I think I've said this already.
Anyway, todays WOD:
5x5x5x5x5 Deadlifts (120#, tried 130# but my back was rounding, so back to 120 for me)
Followed by:
4 RFT
20 Wall Balls (10# to the 10' - my goal was height and I made it to the 10' today, so a-ok)
20 Kettle Bell Swings (35# UNTIL my running and DLs caught up with me in Rd. 4 - down to 26#)
400 m run (nice and comfy!)
Um, I think it was just over 17 min. I got distracted by the exhausting and annoying KB situation.
I could have done better, but I just wasn't in it today. I had a rough AM with the kiddos, and I "ran" a 5K this morning at the gym, plus a 10K two days ago. Excuses, excuses.
Saturday, April 7, 2012
Monday, March 26, 2012
Front Squats and other Crazy Stuff
Wow, sorry it has been so long! I will go with the "I was so busy with the whole Open thing, that I didn't have time to blog" excuse. However, since I wasn't even registered....I'm not sure that will fly.
I'll try to come back and fill in some stuff, but for today:
Front Squat 1x1x1x1x1x1x1 = #120
I don't know what my 1rm was before, but I'm pretty certain it was nowhere near 120#.
17 something for this absurd workout:
1000 M Row
75 Wall Balls (scaled to 12 to 9'. Supposed to be 14# to 10', but because I can only get 14 to the 9' I used 12....didn't help much)
50 HRPU (otherwise known as hell on earth at this point. on my knees, crying, trying to get 3 at a time)
250 M Row (easy peasy after those freaking pushups)
Yeah.
I'll try to come back and fill in some stuff, but for today:
Front Squat 1x1x1x1x1x1x1 = #120
I don't know what my 1rm was before, but I'm pretty certain it was nowhere near 120#.
17 something for this absurd workout:
1000 M Row
75 Wall Balls (scaled to 12 to 9'. Supposed to be 14# to 10', but because I can only get 14 to the 9' I used 12....didn't help much)
50 HRPU (otherwise known as hell on earth at this point. on my knees, crying, trying to get 3 at a time)
250 M Row (easy peasy after those freaking pushups)
Yeah.
Monday, February 27, 2012
Shoulder Press and Front Squats
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.
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.
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!
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