30th Oct

Warm Up

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

10 OHS - PVC

10 Pull Ups (Red & Black)

10 Push Ups

10 Sit Ups

10 Hip Extensions

10 Dips (Black Band)

followed by

Gym Length Inch Worm

40 Pass Thrus

Level 1 WOD

Front Squats 5 x 3 - rest 3 min - work to a very heavy set but not necessarily a PR

 85#, 95#, 105#, 115#, 125# (PR)

One armed BB rows 5 x 8 - rest 90 sec - work to max effort

20#, 25#, 35#, 45#, 55#

Thoughts: Went for a noon class after a long time - should have done 500m row as well even though it was not on the board but did not . The DROM was good - today the pull ups felt hard but on the positive side used black band for the dips and had to break them into 2 sets of 5 but got them in.  Did not do the duck walk as that is very hard on my knees - I can get 2 steps and then my knee gives - having tried them before so did not do those. The inch worm - not very hard but not the easiest either and pass thrus - I have to break them up.

The WOD I was looking forward to it - OHS last done in Jan (55#) and FS last done in March (115#) - much as I was tempted to try the OHS had to do FS today. I tried OHS with the 35# bar and it was easy to do but the pain in the shoulder was the deciding factor in leaning towards the FS. And I knew that I would be going for a PR either way - so today I did 3x 125# and quite happy about it - wanted to try 130# or 135# but as the 125# was the 5th round - stopped at that. Besides we still had the BB row to do. Here I did not want to go too heavy bcos I was not sure about how my arm/shoulder would handle it and quite happy that I went up to 55#. The only trouble I had was with the rip in left hand - the tape kept sticking to the rip and pulling at it causing the rip to tear even more. But other than that it was fun - Laurie and Crystal are tanks. Was doing the BB rows with Laurie and Crystal.

“I am courageous because I have been terrified. I am strong because I have been weak. I am alive because I have faced death. I WILL SUCCEED BECAUSE I HAVE FAILED SO MANY TIMES BEFORE!”

3rd Nov

Warm Up

5- 10 yrds turn and sprint (gym length)

2 rounds

Level 1 WOD

5 rope climbs

(3 attempts on knotted rope, 1 lying rope climb)

rest

60 sec squats (42, 37, 32)

60 sec burpees (16, 13, 11)

60 sec rest

3 rounds total : 151

rest

10 sets of unbroken KTE - choose a rep count that is well below your max unbroken set number

10 sets of 5 KTEish  unbroken

Thoughts: What a day!!! Came in late as I got delayed at my eye appt. So walked with dilated pupils and everything too bright for my eyes and focussing was a problem - could not wear my sunglasses and workout ofcourse.  So result was that I had absolutely no time to warm up. As I walked in Chad was having everyone do the sprints so I joined that line up  - it was hilarious as I could not see clearly - I think I almost tripped on my first run.

The rope climb - mm what can I say - I am a little afraid of heights.  So climbing that rope was not going to be easy and I do not have strength in my arms to haul my heavy weight. Then Chad says “You are short and it is not going to be easy”. Now nothing gets me going like a dare or a challenge. So I was determined to get up that rope to some degree - took a couple of attempts to figure it out with some help from Hilton (Thank you Hilton). And I was up there on that rope (knotted one of course) and climbing - I think I went up to 2 knots shy from the top - but I may be wrong - I was high up from where I was looking - and I am very happy that I did that - Thank you to Chad for making that remark - his intention was not to goad or challenge me I know but to make me aware and not get frustrated. But it worked.

The WOD - darn - not being properly warmed up reflected in my performance today big time - I love squats - I am doing that all the time even at home - it is something that I do easily - I wanted to hit 50 each round or 45+ but that was not to be - really disappointed - I knew my burpee numbers were not going to be great - wanted to hit 20 in the 1st round and 15+ in the next 2 but again that was not to be - I know why it happened but that does not make it easier for me in the head. Next time check with the doc how long the appt is going to be and book time accordingly if going to gym soon after and ALWAYS be on time or early to warm up properly - that is my lesson learnt today.

