Well, today was a good day for two reasons!
One, I officially passed my lifeguard training class, so I'm now Red Cross certified in lifeguarding, first aid, CPR and AED. Woot!
The down side to that is I'm sunburnt on my face, despite my best efforts to reapply sunscreen like crazy. I'm also sunburnt on my feet, but that is my own dumb fault for not putting sunscreen on them today. :-p
Two, I hit the gym right after class to test out of my biggest 1st quarter 2010 goal -- the 200# deadlift. I did a standard 7 sets of 1 rep each.
115-135-145-155-165-185-200
Hollah! I would've taken a video, but I didn't have my iPod with me. :)
So since it's April 1st, it's time to reassess the first quarter goal list, complete a couple more items, and roll the rest into a 2nd quarter goal list, or put them on hold. Will post about all that soon.
And yes, I'm still gonna post about my cert. Sister visiting and lifeguard class have left me with almost 0 blogging time.
Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts
Thursday, April 1, 2010
Tuesday, March 30, 2010
LAME-O
My performance on tonight's WOD was just freaking L-A-M-E.
I got done with lifeguard class, showered and drove over to the box right away, since yesterday I skipped the WOD after going home after class. But once I was there, I still didn't want to be there...
As a result, I totally took it easier on myself that I should have, broke up sets into smaller sets than I should have, rested more than I should have. Booooooo.
I guess the excuse is, "oh, you just spent 2 hours in the pool." But whatever. What is the point of showing up, if you're not really SHOWING UP?
--
"Barbara"
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
Results: 47:05
Despite a crappy effort, I still finished as Rx'd, and as a result I can say I completed another benchmark WOD as prescribed (not sure why I left this one off my 1Q10 goal list?). That is the redeeming element of today.
I got done with lifeguard class, showered and drove over to the box right away, since yesterday I skipped the WOD after going home after class. But once I was there, I still didn't want to be there...
As a result, I totally took it easier on myself that I should have, broke up sets into smaller sets than I should have, rested more than I should have. Booooooo.
I guess the excuse is, "oh, you just spent 2 hours in the pool." But whatever. What is the point of showing up, if you're not really SHOWING UP?
--
"Barbara"
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
Results: 47:05
Despite a crappy effort, I still finished as Rx'd, and as a result I can say I completed another benchmark WOD as prescribed (not sure why I left this one off my 1Q10 goal list?). That is the redeeming element of today.
Thursday, March 11, 2010
Helen
Well, I can check this one off my 1Q10 goal list now.
Today we tackled Helen, and I beat her down! Beat my old PR by over 3 minutes!
"Helen"
Runs were decent - it helped that I was at the back of the pack chasing a bunch of really fast people. Made me feel like I was going slow and couldn't slack off.
Swings were excellent -- all unbroken. Only thing I could change here would be to rest less, grab the bell and start swinging faster after completing the run.
Pullups were great. Even though I only got one set of 5, I was still putting at least 2 or 3 together, and only did a couple singles. Today I also instituted a new practice of mounting the bar by jumping from the ground. I feel like I use climbing up on the box as a way to waste time. Since I'm definitely tall enough to jump up to the bar, that is how I'll be getting up there from now on. I also think it helps my grip to grab with both hands at once, instead of one hand at a time like I do when I use the box.
Overall I'm really happy with this WOD!
--
One other note about goals -- I can check off the "1 unassisted ring dip" as well! After coaching the 0830 class, I was just messing around on the rings and did an unassisted dip! Hollah!
--
Also, tonight I wore my new shoes. Nike Lunar Trainers.
I got these as a shoe to wear when I run long distances, and as a transition shoe between the super-stabilizing shoes I wore previously, and my super-low-support shoes I have been wearing in the last few weeks.
To illustrate:
Nike Air Structure Triax
Equivalent of my New Balance shoes:
Enough talk about shoes -- time for a shower and a dinner date with my husband! :)
Today we tackled Helen, and I beat her down! Beat my old PR by over 3 minutes!
"Helen"
3 rounds for time:Results: 13:09
400m run
21 kettlebell swings (24kg/16kg)
12 pullups
Runs were decent - it helped that I was at the back of the pack chasing a bunch of really fast people. Made me feel like I was going slow and couldn't slack off.
Swings were excellent -- all unbroken. Only thing I could change here would be to rest less, grab the bell and start swinging faster after completing the run.
Pullups were great. Even though I only got one set of 5, I was still putting at least 2 or 3 together, and only did a couple singles. Today I also instituted a new practice of mounting the bar by jumping from the ground. I feel like I use climbing up on the box as a way to waste time. Since I'm definitely tall enough to jump up to the bar, that is how I'll be getting up there from now on. I also think it helps my grip to grab with both hands at once, instead of one hand at a time like I do when I use the box.
Overall I'm really happy with this WOD!
--
One other note about goals -- I can check off the "1 unassisted ring dip" as well! After coaching the 0830 class, I was just messing around on the rings and did an unassisted dip! Hollah!
--
Also, tonight I wore my new shoes. Nike Lunar Trainers.
To illustrate:
Nike Air Structure Triax
Enough talk about shoes -- time for a shower and a dinner date with my husband! :)
Thursday, January 7, 2010
USMC PFT
Usually I don't post on my rest days, but now that I've made it my goal to post more than just WOD recaps in this blog, I'd like to start using rest days to write about other topics. I thought about adding "Rest Day" to the title, but I don't know. We'll see... Maybe I'll just add that as a label...
