Tonight I did a quick WOD at home. I thought it would be fair to put myself through the little triplet that I put together for a class at the gym last night. I'm working at the functional fitness gym on base now. :)
2, 4, 6, 8, 10, 8, 6, 4, 2
kettlebell goblet squats
kettlebell 2-handed swings
walk-outs*
Time: somewhere between 10 and 15 minutes, didn't time it specifically
*Walk-outs are essentially an "inchworm in place". Start from standing, put your hands on the ground in front of you, and walk out to a plank position. At this point, you can do an optional pushup. Then walk your hands back to your feet, and pull your upper body back up into a standing position. That's one rep.
For this workout, I did pushups on odd reps of the walk-outs.
Showing posts with label vacation WODs. Show all posts
Showing posts with label vacation WODs. Show all posts
Wednesday, February 22, 2012
Saturday, September 17, 2011
Kitchen WOD
Modified the good old standard at home WOD today.
50-40-30-20-10 lunges (total)
25-20-15-10-5 pushups
50-40-30-20-10 butterfly AbMat situps
25-20-15-10-5 PVC OHS
Took me roughly 30 minutes. Experimented with some "hollow" position stuff on all my movements. Had a bit of an interesting feeling in my triceps during round of 15 of pushups that I think was promising. Also trying something different with my squats, to hopefully feed into a stronger bottom position in my snatch and C&J. Due to my "special" alignment issues, I think I need to take the "butt thrust" completely out of my squat, and keep my pelvis pointed straight up during the entire movement. Obviously this won't be good with a low bar back squat, but I don't intent on doing any of those for quite some time. All high bar for me for the forseeable future, Greg Everett says so, and I believe him.
50-40-30-20-10 lunges (total)
25-20-15-10-5 pushups
50-40-30-20-10 butterfly AbMat situps
25-20-15-10-5 PVC OHS
Took me roughly 30 minutes. Experimented with some "hollow" position stuff on all my movements. Had a bit of an interesting feeling in my triceps during round of 15 of pushups that I think was promising. Also trying something different with my squats, to hopefully feed into a stronger bottom position in my snatch and C&J. Due to my "special" alignment issues, I think I need to take the "butt thrust" completely out of my squat, and keep my pelvis pointed straight up during the entire movement. Obviously this won't be good with a low bar back squat, but I don't intent on doing any of those for quite some time. All high bar for me for the forseeable future, Greg Everett says so, and I believe him.
Tuesday, February 1, 2011
Back from vacation
Well, I never told you guys, but I went on vacation last week! I went to St. Thomas with my husband's family. We had a great time, and we even got some good workouts in.
Monday we went to Magen's Bay, which was GORGEOUS. In the afternoon I talked husband into doing a little beach workout with me.
6 rounds:
Run to lifeguard chair and back (150m?)
10 burpees
We got a 1 week pass to the little gym at the resort near our condo, and used that for the first time Tuesday night. I did day B of my Get Strict program -- basically 20 minutes of 10 second negatives and holds at the top and middle of the pullup. "Middle" means arms at 90 degrees. I used a 5# dumbbell to weight the negatives. Eventually I'll do the whole workout with extra weight.
As for the rest of the days, I honestly can't remember which day of the week we did what! Kinda the point of vacation, though. :)
One morning I did a workout that my friends at home did at the base gym.
5 rounds:
5 dumbbell man-makers
30 DU's
Results: 17:08
Got many strange looks for the double unders, which I did outside. This gym was TINY. Hardly had enough floor space to do my manmakers, and the largest hex-ended dumbbells they had were 15#.
In the end, I liked that weight. Rather than using super-heavy DB's that slow me down because my arms wear out, it was interesting to do manmakers at a lighter weight so that it was my lack of conditioning that forced me to slow down. Exactly right for my current focus to improve my conditioning.
Other than that, it was just lots of messing around with freestanding handstands on the beach. I got a couple seconds a few times, which was exciting. I also wiped out on my hip and knee a few times, but it was all good. :-D
And of course swimming! And does shopping count? :)
Monday we went to Magen's Bay, which was GORGEOUS. In the afternoon I talked husband into doing a little beach workout with me.
6 rounds:
Run to lifeguard chair and back (150m?)
10 burpees
We got a 1 week pass to the little gym at the resort near our condo, and used that for the first time Tuesday night. I did day B of my Get Strict program -- basically 20 minutes of 10 second negatives and holds at the top and middle of the pullup. "Middle" means arms at 90 degrees. I used a 5# dumbbell to weight the negatives. Eventually I'll do the whole workout with extra weight.
As for the rest of the days, I honestly can't remember which day of the week we did what! Kinda the point of vacation, though. :)
One morning I did a workout that my friends at home did at the base gym.
5 rounds:
5 dumbbell man-makers
30 DU's
Results: 17:08
Got many strange looks for the double unders, which I did outside. This gym was TINY. Hardly had enough floor space to do my manmakers, and the largest hex-ended dumbbells they had were 15#.
In the end, I liked that weight. Rather than using super-heavy DB's that slow me down because my arms wear out, it was interesting to do manmakers at a lighter weight so that it was my lack of conditioning that forced me to slow down. Exactly right for my current focus to improve my conditioning.
Other than that, it was just lots of messing around with freestanding handstands on the beach. I got a couple seconds a few times, which was exciting. I also wiped out on my hip and knee a few times, but it was all good. :-D
And of course swimming! And does shopping count? :)
Magen's Bay
Saturday, August 21, 2010
MetroDash Philly
This was so freaking fun! If you have one in your city, definitely consider signing up!
MetroDash website
The only thing that I didn't like about this event was the language they chose for the website and email communications with the competitors. Honestly, I thought they really exaggerated the difficulty and intensity of the event. I understand wanting to bill this as an "ultimate test of athleticism" -- and if you did the course for time, that's probably what it would be. But how about leaving the door open for just finishing? That was mentioned, but not highlighted. Which is contradictory, because the website made it clear there would be no "winner", just finishers. So why not focus more on just finishing the challenge?
OK, end rant, back to the fun stuff!
My biggest source of excitement for this event was just seeing more of my CrossFit KoP friends, and spending time with them. Especially Steph and Cindy. As a bonus my husband also signed up, as well as a friend I used to work with and haven't seen in forever, plus I got to meet a bunch more of the CF KoP group. Yay!
Running with Steph through the city was an absolute blast. The way my husband feels about the mountains, that's how I feel about the city. It's just so different that is amazingly energizing. And only in the city would you almost collide with a parked Vespa while dodging slow pedestrians! Love it! :-D
The challenge points include tabata squats, tabata pushups, tabata situps, tabata star jumps, bear crawls, walking lunges and as part of "The Gauntlet", tire flips, rope whipping (what the heck is that called??), sled drags, box jumps, slam balls, kettlebell swings (we made fun of the 15 and 20 pound bells :-p) and an 8 foot wall to climb over.
My only regret from this event was not attempting the 8' wall unassisted. I stood on husband's knee, from which I could just grab the top of the wall, and used my own strength to pull up and over from there. But I wish I had tried to run and jump, or stand and jump, at least once... I wanted to attempt a do-over once we had finished, but the wall had been disassembled by then. Boo! :( Looks like I'll be signing up again next year -- they better still have the wall in the course!