What people say you cannot do, you try and find that you can

Henry David Thoreau

5th Nov

Warm Up

10 of each

Wrist Circles

Elbow Circles

Arm Circles

Arm Swings

Arm Rotations

Core Rotations

Twisting Lunges

Walking RDL with leg swing

Spiderman

followed by

Foam Roll

500m row (one arm - no straps)

followed by

Front Plank Race

Skill Work

15 Yard turn drill x 4

Level 1 WOD

Box jump (12?″)   26, 24, 21, 23

Anchored sit-ups  26, 23, 15, 18

12kg KB SDLHP 27, 21 , 18, 15

KTE 12, 15, 16, 17

rest

1 min each station for total reps x 4 rounds

Total = 317

Thoughts: Still sore from the workouts and the pain in the right neck and shoulder still there - the foam rolling helped with that and also used the tennis ball at the spot where it hurt and the pain was radiating to the back of the neck and head so I stopped that. But it did ease the pain a little which is why I could do the workout and the rest of the stuff.

500m row - one arm - no straps - doing one arm after a long time - have to check what my previous times were - my time tdy not very impressive at 2:44.

The front plank race was a lot of fun - loved it as well as the skill work - the agility run - fun stuff - should do that more often.

The work out - I like doing these kind of workouts - but they are not easy by any means. After the 2nd round - during the 3rd round I almost felt like throwing up and was ready to give up. At the start of the 4th round I dont know what exactly happened but when I was adjusting my knee brace I think my nail/finger bent and result was I had a bleeding finger nail and it was throbbing.

The box jumps - not one of my fav things to do but I am glad that I kept my numbers above 20 on all 4 rounds - even though on the 3rd one I just about made it - the sit ups - like doing these - once again wanted to keep above 20 but managed to do that only in the 1st 2 rounds and the 3rd round was a disaster. The SDLHP here I was not going full on bcos my shoulders were still bothering me - one of the reasons I used only 12kg rather than the 16kg which is what I wanted to do and finally the KTE - here interestingly my numbers increased with each round   have no clue how that happened - I guess having Lori the super strong woman right beside me helped I think. . Not sure if 317 is a good total or not but for now that is what it is.

A good day today.

Avoiding the phrase “I don’t have time…”, will soon help you to realize that you do have the time needed for just about anything you choose to accomplish in life.

-Bo Bennett,

10th Nov

Warm Up

10 of each

Wrist Circles

Elbow Circles

Arm Circles

Arm Swings

Arm Rotations

Core Rotations

Twisting Lunges

Walking RDL with leg swing

followed by

300m row

followed by 3 rounds of

15KBS (yellow)

10 SDLHP (red bell 1st rnd then yellow bell)

followed by

some skip rope

15 sit ups

Skill Work

Star Drill

Level 1 WOD

Sprint row 250m

21 12kg KBS

rest 3 min

R1: 1:57; R2: 2:03; R3: 2:16; R4: 2:21; R5: 2:23 = 11:00

5 rounds for combined time: 23 mins with rest

Thoughts: Today the way the day started I was not sure I would be able to work out. Half way through the day I still was not sure if I would be able to work out. Why?? My lower back was so sore I could not walk without limping and stopping every few steps. How did that happen?? I had gone for my SGI assessment yesterday - for almost 3.5 hours besides being asked a lot of questions I was made to walk on my toes, my heels, I was made to move my arms, bend, lift weights to and from different heights, carry weights and back, push them and pull them. Before all the weight stuff I was poked and prodded (sort of) by a physio therapist, a physician and a chiropracter one after another. The result was my extremely sore back. Phew .

I had another assesment today and at that time I checked with the physio therapist and mentioned about my back and was told that was bcos of all that was done yesterday and I am to OK workout today. After taking some rest went to the gym and my back still was not 100% and I was worried a little to be honest.

