Today
Short beach loop
Distance: 4.61 miles
Time: 53:17
Pace: 11:33/mile
I took 3 fairly long walk breaks. The sun was too hot -- I should've done this run about an hour earlier. Also, this was my first long-ish run in quite a while. Due to wildfires conditions have been really smokey here off and on for the last month. I've really lost a lot of what I built up, but hopefully I can get it back quickly with runs a few times a week.
Wednesday 7/6
Did a WOD I got from Angie.
50-40-30-20-10
kb swings (16kg)
AbMat situps (butterfly)
Results: 13:10
Would like to try this one with Russian swings and the 24kg kettlebell sometime.
Tuesday 7/5
"Fran"
21-15-9
thrusters (65#)
pullups
Results: 10:28
Not my fastest (9:10 @ Level I Cert), and not my slowest either, but only barely. The issue this time was just conditioning. My heartrate was off the charts, and that's what slowed me down the most -- catching my breath. I probably could've benefitted from someone getting in my face too. :)
Sunday 7/3
I ran for ~37 minutes and I don't the distance of my route. It felt good to be up early and outside.
Friday 7/1
Yoga, good times as always. I realized that doing the 11am class really makes a difference in how hot it feels in the room. I think it must be the sun coming in or hitting the building. I never start to feel like it's too hot to breathe in the 5pm or 6pm classes that I've taken.
Thursday 6/30
~30 minute run in the morning.
WOD @ 5:30 (only had 1 student in class, so we did the WOD together :))
4 rounds
800m run
50 air squats
then
50 hands-off pushups
Results: 30:09
Monday 6/27
Squat 12-12-12-12 @ 105
That really hurt.
Metcon:
10-1
Pullups
AbMat situps
14:56
Went mental on the pullups, eeek.
Hit yoga that night as well.
Showing posts with label fran. Show all posts
Showing posts with label fran. Show all posts
Thursday, July 7, 2011
Monday, February 15, 2010
Fran
"Fran"
21-15-9
thrusters (95/65)
pullups
The build-up to this workout was crazy -- I laid in bed last night obsessing about the last time I could remember doing thrusters, which was at CF KoP over Christmas vacation. I distinctly remembered that I could only do 5 at a time, which I verified by checking out the blog post for that WOD just now.
When I was warming up, the 65# bar felt soooooo heavy... I was totally psyching myself out... But then I pumped out 11 thrusters in a row on my first set. Hollah!! I think I'm more impressed by how much better my thrusters are than by the fact that I can do unassisted pullups now. Seriously, those things are a *bitch*, and I really expected to only be able to do 5 at a time.
I feel like my Oly lifts haven't been "there" the last couple weeks, so I'm happy to see very direct evidence that I'm still getting stronger.
Pullups... well, they were kind of what I expected. I did 5 in a row during the first round of 21, and that was the max I could string together. I think I did a set of 3 later on in the WOD, but I'm not sure which round. I got most of them as singles, and a lot of them were "ugly kips" -- my name for kips where I don't get up to the bar, and I have to muscle up the last few inches. Getting more pullups in a row is going to be the key to getting a faster time on this WOD.
And now, the moment you've been waiting for -- my score!
10:59
My goal was 10 minutes or under, but I'm still happy with my time. Now that I've done Fran once, I won't be so intimidated by it next time I attempt it. I will kick her ass and get a time under 10!
--
Side note -- why did I *not* have Fran in the list as one of the benchmark WODs in my 1Q2010 goals? I included most of the WODs that have pullups in them, but skipped over Fran for some reason. Weird. Maybe I was just that intimidated by it... In any case, I am officially adding that WOD to the list, and crossing it off! Woot!
21-15-9
thrusters (95/65)
pullups
The build-up to this workout was crazy -- I laid in bed last night obsessing about the last time I could remember doing thrusters, which was at CF KoP over Christmas vacation. I distinctly remembered that I could only do 5 at a time, which I verified by checking out the blog post for that WOD just now.
When I was warming up, the 65# bar felt soooooo heavy... I was totally psyching myself out... But then I pumped out 11 thrusters in a row on my first set. Hollah!! I think I'm more impressed by how much better my thrusters are than by the fact that I can do unassisted pullups now. Seriously, those things are a *bitch*, and I really expected to only be able to do 5 at a time.
I feel like my Oly lifts haven't been "there" the last couple weeks, so I'm happy to see very direct evidence that I'm still getting stronger.
Pullups... well, they were kind of what I expected. I did 5 in a row during the first round of 21, and that was the max I could string together. I think I did a set of 3 later on in the WOD, but I'm not sure which round. I got most of them as singles, and a lot of them were "ugly kips" -- my name for kips where I don't get up to the bar, and I have to muscle up the last few inches. Getting more pullups in a row is going to be the key to getting a faster time on this WOD.
And now, the moment you've been waiting for -- my score!
10:59
My goal was 10 minutes or under, but I'm still happy with my time. Now that I've done Fran once, I won't be so intimidated by it next time I attempt it. I will kick her ass and get a time under 10!
--
Side note -- why did I *not* have Fran in the list as one of the benchmark WODs in my 1Q2010 goals? I included most of the WODs that have pullups in them, but skipped over Fran for some reason. Weird. Maybe I was just that intimidated by it... In any case, I am officially adding that WOD to the list, and crossing it off! Woot!
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