Just because I love when other people include pictures, here's a couple. If you want to pick me out, I'm wearing the pink tank. None of husbeetle's face, though -- he doesn't like that on the good old blog, and I gotta respect that. But you can see the back of his head in the pic of Steph flipping the tire. :)
MetroDash website
The only thing that I didn't like about this event was the language they chose for the website and email communications with the competitors. Honestly, I thought they really exaggerated the difficulty and intensity of the event. I understand wanting to bill this as an "ultimate test of athleticism" -- and if you did the course for time, that's probably what it would be. But how about leaving the door open for just finishing? That was mentioned, but not highlighted. Which is contradictory, because the website made it clear there would be no "winner", just finishers. So why not focus more on just finishing the challenge?
OK, end rant, back to the fun stuff!
My biggest source of excitement for this event was just seeing more of my CrossFit KoP friends, and spending time with them. Especially Steph and Cindy. As a bonus my husband also signed up, as well as a friend I used to work with and haven't seen in forever, plus I got to meet a bunch more of the CF KoP group. Yay!
Running with Steph through the city was an absolute blast. The way my husband feels about the mountains, that's how I feel about the city. It's just so different that is amazingly energizing. And only in the city would you almost collide with a parked Vespa while dodging slow pedestrians! Love it! :-D
The challenge points include tabata squats, tabata pushups, tabata situps, tabata star jumps, bear crawls, walking lunges and as part of "The Gauntlet", tire flips, rope whipping (what the heck is that called??), sled drags, box jumps, slam balls, kettlebell swings (we made fun of the 15 and 20 pound bells :-p) and an 8 foot wall to climb over.
My only regret from this event was not attempting the 8' wall unassisted. I stood on husband's knee, from which I could just grab the top of the wall, and used my own strength to pull up and over from there. But I wish I had tried to run and jump, or stand and jump, at least once... I wanted to attempt a do-over once we had finished, but the wall had been disassembled by then. Boo! :( Looks like I'll be signing up again next year -- they better still have the wall in the course!
Just because I love when other people include pictures, here's a couple. If you want to pick me out, I'm wearing the pink tank. None of husbeetle's face, though -- he doesn't like that on the good old blog, and I gotta respect that. But you can see the back of his head in the pic of Steph flipping the tire. :)
 |
| At the start |
 |
| Steph flips the tire, husbeetle to her right |
 |
| Sled drag |
 |
| Sled drag |
 |
| Box jump |
 | ||
| Finish line! |
PS - I toyed with the idea of adding labels for all the exercises we did at the challenges, but eh, I think I'll pass and just label it "vacation WOD". :-D
Friday, August 20, 2010
Primal exercise in the Poconos
We originally planned to hit up some fun outdoors activities in the State College / Penn State area for our vacation, but I made the mistake of not checking the academic calendar. Since we had inadvertently overlapped ourselves with move-in week (for a school with 40,000 students, this is a major problem), we decided on a change of plans, and headed due north instead, to the Poconos.
Since it was August, we had a nice warm day on the first day of vacation, so we drove to our hotel and then immediately headed for a nearby waterpark -- Camelbeach Waterpark. This is an ingenious use of a ski area -- Camelback Mountain. Some of the slides are disassembled and reassembled each fall and spring. And apparently they fill the lazy river with barrels, then cover it all with plywood, and push snow right over top! The ski lodge and lazy river are at the bottom of the picture below.
We are lovers of water, so this was a great way to start our vacation. I spent a lot of the afternoon thinking about how I wished I was wearing some Vibrams, and realizing how much I heel strike when walking. It's funny how primal living starts to push it's way into every facet of your life once you start studying it and becoming aware of it. :)
The next day, Wednesday, we headed to Bushkill Falls, billed as "the Niagara of Pennsylvania".
I personally would not make that comparison, but it was still beautiful, and a very neat type of trail. There is a whole series of wooden walkways and stairs attached to the gully that the falls drop into -- without that, it would be a lot harder for most people to be able to see it. You can see a railing at the very top of the picture above. There were also a couple miles worth of "normal" trails -- though as usually for Pennsylvania, they were still pretty rocky.
I got one of the "Trail Map Adventure" kits -- which I think is a program intended for children -- and it totally made my day! For a few dollars you got a more detailed topographical map (to scale w/ elevations and other stuff not included in the free one) as well as a little card with 20 points listed, and 20 squares to mark each off. When you reached each of the 20 points along the trail, there was a little hole punch thing hanging from a post. Each punch made a certain pattern of tiny holes on the little card. So of course we had to hike to all 20 points, which meant covering every bit of the trail, and a few parts twice when I missed a punch. :) A perfect day in the mountains -- only having our dog along would've made it better. Though I'm not sure what her thoughts would have been on all the stairs and bridges. :)
Oh yeah, and how could I forget to mention my joy at only sweating a little in the "normal" places - a little on the face, neck, armpits and feet. It was amazing to exert myself without having my arms and legs beaded all over with sweat like when I do anything down here in the Georgia swamp. As a native of the north, I still just find that much sweating weird!
Thursday was our last day, and it rocked!
First up on our plan -- a high ropes course! We saw this when we bought our tickets for the waterpark, and knew we *had* to try it. And it was just as amazing as we had hoped! The only thing that would make it better would be to not have to wait so much for other people ahead of you. So I definitely want to go back another day and go out in the first group at 9:30am and climb into those trees first!
Here's a picture I got from the website of one of the awesome obstacles -- those log things swing and twist, it's so much fun! If you follow the link above, you can actually look through the "games" on each of the 5 courses. As the finale, you get to do one final, long zip line, which was awesome. :-D
If I had tried to do this course 1 year ago, before I started getting back into CrossFit, I don't think it would've been as fun of an experience. Doing it now, when I know I'm strong and can support my own weight, I was excited to fool around and see what I could do. I think last year I would've been out of breath, glad for all the rests we had waiting for the slower people ahead of us, and sore and exhausted the next day. As it was, I felt awesome, not sore at all. Such a great example of why CrossFit isn't just about being good at CrossFit -- it's about being good at life.
Sadly I did not take my iPod or camera with me, so I don't have any videos of us on the course. :( But that's just another reason to go back again, right? :-D
After our ropes course, we wanted to spend a little more time on the trails, so we headed over to Big Pocono State Park. We hikes a few miles around the Indian Trail, which takes you out to the scenic overlook of the valley below. There is just nothing like being in the mountains, taking a walk through the forest...
This trip made so glad to have grown up where I did, in such a beautiful environment. My husband loves and is energized by a trip to the mountains because it's exotic to him, it's new and different. But for me, it's a homecoming, it's a feeling of peace and a sense of belonging. I hope one day we will move to a big mountain home with a 3 mile driveway. :)
So, that's our trip -- no WODs, persay, but plenty of great primal exercise, don't you think? I thought it was just perfect. :)
Since it was August, we had a nice warm day on the first day of vacation, so we drove to our hotel and then immediately headed for a nearby waterpark -- Camelbeach Waterpark. This is an ingenious use of a ski area -- Camelback Mountain. Some of the slides are disassembled and reassembled each fall and spring. And apparently they fill the lazy river with barrels, then cover it all with plywood, and push snow right over top! The ski lodge and lazy river are at the bottom of the picture below.