Anyway the DROM I did not do the bow and bend nor the spiderman. The row I stopped after 300m. I scaled the KBS to the yellow KB, tried the SDLHP with the red and it hurt my arm so scaled to yellow. That is when I mentioned to Chad about my back and arm hurting and said that I would scale the WOD and do the numbers as Rxed but will lower the weight of the KB to the 8kg (yellow) and he said OK. Also did not do the bear crawl during the drill but did shuffle instead. But doing all the warm up eased the discomfort in the back bcos I did the WOD with the red instead of the yellow.

The WOD - I had planned on using the yellow but that was so easy and I felt like I would be cheating and I did not want to use a heavier bell with a lower number (15) as suggested by Chad as a scaling option for all. So I tried to do a few KBS with the red bell before the WOD started and they felt fine so I opted to use that - Chad voiced his concern and I told him that I have kept the yellow bell as standby incase it hurts my back when using the red. He also knows I am a stubborn mule and hopefully credits me with some intelligence to make the sensible choice. Anyway the rows were fine till the 4th round - that is when the rower (my nemesis) decided to teach me a lesson and there was my stitch - it hurt - I really have no clue how I did the KBS following that row and the 5th round bcos I had the stitch all thru. I am glad that I finished the WOD and that I used the red bell and did all 5 rounds of the KBS unbroken. The time of 11 mins is that good ?? I dont know. Difference between 1st and 5th round time is about 26 secs - less than 30 secs - happy about that.

Good Workout - Really happy that I could workout today after such a painful start to the day. Yes another day in paradise.

To fear is one thing.  To let fear grab you by the tail and swing you around is another.  ~Katherine Paterson

16th Nov

Warm Up

 400m run/jog

10 of each

Wrist Circles

Elbow Circles

Arm Circles

Arm Swings

Arm Rotations

Core Rotations

Twisting Lunges

Walking RDL with leg swing

Spiderman

followed by

20 Pass Thrus

10 Close Grip OHS

20 sec Stretches with PVC

Skill Work

HS Work and Practice

Level 1 WOD

“Diane”

155# Deadlift

HSPU’s  (Knee 22″ - Tire)

21-15-9 for time: 4:30

Thoughts: After a long time ran for the warm up - felt good - actually it was a light jog more than run. But I am glad that I did all 400m without stopping. Came to the gym not feeling that great - have been nursing a migraine all weekend. So the run did help some. The DROM as usual I enjoy doing it. The pass thrus and OHS were fine too. Although I did feel a pinch in the left knee when doing the OHS.

The Hand Stand — .. I was scared to be honest - quite scared. It was alright doing the jumps that we first did on the floor - in fact I was quite surprised that I could do them with relative ease - although I have no clue how high I was kicking my legs etc. But when it came to doing it by the wall - that is when I was sweating bullets. . Thanks to Dirk, Helton and Chad - all of them helped. Dirk and Helton tried at first but I just was not getting my legs up high enough and then Chad came and asked me to  try a few things and though I could not get my legs up on my own - Chad and Helton had to help with that - it did feel good when I was up there - there was no fear as I expected. Now I just have to get the alignment right - ie get my shoulders to align with my back and keep it all straight and kick hard and get my feet up. In time - will work towards that. But after that HSPU my wrist hurt a little. As did my neck (the whiplash is still at work).

Diane: This is my 3rd visit with her. The last time we met it was in May and I had used 155# then too but had used a smaller box and it was my first time doing HSPU and I was very scared and nervous and almost bailed that day and clocked 4:40 afterwards. Today I was not nervous about the workout. I just was not sure what height to go for the HSPU. I did want to go much higher but the way my neck was feeling and with the headache I stayed low but not as low as last time. I did go up slightly on the HSPU but the weight was as RXed at 155#. And today I shaved 10 sec off previous time clocking at 4:30. The only issue I had when doing the workout was I was feeling very nauseous when doing the HSPU. Dont know if it was bcos of the headache or the neck or bcos I was fasting today. Next time will definitely go higher with HSPUs. Will be interesting to see how the time will reflect that change. Right now the right side (shoulder and neck) hurts a little.

Feeling good after the WOD

Great ability develops and reveals itself increasingly with every new assignment.