--
I didn't include it in my goals post, but one additional thing I'd like to do during 1Q10 is measure my current abilities based on the USMC PFT (Physical Fitness Test) standards for women.
This idea first occurred to me soon after meeting my husband (he's an active duty Marine) four years ago, and I've thought of it from time to time since then. Now seems like as good a time as any to put the idea to the test.
The tentative plan is to measure my performance now (as soon as possible after I get back home from this trip), and then again at the end of March. Hopefully I will get a higher score in March. :-p Even though he will roll his eyes and think it's cheesy, I'll get my husband to administer the test; we'll use the track on base and the pullup bars by his office (same place we took the 1st kipping pullups video).
Minimum acceptable performance for me (female, 28 year old) would be:
In order to score a perfect 300 points as a female, I would need to do the following:
--
I didn't include it in my goals post, but one additional thing I'd like to do during 1Q10 is measure my current abilities based on the USMC PFT (Physical Fitness Test) standards for women.
This idea first occurred to me soon after meeting my husband (he's an active duty Marine) four years ago, and I've thought of it from time to time since then. Now seems like as good a time as any to put the idea to the test.
The tentative plan is to measure my performance now (as soon as possible after I get back home from this trip), and then again at the end of March. Hopefully I will get a higher score in March. :-p Even though he will roll his eyes and think it's cheesy, I'll get my husband to administer the test; we'll use the track on base and the pullup bars by his office (same place we took the 1st kipping pullups video).
Minimum acceptable performance for me (female, 28 year old) would be:
- 15 second flexed arm hang
- 45 crunches in 2 minutes
- 3 mile run in 32:00 (10:39 min/mile)
In order to score a perfect 300 points as a female, I would need to do the following:
- 70 second flexed arm hang
- 100 crunches in 2 minutes
- 3 mile run in 21:00
Saturday, January 2, 2010
Goals
I sat down yesterday to write goals for 2010, and my sister pointed out that I needed a shorter time frame. So we decided 1Q10 goals would be perfect, especially since my Level I certification will be taking place the weekend of March 20-21, right at the end of 1Q.
Goals for 1Q10
Oly 1RM PRs --
There's "TBD" next to handstand pushups, because I'm not quite sure how to measure my progress in that area. What is the next best incremental step?
Right now I'm doing two things in that area.
One, I'm working on frogstands / headstands during my cooldown after nearly every workout.
Two, I'll be starting a new approach to getting comfortable overhead, thanks to Nikki. She suggested I start next to a wall, facing away. Then walk my feet up the wall until I can't go higher. From there, work on moving my hands back, closer to the wall, so that I get more and more "upright". This will help me get my comfortable upside down, and also help me train my shoulders so they stay active.
--
This post was inspired by Steph's 2010 goals.
Goals for 1Q10
Oly 1RM PRs --
- Deadlift: 200# (currently 175#)
- Overhead squat: 90# (currently 55#) (updated 1/12/10, after new 80# 1RM)
- Power clean: 155# (currently 125#)
- Pullups: 8 kipping in a row; 3 deadhang (updated 1/10)
- Pushups: 30 "manly style" in a row
-
Ring dips: 1 unasssistedCompleted 3/11/10 - Handstand pushups: 3 (updated 1/10)
-
Doubleunders: 10 in a rowCompleted 2/14/10 - Knees to elbows: 3 with perfect form (updated 1/10)
- Row: 2K in 8:30 (~2:08 min/500m pace)
-
Run: 5K in 27:57 (9:00 min/mile pace)Completed 2/20/10 -- 27:10 Bridge Run Run: 1/2 marathon in 2hrs 30mins (Critz Tybee Run Feb 6)Completed 2/6/10 -- 2:20:00
- Cindy - unscaled; no assistance on pullups, no "knee" pushups
Fran (added 2/16/10)10:59 on 2/15/10- Grace - 95# C&J; under 5 minutes
Helen - unscaled; no assistance on pullups (added 1/13/10)Completed 3/11/10- Karen
- Kelly
- Nancy - 65# OHS
-
Filthy FiftyCompleted 3/15/10
- Develop my own warm-up and cool down routines to reflect goals
- Research and practice POSE running
- Complete Level 1 certification
- 5 more "field trips" to other affiliates: CF Charlotte, CF Amelia Island, CF Hyperperformance (Savannah, GA), and one of the JAX and St. Augustine affiliates
- Promote community and camaraderie in the box by learning every name and keeping my attitude positive
- Put time and energy back into our box -- plan & execute two whiteboard projects: tracking individual PRs, and top 5 times for benchmark WODs
Participate in Radical Women Q&A with StephanieCompleted 1/20/10 -- link- Blog more about emotional/mental lessons I learn from CF, not just WOD recaps
There's "TBD" next to handstand pushups, because I'm not quite sure how to measure my progress in that area. What is the next best incremental step?
Right now I'm doing two things in that area.
One, I'm working on frogstands / headstands during my cooldown after nearly every workout.
Two, I'll be starting a new approach to getting comfortable overhead, thanks to Nikki. She suggested I start next to a wall, facing away. Then walk my feet up the wall until I can't go higher. From there, work on moving my hands back, closer to the wall, so that I get more and more "upright". This will help me get my comfortable upside down, and also help me train my shoulders so they stay active.
--
This post was inspired by Steph's 2010 goals.
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