We are lovers of water, so this was a great way to start our vacation. I spent a lot of the afternoon thinking about how I wished I was wearing some Vibrams, and realizing how much I heel strike when walking. It's funny how primal living starts to push it's way into every facet of your life once you start studying it and becoming aware of it. :)
The next day, Wednesday, we headed to Bushkill Falls, billed as "the Niagara of Pennsylvania".
I personally would not make that comparison, but it was still beautiful, and a very neat type of trail. There is a whole series of wooden walkways and stairs attached to the gully that the falls drop into -- without that, it would be a lot harder for most people to be able to see it. You can see a railing at the very top of the picture above. There were also a couple miles worth of "normal" trails -- though as usually for Pennsylvania, they were still pretty rocky.
I got one of the "Trail Map Adventure" kits -- which I think is a program intended for children -- and it totally made my day! For a few dollars you got a more detailed topographical map (to scale w/ elevations and other stuff not included in the free one) as well as a little card with 20 points listed, and 20 squares to mark each off. When you reached each of the 20 points along the trail, there was a little hole punch thing hanging from a post. Each punch made a certain pattern of tiny holes on the little card. So of course we had to hike to all 20 points, which meant covering every bit of the trail, and a few parts twice when I missed a punch. :) A perfect day in the mountains -- only having our dog along would've made it better. Though I'm not sure what her thoughts would have been on all the stairs and bridges. :)
Oh yeah, and how could I forget to mention my joy at only sweating a little in the "normal" places - a little on the face, neck, armpits and feet. It was amazing to exert myself without having my arms and legs beaded all over with sweat like when I do anything down here in the Georgia swamp. As a native of the north, I still just find that much sweating weird!
Thursday was our last day, and it rocked!
First up on our plan -- a high ropes course! We saw this when we bought our tickets for the waterpark, and knew we *had* to try it. And it was just as amazing as we had hoped! The only thing that would make it better would be to not have to wait so much for other people ahead of you. So I definitely want to go back another day and go out in the first group at 9:30am and climb into those trees first!
Here's a picture I got from the website of one of the awesome obstacles -- those log things swing and twist, it's so much fun! If you follow the link above, you can actually look through the "games" on each of the 5 courses. As the finale, you get to do one final, long zip line, which was awesome. :-D
If I had tried to do this course 1 year ago, before I started getting back into CrossFit, I don't think it would've been as fun of an experience. Doing it now, when I know I'm strong and can support my own weight, I was excited to fool around and see what I could do. I think last year I would've been out of breath, glad for all the rests we had waiting for the slower people ahead of us, and sore and exhausted the next day. As it was, I felt awesome, not sore at all. Such a great example of why CrossFit isn't just about being good at CrossFit -- it's about being good at life.
Sadly I did not take my iPod or camera with me, so I don't have any videos of us on the course. :( But that's just another reason to go back again, right? :-D
After our ropes course, we wanted to spend a little more time on the trails, so we headed over to Big Pocono State Park. We hikes a few miles around the Indian Trail, which takes you out to the scenic overlook of the valley below. There is just nothing like being in the mountains, taking a walk through the forest...
This trip made so glad to have grown up where I did, in such a beautiful environment. My husband loves and is energized by a trip to the mountains because it's exotic to him, it's new and different. But for me, it's a homecoming, it's a feeling of peace and a sense of belonging. I hope one day we will move to a big mountain home with a 3 mile driveway. :)
So, that's our trip -- no WODs, persay, but plenty of great primal exercise, don't you think? I thought it was just perfect. :)
Wednesday, May 26, 2010
Three days at CF KoP
For some reason I've been lazy about posting my WODs this week. Time to catch up. :)
But first, shoutout to Donkey -- if you're reading, leave me a comment! Profanity welcomed! :-p
--
Monday morning I drove to Philly (this week of my trip I'm staying with my in-laws) and hit up CF KoP for the 6:30 WOD. It was fun to be back and see lots of familiar faces. As a bonus Aimee was even teaching the 6:30 class -- I didn't get to see her over Christmas, as she was taking a well-deserved vacation.
We did 4 mini workouts, each 3 minutes long.
Got some good feedback on row from Aimee -- only go back to 11 o'clock on the pull. I will give that a shot next time I'm rowing.
--
Tuesday was a benchmark WOD, which made me nervous all day, but I was excited to WOD with Steph and Cindy.
If anyone heard a sound during my first round of pullups, that was the sound of me blowing my own mind. I did 6 freaking pullups in a row! Then squeezed out 2 more before I dropped off the bar. Holy hell!
Proof of two things. I perform better when I feel like I'm working out in a supportive environment. And I perform SO MUCH BETTER when I'm eating food that is good for me. I've been focusing on cutting out sugar and dairy for the past few days, and upping the protein, and I'm back to feeling normal, instead of feeling like shit. I love Paleo. Hoping to dial back into being grain free very soon, but I'm just taking baby steps back into it at the moment.
I wish I had written down the rounds, but I think they played out something like this: 8-7-7-6-5-3
After the amazing first round of pullups, I was sooooo wanting to get to 40, but it just didn't happen. I would've been 2 closer, but 2 of my attempts on round 6 didn't quite get chin over the bar. I'm just happy I gutted out 3 good ones that round.
PS - This is another Rx'd benchmark WOD to check off the list! Woot! :-D
--
Tonight (Wednesday) was a strength day, which I was soooooooooo ready for. Haven't had a good strength day in what feels like forever.
Front squat: 3-3-3-3-3
Weighted ring dips: 1-1-1-1-1-1-1
Front squats were a bit challenging because of my aforementioned Atlas stone clavicle bruising. Owie! I got somebody's old tshirt out of the lost and found to pad my shoulder, and that really helped for my last three sets. Set #2 was almost a train wreck because I was so distracted by my shoulder hurting.
Results: 95-105-115-125-135
I am happy to report a new PR! My old 1RM was 125, and tonight I did 135 for 3. It was definitely a *struggle* on the way back up for each of the 3 reps, but I made it! What a great feeling! And it was cool to have a little cheering section right there with me, I felt a little bit like a CF rockstar. :-p
Next, it was on to dips. I just worked body weight dips since I can barely do a single body weight ring dip right now. First attempt I missed, then I got the next two. Then the ladies decided I needed to try a muscle up, which I totally wussed out on. My kip was just weak and I know I wasn't focused enough to do it. But I got some good feedback from Jason, and I have some things to practice.
Fourth attempt was a jumping muscle up, I went through transition by jumping and then pressed out of the bottom to do my dip. Fifth attempt was the end of another assisted muscle up, with my feet on a box in front of me. Got the sixth just on the rings, and failed on the seventh.
--
All in all, fun times, and a great three days of CrossFit. Tomorrow might be a rest day -- my dog seems to have ripped off part of her dew claw, so I have to get her to the vet. Poor girl. On a happier note, SHOPPING! It's so nice to be near stores I like, even if it's only temporary. :-D
But first, shoutout to Donkey -- if you're reading, leave me a comment! Profanity welcomed! :-p
--
Monday morning I drove to Philly (this week of my trip I'm staying with my in-laws) and hit up CF KoP for the 6:30 WOD. It was fun to be back and see lots of familiar faces. As a bonus Aimee was even teaching the 6:30 class -- I didn't get to see her over Christmas, as she was taking a well-deserved vacation.
We did 4 mini workouts, each 3 minutes long.