Baltasar Gracian

21st Nov

Warm Up

500m row

10 of each DROM

followed by

15 Sit ups

10 Hip Extensions

10 Sit ups

Skill Work

KB Deadlifts

8kg —–> 40kg (the biggest & heaviest one)

Level 1 WOD

Deadlifts 10 x 2 - @ 75-80% - every min on the min

@ 170#

finish with;
5 pull-ups (red & purple)
5 burpees
AMRAP in 5 min: 6 maybe 7 rounds

Thoughts: Bailed out on wednesday as my shoulder was hurting - so today was at  the gym after 3 days. And what a day it turned out to be. Was running a little late - so jumped on the rower for the 500m. And just went at it and did the 500m in 2:07 which is 2 sec shy of my best time that I did about a year ago. Very happy about that. I have been trying to get to that time for a while. Now to try and get it sub 2. DROM was good. Did not have enough time to finish the remaining warm up of sit ups and hip extensions. Did 1 of the 2 rounds and half of the 2nd round.

The skill work - loved it - KB dead lifts - loved the way it was set up - going in a line doing 5 DLs with KB starting at 8kgs (yellow) progessively going higher in weight all the way to the highest which is the single pink KB which weighs in at 40kgs. That was awesome. A big Thank you to Matt for encouraging everyone through the workout and helping out.

The WOD - a blast - loved it - well it did entail doing DLs (my fav lift). Partnered with Laurie M - she is strong - I wanted to use 170# as that is just shy of 80% of my 1RM. And Laurie was OK with that. It felt good.

The finisher was fun but not easy. For the pull ups I used red and purple bands - yes finally moved up/down (?) from the purple & black.  I thought only 5 pull ups so it should be OK - well by the end I was doing singles if that says anything. And the burpees - I like doing them but they do tucker me out. So I am sure I got 6 rounds in but I may have done 7 - lost count between the 3rd and 4th round so I may have counted my 5th as my 4th which is why the confusion of did I do 6 or 7 rounds. In any case I was done these rounds at 4:51 and was in no shape to get another round in - so rather than try doing the pull ups only I just stopped. I guess I should have got those pull ups in atleast. Oh well. Lesson learnt - dont stop - till the clock stops.

There are admirable potentialities in every human being. Believe in your strength and your youth. Learn to repeat endlessly to yourself, 'It all depends on me.'

Andre Gide

23rd Nov

Warm Up

500m row

10 each of DROM

followed by

5 pull ups

10 push ups

15 sit ups

20 squats

followed by

5 pull ups

10 push ups

15 sit ups

20 squats

for time @ 1:19

Level 1 WOD

“Barbara”            scaled to 1/2 Barbara

20 Pull Ups          10 Pulls Ups (Purple & Black)

30 Push Ups        15 Push Ups (Knee)

40 Sit Ups            20 Sit Ups

50 Squats            25 Squats

3 min rest

5 RFT @ 11:06

Thoughts: Today was not a good day - almost bailed out from going to the gym. Right shoulders hurt, left knee hurt, head hurt, neck was stiff. But could not bail out for more reasons than one. So went to the gym not knowing what the workout was and hey Presto we had “Barbara” on the board. The first thought was “I can't do this - go home”. Next thought was “I can't do this - get Chad to give you something else”. All the while there was this thing sitting on my shoulder saying “chicken, chicken” “you can do it”. Something like the devil and the angel one on each shoulder. No guesses on who won.

So did the 500m row for the warm up - what I noticed is that I tend to slow down after the 300m mark and then I try to pick my pace up at about 425m by which time it is too late so to speak to get the time that I want. The DROM was good felt it in the hams when doing the RDL. The first round of the scaled barbara was fine. Then we had to do it again for time to see how the WOD should be scaled. I did take it easy on the squats and push ups bcos of knee and shoulder. But still quite pleased with my time of 1:19.

