Shoulder Press
5x5x5x5x5
#45 (got 4 on the last set with 49, but could not pull out that final one)
For Time:
21-18-15-12-9-6-3
Front Squats (Rx was #95, I did #55)
Sit Ups
Time: 9:20
Weight felt good, I thought it would be very heavy and that's why I used it. But, I think with the stair step down, it was not as bad as I thought.
Monday, February 27, 2012
Sunday, February 12, 2012
Got reaquainted with my old friend the E machine this week.
6 Months ago, I joined a Boot Camp for military wives. I love it, and I trust my trainer.
We run 4 week cycles, and get a week off (or two in December). The Boot Camp is our "strength" days and we are supposed to do an hour of cardio 4 additional days a week. I kind of kink this up a little, because I strength train 2 additional days by doing CrossFit. But, really CrossFit is both. And a very intense version of both. The only issue I have is that often our workouts are very short - sometimes as short as 5 minutes, but thats following some heavy lifting. So, because the math is too complicated, I've pretty much stopped all cardio, except maybe one good run a week.
This month at weigh in, I'd gained 4 lbs. YES, my trainer's magic scale indicated that it was 4 pounds of pure muscle and I'm awesomely cool with that. Except, I live in Hawaii, and I've worked really hard, and yet I know that belly fat isn't going anywhere until I lose some more "fat". Really, it's probably less than 2-3 lbs, but it's there, and hanging out right on my "problem area".
So, this week, our off week, I am experimenting. I ramped up cardio, tracked my eating, and (because I was sick, not because I meant to) only went to CF once. The twist I added was to eat ALL the calories I burn working out and to have one "refeed" day, where I ate between 500-1000 over my daily "maintenance" number. Does that make sense? Apparently, this should help me lose without losing muscle. It's really more or less an experiment - can you lose fat and gain muscle at the same time or not? Well, I guess I'll figure it out. And, if I don't like the results, guess what? I eat differently next month.
Tomorrow, it's back to CF and BC so I'm going to have to figure out how to balance "cardio" and CF. I know the CF community thinks that's silly, but I'm healthy and I love being able to endure the hour long intense workouts at BC so a little experimentation should be fine. (-: I'll keep you updated.
(oh! and I'm not weighing or measuring myself at all. I want to give it a full month to balance out the water weight etc. )
6 Months ago, I joined a Boot Camp for military wives. I love it, and I trust my trainer.
We run 4 week cycles, and get a week off (or two in December). The Boot Camp is our "strength" days and we are supposed to do an hour of cardio 4 additional days a week. I kind of kink this up a little, because I strength train 2 additional days by doing CrossFit. But, really CrossFit is both. And a very intense version of both. The only issue I have is that often our workouts are very short - sometimes as short as 5 minutes, but thats following some heavy lifting. So, because the math is too complicated, I've pretty much stopped all cardio, except maybe one good run a week.
This month at weigh in, I'd gained 4 lbs. YES, my trainer's magic scale indicated that it was 4 pounds of pure muscle and I'm awesomely cool with that. Except, I live in Hawaii, and I've worked really hard, and yet I know that belly fat isn't going anywhere until I lose some more "fat". Really, it's probably less than 2-3 lbs, but it's there, and hanging out right on my "problem area".
So, this week, our off week, I am experimenting. I ramped up cardio, tracked my eating, and (because I was sick, not because I meant to) only went to CF once. The twist I added was to eat ALL the calories I burn working out and to have one "refeed" day, where I ate between 500-1000 over my daily "maintenance" number. Does that make sense? Apparently, this should help me lose without losing muscle. It's really more or less an experiment - can you lose fat and gain muscle at the same time or not? Well, I guess I'll figure it out. And, if I don't like the results, guess what? I eat differently next month.
Tomorrow, it's back to CF and BC so I'm going to have to figure out how to balance "cardio" and CF. I know the CF community thinks that's silly, but I'm healthy and I love being able to endure the hour long intense workouts at BC so a little experimentation should be fine. (-: I'll keep you updated.
(oh! and I'm not weighing or measuring myself at all. I want to give it a full month to balance out the water weight etc. )
Monday, February 6, 2012
Triple Digits, Baby!
Today's WOD:
Strength:
Back Squats (all sets should be heavy):
3-3-3-3-3-3-3 (65# - wait for it...110#!!)
3-3-3-3-3-3-3 (65# - wait for it...110#!!)
Met-con:
3 rounds for time, of:
10 Deadlifts (275/185 lbs.) (95#)
50 Double-Unders (I did a couple of variations, 75 singles followed by 10 DU seemed best)
Think sub-5 minutes. (5:21)
Think sub-5 minutes. (5:21)
Then tonight, I ran....a mile to the gym, 4 miles on the treadmill, a mile back...in about an hour. Then ate sushi and drank a diet coke. (-: Paleo challenge starts in a week....y.a.y.