- Wall ball - as many shots as possible above 10 foot line in 3 mins
- Deadlift - as many reps as possible in 3 mins
- Row - as many calories as possible in 3 mins
- Atlas stone - as many ground to shoulder as possible in 3 mins
- Wall ball - 32 @ 14#
- Deadlift - 40 @ 95#
- Row - 47 w/ regular damper (noticed some people were putting theirs on 10)
- Atlas stones - 12 @ 60#
Got some good feedback on row from Aimee -- only go back to 11 o'clock on the pull. I will give that a shot next time I'm rowing.
--
Tuesday was a benchmark WOD, which made me nervous all day, but I was excited to WOD with Steph and Cindy.
"Nicole"Results: 36
As many rounds as possible in 20 minutes of:
400m run
Max pullups
Score is total number of pullups.
If anyone heard a sound during my first round of pullups, that was the sound of me blowing my own mind. I did 6 freaking pullups in a row! Then squeezed out 2 more before I dropped off the bar. Holy hell!
Proof of two things. I perform better when I feel like I'm working out in a supportive environment. And I perform SO MUCH BETTER when I'm eating food that is good for me. I've been focusing on cutting out sugar and dairy for the past few days, and upping the protein, and I'm back to feeling normal, instead of feeling like shit. I love Paleo. Hoping to dial back into being grain free very soon, but I'm just taking baby steps back into it at the moment.
I wish I had written down the rounds, but I think they played out something like this: 8-7-7-6-5-3
After the amazing first round of pullups, I was sooooo wanting to get to 40, but it just didn't happen. I would've been 2 closer, but 2 of my attempts on round 6 didn't quite get chin over the bar. I'm just happy I gutted out 3 good ones that round.
PS - This is another Rx'd benchmark WOD to check off the list! Woot! :-D
--
Tonight (Wednesday) was a strength day, which I was soooooooooo ready for. Haven't had a good strength day in what feels like forever.
Front squat: 3-3-3-3-3
Weighted ring dips: 1-1-1-1-1-1-1
Front squats were a bit challenging because of my aforementioned Atlas stone clavicle bruising. Owie! I got somebody's old tshirt out of the lost and found to pad my shoulder, and that really helped for my last three sets. Set #2 was almost a train wreck because I was so distracted by my shoulder hurting.
Results: 95-105-115-125-135
I am happy to report a new PR! My old 1RM was 125, and tonight I did 135 for 3. It was definitely a *struggle* on the way back up for each of the 3 reps, but I made it! What a great feeling! And it was cool to have a little cheering section right there with me, I felt a little bit like a CF rockstar. :-p
Next, it was on to dips. I just worked body weight dips since I can barely do a single body weight ring dip right now. First attempt I missed, then I got the next two. Then the ladies decided I needed to try a muscle up, which I totally wussed out on. My kip was just weak and I know I wasn't focused enough to do it. But I got some good feedback from Jason, and I have some things to practice.
Fourth attempt was a jumping muscle up, I went through transition by jumping and then pressed out of the bottom to do my dip. Fifth attempt was the end of another assisted muscle up, with my feet on a box in front of me. Got the sixth just on the rings, and failed on the seventh.
--
All in all, fun times, and a great three days of CrossFit. Tomorrow might be a rest day -- my dog seems to have ripped off part of her dew claw, so I have to get her to the vet. Poor girl. On a happier note, SHOPPING! It's so nice to be near stores I like, even if it's only temporary. :-D
Friday, May 21, 2010
WOD at the Y
Today I decided to hit the local Y and check out their weight room. It wasn't too bad, actually, so that was a pleasant surprise. (Didn't make the long drive out to CF Pittsburgh since the WOD kinda bored me -- 4 rounds: 400m run, 50 squats. Meh.) The had decent pullup stations on both the squat racks, and they even had a 24'' plyo box for me to jump on. Yay! :)
Here's the WOD I came up with, modified from an old WOD I found on CF Camden website.
I know, LAME on the time, right? But I found that I was having performance anxiety to be doing this stuff in front of people and it was making my heart race. Very weird. Just my social anxiety acting up, I guess...
I put push jerks in there because after reviewing my video from Grace a couple weeks ago, I realized how much my jerks were sucking. I wasn't locking out before sticking the landing, so I ended up pressing the weight a bit at the end to get it fully overhead and locked out. Ewwww. I guess it was good that I was stuck working out in front of a mirror today, because I able to watch my form. At such a light weight it wasn't super challenging, but hopefully it reinforced good movement.
K2Es... Was basically doing 2 at a time for most of them. Eh. I hate those things.
The whole purpose of paying the 1-day entrance to the Y was to work on some barbell stuff, especially OHS. I just felt like doing them, and then I read this article by Dan John that convinced me I needed some OHS this week. It was a little bit of a bummer not to snatch the weight off the ground. Honestly I feel more stable in the overhead lockout when I've snatched the bar into overhead. But taking the bar off the rack seemed more prudent considering the environment.
Cool down was 15 pullups, max handstand hold (45 seconds-ish), 5 pullups, max handstand hold (30 seconds-ish). I also did a couple pullups in my warmup, which was the 2nd reason for paying to get into the Y. Surprisingly the outdoor track I used for my "altered" Eva did not have a pullup bar. So strange. Or maybe I am just used to working out on military bases?
OMG, I have no idea why this is so long, sorry to anyone who actually read the whole thing. :)
Oh yeah, one more thing -- I'm now on beyond the whiteboard, so if any of you know how we can be friends on there, or see each other's WODs there, let me know. :)
Here's the WOD I came up with, modified from an old WOD I found on CF Camden website.
21-15-9:Results: ~30 minutes
push jerk (95lbs/65)
knees to elbows
overhead squats (95lbs/65)
box jumps 20"
I know, LAME on the time, right? But I found that I was having performance anxiety to be doing this stuff in front of people and it was making my heart race. Very weird. Just my social anxiety acting up, I guess...
I put push jerks in there because after reviewing my video from Grace a couple weeks ago, I realized how much my jerks were sucking. I wasn't locking out before sticking the landing, so I ended up pressing the weight a bit at the end to get it fully overhead and locked out. Ewwww. I guess it was good that I was stuck working out in front of a mirror today, because I able to watch my form. At such a light weight it wasn't super challenging, but hopefully it reinforced good movement.
K2Es... Was basically doing 2 at a time for most of them. Eh. I hate those things.
The whole purpose of paying the 1-day entrance to the Y was to work on some barbell stuff, especially OHS. I just felt like doing them, and then I read this article by Dan John that convinced me I needed some OHS this week. It was a little bit of a bummer not to snatch the weight off the ground. Honestly I feel more stable in the overhead lockout when I've snatched the bar into overhead. But taking the bar off the rack seemed more prudent considering the environment.
Cool down was 15 pullups, max handstand hold (45 seconds-ish), 5 pullups, max handstand hold (30 seconds-ish). I also did a couple pullups in my warmup, which was the 2nd reason for paying to get into the Y. Surprisingly the outdoor track I used for my "altered" Eva did not have a pullup bar. So strange. Or maybe I am just used to working out on military bases?
OMG, I have no idea why this is so long, sorry to anyone who actually read the whole thing. :)
Oh yeah, one more thing -- I'm now on beyond the whiteboard, so if any of you know how we can be friends on there, or see each other's WODs there, let me know. :)
Tuesday, May 18, 2010
100 burpees
Well, I finally did this one! Last time I went on an extended trip I kept telling myself the next workout would be 100 burpees. Today was finally the day!