The WOD: This is my first visit with Barbara I think. My time of 11:06 is not very impressive but I can only improve. Having said that though the way I felt when I came in and saw Barbara on the board I am quite pleased with the result. I thought I would not be able to do it at all - once I warmed up and got over the nerves then it was which level do I do. The mind kept saying level 3 but the body was adamant with level 2 - one has to listen to the body bcos that is what does the work so level 2 it was and I am glad - by the 5th round the knees were complaining as were the shoulders which were complaining from the beginning itself while doing the push ups. Completely went blank on how to do the pull ups and even stopped after 5 in the first round and saw everyone was still at it when I realised I had to do 10 not 5 - so back to the bar to do the remaining 5. My head was not all there today.

Feeling good that I went to the gym and did the workout and did all 5 rounds albeit scaled.

Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.

William James

27th Nov

Warm Up

500m row

10 of each DROM

followed by 2rounds of

8 KTE

10 Hip Extensions

followed by 2 rounds of

10 FS with 35# bar sitting at bottom of squat for few secs each time

Level 1 WOD

FS 555 333
- work to max effort

5 x 55#, 75#, 95#

3 x 105#, 115#, 125#

Good mornings - 3 x 3 - work to heavy set - rest 2 min

3 x 55#, 65#, 75#

8 DB PP @ 25% 1RM push press
10 DB renegade rows (5l5r) - with weight of PP
4 Rounds for time: using 25# DB @ 6 mins

Thoughts: Could not go the gym yesterday as was the intention - as I had to take my son to his soccer match so went today instead. I wanted to do snatches as I have not done them in a while but that will have to wait.

Warm Up - 500m row - relatively easy pace and clocked at 2:18 - 350m is the point that starts to get to me. DROM - as usual was fine. Like doing them. The KTE - getting better at them in that the knees are almost reaching the elbows and I think I have the technique almost right - now if only the hands would not hurt so much. I love doing the hip extensions. The FS with the 35# bar was easy but the left knee seemed to twinge/grind at the bottom of the squat in the 1st set of 10 - guess it was not quite warmed up - did not feel it as much in the 2nd set of 10.

The WOD: Front Squats is something I love doing. Started with a low weight of 55# just to ease into it - knees were fine. So went up by 20# each time after for the 5 rep sets. And then eased to 10# increaments for 3 rep sets. I could have done 135# for 3 reps I am sure but as I had already done 3 sets did not push it.

The Good Mornings - love it - Chad said that I could start with 55# and they felt very easy. I wanted to try going up by 20#s each time but Chad said not to at this time - as it was about doing it right rather than doing it heavy and hurting the back - which I agree is the best way - so went up 10# each time and each of them felt easy including the 75# - sure I can do more. But again will wait for the next time.

The finisher - when I calculated based on max PP weight of 95# which I did way back in March I think - DB weight calculated to 25#. I was not sure I would be able to do the PP with that weight - but wanted to try it and if it was not possible would have gone down to 20#. Was hard but not that hard that I could not do it - and the renegade rows I like doing them and so 4 rounds with breaks between each round took me 6 mins. Happy that I used the 25# DB - this again has been after a long time.

The feeling of self confidence is getting better and I love it.

Wisdom doesn't automatically come with old age. Nothing does - except wrinkles. It's true, some wines improve with age. But only if the grapes were good in the first place.

Abigail Van Buren

1st Dec

Warm Up

500m row

10 Wrist Circles

10 Elbow Circles

10 each Arm Rotations (L/R) (Fwds/bckwds)

Level 1 WOD

Snatch 5 x 3 - work to moderate load (skill work)

22#, 32#, 42#

Deadlifts 5 5 5 3 3 3
- work to max effort
- rest 3 min

5x 185#, 195#, 205#

3x 215#, 225# (PR) , 235# (PR)

Thoughts: Just made it to the gym at 5:00, got on the rower and after that started the DROM but not enough time to finish DROM or remainder of the warm up. Chad wanted us to spend time working on the snatches - on proper technique. 500m row done in 2:18 I think.

Skill work - the snatches were good to work on. I have to make sure I dont pull too fast - that is the mistake I usually make. While we working thru the various steps of progression used the 22# bar. Then added 10# and they seemd fine. The first couple of times seemed like I was pulling too fast - which means my hand bent but tried to focus on that and I think I changed that. Still uncertain about getting too much overhead and I was not warmed up enough so was concerned but 42# felt fine - did not go up in weight as I wanted to work on my form.

