy with pull ups the red & black band seemed easy to do except in the 3rd round it was not easy getting that last pull up - had to reset before getting it. The push ups - did all full - but ofcourse had to break them up. Squats never had issues with them as such. I completely forgot to do the 2nd half of the warm the hollow rock and superman. Oops - I have definitely been having a few oops today - first with getting Chad's B'day all wrong.
The WOD itself was fun - hard - tiring - but fun. I had to go low on the weight with 10# DB as the shoulder and neck was sore and in some pain. The physio therapist said that the joints in the lower part of the neck is locked so have to get them to start moving before I can get any relief from the pain and that is going to take some time. So till then will keep any added stress to that area to a minimum.
So the man makers made burpees look like fun to do - actually when I was driving home it felt like I did 50 cleans to thrusters while taking burpees as a break between each. Also thought maybe I should have used 12# DB when I first started the WOD but after about 15 man makers my right shoulder and arm screamed so had to drop the DBs and stretch them out and then took breaks after every 5 or so to rest the right arm. I am happy I did 50 of them in 10:52. Chad did say that if you do 50 in 9 mins you can try for 65. I would have tried for 60 as the time limit was 15 mins and I still had about 4 mins to go but the shoulder refused to comply with that demand. So stopped at 50.
Was a good work out but I am going to be super sore all over tomorrow from yesterday and today. Good times - Yet another day in paradise.
|
|
|
2:17 pm
October 24, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
Post edited 3:19 pm - October 24, 2009 by Leen
24th Oct
Warm Up
400m row
10 of each
Wrist Circles (clock/anti)
Elbow Circles (clock/anti)
Arm Circles
Arm Swings
Arm Rotation
Core Rotation
Bow and Bend
Twisting Lunges
Walking RDL with leg swing
Spiderman
Level 1 WOD
12 total rounds alternating tabata pull-ups and 25/35# DB push press
Pull Ups (Purple & Red Band) 16,11,11,7,9,7
10#DB PP 14, 14, 12, 12, 12
rest
Deadlift 125#
21 reps 0.30secs
rest 1 min
15 reps 0.23 secs
rest 1 min
9 reps 0.15 secs
Total time including rest: 3:08
rest
3 min farmers walk ( 20# DB ?? )
Finished with
300 sit up with partner (Jill) for time: 10:35
Thoughts: Wow what a day - packed gym - awesome - I stopped row after 400m (1:45) - why?? - dont know - was too tired - . DROM warm up was fun as usual.
The tabata did the first round of pull ups (16) and then some started doing the PP and some were taking the 10 sec rest including me. Ian was thinking of doing the super tabata - 20 sec pu followed by 20 pp and then 20 sec rest - but with all of us being all over - we did the regular tabata 20-10-20-10 alternating between pullups and DB push press. After 5 rounds we stopped that is why there are 6 numbers for pullups and only 5 for PP bcos we counted the faltered round as well where some did the PP and some did not due to misunderstanding.
For the pull ups used purple & red bands as the right arm has been working real hard these last few days and did not want to over do with using red & black bands for workout. The 4th round I took a break and that lost me precious secs so got in only 7 and that would be the lowest number.
The DB Push Press used 10# DB once again to take the strain away from the shoulder and maintained a good pace with 14 in the first 2 rounds that I did them but lost it in the 3rd and got only 12 and after that maintained that for the remaining rounds.
The Deadlifts - my fav lift by far. I was looking forward to doing this one - used 125# - with 45 reps figured it would be better to stay there than go high - in the morning though I was thinking maybe I will do RXed 155# but after tabata changed my mind to 135# then Ferrah asked if I would partner with her at 125# and I was OK with that. Happy about my times on this one. Courtney did point out that in the last few DLs in the 21 round I was not coming to full extension so corrected that in the 15 and 9 rounds.
Farmers walk - I dont recall exactly which DB I used - I think I used 20# DB. This was hard - after 1st minute my right shoulder was hurting and arm was tingling - by end of 2nd minute it felt like my right shoulder will fall off any minute - it was hard and the worst part was the strain on the wrist holding the DBs. By the end of the 3 minutes the right hand was cold and felt like dead weight. But it was a blast.
Jill and I decided that we wanted to do the 300 sit up partner challenge to see if we could beat our previous time of 11:55 so after the WOD was done that is what we did - 300 situp with partner for time and we clocked it at 10:35 - very happy - we shaved a minute and 20 secs of previous time - now I want to try it again in a couple of months maybe to see if we can get it done it less than 10 mins. 