Results: 10:43
That's basically a 10 burpee/minute pace, right? I'm OK with that. :-p
Immediately after finished the burpees, I did a set of 50 situps, rested a bit and did 50 more. Then 50 squats, and 10 walkout pushups. I need to incorporate those into my warmups more, they really get the shoulders going.
And now I am very late for showering to have lunch with my parents and their friend, so I'm off. But hopefully I'll report back tomorrow about a WOD at CF Pittsburgh. :)
Results: 10:43
That's basically a 10 burpee/minute pace, right? I'm OK with that. :-p
Immediately after finished the burpees, I did a set of 50 situps, rested a bit and did 50 more. Then 50 squats, and 10 walkout pushups. I need to incorporate those into my warmups more, they really get the shoulders going.
And now I am very late for showering to have lunch with my parents and their friend, so I'm off. But hopefully I'll report back tomorrow about a WOD at CF Pittsburgh. :)
Sunday, May 16, 2010
Threesome
Tom's roommate Chels joined us in the basement today for a CrossFit threesome (teehee!). We did a modified version of this vacation WOD (originally from CF KoP).
This was a good mix of a quickie workout, and one where you were *really* hurting in the middle of it. I forgot how brutal it is to do squats after all of those lunges. OW.
I did a few 30 second handstand holds to finish it off. :)
Also, I should add that Chelsea is pretty convinced that CrossFit rocks! :-D
30-20-10-5Results: 12:10
squats
situps
pushups
lunges
This was a good mix of a quickie workout, and one where you were *really* hurting in the middle of it. I forgot how brutal it is to do squats after all of those lunges. OW.
I did a few 30 second handstand holds to finish it off. :)
Also, I should add that Chelsea is pretty convinced that CrossFit rocks! :-D
Saturday, May 15, 2010
WOD-ing with ThomASS
I'm visiting one of my best friends right now, in the town where we both did our undergrad degrees. He's graduating with his PhD this weekend, and I am so damn proud of him. :)
He did a quick vacation WOD with me yesterday.
--
Today I finally dragged myself off the couch around 7 (we had some drinks last night, so it was a *very* lazy day) and did a ramped-down version of this killer WOD.
I used my 12# dumbbells, which was a lot easier than the 20 pounders I used last time I attempted the full version of this one. But still a good workout. Those man makers are a freaking arm-killer!
--
Erin is certified! And I really need to finish the write-up of my cert...
--
Why Can't You?
--
And in a similar vein -- But what CAN I do?
--
This is a great explanation of why I need to get started with a new list of goals. And a plan to achieve them...
--
Top 10 intermediate mistakes
He did a quick vacation WOD with me yesterday.
10 rounds:We didn't time ourselves, but we were sweaty and breathing hard, and he said he's feeling it in his arms a bit today. I definitely convinced him that simple workouts done for time can be pretty effective. :)
10 pushups
10 situps
10 squats
--
Today I finally dragged myself off the couch around 7 (we had some drinks last night, so it was a *very* lazy day) and did a ramped-down version of this killer WOD.
5 rounds:Results: ~27 minutes
10 dumbbell hang squat cleans
10 dumbbell push presses
10 dumbbell front squats
10 man makers
I used my 12# dumbbells, which was a lot easier than the 20 pounders I used last time I attempted the full version of this one. But still a good workout. Those man makers are a freaking arm-killer!
--
Erin is certified! And I really need to finish the write-up of my cert...
--
Why Can't You?
--
And in a similar vein -- But what CAN I do?
--
This is a great explanation of why I need to get started with a new list of goals. And a plan to achieve them...
--
Top 10 intermediate mistakes
#10. Taking yourself too seriously. I get it, this Crossfit stuff is awesome and fun. However, in the end it is about working out. You aren’t good enough to get mad. Maintain some perspective on the whole thing. Your family, your religion, your country… these are things to take seriously.I added the italics. Lately CrossFit hasn't been fun for me. And reading this reminded me that it should be. And if it's not, something needs to change. I'm working on it.
If you don’t enjoy the journey, you’re in it for the wrong reasons.
Bonus: #11. Newsflash: You probably aren’t going to make it to Aromas. Neither am I. Here is the weird part- it doesn’t really matter. Honestly, it is a little anti-climactic. You have to love training and working hard for its own sake, not for the sake of some competition you probably aren’t going to make.
Friday, April 30, 2010
Trying to get back in the saddle
Ah, an unplanned hiatus... Those are never good.
I've gained back about 5-7 pounds, and based on pullups yesterday, I am back to sucking at those (i.e. lots of singles with 3/4 kip and 1/4 dead hang to finish).
Gah.
This past week was just about getting my ass into the gym; not about performance or skills or anything. Just showing up. Back to the basics, because I am struggling with my headspace right now.
--
Saturday, April 24
Went out of town with husband last weekend, and we hit up a little WOD I wrote up in the hotel gym. They had a cable crossover machine with pullup "handles" attached and a tile removed from the ceiling for head clearance -- that was a nice surprise. After a week off, and two weeks of eating total crap, I felt pukey the entire time. But it was very good for me to get my body moving, I'm glad that my husband has such wonderful abilities to motivate me to want to exercise. :)
--
Tuesday, April 27
In a word, horrible. I had a bad attitude, and I was sluggish and sucked at ring dips. I hate having to use the freaking band, even the tiny one. Gotta get these ring dips conquered so I can move the fuck on.
--
Wednesday, April 28
I used two abmats for my handstand pushups. After the total debacle the day before, where I finished about 5-10 minutes after everyone else, I decided to scale the HSPU to 10ish per round during the first round. When I got to 11, I just kept failing attempts. So I freaking moved on, and got the freaking WOD done. Not my usual style, but this week was seriously ONLY about showing up and moving.
--
Thursday, April 29
I coached this one in the morning, and then came back to WOD with the group that night. I'm glad I did, because the press turned out better than I expected. Plus I shared a bar with 2 dudes, and went heavier than one of them -- it's the little things that make my inner feminist happy. :-D
Then it was metcon time.
That is a sad 1k row time, geesh. But oh well, at least I have a bench mark now -- I didn't have a 1k time written down anywhere.
My pullups in this WOD were so damn ugly, like I said at the beginning of this post. I tore the shit out of my hands with going on and off the bar so damn much doing singles. ARGH! I wanted to punch a hole in the wall I was so angry and frustrated. This was supposed to be a metcon, not some kind of grind-it-out-WOD. Good lord... I just have to keep telling myself that this is what happens when you eat shit, gain weight and take a week off and do nothing.
Not to mention that what I ate on Thursday before the WOD was ridiculous and totally uncalled for... But bad food choices are a topic for another post another day...
--
Friday, April 30
Coached at 0630, then a fellow trainer who was hanging around offered for me to do the WOD at 0830 while he coached. No problemo, I needed a kick in the ass to get my workout in today.
I could've done this one faster, but overall I was OK with how I did. Did all sets of squats unbroken, though I did take time to rest between the runs and squats to make sure I had enough juice to pump out all the sqauts.
--
And that brings us to today, how nice. Time to go through and put a shit ton of labels on this post and publish it...