The WOD: what can I say - my fav lift and today was yaba daba dooo . I had in my head that the next time we have DLs for max weight I would aim for 225# and today was going to be that day for me. Last time we had to do DLs I could not get 215# up more than twice and I was determined to lift 225# today even if it was 1 lift. So started with 5x 185# as I was confident about that weight and figured that is a good weight to start with. Added 10# to get 195# and that was fine too.  Today decided to use the belt and so at 205# used the belt and that felt super good. Next sets were going to be 3x so started with 215# which I had done before - the intention was to go up by 5# but when I changed the plates I had loaded 225# - Chad walked by and I asked him how much I had on the bar and he said 225# and I thought OK that is what I will go with as that was my goal in any case and 215# did not seem that difficult. And all 3 lifts seemed good. With one more set to go was contemplating whether to go up by 5# or 10# and then decided to bite the bullet and go with 10# and loaded 235# and got all 3 lifts I think with pretty decent form as Chad did not say anything about my form. All my 3x lifts were done with my usual grunts . Super happy that I not only managed to do my goal of 225# but went up by another 10#. Super excited about seeing how much I can do with 1 RM. Feeling good and flying high today. Yaba Daba DOOOOOOO

It takes seventeen muscles to smile and forty-three to frown.  ~Author Unknown

5th Dec

Warm Up

500m row

10 each of DROM

followed by 2 rounds of running

gym length and back

High Knee

Butt Kickers

Carioca

Lateral Shuffles

followed by

300 yrd shuttle run (12 gym lengths)

for time: 1:26

Level 1 WOD

Press work up to max

5 x 3 60 - 90 sec rest

3x 3 3 mins rest

5x 45#, 55#, 3 x 65#, 2 x 70#, 1 x 67#

Pull Ups

AMRAP x 3

2 min rest

14, 20, 21 (purple & black bands)

Thoughts: Warm up 500m row was done in 2:12 - today set the rower for 500m and then rowed - relatively easy pace - have to get that time decreased to sub 2:10 to start with and keep that sub 2:10 time consistent before setting another goal. The DROM was fine. The runs - did it with Laurie M - she is an inspiration - was out of breath when I finished those - then we did the 300 yrd shuttle run. We were told it was going to be timed and had to be under 2 mins. I was not sure I would be able to do it in under 2 mins as I am not good with running and run out of steam rather quickly - specially when we have to run to and fro. Ran with Joanne - another very inspiring lady.

The WOD: Presses - my weakest lift by far. I wanted to hit 80# today but it was not to be. I started with 45#, followed with 55# and then at 65# -  I heard Chad say no a couple of times - I thought he was talking about my form and that I should stop - so paused after 3 reps - when I looked back at him - he was talking to Laurie or Val - who were working out with me - telling them that you never spot for presses. By which time I had lost my momentum and lost my concentration and could not lift the remaining 2. Then tried 70# for 3 reps and could manage only 2 - then tried again and could not even do 1 so lowered the weight to 67# and managed only 1. Stopped after that - I guess I just psyched myself out - with presses all it takes is a little for me to lose it and then find it very hard to get my head back into it - today was a prime example of that. No confidence is what that amounts to. Will have to work on that. On the other hand Laurie and Val did awesome - two strong women.

The pull up challenge was to do as many pull ups as you can - you can stop as long as you are still hanging from the bar - started with my left foot on the band - somehow that makes me feel very uncomfortable and uncoordinated - seems out of balance for me or something - in any case I got 14 pull ups in that first round - then I changed sides of the band and used my right foot on the band and managed to get 20 - so for the 3rd round I was determined to beat the 20 mark and go to atleast 25 but managed only 21 and chin did not go up at 22. so 21 it was - still got past that 20. None of them were unbroken - used purple & black band. But after that my hands felt like they were made of lead and weighed a ton - specially the fore arms.

Not very pleased with my performance today - specially in the presses - I suppose I have to face my fears.

“Each time we face our fear, we gain strength, courage, and confidence in the doing.”