Wednesday, February 1, 2012
Weigh In, Kettlebell PR
Yesterday's Weigh In
139 # (up from 136)
The good news is according to the magic scale, that 3 lb gain was muscle, bone, and water. Mostly muscle. My arms are getting bigger, thighs are getting smaller - not sure how that happened, lol!
For purely aesthetic reasons, namely bikini season, I would like to lose some fat still - tummy pudge isn't budging! But my weigh in matches my diet - I'm eating to get stronger not to lose weight.
Now for more interesting numbers:
Today's WOD:
For Time:
30 HSPU (knees on a box - totally should have done feet on a box!)
40 Pull-ups (Blue for a few, followed by Blue/Red)
50 KB Swings (70/53 lbs.)* (35# -WOOHOO, first time I've touched that Kettlebell!)
60 Sit-ups
70 Burpees
I will have to update my time when it's posted tomorrow....I have to say, after 70 Burpees, I was not thinking quite as quick as I'd like, lol!
139 # (up from 136)
The good news is according to the magic scale, that 3 lb gain was muscle, bone, and water. Mostly muscle. My arms are getting bigger, thighs are getting smaller - not sure how that happened, lol!
For purely aesthetic reasons, namely bikini season, I would like to lose some fat still - tummy pudge isn't budging! But my weigh in matches my diet - I'm eating to get stronger not to lose weight.
Now for more interesting numbers:
Today's WOD:
For Time:
30 HSPU (knees on a box - totally should have done feet on a box!)
40 Pull-ups (Blue for a few, followed by Blue/Red)
50 KB Swings (70/53 lbs.)* (35# -WOOHOO, first time I've touched that Kettlebell!)
60 Sit-ups
70 Burpees
I will have to update my time when it's posted tomorrow....I have to say, after 70 Burpees, I was not thinking quite as quick as I'd like, lol!
Monday, January 30, 2012
Clean and Jerk/Double Unders
Today's WOD:
20-minutes to build a heavy Clean & Jerk. (70 or 75#, can't remember!)
For time:
50 C&J (95/65 lbs.) (45#)But, every minute on the minute 20 Double-Unders. (10 DU)
Finished 26 reps in 10 minutes. 10 minutes was the cap, plus it was time for me to go to work!
Tomorrow is "Weigh In" at Boot Camp....ugh.
20-minutes to build a heavy Clean & Jerk. (70 or 75#, can't remember!)
For time:
50 C&J (95/65 lbs.) (45#)But, every minute on the minute 20 Double-Unders. (10 DU)
Finished 26 reps in 10 minutes. 10 minutes was the cap, plus it was time for me to go to work!
Tomorrow is "Weigh In" at Boot Camp....ugh.
Thursday, January 26, 2012
Thursdays are my crash days. After 4 days on, by Thurs night I'm sound asleep in front of Private Practice. But before I crash:
Today's WOD
Boot Camp - Quad intensive. Crouching Tiger/Monkey Bumpers, plus a bunch of other crazy stuff. Bad enough on it's own but when preceeded by...
Yesterday's WOD
Today's WOD:
20-minutes to find a heavy clean. (78#)
7 rounds for time, of:
7 Front Squats (165/110 lbs.) (63#)
7 Chest to Bar Pull-ups (Blue, Blue/Red)
Time - 10:43
Preceeded by...
Tuesday - Boot Camp
Preceeded by...
Monday - "Jackie"
I was at home, so no rower. Used a 12 lb kettlebell to do 100 Sumo Deadlift High Pulls, and used the same weight for the thrusters. Only did 2 rounds, and used green band for pull ups.
Today's WOD:
Three "Jackies"
3 rounds for time, of:
1000m Row
50 Barbell Thrusters (45/33 lbs.) (12#)
30 Pull-ups
Today's WOD
Boot Camp - Quad intensive. Crouching Tiger/Monkey Bumpers, plus a bunch of other crazy stuff. Bad enough on it's own but when preceeded by...
Yesterday's WOD
Today's WOD:
20-minutes to find a heavy clean. (78#)
7 rounds for time, of:
7 Front Squats (165/110 lbs.) (63#)
7 Chest to Bar Pull-ups (Blue, Blue/Red)
Time - 10:43
Preceeded by...
Tuesday - Boot Camp
Preceeded by...
Monday - "Jackie"
I was at home, so no rower. Used a 12 lb kettlebell to do 100 Sumo Deadlift High Pulls, and used the same weight for the thrusters. Only did 2 rounds, and used green band for pull ups.
Today's WOD:
Three "Jackies"
3 rounds for time, of:
1000m Row
50 Barbell Thrusters (45/33 lbs.) (12#)
30 Pull-ups
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