I've gained back about 5-7 pounds, and based on pullups yesterday, I am back to sucking at those (i.e. lots of singles with 3/4 kip and 1/4 dead hang to finish).
Gah.
This past week was just about getting my ass into the gym; not about performance or skills or anything. Just showing up. Back to the basics, because I am struggling with my headspace right now.
--
Saturday, April 24
Went out of town with husband last weekend, and we hit up a little WOD I wrote up in the hotel gym. They had a cable crossover machine with pullup "handles" attached and a tile removed from the ceiling for head clearance -- that was a nice surprise. After a week off, and two weeks of eating total crap, I felt pukey the entire time. But it was very good for me to get my body moving, I'm glad that my husband has such wonderful abilities to motivate me to want to exercise. :)
5 rounds for time:Results: ~22 minutes
5 pullups
10 squats
10 situps
10 pushups
10 lunges (each leg)
handstand hold (20 seconds)
--
Tuesday, April 27
In a word, horrible. I had a bad attitude, and I was sluggish and sucked at ring dips. I hate having to use the freaking band, even the tiny one. Gotta get these ring dips conquered so I can move the fuck on.
21-15-9 for time of:Results: ~20 minutes
DB thrusters (35lbs/25)
ring dips
double unders
--
Wednesday, April 28
I used two abmats for my handstand pushups. After the total debacle the day before, where I finished about 5-10 minutes after everyone else, I decided to scale the HSPU to 10ish per round during the first round. When I got to 11, I just kept failing attempts. So I freaking moved on, and got the freaking WOD done. Not my usual style, but this week was seriously ONLY about showing up and moving.
3 rounds for time of:Results: ~20 minutes
15 med ball cleans (20lbs/14)
15 handstand push ups
400m run
--
Thursday, April 29
I coached this one in the morning, and then came back to WOD with the group that night. I'm glad I did, because the press turned out better than I expected. Plus I shared a bar with 2 dudes, and went heavier than one of them -- it's the little things that make my inner feminist happy. :-D
PressMy first 95 went up s-l-o-w-l-y and it was ugly, but I got that bitch locked the fuck out. Booyeah! PR by 10 pounds, hollah! My second attempt at 95 unfortunately did not go anywhere -- guess I only had one in me. But I'm happy because my old PR of 85, and also 90, both went up nicely, very solid. I am convinced doing unscaled pullups is what is making all the difference in my overhead strength. There's some kind of synergy there, where gains in each area helps move the other along.
1-1-1-1-1-1-1
75-85-90-95-95m-85-75
Then it was metcon time.
Complete the following for time:Results: 19:45 total time; 4:14 row
1000m row
40 kettlebell swings (24k/16)
25 pull ups
20 kettlebell swings
15 pull ups
That is a sad 1k row time, geesh. But oh well, at least I have a bench mark now -- I didn't have a 1k time written down anywhere.
My pullups in this WOD were so damn ugly, like I said at the beginning of this post. I tore the shit out of my hands with going on and off the bar so damn much doing singles. ARGH! I wanted to punch a hole in the wall I was so angry and frustrated. This was supposed to be a metcon, not some kind of grind-it-out-WOD. Good lord... I just have to keep telling myself that this is what happens when you eat shit, gain weight and take a week off and do nothing.
Not to mention that what I ate on Thursday before the WOD was ridiculous and totally uncalled for... But bad food choices are a topic for another post another day...
--
Friday, April 30
Coached at 0630, then a fellow trainer who was hanging around offered for me to do the WOD at 0830 while he coached. No problemo, I needed a kick in the ass to get my workout in today.
5 rounds for time of:Results: 10:04
7 front squats* (155lbs/95)
150m run
*wt will come from the ground
I could've done this one faster, but overall I was OK with how I did. Did all sets of squats unbroken, though I did take time to rest between the runs and squats to make sure I had enough juice to pump out all the sqauts.
--
And that brings us to today, how nice. Time to go through and put a shit ton of labels on this post and publish it...
Sunday, April 4, 2010
Saturday at the track
Friday was just a blah day, no WOD. Consider that my rest day after all the swimming stuff I've been doing.
Saturday our freaking cable was broken, so instead of watching awesome college basketball games (Go Butler!), we hit the track and gym on base for a workout.
Originally we were going to repeat Dyer, but decided to do a vacation WOD we originally did at my old house in Pennsylvania.
"Hannah"
4 rounds for time:
400m run
20 burpees
Results: 15:23
My last 2 runs were getting slow, but I felt good because I hardly rested at all before or during burpees, and my lungs were burning.
After that we headed into the base gym and husband talked me into doing 10-9-8... of pullups and situps. So did that, but not for time.
Then he did some squats and pushups while I did about 2:30 total time in handstand hold. I need to keep kicking up against the wall every day now that I can do it, so I can get really comfortable. I did a negative handstand pushup at the end of each 30-45 second hold. I spotted husband on doing some HSPUs after that, he's gonna start working on them as well.
Saturday our freaking cable was broken, so instead of watching awesome college basketball games (Go Butler!), we hit the track and gym on base for a workout.
Originally we were going to repeat Dyer, but decided to do a vacation WOD we originally did at my old house in Pennsylvania.
"Hannah"
4 rounds for time:
400m run
20 burpees
Results: 15:23
My last 2 runs were getting slow, but I felt good because I hardly rested at all before or during burpees, and my lungs were burning.
After that we headed into the base gym and husband talked me into doing 10-9-8... of pullups and situps. So did that, but not for time.
Then he did some squats and pushups while I did about 2:30 total time in handstand hold. I need to keep kicking up against the wall every day now that I can do it, so I can get really comfortable. I did a negative handstand pushup at the end of each 30-45 second hold. I spotted husband on doing some HSPUs after that, he's gonna start working on them as well.
Sunday, March 14, 2010
Intervals on vacation - oldie but goodie
Today I re-purposed a vacation WOD that I originally got from the former CrossFit Philly, now Urban Athlete.
4 rounds. 1 minute of each exercise. ~2 minutes rest between rounds.
4 rounds. 1 minute of each exercise. ~2 minutes rest between rounds.
- Deep In & Outs
- Thrusters (used 12# dbs I found in my sister's basement)
- Reverse Lunges
- T-stabilization pushups
- Planks
Friday, March 12, 2010
20 minutes
Tried to leave home early enough to make it to Ultimate CrossFit for the noon WOD, but I didn't time it right. So I did a vacation WOD here at my sister's house. Yes, I am road-trippin' yet again. :)
Max Rounds in 20 minutes:
5 Pushups
10 Situps
15 Squats
Results: 18, I think -- my niece was writing my tally, and I think she was a little generous :)
Thanks to CrossFit Troy for the nice list.
I purposefully picked this one cause it wouldn't be super challenging, but I could still work on my pushups and get my sweat on. Mission accomplished.
Max Rounds in 20 minutes:
5 Pushups
10 Situps
15 Squats
Results: 18, I think -- my niece was writing my tally, and I think she was a little generous :)
Thanks to CrossFit Troy for the nice list.
I purposefully picked this one cause it wouldn't be super challenging, but I could still work on my pushups and get my sweat on. Mission accomplished.
Sunday, February 14, 2010
Living room workout
Today I went back to my vacation standby, "Annie", to get my workout in. Plus I have been wanting to do that WOD ever since I had my double under breakthrough.