It was an awesome day in paradise.
|
|
|
1:13 pm
October 25, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
25th Oct
Warm Up
500m row
10 of each
Wrist Circles
Elbow Circles
Arm Circles
Arm Swings
Arm Rotation
Core Rotation
Bow and Bend
Twisting Lunges
Walking RDL with leg swing
Spiderman
Followed by 3 rounds
1 min DU practice
5 Kip Swings
5 KTE
* Did only 1 round
Level 1 WOD
20 box jump x 4 sets - rest 1 min between sets
rest
50 lunges
50 sit-ups
4 rounds for time @ 18:24
rest
hang from bar for time - did not do
Thoughts: 500m row - todays time was 2:18 - went up by 5 secs from last time. I shall maintain it was bcos I was tired . Truth is I also did not put in all my effort into it today. Did half the DROM then did the row and then finished the DROM. And today my grip was not there to do the kip swing and KTE and after the first round I ripped my hand - my first rip - something that I have been trying to avoid for the longest time. I thought my first rip would be on my right hand but it was on my left. Did not do the remaining 2 rounds bcos by the time I was getting my hands taped (Thank you Matt for helping with that) everyone was ready to do the box jumps.
Box jumps I cannot do repetitive ones as it is hard on my knees so did the box jumps on the tire but not repetitive - towards the end in the last round I even had to do step ups for the last 5 or so.
The WOD - I opted to do the full 50 as RXed - Matt said that the time should be under 20 mins and ideally under 15 mins. That was hard - in fact Matt asked me to go down to 40 after the 1st round as it may hurt my knees - but I opted to stay with the 50 - although I slowed my pace after the first round in that I made sure my knees were not going hard down on the floor as I did on the first round. And the sit ups after yesterday`s 300 situp challenge seemed harder to do but I am glad I stuck with it. Was the last one to finish at 18:24 but I am super happy that I did the 50.
|
|
|
10:04 pm
October 27, 2009
|
Leen
Member
| | | |
|
| posts 262 |
|
|
27th Oct
Warm Up
500m row
10 of each
Wrist Circles
Elbow Circles
Arm Circles
Arm Swings
Arm Rotation
Core Rotation
Bow and Bend
Twisting Lunges
Walking RDL with leg swing
Spiderman
followed by 3 rounds
5 Pull ups (Purple & red band)
10 Push ups (full)
10 squats
followed by
Skip Rope for about 2.5 mins
Level 1 WOD
Back Squats - 5 x 3 - for form (work up to 50% 1RM)
35#, 55#, 75# (3), 75# (3)
rest
10 gym width sprints
10 pull-ups (purple & black)
rest 2 min
6 rounds @ 16:23
- focus is on pull-ups - maintain technique and try to complete unbroken with perfect form on all sets even under fatigue.
Thoughts: I was not sure today about how I was going to perform - almost bailed out on going to the gym but could not do that so there I was totally lacking in confidence. The 500m row time of 2:12 or 2:14 did nothing to improve that mood. The DROM was fine as was the pull up, push up and squats. I am happy that I actually did 10 ful push ups without a break in the first round. Then broke them in the remaining 2 rounds. Also happy that I am able to do full push ups. But after all this I still was not feeling confident.
The skip rope I cannot do so much - if I continuously jump like that my knees start to complain big time - so did it for a couple of minutes and then stopped while the others continued.
The back squats - love this lift too - tdy the weight was not the point but form was. I am hoping I maintained good form - they felt easy and comfortable.
The WOD of the sprints and pull ups - honestly thought I will not be able to do the 6 rounds first of all. Then Chad said that the pull ups have to be unbroken so changed bands to purple and black - bcos I am not sure I can do 10 without breaking for 6 rounds with purple & red. And as the option of scaling down was given I chose that mainly bcos I wanted to do unbroken sets and also I still have issues with the shoulders.
Sprints again here the constant turning does a number on my neck and makes me dizzy a little so did not go all out and sprint but more like a fast jog. Then the pull ups ripped my tear even more (despite the taping that Chad did for me - Thank you Chad). And I think I tweaked my left shoulder a little while trying to adjust the hand so that I dont tear it any more. So got thru the 6 rounds despite all my fears and lack of confidence in 16:23 which is with the 2 min rest between rounds. The first 3 - 4 rounds were all under a minute and then the last 2 were like 1:06 and 1:04 something like that. which I am OK with I think.
Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt. - William Shakespere
|
|
Login
Register
Search 
2345 6
78910
12
Topic RSS 