Holy PR batman! What a relief to finally be able to do double unders and not suck at this WOD. I'm excited. :-D
I do have to say I got stuck at 40 on my first set. It was ridiculous. I missed like 10 attempts. But later in the WOD I did 10 in a row, and at one point I did more than 10 consecutively, though I'm not sure exactly how many it was, maybe 12 or 13.
So I have officially completed that item from my 1Q 2010 goals! Woot! :-D
--
After "Annie" I walked the dog, then did tabata squats. I did slightly better than I did last time.
01/22/10: 17-15-14-12-13-13-14-13 -- 111
02/14/10: 17-17-15-16-14-15-13-13 -- 120
As a prep for my L1 cert, I'm going to start doing tabata squats at least weekly. And I think I might switch to doing them bottom-to-bottom. The one thing everybody says about the certification seminar is how long you have to hold in the bottom of your squat. So I might as well practice that ahead of time.
--
Some links.
Steph's testimonial on the CF KoP site.
Why almond flour? from Elena's Pantry.
This article has some great facts about the benefits of eating almonds, as well as helpful tips about baking with almond flour. For example, did you know that an almond is actually the seed of a fruit, and not a nut at all?
"Annie"Results: 15:10
50-40-30-20-10
double unders
situps
Holy PR batman! What a relief to finally be able to do double unders and not suck at this WOD. I'm excited. :-D
I do have to say I got stuck at 40 on my first set. It was ridiculous. I missed like 10 attempts. But later in the WOD I did 10 in a row, and at one point I did more than 10 consecutively, though I'm not sure exactly how many it was, maybe 12 or 13.
So I have officially completed that item from my 1Q 2010 goals! Woot! :-D
--
After "Annie" I walked the dog, then did tabata squats. I did slightly better than I did last time.
01/22/10: 17-15-14-12-13-13-14-13 -- 111
02/14/10: 17-17-15-16-14-15-13-13 -- 120
As a prep for my L1 cert, I'm going to start doing tabata squats at least weekly. And I think I might switch to doing them bottom-to-bottom. The one thing everybody says about the certification seminar is how long you have to hold in the bottom of your squat. So I might as well practice that ahead of time.
--
Some links.
Steph's testimonial on the CF KoP site.
Why almond flour? from Elena's Pantry.
This article has some great facts about the benefits of eating almonds, as well as helpful tips about baking with almond flour. For example, did you know that an almond is actually the seed of a fruit, and not a nut at all?
Monday, January 25, 2010
Getting moving on Monday morning
I woke up thinking about doing 100 burpees, but there was a break in the rain, so I headed outside for a run instead.
According to my Nike+, I went about 2 miles. First half was pretty much downhill, second half was pretty much uphill, with a finale of the giant hill my parents live on top of. Lovely. Living in the flatland is making my hamstrings deficient, I think. I need to figure out how to build them up for the 1/2 in 2 weeks -- sprints, I guess?
Then I did a shortened version of Blackjack, starting with 15 total and working down from there -- rather than starting from 21. Didn't run a timer.
According to my Nike+, I went about 2 miles. First half was pretty much downhill, second half was pretty much uphill, with a finale of the giant hill my parents live on top of. Lovely. Living in the flatland is making my hamstrings deficient, I think. I need to figure out how to build them up for the 1/2 in 2 weeks -- sprints, I guess?
Then I did a shortened version of Blackjack, starting with 15 total and working down from there -- rather than starting from 21. Didn't run a timer.
14 pushups - 1 situpNot the most challenging workout, but better than nothing. Didn't want to take 2 full days off, and yesterday a workout just didn't happen, and today I'm flying home. Back to normal tomorrow when I'm back home. I need to decide if I'm going to continue with the 603 PTP now, or restart, or restart sometime in the future.
13 pushups - 2 situps
12 pushups - 3 situps
etc
Friday, January 22, 2010
Burpees in the basement
I always have to alliterate in my titles, if I can. :)
I'm visiting my parents (happy birthday and retirement dad!) so I was holed up in their basement trying to work out tonight. Luckily I'm not tall, or there wouldn't have been enough ceiling clearance. As it was, I had to stand between two ceiling joists to do double-unders, and look up during my burpee jumps to make sure I wasn't going to hit my head instead of clapping my hands over my head. :)
My sweet spot in front of the washer and dryer. Took this with my webcam while the computer was sitting on the ironing board. :-D
WOD: (H/T CF Coastal)
Probably a little slow, but I'm happy with doing high-quality push-ups on all my burpees and also continuing to practice my double-unders.
After a few minutes of rest, I did tabata squats. I've been reviewing several of the classic CrossFit Journal articles during the last week, and Squat Clinic has some great advice on when you know for sure that you've mastered the squat:
Side note: I used this online tabata timer, and it was super convenient. You can even download the Flash (swf) file to use when you're not connected to the internet. Wish I could install a tabata timer app on my new iPod nano -- yet another reason I am coveting an iPhone.
--
Best part of working out in the basement? Mom coming to the top of the stairs twice to yell down, "Are you OK....?". LOLs! It's the little moments in life that make me smile the most. :)
The first time she called down, I was in the midst of some very painful double-unders -- I gave myself a few good welts on the back of my arms and on myback, and I couldn't help but groan about it out loud. The second time I was breathing really heavy during the tabata squats, and I guess she heard my panting all the way upstairs.
CrossFit does make us look and sound "not OK" at times, doesn't it? :)
Now that I have been so successful with losing my "after the wedding" weight, and am happier and healthier overall, my mom is really enthusiastic about my CrossFitting and Paleo. She has even agreed to be my training guinea pig at some point in the future. I can't wait!
--
I'll be out of the basement tomorrow, 'cause I have another field trip planned! CrossFit Pittsburgh, here I come!
It's gonna be a bit of a drive (at least 1 hour), but I think it will be worth it. I'm hoping to meet Jenn, because I think as a fellow military wife and CrossFitter, she and I would have a lot in common. :)
I'm visiting my parents (happy birthday and retirement dad!) so I was holed up in their basement trying to work out tonight. Luckily I'm not tall, or there wouldn't have been enough ceiling clearance. As it was, I had to stand between two ceiling joists to do double-unders, and look up during my burpee jumps to make sure I wasn't going to hit my head instead of clapping my hands over my head. :)
My sweet spot in front of the washer and dryer. Took this with my webcam while the computer was sitting on the ironing board. :-D
WOD: (H/T CF Coastal)
10-9-8-7-6-5-4-3-2-1Results: 16:37
situps
burpees
double-unders
Probably a little slow, but I'm happy with doing high-quality push-ups on all my burpees and also continuing to practice my double-unders.
After a few minutes of rest, I did tabata squats. I've been reviewing several of the classic CrossFit Journal articles during the last week, and Squat Clinic has some great advice on when you know for sure that you've mastered the squat:
When has the squat been mastered? This is a good question. It is fair to say that the squat is mastered when both technique and performance are superior. This suggests that none of the twenty-three points above are deficient and fast multiple reps are possible. Our favorite standard for fast multiple reps would be the Tabata Squat (20 seconds on/10 seconds off repeated 8 times) with the weakest of eight intervals being between 18-20 reps. Don’t misunderstand - we’re looking for 18-20 perfect squats in twenty seconds, rest for ten and repeat seven more times for a total of eight intervals.Well, I didn't quite demonstrate mastery. Here's my results for the 8 work sessions:
17-15-14-12-13-13-14-13Yes, I got a little "woe is me" on round 4. Ick.
Side note: I used this online tabata timer, and it was super convenient. You can even download the Flash (swf) file to use when you're not connected to the internet. Wish I could install a tabata timer app on my new iPod nano -- yet another reason I am coveting an iPhone.
--
Best part of working out in the basement? Mom coming to the top of the stairs twice to yell down, "Are you OK....?". LOLs! It's the little moments in life that make me smile the most. :)
The first time she called down, I was in the midst of some very painful double-unders -- I gave myself a few good welts on the back of my arms and on myback, and I couldn't help but groan about it out loud. The second time I was breathing really heavy during the tabata squats, and I guess she heard my panting all the way upstairs.
CrossFit does make us look and sound "not OK" at times, doesn't it? :)
Now that I have been so successful with losing my "after the wedding" weight, and am happier and healthier overall, my mom is really enthusiastic about my CrossFitting and Paleo. She has even agreed to be my training guinea pig at some point in the future. I can't wait!
--
I'll be out of the basement tomorrow, 'cause I have another field trip planned! CrossFit Pittsburgh, here I come!
It's gonna be a bit of a drive (at least 1 hour), but I think it will be worth it. I'm hoping to meet Jenn, because I think as a fellow military wife and CrossFitter, she and I would have a lot in common. :)
Saturday, January 2, 2010
Butts!
Well, on New Years Eve I got up on stage to dance to "Baby Got Back" since I'm rocking a great CrossFit booty these days, and to keep it up I thought I'd redo this butt-killing vacation WOD since my home gym posted it as the WOD at the box today. :)
50-40-30-20-10
Squats
Situps
Pushups
Lunges (50R/50L)
Results: 31:20
This time around was MUCH better, not as much feeling like I was gonna vomit. :) I did all my pushups on my knees so I could keep up the pace. Slowing down the pushups would've pushed my finish time in the 40's, and I gotta get cleaned up so I can go out to dinnah with my seeester. :)
50-40-30-20-10
Squats
Situps
Pushups
Lunges (50R/50L)
Results: 31:20
This time around was MUCH better, not as much feeling like I was gonna vomit. :) I did all my pushups on my knees so I could keep up the pace. Slowing down the pushups would've pushed my finish time in the 40's, and I gotta get cleaned up so I can go out to dinnah with my seeester. :)
Friday, January 1, 2010
Happy New Year!
Today I planned to just post about my goals for the next 3 months and 2010, but I ended up doing a quick workout to flush out the last vestiges of my icky feeling from drinking last night. :)
WOD:
7 rounds
7 squats
7 burpees
Results: 7:25
I did some single jump ropes, squats, pushups and double unders to warm up. Afterwards I worked on some headstands/frogstands.
I'll save the goals post for tomorrow, because now it's time for dinner and a movie.
WOD:
7 rounds
7 squats
7 burpees
Results: 7:25
I did some single jump ropes, squats, pushups and double unders to warm up. Afterwards I worked on some headstands/frogstands.
I'll save the goals post for tomorrow, because now it's time for dinner and a movie.
Monday, December 28, 2009
Windy run at Valley Forge
When I woke up and saw the sun shining, I immediately thought, "I need to run at Valley Forge Park".
Then I went outside with the dog, and realized it was freezing cold and windy as shit!
Too bad I already told my husband about my idea -- off to the park we went, bundled up in our cold weather gear; thank god we remembered to pack it for the trip.
As usual for wintertime running in Pennsylvania, it was miserable at the start, but once the sweating kicked in full force (after about 10 minutes) all was well. The wind kept things interesting -- the gusts were so strong it was even hard to go against them downhill. Forget about uphill -- we were crawling.
There's something about running outside, with the wind in your hair and the sunshine on your face, that makes everything feel right in the world.
Results (from Nike+): 5.08 miles in 50:25 -- 9:55 min/mile pace
Here's a map of the route we ran.
--
Physically, I noticed two things about my body during this run.
One, it takes a lot to get me out of breath. I wasn't really gasping for air at any point during this run, not even on the first super-long hill heading up to the visitor's center. When I took a quick potty break around mile 4, it only took a few seconds for my breathing to completely return to normal.
Two, my legs were HURTING. Holy shit. Ow. I ran the 5 mile loop at the park many times during my 6 years living in the Philly suburbs, and this was by far the most painful attempt. I know it wasn't from going really fast -- a 10 min/mile pace is "nice and easy". I have a suspicion that it has a lot to do with living in the flat lands for the last year. All the walking and running that I've done has been on essentially flat terrain. Very boring and also not as good of a workout as hilly terrain. Maybe I can blame my crappy deadlift PR on that too? :-p
In any case, my legs were so brutalized that I had to walk up the second half of the super steep hill around the 3.5 mile mark, despite taking the shortcut through the grass. That was a first for me, I can usually run the whole route without stopping. I will conquer this route next time I'm back in PA visiting husband's family.
--
Speaking of running, I'll be posting about runs a lot more in the next few weeks because we're signed up for the Critz Tybee Half Marathon. I'll be doing training runs in addition to my usual CrossFit workouts.
I love that we are the kind of couple who signs up for a race in the city where they got married as part of an anniversary trip. :)
Then I went outside with the dog, and realized it was freezing cold and windy as shit!
Too bad I already told my husband about my idea -- off to the park we went, bundled up in our cold weather gear; thank god we remembered to pack it for the trip.
As usual for wintertime running in Pennsylvania, it was miserable at the start, but once the sweating kicked in full force (after about 10 minutes) all was well. The wind kept things interesting -- the gusts were so strong it was even hard to go against them downhill. Forget about uphill -- we were crawling.
There's something about running outside, with the wind in your hair and the sunshine on your face, that makes everything feel right in the world.
Results (from Nike+): 5.08 miles in 50:25 -- 9:55 min/mile pace
Here's a map of the route we ran.
--
Physically, I noticed two things about my body during this run.
One, it takes a lot to get me out of breath. I wasn't really gasping for air at any point during this run, not even on the first super-long hill heading up to the visitor's center. When I took a quick potty break around mile 4, it only took a few seconds for my breathing to completely return to normal.
Two, my legs were HURTING. Holy shit. Ow. I ran the 5 mile loop at the park many times during my 6 years living in the Philly suburbs, and this was by far the most painful attempt. I know it wasn't from going really fast -- a 10 min/mile pace is "nice and easy". I have a suspicion that it has a lot to do with living in the flat lands for the last year. All the walking and running that I've done has been on essentially flat terrain. Very boring and also not as good of a workout as hilly terrain. Maybe I can blame my crappy deadlift PR on that too? :-p
In any case, my legs were so brutalized that I had to walk up the second half of the super steep hill around the 3.5 mile mark, despite taking the shortcut through the grass. That was a first for me, I can usually run the whole route without stopping. I will conquer this route next time I'm back in PA visiting husband's family.
--
Speaking of running, I'll be posting about runs a lot more in the next few weeks because we're signed up for the Critz Tybee Half Marathon. I'll be doing training runs in addition to my usual CrossFit workouts.
I love that we are the kind of couple who signs up for a race in the city where they got married as part of an anniversary trip. :)
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